Cindra Kamphoff has written a great article on just this topic, “Set Goals Not Resolutions.” I recommend you read it. The goal vs. resolution approach applies to more than physical fitness goals. This can be clearly seen in The Running Historian’s blog post, “Eight Goals for 2012” where she breaks it down by categories such as Health, Professional, and Personal. These two great women have inspired me to create my own goals for 2012. Here they are:

Fitness:

Earth Day 5K 2010 - My first race after getting back into running!

Run 500 miles in 2012. My running was hit-and-miss in 2011 and I still managed roughly 350 miles. I have already started training for the St. Cloud Earth Day Half Marathon in April. The training for this event alone should get me to half or more of my desired miles. In addition to the Earth Day Half I’m also looking at the Tri-Fitness Half Fast 1/2 Marathon (basically a 10K) in February to keep me motivated. I am also looking at other events to keep me on track.

Run an entire Half Marathon: I have completed two half marathons to date. The first I ended up walking small stretches because it was my first and I wasn’t as prepared as I could have been. Not to mention the course was hilly (Stillwater Half Marathon) and the noon temperature was 90°. I was done before 10:00 am, but you get the idea. My second race was the Mankato half. My cardio was great, but I was plagued by hip and foot injuries. After about mile 8 I had to split between walking and running because my plantar faciitis was so bad I could barely put pressure on my foot. That was 2010. After a year of taking it easy to try and mend, my ultimate goal is to complete two half marathons (not just one) in 2012 and run both of them.

Personal/Professional:

This particular set of goals kind of blurs the line between my personal goals and professional aspirations. You’ll see in a moment. They are also out of my control at the moment, but I’m okay with that.

Get accepted into the Learning Technologies PhD program at the University of Minnesota: This process actually started in 2011. My application is in. The hard work is done (for now). If, no, when I am accepted, my life will change and put me on the path towards my long-term goal of teaching at the university level. How drastically my life will change is dependent on my next goal …

Receive an assistantship to fund my degree: Ideally I am setting out to receive an assistantship (teaching or research) to fund my doctoral pursuit. If this happens I will become a full-time student which means a drastic change in lifestyle. One income plus a meager stipend and any additional part-time work I can find (maybe some adjunct teaching??) that will help to supplement our otherwise reduced income. I’ve planned and budgeted. I traded in my car for a less expensive, more fuel-efficient car. We’re working on refinancing the house to reduce our monthly expenses. It all works on paper.

Submit an article for publication: This too was started in 2011, but will continue well into 2012. My Master’s thesis committee advised that I rework my thesis for publication. I have started to pull it apart and am now slowly reassembling it for the purposes of publication in an academic journal. I would love to see something published as I’m just entering a doctorate program. How awesome would that be?!

There you have it. Five fairly well-defined goals, that are not an end to themselves, but only put me further along in my mission. They are attainable, but will not be easy. I think I can find ways to continue to motivate myself throughout the year.

Are you willing to establish goals instead of resolutions? What are your thoughts? Share your goals for 2012 – making them public may inspire you to stick to them!

How can this happen? I was so determined not to slide back. All I have to offer is excuses. Some of them are good and even legitimate, but they are still just excuses.

Excuse 1. Injury
In the Fall of 2010 running became quite painful. I walked much of the last five miles of the Mankato Half Marathon because I could no longer put pressure on my right foot. Additionally my hips were causing a lot of pain. At the time it was a severe case of plantar fasciitis and what was thought to be bursitis. I took time off, kept running, but only short distances. I received a cortisone shot in my hip and was told to take time off from running altogether. The pain receded, but never completely went away. I went to a Sports Medicine doctor. Discovered my problem was actually stemming from weak hip muscles. I was prescribed some exercises. Winter came and went. I got lazy.

Excuse 2. Commute
I drive from St. Cloud to LeSueur and back each week for a roundtrip total of about 260 miles. Additionally, I drive back and forth between LeSueur and Mankato four times a week for another 240 miles. That’s a lot of time spent in my car. Certainly doesn’t help the muscle tone in my gluteus maximus. But spending all that time on the road does provide a great excuse for being lazy. It also contributes to why I don’t want to exercise when I’m not driving. I’ve already “wasted” so much time in my car, why do I want to “waste” more running?

Excuse 3. Lifestyle adjustment
When I originally started running and training for the half marathons I’ve completed I was living and working in the St. Cloud area. My schedule was my own. My husband and I have a pretty relaxed lifestyle when it comes to dinner times and planning other activities. So it became my habit to run right after work and eat sometime later, whenever we felt like it. I know, you dieticians out there probably don’t approve as it means we’re more prone to eating junk. This is somewhat true, but I’m not here to defend that particular issue.

