January Goals

As part of my annual plan(develop plan), January will be a preparation month.

Running - Try to run 2-3 times a week or at least 10 times for the month. Weekly runs should be easy, tempo, and easy/long run. The tempo should be on the tread mill at a 9:30 minute or less pace. I should do at least two long runs of 5 miles or more.

Cycling - Continue to ride at work whenever possible, weather permitting. Pound out the miles.

Swimming - Try to swim 2-3 times a week. Get time trials for 100 yards, 450 yards, 1000 yards, 1500 yards. Try to do one masters swim. Work on bilateral breathing and kicking.

Strength Training - Try to lift at least 2 times a week with full body workout. Increase Core training. Design workout that can be done at home or at work with dumbells.

Yoga - Take either 1 class or get DVD.

Nutrition - Keep nutrition notebook, simply writing down what I eat, develop nutrition guidelines.

Mileage Targets
Run 25 miles
Bike 75 miles
Swim - 5 miles
Strength Train - 8 times