2022 Exercise Goals - How I did

 

For 2022, here are my exercise goals and how I did:

1. Run 250 miles (with a reach goal of 500 miles) = 800.13 mi  ✅
2. Run 104 times (With a reach goal of 200 times) = 247  ✅
3. Complete 3 Beachbody programs = 1  ❌ (I did do a month of Bodi and did 2 weeks of Liift More. I also might have done all the 10 minute workouts that were pretty old but it wasn't considered a program.)
4. Exercise in some form 156 times (that's 3x/week) (Reach goal of 312) = 413  ✅
5. Win 20 step bets = 24  ✅

Oops I only did 4 of 5. I knew I wasn't keeping up with programs so then I added BOD workouts to my exercise file.  (I have a gap in the pull-ups since I did not know where to put the chin up bar. 

Here are the details: 

To go green for every month was at least the normal goal above but some months were higher. 

2021 Goals

I have kept up with my exercise goals google sheet. I also did add some other things that I kept track of! I even made a file for Beth and she kept track of all her goals too!  ✅

I hope to run at least 3 in person races. - I ran 5  ✅

August 1-7 in workouts

I compiled a video of my workouts for the first week of August. I ran 7 times and did 4 BODi workouts. I also went to an amusement park in there which is a huge workout with the massive hill. 

Running Stats

I keep track of a lot of running stats. NRC also has some good running stats. Mapmyrun does too but not through the app. Garmin has stats but it's weekly or 4 weeks or 52 weeks not on calendar months so I never like it as much. 

I keep not posting because auto backup doesn't work for google photos on my app. Manually clicking to backup a photo so I can add it, never works. I click it and it is trying to backup for 5 minutes then doesn't. I took all these screen shots on my computer which takes longer but then I was able to upload them at least. 

I bet nobody will care about this but me but I love to look back on snapshots in time and love my old data posts. 

I have had years worth of data for awhile but I recently added number of runs and average distance per run. I ran a lot to preschool in 2018 and thus had a lot of 1 mile runs lowering that average. Also when Ella was in kinder I would sometimes run .2 to get to her or even .6 if I ran away from our house then back to school so it had a lot of low distances averaging in. 

I also added the current date and then % through the year to see if I'm consistent with how much I've run so far what my projected yearly miles will be.  I am definitely not consistent since I can't seem to get as long of runs in here no matter how hard I try since I can't do mid week runs worth any sort of distance.  I have been increasing the average run per day the last few weeks. It kept going down since May. The highest projection for the year was 952 if I remember correctly so I am going down without my nice long runs. (I went back and looked and it was 977.) 779 would be my highest year yet.  I started this year with a goal to have my average pace be faster than 2015 and I am constantly improving and am now decently ahead. For awhile I wasn't. But I guess not having super long runs = I run at a faster pace more often.  

Just looking at this now I kind of want to go back and add projected number of runs for the year.... so now I'm stopping writing this to go add that :) The answer is 203 total runs for 2022...That's my highest. My run streak for the last 25 days upped that average. 

Then I have this very similar but also different chart. It has greens and the brighter the green the further I ran and also the faster my pace is. I started adding longest run to this just last week. I don't have all the years but did a few. In 2011 I ran a marathon so that will be my longest run there. None of the other ones are that long. On no I just noticed the current year isn't green for time or pace... fixing that.  I wasn't going to re-upload it but then I decided to so it's below.

I just went back to the spreadsheet and added the longest run column to the previous table too. 

I only left the screen shot in above since I talked about it. 

I like breaking apart the data by month to see improvement or changes. I got covid in June and moved in June. I started a 1 week run streak in July and kept it up for something like 25 days now! I think I will stop at a month of doing it. (I was going to stop July 31 but didn't.) But I might have to keep going until after Beth quits hers. I started my run streak 12 days after she started hers. 
Moving corresponding to a month change makes it easy to have CA miles and WA miles too.  Then I decided to do average distance per day since I knew I was running a lot more before. The 1.58 in WA has increased a lot with the run streak.  Treadmill miles have certainly helped my average pace in WA. 

I like looking at my day of the week stats too. A long run is almost always on the weekend and then the other weekend day was a rest day.  I haven't looked into why Wednesdays have the slowest pace. I would think long runs should be the slowest. But also randomly running with kids on bikes happens midweek.  I know I have a screen shot from a month or 2 ago of the day of the week runs. It'd be fun to see the difference before my run streak.  

Time to go look for one. 