However, a year ago I started working in Mankato and living at my parent’s house during the week. They have been extremely accommodating and I love the fact that I come home and don’t have to cook. Who wouldn’t love that? The downside is I feel compelled to fit their schedule, even if they aren’t pressuring me. Which means eat first then run. This doesn’t work. The other alternative is run, then reheat and eat when I get home. This is okay, except that I feel rushed to get home and eat so everything can get put away for the evening. Run in the morning? Right. See excuse #2. I’m already getting up early to commute. That and I’m not a morning person anyway. And to add insult to injury, somewhere along the line I just quit logging my calorie intake. That was just plain laziness and I think a little cockiness because I had lost so much weight. My willpower must be better now, right? I must know how to better control my portions, right? Obviously not.

Excuse 4. Thesis
I’m nearing the end of my Master’s degree and my thesis has been taking up a large amount of my time. In the evenings, on weekends. I know that I really should be taking breaks, especially on those long weekend stints, but once you get into the flow and the proper mindset it’s really hard to let go. I also am under a tight deadline and the pressure is on, so I don’t feel that I can afford the time away. The good news on this, is that I am almost done. Only a couple more weeks and this particular excuse will go away.

How to rectify the situation

As I said, taking ownership is the first step. The second step is to quit making excuses. And for now, I think the third step is to give myself something to train for. I did so well when I was dangling that half marathon carrot in front of my nose. With my injuries I don’t know that I’m ready to tackle another half right now. Instead I think I’m up for a little challenge. I hereby dare myself to complete a 30 day running challenge. Stay tuned for details, as I need to work them out. And maybe consult with trainer or two. I’m open to suggestions.

To be continued …

My first two goals really should be looked at as two parts of the same thing as they both have to do with my physical fitness. This two-part goal is really a continuation of my primary goal last year. It is not because I wasn’t successful or didn’t complete it. In fact it is quite the opposite. I  began a running regimen and was able to stick to it and lost 25 pounds.

Goal 1a – Run at least 2 half marathons: I ran two last year and want to keep this up. However, this year I want to actually RUN the entire distance of at least one of them. In my first race the heat got to me and well, it was my first race and I ended up walking parts of it. I was feeling ready to conquer my second race, but plantar fasciitis got the best of me and I limped along much of the last 5 miles or so.

The first race I’m shooting for is the St. Cloud Earth Day Half Marathon. It’ll be great to come full circle – this was my first race last year, and it was the 5K. Coming back to do a half will feel very satisfying. As to the second, I’m not sure yet.

Goal 1b – Lose 15 pounds: I successfully dropped 25 pounds in 2010 and now I want to push myself and tackle those last 15 pounds. To get there I will have to get back to journaling my food intake and my exercise. It worked before, it will work again.

Goal 2 – Run 900 miles: And for you wiseguys out there, no, that doesn’t mean all at one time. I’ve never logged my miles over the course of a year before, but I think this is doable if I plan on training for two half marathons. This one may kick me in the butt, or it may not. Time will tell.

Goal 3 – Try at least one new recipe a month: One recipe may not sound like much, but with my being home only on weekends it might be difficult to do it more often. And, you have to start somewhere, right? The recipes don’t have to be gourmet or fancy, simply something that I haven’t tried before. I figure it might be a good way to add some new staples into our dinner repertoire.

Goal 4 – Graduate!: This may seem like an easy thing to say, but I really am looking at this as a real possibility in the Spring of 2011. My thesis topic is approved, I’m working on getting IRB approval and some grant money, and I’ve talked with the Statistics Center. It’ll be a lot of work and forcing myself to keep on task, but it is doable.

So, there it is. What are your goals for the new year?

What I wanted to address in this post is something I’m quite proud of myself for doing. One of my resolutions this year was to try new things and not just stick to the same humdrum routines. Mainly I was thinking about venturing to the Twin Cities to try new places to eat and what other sorts of entertainment venues I could partake in. But, since starting my job in Mankato I’ve been feeling a bit empowered – don’t know why, but I’m enjoying it. I was looking for some volunteer opportunities and came across a great program through the Mankato YWCA (which I also joined).

Girls on the Run/Girls on Track is a 10-12 week after school program for young girls (GOTR is grades 3-5 and GOT is grades 6-8) that blends strong positive messages with exercise. The curriculum interweaves discussions about self esteem, relationships, and community all while training for a 5K that is the capstone to the season. The 5K at the end is non-competitive and is a run/walk event – the goal is simply to finish. This fits so well with my attitude towards exercise – celebrate the small victories along the way.

