By Tracy T, on November 25th, 2009I was going to talk about this later, but now seems like a good time. As we start developing training programs and searching for information, the most important thing is to keep an eye on your goals. Without having a goal to work towards, all this can seem very overwhelming. There are two types of goals – Long Term Goals (LTG) and Short Term Goals (STGs). I like thinking about it as the LTGs are the destination and the STGs are the waypoints on that journey. What those goals are and the process of setting the goals is what defines the journey. Goals have to be specific, measurable and time oriented. With something like triathlon, they also need to be self centered and self directed. Don’t stress over thing that you can’t control, like the other competitors and the weather.
So a good LTG would be “On Nov 7, 2010, I want to complete the Silverman Half Triathlon.” This is a good LTG – it’s not dependent on anything but you and your training. As you get more experienced with triathlons, finish times can be included, but for now, focus on the finish. After writing the LTG, make a list of all the things that you need to do in order to meet that goal. Set that list aside, then write another list – this one of where you feel you are related to the first list. Be honest with yourself and your abilities.
Now we need to set STGs that will lead to meeting the LTG. Remember, STGs are the stepping stones. They are designed to be met within several weeks so you can measure progress and maintain motivation. This is where those two lists are useful. Draw from those lists and note where you need the most development as an athletes. So if the swim is an issue, then a good STG would be “I will be able to swim 500 yards without stopping to rest by the end of the year.” Again, the goals need to be measurable, achievable and self directed. Once you have the STGs, you can start planning the training needed to meet them.
As you meet the STGs, then write new ones, always referring back to the LTG to guide the process.
One more thing – Goals work best when they are shared. That is the reason we’re all here – to provide support for each other. So write your goals in the comments section – share them with everyone.
What a timely post, Tracy! I’m just sorting out all my long and short term goals to develop a viable program. I think it is key to focus on the day to day success of training.
I like this Tracy! You really broke down the steps for me to do. I am going to do this right now. I have been this a little bit, without the actual writing. I will let you know it a bit how it is looking!
This is my STG for running for the month of December. I am going to the gym to run/walk on the treadmill for 60 minutes 3x a week. I will have a goal of increasing my speed by 1 minute per week. For example 17.5 minute miles this week, next week will be 16.5 minute miles. . I will go on a 5 mile outdoor route around my house every weekend. I will swim in Palm Springs and Scottsdale at Christmas time. I am going to start looking at bikes in a few weeks.
Bonnie – I would look at smaller weekly increases in speed, maybe 30 seconds instead of a full minute. You’ll be surprised at the difference between the two paces. It’s much better to go smaller increments and feel like you could do more then to make huge jumps and not be able to handle it physically. But those are good. Remember the 10% rule with training. Never increase intensity or distance by more then 10% a week, and never increase both at the same time. So if you are running further this week then last week, keep the intensity the same. If you keep the distance the same, you can increase the intensity without as much a risk of getting injured.
I’ll talk about bikes early next year.
I agree with Tracy. The other week I did a 11:47 mile (when I was half joking to break a 12 minute mile). Then, I did something like a 11:21 mile unintentionally and boy the difference between the two were huge for me. I was hurting from the faster run and it took me much longer to recover for the remaining portion of my run. The entire 3 miles were A LOT slower even though I ran my first mile faster. All of this was totally unintentional on my part, but still a good lesson. I need a way to learn to pace my entire run while I am running. Any suggestions?
There are all sorts of high tech methods of monitoring pace. GPS, ect provide constant feedback as to how fast you are running. Heart rate monitors indicated the amount of effort a certian pace takes. But without those, I like using the “Rating of Percived Exerction” or RPE. It’s a scale that goes from 0-10, with 0 being on the couch watching TV and 10 all out sprint. Easy workouts should be between 4-5, that conversational pace. Harder efforts between 6-7. Don’t worry about getting above a 7 until you’ve been training for a while. So when you’re running, find that pace where you can talk (or sing along with the ipod) and run there. If at any point you don’t feel like you could chat with your neighbor back off and take the effort level down a notch.
LOL! That’s fantastic! Thanks for the advice. I’ve never really been able to apply the conversational pace method while jogging or running. For me, in order to be at a conversational level, I’m at a walking pace, even if it’s a little faster. When I start to jog, even at a slower pace, my conversations begin to get shorter and shorter because due to breathing pace. It doesn’t mean that I can’t keep it up over 20 or 30 minutes, but I just won’t be able to have serious conversations. Before, this led me to stop the whole silly running idea. ;-P Now, I normally just slow down to a point I can maintain better. Any thoughts?
Start working the faster walking/running into the comfortable walking and you will start feeling more comfortable at the faster pace. Conversations don’t have to be long, indepth discussions. It’s the “how’s the weather?” type of comments. Just enougth to go – okay, I’m working hard, but not too hard. Those 20-30 minutes at a harder pace will gradully become 50-60 minutes. Time is key
Finally got to the internet! Sorry out of touch for a while. Tracy.. Thanks so much for the advice. I tend to set bigger goals and then get really disappointed in myself when I don’t meet them. I have a big work week this week after the holiday out of town. I have still managed 2 miles a day in about 35 minutes. Not great, but consistent. I missed Lifan this week and I feel like I’ve lost my best friend. I am so encouraged by a partner who is trying too. I will continue to seek out her friendship,encouragement , and belief that we can do this!
The feeling is mutual Bonnie! I think meeting regularly is not only great for staying focused and on track, but it is a fantastic motivator to share experiences together and look for new ways to improve. Looking forward to next week!