PLS Coach Mark Alfaro
In this article I am going to write about the process of setting SMART goals. For me these goals are related to Endurance Sports although the same principles will apply for any goal you would like to achieve whether athletic, cleaning up your nutrition or personal. As 2017 quickly approaches many of you may already be thinking about New Years Resolutions. We would like you to take time and think about your whole year, what you really want to accomplish and set a Specific, Measurable, Attainable, Relevant, Timely goal or even multiple goals.
Looking back my 2016 was kind of a slow moving train wreck. After checking the Avalon 50 miler off my bucket list, I thought I was ready to train for Ironman Couer d’Alene but of course a lot of things can happen in eight and half months.
Don’t get me wrong, I did have fun this year but, looking back on 2016, I think I really failed because I didn’t sit down to plan my year like I always have. I have always had a “busy” race calendar but my training and event schedule weren’t aligned with my big goal for the year which was to do well at the ironman. I also started a new business and as awesome as it is to own a training facility for endurance athletes, my own Ironman training took a big hit.
In 2017, I am going to focus on qualifying for Boston and it will take a lot of focus and commitment to my plan.
Working in corporate environment for so long, I have used the “SMART” system for developing my yearly goals and it translates well for setting fitness goals.
“SMART” is an acronym for Specific , Measurable, Attainable, Relevant, Timely
Goal: Qualify for Boston
Specific – Qualify for the Boston Marathon at Mountains to Beaches Marathon on May 28, 2017
- I will train (run) 4 times per week for 20 weeks
- I will strength train 2 times a week for 45 minutes
- I will perform stretching exercises and foam roll for 20 minutes every day
Measureable – On May 28, 2017 (20 weeks) I will run a marathon at 7:00/mi (3:05 total)
- In 4 weeks I will be able to run 1 hour at 7:00/mi
- In 8 weeks I will be able to run 1.5 hours at 7:00/mi
- In 12 weeks I will be able to run 2 hours at 7:00/mi
- In 16 weeks I will be able to run 2.5 hours at 7:00/mi
Attainable – Is your goal too aggressive? Do you have the time and commitment to train? Are there other commitments that may get in the way of this goal? Do I have injuries or other health issues that will prevent me from attaining this goal?
Relevant – Is this goal in line with my overall fitness goals? Are my other activities like cycling, swimming and trail running relevant to my BQ goal?
Timely – When is the best time to train/race? Are you able to adapt and train during the cold winter months or the hot summer months? Do I take on new clients during peak months of my training?
Do you need help setting your goals or a coach to help you accomplish your goals? Contact us today to set up a Free Success Session