I went through coaches training last night and the program starts next week, so stay tuned for more updates. I’ve never done anything like this so I’m a bit nervous, but being a strong, professional woman that does not follow the normal stereotypes I feel I will be a great role model. I look forward to working with these girls and preparing them (even if in some small way) for what life throws at them.

Standing at the starting line

Sunday, May 30th at 7:00 am the gun sounded and roughly 2,000 runners set off on their journey, some the 12K, some the half marathon, some the 20 miler, and some the full marathon. I got out of bed at 5:30 and showered to wake me up and to warm up my muscles. I am not a morning person, much less a morning runner, but my excitement (and nerves) were running high. Number pinned to my shirt and Gu in hand, my husband and I headed out to find the starting line. Once near the starting line I grabbed a bottle of water (which may have been a mistake – I’ll explain later), sucked down a Gu packet and shoved the rest of the packets into my sports bra for later, and got in line for the bathroom.

Ahh. Necessities out of the way, now to find my pacer, Tina. I decided to join up with the 2 hour, 20 minute pacer. She was amazing—a cheerleader of sorts. Once the gun sounded we were off. Per usual it took awhile to cross the actual starting line, but I remembered to start my stopwatch as I crossed. I like to keep my own time. The pace was steady and felt slower than I was used to so I got my breathing rhythm down early. This is where a pacer is a great asset. I learned that when I run at home I must start off too fast and it will be something I work on moving forward. I met Pam who had run several half marathons and we decided to try and run together. This lasted until we reached the second bathroom/water stop. Remember that bottle of water I drank before the race? Yep. I needed to stop. Apparently so did a number of others as I ended up losing Pam, my pacer, and about 10 minutes. Unfortunately I needed to stop again at the next stop, but from there (about mile 7) I was good until the end.

Just about to cross the finish line!

The run itself was a gorgeous course that started out along the St. Croix river and then turned further inland into scenic rural countryside. Unlike my first two races this one was quite rural (at least for the middle section) so there were fewer people cheering along the way. The ones that did station themselves in the more remote spots were both enthusiastic and welcome. We ran in shade for the first few miles, but then we lost the shadows, the sun was hot, and there was virtually no breeze. The water/Powerade stops were much appreciated. My favorite stop was just past mile 9 near the Minnesota State Correctional Facility where all of the volunteers were dressed in black and white prison striped t-shirts. Going into mile 10 my energy was starting to waver, despite the Powerade, water, and my Gu packets. I ended up walking up a rather beastly long hill, with a number of my fellow runners. After that I ran again and a kind homeowner along the way had set up a “shower” with a garden hose. Cool water never felt so good! He was the first of several that had make-shift showers for the runners and there were even a few little kids along the way handing out freeze-pops. You gotta love the spectators! Closer to the end the crowds increased and I started seeing fellow runners that had already finished cheering on the rest of us. The heat was taking its toll and my energy was waning. Just one more hill, ugh. I had to walk it. The last mile was downhill—whew. I finished in 2:36, sixteen minutes off my pace time, but I was ecstatic anyway. I made it! I finished! The crowds were cheering! My husband was there taking pictures! I got my finishers medal! What a feeling!

Can you tell I was excited?

Am I nuts? A little maybe. What’s next? Well, I’ve signed up for three more races—a 5K, a 10K, and yes, another half marathon. My goal next time is to run the entire distance. The Mankato Half Marathon is not until October so I have all summer to train. The next one will be even better than the first.

This makes me a bit nervous as I only have about a week and a half of training and one long run before the real thing. The Higdon training schedule is done, but I’m still building up the long run. I plan on trying for twelve miles this upcoming weekend (whew). I think I will keep imagining the crowds that will be at the actual event to keep me moving. The crowds at my first two events were energizing and filled the whole experience with a positive “can-do” energy. Any pieces of advice from any of the more experienced runners out there?

So the countdown is on.

I refuse to call what I am doing dieting. A diet quite simply is “the foods a person, animal, or community habitually eats.” according to the Oxford American Dictionary. What I am doing is altering my diet in order to lose weight. Why get so hung up on semantics? Because what I am trying to accomplish is a lifestyle change and my manner of eating versus a temporary reduction in calories (i.e. dieting). Both will achieve my goal, but one is lifelong, the other is fleeting. So if I am changing my eating habits it is still okay to have that ice cream, go out to dinner, or have that cookie—in moderation. To me diets are equivalent to punishment, but changing your lifestyle means that exceptions are allowed. With diets you end up restricting yourself so much from the simple pleasures. By changing your overall behavior, the occasional splurge is perfectly acceptable.

