I did a little lifting today. It was ill-considered since I have to race Sunday, but whatever. I didn’t lift heavy. In fact, it would be more accurate to say I lifted with no weight whatsoever. But I didn’t warm up very well, and so I’m in agony nonetheless.

Good times.

Anyway, it got me thinking that my previous list of goals for 2012 was fairly amorphous. So let’s get a bit more concrete.

• I will lift weights until short track starts, a minimum of two days a week.
• I will be able to squat 250 lbs.
• I will be able to do 60 push-ups.
• I will be able to do 10 pull-ups.
• I will be able to do, um, a bunch of sit-ups. Or something having to do with my core.
• I will figure out some sort of plyometric/explosiveness goals. Probably vertical leap, standing broad jump, shuttle run.

I need some concrete cycling goals, too. I’m struggling a little to figure out how to make them concrete.

• I will ride 3 days a week.
• I will do a hilly ride once a week.
• I will do a hard ride once a week — like up into the race zone (170bpm) for at least 15 minutes.
• One of my rides  will last for a minimum of 75 minutes at least once a week, even if I have to do it on the trainer. And chances are, I will. Ha!
• I will not fear a lunch workout and an after-Laurel-goes-to-bed workout. Because after all, it probably only adds up to 60 minutes of effort.