The only guarantee in 2017 for me is change. In March, I’ll find out where I matched. In May, I’ll move and graduate. In mid-June, I become a surgical intern. As I’ve been ruminating on goals for 2017, one of the biggest challenges is that I don’t know exactly what my life will look like and past June, I don’t know what my call schedule will be which makes planning races or training difficult. Thus, my biggest goal for early 2017 is to lay down the habits that will allow me to continue to train during Residency. My secondary goal is to build a foundation to chase the Trials Standard for the 2020 Olympics and continue to represent Skechers Performance at local, regional and national races.
To do this, I’ve had to think about what works for me in terms of training, what is a reasonable training load that will allow me to race well AND be sane and what I’ve continued to struggle with during the past few years. I don’t know the specifics of any program yet but I do know that I can plan on working 80 hours a week with approximately one day off a week.
- 40 to 45 miles a week. Such a bitter pill to swallow but I have to be realistic about what I can really get in throughout the year. At this point, my plan is to do 30 minutes on most mornings with an early wakeup two days a week for an interval effort and a steady state effort plus a long run on my off day. This obviously won’t prepare me for a marathon length event but should allow me to do a half marathon or shorter with minimal notice. It will also let me scale up to the marathon once I have my schedule.
- Daily strength training or core. One of the things that I’ve been reminded of during my run break is that I feel so much better when I’m doing strength training and core on a regular basis. Although I am well aware of the benefits of strength training, I always struggle to fit this “extra” in. To better do this, I’ll plan to do my strength or core work at the end of the day. It’s so tempting to hammer through my to-do list but I need to make strength a real priority and setting a time for it both eliminates the need to get up at 3:30 am every day and gives me a mental break at the end of the work day.
- Diet Quality Score > 15. Despite my best efforts, interview season continues to wreck havoc on my nutrition. When I have a choice, I’m making high DQS choices but on interview days, all bets are off. There will be plenty of temptation to eat quick, easy food but residency is just as much of an endurance sport as running and fueling with good food will make both running and learning to be a surgeon a little less painful.
- Flexibility. Trying this one again! Yoga practice at least once a week, both to center my mind and work on my ever worsening flexibility. Daily foam rolling routine (8 passes over each major muscle group) to follow my daily strength/core.
- Morning runs!! The only constant for me is that if my run doesn’t happen in the morning, the likelihood that something comes up skyrockets. When I come back to running on Monday, my first order of business is to get my run done. My hope is that by June, it’s such a a habit that I don’t think anything of it.
As I always tell my girls, it’s one thing to set goals. It’s another to figure out the processes that set you up for success in reaching them. I’m highly motivated by checklists so I’m going to make a weekly checklist that sits on my bulletin board and includes all of these items as checkmarks. I also went back to a paper weekly/monthly planner for 2017 (I need the broad overview to feel in control) and will write in my daily workout as well as my week goal on the week page. Finally, I’m putting a bulleted version of this goal list on my bathroom mirror and on my desk.
What are your goals for 2017? How are you setting yourself up to meet them?