As we enter 2021 tomorrow, not much will change other than a date on the calendar. But the start of a new year can always be an opportunity to reflect and grow. 2020 has taught us to build empathy, resilience, and gratitude while living through a pandemic, confront long-standing issues such as racial inequity and climate change, and adapt and maintain mental, physical, and emotional well-being.
Every year, I share how I did against my goals and what’s in store for the new year. It will come as no surprise that I didn’t achieve many of the goals I set for 2020. In March, when I wrote about how to stay motivated and maintain a fitness routine, I mentioned the importance of adjusting your goals and being kind to yourself and others. This is especially relevant as we continue to face uncertainty and change in 2021.
Here’s how I did against my 2020 goals:
RUN: 6 marathons: 4 new states, Boston #8, and NYC #9 as an Achilles guide; Marathon PR
While I didn’t complete any marathon races, I did run the virtual Boston Marathon with unlucky bib number 2020.
I ran 2,710 miles, about 52 miles per week or 7.5 per day, the most I have run since using Strava to track my fitness 7 years ago. Perhaps the lack of multiple races a year, along with better recovery, more strength training, and a greater desire for movement and fresh air helped me run more.
RECOVERY: Stretch and/or foam roll after every run
I can’t say with certainty I did this after every run, but I came pretty close! In January, I cleared out a small space in our apartment with a yoga mat and foam roller that would stare at me every time I returned from a run.
FITNESS: 2x swimming and strength training per week
With indoor pools closed for most of the year, I swam only 35 times, about ⅓ of what I did in 2019. On the other hand, staying home and coaching virtual workouts resulted in strength training 3x a week on average, compared to just 1x last year.
COACHING: 70+% PRs for athletes I coach; 2 new running programs on Aaptiv
Almost all of the athletes I coached in 2020 had goal races that were either cancelled or turned virtual -- exceptions being the Napa Valley marathon on March 1 and Cayuga Trails 50 miler on July 18. For those that did race (in-person or virtual), all earned a shiny PR.
On Aaptiv, I collaborated on a motivation program with fellow coaches and created my own program called “7 Days to Better Running Ways” focused on running streaks.
LEARNING: 6 podcasts or 1 book per month
I achieved this through a combination of almost daily podcast listening (average 40 minutes a day) and reading several books (closer to one every other month). Running-specific recommendations include The Morning Shakeout and 2 Black Runners for podcasts and Let Your Mind Run and 26 Marathons for books.
SLEEP: No device usage in the bedroom; no alcohol or caffeine within 2+ hours of bedtime; average 7+ hours of sleep per day
There might have been a few instances of going to sleep within 2 hours of alcohol or caffeine, but for the most part I improved both the quality and quantity of my sleep, averaging exactly 8 hours per day -- a big increase from just under 7 hours in 2019.
MENTAL HEALTH: Meditate 5x per week
I tried and kept up a meditation practice using Headspace for all of January, but it went downhill from there. I quickly realized that I prefer other ways, like running or yoga, to achieve a sense of clarity and calmness in my daily routine.
SERVICE: 100 hours of volunteering or 1x per week through Achilles and other organizations
I enjoyed exploring new ways to give back and have an impact, whether it was organizing the Achilles Virtual Cup for almost 2,000 athletes around the world, coaching numerous free virtual workouts, leading design challenges for NYC’s Summer Youth Employment Program, hosting a few webinars for public educators on using Google Meet, and continuing being a virtual mentor through a couple of programs like iMentor.
What’s in store for 2021?
I don’t expect most races to return until the second half of 2020, and even then, they might look different with additional health and safety restrictions. I’m hopeful I can travel and race a few marathons, with goals of running in new states and even setting a PR. I will experiment with a three-month running streak, something I surprisingly have never done! I intend to continue my goals for recovery, swimming and strength training, learning, sleep, and service, as they have helped me become a better runner and coach and improved many aspects of my well-being. Aside from those, I plan to take my own advice, adjusting my expectations and focusing on fewer goals for 2021.
Be sure to have self-compassion as you look to make any resolutions towards positive change. And you can always set goals later in the year or overachieve by not making any at all! Feel free to respond and share your goals with me so we can keep each other accountable. As always, I’m here to help you achieve them. Happy New Year!
*New Year Special*
Running is a Gift: Check out this short video and profiles of a few runners including a nurse and educator about what running meant to them in 2020.
21 Running Resolutions for 2021: If you're looking to set running goals in 2021, read through this list of 21 ideas to shift your mindset and improve your fitness in new ways.
Stop Counting Your Running Mileage: While we continue to track and often set goals for running mileage, other factors such as stress, training load, and injury risk are arguably more important metrics to consider.