Goals

Sammi’s 2016 Goals - Repeat and Improve Some More!

Races –       
A – Western Sydney 70.3 – Repeat and Improve on 2015
Well, it didn't happen! The trip away to Europe and work commitments and not enough time or energy to train. But in truth, I was full of excuses and the  I dragged the chains, the more I
B – Husky Long Course – 19-22 February 2016
C – Elite Energy Olympic - Nowra, Wollongong, Husky 1                

(Other thoughts, Sydney 10km & Husky half marathon)

Long Term Goal

To enter an Ironman in 2017 and race it!

Short Term Goals -
Become strong, comfortable and confident in my ability at Olympic distance
Maintain consistency in all aspects of training, recovery and nutrition, and work/life balance
Run again consistently, maintaining 10kms as regular distance


Performance GoalsPush harder during races, no excuses of it's just for fun.
Get to a level where I have a race plan from Coach rather than just ‘go out and have fun.’
Improve on ‘score’ at the next power metre test session


Process Goals Swim through winter
Ride hills and get stronger and more efficient on the hills
Learn to understand and use the power metre
Keep up the strength/core work, work harder
Improve communication with Coach, not just say ‘good’ for each session/week
Nerve/mental prep, deal with the nerves pre-race


Personal Goals


Clean up the diet
Stay on a healthy, clean diet, don’t let stress at work break the focus on the diet, stay out of the chocolate box Bowden!
 
Stay true to the Program
Maintain focus, commitment and consistency
Get up in the mornings and just Fucking DO IT!
Finish work and just Fucking DO IT!
Keep recording on Training Peaks

Strength Work
Review program for strength training (overall)
Go to the gym regularly 3-4 times per week
Do more/harder core work at home
 
Mind and AttitudeStay focused by staying true to the goals
Remember to have fun
Rest and recover when needed
Enjoy racing - be serious about racing and be competitive

Sammi’s 2015-16 Goals - Repeat and Improve!
Races –        A – Western Sydney 70.3 – 29 November 2015

                   B – Husky Long Course – 19-22 February 2016

                   C – Elite Energy Olympic - Nowra, Wollongong, Husky

                   (Other thoughts, Sydney 10km & Husky half marathon)

Long Term Goal – To one day enter an Ironman again and take a good crack at it!

Short Term Goals:

-      Become strong, comfortable and confident in my ability at Olympic distance

-      Maintain consistency in all aspects of training, recovery and nutrition, and work/life balance

-      Challenge and test the training over winter at the long course events

Performance Goals

-      Push harder during races, no excuses of it's just for fun.

-      Get to a level where I have a race plan rather than ‘go out and have fun.’

-      To not lose position in a race during the run

-      Improve on ‘score’ at the next power metre test session

Process Goals

-      Get back to Wednesday running group

-      Swim through winter

-      Do the swim/band exercises more often

-      Ride hills and get stronger and more efficient on the hills

-      Learn to understand and use the power metre

-      Keep up the strength/core work, work harder

-      Focus on the quality and session purpose

-      Improve communication with Coach, not just say ‘good’ for each session/week

-      Nerve/mental prep, deal with the nerves pre-race, perhaps winter ITC duathlon series

Personal Goals

Clean up the diet

-       Stay on a healthy, clean diet, don’t let stress at work break the focus on the diet, stay out of the chocolate box Bowden!
 
Stay true to the Program

-      Maintain focus, commitment and consistency

-      Get up in the mornings and just Fucking DO IT!

-      Finish work and just Fucking DO IT!

-      Keep recording on Training Peaks


Strength Work

-       Review program for strength training (overall)

-       Go to the gym regularly 3-4 times per week

-       Do more/harder core work at home
 
Mind and Attitude

-       Stay focused by staying true to the goals

-       Remember to have fun

-       Rest and recover when needed

-       Don’t try to ‘catch up’ on missed sessions

-       Make it a lifestyle choice, an obsession rather than a chore~you chose it, remember!

