Sunday, April 01, 2018
12 minutes in 12 months #1: The Plan
In that spirit, I'm taking the entire month of April off work to dedicate to training. April 2018 represents month #1 of 12 in an effort to carve 12 minutes off my current Park Run Time.
In April my goal is to go under 32 and if possible, 31 as well. By April 2019, I hope to do what seems unthinkable right now [weighing 102.5kg], and that's run close to or just under 20 minutes in a Park Run. Since I've run a 37 minute 10km inside a triathlon [after swimming 1.5km and cycling 40km], which translates to an 18:30 5km x 2, I know I have the legs to do it, or I did it once upon a time. Can I do it again 20 years later?
My current Park Run record is 24:12, set in Durban 2 years ago, which means to achieve my goal, to improve #12minutesin12months I have to improve my current PB by 4 minutes. That's unknown territory, and will probably require trimming down from over 100kg to under 76kg. This implies losing 12 minutes in 12 months requires losing 24 kilograms over the same period [2kg per month].
To that end, I've implemented a few changes on the home, work and exercise front.
1. More standing while at the computer. Sitting must be on a Pilates ball.
2. Planking at least once a day [current record is 1 minutes 15].
3. Exercising twice a day at least 20 minutes per session [currently exercising once a day and not losing weight].
4. Increase pullups by 1 each month [currently at 7, record is 12].
5. Increase leg raises by 10 each month. Currently at 50 in 1 minute].
6. Cutting out chocolates, carbs and junk food.
7. Watching less television.
My goal for the next Park Run is to go under 32:30. After being stuck for three weeks at 32:45, it's time to see some improvement.
By the end of April I hope to bring my weight down to below 100kg. I'll report back on progress on Sunday April 8th.
My concerns in terms of consistency:
1. How long will I be able to maintain office work standing up?
2. What are the chances of getting injured?
3. Being unable to sleep at night [last night I struggled to settle down and sleep,]