2. S – (Specific) Run 1 mile in sub-7:30 by the end of the fall ball lacrosse season. I
will run 3 days a week.
M – (Measurable) I will measure this by timing the run with a stopwatch.
A – (Attainable) I play Women's Lacrosse here at PSU
which means I am constantly conditioning to
improve my endurance. Also, since we were in
our fall ball season, the conditioning was even
more structured with the guidance of my coach.
R – (Realistic) It is realistic because I already run
frequently as a part of my lacrosse conditioning.
T – (Timely) This goal will be accomplished by the
end of the fall ball season on the day that my
coach re-tests our 1 mile to see if we have
improved.
I chose this goal because I play lacrosse which is a sport that
involves a lot of constant running. It is important that I am
prepared for our spring season by improving my cardiovascular
fitness, speed, and endurance.
The steps to accomplish my goal are run 3 days a week and to
track my progress by recording my time at the beginning of each
week.
3. Predisposing
I’m an athlete, so I know the importance of
cardiovascular fitness.
I also know the importance of improving my
endurance and the benefits it will have on my
performance as an athlete.
Reinforcing
The support and encouragement from my teammates
Enabling
Weather conditions, because it is run outside, may
affect when I can run
Safer to run when it’s light out, which limits when I
can do it because of classes during the day
The route starts at the PE Center which is a short
walking distance from where I live (convenient)
4. I run outside which means that it is free
My teammates know that it is important to keep
improving and they are all trying to improve
their 1-mile times too, therefore I have the
support of all of my teammates
We all motivate each other
I also have the support of my friends and family
that know about my goal
5. 1-Mile Times
7:48
Time (Minutes and Seconds)
7:40
7:33
7:26
7:19
7:12
1 2 3 4 5
Week
6. I was able to meet my goal
Ran 1-mile in 7:22
I will maintain it by
Continuing to run on a regular basis
Doing other endurance based activities such as sprints
I learned…
SPECIFIC goals feel more attainable
SMART goals allow for a feeling of accomplishment because you
KNOW when you’ve achieved it
Attainable/realistic goals = motivation
A time-frame is important so you know what you need to be
doing in order to reach that goal in time
Possibly set smaller goals along the way
You’ll know if you’re on the right track or not
Setting this goal for myself made improving my time from 7:42
to 7:22 feel so much better than it would have if I hadn’t set a
goal at all
Goals work because they make you feel like you’re in
control and when you accomplish them they show you that
all of you’re hard work is paying off!
