Rugged Individualist. Certified USA Triathlon Coach & NASM Personal Trainer, Men's Self Improvement Coach. President of Go Farther Sports. National Ranked Triathlete & 100 Mile Grand Slam Ultrarunner, only the fourth New Yorker to finish four of the oldest and most prestigious 100 mile ultramarathons in the U.S. in only 10 weeks.

Monday, September 30, 2019

The power of intermediate goals!

If your ultimate goal seems a bit too far, it's best to set several more realistic intermediate goals to get you there.

Setting big goals in the fitness world should be the norm. Whether it's losing 50 pounds, getting into the Hawaii Ironman Championships, or getting qualified for the Boston Marathon, these are all good goals even if you feel they are not attainable at present.

If you feel setting lofty goals might be a tad too far, that's still fine! What you need to do is set two or more intermediate goals to get you in a position to attain that ultimate goal. These are more realistic goals at present that you know you can attain through several months of hard work.

After months, or maybe a year or two of gaining those intermediate goals, you now have a great chance at attaining that goal that was so lofty when you began.

For example, maybe you want to BQ the Boston Marathon with a time of 3:25. Your fastest marathon at this point is 3:50. Cutting 25 minutes of your time (or close to a minute per mile pace!) sounds like fantasy at this point.

And it is.

 But, let's see if we can set up some intermediate goals to have a better chance at getting there.

Okay, you're currently 190 pounds. Maybe we can start by trimming down to 180 pounds. Weight has a huge effect on running and so running around with 10 less pounds should get you faster. That means a slight modification to your diet (cut out some carbs, intermediate fasting on 3-4 days out of the week, etc). The slight change should help you keep to the routine and get you down to that 180 pound goal.

Once there, you can maybe try for a goal half marathon time of 1:40 as the next intermediate goals. The lost weight should help you faster already, now all you need to do is to up your training a little to get that time.

Once you attain that goal, you can maybe figure the next intermediate step would get the weight down to 175, then maybe you're ready to tackle that 3:25 time in the marathon for your goal! At this point, you worked your butt off to now make change to achieve that final goal more realistic!

The final word? Set that big goal! But do so knowingly that it might take a year or more to achieve; set some realistic intermediate goals as stepping stones to help you get a good shot at that big goal. It'll help you stay motivated on those realistic goals and will eventually change you from saying "I can't" to "I can" on that big goal!

#gofarthersports #triathlon #fitness #marathon #

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