Having a Purpose

Unfortunately I wasn’t born one of those people who habitually exercises 6 or 7 days a week no matter what because it’s just in my “nature”, and I’m not motivated by the notion of scoring a model-esque physique. Without a goal, a sense of purpose for pushing my body to its limits, I can’t make sense of why I would want to voluntarily put myself through hours of pain and suffering. Certainly I enjoy the feeling of hard-earned sore muscles and doing something challenging, but to what end?
Every year since I started triathlon I’ve laid out goals in order to drive my purpose – completing a triathlon to promote frequent activity (which had dwindled after college) was one such goal. These goals have proven to be a consistent motivator; at times, however, also a psyche-damaging enemy when faced with semi-permanent barriers. It’s become important to maintain self-awareness to adjust goals for a situation different than what was planned and to take a new perspective to avoid crippling self-doubt and defeat. This is why journaling and logging is important to me – when I see a trend in my entries, the entries stop altogether, or I just stop feeling excited about my purpose, it forces me to pause and reflect on why this is happening. The introspective revelation sometimes takes months to surface, but when it does it is liberating and initiates the next step forward.
Sometimes it’s as simple as removing a barrier to the goal; sometimes the goal is no longer a priority because it doesn’t fit into the larger picture as it once did (it was a critical component!); and sometimes you just need a refresh – a brief rest or time away from the process – to reinvigorate your passion.
1. What are your goals for this season?
2015 Training Goals
> Achieve race weight by August of ≤ 120 lbs [stretch: 118 lbs]
> Finish Ironman in <15 hours [stretch: 14:00]
2. How will you execute your goals?
Every year since I started triathlon I’ve laid out goals in order to drive my purpose – completing a triathlon to promote frequent activity (which had dwindled after college) was one such goal. These goals have proven to be a consistent motivator; at times, however, also a psyche-damaging enemy when faced with semi-permanent barriers. It’s become important to maintain self-awareness to adjust goals for a situation different than what was planned and to take a new perspective to avoid crippling self-doubt and defeat. This is why journaling and logging is important to me – when I see a trend in my entries, the entries stop altogether, or I just stop feeling excited about my purpose, it forces me to pause and reflect on why this is happening. The introspective revelation sometimes takes months to surface, but when it does it is liberating and initiates the next step forward.
Sometimes it’s as simple as removing a barrier to the goal; sometimes the goal is no longer a priority because it doesn’t fit into the larger picture as it once did (it was a critical component!); and sometimes you just need a refresh – a brief rest or time away from the process – to reinvigorate your passion.
1. What are your goals for this season?
2015 Training Goals
> Achieve race weight by August of ≤ 120 lbs [stretch: 118 lbs]
> Finish Ironman in <15 hours [stretch: 14:00]
2. How will you execute your goals?
- I will log everything I eat so I can achieve RACE WEIGHT
- I will log all of my training so I can SEE MY HARD WORK
- I will establish a healthier sleeping routine so I can have ENERGY TO TRAIN WELL
- I will commit to my training plan so I can BE A STRONGER RUNNER & CYCLIST
- I will typically run & bike ≥ 3x/wk each; swim 2x/wk; strength-train 2 – 3x/wk by following typical work week plan which accounts for the time needed to make this possible.
- I will be continue working on being time-efficient at work to keep my work hours from toppling the balance. No more multi-tasking!
- I will complete every workout with a purpose & be cognizant of form improvement:
