2023 Personal Review and 2024 Goals

Guess I do actually need to get some specific goals myself this year as was just winging it in 2023.

This year is all about finally losing weight and getting to a target where I'm happy to be at. Suppose trouble with that is that can't push myself too much while on calorie deficit.

Running wise I do want to compete in some kind of a trail 10k run and been learning to swim last few months and will continue to do so until the summer so can enjoy some proper swimming in UK while out hiking.

I do go to the gym once a week for the usual powerlifting compound movements but really not interested in any 1RM PRs at this point, just good form and not hurting myself.

One area I am also interested in that I neglected for years is flexibility and mobility so going to start researching and looking into developing some kind of routine there this year.
 
2023 Review

Getting old (47) so enjoying staying fit with Crossfit/some Oly lifting and golf.... Put on some weight towards the end of the year so need to trim that back off. Around a stone to loose.
Did start out wanting to bench BW/squat 1.5bw and deadlift 2x BW - However, niggling knee pain for a few months put that to bed early in the year and never really got the notion to start again.....

2024 goals.

Crossfit - 3/4 times a week, nail down Double Unders, improve crossfit gymnastics and hit some 1RM in Power cleans....
Golf - Lowest I've ever been at 6.9 handicap to end last year - set myself a goal of 5.x handicap next year, 50 birdies in the year, 3 rounds with no double bogies and a gross round of 73/74.
Walk - Simple but get out for walks more with dog/without dog..... I really enjoy just sticking on a podcast and going for a walk. Try and get some more mileage in walking. It's good thinking time for me as well.
Sleep - Minimum 8 hours a night sleep - tracking this with Whoop so no excuses.....

Good luck to everyone this year... Lets get after it.
 
2023:
Running target: 1000KM, managed 946KM.
Weight target: 72KG - 75KG, average for the year 74.1KG.
V02 Max: Target 53, average 50

2024:
Running target 780KM, so far 33.92KM
Weight target: 72KG - 75KG. average so far: 73.3KG
V02 Max: Target 53, average so far: 51
I'd like to pick up climbing again, I got into it and then life got in the way but keen start going again especially as an indoor place has opened near by.
 
So, we're a quarter of the way through. My goals have changed quite a bit, mainly from making the decision to sack off any running goals. My foot just isn't there and i figure i'll try and throw myself into cycling.

Weight
Get down to 90kg. - Currently higher than i was at the time of writing the opening post at 104.3kg :(

General Fitness
Record at least 5hrs a week of activity. - Not quite there. A few good weeks, but a ropey January/February set this off badly. March has been around this point though
VO2 Max of 49. Was 45, watch is now showing 48, so some improvement

Cycling
3000km for the year. - Currently 79km behind plan. Although at the start of March this was 300 behind plan, so i've clawed a lot of it back
Complete a 100mile ride - Signed up for a 166km ride in October with lots of elevation, so aiming for a 100 mile ride around June/July so i can get comfortable with the distance

Running
1000km for the year. - Abandoned. Currently done 96km
Marathon distance event. - Abandoned

Strength
As above, i'm hoping to get consistency with strength work. - Pretty much abandoned too. Not much space in current rental to have any equipment. I have gone through phases of squats/lunges, especially when walking the dog, but nothing consistent.



Overall, i'd say fairly disappointing, although March has seen a marked improvement in both ability and motivation. Weight still remains my biggest issue and anyone following my posts in the Weight Loss thread won't be seeing it change anytime soon. Cycling has seen big improvements in the month due to a large increase in volume. So long may that continue.
 
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2023:
Running target: 1000KM, managed 946KM.
Weight target: 72KG - 75KG, average for the year 74.1KG.
V02 Max: Target 53, average 50

2024:
Running target 780KM, so far 33.92KM
Weight target: 72KG - 75KG. average so far: 73.3KG
V02 Max: Target 53, average so far: 51
I'd like to pick up climbing again, I got into it and then life got in the way but keen start going again especially as an indoor place has opened near by.