And I found one for the day before I started my run streak! I am really liking how I thought ahead and have the date in the screen shots. Go me.  It's no surprise that every average run distance went down.

When I moved I added location with WA in the title. I also separated WA and CA here. I forget if I did this one before the other one or after. I actually think I did it first.   The Treadmill pace is helping my overall pace. But the trail pace is pretty good so it's not horrible. It is flatter. The neighborhood is so hilly and I run those runs sometimes with kids so it's even worse for average pace. Maybe I should do a few more neighborhood only runs just to decrease that average pace. 

I just recently added "No Goal" because sometimes I have a quick run and then I was leaving the column blank. I still have to go back and fix some old ones to know if I just forgot to fill out the info. I went back and most I Forgot to fill out. Now instead of 23.2 mi it is 7.41 unaccounted for. Now I finished. I'll put the new screen shot below and then just swapped out the original next one for the updated one so it no longer has 18.21 miles that wasn't filled out.   I mainly did a new screen shot because Yes shouldn't be 6:00:00 so it had the wrong number format so the new one is below!

I kind of like that I was too fast sometimes and not just too slow. Sometimes it was hard to say and I might have been too fast for a few intervals but if it was mostly on track I marked it as yes. 

I often cut runs short but if I cut short the cooldown or warmup I mostly say it is a yes since I got the meat of the workout done. Often my run streak runs have no plan so instead of leaving them blank I put no plan or if I ran with the kids. But sometimes my plan is to only run a mile so then I don't know what I should put!

My weekly stats. I put a thicker line to separate the CA and WA runs. 

I also keep track and make little tables for lots of the runs that are not "Easy Runs"  I use emojis. Two runners means I ran too fast. A thumbs down means I ran too slow. 

There are not many tempo runs prescribed per training plans so I believe these are all I've ever run. 

I just started the stride repeats table this week and went back to a few old ones just to check. 

Goal pace runs are fun to look at too. Warmup is often slower for me so I like seeing what I actually ran during the fast part of the workout. 

Speed repeat runs often have me analyzing data longer than it took to run the runs.   Note the "Pace" is taken from Garmin and not done by math on the distance completed. You can tell or all the paces would be the same for the same distance. 

Here's another speed repeat screen shot too since those are so fun. 

I went back into Garmin ( and later Strava) and added some segments. At first I just did the uphill but later added the first part of the uphill that is much steeper. 

I have run the segment 20 times. Now on my way home I don't try alternate routes because I like to compare. 

Here is to the bend. 

Here is it not zoomed in the entire way.  

Uphill is still tough but it is a lot easier than it was a month ago.  Sometimes if I had a speedy workout earlier I'm more dead on the uphill and then the easy runs might actually be much faster on the uphill. There are also times like yesterday where I had part of the fast part of the run on the uphill so then once that was done I walked 3x longer than my normal run break making the segment pace much slower even though the first part was way faster than normal. 

In addition to tracking runs, I also track other things I do based on my workout goals for the month. 

Mostly those goals contribute to goals I posted for exercise goals but then I do update them too. I can update the next months goals all the way until the 1st of the month and once the 2nd hits, I can't update or change them. Sure bummed me out when I got injured on Nov 3 so then I missed all my goals!  When I sprained my ankle on the 26th of the month, I was able to update my goals for the next month. I learned from 2021 that if I miss a month, I should try to make up those missed things or else I don't hit my yearly goals. 

I started the bottom section to show if I was on track for the month. Sometimes it's hard telling on the above even after I added percent of the way through the month so the top only highlights green when I hit 100% and the bottom highlights if I'm past the percent through the month. 

Here's the yearly data. I have goals in for the entire year but do update each month as the month comes up. I missed 2 in 2020 and 1 in 2021. 

In 2021, here were ones I missed as the month happened. I had 2 surgeries in June but then I guessed wrong as to how much better I'd be in July.

I missed a lot in 2020. Nov 3, is when I injured my elbow. I also believe I sprained my ankle at the end of May and then again the same ankle at the end of July. I had a hip injury at some point too. I was full of injuries. I would just get one thing better and do my last day of PT and then injure myself another way.  The elbow wasn't really an injury but cellulitis and bursitis and not even easy or common ones. It wasn't reaction to antibiotics and oh what fun it was. NOT! I went to the doctors so much and then having a rigid splint made my shoulder worse and I had to go to PT for that. 

I bet nobody read this entire thing but if you did, what do you think? 

Exercise Goals - January

I hit all my exercise goals in January. It was tough. The goals are probably a little high based on how much I have to keep doing. 

