Happy November! November is going to be a great month, I can already feel it. :) It’s the month I get serious about my training again and focus on healthy food. I want to focus on the small decisions every day that add up to a bigger change – things like eating mindfully and healthy, sticking to my training schedule (running & yoga focused), and finding time to relax each day.
Tuesday Trainer
To kick off today’s training focus, let’s start with Tuesday Trainer over on Lindsay’s List! I’m back in the action this week with my contribution of a Pushup & Pike combination move. This is one of my favorite challenging moved – it’s not an easy one, but very effective! I had gotten very good at this combo earlier in the year, but filming today’s segment (17 takes!) was a little more tiring. :) I also figured out how to shoot this with my computer’s webcam today!
Click the button below to check out the full workout and see my video on today’s Tuesday Trainer:
SMART Goal Setting for Fitness
As I’ve mentioned before, my motivation is driven by goals. Typically that means signing up for a race, but it could also be something like the 30 Days of Yoga Challenge. The key to being consistent is figuring out what motivates you and setting goals to keep you honest and evaluate your progress.
My 2011 Goals
What types of goals excite you?
- A local race or destination race? Maybe you’ve never done a race before and you’ve always wanted to try? What about planning a vacation in a location you want to visit – planning around a race in the area? I love destination races – remember Ironman Austria?!
- Weekly, Monthly, and/or Yearly Mileage goal? If you’re into numbers, this might be right up your alley. Based on your current mileage, set a target to maintain or improve that number over the next weeks, months, or year. For example, last year I had a target of 1200 miles of running for the year. Typically, I have weekly & monthly mileage goals on a regular basis, but allow flexibility to adjust the target if an injury were to occur.
- Pace Goal or Improvement Target If you’ve been training or racing for a while, shooting for a time goal might be what you’re interested in. If you’re running an 11:00 minute mile today, do you want to be able to run a 10:00 minute mile by this time next year? Maybe your 10K PR (personal record) is 50:00 and you would like to break 48:00. These types of goals are very specific and may require structured training, but might be just the thing to get you out of bed when it’s cold outside. I’ve been going after a 4:00 marathon for a few years now – so realize that you may not hit your goals quickly. It needs to be something that inspires you enough to stick with it AND has intermediate goals to keep you focused.
- Weight Loss Goal Many of our Run Club runners are running to help meet their weight loss goals. This can be a touchy subject and there are many schools of thought around how to best lose weight. In my opinion, I would focus less on the number on the scale and more on how you feel and how your clothes fit. Both diet AND exercise are critical if you are looking to drop a few pounds. Many have been known to actually gain weight when training for a marathon, so remember that balance is key.
Once you’ve determined what motivates you, it’s time to write it down and tell a friend or family member. Writing down a goal helps make sure you are focused and know what you want to achieve. Telling a friend or family member helps keep you accountable. Try to write S.M.A.R.T. goals: specific, measurable, achievable, relevant, and timed.
For example, here are my fitness goals for November:
- Complete over 100 miles of running in November
- Complete 2 races: Battle at Big Creek (Nov 5) and Thanksgiving Half Marathon (Nov 24)
- Complete twenty-five 15-minute sessions plus at least three 30-minute sessions plus at least two 60-minute sessions of Yoga in November. #30daysofyoga
How do these measure up against the SMART template? They each have a specific and measurable target, including a number of miles, race name, or length of daily workout. They are all within my capabilities (achievable), having completed 93+ miles in October, training for these two races, and past experience in yoga. The first two are extremely relevant to my longer-term goal of a 4:00 marathon, the third goal is a great way to work on improving flexibility and overall injury prevention. The timing for all three is the month of November, with easy check-in points each week to keep me on track.
I hope this helps you in creating even better goals for yourself!
Question of the Day: What are your fitness goals for November?
{ 4 comments… read them below or add one }
I loved your move!! How much did you pay for your TRX?
Lindsay @ Lindsay’s List recently posted..what i won wednesday
It was not cheap – I think around $200 including the door anchor. This is the time of year I typically get an email about a coupon code (they don’t do sales very often), so I can look out for one of those and pass it your way! It’s totally worth it – we even take it with us on vacation (we used it in China!).
SMART goals are a great way to make changes in all aspects of your life. Small changes everyday can lead to powerful results!
Well said, Scott!