Trying to keep my self honest, so thought I'd update 4 months in.

Running target: 780KM, so far 282.82km (slightly ahead of target), fitbit struggles to show just my runs but bar a weak Jan I've been pretty consistent
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Weight target: 72kg - 75kg, average so far 71.9KG
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VO2 Max, Target 53, average so far: 52

I'm okay with how things have gone so far, I might aim for a slightly higher running target.
 
Currently behind on my cycling target for this year, although Im blaming the weather for that :D
Next few months should hopefully get out a bit more instead of sitting on the trainer
 
I haven't reached the weight goal I set for March but I've changed my perspective a little; I'm concentrating on losing body fat while gaining muscle so I'm a lot less concerned with my weight.

I'd still like to be able to do pull-ups and generally be a lot more mobile and flexible, I've managed to do sit-ups, push-ups and kettlebell drag throughs so I'm quite happy there.

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2024 Goals
Running
No mileage target for the year, as the main goal for me is to complete my first marathon at the Belfast Marathon on 5th May. I felt it was time to step up from doing halves and finally go for it. The plan is to stay injury-free for training and see what I can achieve on the day. I reckon that I'll be just over the 5 hours for the race and hopefully won't be too disappointed if I'm significantly slower.

Beyond the marathon, I've no other goals. No triathlons, no swimming or cycling, as I don't want to get distracted. I'll revisit my goals following the marathon and see what other targets/goals to aim for.
I have completed my marathon (5:00:22) and therefore my goal for the year. I don't think I'll run another marathon this year but have turned my sights to improving my half marathon time.

My current half marathon is 2:11 set in London, so a nice flat course. However, the Belfast Half Marathon is a little hiller and hopefully, I can get close to the current PB or beat it.

Other than running, I aim to attend more pilates classes, as I felt my core was sore post-marathon. Maybe try and get on the bike more in the summer months as well.
 
2024 goals.

Crossfit - 3/4 times a week, nail down Double Unders, improve crossfit gymnastics and hit some 1RM in Power cleans.... moving along ok - a few nigglging injuries slowing some progress but not bad
Golf - Lowest I've ever been at 6.9 handicap to end last year - set myself a goal of 5.x handicap next year, 50 birdies in the year, 3 rounds with no double bogies and a gross round of 73/74. - down to 5.8 so progress there - shot 75 the other week so again progress but struggling with my game at the moment - VERY inconsistent
Walk - Simple but get out for walks more with dog/without dog..... I really enjoy just sticking on a podcast and going for a walk. Try and get some more mileage in walking. It's good thinking time for me as well. - setup my own business so that's taken up a lot of spare time at the moment.... will improve.
Sleep - Minimum 8 hours a night sleep - tracking this with Whoop so no excuses..... rolling average over 30 days is 8hr 15 minutes in bed, 83% consistency so pretty good there.

Good luck to everyone this year... Lets get after it.
 
2023
Mountain Biking- 650 km goal but only Managed 120k!!! A terrible wet weather none motivated winter and Spring followed by bike issues. Swiftly followed by Cauda Equina in August wrote the year off.

2024
Mountain Biking - 300k Goal Currently on 100k
Running- Couch to 5k goal. Not started yet as I only thought about it last week.

Again poor start to the year after car accident in January. 12 weeks of physio for neck pain, back pain and shoulder pain. And finding a replacement Car.

Been doing lots of Press ups and Sit ups inside and long walks with the dogs.
 
