The Art of Resting & Relaxing: January 2021

Remember my word for 2021? If you don’t, it’s clear and you can read about it here. The last few years I used song lyrics each month that used my word — or maybe just the feeling I wanted to convey. In 2021 I’m just using quotes. I like to do something like this because then I can actually stay clear on my word!

It’s very important that we re-learn the art of resting and relaxing. Not only does it help prevent the onset of many illnesses that develop through chronic tension and worrying; it allows us to clear our minds, focus, and find creative solutions to problems.
–Thich Nhat Hanh

Obviously I’m a resting and relaxing champion, especially in January! All that rest did allow me to get clear on some goals and launch my Yoga Website here (in case you’re new to this blog).

Ok, I runfess this photo was actually from a December run

Getting in scheduled runs
Good thing there was no scheduled runs. There was pretty much no running in January at all. I will get back to running, but I know my body and I know that just wasn’t what I needed. With the pressure of training off, I felt no guilt at all about not running. I never expected to take this long a break though! I did start the year off running, and I ended January with just a smidgeon of running.

Grade Earned:  A (for listening to my body)/C- (actual running)

Recording my runs
I am actually back to using a planner. A smaller one, less things to fill out (although sometimes I wish there was more room), so yes, what little running I did got recorded.

Grade Earned: A

Dynamic Warmup
I think I may have slacked on this on the few runs I did, but I honestly don’t remember.

Grade Earned: B

Yes I have a ridiculous amount of tools for SMR. I use them all and some of them date back to my first half 10 years ago. Excited about a new one that vibrates that will come with the course I’m taking at the end of the month!

Foam Rolling
There is daily foam rolling going on! I took a course in myofascial release, and I have another one booked for the end of this month. It came in so handy when my shoulder was painful! Thankfully that didn’t last long, thanks to the self myofascial release (SMR). Can’t wait to share some of that with you! Basically I do some SMR and foam rolling pretty much every morning before I do my Yoga.

Grade Earned: A+

Nutrition was actually very good. I’m pretty good about trying to eat very healthy when I don’t feel well because I know that is helpful. It didn’t hurt that when I was sick initially (way back at the beginning of the month), I wasn’t terribly hungry.

Grade Earned: A

Normally this is where I remind myself to go to the chiropractor, the hair dresser, and get a massage. I think I’m just going to delete this section going forward! The only good thing about not doing those things is the $$ we’ve saved.

Cross Training
Well, there’s been a lot of Yoga and even when I still wasn’t feeling 100% I only missed a couple of days of walking Bandit. As I got better there were some days when we only walked him a short amount (due to cold), so sometimes I went on to walk longer solo.

Grade Earned: A+

January 2021  gets  . . . 
. . . an A. For effort. I did the things I knew my body needed. I didn’t meet my goals, but it’s just silly to push for no reason when you’re not feeling well.

January Goals:

  • Continue to run 3 x week + 1 cycle class. N. It wasn’t the right choice for me this month.
  • Focus on endurance. Y/N.  Y, when I actually ran, LOL!
  • Continue to strength train 2 x week N. This may actually have been behind when I tweaked my shoulder — twice in just a few days! — doing Yoga. I kept up with my AM Yoga, which does actually do quite a bit of bodyweight moves, but clearly I wasn’t quite in shoulder weight bearing shape.
  • Continue to try to eat intuitively — unless the weight starts to creep up.. Y. It’s easy to eat healthier when you’re just not hungry (don’t worry, the appetite is definitely back) — although some people go for the unhealthy kind of comfort food when they’re sick. I know that won’t help me feel better. Even with minimal activity, I maintained my weight.

Which leads me to February Goals:

  • Get back to running 3 x week. Not quite sure what that’ll look like right now. Maybe it’ll only be 2 x week in the beginning. Not sure. Just going to try and take it slow and ease back in.
  • Listen to what my body is telling me. I don’t feel like I was pushing too hard at all before I got sick, but something is always out of balance when you get ill. I’m going to ease back in — not just in distance and pace, but maybe even the amount of days I work out. Someday I’ll actually get clear on what balance looks like for me!
  • Ease back into strength training. I think that’s always my problem — I want to do it all: Running. Cycling. Swimming. Yoga. Strength Training. Pilates. Maybe this will be starting out with a couple of ten minute workouts a week — maybe even just one.
  • Continue to try to eat intuitively — unless the weight starts to creep up. Always a goal. Over the years I’ve gotten much better at it, but it’s always a work in progress.


