12WBT - Pre-season Task 3 - Take Control - Set Your Goal

Pre-season Task 3, we need to set goals, and rather than the general "I want to lose weight, I want to get fitter", but making them SMART (Specific, Measurable, Achievable, Realistic, Time Based).

MY GOALS

During the 12 weeks:

1. Lose 8 kg by the end of the 12WBT

How:

• Don't exceed 1000 calories per day (Note: Mish usually suggests 1200, but because I am so short, my basal metabolism is only around 1250).
• Exercise at least 6 times a week.

2. Reduce my waist by 7 cm by the end of the 12WBT.

How:

• As for goal 1.
• Be diligent in completing ab exercises given to us in the 12WBT.

3. Jog/run 5km without stopping by the end of the 12WBT (average minimum speed of 9km per hour)

How:

• Use the Couch to 5k program (http://www.c25k.com/)
• Build the C25K program into my weekly workouts.

4. Attend at least 4 Pain in the Domain sessions.

This is a training session that a lot of 12WBTers in Sydney do, held each Sunday at 11am at the Domain in Sydney (near the Art Gallery).  Realistically, I know I can't attend every week, as I have at least 1 week when I am interstate, 4 weeks overseas, and sometimes have to work. 

How:

• Check public transport timetables.
• Book it into my diary.

5. Cut down my diet soft drink consumption to the point that I only drink them on a "special occasion". 

(By this I mean not drinking them on a day to day basis, but I don't generally drink alcohol so allowing myself one when I meet friends for drinks - and limit it to 1).

How:

• Keep water and ice in fridge at home.
• Take a bottle of water everywhere I go.
• Start by cutting back - the 'one for one rule' (i.e. one glass water for each glass soft drink).  This may not seem like much but at the moment I'm drinking almost 1.5 litres of diet coke a day. 

Post 12 weeks:

Complete the Blackmores Bridge run – 18 September 2011

This is a 9km run. My goal is to run it in approximately 1 hour.  I wanted to compete in the City 2 Surf (14km), but I will be overseas, but the Blackmores running festival is happening about a month later. 

How:

• Complete the C25K program during the 12 weeks.
• Continue running post the 12WBT, increasing my distance each week, then focusing on improving my times.

Longer-term running goals:

• Complete the City 2 Surf in 2012
• 
  

  Complete the Gold Coast half marathon in 2012
• Participate in the Blackmores running festival in 2012 – either the bridge run with an improved time; or the half marathon.
• Complete the Disney half marathon in either 2013 or 2014 - this is a much longer term goal, but involves travelling to Florida!