Goal setting is always exciting to me. The idea of achieving a particular goal can be invigorating. In 2019 I planned, prepared and executed a goal of running my first FULL marathon. I was committed and built a group of supporters, influencers, and accountability partners. It was fun, motivating and a huge accomplishment. So, what happens after coming off the high of achieving a huge goal? Do you set another? Is it hard to focus on a new opportunity? It can be overwhelming to find a new goal after completing such a large undertaking. Even more so, it can be debilitating when you can’t accomplish the main goal you’ve set out for. In relation to sports, an injury, illness, team/coach situation,  PANDEMIC can derail your best laid plans. So how do you overcome and refocus your energy?

After completing my marathon I knew I needed time off due to a planned surgery. I didn’t know I was going to need SO much time off. I became frustrated with my progress and started to set goals. After all, goal setting is a way to move forward. It’s supposed to motivate. But here are some goal setting no no’s.

1. Set a realistic goal.

   As I mentioned, I was so frustrated with the lack of progress and the slow recovery process. I ended up setting aggressive goals that ultimately would set me up for failure and injury. I knew my capabilities. I knew I could put in the work, run the long miles, and have a great training crew. All those competencies and realities were apparent. What I didn’t prepare for, was the reality of time. Sometimes we just need time. Time to heal. Time to regroup. Time to lay out better plans. Time to understand, that maybe our judgement isn’t the best judgment. Had I met with my physicians and training crew, I may have been able to set a more realistic goal allowing me to recover faster and gain mileage and moment sooner. 

   The same can be said for athletes preparing for college. You want so badly to be recognized and seen that you will put yourself at risk for injury, ignore the opportunity to build a strong network who can help you and ultimately miss the mark in the long run. Meeting with a team of professionals, such as teachers, trainers, advisors and coaches, will allow you to have an organic approach. Their expertise will give you the knowledge, support and attention to detail allowing you to set realistic short term goals to achieve long term success.

2. Don’t be afraid of failure and setbacks

   THEY HAPPEN. You get hit the wrong way and have a concussion, you fall of an invisible line (speaking from experience 😊), you don’t get the playing time you expected, a pandemic strikes and cancels everything. IT HAPPENS. WE ALL HATE IT. BUT, what will YOU do to change YOUR outcome. What can YOU control. Learn from the set back. How have you adapted to the set back? What new goals have you created. With an injury, look at it as a way to gain more knowledge about how your body works, self healing and healing with both modern medicine and diet. With the pandemic, what was your daily routine like? Were you sitting at home on social media, video games, etc. or were you analyzing your diet, looking into new trends for wellness and practicing your skills. YOU have the ability to change your reaction to situations. If you want to sit and wallow, you won’t be able to achieve your next new goal. You will feel sorry for yourself. You will compare yourself to other athletes who haven’t put in the work. You will hold yourself back from progressing forward. 

3. Don’t be afraid to slow down and take it all in

   This may sound contradicting to the last point, but its not. As long as you are moving forward, you can analyze your progression and adapt. When you take time to take it all in, you will be able to see holes in your goals. You will see opportunity for change. You will find an appreciation for the challenges, setbacks and failures. When you can appreciate your failure and setback, you allow yourself to identify opportunities as well.

   One day on a long run, I turned around. I was tired and knew I was coming to my limit. I didn’t want to push to a point that I couldn’t run the next day. I didn’t want to miss the opportunity for growth. I slowed my pace more than I wanted but I realized this was the situation I was in. I took it all. I enjoyed my run, I had the opportunity to see things on my run (I normally go out with miles in mind and never even take the time to notice the houses I’m running past) and I stopped with enough energy, strength and limited pain. I knew that I was setting my week up for success and not distress. So take it all in. Slow down to speed up. 

4. DO push yourself when appropriate

   Let’s face it. We get down on ourselves and just think we can’t move forward. The task at hand is too much. We get frustrated, overwhelmed, disappointed….I could go on. Sometimes, you just need to eat the crap sandwich. Cut yourself a piece of humble pie. Pull up those boot straps. All the cliché things to say about getting over it and getting on with it. So find an accountability partner. Maybe it’s a peer, parent, mentor, coach or teacher. Whoever that person is, you need to let them push you. Let them encourage you. During marathon training my trainer (who happens to be my husband and co-owner of AOS) told me “you aren’t gonna die”. I was mad. I had been fasting all day and needed to get in a workout. I feared it wasn’t safe and I thought I was going to pass out. HOWEVER, he knew what I was capable of. He is a trained professional and knew I would be fine. He was monitoring my stats and evaluating my energy. I wasn’t going to die. He was going to push me….even when I thought it was impossible. Find yourself someone like that. Someone who can drive you just beyond that place YOU THINK you're going to break, but they know you won’t. 

5. ALWAYS be willing to reevaluate

   Let’s say you have a goal to be a D1 athlete. You’ve been told your entire life how talented you are. How gifted you are. But somehow you don’t get the scouts and recruiters. You don’t get the opportunity. Whatever the circumstances are, it's always a good idea to reevaluate and find a new path forward. Maybe D1 is your dream but D2 and a ton of playing time is the awesome reality. Don’t limit yourself to what you think is right for you. Again, surround yourself with people who will hold you accountable, who will guide you toward better life choices and ultimately a better path in life