2024

I think I'll keep the 7,000 miles and staying under 15st 7. I need a climbing goal, maybe just in Ft. 350k Ft would be good (339,600ft in 2023) and maybe 35 100km rides in the year (29 in 2023)

Additionally, I'd like to run a 5k at least each month. (But would be happy with 12 in total if I miss a month, or maybe a 40 miles total run would be fine)

Mileage - Actually on track for closer to 8,300 miles, so maybe I can even challenge my best from 2022 of 8,211
Weight - On track. Even after trips away, I've not been over 15st 6. 15st 2 this morning.
Elevation - At 215k Ft right now, 20k ahead of 2022, but in 2022 my Alps trip was the end of this month, not the beginning of it, like this year.
100km Rides - This one has been tough due to the weather. I'm just not as motivated to spend a longer morning riding when it's dull or damp. 15/35 right now, which is better than I thought tbh. If the weather picks up, it's within reach.
5k Runs - I think I've rather abandoned this one. I'm just trying to get out and run, but often not the full 5k, usually I get to about 4k on my lunch break. Only Feb & Apr have 5k runs, but every month has a run of at least 2.4 miles. (14.1 miles total)
 
2023 was a transition year, recovering from redundancy...

2024 is the year I get massive. Honest. Currently around 96kg (empty) and around 15%BF-ish. Up from around 92kg at the start of the year (thank you, creatine) and the only one of my lifts I am remotely proud of is 60kg for 8 reps on OHP.
 
2024 Goals
No mileage target for the year, as the main goal for me is to complete my first marathon at the Belfast Marathon on 5th May. I felt it was time to step up from doing halves and finally go for it. The plan is to stay injury-free for training and see what I can achieve on the day. I reckon that I'll be just over the 5 hours for the race and hopefully won't be too disappointed if I'm significantly slower.

Beyond the marathon, I've no other goals. No triathlons, no swimming or cycling, as I don't want to get distracted. I'll revisit my goals following the marathon and see what other targets/goals to aim for.

Mid-year review
I have completed my marathon (5:00:22) and therefore my goal for the year. I don't think I'll run another marathon this year but have turned my sights to improving my half marathon time.

My current half marathon is 2:11 set in London, so a nice flat course. However, the Belfast Half Marathon is a little hiller and hopefully, I can get close to the current PB or beat it.

Other than running, I aim to attend more pilates classes, as I felt my core was sore post-marathon. Maybe try and get on the bike more in the summer months as well.

**End-of-Year Review**

This year has had its ups and downs. My primary goal was to complete my first marathon, which I achieved, although I didn't finish in under 5:00 hours. After the marathon, I felt physically and mentally exhausted, running nearly 500 miles in the first quarter of the year. Most of my training was done alone, which was quite challenging since I work from home while my partner is in the office and often out in the evenings. This made my training feel rather lonely.

I took about a month off from running but didn't replace that time with any other form of exercise, which further diminished my motivation. In July, I developed pericarditis, which set me back even more and meant I couldn't start running again until August. Unfortunately, this also derailed my plan to participate in the Belfast Half Marathon.

Since then, my heart has been okay. I returned to the running club, and last month, we increased our Saturday mileage, culminating in a 10-mile run. We have an annual challenge to complete 1,000 miles, and while I was on track to achieve this earlier in the year, health issues and a lack of running will prevent me from reaching that goal. However, I still aim for 800 miles and am currently on track!

This Saturday, we will run around Whitehead, our local town known for its lack of streets. The route is 13.6 miles long and has an elevation of 1,000 feet. I'm not particularly looking forward to this, but the big fry-up afterwards will help motivate me!

Another goal I set for myself was to attend more Pilates classes. Unfortunately, I haven't participated in any, but I have been going to the gym at least once a week and have done the occasional swim. Sadly, I haven't been on the bike at all this year.

2024 Goals

Looking ahead, I'm excited about the challenges that await me. I had hoped to compete in the Belfast Marathon, but life had other plans. I proposed to my girlfriend, and we have scheduled our wedding for the day before the marathon! As a compromise, I've decided to enter the Omagh Half Marathon a few weeks before the wedding. This race, known for its significant elevation, is a thrilling challenge.

