Goal Setting to Succeed
Four years ago I decided I was going to run a 100-mile trail race, and I am excited to say this October I will be stepping up to the start line of the Rim to River 100 Miler! It has been quite the journey! There were times where I questioned if I would see the start line.
Whether the goal is fat loss, performance, or longevity, it’s so common for these big goals to be overwhelming and for us to think they’re impossible. It’s easy to feel defeated and let a setback become a permanent failure. However, through intentional goal setting, big goals can become a reality.
Here’s the breakdown to make your big goal a reality!
Focus on process-oriented goals.
There are two types of goals: outcome goals and process goals. Outcome goals are a result. For example, run a 100-mile race is an outcome goal. While having an outcome goal is great, it is just the starting point. With an outcome goal you don’t have full control over it. The first year I wanted to sign up for the race it was sold out (and to be honest, there was probably not even time to train for it.) The second year I was working through plantar fasciitis and didn’t even try to sign up for the race. The third year I got on the waitlist and then made it off the waitlist and into the race. Unfortunately, I was still dealing with foot issues and had to give up my spot. This year with a healthier foot I set my alarm for 12:00am on January 1st when registration opened, and I made it into the race! If I just focused on the outcome goal, I would have been defeated and probably would have given up. Instead, I used my outcome goal as a direction and focused on my process-oriented goals.
A process-oriented goal is one that focuses on an action you have control over. By focusing on this type of goal I was able to stay motivated and focused no matter the setbacks I experienced. Instead of worrying about my big outcome goal, I would worry about whether or not I was doing my process-oriented goals. For example, doing my mobility work daily is a process-oriented goal. Another process goal that has been crucial is fueling and hydrating for my long runs. I have control over setting aside time for mobility work and bringing hydration/electrolytes and calories on my runs. By focusing on these process goals, I’ve been able to celebrate wins along the way instead on waiting to celebrate until the 100 miles is complete. I’ve also been able to see progress in my mobility and feel how it is translating to my running, All of this keeps me engaged with my bigger outcome goal.
Break it down.
Running 100 miles is no easy feat and the sheer thought of it can be overwhelming. I remember my first 20-mile run. I thought, “OMG! I’m going to have to do this FOUR MORE times!” Thankfully, I am not going from 0 miles to 100. I am working my way up to that mileage. I started with running 60 minutes as much long run and am no up to 20-miles. I ran a trail marathon in July and will run a 50-mile race at the end of the month. Both of these will help to build me up to the 100-mile distance.
Not only did I break down the distance, I broke down the outcome goal to a bunch of small process-oriented goals:
- Follow my running plan.
- Eat a minimum of 110 grams for protein a day.
- Drink ~18 ounces of electrolyte mix every hour on my long runs.
- Eat one Honey Stinger every 30 minutes starting at 45 minutes into my run.
- Do mobility work daily.
Focusing on these actions are doable and in my control. Doing these actions is a lot easier than running 100 miles, but it is a crucial part in getting me to the start and finish line.
Expect setbacks.
Success is never a linear line. It looks more like a squiggly line trending upwards. The first year I started training for my race, I got plantar fasciitis. It lasted for over 3 years and morphed into nerve pain in my foot. For much of that time, I stopped running completely. I did physical therapy and dry needling. I did chiropractic care. I tried PRP (Platelet Rich Plasma). Then I finally found the right combination for me with FRC (Functional Range Conditioning) mobility work and Graston. Each time something didn’t work I could have easily quit. I choose to keep moving forward and find a solution.
There have also been times where I’ve either overslept or had to stay at work later than expected and missed a day of mobility. Instead of getting down on myself, I showed myself a little grace and didn’t miss the next day. I’ve also used these experiences as opportunities to learn how to set myself up for success. If I wait until the end of the day to do my mobility work, it is going to be a lot harder for me to do. Instead I do it in the morning.
Find a support system.
As much as I am self-motivated, having a support system is so important. They are the people that not only cheer you on, but help you succeed. My husband, Mike, has been so supportive of this goal. He’s joined me on my long runs and has even taken the lead getting rid of those pesky spiderwebs on the trail. He ran a marathon with me in July, will pace me for 25 miles in my 50-mile race this month, and will pace me for over 30 miles in my 100-mile race! Talk about showing up! My brother, who is a physical therapist is going to be my crew chief for my 100-mile race. My dad and his partner Kathy will be there to cheer me on. My mom has cooked me countless breakfasts after my Sunday runs. The list could keep going. The point is to find a community that will lift you up and help you to go farther than you could imagine going by yourself. When you are tired the will give you that extra energy. When you think about quitting, they will be there to keep you moving forward.
Just start!
There is no prefect time to start. Life will always be busy. There will always be a reason not to. Start with one small process-oriented goal and keep building on it. Research shows that the success rate of starting with one action as opposed to two or three is substantially higher. When you look back a year from now, you will be amazed at how much you can accomplish by starting with one action.
You may have no desire to run a 100-mile race, but you can use the same concepts to achieve your version of a 100-mile race. If you need a little help breaking down your goals to achievable process-oriented goals, sign up for a complimentary strategy session to talk with a coach!