Realistic Goals

Question
I am notorious for setting unrealistic goals.  I very much want to stick with running and do not want to get discouraged over my progress because I have been unrealistic in my expectations. Once upon a time I was an athlete; no longer.  I am now a 35 year old female, 5'6", 150lbs.  I run 10-15 miles per week and am increasing my mileage in preparation for my first 1/2.  

At the 1 mile and 3.1 mile distances how do I determine what my ideal speed should be? What my goal speed over 1 year should be?

Answer
Hi Kimberly
Without knowing much about your past and present training and that this is your first 1/2 marathon,the number one thing i would focus on from start to finish is just stay in a comfortable zone and don't worry about the pace.If you start to labor just slow down a little to your back in the comfort zone.Just keep adjusting along the way and you will be find.Start out easy and just keep it that way.If you find you have a little left over with a few miles to go you can always pick it up.As far as goal speed over a year goes,your bodies muscular skeleton and energy systems will adapt over time and you will find your pace changing without any change on your part.So like your half marathon pace,just be consistent with your training and gradually increase the distance and intensity and most of all enjoy the process.I do phone coaching from here in albuquerque NM if you would like to explore your potential.Take a look on my web site under athletes advised and you will see a women Laurie O'connor that i have worked with over the last four years who is turning 40 in june.Last year she improved her marathon time by 22 minutes.She started out just like you at your age. and just last week set a personal record at 15k of 1:16.54 8:15 pace in central park NY.If you have any more questions Kimberly just call or write any time.

All the very best


John