Coaches Corner: Setting Goals & Expectations
Every month, Trail Roots members have access to a coaches corner where we discuss a general topic and allow runners to ask specific questions about their training. This month we discussed goal setting and managing expectations, and gathered some tidbits to share with the running community.
Coach Erik Stanley, who ran his first 100 mile race at Leadville last summer, discussed his process for designing his own training plan and his setbacks along the way. While he lived in Colorado for two months before the race and got acclimated and ran plenty, he admitted that he should have done more elevation training. Being a father, business owner, and husband, finding time to fit in the training it takes to run 100 miles is tough, but he found pockets of time when he could test out his gear, nutrition, and legs. About 2 months before the race, he had foot pain, which derailed his plan. He wondered if this would keep him from making it to the race start. “Part of the journey for me leading into this race was trusting that I would have what I needed to train and complete the race. I would ask for guidance, listen within, and trust that answers would be provided.” This was an opportunity for him to prove this. So, even though he needed to take a few weeks off of running, he was reminded that he could still train and take action to continue working towards this goal. He spent just about everyday for the next few weeks on the bike in the garage in the middle of summer sweating it out. Sure, it wasn’t the same as running, but it was making progress that was important to him.
One week out from the race, Erik tweaked his back. By this point, the majority of the training was done, but he could barely walk for days. Yet, he still trusted that he would have what he needed to complete the race. Then, he says, “The night before the race I was unable to sleep. I was so amped up and perhaps understandably just a little anxious about the 100 miles that awaited me. Instead of getting more stressed about the sleep, I just watched some of my favorite Seinfeld shows. I didn’t fall asleep until about 1:00 am with a 2:30am alarm. How would I be able to do this race? Its hard enough on normal rest, but without any rest, I might be screwed!” The thought came that he had the guidance and answers he needed up to this point, and this would be another test. It was a reminder that the race was not just about will power or a PR, but that listening within and following the inspiration would provide the guidance he needed for every step.
The race was not an easy one for Erik. He struggled, but continued to rely on what got him there. He found ways to focus on the truth when he started to doubt himself. The middle 40-50 miles were dark, but he finished strong in just over 21 hours and took 20th place. He plans to go back again and see how he can improve.
Here are some take aways:
It is not a failure if you don’t meet your goals
As coaches, we are fans of setting goals as a way to give runners something to aim for and to measure progress. While some goals may be big, others can be as simple as getting into a consistent running routine. It’s important to remember that not meeting your goals doesn’t mean you’ve failed. It is something to aim for, not to internalize as good or bad based on achievement. “Life doesn’t change just because you hit your goal, it’s not the route to happiness. You may feel good at first, but it will fade. Instead, find satisfaction in the journey of reaching the goal,” says Erik.
Setting a goal gives direction, the bar can move throughout training
When setting goals, you don’t have to put them in concrete or else you will get frustrated. Think of it as an aspiration and not a box to check when completed. A goal is a roadmap of where you’d like to go and how you’d like to improve. It should push you a little bit, but try letting go of expectations or attachment to the outcome.
When setting a goal for a specific race, try setting an intention as well. Why do you want to toe the line? What gets you out of bed every morning to train when you don’t want to? The purpose has to be bigger than you, something that you can tap into when to going gets tough. Perhaps it’s for your children or for the younger version of yourself who didn’t think they could run a marathon, dig deep and let that “why” fuel you to do your best. When challenges arise and the bar moves from your initial goal, you’ll be able to adjust by letting go of the rigidity of being singularly focused.
Pick a goal that gets you excited, or is something that you are not sure if you can do
We are believers in the process being more important than the outcome. Whatever you pick as a goal, make sure it has meaning and gets you excited. Oftentimes, doing things you don’t know if you can do makes for a great motivator and forces you to do the training when you don’t want to. Fear can be a useful tool. Coach Amy who also recently did her first 100 miler at Javelina Jundred, used the fear of the race (and two previous DNFs) as a way to make sure she did all her training. “I didn’t miss a day of training. I knew that if I took shortcuts in my training, then I would crack under the pressure of the race. It got me up at 4am on Saturdays for my long runs, and it helped me build mental resilience. If you quit in training, you’re likely to quit in the race.”
Coaches know that the hard days are part of training, the race isn’t going to go as planned. If you wake up for a run and it’s raining or is 100 degrees, still getting out there and pushing through will make you more tolerant of whatever problems arise in the race. You’re training your brain along with your body, that you can do hard things and can keep going when you want to quit.
Coach Jacque also suggested to not be tied to the watch. Yes, splits and pace are important, but factors like humidity, sleep, and stress, can alter the plan from day to day. Set the goal, aim to reach it, but if it’s not there, it’s ok to let it go and try again another day. It’s all useful, it all has purpose.
“Goals can vary,” Erik says, “you can have fun in the process.” It’s great to have a carrot out there to help you focus on the grind and process, but remember that the race is a celebration of the training. It’s not just success vs failure, but put something in the middle. Enjoy the grind.
Writing out your goals (short and long term)
Create your list of goals and be sure to find (or include) a purposeful goal instead of just mileage or time goals. During training, disconnect the end goals of the race and focus on the training for that day. Take it one day at a time.
Put your list somewhere where you see it every day as a reminder of what you’re working towards.
If you have a long term goal that could take several years to get to, start setting the groundwork by setting smaller goals. Break it down into digestible chunks and chip a way at the greater goal.
Have a consistent routine
The best way to reach a goal is to have a consistent and structured plan. Keep your training intentional and give it your all. Slowly build up allowing for grace when things don’t go your way. Remember the bigger picture. Coach Erik says, “think of it as putting money in your savings account, every day, put a little away, eventually you’ll reach your goal.”
If you’re ready to start going after your goals, ask for help! Hiring a coach can help take the guess work out of what you need to do and when, have a plan and go get it!