While on lunch at work today, I was really thinking about what I want to get out of this year, and I think I've come up with a good list and a good plan:
2012 Athletic Goals/Resolutions:
General: SPEED and STRENGTH: building the foundation that will carry me through Ironman Arizona 2013.
Running: - sub-60:00 at BolderBOULDER 10K
- PR at RnR Denver Half (2:00-2:15)
- 28:00 5K
- yearly total of 500 miles
Execution: - run at least 10 miles/week
- do one dedicated speed workout/week
Cycling: - average at least 16.5 mph at every in-season race*
- yearly total of 800 miles
Execution: - on the bike at least once per week in the off-season
- in season, ride at least 30 miles/week
- do a Coach Troy (spinervals) session 2-4 times/month EVEN IN SEASON
Swimming: - average a 38:00/mi
- yearly total of 60 miles
Execution: - swim at least one mile/week
- incorporate a variety of drills in the pool, but mostly in the off-season
- spend most of my in-season training in the open water
Triathlon: - post a 1:40 or lower at Tri for the Cure**
- post a 3:30 or lower at either Boulder Peak Triathlon or Rattlesnake Olympic
Strength: - lift at least twice a week (preferably more in off-season)
- MORE CORE in the off-season
Flexibility: - do yoga at least once a week
- get back into stretching again - before/after workouts/competitions
Other: - play hockey an average of once a month
- walk more - particularly in the warmer months - like to the now super close grocery store
- hike more - do at least five hikes this summer
- snowshoe more - at least three trips this winter
It's a lot of stuff, but I think it's definitely doable. I'm also doing something new this year with specific time goals. They're not GIANT stretches I don't think, but doable. I'd really like to get back to my 2007 5K PR of 26:27, but I don't want to depress myself if I can't get there. Last year, I had a lot of mid-29:00 5Ks so being able to chop a good minute or so down from that would still be outstanding.
It's also a little scary that if I succeed, this will be my highest mileage total year EVER and I'm not even planning on doing a long-distance race ... except for maybe Harvest Moon long course if I feel like I can make a showing ... but we'll see about that. The plan for this year is to be a speed year focusing on short-course racing so as to be replenished and ready for the grueling process that will be IM training, but I also know that I'm not going to get faster without putting in the work. I think the mileage is manageable and I hope it will be sufficient work to attain my goal of speed.
Or at least speedier...ness.
* I say in-season because we still have Chilly Cheeks du series this month and next month. Due to possible snow conditions (see that recap), I don't want to have to literally kill myself to achieve a 16.5 mph average.
** I was going to say a 1:45 ... but I pulled a 1:43 out of my butt at Crescent Moon this past September in my post Boulder 70.3 funk on essentially the same course, so I think a 1:40 is totally doable. Hotter weather, yes, and a crappier run, but I believe still doable.