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…
Sunday
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.
Monday
Strength training : 1 hour of total body
Tuesday
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!
Wednesday
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.
Thursday
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.
Friday
Strength training : 1 hour of total body
Stretching: 15 minutes
Saturday
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…
- • Sunday – Weekly RunDown: December 19 – 25 / Reaching 4,000 Cycling Miles
- • Tuesday – And I Call Myself a Runner
Questions:
- • 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.
I do not set big yearly goals any more but I love to set weekly goals for myself or training cycle goals. Like you, I am reluctant to take off from strength for any real amount of time. When I was in Aruba, I significantly cut back on my run mileage and strength intensity for a mini cutback. That always leaves me very hungry to start the year off strong. Cant wait to hear more about your epic bike adventure!
Sounds like a good mini cutback week. Sometimes when we travel and are walking a lot, I’ll cut back drastically on my running, too.
Happy New Year Debbie! I agree with you on strength training being a priority. If I don’t do that, I can’t do anything! Congrats on the AG win! I would be thrilled to win a growler of beer!
Thanks, Wendy! The growler was actually empty, though. Only the overall male and female received growlers filled with beer.
I do enjoy planned weeks of rest. Not so much when I’m forced to when I’m not feeling good — like now — but I know that if I don’t relax, I’ll just be feeling bad for a longer amount of time.
Not only do I not like beer, my husband can’t drink it because it can cause a gout flare for him! Still congrats on winning your AG & Happy New Year!
Good point on planned versus forced rest weeks.
My husband likes beer, but doesn’t drink it very often. The growler was actually empty and only the overall male and female got theirs filled with beer for free. I set my empty growler on the back of our bar for now – it looks cute there.
Yes. Our goal as we age is stay injury free
Can’t wait to see pix from your fla. bike ride.
I ran a race yesterday. Very fun. Too bad about the rain but congrats about your award.
I only take time off when I am hurt. But I don’t run tons of weekly miles. That hurts.
I have goals but none too lofty.
Thanks, Darlene! The rain was a bummer, but we didn’t let it spoil our fun. Can’t wait to read all about your race!
*helps not hurts. Darn autocorrect
Congrats on the AG win, even if you don’t really want the prize. I like beer, but we don’t drink enough to get through a growler. 😉
Last year I set a mileage goal and my Achilles set me straight, so I’m not going down that path again.
Let’s make a goal to meet up for a ride though!
I guess I should have been clearer, the growler was actually empty and only the overall male and female got theirs filled with beer for free. I set my empty growler on the back of our bar for now – it looks cute there.
Yes, let’s plan a ride together this spring!
Congrats on the AG win! This was the first time, in along time, I ran solo on NYD…and in the dark, none the less. Oh well, given my current (mostly sunny) circumstances, no regrets. UGH, I’d take a pass on the growler, too, LOL.
Hopefully, you’ll find a running friend or two during your stay! If you weren’t so far from Naples I could set you up with my friend Miles who winters there and has formed quite the running group. They’re older and might be quite a bit slower than you, though. Well, except for Jeannie Rice who keeps setting world records at 73 years old.
It’s hard to set goals when you don’t know what the year will bring! i’m taking it month by month.
Glad you had a fun race, and congrats on the AG win! i’m sure you could find many people who would be happy to take that prize off your hands.
Thanks, Jenny! Only the overall male and female got growlers filled with beer for free. I didn’t have mine filled and set it on the back of our bar for now. 😀
Congrats on the AG win! As you I also don’t like beer because I am teetotal.
I agree, the strength training is very important even if I can do it in a very limited way.
My main goal is to train smart to avoid injury too but I confess I am not that smart! The second goal is to improve the mileage. At the moment I don’t care of the speed-works because here all the races are cancelled or postponed.
All the best.
Thanks, Stefano!
You and I are very close the same age and doing our best to avoid injuries is always a priority. Here’s hoping races start happening again soon where you live!
Congrats on the age group award! I see that it was empty, which is a little odd unless the idea is that you’d fill it at the brewery? I love checking out local breweries when traveling, will have to read up on House 6 🙂 It’s hard to go out into a run or race when its pouring, but good for you for doing it regardless and having a great time! Happy New Year!
Staying injury free is always my goal too 🙂
Thank you, Jessie! It was a really small race with only 236 in-person runners total between the two distances so I don’t think they could afford to fill all of the first and second place age group growlers. It’s cute and looks good on the back of our bar so I’m happy! 😀
Congratulations on your AG win! I don’t really care for beer either but a growler is a fun prize.
Happy New Year!
Thanks, Jenn!
Congrats on your AG! Staying injury-free is always a good goal!
Happy New Year!
Thanks, Michelle! Happy New Year to you, too!