goals | december

20121101-194359.jpg

image credit : loosenyourwhitecollar.com

It’s been a while since I last updated this blog and a lot has happened.

Although I finally achieved my weigh-in target last year it has drifted a little since then.

And my Japanese has taken a back-seat in the last month.

What’s more, I was doing pretty well updating my three blogs but since my return to Sydney they have not been a priority. Unfortunately, everyday life has crowded out my creative outlet.

However, I did manage to maintain my training and complete the Rebel 10k Run.

So all-in-all I am satisfied with my accomplishments.

I think one reason I’m feeling some lack of direction is because I have not set specific, measurable, attainable, relevant, and timely (SMART) goals.

So I have decided, with a new month on hand, to buckle-down and create a comprehensive set-of-goals for the rest of the year, starting with two major priorities.

A. Do not overcommit by having too many goals.

They need to be realistic and achievable. Otherwise I’m just setting myself up to fail.

B. Once my goals for the month are set, I need to generate a plan of action.

To outline in detail (in my calendar) when I’m going to run, study, photograph, and blog. It may be that after doing this I see there’s too much given the limited time available.

OK. So, with this in mind, I’m going to create new goals for both November and December. Wish me luck:

1. weigh-in at 70kg

2. complete & pass Japanese Language: Certificate I TAFE Course
3. learn to read & write a total of 1000 Japanese Kanji characters

4. create outline for portrait photograph project
4. update all three blogs once a week

6. run 21m15s PB for 5km
7. run 44m30s PB for 10km

8. 50 push-ups
9. 6-minute plank

Phew. It’s going to be a busy couple of months.

Kim | 72.8

Emily’s Song

v.1
You’re a seed bursting forth in spring
Seeking all that life will bring
You greet the world with arms stretched wide
Branches lifting to the sky

v.2
Memories fresh as summer showers
Blossoms rich like scented flowers
Tender in the breeze you sway
Breathing in, you’re borne away

chorus
Your smile it lights up this big, big world
Shining bright, around it swirls
Sunlight streaming through your heart
Bringing joy to near and far

v.3
With energy you abound
Somersaulting across the ground
Dancing with autumn’s faith
Making friends with ease and grace

v.4
Learning ways of a teenage girl
Winter’s tears yet unfurled
Eyes of hazel reflect your love
Mirrors to your LORD above

chorus
Your smile it lights up this big, big world
Shining bright, around it swirls
Sunlight streaming through your heart
Bringing joy to near and far

fill
Seventeen, and who would have thought it
Seasons pass us so quickly, now you’re here
A stunning beauty, a real fine woman

chorus
Your smile it lights up this big, big world
Shining bright, around it swirls
Sunlight streaming through your heart
Bringing joy to near and far

end
Your life is patched as if a quilt
Future dreams are hopes to fill

Kim | father

the “I Quit Sugar” ebook

If you’re looking for a useful, easy-to-follow guide on how to break your sugar addiction then I highly recommend the “I Quit Sugar” ebook by Sarah Wilson.

Based on an 8-week plan it outlines the “why?” as well as the “how?” without getting too technical.

The ebook is packed-full of helpful tips and ideas and supplemented with her personal experiences in kicking the habit.

Check out her website to learn more.

You can even sign-up for an 8-week program if that would give you the added motivation to get started.

And if you don’t think you need to give-up sugar then try it for a week or two. See how you go. You’ve got nothing to lose: except a few pounds of course!

Kim | marathon runner

perceived rate of exertion

When I’m running I always like to use a heart rate monitor.

I don’t necessarily keep a close eye on my heart rate (HR) but glancing at it every now-and-again means I maintain my level of exercise within a predetermined target band.

There is an alternative measure that is more subjective called the Perceived Rate of Exertion (PRE).

For me it’s a scale that coincidentally equates pretty closely to my heart rate: 100 + (PRE x 10).

Thus I’ll warm-up at a PRE of 23 and then do an aerobic run at a PRE of 35.

If I’m running at a heart rate of 150 then I find I can talk but it’s not conversational. So I treat this as a limit. To go faster means I’m leaving the aerobic zone and climbing into the anaerobic zone.

Keep in mind that your heart rate is affected by hills, heat and humidity – and the subsequent dehydration that can occur – as well as altitude.