As you can see I added 3 new things to track for 2022. 

1SE 2020

I went back to 2020 and put a second video on all the dates that only had one. I also finished November and December. The video is kind of long. I think it might be more fun to watch only 1 month at a time so you don't lose interest by the end. But anyway here it is. It was very time consuming to do. 

1SE 2021

Apparently I used to do monthly posts with 1SE but here is all of 2021. The app was horrible for awhile for awhile and it'd take me 1-3 minutes just to get a video for 1 day.   For 2021 I went with vertical instead of horizontal. 

2021 Exercise Goals - How I did

For 2021, here are my exercise goals and how I did:

1. Run 100 miles (with a reach goal of 200 miles) = 540.16 mi  ✅
2. Run 52 times (With a reach goal of 100 times) = 194  ✅
3. Complete 2 Beachbody programs = 3  ✅
4. Exercise in some form 156 times (that's 3x/week) (Reach goal of 312) = 375  ✅
5. Win 20 step bets = 23  ✅

AKA I met them all!!

Here are the details: 

1. Run 100 miles (with a reach goal of 200 miles)
• January = 24.49 mi  (8.33-16.66/ mo goal)
• February = 21.51 {46}
• March = 22.58
• April =  29.6
• May = 33.26
• June = 17.53 {148.97}
• July = 10.44
• August = 65.41
• September = 85.98
• October = 102.25
• November = 88.34
• December = 38.77 {540.16}
2. Run 52 times (With a reach goal of 100 times)
• January = 19 runs (4.3 - 8.33 x a month goal) 
• February - 15 {34}
• March = 13
• April = 18
• May = 16
• June = 9 {90}
• July = 9 
• August = 19
• September = 20
• October = 20
• November = 21
• December = 15 {194} 
3. Complete 3 Beachbody programs
• Muscle Burns Fat (January)
• Muscle Burns Fat (February)
• Muscle Burns Fat Advanced
• (I did the running workouts for 30 Day Breakaway and half the weights.)
• I made it through 3/5 of the PREP before Surgery
• After July I did a lot of random workouts.
4. Exercise in some form 156 times (that's 3x/week) (Reach goal of 312)
• January = 50  (13 - 26 x month goal)  
• February = 45 {95}
• March = 48
• April = 39
• May = 34
• June = 16 {232}
• July =  12
• August = 27
• September = 27
• October = 24
• November = 29
• December = 24 {375}
5. Win 20 step bets
• January = 2  (1-2 x month goal)  
• February = 3 {5}
• March = 1
• April = 2
• May = 3
• June = 1 {12}
• July = 0
• August = 3
• September = 2
• October = 2
• November = 2
• December = 2 {23}

I also made monthly goals for 6 items all year and documented. the goals for some contributed to the goals above but other ones were unrelated. 

As of 12/29/21

I made almost every single month. Sometimes I'd get my push-ups 3 days early and other times I had to do so many the last 2 days just. to get enough. 

A few days ago I started to do a compiled file and made a pivot table by year. I guess missing a couple months really had me miss the  year 

as of 12/29. I worked out more after!

The goal for run miles I actually hit my yearly goal but when I broke it down by month I had rounded up knowing I wouldn't make it some months.  So maybe I should have a separately yearly goal in my spreadsheet. 

2022 Exercise Goals

For 2022, here are my exercise goals:

1. Run 250 miles (with a reach goal of 500 miles)
• That's 2.5x my goal of last year. 
2. Run 104 times (With a reach goal of 200 times)
• That's 2 run a week with a reach goal of slightly less than 4 runs a week. 
• This is double my 2021 goal!
3. Complete 3 Beachbody programs
• If I complete 645 that will count as 3 since that's 13 weeks and so many programs are 3 week programs. 
4. Exercise in some form 156 times (that's 3x/week) (Reach goal of 312)
• This is the same goal as last year and the year before and the year before that. I beat it most of the months in 2020 but had some times when I didn't. In 2021, I had a lot more double workout days at the beginning of the year so I ended up pretty high.
• I will count when I do PT exercises as a workout. I just hope I remember. 
5. Win 20 step bets
• I can do up to 3 at a time and they are mostly all for 6 weeks but there don't seem to be as many options as before. So sometimes I have 1 going and if I'm injured or sick I might go down to 0.

I kept these almost the same as last year! I increased my beachbody programs from 2 to 3. I also added completing step bets. I took out about running challenge groups. 