-       Enjoy racing - be serious about racing and be competitive

2014 Goals - Going in Hard This Year


01. Clean up the diet.

  • To get off the sugar, once and for all
    • Well, in October I managed to get off the sugar all the way up til Christmas. And then it al fell apart and I haven't got back there since. And the weight has gone back up. What have you learnt?
  • Stay on a healthy, clean and realistic (athlete's diet)
    • I think I did ok on this, the occasional blow outs, but maybe 80% of the time I did ok. Can do a lot better though.
  • Write it up - it helps me stay on track, focus, plan and prep better
    • I stopped writing up the meal plans for a while. Tracked a few things on myfitnesspal. But I stopped using hand notes and used Training Peaks again so wasn't bothered with the plans. Did it work, yeah probably. Should I go back to it? Maybe

02. Stay true to the Program.

  • Find some consistency
    • Consistency definitely improved at the beginning of the year. Training into the warmer months always easier. After the holidays in October it took a while to get back and the injury from the fall in July was vary hard to come back from.
  • Get up in the mornings and just Fucking DO IT!
    • Damn you winter! But I did get up.
  • Finish work and just Fucking DO IT!
    • Damn you winter! But I did get to the pool every Monday night and I was very happy about that. The water isn't as bad as you think once you get going.
  • Keep writing up the program each Sunday and set my mind right
    • I moved back to Training Peaks and so I needed to write things in during the week more to keep in front of Coach. I don't think he reads my comments!
  • Keep recording in my diary, it keeps me focused
    • Dumped the diary for online method - Training Peaks

03. Talk more to Coach~Push in.

  • I am one of 12 athletes in his stable, stand out from the crowd
    • The only way I can stand out is if I were to run naked. Even then I wonder. It's small fish in a big pond right now when I am surrounded by Ultra Triathletes and Pros.
  • Be honest, truthful, clear, thoughtful, consistent
    • No, No, No and No. eh, not bad!
  • Try my hardest at each session
    • I did try very hard to stay focused and dedicated to each session. That helped the consistency for sure!

04. Strength Work.

  • Set a program for strength training (overall)
    • Went back to Fernwood after FitnessExpress and have been doing classes consistently. Strength definitely improving.
  • Go to the gym regularly 3-4 times per week
    • See above.
  • Do more core work
    • At the gym at classes and at home. Need to do, and could do more.
  • Stretch religiously
    • I am not a religious person, perhaps that's what went wrong.
  • Always do the 1/4 squats and Clams before a set
    • Most times when appropriate, not always.

 05. Racing.

  • Olympic World Championship qualifiers for 2015
    • Nope
  • Ironman 2015 ~ either, Melbourne 2016 or Busselton 2015
    • No where near
  • Elite Energy series - Olympic 2014
    • 3 outta 7 aint bad buh!
  • Push harder, no excuses of it's just for fun, you know what you have to do!
    • Pushed hard. And had some wins, a few medals and podiums.

06. Iliotibial Band.

  • That bastard goes again and we are hacking the bone!
    • Reasonably went after Nowra, no bike and cold. Went after a fall, but otherwise just niggles after hard sessions. No huge set backs.
  • All goals fall aside til after the op
    • No op planned as yet, wait til after Wollongong Oly.
  • Keep doing strength work, clams and squats
    • Yes, doing strength and glute work regularly. Not enough in 2014 though.
  • Plan an op in the winter if it continues to niggle throughout the summer.
    • No op planned as yet.

07. Mind and Attitude.

  • Stay focused by staying true to the goals
    • Lost focus
  • Remember to have fun
    • I have definitely had some laughs, especially with the boys and while on the slab.
  • Rest and recover when needed
    • Loads of rest.
  • Make it a lifestyle choice, an obsession rather than a chore~you chose it, remember!
    • Most of the time it is not a chore, I enjoyed the year.
  • Enjoy racing - be serious about racing and be competitive 
    • Still learning to enjoy the racing. Dealing with the nerves is always hard.
  • No more i-pad in the mornings
    • Nope, can't do without my i-pad

08. Weight.

  • Get to race weight and Fucking stay there!
    • Nope.
  • No more self sabotage
    • Tooo late.
  • See myself beyond a figure on a scale
    • Did try to do this. Managed to stay with in 62- 63 consistently
  • Don't make excuses for my actions and choices
    • Didn't do that, just stayed down a lot.
  • Be consistent, organised and prepared
    • Most of the times. I have packed a lot of bags and lunches.