Linking up with Zenaida Arroyo and Kim @ Kookyrunner

This week I am also joining up with the new Runners’ Roundup linkup.


Commencement: 1/25 -31 WRD

As in let the runs commence. A little, anyway. For much of January we had decent Winter running. Not too cold (mostly), not to snowy (mostly). Unfortunately I also wasn’t feeling up to running. Naturally now that I am, we’ve already had snow & bitter cold & a Nor’Easter maybe on the way — my return to running commenced with treadmill runs.


I’m joining Kim @ Kimrunsonthefly and Deborah @ Confessionsofamotherrunner, and #alltheyoga + return to running.

Workouts update

  • Monday: Yoga (30 min), Dogwalk, Yoga (60 min)
  • Tuesday: Yoga (30 min), Dogwalk, Yoga (90 min)
  • Wednesday: Yoga (30 min), Yoga (90 min)
  • Thursday: Yoga (30 min), Dogwalk
  • Friday: Yoga (30 min), 1.5 TM, Yoga (30 min)
  • Saturday: Yoga (90 min)
  • Sunday: Yoga (60 min), 1.75 with 4 x 20 sec strides TM, dragging Bandit? (well, we’ll see if he wants to walk, because it’s been a few days and likely to be a few more), Yoga (15 min)

Running Mileage: 3.25 (+3.25)

JY = Jasyoga
PB = Killer B
TM = Treadmill
YFR = Yoga for Runners*
WU = warmup
CD = cooldown
SB = Stationary Bike
YFPR = Yoga for Pain Relief
YTU = Yoga Tune Up Lower Body*

*Disclaimer: Amazon affiliate links; I will make a small amount of money if you buy through these links

Running Update

Just a wee bit chilly (and windy)

Friday Intention: take it easy!
I took to the treadmill — see the temps above! — and figured I’d do an easy 2 miles. Peloton really doesn’t have easy or recovery run as an option, so I just chose a progression run and kept my pace slow. It actually felt pretty good, but I started to feel tired (I didn’t take any walk breaks!) at 1.5 miles so I called it quits there. I didn’t even break a sweat! 

I suppose I could have chosen a run/walk workout, but I’m happy with my choice.

Sunday Intention: easy + a little further?
While it’s a little warmer, 11F is hardly warm. I did go a little further (not much!), I kept the pace slow, and I discovered Peloton does have a few recovery runs. That darn lack of a search feature! Anyway, I found some, I did one, and I just adjusted to my needs. I broke a tiny sweat, LOL! And there were no DOMs from my first run a couple of days before.

Favorites of the week
My sister has pulled the plug on the FL move. A long story. They still plan to move, but not in 2021 (although who really knows?). While I feel badly for her, I have to admit it takes a huge weight off my shoulders.

Somehow I missed season 3 of Outlander on Netflix, and season 4 was recently released. I’m set for what to watch for a while. I’m a huge fan of the series (as in the books).

Did you read the Outlander books, or get introduced to it on Netflix?

Obsessed with time travel themed books/movies? I always have been!

What is your favorite genre to read? Not sure I have a favorite. I’m open to most things!

GWY Yin Yoga Ahimsa (1)

ICYMI: This longer Yin Yoga practice is going to help you get into everywhere a runner needs to get into! We’ll also be focusing on loving kindness, or the Yama Ahimsa. You’ll find the video here.

Coming up on Tuesday: I’m recapping January. There wasn’t much running, but there was still a fair amount of movement. Friday I’ll be grabbing some hot chocolate & meeting up virtually with some other bloggers here — join us!.

