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Goal Setting
There is a lot of talk in the personal, professional and athletic worlds about goal setting. Does it work? Does it matter? The answer is a resounding, yes! Numerous studies have been done on the effectiveness of writing down goals. So why don't we get in the habit of writing goals? Scared of failing? Don't want the pressure? Lazy? Think it's just as easy to think about it so why write it down? Perhaps it's some of all of these things and more.
What makes a good goal? They need to be:
- Specific & Measurable
- Challenging yet Achievable
- Controllable
- Dated (deadline)
- Ecological
How about some examples:
"Completing a marathon" is good; "completing the Rock'n'Roll Marathon in under 4:00," is better. You specify what and when you intend doing it.
"Qualify for the Boston Marathon" is fine; "qualify for Boston by June 2004" is better. We know the times required. That is objective and measurable. Adding a deadline adds the motivation not to procrastinate and to plan your workouts as well as racing leading up to that effort.
"Finishing first in my division/race" is ok; "running 14:35 for 5k" is better. You do not control who shows up for a race. You do control your performance.
"Get faster at all distances" is marginal; "incorporating speed workouts twice a week and increasing my running mileage to 40 miles per week" is better. Focus on the process. Focus on the elements essential to getting your result. Focus on the things you control day-to-day.
"Running 2:00 for a half-marathon and 4:00 for a marathon" is not so reasonable; "running 1:47 for a half-marathon and 4:00 for a marathon" is better. You cannot expect to run twice the distance at the same pace. This is not reasonable whether we are talking 5k-10k or half-marathon-marathon. (When in doubt, holler, I have comprehensive charts to guide efforts.)
"Run a sub-4:00 mile", that's nice; "run sub-5:00 mile" is better. Since I haven't run under a 5:00 for a mile in 4 years and I'm now 47 years old. Is that reasonable? Knowing yourself, both physical and mental limitations, is key to successful goal accomplishment.
"Run 150 miles per week like the Kenyans" is fine; does this really fit your life? Do you have that many hours and that much energy in your life? Make it "ecological" with your world. A disconnect between your goal and your value system or lifestyle will certainly lead to frustration, stress and ultimate failure. Look at your life. There must be an ecological balance.
A few last points:
It is reasonable to have a major goal or two in each of the areas of your life (professional/academic, personal, recreational, spiritual). Too many goals put to much pressure and stress on you. That may make it too easy also to fail at your goals.
Use reminder systems to keep your goals in your mind. It is easy to lose focus. Lives are busy. We have competing demands. Whether it is as silly as posting your goals on your "Nobody Block™" from the club meeting or writing yourself notes or putting it on your screen saver - do what it takes to stay focused on your goals.
In the end, goals are things to keep us moving forward and achieving all we can from life. They are not the be-all and end-all. Enjoy the journey.
Last year we had 29 members set 65 Personal Records in the 2002-2003 racing season. Awesome performances! We have 6 individuals qualified for Boston.
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