3. What are the barriers to your goals and what will you do to remove them?
Eating paleo but gaining/maintaing weight (race weight)
a) improper distribution of macronutrients to my body type --> log & analyze intake (starting with 40 - carb/30 - protein/30 - fat target) b) poor portion control/caving when really hungry --> pre-portion meals & pack snacks (buy enough containers for weekday meals; cook on Sundays) c) improper timing of macros? --> revisit & implement Friel’s principles Joint pain during run (run) a) Inconsistency --> run most days of the week ≥ 1 mi b) Muscular imbalance --> strengthening exercises (at least 3 every time you run) + consistent stretching c) Continue taking magnesium & glucosamine = (perceived or real) less joint/tendon pain Poor road safety to bike route (bike) a) Bypass --> bring bike to work to stop by park on way/way home + keep change of gear in trunk b) Embrace your indoor trainer even more! --> Spinervals & Sufferfest c) Go early --> commit & stick to early morning routine Pool is sooo far away & parking is tough to find (swim) a) Maximize time --> line up with errands or social outings b) Carpool with a friend c) Free parking --> go in the morning consistently and try an alternative route But I am le tired a) Snooze button syndrome --> set alarm in bathroom and/or kitchen b) It’s so dark out --> turn on lights and open curtains when you wake up c) Not eating well consistently --> food log & analysis d) Not sleeping well consistently --> set reminder to start bedtime routine (shut down devices, take melatonin if you need it) e) Suffering from couch exhaustion when I get home --> go straight from work to workout + buy a trunk organizer to house on-the-go gear for all disciplines [Car pack: spare cap, goggles, suit; water bottle; bike shoes, helmet, chamois shorts; long & short-sleeve, capris, old running shoes & watch; drawstring bag; socks, sports bra; tube of electrolytes. No excuses!] Self-accountability a) Guilt --> do SOMETHING, even if you can’t do the plan. Keep yourself honest with your step tracker. b) Lack of coach/team --> report planned workouts/sessions to “referee”; set stakes on Stickk.com OR hire a coach who will analyze your training data (they can’t analyze zero data…) + maintain a training blog for family/friends to follow & comment (see how this came to be??) c) Self-assurance --> use your network to check whether your monthly training plan makes sense (if you use your self-written plan) d) Time-efficiency --> stick to your commitments! Create time in your work day to prepare for meetings in advance, follow-up, & take immediate action on emails to de-clutter your inbox during a designated timeframe + compile list of fave recipes & prep/freeze in advance for quick cooking/consumption during the week |
Time Management
If I didn’t already come off as a neurotic freak, well, prepare to have your perception change dramatically! Trust me on this one; I’ve been told more than once that my level of detailed planning is unfathomable to most rational human beings including David. He reads something and then is able to just go do it. I, on the other hand, read, analyze, write notes, re-read, and then create a plan around what I learned. Holy mackerel.
And so it begins…starting in elementary school and continuing through present-day I have been involved with multiple hobbies and social or volunteer organizations, so I know just how quickly time in the day can disappear. This isn’t to suggest, however, that I haven’t used lack of time as an excuse not to do X, Y or Z. During some periods in my life I was incredibly disciplined while in others I just didn’t use my time wisely. Taking on Ironman necessitates conscientious time management, so I thought back to those periods where I was fiercely dedicated and tried to draw upon the habits that helped me succeed. I now realize there are tons of tools and templates out there on the interwebs that probably make this easier, but hey, it only made me stronger and more self-aware by doing it myself! |
YOUR STANDARD WEEKLY ROUTINE
This first one is an oldie-but-a-goodie, and it came from my mother who recommended I map out my weekly obligations and fill in the blocks between classes/activities with working sessions either to study, tend to school organization to-dos, or to make some meager pay to afford lunches and gas. This variation also takes into account some of the barriers to training and tries to honestly account for needed down-time, commute time, and reoccurring maintenance tasks (groceries, car, house, etc.).
Laying it out this way helps visualize how much time is actually required to keep things together. For me, this was a game-changer to start saying “no” more often. No joke – up until only a few years ago I was a “yes man” even when I was absolutely exhausted or had something else I really ought to have been doing which resulted in raging illness, a state of constant sleep deprivation = not being able to perform my best and self-loathing for unintentionally shirking more important priorities.
This first one is an oldie-but-a-goodie, and it came from my mother who recommended I map out my weekly obligations and fill in the blocks between classes/activities with working sessions either to study, tend to school organization to-dos, or to make some meager pay to afford lunches and gas. This variation also takes into account some of the barriers to training and tries to honestly account for needed down-time, commute time, and reoccurring maintenance tasks (groceries, car, house, etc.).
