2023 workout/health summary.
For 2023:
- I did 453+ hours of tracked workouts (a new record 🥳!).
- I worked out on 274 days in some form.
How do I feel about this year?
On the health front, this year was lightyears better than 2022.
I started 2023 with some health worries, and I was recovering from a long bought of sickness and other weirdness in December. I shifted my diet heavily, and after a few months, everything looks good (and I’ve felt good).
Even better, I haven’t gotten sick much in 2023. I have done better at keeping my stress levels healthy, which helps my immune system. When Calico first started school I got a few bad bugs through him, but nothing major since then (knock on wood).
Biking
- I rode 277+ hours on my bike (just barely a new record 🥳!).
- I biked 137 days of the year (tied for 3rd highest on record).
- I covered 5,491km (the 2nd-highest year on record).
I did my longest bike tour this year in France. I rode 1,269km, and it was a fun route. I did a good job training for this tour (as good or better than 2022). I still have room for improvement with training and the tour pace. I struggled to take a day off in that initial 10-day tour because I was so excited. Given how busy Shepherd was this year, I did an excellent job fitting this into my life.
Strength Training
- I did 95+ hours of strength training over 106 days this year (shy of my goal of 3 a week). I averaged ~53 minutes per workout (I sometimes cut them short if I am not feeling the energy or something is off).
- I did 25+ hours of yoga over 67 days (my new goal is twice a week). I do a simple 22-minute yoga session on YouTube with a guy I like.
I haven’t broken this out before, but I’ve started doing strength training ever since I injured my back. This is due to Jeff in Boulder; he is an awesome dude and my trainer (one of the best decisions I’ve ever made, and I wish I had done it 10 years earlier). As Jeff taught me more and more, I realized how much fun it is to move your body in different ways. I find it relaxing, and I’ve been pretty good at doing three ST sessions a week, each about 60 to 90 minutes (mix of stretching, lifting, etc). I need to keep my core strong so my back stays happy.
What else?
Sick / Not 100%
I was sick for 4% of the year. That is much better than 2022, where I was sick for 11% of the year (and 2021 was 13%). The worst month was April, when I marked myself sick for 30% of the month. And I haven’t been sick since then, which is excellent.
For 2023, I was “not 100%” 13% of the year. I just started marking this in 2023. I wanted to know how often I am sick, if my energy is off, or if I am super tired. This is a vague metric, but I was curious if I could learn anything from it (for example, I marked myself “not 100%” after staying up with Calico all night because he had a high fever).
Sleep
This year, 76% of my sleep was rated as good sleep versus 75% last year. And I got “enough sleep” 67% as “enough” sleep versus 60% last year (7.5+ hours). I want to get both in the 80% range.
Back
My back felt great 92% of the time this year. That is solid; it mostly hurts if I work too long in my office chair.
What are my health/workout goals for 2024?
- Continue to improve energy/stress management so that I don’t red line.
- Maintain a good base on my bike so I can do long bike tours.
- Do ST 3x a week for 60+ minutes (keeps back happy + its fun).
- Do Yoga 2x a week (keeps back happy + its fun).
- Aim for at least 30 min indoor bike ever day I don’t do a longer ride.
- I want to shift some food habits by about 20 degrees. Specifically, I want to hit a 160g daily protein goal, shed some extra fat I am carrying, and change some bad habits around portion size & speed.
- And a fun goal of being able to do 20 dips in a row by EOY (and if that is easy, go for 30).
Past years: 2014, 2015, 2016, 2017, 2018, 2019, 2020, 2021, and 2022 workout summary.
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