My Running New Year’s Resolutions For 2015

Running Resolutions For 2015

Happy New Year! (RunKarlaRun.com)

We’re now one week into 2015, which means I should set some running New Year’s resolutions!

I wrote 10 Running Goals You Should Make for 2015 for SHAPE.com, a collection of resolutions that will make you a healthier and happier runner. Some of them I’m already good at doing, like “Work Hard, Play Hard“—pairing hard-lined PR goals with ones that are more fun, like taking a runcation. Others, I need to work on, like “Prioritize Injury Prevention“—I could certainly be better about dynamic warm-ups, strength training, rolling, and other preventative measures.

So here’s a look at how I did with my personal goals in 2014 and how I’m going to tweak them for 2015. As always, I want to build on my successes and learn from my failures.

New Year’s Resolutions For 2014 Analyzed and Tweaked For 2015

Running Goals For 2015

Chasing Cinderella (Phil Hospod)

1) 2014: Get even faster

I make this goal every year. I finished my very first race, a 4-miler, at an 11:34 pace. Now, almost eight years later, I run a 5K at a 7:59 pace. I’ve gotten much faster over the years. Sometimes it’s easy to forget that.

How’d I do in 2014? So-so at this one. I nabbed three PRs: 8K/5-mile road, 10K road, and ITU Sprint Distance Triathlon.

Why do I say that’s so-so? I still have 8K and 10K track times that are faster. The IAAF and USATF log track and road records separately, so I do too. That said, track records tend to be faster than road ones. The track is a nice flat, predictable surface. The road is not. My 8K PR was set on a hot, muggy day whereas the track PR was on a nice, cool fall day. So I’ll take it. Same with my 10K PR. I set it during the same fall track workout as my 8K, whereas my new road PR was the first half of the hilly Staten Island Half Marathon. So, all in all, I’m happy with both of those.

As for my triathlon PR, I was deliriously happy with that. It was the second time I’ve raced an ITU Sprint Distance course and I walloped my swim, bike, and run times. OK, so maybe I did get faster in 2014.

2015: Run tempos

This year, rather than focusing on PRs, I’m going to focus on faster overall paces in targeted workouts. I’m excellent at the easy run, and those will remain just that—easy. But what I’m not great at are tempo runs. I don’t do them, and it reflects in my racing. So for 2015 my “Get even faster” will be dedicated to hitting those tempo paces, which will hopefully pay off on race day.

Running New Year's Resolutions For 2015

A late December jaunt in Rhode Island (Phil Hospod)

2) 2014: Get fast enough to run a sub 2-hour half-marathon

WOMP WOMP. I ran seven half-marathons in 2014, but only raced two of them. They both ended in disaster. But two of my other half-marathons—Nike Women’s Half Marathon and GORE-TEX Philadelphia Half Marathon—were cathartic.

I didn’t set out to PR at either one, instead focusing on three things: 1) Running a negative split 2) Running hard 3) Having fun. It proved to be the right formula for me. They were my fastest halves of the year (faster than my PR attempts) and Philly was my fastest half in more than two years, since I set my PR of 2:00:30

So I’m trashing this goal for 2015 in favor of a “no-pressure” half-marathon goal. Elite runner Tina at Fuel Your Future With Tina Muir calls this the “Anti-Goal.” I’m right there with you, Tina!

2015: Run “no-pressure” half-marathons

Run hard and play hard. Choose two half-marathons—one spring and one fall—to run hard while enjoying the race atmosphere. Rather than targeting a pre-determined time, I’m going to run by feel like I did at Nike and Philly. A PR will happen or it won’t. I’m finally becoming zen about this one.

Running New Year's Resolutions For 2015

Trail running with my favorite gal pal (RunKarlaRun.com)

3) 2014: Work on long distance speed for a sub 4-hour marathon someday

I didn’t run a marathon this year, having to bail on the Philly marathon thanks to a pre-cancerous skin excision that knocked me out of training for three weeks.

But considering I ran my fastest half in two years without trying too hard, I’ll call this one a success. And it’s a goal I’ll keep for 2015. Those tempo runs will play a part, but upping my mileage will too. So I’m going to keep this goal with one tweak: instead of focusing on speed, I’m going to focus on mileage.

2015: Up mileage for a sub 4-hour marathon someday

All my friends who have broken 4 hours have told me the same thing—they put in more miles than they ever did before. I averaged 15 miles a week overall in 2014, with 0-10 mileage weeks when I was sick or recovering, 20-25 weeks when I was in a good training cycle, and 30-35 weeks at the peak of marathon training. I know I can be both more consistent and do more volume in training, safely. My goal? I’m going to up my mileage by 20 percent in 2015 per one of the resolutions in 10 Running Goals You Should Make in 2015. How? I’m going to add an extra day of running to my schedule. Instead of 3-4 runs a week, I’m targeting 4-5.

Running New Year's Resolutions For 2015

2nd place woman! (RunKarlaRun.com)

4) 2014: Become a better triathlete

I did two triathlons this year, same as last year. But I got cycling shoes and clipless pedals for my bike, and I actually rode the darn thing. Overall, I biked 50 percent more miles in 2014 than 2013 and swam about the same amount.

Plus, I scored a triathlon PR and finished as the second woman overall in an open water swimming race. I’ll call that a win! I definitely became a better triathlete in 2014. This goal works for me, so I’ll keep it for 2015. Especially if I’m going to up my running mileage, I want to make sure I’m cross training too.

2015: Become an even better triathlete

I want to spend more time in the pool in 2015 and even more time on the bike.

