Goals

I have been spending some time thinking about it means to be in shape, to be the sort of athlete I want to be at this stage in my life. What should a 32-year old trial lawyer and father of three be able to do in order to call himself fit and strong, while also having a well-balanced life? This is what I've come up with so far.

• I need to be reasonably strong. This means I need to be able to be able to bench press 225 lbs., squat 315 lbs., and deadlift 405 lbs. (I'm well above the bench, not there on the squat, and probably approaching that on the deadlift - I might even be able to do it.)
• I need to be reasonably fast. Not in a sprint, but over the course of a mile. I'm trying to figure out a good goal for me to run a 1600m in - 6:30?
• I need to be able to go forever. For this, I think I need to run a half-marathon in a reasonable amount of time. Again, what does that mean - 9:00 pace?

I'm looking to accomplish all of these things in one 24-hour period next year, mostly likely around the Detroit Marathon (so that I could do the mile and lifting nearby). I'd run the mile around noon one day, lift that afternoon, and then run the half the following morning. I just need to figure out where I want the running measurables.