Laying it out this way helps visualize how much time is actually required to keep things together. For me, this was a game-changer to start saying “no” more often. No joke – up until only a few years ago I was a “yes man” even when I was absolutely exhausted or had something else I really ought to have been doing which resulted in raging illness, a state of constant sleep deprivation = not being able to perform my best and self-loathing for unintentionally shirking more important priorities.
Your browser does not support viewing this document. Click here to download the document.
FITTING NEW HABITS INTO YOUR ROUTINE
This next matrix is a variation of the complete weekly matrix and aims to link the “how I will execute my goals” by again accounting for the additional daily tasks I’m committing to this season (nutrition log, training log, consistent bedtime routine, etc.). It doesn’t really need to be referenced often, but it did help me to lay out ALL of the new daily/weekly habits that I need to have on my radar so I don’t accidentally neglect something.
This next matrix is a variation of the complete weekly matrix and aims to link the “how I will execute my goals” by again accounting for the additional daily tasks I’m committing to this season (nutrition log, training log, consistent bedtime routine, etc.). It doesn’t really need to be referenced often, but it did help me to lay out ALL of the new daily/weekly habits that I need to have on my radar so I don’t accidentally neglect something.
Your browser does not support viewing this document. Click here to download the document.
IT'S THAT TIME AGAIN
One area of life that goes completely down the tubes when I get into the heavy blocks of triathlon training is seeing to the maintenance tasks at home – laundry, dishes, cleaning – it’s like walking through a disaster recovery zone. Untidiness in the home leaves me feeling anxious and chaotic with no zen to be found. Then I go through bouts of “organizing my life”, only for entropy to win again and the feelings of chaos to return with a vengeance for letting things get so out of control. AGAIN.
This document started as a means for roommate accountability to tasks around the apartment and evolved into a tracker for myself when I donned my big girl pants and got a place of my own. It’s pretty simple with the intention just to check off what was done and when so the guilt will set in if too much time passes between check marks, and also so the less frequent tasks aren’t forgotten.
One area of life that goes completely down the tubes when I get into the heavy blocks of triathlon training is seeing to the maintenance tasks at home – laundry, dishes, cleaning – it’s like walking through a disaster recovery zone. Untidiness in the home leaves me feeling anxious and chaotic with no zen to be found. Then I go through bouts of “organizing my life”, only for entropy to win again and the feelings of chaos to return with a vengeance for letting things get so out of control. AGAIN.
This document started as a means for roommate accountability to tasks around the apartment and evolved into a tracker for myself when I donned my big girl pants and got a place of my own. It’s pretty simple with the intention just to check off what was done and when so the guilt will set in if too much time passes between check marks, and also so the less frequent tasks aren’t forgotten.
Your browser does not support viewing this document. Click here to download the document.
OH YEAH, AND…
This one is probably overkill in most cases, but I did find it helpful when studying for the GMAT. I have a tendency to ramp up REALLY slowly, leaving myself with a boatload to accomplish before a deadline (making the Panic Monster my least favorite BFF). I just filled in my hours per day and maybe jotted a note of which topic I actually completed. I also did a much better job of NOT getting burned by some other priority that I may have otherwise forgotten to plan around. I used this one as my go-to for all tracking when I wasn't as interested in keeping a detailed nutrition and training log like I am now, so it's best for a high-level viewpoint. |
Your browser does not support viewing this document. Click here to download the document.
|
DON’T FORGET TO…
This one may be more of a nuisance than an enabler, but I’m going to give it a try anyway. Referring back to the matrix with new daily habits, I am trying out Google reminders for the logging, starting the bedtime routine, and making time for friends/family on a reoccurring basis (I am terrible long-distance friend because I am “always busy” which we now know translates to not spending my time wisely).
WORKING EFFICIENTLY AT WORK
Seeing “Work” as a big chunk in the time matrix, I realized I need to stop letting work spill over into my training/maintenance time.
First things first, I spoke with my manager about my upcoming training load, new work responsibilities, and the importance of maintaining balanced working hours to adhere to said training load. Then I brainstormed and researched ways to work more efficiently:
1. Create a routine in the work calendar:
2. Make my calendar work FOR me: routine meetings means I also can allocate routine working sessions to prepare, follow-up, and focus on a particular topic or project and designate time to complete the boring maintenance tasks (I hate maintenance tasks). The hard part is committing to these working sessions and forcing others to respect this time as if you are in a meeting with someone.