I Killed My Carrots!: Runfessions January 2021

Well, there weren’t many running miles in January, and I suppose I should come up with some clever headings for my runfessions, but we’ll just call them that anyway. My brain is fried from all the work I’ve been doing the last few weeks! You might notice a common theme in most of these runfessions — food!

bank blur business buy
No money? Thankfully no problem! | Photo by Pixabay on

I runfess . . .
Speaking of a fried brain, right before Christmas I was so proud of myself for getting all my stuff together for my trip down to see my mom the next day. The next morning went very smoothly. Right up until the minute I was driving away on the highway, only to realize I’d left my credit cards, money, and license at home. Thankfully the trip was uneventful, but on one of the highways I drive there’re usually quite a few cops waiting to trap someone.

I runfess . . .
I decided I wanted to have a repeat of the fabulous chocolate peanut butter cupcake I got from a local store on Thanksgiving for New Year’s Eve. That was the one thing they left off our grocery delivery.

I runfess . . .
Then I decided that bagel and lox sounded like a really good idea for New Years’ Day. We got the lox no problem, but bagels were nowhere to be had (for delivery). We tried two different stores but nope. I kind of figured at that point that the universe was speaking to me and telling me I really didn’t need to be indulging in that kind of stuff.

We’ve been mostly having groceries delivered since the start of the Pandemic, but in the last couple of months it’s been harder to get what we want and also difficult to get speedy deliveries. I’m still so grateful that’s an option, I mostly try to roll with the punches.

I runfess . . .
I am still thinking about that cupcake, though. I might just have decided back in December that that should be my dessert for my birthday in a couple of weeks.

I waited patiently so long for you. Then I killed you. 😦

I runfess . . .
My poor carrots. Remember those carrots I was so proud of harvesting right before our snow way back in December? I wrapped them in some paper, left them on the counter . . . and you guessed it, I completely forgot about them. I found them a month later and I was so sad! I killed my carrots!

Any end of the year garden fails? 

How are you celebrating birthdays in the Pandemic?

What do you have to runfess from January? Come join us


I am also linking up with:


6 Favorites of 2020


2020 started with the death of my father, and ended (well, on Halloween) with death of Lola. There was a lot of loss for many dear friends in 2020, too. As hard as 2020 was, it definitely wasn’t all bad and I try to always look for the silver linings.

My rainbow hunt
Remember my challenge to you to look for the colors of the rainbow on the run? Since I spent a lot of time running in my own neighborhood, that was a nice distraction.

Exploring Olana Fall into Winter. Excited to see what it looks like in Spring!

My many visits to Olana
Olana is the halfway point on my trips to visit my mom, and for a long time I wasn’t allowed in her apartment, so the fact that the very clean bathrooms are open year round was a huge plus for me. I just find it a very soothing place to walk around.

The house is built atop a big hill, so it’s quite the workout to walk around there, too. I enjoyed watching the scenery change as the seasons changed — I’m looking forward to seeing what it looks like in the Spring!

Finding new places to walk & run

New walking/running routes
I found some new places to run. I fell in love with short hikes at one of my old places I run. Maybe I’ll find even more places to run in 2021!

No vacations? Time to explore locally!

“Family” hikes
Both Lola and Bandit love exploring new places, and I know how much I will miss Lola as we begin to explore routes old and new — she was mostly such a happy dog. She hated car rides, but she loved going places — just like a woman! The Pandemic might just have been the nudge Mr. Judy needed to get out and about a little more.

A peaceful transfer of office
I never would have thought that that was something we would ever have to worry about in this country, but I am so grateful that there is a new administration. They have a very difficult job ahead on so many fronts, but for the first time in a long time, I am hopeful for this country’s future.

I just have to mention, too: a female vice president of color! I wasn’t crazy about Biden as a candidate — a lot had to do with his age — but now I’m coming to see that his experience and Kamala’s fresher take on things might just be the right combination we need at this point in time.

My family is healthy, knock on wood
With my sister working at Old Navy, my brother making trips back and forth to take his son to college and sometimes still working in an office, my mom living through a few COVID outbreaks where she lives — I am so happy that my family has remained healthy. That wasn’t the case for so many, and some dear friends lost loved ones — human, furkids, to COVID and other things. My heart goes out to all that have lost loved ones.

