2020 Goal Update - January

Below are my goal updates for January 2020.  But first let's look at monthly totals:
Total hours worked out:  16.69
Swim yardage: 1000
Bike Miles: 39.5
Run Miles: 85.4


Process goals:
Eating
- Eat 500 calories less each day than what I burn in January - April - ON TARGET
- Eat an equal number of calories to what I burn in May - November
- Eat vegetables or fruit at ever meal (high diet quality score) - ON TARGET
- Less than 80 grams of sugar per day January - April - ON TARGET

Weight
- 185 pounds by February 1 - ON TARGET, weight on 2/1/2020 185
- 180 pounds by March 1
- 175 pounds by April 1

Body Composition
- Under 10% body fat by April 1- body fat 10.6 on 2/1/2020

Health
- Stretch after every workout - ON TARGET
- Physical therapy twice a week using the MedSport PT activities I have from previous appointments - ON TARGET
- Lift twice a week, 8 x a month (bench press, standing rows, military press, dead lifts, squats, pull ups.  Will need to investigate if others should be in the mix too) - ON TARGET
- Sleep at least 7 hours per night - ON TARGET

Training (general)
- Start TrainerRoad Full Distance Low Volume Base plan on May 12
- Start TrainerRoad Full Distance Low Volume Build plan on August 4
- Start TrainerRoad Full Distance Low Volume Specialty plan on September 29
- Average training time per day this year of at least 1 hour

Swim
- Swim 4x a month in January - April - NOT ON TARGET,  swam once in January, Yikes!
- Swim at least 3x a week May - November

Bike
- Ride at least 4x a month January - April - ON TARGET
- Ride 3-4x a week May - November
- FTP test on February 3, 4, or 5 - ON TARGET, FTP 226 all in aero position...yes, a big step back but whatever (for now)
- FTP test on May 1
- FTP test on May 12
- 5% FTP increase by August 4
- 10% FTP increase by September 29

Run
- Run at least 4x a week January - April - ON TARGET
- Run 3-4x a week May - November
- 3 half mile repeats in 3:10 in early February
- 6 half mile repeats in 3:10 in early March
- 41 minutes at the K2 10K on March 22
- 12 half mile repeats in 3:10 in late March/early April
- 5 miles in 33:30 on the track on April 4
- Tempo runs at 8 min pace May - November

Perfomance goals:
- Lose at least 10 pounds (to 180 lbs or under) by June 1 - ON TARGET, Current lowest annual weight 183.4
- Swim 200000 yards for the year: Current annual total: 1000 yards
- Ride 3700 miles for the year - Current annual total: 39.5 miles
- Run 1100 miles for the year - Current annual total:  84.5 miles
- Run 7 min pace or under (1:32 or under) at the Marian Half-marathon
- Finish TC 70.3 in 5:15 or under
- Swim TC 70.3 in 38 minutes
- Run TC 70.3 in 8 min pace or less
- Finish Memphis 70.3 with a progressive performance from what I was able to do at TC 70.3...hard to quantify the goals since I'm not at all familiar with the course
- Run Memphis 70.3 in 8 min pace or less
- I would like to do 70.3 in under 5 hours again, but I'm not sure that will happen this year fitness wise.  I'm also not sure I've got the right course for that.
- Finish IM Coz swim in under 1:15
- Ride IM Coz at 65% of my then current FTP
- Run IM Coz in 4:15 or less
- Finish IM Coz in 11 hours or under.
- Finish all of the races I've entered and be healthy!