“It’s really looking at the vision, the history, the roadblocks, and obstacles, and then setting and mapping — through the discovery process — a strategy to move forward.”
— Michael Gervais
As noted earlier, the final step of goal setting is to execute those process goals and make adjustments as needed to stay on target to reach the main outcome goal. The goal sheet acts as a starting point and a roadmap for the goal-achievement journey, but there will often be obstacles along the road that require navigating around before reaching the final destination. In this case study, I share with you my own personal journey toward a goal of finishing my first 100 mile trail ultramarathon. Many things went according to plan. But one big thing didn’t. That’s often the case with ultramarathons, but it’s also indicative of the goal-achievement process more generally.
Early in 2022, I decided that 2023 would be the year for me to run a 100-mile trail ultramarathon. As a SMART goal, I felt the goal was achievable/attainable given my past experiences as a mountain runner — I was ready to take on 100 miles. I was also in a good place in my life. That year, my other life commitments provided enough flexibility and support to allow me to dedicate the time for training. So it was a relevant/realistic goal for me to pursue at that time.
I just needed to pick a race. I considered both the Leadville Trail 100 (LT100) and the Run Rabbit Run 100 (RRR100) in Steamboat Springs. In June 2022, I volunteered at the Leadville Trail Marathon to earn preference in the LT100 lottery and set myself up for a spot (a key early process goal). I found out in January 2023 that I got in, so my goal of wanting to run/finish a 100 miler gained specificity and timeliness to round out the SMART criteria. I had a specific race and a time-bound date to go along with my measurable goal that was achievable/attainable and relevant/realistic for me at that moment in my life, as seen below in the SMART outcome goal worksheet.
Specific, Measurable, Time-Bound
Write a future outcome goal that is specific, measurable, and time-bound.
- I want to finish the Leadville Trail 100 in August 2023 (A-priority race).
Achievable/Attainable
Write 1-3 highlights from your previous experiences, whether specific to your past athletic pursuits or other relevant life events, that give you confidence your goal is achievable/attainable.
- I ran around Mont Blanc from Chamonix to Courmayeur in both directions in one week in 2015 (runs of ~44 and ~53 miles, plus other recovery training on the days between).
- I have several years experience of long days moving swiftly through the mountains to summit peaks (including all ranked summits in the IPWA, all of the Colorado 14ers, Mount Rainier, etc.), plus related objectives like trekking to Everest base camp and running the Mount Everest Marathon.
- I’ve developed a substantial running base from 40+ years of consistent running and other endurance sports (Ironman triathlons, biking, XC skiing, etc.).
Relevant/Realistic
Evaluate whether the goal is relevant/realistic by answering these questions.
- ✔Does the goal align with and resonate with your current athletic interests?
- ✔Does the goal represent something you truly want to do and freely choose to do (versus something you feel you “should” do to check a box or because others want you to do it)?
- ✔Considering your other life commitments (work, family, etc.), financial situation, and the training you will need to do to realistically achieve the goal, are you in a position right now to pursue this goal?
A key early process goal, as I noted, was doing the volunteer work over a year in advance of the race to help me qualify for a spot. This wasn’t a training milestone, but it was nevertheless an important step in the process of being able to achieve my goal. So this is included in the goal sheet.
The 100 miler was my only A-priority race of the year. Some people love to race frequently and do well integrating “training races” into their training plan. I’m the opposite. I love to go off on my own and just focus on training. I had considered using the Leadville Trail Marathon and Silver Rush 50 miler as training races, but opted against it knowing I often do better just focusing on training for a big objective like the LT100. I did have several skimo and cross-country ski races during the winter months, but once I transitioned fully into run training by April, the rest of the summer was focused on training without any more races. Instead, I had some key milestones that I used as important process goals.
I also worked out the regular actions I would need to take on a monthly, weekly, and daily basis. This included focusing on consistent mobility work to deal with a long-time knee issue that mobility work helps keep at bay, a consistent sleep schedule including at least one nap each week to ensure I was recovering from the increased training load over the summer months, and a focus on proper eating.
These process goals can be seen in the goal sheet below.
Outcome Goal
- Finish the Leadville Trail 100 on August 19, 2023 (A-priority race).