My father, a year later, is still not buried due to COVID. I don’t know when that will happen, and my mom now thinks she no longer wants to make the trip – their plot is a long drive from here, but it’s where my brother (who died before I was born) and my Dad’s parents are buried, and other relatives, too. I have promised my mother that he will get buried.

Could you come up with six favorites for 2020? I didn’t think I would be able to at first!

What was good about 2020 that surprised you? 

What is your favorite memory of 2020? 


Linking up with Zenaida Arroyo and Kim @ Kookyrunner

This week I am also joining up with the new Runners’ Roundup linkup.


A week of creativity: 1/18 – 24 WRD

Even though I felt even better most of this week, there were a few days I didn’t. Very annoying. Even more annoying? I managed to tweak something in my dominant arm shoulder, not once, but twice! After a lot of SMR (self myofascial release), both times, the pain quickly went away — although it took some working on!


I’m joining Kim @ Kimrunsonthefly and Deborah @ Confessionsofamotherrunner, and still not running. Yoga + walking to keep the body moving.

Workouts update

  • Monday: Yoga (10 min), Dogwalk, Yoga (15 min)
  • Tuesday: Yoga (10 min), Dogwalk, Yoga (15 min)
  • Wednesday: Yoga (10 min), Dogwalk, Yoga (15 min)
  • Thursday: Yoga (10 min), Dogwalk, Yoga (15 min)
  • Friday: Yoga (10 min), Dogwalk
  • Saturday: Yoga (10 min)
  • Sunday: Yoga (10 min), Yoga (15 min)

Running Mileage: 0 (NC)

JY = Jasyoga
PB = Killer B
TM = Treadmill
YFR = Yoga for Runners*
WU = warmup
CD = cooldown
SB = Stationary Bike
YFPR = Yoga for Pain Relief
YTU = Yoga Tune Up Lower Body*

*Disclaimer: Amazon affiliate links; I will make a small amount of money if you buy through these links

Running Update

Still not running

Thanks for giving me a reason to be creative, Liz!

Favorites of the week
I had fun drawing Liz’s cats for my Happy Birthday sign for her. Thanks, Cari @ Travelingwithcari for the heads up and glad you had a good birthday, Liz!

I made chicken soup yesterday from the bones of a chicken we cooked. Nothing quite like home made chicken soup on a very cold day!

We split the certificate so not all the chocolate stuff was mine!

We also finally used a gift certificate our SIL had given us for hannukah. Above is our haul.

GWY Web Logo

ICYMI, I did a soft launch on my Yoga Website here. Yes, a second blog. Some freebies. Still a work in progress, in fact hoping today to set up a Yin Yoga FAQ page to link up to all the short videos I’ve been created on that. Not being as active gave me the time I needed to work on that, and it was a lot of work — even though I used to design Websites as a living! That was a long, long time ago though. They were much simpler back then.

Have  you ever tried to run two blogs simultaneously?

How would you fill your time if you weren’t able to run?

What would you love to do, career wise,  other than your current job?

GWY Meditation for Unity

ICYMI: Before the inauguration I felt called to do a Facebook Live, leading a meditation for unity. I’ll help you move your body a little first so you can relax. guide you through a healing meditation, and we’ll spend a little time in gratitude. You’ll find the video here.

Coming up on Tuesday: I’m sharing six favorites from 2020. Yes, 2020 was challenging in so many ways, but there were good things that came out of it, too. Always better to focus on the positive. Friday it’s time to get a few things off my chest at the runfessional here — join us!.

Welcome to Go with Yin Yoga

Today I am unveiling my new Website and Blog for Yoga here. It is very much a work in progress, so I appreciate your gentle, constructive criticism. At the moment it’s also a personal site, so there are some things I can’t change — and then there are some things I can change, but I need to figure out how!


I’m linking up with My First 5K and MoreRunning With Attitude, Runs with PugsZenaida and Run Laugh Eat Pie for Fit Five Friday

What you’ll find there
I offer several freebies you are free to download and I point you to some of the different sorts of videos I post to my YouTube channel. I’ll continue to post my new videos here — I try to put it all the way at the bottom of the post, because I know not everyone is interested — but I know some people are.

I have also started a new blog. My videos do often target things that are beneficial for runners — and at the end of February I’m taking a myofascial release class — I’m definitely excited to share more videos on that eventually!