It’s a simple way of ensuring that those runs that should be easy to moderate don’t end up being too hard.

Kim | marathon runner

Real Insurance Sydney Harbour 10k | 2013

46m08s PB

It’s never easy getting up early to run a race. It’s dark. It’s cold. And invariably you haven’t slept very well.

Add to that the fact you may be nursing an injury – like my sprained ankle from a few weeks ago – and you start to get the picture of a reluctant participant in this year’s Real Insurance Sydney Harbour 10k.

Yet as I arrive at the marshalling area near the Overseas Passenger Terminal any thoughts of quitting quickly dissipate.

The bottled energy, the constrained anticipation, and the heightened expectancy are palpable and set-to-burst.

Sydney Harbour is a stunning location. I’ve lived here all my life – apart from several long overseas trips – yet it never ceases to instill in me a sense of awe and wonder.

Beneath the shadow of the Sydney Harbour Bridge we gather in the cool, dawn light.

Warm bodies limber-up and stretch as we nervously await the starter’s gun.

Some are running their first 10k ever. Others are old-hands looking for a new PB. A few Olympians and professional runners will lead the way for us lesser mortals.

Locals. Out-of-towners. Even a few foreigners. It’s an eclectic bunch all with a common goal: to finish.

What I really love about the 10k distance is that it’s over pretty quickly. In less than an hour for most.

Aiming for a sub-50 minute time I have secured a starting position in the front A-group. It’s a wise decision as it allows me to run with people of a similar pace.

The countdown begins. The echo of the gun ricochets off the old, character-filled buildings in The Rocks. And we’re away.

It’s a relatively flat course that winds it’s way around the harbour foreshore. Through Darling Harbour. And back. Finishing in front of the MCA at Circular Quay.

Not that’s there’s a lot of time to enjoy the sights. My focus is well-and-truly on running the road before me.

I decide early-on to try and maintain a consistent pace throughout the entire race rather than starting slow and finishing fast. Yet I’m surprised I’ve begun faster than planned. So I reign it in a litte and after the first km fall into a steady rhythm.

I actually spend a lot of time reminding myself that it’ll all be over soon. That the pain and discomfort is only temporary. Not to push too hard but also not to slacken off.

It pays dividends as I’m well on target.

Because it’s a relatively flat course it lends itself to the possibility of a fast time.

It’s this knowledge that keeps me going. The image of crossing the finish-line exhausted but happy. Satisfied that I’ll be rewarded for my effort.

As I round the corner near the Park Hyatt and see the majesty of the Sydney Opera House reflecting the bright, morning sunshine I know there’s less than a km to go.

As always, finishing is a blessed relief.

The feeling of self-satisfaction that comes from completing the event far out-weighs any temporal suffering.

I can’t wait for my next 10k!

Kim | marathon runner

dry july

I’ve been busy reading a well written, very informative, and often amusing book called High Sobriety by Jill Stark.

Whilst I initially thought it was about the problems of teenagers and twenty-something’s binge drinking I now understand that the problem of alcohol over-consumption is pervasive amongst all age groups, even if not necessarily to the same extent as our youth.

And whilst I do not consider myself a heavy drinker – as I don’t even drink alcohol every day nor more than 3 or 4 drinks at any one time – I’m sure it will do my liver good to take a break.

Yet the idea of a dry july has been around for a while. To quote their website, the not-for-profit organisation is “determined to improve the lives of adults living with cancer through an online social community giving up booze for the month of July.”

What’s more, the campaign provides a “chance to raise awareness of individual drinking habits, the value of a balanced healthy lifestyle, a personal challenge, encourage positive change and an awareness of a healthy attitude to alcohol consumption.”

Sometimes we need to break our old habits if we want to see lasting change in our lives.

So join me if you will. If you think you’re up for the challenge?

Kim | 75.2

growth

growth

goals
reality
options
willpower
tactics
habits

In the coming month I’m going to rewrite my goals and put into action strategies to make them a reality.

Carefully considering the many options I will make a conscious effort to resist temptations through a determined display of willpower.

This will, of course, require tactics to avoid previous triggers and a relapse into bad old habits.

But I will succeed. Or die trying ;)

Kim | marathon runner