My running club is also considering starting the Super Six Half Marathon series. However, since many races in 2025 are already sold out, we may have to wait until 2026 to participate.
If anyone has any suggestions for my 2024 goals, I'd be interested to hear them.
 
2024
Do another week in Norway, get a WI4 lead
Didn't do this trip, sad face
Tick The Velvet Pelmet, a D7 dry tooling route at Masson Lees.
This i did get done :)
Tick a bunch more E3/4. Go for an E5, probably The Snivelling ***** at Millstone, or Strapadictomy at Froggatt.
Did some E2s and E3s. Didn't do much trad until later in the year, but I got loads of HVS mileage in and started to enjoy crack climbing.
Keep training hard! Less antagonist, more pullups!
This I did, pretty regular, either climbing or at the gym every weekday.
Get a 7a+ boulder
Done, alright it was a bit soft, but a tick's a tick.
Tick a 7a sport route.
Simply did not do much sport climbing this year.
Go back to Morocco and do some E1/E2 multipitch
Did go back to Morocco, but got distracted by teh single pitch granite crack climbs
Do some big mountain soloing in Snowdonia.
Didn't make it to Wales all year, apart from one winter climbing day during the January cold snap!

2025 Goals

I'm gonna try and do the Eastern Grit Top50 list.

Pretty confident about most of it, but the E5 and E5 are going to need some serious. Fortunately I am going to be out of a job in March :p

Probably not going to have any bouldering goals, it's too much hard work at my age.

Will try and do some bolt clipping, be good to get that 7A tick.
 
2024

I think I'll keep the 7,000 miles and staying under 15st 7. I need a climbing goal, maybe just in Ft. 350k Ft would be good (339,600ft in 2023) and maybe 35 100km rides in the year (29 in 2023)

Additionally, I'd like to run a 5k at least each month. (But would be happy with 12 in total if I miss a month, or maybe a 40 miles total run would be fine)
There's still a few rides left in 2024, but right now -

Mileage - 7,130m (Covid and poor weather really slowed this through Nov and early Dec) :)
Weight - My monthly averages are all below 15st 7, although yesterday I weighed in at 15st 8, due to various Christmas meals :(
Elevation - 394,734ft, so should pass 400ft by the year end :)
100km Rides - As said at the half way, the weather really messed with this one and I'm on 25 right now :(
5k Runs - Basically abandoned, but I've walked plenty on lunch breaks at least...
 
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2023 - managed to maintain my level of fitness through doing a fairly stupid amount of Zwifting (18296km according to Strava). The 2023 power curve and VO2max are pretty identical to 2022. Kept the weight down and lost a couple more kg later in the year - not been this weight since probably my 20s.
2024 - more of the same really, but it would be good if I could eat a bit healthier and maybe do a bit of swimming again to mix things up a bit. The main aim is to avoid injury/illness or losing motivation (and if I stop I'll struggle to keep the weight down). At 58, age isn't working in my favour, so if I can end 2024 at the same fitness level I'll be happy!
Still going at the Zwifting (and walking), and I've done a slightly crazy 17131km and 127288m elevation in 594 hours on the trainer this year. With a succession of interruptions due to holidays, a couple of viruses and joint twinges, the power curve has dipped a bit and FTP is currently around 340W. Same weight at 78kg, and still feeling fitter and healthier than I ever did through my 30s or 40s.
2025? More of the same I guess.

Good luck everyone for achieving your goals for next year!
 
2023 was a transition year, recovering from redundancy...

2024 is the year I get massive. Honest. Currently around 96kg (empty) and around 15%BF-ish. Up from around 92kg at the start of the year (thank you, creatine) and the only one of my lifts I am remotely proud of is 60kg for 8 reps on OHP.

Well, this didn't age well! Am currently hovering back around 92kg but have spent the past few months leaning out slowly. I have even bought a pair of running shoes...

Strength is in the toilet for everything but pressing it seems, but slowly edging back into the 1.* BW for squats and deadlifts...
 
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