Goals for 2014

I wrote my goals down in late December on the white board, see picture below. 
I have been keeping my goals on a white board for a number of years.  I hope if I see the goals everyday, or at least a few times a week, it can help remind me what I am working toward, and embed it in my head. 
The white board  is now in our new "training room.", so I see it almost everyday, either when I go in there to get stuff or ride my bike. 
Also, I write down why I have the goals.  I give reasons.  I heard\read once that if you have goals, you should have reasons, so I have reasons.  I think they are good reasons.

Here are my goals:

• Ave Speed 23.5 MPH for 10+ miles
• 10K faster than 48 minutes off the bike.
• Open 10K faster than 46:30
• Faster than 2.5 hours for an Olympic distance triathlon
• Faster than 21:30 for a 5K/3mi
• Faster at 40 than I was in my 30s
• Do a back-to-back race weekend

Reasons:

• Sunrises
• Feeling of accomplishment you can only get from racing
• The challenge
• It is fun
• Get faster as I get older
• Because I can

Some of my goals are similar to previous years. I think the goals are set are doable for me.  I think I have missed my goals in previous years because I have not  been able to put in the training time. 
I think if I went back to being coached, and really focused, I could hit my goals.  Since I am not a pro, and I have other things going on in my life, I will probably not get a coach again, and I probably will not be able to put in the time.  This is fine, I don't want triathlon to be my life.  It is my hobby, I like doing it, and it helps keep me healthy and it fun, most of the time.
I don't think these goals are physically impossible for me to reach.  I think they are possible if I train properly.  I have confidence that this year, I might get close to my bike goal.  I have gone over 23MPH (23.2 or 23.3 MPH), so I should be able to get to 23.5MPH+.  I have started off this year with a lot of biking and biking hard.  
My run goal, I am not so sure about.  I think I can hit the 5K/3mi goal.  The 10K goal is going to be more difficult.  I was close to both in 2008, but have not been close since.  Basically, I am trying to get back to my 2008 10K time.  On the treadmill recently, I did a 5K and I was a bit over 23 minutes, with tired legs, and I have been running 4+mile treadmill workouts with intervals that should help me hit my goal.  My early year test, the 8K (~5 miles) Irish for a Day race in St. Paul is my early season test.  I have a goal for this race of going under 38 minutes. I don't write this goal down because it is so early in the year and mainly I do the race to see where I am at.
I really, really want to get under 2.5 hours for an Olympic distance triathlon.  I have gone 2:31 I in the St. Croix Valley Oly, so I just need to drop that minute.  I think it going to hinge on me going close to or under 48 minutes for a 10K.
I have registered for two triathlons in a weekend.  Two sprints in one weekend.  See how that goes....I would like to do better than just to do the two triathlons.  I want to be able to do them both at about the same time.  They are both similar distance races, so it will be a good test.
Going faster at 40, in my 40s, than in my 30s, is more a matter of staying in shape and not getting injured. 
So, those are my goals for the year.  I really doing like seeing the sun rise as I am getting in ready in transition, or driving to a race.  I think it is really cool.

 

2014 Gear West Bike and Triathlon Multisport Calendar (Surprise: I am in it)

As a pleasant surprise to me, I am in the Gear West Bike and Triathlon 2014 Calendar.
It is a picture of me from the 2014 Waconia Triathlon.  Picture taken by Nick Morales at Tri Juice, who has taken some nice pictures of me in the past.  Thanks to Nick.
I am the month of August. 

Not only am I in the calendar, but they wrote up a very nice blurb for me at the bottom. 
It reads: "Chris is a quiet guy who would rather fly under the radar if it weren't for his shiny bald head and sincere smile.  If you're one to check the race reports on Minnesota Tri News each Monday morning during the summer, you'll likely find Chris' name amongst one of the race results.  Our count has him participating in a dozen or more races the past several years.  It's quite apparent that Chris is dedicated and loyal to the sport.  We also know that he is loyal to his Alma Mater (Go Badgers!) and he's loyal to Gear West, of which we are forever appreciative."

I think the blurb is very nice.  There are other great athletes in the calendar each year, and this year, and I am humbled to be included with them.  I don't do triathlon, duathlon, biking, etc. for any recognition or kudos, but when it happens, it is nice.  This is nice.  I appreciate it.

I give Gear West my business, because it is a local business, because they support the sport, they have employees that are fun, and funny, and they are experts at what they do.  Also, because they do things like this, a personal touch.

It is great that Gear West puts out a calendar each year with pictures of the local athletes and with the races for each weekend listed.

 

January 2014 Training Summary

This January I posted the most biking time I have ever posted in a January.  The last time I had over 11, nearly 12 hours, on the bike in a month was August of 2011.  This is how I want to start off on the bike in 2014.  My goal is to get over 10 hours a month on the bike through May.  Run was down a little for an average January, but I plan to pick it up in Feb.  I want to do a 8K or 10K in March or early April and I need to be ready for that. 
My swim was up a bit from last year, and above average.
So, I have had a pretty good start to 2014.  In Feb, like I said, I want to keep the bike above 10 hours, about 4 hours for the run, get over 20,000 yards in on the swim, and 2 hours of strength.  That should keep me pretty good.  I have been going to spin class, at LA Fitness on Sunday and Thursday morning, and then biking at home on Tuesday nights.  If I can keep that up through the next 4 months, I should be good.  As soon, as the weather is nice, hopefully March, I can ride the bike to work and I might drop a spin class, probably Thursday morning.  See how that works.  Biking to and from work 2-3 days a week, should add a decent amount to my time.


Comparison of January from Year-to-Year

Total and Average Since 2007

YTD and Since 2007