19 goals for 2019

Happy New Year friends! 🎉I hope 2019 is off to an amazing start for all of you! 🙂 I’ve seen a few people share their 2019 goals over the last few days and I love reading other peoples goals (is that weird?! 😂), so I thought I would share mine as well. 😛

I’ve seen a lot of people pick 19 goals for 2019 (#19for2019), so I decided to do the same. The #19for2019 is from Gretchen Rubin’s Happier podcast, I believe. I do not listen to the podcast, but I have heard good things, so maybe I will start! Anyway, the point of 19 goals in 2019 is to pick several smaller, more manageable goals and/or changes to implement over this year and to periodically check-in with yourself. Last year, I had 15 goals and tried to check-in with my goals each season, so I will strive for the same this year.

My goals are a combination of running, marriage, hobby, and life goals. It helps with accountability to have specific goals and to pick when you will check-in with them. I aim to check-in with my goals in March, June, October, and the end of December 2019! So let’s run into 2019, with speed, determination, and enthusiasm toward our goals 😉

19 goals for 2019:

1. Read (or listen) to 24 books

2. Read (or listen) to a book for at least 10 minutes/ day 

3. Write 2 new blog posts/ month 

4. Maintain my paper/pen running log (I use the Believe Training Journal) for the entire year 

5. Go to bed earlier (ideally before midnight, but this will be tough with night class)

6. Crochet or knit at least 1x/week 

7. Try 3 new workouts this year

8. Strength train 2x/week (at least 20 minute sessions)

9. Yoga 1x/week (at least a 20 minute session) 

10. Glute strength/hip strength/pre-hab exercises 3x/week

11. Foam rolling/ Roll Recovery before OR after every run for 5 minutes 

12.Run 2,019 kilometers this year (1,254.5 miles)

13. Embrace cross training 1x/week to help prevent future injuries 

14. Run a race (any distance) in a state that is not Illinois

15. Sub 1:30 half marathon 

16. Sub 3:10 marathon 

17. Focus on saving-double our savings account

18. Cook 1 new meal/ month with my husband

19. Try 5 new veg-friendly restaurants 

What are your goals for 2019? Did you also make a #19for2019 list?! Let me know here or on Instagram, so I can cheer you on! 🙂

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Workout Wednesday #1: IT band strength & balance routine for runners

Good afternoon friends and fellow runners! 🙂

If you have been following me here for a while (or even if you haven’t) it is no secret that I’ve struggled with IT band issues on and off for years. IT band injuries are tricky because they are often a result of weak hips, glutes, and hamstrings and they are not something you can detect on a scan. Occasionally, weakness in other areas can cause pain in the IT band (i.e. your back or calves). Furthermore, tightness in those muscles, running on uneven surfaces, poor running form, or running the same route (i.e. the same direction on a track) may also contribute to IT band pain.  If you are interested, you can read more about my IT band injuries here and here.

After successfully kicking IT band injuries on both sides (at different times) and also having recurrences years later, I’ve figured out what I need to do to stay healthy and strong. I’ve undergone physical therapy, spent many hours with the weight room/foam roller/resistance band, and missed countless college track seasons and post college races to figure out that I need to do WEEKLY strength, balance, and flexibility work to stay strong. When I get busy and/or lazy on those workouts, that’s when I have IT band flare ups.

Here is an example of the type of strength and balance routine I do to get stronger during AND after IT band troubles. Be sure to modify the weights, reps, etc. to match your goals and fitness level- I shared mine just as a starting point. This is about a 40 minute workout for me, but may take you longer/shorter depending on reps, weights used, and rest between sets. I typically do strength training 2 times per week and more often (up to 4 times per week) when my IT band is bugging me. For flexibility, I do yoga (usually on YouTube, but occasionally at a local yoga studio) 1-2 times per week. If there is interest, I can continue to share my  strength workouts! Down the road I may even share some of my running workouts…

Disclaimer: I AM NOT a medical professional and you should see one if you have any pain in your IT band or anywhere else. Furthermore, you should also check with a medical professional before beginning any exercise program.

40-minute-IT-band-strength-balance-workout-3663502467-1513800011493.jpgWhat do you do for IT band rehabilitation? Did you find this workout helpful? CommentđŸ‘‡đŸ»Â Please do not hesitate to contact me with any questions or workout requests!  I have also added this workout to the new Black Bean Queen Pinterest.