3. Email management: this is where I’m really doing things differently. Traditionally I’ve been a slave to my email. While seen as reliable, this also sends the wrong message – that you are always available and will drop something to turn around information immediately. Not everything requires this urgency!
4. Communication
It’s not always easy to stick to these principles because things DO come up often, but hopefully they will make 90% of my work life more efficient!
This one may be more of a nuisance than an enabler, but I’m going to give it a try anyway. Referring back to the matrix with new daily habits, I am trying out Google reminders for the logging, starting the bedtime routine, and making time for friends/family on a reoccurring basis (I am terrible long-distance friend because I am “always busy” which we now know translates to not spending my time wisely).
- 5:00 a.m.: Act like an Ironman today!
- 7:30 a.m.: nutrition & exercise log update
- 1:00 p.m.: nutrition log update
- 8:00 p.m.: nutrition & exercise log update
- 8:30 p.m: start evening routine
- 9:20 p.m: Skype date
- 9:30 p.m.: Bedtime!
WORKING EFFICIENTLY AT WORK
Seeing “Work” as a big chunk in the time matrix, I realized I need to stop letting work spill over into my training/maintenance time.
First things first, I spoke with my manager about my upcoming training load, new work responsibilities, and the importance of maintaining balanced working hours to adhere to said training load. Then I brainstormed and researched ways to work more efficiently:
1. Create a routine in the work calendar:
- Monday/Tuesday: prepare for and connect with team 1 and team 2
- Wednesday: meet with manager and prepare/follow up with team 3 and team 4
- Thursday: meet with teams 3 and 4 and send out notes and actions from the week
- Friday: personal development (i.e. work-related training, reading, or networking; reviewing performance plan) and wrapping up loose ends
2. Make my calendar work FOR me: routine meetings means I also can allocate routine working sessions to prepare, follow-up, and focus on a particular topic or project and designate time to complete the boring maintenance tasks (I hate maintenance tasks). The hard part is committing to these working sessions and forcing others to respect this time as if you are in a meeting with someone.
- Color-code your calendar activities so you know what requires preparation and who the audience is that you’re preparing for. Also so you know what is higher or lower priority by a quick glance.
3. Email management: this is where I’m really doing things differently. Traditionally I’ve been a slave to my email. While seen as reliable, this also sends the wrong message – that you are always available and will drop something to turn around information immediately. Not everything requires this urgency!
- Set working session in calendar dedicated to checking email in the morning and mid-afternoon; otherwise it’s optional (unless your boss says “Did you see that email…”)
- Employ the Decide, Delete, Defer, or Do principle
- Drag and drop non-urgent emails or an email requiring follow-up into the calendar to ensure timely follow-up actually happens
- Just wait! Sometimes I don’t need to respond to an email and someone else will jump in – usually with a response more helpful than my own.
- Change email setting to permanently delete” Deleted Items” when you close the email program
- Create tasks in colleague’s calendars so that you don’t have to send so many follow-up emails
4. Communication
- People matrix: know all of the people involved, who needs to know what and when
- Routine communication: you’ll get fewer unique emails if you stick to a routine update schedule – they’ll know the information is coming.
- Saying “not right now”: refer back to “not everything is urgent”. When someone pops up an IM or drops by unexpectedly with a non-urgent need when I am in my working sessions, I politely explain that I can’t answer your question right now, but may I get back to you (i.e. after 3:00, tomorrow, may I make time in your calendar)
- Setting boundaries: because of the strict training schedule I’ve adjusted my “working hours” setting in my work calendar and make it a point not to accept meetings (where able) that violate this timeframe, or to stick around when someone drops by with a question or topic (instead “can I find you first thing tomorrow” or “do you want to call me while I’m on my way home”). I don’t check email and I turn off my phone outside of working hours.
It’s not always easy to stick to these principles because things DO come up often, but hopefully they will make 90% of my work life more efficient!