My RunTalkRadio co-host, Caleb, has recently put out the challenge to runners everywhere to make a list that is tailored to our individual needs. Forget the generalized lists that are published for the masses, instead, he says, make one for yourself and use it to help you train for the 2010 season. Since Caleb is no only my co-host but also my coach, I feel like he put this out there as an easy homework assignment. So here goes:

Original post on RunTalkRadio

List your major body components and how you will keep them tuned.

• Quads (remember the 5 minute wallsit?). I’ll keep them tuned by running hills, and doing strength work. Beyond this, I want to keep them agile, so I plan to vary my speed work in order to keep these muscles guessing.
• Core I want to incorporate some non traditional core workouts this year. More planks, more swimming.
• Feet In 2009 I struggled with my feet. I’m not talking blisters either, although those were a problem, and I’m anticipating them to stick around for 2010. Ending 2008, I had tendinitis which didn’t go away for a few months into 2009. The year kicked off to a slow start, but I’ve learned and am determined to have strong feet throughout 2010.

List your biggest sources of motivation and how you will keep them in mind throughout the year.

• Caleb, my coach! I usually do all of my training plans myself, and lean on an intense internal motivation to keep me on track. This year, I’m adding some spice to my training, and Caleb is helping me reach some pretty challenging goals.
• Dailymile Dailymile kept me going through 2009, and I have high expectations for it in 2010!
• Friends and family I started running because I wanted to remember some very important people in my life, my good friend, Monica, and my amazing Grandma. They both passed away my freshman year of college and I’ll run to remember them for the rest of my life.

List the people you know that should be running or exercising more, then think about how to encourage them.

• I’m not going to name names here, and most of these people know exactly who they are. My job isn’t to push, but to motivate and encourage. Running isn’t about doing something you hate and I would never want any of my friends or family to experience it in a negative light. In 2009, I motivated people to run through my running, I hope I can do the same in 2010

List at least one thing that is outside of your comfort zone of last year to attempt this year.

• PR at the Portland Marathon A PR would be great, but I’m looking for something more, an experience that challenges me, a training plan that I love to hate, and a PR that I will never forget. I’m superstitious, so I’ll need some serious pushing to admit to what time I would like to finish the Portland Marathon in (Caleb knows). I want to go fast and I want these next 10 months to show me new parts of running and training that I wasn’t able to experience in 2009

List at least one thing that you can make better by running.

• This year I joined up with The Steps Foundation to help improve the world around us by harnessing the passion that lives inside all runners and unleashing it on several initiatives that I believe in: clean water, safe environments for kids, and mentoring the youth around us. Whether it’s just staying healthy in order to be there for The Steps Foundation, or raising funds through running, I’ll be there!