Clear Goals: March 2021

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Spring is a natural time to start becoming more active. Activity is really its own reward, but it doesn’t hurt to have some goals.

All good performance starts with clear goals.
— Ken Blanchard

I may not be planning a performance any time soon, but clear goals in my life are important. No clear goals leads to too much time trying to decide what to do — better known as analysis paralysis. Who wants to waste time dithering about what to do?

Getting in scheduled runs
I ran 3 x week, as planned. Even three times a week seems challenging right now! I may not work at a paid job (right now), but that doesn’t mean I don’t keep myself busy, cause I sure do!

Grade Earned: 

Recording my runs
Like March: started out strong, sort of petered out towards the end of the month. Again keeping myself busy with other things.

Grade Earned: B

Dynamic Warmup
I was quite good at my dynamic warmups as my runs began to become a more normal length. Still working on a few residual niggles that have been niggling at me a long time (making progress) so I know that this is important.

Grade Earned: A

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Foam Rolling
This has become an entrenched part of my morning routine (see more about morning routines here). I do it because it makes a difference. Sometimes I do it both before and after a run. And I work on my feet pretty much every day to keep them happy (see my routine here — I redid it, and I swear there was audio! Ugh. I may have to refilm the whole thing).

We’re going to be working on flexibility in the Facebook Group (join here) next month, and it’s going to be a combination of SMR (self myofascial release & Yin Yoga). So not only does it help with flexibility, it can help with some annoying aches & pains, too — win-win! 

Grade Earned: A++

The starter is now in the freezer, and the bread bakery is closed for now.

Nutrition
Not really quite sure what happened here. I was doing great up to my birthday — and I got back on track right after my birthday, too. But the weight has crept up a little. I have some ideas, and I’ve been implementing them. It may just be a seasonal adjustment. I hope!

Grade Earned: B

Cross Training
Yoga, running, a little hiking, walking, a little bit of indoor cycling. I’m doing pretty well, but slacked a bit on strength training. Although the first ST I did recently, I was so sure I was going to have some DOMs — and I didn’t. There’s been a lot more Yoga as I do short practices in the Facebook group — I guess it’s working for me too.

Grade Earned: A+

March 2021  gets  . . . 
. . . an A. Probably should’ve been an A-, there was definitely some room for improvement in a few areas. I did feel really run down for about a week there in the middle — which is why there was so little ST — but gave my body what it needed and bounced back pretty quickly.

February Goals:

  • Continue to lengthen out my long run. Y. I started the month with a long run of 4 miles, and slowly worked my way up to 6 miles. Taking it slow & easy to keep my body happy. I don’t plan to go much over 7 or 8 miles any time soon (and it depends on my body), as I am still not training for anything.
  • Do some longer ST. Y/N.  Y. I did once, LOL! Most of the little ST I did, if you’re not counting Yoga, was short. ST is so important, but listening to your body is more important.
  • Balance + Core Challenge. Y. I had fun coming up with a variety of routines in the Facebook group and on YouTube (here). I know my balance still needs work! Watching my parents age, I know just how important this is. May I also say that it’s important to use a cane/walker if that is necessary, no matter your age. Pride goeth before a fall, indeed! I hope I can stave that off for a long, long time. I just had a conversation with my mom about that. She’s good at using her cane, but is reluctant to use a walker, and I think she’s at the stage that she needs to. So just gentle nudges for her for now and pray there are no falls.
  • Continue to try to eat intuitively — unless the weight starts to creep up.. Y. It’s time for a little Spring cleaning. I’ve started, but it’s not always easy!

Which leads me to April Goals:

  • Continue to lengthen out my long run. I am not going to make any goal for how long I want my long runs to be. My body will tell me. I would definitely be happy to be at 7 miles by the end of April, but a happy body is more important to me.
  • Do some longer ST. I will continue to the short practices in the morning, as it’s really working for me right now. Time to do a longer one at least a one day a week — on the days I don’t run.
  • Flexibility Challenge. I am having fun coming up with some very different — and effective — practices.
  • 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.

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Linking up with Zenaida Arroyo and Kim @ Kookyrunner

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

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Reboot: February 2021

I was very clear on trying to listen to my body and slowly ease back into activity after three weeks of pretty much just Yoga and walking. I know I lost cardiovascular fitness in that time — thanks to my Garmin automatically recording my V02 MAX — but still never really felt much DOMs as I transitioned into working out more again. Thank you Yoga!

It’s very refreshing to go away and take a break, to clear your head, and just get into something else.
— Francois Nars

I know for some people an extended break from fitness would have them climbing the walls. Breaks can be a great way to get back to what you love. To become really clear on what’s important to you. You may realize that yes, you absolutely loved what your were doing and are willing to do whatever it takes to get back to it. You may have a new found appreciation for things that you took for granted. You may realize that some of the things you thought were so important maybe aren’t quite that important.

Of course you should ease back in gently, which you can read more about at this blog post here.

Running through cold, snowy February

Getting in scheduled runs
Still no scheduled runs. I runfess I kind of like the lack of pressure to train. That might change as the weather sloooooowly gets more conducive to running.

Grade Earned: 

Recording my runs
I’m doing fairly well with this, although sometimes it may take a few days, by which time of course I’ve forgotten most of what I felt on the run.