Confidence Statements
- I ran around Mont Blanc from Chamonix to Courmayeur in both directions in one week in 2015 (runs of ~44 and ~53 miles, plus other recovery training on the days between).
- I have several years experience of long days moving swiftly through the mountains to summit peaks (including all of the Indian Peaks, all of the Colorado 14ers, Mount Rainier, etc.), plus related objectives like trekking to Everest base camp and running the Mount Everest Marathon.
- I’ve developed a substantial running base from 40+ years of consistent running (and other endurance sports, including Ironman triathlons, biking, XC skiing, etc.).
Training Races/Key Milestones:
- Dial in drop bag logistics in early to mid August
- Max mileage/vert training block from June 19-30
- 10+ hrs running and 5-10,000 vertical ft per week in June/July
- Run each section of the course 1+ times in June/July
- Frisco Gold Rush 10K skate ski race on February 11 (B-priority)
- XC ski races at Frisco in Jan/Feb (5 races from 6-8 km) (C-priority)
- Skimo races at A-Basin in Nov/Dec (2 races from 1-2 hrs) (C-priority)
- Volunteer at Leadville Marathon in June 2022 to earn LT100 spot
Monthly Actions:
- 3+ runs/month on sections of the LT100 course in June/July
- Assess past/upcoming training and adjust as needed
Weekly Actions:
- Follow training plan for back-to-back long runs
- Follow training plan for threshold/tempo workouts
- Take one or more naps per week as needed
- Assess past/upcoming training and adjust as needed
Daily Actions:
- Start/end each day with 30 minutes of mobility work
- Sleep at least 8 hours each night with consistent bedtime
- Ensure adequate calorie and protein intake with meals
Even the best laid plans can encounter obstacles and setbacks.
My training moved along like clockwork as I consistently hit my process goals on a daily, weekly, and monthly basis. During June and July, I surpassed all of my training milestones and the coaching tools I use on TrainingPeaks to monitor training and model training load/form helped me peak right on schedule for the LT100 on August 19.
I lived at 9,400 feet less than an hour drive from Leadville, so I did many of my longer training runs on the LT100 course. I was also able to sprinkle in mountain runs of the type I usually spend my summers doing with ridge scrambles and plenty of summits over 13,000 feet.
I thoroughly loved the journey of training for this goal and I was set up well to get it done on August 19. Only I didn’t.
Heat is a nemesis of mine and race day was particularly hot, hotter than any of my training runs on the course. Having trained all summer at altitude, I wasn’t heat acclimated. It was also my first time racing an ultra of that distance and I made every mistake I could have made. Ultimately, I wasn’t able to get all the fluids I needed between aid stations early in the race and severely overheated with my body shutting down, physically and mentally. I DNFed at mile 50.
I allowed myself a day to be disappointed, but then went back to my performance standards, one of which is to use setbacks and obstacles as opportunities for learning and growth. When I got home from Leadville, I sat down and recorded in my notebook everything I learned from the day. Several pages later I had a roadmap for what to do differently on my next attempt. When would that be?
The next day, I checked the Run Rabbit Run 100 registration page and found a few open spots remaining. I signed up for one and adjusted my goals. Now, my main outcome goal for the year was to finish the Run Rabbit Run 100 — four weeks away — and the LT100 attempt became just another 50-mile training run, another process goal for the RRR100. The timing worked well so that I could adjust the outcome goal and use the LT100 attempt as a process goal. I carried forward enough unused fitness from Leadville that peaking for another 100 miler attempt four weeks later was feasible.
I may not have been in as great a condition physically for the RRR100 on September 15 as I had been for the LT100 on August 19, but I was certainly better prepared mentally and strategically. I went back to my personal “why,” applied the learnings from the LT100 DNF, successfully navigated the ups and downs of the RRR100 (without encountering any problems with heat on a much cooler day), and achieved my outcome goal of finishing a 100 miler. Relying on my performance standards and process goals — while keeping my big “why” in sight — ultimately allowed me to get it done.
I was lucky to have a second opportunity during the same season, but sometimes the goal-achievement journey can take longer than anticipated or result in not achieving the desired outcome goal. That’s part of the process — and, ultimately, it’s the process that sustains life, not the final destination.
