Goals for The Year of Two-Thousand and Fifteen

Run the 100 meter dash consistently in the 14s. Currently my best time, standing start, is 15.25s. This would mean that I would need to knock off at least a quarter second off my best time just to get in the fourteens. I still would need to improve more if I am to achieve a consistent 14 second range pace. I am considering 'consistent' to be having at least two runs in the 14s per outing for multiple weeks baring bad weather.

I will achieve this by two focusing on two things.

• Strength training, repetition, practice (regular scheduled workouts)
• Weight loss.

Working out will help by increasing strength and will goes hand in hand with weight loss. I have heard that the formula for speed is strength plus flexibility, speed improvement is obviously needed for time improvements.
This will be achieved by:

• Gym workouts after work, at least three times a week
• Track sessions on the weekends. The western hemisphere is now past the winter equinox, days are now getting longer. I should now have more time to run.

Weight loss will help. With less mass to carry around, my body can better propel itself forward. I am currently 6' at 200 lb when normally hydrated. I can afford to lose 15 pounds, which is 7.5% of my current body weight. You physics experts can workout how much energy saving that would be, I only teacher I ever hated was the teacher who taught physics at my high school. I blame that on my delayed interaction with physics, and the reason I fly.
This will be achieved by:

• Less binge eating. For too long I have stuffed myself with food. No more. Portion control for the rest of my days.
• Eat when I get hungry. At times at work I am too busy, and skip lunch until late in the afternoon. This causes me to eat things less desirable for healthy living, and can waste strength gains.
• Eat less fast food. Too much fat, and salt.
• As stated before, regular workouts.

With these new process changes, I will be able to achieve my goal.

There are other side benefit when achieving my goal:

• Better health: Heart health, organ health, etc.
• Better physical appearance. I would probably be sub 12% BF when weight loss is achieved. (better physical appearance in the modern western sense at least)
• Likely better performance in pick up games.
• Probably more self confidence. (Like I need any more)