This has been sitting at the top of my mind recently because of a few events. The most recent was last night when my husband and I went to dinner at Ciatti’s, a local Italian restaurant, where I had a glass of wine, pasta, and tiramisu for dessert. That would send many dieters reeling into a downward guilt spiral. Here is where the lifestyle change versus diet is key. Instead of opting out of dinner to “stay on my diet,” I instead made conscious choices about my food selection. I ordered pasta with grilled shrimp and fresh tomatoes—no heavy cream sauces—and I only ate half of it. Okay, I had the tiramisu too.

The other recent events where I “went off my diet” were a couple of weeks ago. Saint John’s University, where I work, has an annual Food Fest for students, faculty, and staff where all sorts of food vendors come in hawking their wares looking for votes. Items with lots of student votes are considered for introduction as menu items for the next year. My colleagues and I don’t vote, but it is something we look forward to every year. Do I count calories? No. Do I beat myself up for it? No. The third event was also work related where we had an impromptu going away party for a colleague going out on medical leave. We had Dairy Queen ice cream cake. Did you know that a slice of DQ ice cream cake has 500 calories?

Calorie counting and journaling tend to go out the window on those days, or at best I record what I can. Thing is, I don’t beat myself up over it. If you’re too restrictive your prone to binge. Not to mention that the idea of fitness and good health is about energy and enjoyment, and shouldn’t be viewed as punishment. While I watch my calorie intake, food choices, and portion sizes like a hawk now, I don’t restrict my diet to an insane level. I don’t cut out all the fun stuff. I enjoy burgers and brats, ice cream and other treats. I just am careful with how much and how often. I’m also far more forgiving of myself when I eat the fun stuff on nights I run. A five mile run burned off those ice cream cake calories.

Finally, my weight loss and fitness goals are a journey: the goals are not part of an eight week diet plan just to lose weight for some event. My goal is to change how I eat and how much I eat, and most importantly, I have introduced exercise into my regular routine. Exercise allows me to take in more calories, release stress, tone my muscles, and increase my overall fitness level. So don’t feel guilty about a once in awhile indulgence, it’s all part of life.

My Dad walked out to the 5 mile mark. That's me waving.

My day started at 5:30 in the morning—way too early if you ask me—we needed to leave around 6:30 in order to arrive at the race around 8:00. Fortunately a friend’s husband was kind enough to pick up my packet the night before and my husband, Trent, picked it up from their house. A fancy bit of coordination, but it meant we actually got to sleep in, believe it or not.

Trent and my parents came to support me and by some crazy fluke we managed to park remarkably close to each other and they arrived only a couple minutes before us. This was quite the accomplishment considering Get in Gear hosts 8,500 runners, not to mention all of the volunteers and spectators. I was incredibly grateful that they were there to cheer me on, but I think they must be somewhat crazier than me to stand in the rain while I’m off running for an hour.

Wet, but happy after the race

The 10K alone had over 3600 runners, roughly triple the number in my first run, the Earth Day 5K. When I lined up at the starting line I thought I positioned myself a fair distance back, since I know I’m a slow, but steady runner. I was closer to the front of the pack than I realized so I spent the first 3 to 4 miles feeling like I was being passed by almost everyone and getting lost in the dust. The reality of the event was I finished in the middle of the pack and managed to keep my pace. I finished in 1:06:42, which averaged 10:44 miles.

All-in-all I finished wet, but very happy and with an amazing sense of accomplishment.

At the finish showing off my new bling - an Earth Day Run participant's medal

In one word, it was AWESOME! According to my training program I should have run a 5K earlier, but considering I started in February, finding a 5K in Minnesota in March is a bit of a challenge. Not to mention I wasn’t sure if I wanted to taint my first race experience with freezing cold temps and snow. The 5K turned out to be a pretty easy run for me and a great way of easing myself into “competitive” runs. My long runs are now up to 8 miles so finishing a 3.1 mile run was a good place to start. It was an added bonus that it was roughly 65° and sunny the evening of the race. The wind was gusting at about 25mph, but didn’t seem to be too much of a factor. As an overall this was phenomenal weather for the middle of April in Minnesota.

