What is the worst thing/habit you do/have in your life, or in your running? Set a resolution to change or improve that thing.
google "100pushupchallenge" for pushups/upper body strength. They also have pullup varations. It's a fun goal to shoot for.
PRs - take your PR at whatever distance you want to improve. Take 7% off that time: working from a 3-hour marathon PR, you'd get 2:47. If you can see yourself running that, then set that as a goal. Otherwise, keep bumping it up by a minute until your reaction changes from "no way" to "maybe". Set that as your new goal. In this example, you'd say: 2:47? No way. 2:48? no way. ..... 2:53? Hmmmm, maybe. Ok, 2:53 in 6 months is your goal.