In fact, just this week one day one shoulder was really bothering me; I could lift my arm above my shoulder without a fair amount of pain. I didn’t know why, since I haven’t been doing a whole lot, but I did a lot of myofascial release work on it and it was 90% better the next day and perfectly fine now.

Since this new Website is devoted to Yoga, I’ll also be diving into subjects like Yoga philosophy and pranayama — and how both can really help you in life. I will definitely also be posting about how Yoga can help — and hurt! — runners. I have lots of ideas; it’s always a matter of time!

An excerpt from the first blog post
I am writing a whole series on the Yamas and Niyamas, and how that might help you set some goals for this year, if you haven’t already. You don’t have to know what they are — I’ll explain them all.

What if you chose just one thing to concentrate on for all of 2021? How do you think your life would look like at the end of 2021 if you just chose one thing — and stuck to it? If you’re sighing a huge sigh of relief right now, keep reading — because I’m going to make it easy for you.

You can read the full post here.

I appreciate everyone that has subscribed to my channel, to everyone that has liked one of my videos — or left me a comment! I know that Yoga isn’t everybody’s thing, so I also appreciate you tolerating my passion for it.

If you have used my videos and enjoyed them, I’d love to get a testimonial from you I can feature on the Website. Email me here with whatever you feel called on to write and thank you so much for doing so!

Thanks for indulging me!

If Yoga isn’t your thing, but you know someone who might be interested, please pass along the Website — thank you!


Thoughts on Running through a Pandemic


Back in August, I wrote about the good things in a Pandemic (you can read that post here). It’s easy to find bad things, but what you focus on grows, so why not focus on the good stuff? The topic today is what did I learn about myself in the Pandemic, but I sort of covered that so I’ll share some thoughts about running through a Pandemic.

Running can be your friend
Some people are comfortable running with friends, some aren’t — and we all have different circumstances. Running can absolutely be like getting together with an old friend:

  • Running can push you
  • Running can cheer you up
  • Running rituals (warmups, foam rolling, post run drinks) can be comforting
  • Running can take you away — literally — from all the bad that surrounds you

Last but not least, running is always there for you. If you have to take a break, running will be waiting.

Virtual Races can serve a purpose/s
There are plenty of avid runners that never race. There are plenty of runners that are over virtual races. Again everyone is different; it’s a no judgement zone!

We all run for different reasons, but one of my reasons is to challenge myself. I don’t go all out training for a virtual race and I definitely don’t push as hard during. I do make sure I’m in shape for the distance and I like to push a little. It’s just good for the body and soul.

Virtual Races can also help support your favorite running groups and charities.

Running during a Pandemic can be freeing
For some of us. There are those that #runallthemiles (again, whatever floats your boat) and there are those that found it freeing to relax their running a bit. Both reactions can serve a purpose.

As much as I miss my racecations, I have also turned my thoughts to regular vacations. Maybe we’ll actually take one when we feel comfortable traveling again. I will definitely bring my running gear and I will definitely run — so fun to run in a new place! — but there is a certain amount of stress that comes with the racecation.

Right now I am embracing Winter, because you should never wish your life away, but I am definitely looking forward to warmer days and exploring new places and old favorites without fearing I’ll fall or donning a gazillion layers. I think it will still be a while before we travel. Maybe in the Fall? For our anniversary?


Final Thoughts
My running has definitely changed during these “interesting” times. Much less of it — which can be freeing — there’s definitely more to life than running for me. Completely solo (although walks with friends when I can). Less hard running.

I don’t know what the future holds, but I’m pretty sure it will hold more running

What would you add to my list about ways running can be your friend?

If you ran a virtual race in 2020 — why? 

How are you embracing the now? 

You’re invited: I’m going to a lead a Facebook Live meditation on unity tomorrow, at 11 am EST. You can join in here.


Linking up with Zenaida Arroyo and Kim @ Kookyrunner

This week I am also joining up with the new Runners’ Roundup linkup.


Down but not out: 1/11 – 17 WRD

No running; still tired, but walking every day. This should be a pretty short post!