The best thing about adding organized running events into your training is the added motivation to accomplish your goals, not to mention all the good loot you get to start collecting (t-shirts and participation ribbons/medals). It’s also a real ego boost to run the actual event because it is such a supportive environment. At every race you will find tons of people along the way cheering you on, admiring your accomplishment, and giving you words of encouragement. How can you beat that? At the Earth Day 5K there was lots of cheering, signs, cowbells, and even a trumpeter playing fun stuff like the Rocky theme and “Charge”! Having someone you know at the race to cheer you on doesn’t hurt either. There is a lot of positive energy whatever the accomplishment.

Just after the 2 mile mark and still smiling.

There are people of every skill level, especially in 5Ks and the weird thing is everyone has the same anxieties about how they will perform. There will always be the speed demons that finish in under 18 minutes and there a lots of people who enjoy the cameraderie and environment and walk the entire course. The biggest thing is to not let the pace of speedy people intimidate you. Go at your own pace, or if you feel you have the energy, push a little harder. Running with others in a race is energizing and makes this challenge seem easier. You’ve been doing this awhile and know what you can handle. Try to find your zone, or place of zen. Focus or listen to music if it helps. I managed to find my rhythm despite jostling around other runners and walkers and finished in 32:34 which is a 10 minute, 29 second mile, right where I’ve been hitting when training.

My first race, and now my second one is done—watch for my post on race number two, the Get in Gear 10K in Minneapolis that was today, April 24th.

1. Get good running shoes. I can’t stress this enough. They don’t need to be expensive, but they do have to be comfortable and the correct size. I recommend going to an actual running shop if you can. They employ experts that are enthusiastic about running and their insight can be truly beneficial. I went to the Endurunce Shop in St. Cloud. Wear or bring your existing running shoes if you already own a pair and let the shoe expert examine the wear pattern. Describe to them any concerns or issues you may have. I had terrible blisters on the arches of my feet and learned that my shoe were half a size too small. And just as a bonus, I learned that I run on the balls of my feet so pronation & supination are not a problem. My blisters went away after I started using my new shoes.
2. Get quality running socks. What does this mean? Avoid cotton, it doesn’t wick away sweat. Look for polypropylene, a synthetic fiber that wicks away moisture. This also helps cut down on friction blisters. Socks with seamless toes are a great invention! They are what I prefer to wear because I hate discomfort caused by toe seams. Thin socks or socks with padded soles are a matter a personal preference. Try a few out and find out what you like.
3. Don’t tie your shoes too tight. I was so concerned about getting a snug fit so that I wouldn’t get blisters that I was causing other problems. Your feet will expand as you run and they need some wiggle room. If you tie your shoes too tight your feet may fall asleep as you run or you could start to experience other foot pain.
4. If you’re a woman, invest in a good sports bra. Or several if you can afford them. This really is for obvious reasons. Cutting down on excessive movement will make your run more enjoyable and you will experience less pain later. I’ve found the Fiona bra from Moving Comfort to a great choice, especially for those of us with bigger girls.
5. Start slow and celebrate your small victories. Did you just run 10 minutes with out stopping? Hooray! Did you just finish your first 5K? Yay!! I am still excited knowing that I finally cut my running time down from 13 minute miles to 10:30 to 11 minute miles. This certainly isn’t the speediest pace, but it’s great for me! And I have worked hard to get to this point.
6. Log your food and exercise in a journal, daily, every day. No cheating. This will help you get a handle on exactly what you’re eating and where you may have room for improvement. Over time it also shows your accomplishments and how far you’ve come. I record the calories and fat in everything I eat, my activity and the calories I’ve burned, and simple notes about how I’m feeling. Weekly I record my goal weight and my actual weight.
7. Too few daily calories is bad for you and can sabotage your efforts. Not getting enough calories in a day will cause your body to start burning lean muscle and not fat during cardiovascular activities. Women shouldn’t go fewer than 1200 calories per day and men shouldn’t go below 1500 calories. Find your optimal daily calorie requirements and shoot for that. Remember, if you exercise more you will need to eat more to meet your calorie requirements. I use Calorie Count to look up nutrition and calorie information for food and calories burned during different activities.
8. Don’t beat yourself up. If you go over on your calories, or if you miss a day of exercise, don’t fret about it. Tomorrow is a new day and you get the chance to start fresh. Improving your fitness and striving for weight loss is not a quick process. It is a journey. Don’t be too strict. You’re trying to change your lifestyle, not punishing yourself into weight loss.
9. Work fitness into your day. Start wearing a pedometer. I recommend an Omron HJ-303. It is not your traditional pendulum style and is more accurate. Then start walking. Take the stairs. Park further from the building. Walk during your breaks at work. I strive for two walks a day of approximately 1 mile each. Not only will it make you feel better physically, it will give you a few minute break from work or family to clear your head.

What have you learned that you would like to share?