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Your goals for 2010

post #1 of 55
1/9/10 at 7:28pm
Thread Starter 
Have not seen one of these theads pop up yet. Post your goals, plan, and maybe get some feedback.

After hitting many strength PRs in 2009 I want to focus more on conditioning. I will be working on the 5k/3 mile distance with the intention of entering some races toward the end of the year, or maybe racing even sooner just for the experience. A guy with my body composition isn't going to be competitive at this distance, but I would like to post a respectable time and it will be a good challenge.

If I can get my 5k time into the 20-22 minute range I will be happy, as Ive never really ran this distance for time.


Weekly plan to look like this:
Monday - Lifting (Back Squat, Bench Press, Power Clan, Pullups)
Tuesday - Running
Wednesday - Off
Thursday - Lifting (Front Squat, Overhead Press, Deadlift, Chinups)
Friday - Running
Saturday - Off
Sunday - Off


For the first few months I'll be running long slow distances, between 3-5 miles, to build up an aerobic base that is currently lacking. Eventually I will start doing some speed work on one or both days, 400 or 800 meter splits, something like that.


Im curious to hear from experienced runners whether 2 days per week of running is enough to drive progress down to my 5k time goal? I could eventually see adding a 3rd running day and changing one of my lifting days to a light day.
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post #2 of 55
1/9/10 at 7:57pm
2009 was something of a lost year for me. Never quite got into a rhythm due to minor injuries and other things. Now that I'm more focused on trimming down rather than putting on a lot of mass, my goals are pretty standard:
  • Lift 3-4 times a week (emphasis on compound lifts)
  • Cardio 2-3 times a week
  • Yoga 2-3 times a week
  • Eat clean 90 percent of the time

I don't like to stick with the same thing for too long, since boredom results in decreased motivation for me. Right now, I'm having a blast doing this several times a week. For cardio, I'm jumping rope and running steps.

The biggest thing for me is the diet. I enjoy cooking, but go through periods where I'm too lazy to prepare anything more than a turkey burger. I'm going to curtail this by preparing the majority of my meals and snacks for the week on Sunday and Wednesday.
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post #3 of 55
1/9/10 at 8:06pm
I'm thinking about climbing one of the mountains overlooking Jackson Lake Wyoming.
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post #4 of 55
1/9/10 at 8:09pm
Find a position at a boutique consulting firm (preferably New York or London). All my other goals are sort of trivial in comparison. EDIT: Thought this was General Chat for some reason.
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post #5 of 55
1/9/10 at 8:16pm
Currently at 10% bodyfat. Drop down to 7% using UD2.0 and then focus on functional training. Try to be get my fitness on par with someone who would qualify for the Rangers Indoctrination Program (Grayland will probably laugh at this). At 43 years of age, I think that should be a good challenge..
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post #6 of 55
1/9/10 at 8:18pm
6:50 erg time
Sub-40 10K
Be the first white guy under 10 secs on the 100m (yeah right)
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post #7 of 55
1/9/10 at 8:44pm
I was able to get down to around 10% BF in 2009, goal in 2010 will be <10% bf (gonna be much harder with a very intense job) Also, want to get my legs a lot stronger for snowboarding
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post #8 of 55
1/9/10 at 9:39pm
I'm gonna build a cabin on Katahdin out of the wolves I hunted.
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post #9 of 55
1/9/10 at 9:49pm
Quote:
Originally Posted by Wolf Among Wolves View Post
Track wolves, climb Katahdin, build a cabin.

Sounds like fun. Mt. Moran is a bit more technical.
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post #10 of 55
1/9/10 at 9:50pm
to never smoke again.

9% bodyfat.
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post #11 of 55
1/9/10 at 9:55pm
Quote:
Originally Posted by thekunk07 View Post
to never smoke again. 9% bodyfat.
You can have one or the other but not both. Unless you find another stimulant.
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post #12 of 55
1/9/10 at 9:56pm
will be staying on nicorette forever presumably.
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post #13 of 55
1/9/10 at 11:24pm
Drop from a 38 relaxed fit to a 36 straight fit. Time to work that cardio and eat more veggies!!!
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post #14 of 55
1/9/10 at 11:38pm
2009 got me back into a single-digit BF%

For 2010, I'd like to:

1) Fix my shoulder.
2) Incorporate pistol squats and windshield wipers into my regular workouts.
3) Hold a solid flag
4) Be able to do more than one one-arm chinup with either arm.

I think achieving all that will ensure I hit 2011 in good shape.
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post #15 of 55
1/10/10 at 1:19am
Quote:
Originally Posted by Crane's View Post
I'm thinking about climbing one of the mountains overlooking Jackson Lake Wyoming.
good decision. For myself. I've got some few goals. But to this thread. Climb 5.13.
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