In a goal setting mood right now.  I’ve been able to reach most of the 2009 goals set a year ago at this time.  Here’s what’s in my master spreadsheet and measurement

2009 Goals:  2,000 total miles: 1,500 running (29 per week).. 100 swimming or 3,200 laps.. 200 bike.  Lincoln Marathon – 4:15; Pikes Peak Double!  4:55 and 7:55.  HyVee Long Course Triathlon – Finish.  Des Moines Marathon 4:10

Actual,  2,004 total miles: 1,500 running (29 per week), 24 swimming or 3,200 laps, 480+ bike. Lincoln Marathon – 4:32; Pikes Peak Double!  4:43 and 9:20.  HyVee Long Course Triathlon – Finish. Des Moines Marathon 4:31. Plus near 1/2 marathon PR @ Grand Island in August (1:44), 1/2 marathon course PR in Omaha (1:46), 5 mile and 5k times – best of this decade.  Still not under 22 minutes on 5k or 37 on 5 mile.  First open water 1k raced (where I got smoked ;-))!  Finally began P90x in October to build and repair core/pillar strength.

Quick analysis.  Was able to reach mileage goals though much more biking than planned and far less swimming.  Finished the Pikes Peak Double and Lincoln / Des Moines Marathons but 20 minutes slower than planned. Enjoyed several other races as well!  The core strength training is paying dividends in body / muscle cut and hopefully downstream in racing as well.  Feel much stronger.

Now for 2010!  The bullet list is below.  My goal is to continue total body conditioning (6 pack abs and guns!), achieve PR’s or near PR’s from the mid 90s,  continue better nutrition, have fun, further triathlon capability and avoid overuse injuries.

  • Total  Miles: 3,000 or 50% increase whoa
    • Running  1,750 to 1,800 running (33 per week or 20% increase).
      • Consistency – 30 to 35 with 12-15 40 mile plus
      • Seek out the SW track group
      • Bring P90x to summer hill workouts!
    • Swimming 52 to 100 (consistency is the word – 1 to 2 miles per week)
      • Flip turns
      • Sub 9 minute 500
      • Sub 35 mile
    • Cycling/ Spinning 1,200 (20+ per week or 1 spin session and 1 to 2 good rides in the summer)
      • Secure a decent road bike
      • Continue spinning
      • Century Ride!
    • P90x – continue core and upper body 2-3 times per week
    • Possible 1 round of “Insanity” to learn techniques for track.
    • Races
      • State Farm 10 mile, sub 80 minutes (March)
      • Lincoln Marathon 4 hours or bust (May)
      • Brookings Marathon, 2 weeks after Lincoln 4 hrs to 4:20
      • HyVee Long Course Triathlon – sub 3 hours or 20 minutes faster (June)
      • Leavenworth 1/2 Iron Man (Sept)
      • Des Moines, sub 3:45 (Oct)
      • Pikes Peak Ascent 4:15 for Wave 1 qualifier
      • GI 1/2  (1:40) and Omaha 1/2 (1:44)
      • CSG’s 5k – sub 22
      • Buffalo Run, 5 mile, sub 38
      • Girls on the Run with Annaliese – for fun
      • Other races with kids for fun!
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Comments
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  3. […] my goals simple this year.  My 2010 goals were exhaustive […]

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