Get SMART! How to Achieve ANY Goal! + TIUX WINNER!!
Hello hump day! I’m super pumped we are halfway through this week for THREE glorious reasons:
1.) I had a great run today.
2.) I get to see Joan Benoit Samuelson THIS Friday!!!! For those of you who don’t know who she is:
1984 Olympic Gold Medalist in the marathon. Boston champ. Motivational woman!
“Running is about more than just putting one foot in front of the other; it is about our lifestyle and who we are.” – Joan Benoit Samuelson
Congrats to Julie W. from Running in a Skirt blog! I will be sending you an e-mail out shortly!
Anyway. Enough about all the exciting things going down this week.
So Monday I mentioned that having goals will help you achieve success. But what I’d really like to elaborate on today is how to make SMART goals. Throwing out just any ‘ol random thought into a goal won’t get you very far. You might start off motivated but then you need to have the perseverance to follow through until completion. This key concept is something that the marathon distance has really taught me well.
What is a SMART goal?
- Is there a way to track progress? For example: if you want to lose weight, tracking your food intake is a great way to see where you may be over eating. My Fitness Pal is a super way to stay accountable and it’s ridiculously easy to log!
- How long?
- Set even smaller goals that you KNOW you can achieve. Achieving smaller goals along the way will boost your spirits and spur you on towards the ultimate goal. For example: instead of focusing on the 50 pound weight loss try focusing on your two pounds this week.
- Am I being honest with myself about my current level of fitness? For example: if I was trying to race a fast marathon for my first every marathon event I would probably become injured with zero previous distance training.
- Are you willing and able to meet said goal?
- Take into account other daily life responsibility. Where there is a will there most often is a way!
- What is your primary reason, focus, and/or benefit for said goal?
- Put a time stamp on that bad boy!
- Make it a date and time.
As I train for the elusive and most every hard-core runners’ goal, run a BQ (Boston Qualifying) time, I’ve had to buckle up and get serious.
Here’s what my personal SMART Goal looks like:
Goal: Run a 3:35:00 marathon.
Specific: To run a 3:35:00 (or faster!) marathon. That’s an 8:12 minute per mile for 26.2 miles. I have chosen a flatter and cooler course in Savannah.
- Smaller goals within: find the perfect course, date, and time √
Measurable: I have a distance, a time, and a specific speed. I track my progress with a running journal. I track my pace with a Garmin and I note everything I eat or drink to track what helps or hinders.
- Smaller goal within: track progress in running journal. Add mile totals weekly. Find average running speed weekly. √
Attainable: I have run four marathons previously and lived and learned much from them! I have broken the 4 hour barrier with a 3:46:18 (8:38 min/mile) as my PR (personal record). so taking another 11 minutes off on a flatter and cooler course should be attainable!
- Smaller goal within: train hard, rest harder, eat clean √
- Read up on everything marathon. I have read much, but there’s always something new to learn. Hone in on racing specifics for the distance!
Reasonable: I get my running done either before the family wakes up or after I take the kid to school. The husband chips in when needed and offers encouragement. I had a serious talk with my husband before signing up. (**Side note: I ran my first marathon while I was still a single mother. YOU CAN do it!!!**) I have also chosen a plan that fits my busy lifestyle. I didn’t go with an overwhelming 100 mile week plan but rather a 55 mile a week plan. I found that maximizing my runs, adding cross-training, and light weight lifting is more beneficial than running lots of crappy miles. Quality is key.
What is my WHY?
- To prove to myself that I am strong!
- To see BOSTON! I’ve never been up north.
- To put my toes where many great athletes have been.
- To show my son just how awesome it is to work hard and achieve great things!
- To continue building my strength, speed, and endurance. To become my own kind of Olympian!
- I just love running.
- Smaller goal within: Find perfect plan or design own that will meet family demands. √
Timely: I have a set date, November 11th 2015, time: 7:00 am, and a 16 week (4 months) training plan (now I’m down to 9.5 weeks!)
- Smaller goal within: follow each week as it comes to me. Look over plan, yes, but do not obsess with plan allowing myself to become overwhelmed. Take it one week at a time! √
So now that you have an example you can apply this to anything from weight loss (for the first time ever I have a race day weight goal as well.) to finally knocking out that scrapbook you’ve been meaning to complete!
And a note for lost or unfinished goals:
It’s okay! That’s why I suggest having many different plans! Sometimes plan A just doesn’t happen. And that is okay! But by creating SMART goals you are most definitely setting yourself up for success!
And just for funnies and in honor of my son playing soccer this year:
It’s okay to be competitive. But don’t be a jerk y’all. 😉
One last thing about goals, sometimes it’s great to jump on a challenge bandwagon to help you achieve your desired goals. FitFluential is hosting a giveaway for a FitBit activity tracker with a #FFSteps challenge! Click HERE to follow the link to download a FREE calendar! Get to steppin’!
What goal(s) are you currently trying to achieve? Have you tried mapping them out with the SMART method?
2 Sep 2015 / runpinkjess / 6
The words “I am” are potent words; be careful what you hitch them to. The thing you’re claiming has a way of reaching back and claiming you. – A. L. Kitselman
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