I’m joining Kim @ Kimrunsonthefly and Deborah @ Confessionsofamotherrunner, and still not running. Yoga + walking to keep the body moving.

Workouts update

  • Monday: Yoga (10 min), Dogwalk, Yoga (15 min)
  • Tuesday: Yoga (10 min), Dogwalk, Yoga (15 min)
  • Wednesday: Yoga (10 min), Dogwalk, Yoga (15 min)
  • Thursday: Yoga (10 min), Dogwalk, Yoga (15 min)
  • Friday: Yoga (10 min), Dogwalk, Yoga (15 min)
  • Saturday: Yoga (10 min), Dogwalk, Yoga (15 min)
  • Sunday: Yoga (10 min), Dogwalk, Yoga (15 min)

Running Mileage: 0 (-3)

JY = Jasyoga
PB = Killer B
TM = Treadmill
YFR = Yoga for Runners*
WU = warmup
CD = cooldown
SB = Stationary Bike
YFPR = Yoga for Pain Relief
YTU = Yoga Tune Up Lower Body*

*Disclaimer: Amazon affiliate links; I will make a small amount of money if you buy through these links

Running Update

Zero, zip, nada

Look closely; you can just see my red pajama bottoms Bandit’s snuggling up against

Favorites of the week
There have been more snuggles with Bandit. One day he actually snuggled with me a long time, but since then he’s mostly back to “I’ll lay on you when I want something from you” mode.

When I get up Bandit’s quick to claim the warm spot

Despite the extremely gray week, it was somewhat warm (for Winter) and mostly not too windy. In other words, good running weather for Winter — except Saturday, when we had a wintry mix. Although I don’t think I had COVID, I did get tested on Friday. Not sure when I’ll visit my mom again, but I just felt I had to make sure before I did. Still waiting on results.

I have definitely not been a complete couch potato, but I did finish up Bridgerton on Netflix. Lovely costumes, attractive actors, beautiful sets. If you’re looking for something light, you might enjoy this.

I’m also in the middle of Tiny Pretty Things, also on Netflix, which is pretty much a complete 180 from Bridgerton. It’s about high school aged ballet dancers at a fancy ballet school in Chicago, and opens with a mystery about who pushed one of the dancers off the roof.

It’s pretty dark, and lots of sex, but the mystery is interesting and the dancing is great. If you enjoy ballet, you might like this.

Finally we watched One Night in Miami on Amazon Prime last night. It was interesting and I’d recommend it.

What do you do when you feel stiff & achy?

Seen the sun lately?

Watching anything good on Netflix or Amazon Prime?

gwy banish aches

ICYMI: Movement is lotion — even when you’re not feeling 100%. This short practice will help you banish stiffness: when you’re sick, when you wake up — it also works as a great warmup for a longer Yoga practice. You’ll find the video here.

Coming up on Tuesday: What has the Pandemic taught me about running? Friday I hope to reveal another project I’ve been working on while I haven’t been running — but we’ll see, it’s been slow going.

5 Reasons to Love Nuun


I am so happy to be back as a Legacy Nuun Ambassador! Legacy means that I’ve been representing Nuun for 4 years (or more). I have actually been using Nuun for running for much longer than that. When you find something that works for your running, you don’t often stray from that product: today I’m sharing five reasons I love using Nuun.

Fairytales and Fitness

Run cramp free
I had some terrible problems with cramping in my toes while running a few years back. I also often had problems with cramping in my hamstrings after a run. I had started out using Nuun, but had gotten away from it. When I went back to using Nuun, the cramping mostly disappeared.

Clean ingredients
I am that health nut that pretty much always reads the labels. I try to get my family to read labels, too! Ingredients are important to me, and I like what Nuun puts in its electrolytes (you can buy Nuun Sport here):

Nuun drink tablets are made with plant-based ingredients. They are gluten free, dairy free & soy free.

They are also sweetened with stevia, so no sugar highs and crashes. Some versions of Nuun Sport also include caffeine from green tea — I love to use that before a race!

