Disclaimer: This post contains affiliate links…


Goal Setting for 2022

It has been a few years since I’ve set goals as the calendar turns from December to January. For a few years I experienced a weird pattern of late December/early January injuries which caused me to dismiss any thoughts of setting New Year’s goals. If pressed, I would say that my goal for 2022 is to continue to train smart to avoid injury, but isn’t that everyones goal?

Assuming all is well after we return from our bike ride from Miami to Key West, I’m considering taking a week off from cardio workouts to allow my body some rest. Perhaps I’ll take the week off from strength training, too, but that’s incredibly hard for me to wrap my mind around. The reality of muscle loss through the natural aging process at my age is motivation enough to make strength training a top priority for me.


Overview of the Week

Before discussing each day’s workouts, here’s an overview of my workouts from this past week. Scroll down for daily details…



Cycling: 50 miles
• Average speed: 14.4 MPH
• Bike: Specialized Roubaix Comp
• Surface: paved trail and roads
• Elevation gain: 2,182
• Start time: 11:29 AM
• Location: W&OD Trail loop to Purcellville with some roads
• Weather: 55° and sunny, climbing to 58°
• What I wore: bike shorts, s/s jersey, arm warmers, light jacket, fingerless gloves over light gloves, and ear warmer headband

The weather was too nice for late December not to take it outside for a bike ride. Interestingly, and a bummer for me, my bike Garmin (affiliate link) mileage total was .7 mile less than Bill’s even though we rode together the whole time and I had to ride laps around our neighborhood in order to get to 50 miles. 



Strength training : 1 hour of total body



Running: 3.5 Miles
• Average pace: 9:03
• Start time: 11:23 AM
• Location: W&OD Trail
• Weather: 48° and partly sunny
• What I wore: shorts, s/s shirt, ear warmer headband, and visor

Foam rolling: 10 minutes

Stretching: 10 minutes

With no clients to train and no Christmas shopping, baking, or gift wrapping to do, I didn’t set my alarm and slept in. Once up, I dawdled around the house until finally driving to the W&OD Trail for my run. I wanted a change of scenery from my neighborhood streets and was so happy to be back on my beloved trail for a run, so happy in fact that I brought along my GoPro (affiliate link) for a picture!



Strength training : 1 hour of total body with cardio intervals

Walking: 5K
• Average pace: 15:44
• Start time: 11:11 AM
• Location: basement
• Weather: 70°
• What I wore: capris and jog bra

Always one to multitask, I hopped on my treadmill (affiliate link) for a bonus walk while chatting with my brother on the phone.



Cycling: 10 miles
• Average speed: 17.2 MPH
• Bike: Life Fitness Lifecycle Spin
• Surface: N/A
• Elevation gain: N/A
• Start time: 9:08 AM
• Location: basement
• Weather: 66°
• What I wore: bike shorts and jog bra

I wasn’t sure when I got on my spin bike (affiliate link) just how long I’d go, but decided to keep it on the shorter side so as not to wear out my legs prior to my New Year’s Day race.



Strength training : 1 hour of total body

Stretching: 15 minutes



Running: 5K
• Average pace: 8:12
• Start time: 9:40 AM
• Location: One Loudoun
• Weather: 54° and rainy
• What I wore: capris, tank, gloves, ear warmer headband, and visor

Foam rolling: 10 minutes

Stretching: 10 minutes

My friends and I met for the New Day New Year 5K, a race we had last run together in 2019. I woke up to rain and to be honest, regretted registering for the race. I knew I’d have fun and of course I had a fantastic time. I hope to publish my race recap on Tuesday – spoiler alert, I ran a good race and won my age group. Age group prizes were House 6 Brewery growlers which is kind of funny since I can’t stand beer.


Last Week’s Blog Posts

In case you skipped checking in on my blog this past  week, here’s what you missed…


  • • What running, hiking, cycling, etc. distance goals (if any) have you set for 2022?
  • • Do you enjoy taking planned rest weeks between training cycles?
  • • Did you run in a New Year’s themed race this weekend?


And that’s my rundown… Have a great week!




I’m linking up with Deborah at Confessions of a Mother Runner and Kim from Running on the Fly for their Weekly Run Down. Be sure to check out not only the hosts’ posts, but those of the other great bloggers joining in on the fun!


Disclaimer:  This post contains affiliate links which means if you click on the blue product link and then make a purchase, I will receive a small commission for referring you. You will pay no more or less for the product; however, Amazon will show their gratitude for my referral by paying me.