December 31, 2009
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Goals for 2010
This year, Lord willing, I have the following goals for 2010:
1. Read the whole Bible in one year, with my wife.
2. Volunteer at a local charity, nursing home or some other charitable activity.
3. Donate blood throughout 2010.
4. Lose 20 pounds
5. Run my fastest 5K race ever.
6. Finish my pre-masters certificate at Pace University
7. Work harder to keep tabs on birthdays and anniversaries of those in my family.
8. March in the St. Patrick’s parade with my daughters (playing the bagpipes).
9. Wake up early in the morning with my wife (5 am) to work through a devotional and praying together.
10. Make a special dinner with my wife once a week.
11. Spend more alone time with the wife. Reading together or working on a project together in the evening.
12. Redo the bathroom (paint, flooring, etc..).
13. Phone and visit my Mom more often.
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Running Schedule 2010:
RUNNING INTERMEDIATE PLAN KEY
Weekly mileage: Except where noted, all weekly mileage should be run at a perceived effort of 6 out of 10, with 10 being your maximum effort.
Strides: After completing the designated mileage for the day, find a flat, preferably grassy area to perform the strides: Run hard for 20 seconds and recover with easy jogging or walking for 45 seconds.
Core workout: Do a series of basic exercises to strengthen core muscles and improve running posture. For a sample core workout routine, go to runnersworld.com/core.
SS intensity: Intervals at Steady State Intensity should be run at a perceived effort of 7 or 8 out of 10. Do 5 minutes of easy running between SS intensity intervals.*Chart modified from a Running World Magazine online article.
Comments (1)
Good goals!