09. Swim

  • Keep the nippers off your heels and become a hunter
    • Made a PB again at Husky in the swim.
  • Do the swim exercises religiously - fit it in!
    • pft!
  • Find a way to keep swimming through winter - Kiama is open again
    • Did it by heading to the uni with Coach. Pretty chuffed about this one.

10. Bike

  • Ride the hills, hills, hills
    • Not enough hills!
  • Push harder during races
    • Yes, pushed harder.
  • Catch up to where you left off
    • I think I did, cruising speed is up to comfortable 28-30
  • Ride with the boys more
    • Yep, and had a blast.

11. Run

  • Work hard, if it blows we will cut it
    • Didn't blow
  • Do more flat work, drills and intervals
    • When I could run, it was going well and doing drills etc. Will get back there soon
  • Do more trail work for strength
    • Yes, enjoyed the trail runs a lot. and I think they paid off.
  • Get back to Wednesday morning runs
    • hmmm, a few, but prefer my own or running with Rob and Bruiceen.



2013 Goals - keeping it simple this year

01. Follow Coach's plan with honesty and consistency
      I am a liar, I am dishonest, I am a fraud. While I felt fitter and stronger and I tried
to stay honest, this year I lost the war and lied to myself too many times. Self
sabotage seemed to dominate my thinking and I saw the results so clearly as other training partners over took me. 
02. Reach my Olympic race weight (59kgs)
      Not even close........up and up and up and back to 65kgs. Nuf said!
03. Learn to run again
      Some advancement here. Strength training and clams, clams, clams has some improvement in the itb and in the running. Now running 10kms fairly consistently
still run/walk though. So happy here.
04. Work on swim technique and form
      Always a long way to go, but I feel more comfortable in my stroke and feel in the
water. Need to work on strength under the water. But some forward progress in fitness if not in speed.
05. Work on strength and raise avg riding pace
       Hmmmm, two different goals here really. Went backwards in avg pacing on the bike, but strength? perhaps stronger for endurance, but not hill climbing. A long way to go.
06. Stretch and do my core/strength exercises religiously
      Religiously, perhaps not, but consistently, yep I'm there! and it is paying off.

2012 Goals

01. Reach my race weight and with good nutrition and maintain it.
I got to 61kgs. Definitely a lot lighter than the previous time at 65kgs. Still not race weight (oly) but probably appropriate for long course Ironman weight.
02. Sign up for Ironman 2013
Signed up and got to Ironman 2013. Completed in 14:34. - see post Sami Vs The Gorilla.
03. Follow Coach's plan schedule for reaching the Ironman May 2013 with consistency
I think this year, while not perfect, I really felt the consistency was coming and recovery and training benefited immensely.
04. Compete in a race each month as listed in my race schedule
Nope, not even close! Possibly unrealistic in the end, but itb issues and recovery after big events are a real issue that continues to plague me.
05. Compete in at least one sprint, oly, and half, throughout the year
Sprint - No, Olympic - No, Half - swim only! epic fail!
06. Compete in the halfmarathon in Sydney and finish it under 2hours
No - girl can't run at all.
07. Participate in the KTC Duathlon series (if there are no other critical races on that day)
Did not get one race completed. Went down and cheered people on a few times but I am tired of standing on the sidelines.
08. Run 5kms under 24mins consistently and work on getting faster
Forget it! started at run group but got pulled out so embarrassing.
09. Run 10kms under 1 hour consistently
<sigh> not even close.
10. Stretch and do my core/strength exercises
Starting to get consistency, doing TRX and clams much easier now
11. Do more brick sessions
Did not do one 'brick' just a few walks off the bike. Not really a brick as such
12. Ride more hills over winter - need to get stronger on the bike
                Climb Stanwell Park Hill - Yes over and over
                Climb Macquarie Pass - no
                Climb Gun Club Hill - no
                Climb Rec Park Hill - yes
                Climb Kangaloon Tourist Road Hill - no
The idea behind this goal was to improve hill climbing and yes I have certainly done that. There are not many hills that I am scared of now after riding in the national park and chasing the hills.
13. Increase average riding pace from 28 to 31kms per hour
I think I achieved this goal. Though not apparent in the Ironman bike time results....
14. Improve my running.
Not even close. in-fact I went backwards!