2021 Goals

I also plan to keep up with my exercise goals that I make monthly that have push-ups, sit-ups, planks, workouts, runs (miles and number of runs).  I might add 1 more thing to it for 2022, I just am not sure what yet.  I am not going to list the plank, push-up, sit-up amounts since I choose those monthly right before the month starts based on my injury status. 

I have guesses for 2022 but already know I'm going to increase the plank goal so others may change. I always evaluate at the end of the month for the next month. 

I hope to run at least 3 in person races.

Rock 'n' Roll 10k (10.3.21)

I ran my race I've been training for. I can't believe how much my time has improved since I started using a training plan. I also can't believe my improvement from what I started back running again in July after my surgery. But part of me is also bummed because I used to be so much faster pre-kids and even after 1 kid. I haven't gotten back my speed after having my second and definitely not after having my third. It was so fun to meet up with Beth before and after the race. I have missed in person races!

 (I used 3 devices but my Garmin stopped early. I didn't edit them)

Before the race

I had updated my Garmin Training Plan a few times since setting it up. It was hard to set it up since I was only running a half mile at a time.  It was so fun to see the confidence level improve.  I still only set it up to 64 minutes. It also had the race over a week after the actual race day.  I had a little goal myself to try to run it in 62 minutes but 2 minutes is a big improvement from 64 minutes. I was pretty close on pace except mile 4. 

At the start line I realized I never processed what my run/walk intervals should be. I did 1:15-0:15. I ran through about half of the walk intervals.  

There were 3 water stops. I skipped one. The third water stop was really annoying. Most of the tables did not have water in any of the cups so it was almost a full minute of walking just getting water from a table.  That contributed to my horrible 4th mile split. 

The start line

The start line had so many people so close together but the race itself was well spread out. They had a red light and green light and let runners start every 45 seconds.  There were 4 lanes that had 1 person start every 45 seconds.  This meant it was a very long time for everyone to start but it meant the actual race was a lot more spread out. I really enjoyed it being spread out. 

I never looked at the course in advance so I didn't even know where we'd turn in advance. It didn't matter.   I did know the 10k split off from the half marathon runners near the end of the 10k but I didn't know when. 

My garmin was spot on every single mile banner. I was in shock. But then at the end my watch knew I was running a 10k so then it actually stopped when I hit a little over 10k distance. I still had almost 30 seconds left to run! I'm not sure how my Garmin was spot on but then the last .2 of the course ended up being more like .3 on my watch. 

I hit 30:45 at the 5k mark. I was impressed and didn't think I'd have gotten there that fast.   The last water stop at 3.9 involved a lot of walking since the tables did not have cups filled with water so I had to keep checking more. I swear I walked for a minute straight just trying to get some water.  

I felt like I was just going and not super pushing. I didn't want to super push and not be able to push at the end but I guess I still could have. 

Official race results have me listed at 1:02:55. Also if I would have known top 10 in each age group were conveniently listed I would have tried harder. Granted I wouldn't have improved by 2 full minutes. 

I paid in advance for race photos. I didn't know that I paid and got such a good deal. But it took me a few extra days to get my link to download them. I was worried because the generic email went out where I could view my watermarked images. I wasted a good hour trying to figure out how to contact the company and also finding my confirmation and reading their FAQ page to figure it out.  I got my download link 3-4 days after Beth got her link with her pics. I got it 3 days after the generic link went out where you could put in a bib number and see their photos.

The race bibs were so huge. I don't know why they make the bibs so huge and annoying. 

Overall I'm happy with my time but of course I wanted faster.  I think I did a good job with my own water and I shouldn't have even bothered with the water stops. Next race, I will specifically plan what interval I want to do and why. I liked knowing I'd get race photos and when I saw a photographer I'd actually slow up or spread out more so I wasn't boxed in so then I got more photos. Lots of the photographers I saw were just for a running group and not for the entire race which was a bummer.

Because I paid for photos it said that I'd come up in the background photos and not just when I'm the spotlight. So I got a few like the one above where I was not the focus. I liked seeing those. 

At the finish line I saw a photographer up high but I didn't even notice the one on the ground to the left. Those photos were my favorite. You can see him in this photo.

When I was looking for race photos I saw the live of the finish. I clicked and then clicked again and that second click had me right on the screen which is crazy since the live was like 4 hours long.

I took video and photos of Beth finishing.

I could stalk Beth to see when she was coming in so I didn't miss her.

This shows my heart rate and also the intervals. I ran through a lot.

I sat down and stretched. 

My Garmin was set to a 10k so then it stopped before the finish line!