Grade Earned: A

Dynamic Warmup
In January I slacked on this because really — it was only a mile! Of course my shoulder injuries (thankfully short lived) showed it sometimes doesn’t take much to hurt yourself. The runs are getting a little longer, so I’ve buckled down and done it. It’s easier when running from home in the Winter, I find, rather than driving somewhere to run (somehow I feel as though I need to make up for the time lost driving and just get going which is silly).

Grade Earned: A

Lots of body work!

Foam Rolling
Still rolling pretty much every morning. As always, before runs, too.

Grade Earned: A+

I got my birthday cupcake; I also shared a *little* with Mr. Judy

My Sourdough: someone had to eat it!

Nutrition
Nutrition was pretty good, but of course a bit of birthday indulgence and with more activity, more hunger.

Grade Earned: A

Walking in a Winter wonderland

Cross Training
Yoga, running, strength training, walking, a little bit of indoor cycling. I think I’m good!

Grade Earned: A+

February 2021  gets  . . . 
. . . an A. I didn’t know how I would feel in February (other than tired, cold — that’s just a given!) and coming back from three weeks off running so I made my goals really conservative. I know that it’s better to ease back into things rather than dive right in — less likelihood of injury or a rebound illness.

January Goals:

  • Continue to run 3 x week. Y. It’s slow, it’s not very far, but it is running!
  • Listen to what my body is telling me. Y.  Y. For the most part. As I felt better, it’s too easy to get back into doing too much. So far so good.
  • Ease back into strength training. Y. I tied this to my morning Yoga. I foam roll, I do Yoga, and then I do a very short ST session. Getting it done first thing in the morning is a great way to make sure it actually gets done.
  • Continue to try to eat intuitively — unless the weight starts to creep up.. Y. I knew I planned to indulge on my birthday, so I tried to eat pretty clean before that. It was actually easier when I wasn’t feeling well and most of the time just not super hungry. Better to feel good, obviously.

Which leads me to March Goals:

  • Continue to lengthen out my long run. I might end February with 4 miles — hey, it is what it is — and quite frankly with the weather, that doesn’t really bother me anyway. I still don’t see much in the way of racing in my future, so it’s all about rebuilding my base.
  • Do some longer ST. I will continue to the short practices in the morning, as it’s really working for me right now. Time to do a longer one at least a one day a week — on the days I don’t run.
  • Balance + Core Challenge. I did a morning routine challenge in the Facebook group in February; I *think* March will be a balance + core challenge. Join us here.
  • 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.

btuesdaytopics

Linking up with Zenaida Arroyo and Kim @ Kookyrunner

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

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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
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

Support
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.

btuesdaytopics

Linking up with Zenaida Arroyo and Kim @ Kookyrunner

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

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5 Reasons Clear is . . .

 

. . . My Word for 2021

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Clear: 

                1. Remove an unwanted item
                2. Pure & Intense
                3. Away from
                4. Get over something safely

Synonyms: wholly, strip, remove, crystal clear, straightforward

I struggled with picking a word for 2021. I came this close to going with Aware, aka mindfulness. Sometimes I’m a very mindful person — and sometimes I’m really not. I get caught up in the “I’m so busy” trap, which never ends well. Somehow I knew it Aware wasn’t quite right.

One morning, as I was doing some Yoga, I was thinking about the Yamas & Niyamas (which I actually am writing a post about for the Website/blog I’ve been mightily resisting creating for my Yoga, and finally realized I really need to do). Clean actually popped into my mind suddenly, and then Clear just popped in. 

In some ways it still doesn’t feel like “the one”, and yet my gut says it is.

Fairytales and Fitness

Clear away what is not serving me
We all have things that aren’t serving us. Sometimes they’re just habits. Sometimes they’re inertia: much easier to keep a status quo than do something about it.. 

Clear away more clutter
I worked really hard on this in 2020, and made a lot of progress. I’ve been on a hiatus from it because the end of the year just always does a real job on my energy — and that’s in a good year.

There is more work to be done, though, and I want to clear out my Yoga room more. I already feel a sense of peace when I step in there, but there’s also still some clutter that needs to be cleared. That’s not the only space in my house where more clutter needs to go.

Be clear on my goals
Yes, I’ve started to use my Simple Elephant planner — even though we all know what happened to planning in 2020 (I can no longer find this planner on Amazon, but this one is similar — Amazon Affiliate link here).! The planner lives up to its name: it is, indeed, quite simple.

This makes it a lot smaller than my Clever Fox planner from 2020 (see my review here) — which I never did completely fill, so I’m using it for note taking right now, LOL.

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Clear my mind regularly
Ok, I already do this. When I first started to meditate, it was an on again off again thing, but it’s been a daily practice for several years now. It can make such a difference in your day to start it off with some meditation. You don’t have to sit for 20 minutes! Even just 5 minutes of calm can make all the difference in how you face  — and embrace — your day.

Cue Yoga classes clearly
Clear cueing is not my strong point. It’s something I’m continually working on. I also tend to trip over my words when I’m just doing vlogs, too — which I’m pretty sure is always going to happen. I intend to audit another teacher training that I’ve heard really helps with cueing.

Do you pick a word for each year?

What is your word for 2021?

Even if you don’t pick a word, what would you like to see more of in 2021?