Making sure I stay hydrated before a humid Savannah race

Plop. plop, fizz, fizz — I probably just really dated myself there. Just drop a tablet into water (or your beverage of choice) and wait a few minutes for it to completely dissolve. Recyclable plastic tubes make Nuun easy to travel with — and I have traveled all over the country with Nuun!


It’s not just for sports
Those Nuun tubes? My husband is always commenting on how often they appear empty on the table. I give them to him, he usually finds some uses for them, although they are recyclable (except for the tops).

You would think after 4+ years he’d have gotten used to the fact that I use Nuun most days. On the days I’m not running — especially in 2020 and this year — I’m drinking Nuun Immunity (buy Nuun Immunity here). Nuun Immunity includes things like zinc, vitamin c, elderberry — and a lot of other ingredients to help you stay healthy.

Nuun Immunity has been a staple for me for years. I take it before, during, and after a racecation — when I was able to to race and travel — I look forward to getting back to that!

It’s about more than just electrolytes
Nuun is about more than just hydration. It’s about getting out there and muuving, as the CEO likes to say. They offer free plans for strength and Yoga — running is coming. You can sign up here.

What are your favorite running products?

Have you ever tried Nuun? If yes, what’s your favorite flavor?

My favorite tends to change but right now it’s Strawberry Lemonade!


I’m also linking up with My First 5K and MoreRunning With Attitude, Runs with PugsZenaida and Run Laugh Eat Pie for Fit Five Friday

Outcome vs Process Goals

Have you heard about SMART (specific, measurable, achievable, relevant, time bound) goals? That’s usually all you hear about this time of year! Of course it’s important for your goals to be SMART, or smart, for that matter!

boutcome vs process

What about outcome vs process goals?

Outcome Goals
Outcome goals are the end result you’re looking for. They’re proverbial marathon, not the sprint! Examples of Outcome goals:

  1. Run a PR at __________ distance
  2. Run a faster 5k
  3. Run without walking breaks

Outcome goals motivate us in a big way. The problem with outcome goals? They are usually things we don’t have total control over. We’ve all trained hard for a particular race or distance only to come up short on race day. That’s why runners say that you never know what race day will hand you. That’s why we try to train for the things we think race day will hand us, but we’ve all had races where unexpected things went wrong that no amount of training could have prepared us for.

Process Goals
This is exactly where process goals come in. These are goals that we can control.

Let’s take the outcome goal of running a particular race without taking walking breaks. The process goals are relatively simple:

  • Start with organized run/walk intervals
  • Gradually begin to increase your run interval and shorten your walk interval
  • Practice running shorter distances with no walk breaks at all when you think you’re ready
  • Gradually begin to increase your runs with no walking until you know you can run the distance without walking
  • Give yourself peace of mind by going further than the race distance (depending on how long it is, there is the law of diminishing returns, so if you’re training for a marathon, running beyond that distance opens you up to injury or illness — although there are those that swear by always running longer than the race distance)

There could be a lot of other process goals in that list: hire a coach; find a training plan that suits your desired outcome; make sure you have a solid base before training for your race; do running drills; strength train; make sure you work in rest days; make sure you leave yourself extra training time in case of injury or illness.

By now you’re probably thinking of some outcome goals for 2021, and what process goals will move you towards that outcome.

I admit I’ve struggled with enjoying the journey sometimes. I love to tick things off a list though! I look forward to exploring outcome goals vs process goals more. — Chocolaterunsjudy

Final Thoughts
We hear all the time that it’s the journey, not the destination. Of course outcomes are fantastic when we achieve them, but they can be oh-so-elusive, too.

There is a lot of satisfaction — and ease of mind! — in ticking off all your process goals. You will know that you did your very best. You will feel proud of every step you took towards your goal. You will feel a sense of accomplishment, whether or not you manage to meet your outcome goal.

ICYMI: I’ve covered Who & What in the Yin Yoga FAQ; now it’s time to explain when you should practice, which you’ll here.  If you have a question, drop it in the comments and I’ll cover it — eventually!

What outcome goals are you working on?

Have you thought about the process goals you need to complete to achieve your outcome goal? 

Or would you rather not think and just run? 


Linking up with Zenaida Arroyo and Kim @ Kookyrunner

This week I am also joining up with the new Runners’ Roundup linkup.