Running challenge - update

Earlier this year...

I wrote about how I don't keep New Years resolutions and so don't make any. This year I'm trying something slightly different, which is to set goals within a shorter amount of time, six weeks to be precise. The idea being that it will make things more achievable. I talked about SMART (Specific, Measurable, Achievable, Realistic, Timely) goals. My goal was to:

Run 5km, averaging 5.15 minutes a kilometre.

Click here to read the full post.

Since setting the goal...

I'll be upfront and honest and admit that I wasn't very consistent with doing everything that I'd set out to do. For example, during week two and three I wasn't feeling well and only managed to complete one set of strength exercises.

I also found that at the beginning it felt like I had loads of time to complete everything in but as the deadline loomed closer there was a sense of urgency and feeling I had left things too late - a feeling I had experienced before.

This sense of urgency reminded me of exams taken in the past, where at the start of the course felt like I had loads of time to complete the work in and towards the end felt like there was not enough time in the day to complete all the work. I guess most people have had that feeling of cramming the night before an exam.

What I've learned from this experience is that it's better to do something small every day or every other day, that leads towards the bigger goal. Even though it doesn't feel much at the time, all the small things add up to the bigger thing and means that goal is easier to be achieved.

Running challenge

When I ran the 5km at the end of the six weeks, I didn't think that I would have improved that much. If you look below, I wrote down each time that I had completed a run or strength exercises. I was fairly consistent with the strength exercises, did a few hill runs, but very minimal normal runs. Having not run very much in total over the last six weeks, I thought this would then impact on my average time.

So I know you're dying to know how I did and yes, I'm very pleased to be able to say that I managed to achieve my goal and run 5kms within my target time and pace of 5.15min/km. In fact I even managed to go faster than I set out to be and ran a pace of...

5/11min/km! Yay

From attending a running lecture last year, I know that strength is as important when running as running technique is. Perhaps my own experience these last six weeks of doing more strength exercises and minimal running, yet have still managed to improve my running time, goes some way to support this point. It'll remain to be seen if I continue with this improved time!

For the future, I'm going to have the strength exercises and running ticking away in the background. I'd like to maintain the speed I've got for now and maybe in the future, I'll set myself another running challenge - whether that's to increase my speed further or whether that's to try something I've not done before like a half marathon..we'll see.

What's next?

Good question. I'll be setting my next challenge and sharing it on here with you, so watch this space...

Making New Year's Resolutions

Happy New Year!

I hope your New Years celebrations were good. Have you made any New Years resolutions??

Most people that I know, know that as a rule, I don't make any resolutions. The number one reason for this is that I generally stick to them for a bit, but let go of them as the year progresses. So after a while, I decided not to make any.

This year was no different until I listened to a podcast recently about making goals.

What I found interesting about what was being said, is that there was nothing new in the advice given. The podcast was talking about SMART goals, which as Physios, we're taught to discuss and set with the people we see.  SMART stand for:

Specific

Measurable

Achievable/Attainable

Realistic

Timely

At times, I find this can be easier said than done.

As an example, if someone sprains their ankle, I would want them to have full-range of movement at the ankle, with strength and balance improved within six weeks. If they want to get back to their sport, I'd want them to be doing sport-specific exercises in week four to five, with the aim of getting them back to the sport after week six.

While listening to the podcast, I realised that despite having this knowledge of setting goals, I don't tend to apply this outside of my work life.

I thought I'd give it a go this year, so rather than making one big new year's resolution, I'll start with making a short-term goal of six-weeks.  I can then keep making short-term goals throughout the year and so will be more likely to stick to them and achieve them.  I also thought if I share them on here, then I'll be more likely to do to them!

Here goes - I would like to be able to run faster than I do. However, this is very non-specific and too general a statement. So, on a 5km run, I would average 5.30min/km or longer (depending on my legs). I would like to average 5.15min/km or less on a 5km run.

This goal is now specific to an average time on a 5km run, measurable (time and distance), should be achievable and realistic. I've given myself six weeks to achieve this goal, which will take me to the end of February.

In order to improve my running time, I'm going to commit to two strength sessions a week working primarily on my glutes strength and one running session a week working on either hill sprints and/or distance. I'll post later the exercises I've given myself.

I'll check in here in the next few weeks to let you know my progress. I'm planning on running in the Park Run at the end of February so I can get an official time. No pressure!

How about you - have you set any resolutions that you've stuck with or any short-term goals? I'd love to hear what personal challenges have been set for people.