Surprised this wasn't up already

My main goal is to run sub 3:30 at Philadelphia this fall. I have 2 early spring marathons that I'm mainly focusing on keeping my weekly mileage upper 40s to peak 60s. Not a ton of speed work yet. After my second spring I have 8 weeks to recover and start to work in speed again.

Second goal is keep my run streak going (6.5yrs and strong now).

Third goal is add 3 days at least of strength training consistently through the year. I always have spurts where I get it in but fall off. I'm working with a coach to get that dialed in more this year.

My primary personal goal this year is consistent, injury free running. I am currently rebuilding my base to mid 50s mpw. Over the winter and spring I'm will go through a long, gradual speed buildup phase. Once summer hits I will switch back to increasing mileage to 65-70 mpw. Then cruise into fall races. This will pave the way towards a BQ/marathon PR this fall. If I can get into New York via lottery I plan to do NY and Houston. Otherwise I will run Chicago and BCS.

Family wise I hope to develop exercise as a habit for the kids. So far the three family workout sessions we've had went well, so I will continue to refine it and keep it going throughout the year. We are planning to run the Blue Bell mile/5k together.

Still chipping away working toward my weight target. Starting out about 30lbs lighter than last year.

Ironman TX is my A target goal
After that who knows

I plan to run my 2nd half marathon, and hope to improve my time since I'll actually (hopefully) be adequately trained this time around. (My December race was a last minute upgrade, and I had not run longer than 8 miles in 10 months. I have plenty of room to shave several minutes off.) My goal is to stay injury-free!

I've started doing workouts 2-3 days a week, and I'm running 4 days (up from 3 previously). We want to get the kids - at least the ones 10+ - to do C25K, though my 12yo has already run 3 5ks. My 15yo hates running but I'm going to turn her into a runner.

1. 1,200mi run total for 2025. If I stay healthy, I should eclipse this easily (I'm really hoping for 1,500mi)
2. Run at least 1mi/day for all of 2025. I like the idea of having a small daily goal to help me achieve a much larger goal
3. Brazos Bend 100K in Dec. A race of this length is terrifying to me, as 50K is my furthest to date, but that's more reason to do it and being it's so flat and a 25k loop x 4 I feel like it should be relatively manageable.

Good timing for this post.

I had a few health scares last year and decided this year I'm going to take my health seriously.

Gym/physical activity at minimum 5 days per week. Gym is preferred, but if circumstances prevent me from going, a long walk or pushups, etc are acceptable.

As far as diet goes, the plan is to limit carbs and stay in a caloric deficit. One "cheat meal" per week is allowed, but if one of those days of physical activity is missed, I lose that privilege. Going out with friends for drinks counts as a cheat meal and the same rules apply.

My overall goal is to look in the mirror at the end of each month and be proud of my progress. And at the year of 2025, I've made an obvious, complete transformation of how I look and how I feel.

Ideally, I would love to lose about 30-40 pounds.. but the most important thing for me is how I look and feel and that I see improvements in my blood pressure, glucose levels and mental health. I'll be weighing in weekly, but I believe if I focus on how I look and feel, the weight will start to come off with it.

Any tips are appreciated!

keep it up

I was going to start this thread but I am still working on setting my 2025 goals. In 2024 I missed 2 goals - hitting 1 rep max of 225 bench press and getting down to 10% body fat.

Missing the body fat % was a conscious choice because I started to mess with macros to slow down muscle loss and try to gain muscle. I am still trying to find balance here so my first goal is continue working on body composition. Overall I'd like to be 10% body fat and somewhere between 190-200 lbs. I've gotten as low as 14% body fat and have a DEXA scan set up for Monday so I have a solid starting point. I think my body fat % will be higher than 14% based on my diet the last 2 weeks but we'll see. Once I get the DEXA results, I'll reset my macros and evaluate my cardio. I think I'm going to lower my calories and accept the muscle loss through March and re-up my caloric intake in April.

My next goal will be to able to complete 10 bench press reps of 225, 10 unassisted dips, 10 unassisted wide grip pull ups and 10 unassisted close grip pull ups.

After these 2 goals the next items I want to work on are mobility and flexibility. I am not sure how I am going to track these so if anyone has any ideas, I'd love to hear them.

I find setting new goals for myself at the gym really helps me stay motivated. I leaned into weightlifting last year, and want to keep the momentum going.

I hit a 445# hip thrust last year. I've focused so much on that particular movement (because I like it and I'm good at it), but that's probably been to the detriment of other exercises.

Pull-ups (wide grip) - 12 reps. I hit 10 reps a couple of months ago, but only did it one time. This is something that I quickly regress on if I don't keep pushing myself.

100# bench press - current max is 85.

200# RDL - current max is 175.

Rack squat - goal is open, but my current max is only 115#. This is probably my biggest challenge because I struggle with my confidence on this particular lift. I just feel so unstable.

Weight - I'd like to lose 10 lbs of fat. I've gained weight the last couple of years, and I know most of it is muscle, but I don't like the look of the additional fat that has come with it.

I haven't quite found the sweet spot with my macros for losing weight while maintaining muscle (the two times I've done a shred, I've lost significant muscle with it). But, I'm going to start at 1600 cals, 140 g of protein (split the rest between fat and carbs) and see where that gets me between now and March (when we leave for a big hiking trip in New Zealand).

Aiming for a 500 pound squat and deadlift and a 315 bench max, while trying to maintain my weight at 220ish.

My main goal is to lose 40#.

Current weight is 240#
44 yr old Male.

The last two years I have traveled for work over 260 nights a year. My diet was crap. I have since moved into a role where the travel is minimal so I am really focused on proper nutrition and eating much cleaner.

2.5 years ago I had a substantial accident where I shattered my wrist and my foot. After 5 different surgeries, I have limited range of motion and weight limitations. I have used this and my travel as an excuse to let myself go. I am working to find exercise routines that are helping build back strength without subjecting me to extreme pain or cause further injury.

My motivation is my kids. I want to be fully active with them and enjoy the time God has gifted me with them before they are grown. Now that I am home and not on the road, I need to make every second with them count. That, and I hate the way the guy in the mirror looks...