5) 2014: Run 14 races

Boom! I did 18—18!—races in 2014! No wonder I’m behind on writing race reports. Six were all-out race efforts, six were solid-effort training runs, three were purely fun runs, and three were races where I paced someone else to their goal. I love including all of these types of efforts in my racing schedule and will continue it in 2015.

2015: Run 15 races

If it ain’t broke, right? Like last year, this will be a mix of race-pace efforts, training runs, pacing friends, and fun runs. I just love toeing the line!

New For 2015

Running New Year's Resolutions For 2015

Plank time by the pool! (RunKarlaRun.com)

6) Make injury prevention a priority

It’s one of the goals I put in 10 Running Goals You Should Make For 2015. It’s something I’m getting better at but could be doing even more. I’m doing at least two 20-minute body weight workouts each week that focus particularly on the core. It’s something I’ve done on and off for the last two years, but not with regularity. Now it goes in the log.

I’m also going to add in rolling and dynamic warm-ups, things I’m quick to forget. And I’m going to run workouts right: easy runs with the three C’s—comfortable, conversational, and in control—with a faster paced speed or tempo workouts each week.

7) Make workouts a priority

I’m an afternoon and evening exerciser. But that means that when I’m crunched for time, I skip workouts. That ends this year. If it means I have to become a morning runner—gasp!—I’ll do it. If it means setting a hard, can’t break it, end of day deadline when the computer goes off and my shoes go on, fine. Exercising is my main priority this year. It makes me happy, healthy, and sane. I’m never sorry I ran or worked out, but I’m often sorry when I don’t.

Those are my New Year’s resolutions! What are you going to work on in 2015? If you’re looking for ideas, check out 10 Running Goals You Should Make for 2015 at SHAPE.com!
Karla Bruning

About 

Karla Bruning is a race announcer at the TCS New York City Marathon + other major events, TV host for the New York City Triathlon + contributor to Shape, Redbook, Runner's World + other publications. She used to report for Newsweek but spent her free time squeezing in workouts. Now it's her job. She's run 8 marathons, 30 halves, 10 triathlons + open water swims. When she's not running, talking about running or writing about running, she's snuggling her baby, spoiling her dog + compulsively traveling.

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18 Comments Add Yours ↓

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  1. 1

    Awesome goals! I love how not all of your races are all out, it lets you participate in the race day environment, but you don’t have to scale back the following week to recover. Good luck in the upcoming season!!
    Jessie recently posted..Sushi, Improv + Snowy FunMy Profile

  2. 3

    Love these goals!! I’m for sure copying you on 15 races in 2015! And I like the no pressure half marathon goal – I think sometimes I get caught up in the pressure of trying to PR. Making work-outs a priority is on my list as well. I’m really trying to be a morning work out person as by the end of the day I’m usually too tired and its a lot easier to skip.
    Emily recently posted..Life and Racing in 2014My Profile

  3. 5

    You had a dynamic year. I read somewhere that you shouldn’t be able to meet all your goals. If you do, then you’ve set all of them too low. Missing goals tells us where we could improve. I loved reading about your new goals for 2015. You’ll get the sub-2 hour one day, but it’ll probably come when you least expect it.

    I’m hoping that I can convince you to do the Love Run (Philly in March) or Wineglass with me. :)
    Elle recently posted..Warm EscapeMy Profile

  4. 7

    Those are all awesome goals! I have no doubt you’ll be able to get your sub 2 half marathon this year! You should run Phoenix, next month, as I hear the course is really fast (and downhill!)

    I am going to run my first marathon this year (hopefully 2015) and dream about a sub 4 hour full some day.
    Kaella (KaellaOnTheRun) recently posted..Training Plan for the Phoenix Half MarathonMy Profile

  5. 9

    I LOVE this Karla! So glad you are taking a similar mindset, lets take the pressure off these goals and focus on our anti goals! I know you are gonna have a great year! Cant wait to follow you this year, especially with injury prevention as a priority, that is what I have made my focus too! Run healthy and you will be happy, and happy leads to running well!

  6. 11

    I think that sub-2 half is going to happen for you this year. Do those tempo runs, and it’ll be cake!

  7. 13

    Nice job! Great goals! You’ll break 2 hours, I know it. Just keep up with your speed work and get some more miles under your feet! Very smart about the injury prevention. That is so key. Much better than injury recovery. I’m with you on the 4 hr marathon. I hope to qualify for Boston someday, but have yet to break 4. I was on pace to at the Dopey Challege 26.2, but the cumulative miles took their toll and I started cramping up the last 7 miles or so. Finished at 4:07. We’ll get it!

  8. 15

    Just like you, it is those tempo runs I have to start doing. I keep going out for a run and telling myself it will be a tempo and then something comes up – it is too slippery, too windy, too hot (not a problem right now!), whatever. And somehow that tempo run turns into an easy run. I’m guessing for both of us it is the missing ingredient – when we get it we’ll find out how fast we can really run!

  9. chantel #
    17

    Hi, I’ve been reading your blog for a while, but not commented before. I just want to say it’s really interesting reading and thanks for sharing your goals! As for the injury prevention and the focus on “core” strength I’ve actually read a couple of books that discus this topic recently (“The First 20 Minutes” and “Which Comes First, Cardio or Weights?”). They are both kind of similar, but the second does mention that hips are considered by some to be part of the core and weakness there leads to lots of injuries, etc. I don’t know if you’ve read the books or not, but I thought they were interesting and related to the topic of injury prevention (as well as other fitness/exercise topics). Sorry if I shouldn’t have mentioned them by name and good luck with your 2015 goals!

    • Karla Bruning
      18

      Thanks, Chantel! Hip strengthening is definitely part of any good core routine and something I did a lot of for a traumatic (not running related) hip injury a few years back. Strengthening my hips have definitely made me stronger on the roads! Thanks for sharing.


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