These were my PROCESS GOALS for 2006:
Weekly baseline minimums for every week in each discipline:
* Nutrition: Keep detailed food log at least 5 days per week for 42/44 weeks
* Run (not walk!): 10 miles per week or more for 42/44 weeks
* Swim (freestyle): 1500 m or more for 42/44 weeks
* Bike/trainer: 20 miles (or 80 min trainer) or more for 42/44 weeks
While I didn't quite attain the consistency or volume that I had hoped for before Ironman Florida in November '06, I also continued my training in the 2 months after Ironman Florida more diligently than I had expected.
The important thing about these goals is that I found these objective, one-week-duration PROCESS GOALS extremely useful and a helpful tool in every week of 2006 to keep me moving in the right direction. They achieved exactly what the best goals do, they got me out there doing what I wanted to be doing, week after week after week throughout the entire year.
Short-term, objectively stated, quantitative process goals ROCK. I'm going to re-set them for 2007 and use something quite similar. They WORK.
Side note: I was setting up my Excel workout log for 2007, and I was pleased to note that I'm starting the year 26.9 pounds lighter than I started 2004. While it's not a miracle transformation, 9 pounds per year weight loss without following a restrictive diet is solid, sustainable progress. I was happy to spot that. There's a great benefit in keeping good records from year to year!