This is part two of my Goal Setting Structure entries.  Here are the links to the previous posts:

Five Year Goals

Within my goal setting structure I break down my goal setting process into four segments: Five Year Goals, One Year Goals, Top Ten List, and Daily Actions List.  In this entry we’ll talk about the One Year Goal setting process.  In the Five Year session we thought about what our perfect life would be like five years from now and gave a lot of thought to what our values are as well as what we enjoy doing most.  We then came up with 3-5 goals for each aspect of our lives.  For the one year session we'll take a look back at our five year goals and try to set goals that are in line with the five year goals and are specific, achievable, and have target dates set.  The one year goals should also be a stepping stone to achieving the five year goal.  I’ll also break my one year goals out into the same five different sections as the five year goals: Relationships, Profession, Athletics, Finances & Real Estate, and Self Improvements & Hobbies.  Below are a couple of my goals from the Athletics category that I don’t mind sharing.
  

• Finish top 3 at Eagleman 70.3 in June 2010 by going sub 3:56.
• Finish top 3 at Augusta 70.3 in September 2010 by going sub 3:50 (fast course).
• Finish top 10 at Ironman 70.3 World Championships by going sub 3:48.

• Improve my 70.3 swim time by 2 mins
  • How?
    • Swim with Tim’s group every morning during the winter.
    • Minimum of 20k/wk from November through March.
    • Video tape stroke once a month over the winter and correct flaws.
    • Swim on Peter’s feet during hard sets to get used to turbulent waters and drafting at pace.
    • Increase shoulder/lat flexibility and work on core strength.
    • Swim a minimum of 5 days per week over the winter.
    • Practice going out hard for 400m and then settling into pace.
    • Improve ankle flexibility because my feet currently cause drag.
• Improve my 70.3 bike time by 2 mins
  • How?
    • I need a 6 week block of 280+ miles per week 12 weeks out from race day.
    • Follow that up with a 4 week ½ Ironman specific cycling block.
    • 3 weekends in the mountains doing the loop of truth in the build.
    • Increase bike frequency within the last 8 weeks before the race to 4-5 times per week.
    • Eliminate psoas discomfort when pushing hard in aero.
    • Need to become more aero on the bike which comes back to flexibility.
    • Computrainer workouts in the winter.
    • Riding with a Powertap would be beneficial.
• Improve my 70.3 run time by 2 mins
  • How?
    • Be more diligent with timing of fluids, nutrition, and electrolytes on the bike to avoid cramping.
    • Average 50 miles per week in the winter from January through March.
    • Do strideouts a minimum of 3 days per week to maintain speed.
    • Get race weight under 160 lbs.
    • Run with the runners.
    • Run frequency of 6 times per week.
    • Limit the amount of time doing VO2 intervals since they take a major recovery toll on me.
    • Spend more time doing hill repeats, steady state runs, and lactate threshold runs.
• Wake up early each morning to ensure that I get all of my training sessions in for the day.
• Start off the season a little closer to my preferred race weight.
• Do my maintenance routine at least 3 times per week.
• Stay dialed in with nutrition before, during, and after workouts to shorten recovery times.
• Get a massage at least once a month.
• Stay injury free through frequent maintenance and strength work.  Injuries kill consistency and without consistency it is tough to improve.
• Higher swim and run volume during the winter months since it is too cold and dark to get in a bunch of cycling miles.  Pick up cycling volume in March when the weather is more favorable.  Maintain cycling strength during the winter through Computrainer workouts and mountain biking.
• Get up to walk around and stretch at least once per hour while programming at work.
• Gain more race experience by racing more often.