Monday, January 14, 2013

My goals for 2013

Mich asked us in task 2 to compose our goals for 12wbt. She wants goals for 12 month, 6 month, end of 12wbt. Goals need to be SMART:
Time based

And I was taught in school to write goals in the present tense.

My biggest goal is to weigh 150 pounds.

On December 31, 2013 I weigh 150 pounds.

We are asked to break the goal down to 6 month, 3 month and week by week if necessary. So here goes:
On or before October 15, 2013 I weigh 167 pounds.
On or before July 16, 2013 I weigh 185 pounds.
On or before May 3, 2013 (end of 12wbt) I weigh 200 pounds.
On or before March 23, 2013 I weigh 210 pounds.

Thats all well and good but Mich had a second step. How am I going to accomplish this goal?
I have three specific fitness goals to help me achieve my weight goal.
1) On May 3, 2013 I do 20 full pushups.
2) On or before August 1, 2013 I run 5k without walking.
3) On or before February 10, 2014 I run 10k with 75% running.

1) I have set up a week by week goal for 12wbt
wk 1 I do 10 knee pushups in a row
wk 2 3 full pushups & 10 knee pushups
wk3- 5 full & 15 knee
wk 4- 7 full & 20 knee
wk5- 8 full & 20 knee
wk 6- 10 full & 20 knee
wk 7- 12 full
wk 8- 14 full
wk 9 - 15 full
wk 10- 16 full
wk 11- 18 full
wk 12- 20 full

Achieving this goal means I get to buy a swim tether for my pool...which should be thawed by the end of round 1.

2) I have set up a goal every few weeks for this one.
On March 2, 2013 I run a 1k without walking
On March 23 I run a 1.75k without walking
On May 3 I run a 2.5 k without walking
On June 1 I run a 3k without walking
on July 1 I run a 4k without walking
On August 1 I run a 5k in under 40 min

I am currently using the couch to 5k program. I will do 3 5k runs this summer.

Achieving goal number 2 means I get a weekend at the cabin by myself. Solitude is a wonderous thing.

3) Once I have completed goal #2 I with use the couch to 10k program to complete goal 3. Using that program I will run/walk a 10k on my treadmill

Achieving this goal means I get a full spa day including mani/pedi, massage and haircut.

When I achieve my ultimate goal I am spending a week in Jamaica with my hubby and his aunt and uncle. And I can't wait to show off my new bod in a swimsuit!!

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