Image: pixtawan / FreeDigitalPhotos.net
I was catching up on several weeks of the MarathonTalk podcast while I was on holiday and there was a great section about setting goals. The context was putting together a five year plan, but for now, given that I'm still on the injury bench, I've decided to be a bit more short term about it and set some goals up to the end of this year.
So here we go:
Next three weeks
To increase my calf stretch to 10cm on each leg. This is the shortest stretch measurement of normal range of movement. There are a couple of reasons that this is my initial goal, Firstly because my physio has told me that if we can't get rid of the pain (my heel still hurts) then I'll need to think about going for scans etc. My next physio appointment is on 10th October and I want to do everything possible to get my calf muscles stretched out by then. If it's still not good, then at least I'll know that I've made every effort and will let the NHS do its thing. The other (secret) reason for achieving this goal is because I'm (secretly) convinced that my physio will tell me that I can run again if I do it.
In order to achieve this I need to do as much stretching as possible (hourly!) and also need to do my strengthening exercises (2 x 15 reps three times daily). I also now have some Superfeet orthotics which should help support my arches and take the pressure off my heel. Keep your fingers crossed everyone!
To end of 2011
My main goal is to hit my interim goal weight of 11st5lb. This is the top end of a healthy BMI for my height. Not sure that I agree with BMI as a measurement, but it'll do for now, as I've got to aim for something. This means that I need to lose an average of 1.6lb per week between now and the end of the year. I think that this is challenging, but possible. There are a few obvious reasons for this goal. Firstly because I've been banging on about it for ages. But also because the less I weigh (within normal healthy limits of course!) the less impact will go through my heel whenever I run. There's no doubt that the fact that I'm overweight has been a contributory factor in my injury, so I need to get this sorted out if I want to continue running long term.
In order to achieve this weight loss, I've put a little exercise plan together. Essentially I'll be swimming Monday, Wednesday & Friday in the mornings (after dog walking and before work) and going to the gym those same evenings straight from work. This fits in well with my dog care on those days. Tuesday and Thursday I look after Murdoch, so they'll be rest days, with dog walking as some gentle exercise. On Saturday the plan is to rest up and maybe have a little fun! Sunday is a longer gym session.
I will also be taking more care with my food intake - no use exercising if you're going to go home and stuff yourself full of crisps. Or wine. Or chocolate. Or pie. Mmmmmmmm pie....... *ahem* sorry drifted off for a moment there.
My other (secret) goal is to have started running again by the end of the year. Don't care about distance or speed, just want to be able to run! Especially as in a couple of weeks I'll know whether I got lucky in the London Marathon ballot.............