Forget resolutions. Set goals.

I love these last few weeks of the year. Like a lot of distance runners, I'm somewhat Type A so I savor this time to look back at the year and set goals for the coming year. Forget resolutions that never see the light of day. I like to set measurable goals that I can mentally check off the list throughout the year.

Running and goal-setting are as much about psychology as they are about physiology. Our minds can be our greatest asset (mind over matter) or biggest liability (self-doubt). Goal-setting helps us channel our mental and physical energy for a common purpose. Clear, measurable goals empower us to track our performance and adjust our training, so it's important that they be motivating and achievable.

Here are few things to think about as you prepare for 2010:

• Set goals that are specific and measurable.
• Be reasonable (and realistic). Make your goals challenging, but achievable.
• Focus on performance v. outcomes. Performance is something you can control. Outcomes tend to be affected by other people or conditions.
• Share your list with another runner. "Saying it out loud" makes it real and we all need someone to keep us accountable from time to time.
• Create or revise a training plan based on your goals.

I'm still working on my goals for next year, but I'll post them here in the next few weeks.

Man down: What's the etiquette when a runner falls out?

For the last few years I've done an jingle jog in a tiny country town about an hour away. It usually attracts a small but competitive crowd.

The race was last weekend and I spent the first couple of miles running just ahead of a man who was probably old enough to be my dad. About two miles into the five-miler, I heard him howl and I looked over my shoulder in time to see him drop to ground. He had a charlie horse, so I helped him massage it and get back on his feet. When it was clear he could walk the rest of the course on his own, I jumped back into the race. Here's the rub: I finished the race and managed to place in my age group despite the delay. (Truthfully, that probably says more about the lack of competitors in my age group than it does about my performance.) But I couldn't help being disappointed that no one else seemed to notice or care when this guy went down.

With no prize money at stake, is meeting a time goal so important that you can't stop and help someone who is obviously in trouble? What's the proper race etiquette in this situation? What do you do when you see someone in trouble on the course?

What's your motivational mantra?

When I read Chris Freytag's post about creating a motivational mantra, I realized I've had the same mantra for more than a year. It's a powerful one for me and I use it nearly every time I work out.

I'm a runner. This is what I do.

My mantra was born out of a post-marathon slump last fall that was followed by several months of illness. Running was a struggle at best. My motivation was low and I was bored because I didn't have another big race on the calendar. I think I was afraid to schedule a race for fear I'd get sick again and wouldn't be able to compete (which would have been a *huge* disappointment).

Still, I knew I had to run for my sanity, my fitness and my eventual return to racing. I dragged myself out the door and when I felt like turning back early I thought, "I'm a runner. This is what I do." When I didn't feel like doing strength training or yoga, that mantra provided motivation.

My mantra is validation that I'm strong, capable and seasoned. I can accomplish anything I want as a runner. I've worked hard and put in the time and miles over the years. I'm mentally and physically tough. Hills, bad weather, sleep deprivation, and stress aren't bigger than me. I'm a runner and hard work is what I do (whether I feel like it or not).

What's your mantra? Do you use a mantra in daily workouts or just in races? How has a mantra helped your motivation and performance?