mst3kharris is slightly prepared!

[mst3kharris]

I've decided to tackle this and that's a really big step for me so I'm already proud of myself.  So far I've come up with the following:

 

Main Goal:  Run a 5k with H in the spring

 

Sub-Goal #1: Run twice a week for six weeks.

Sub-Goal #2 (tentative): Do complete warmup and cooldown before and after running.

Sub-Goal #3 (tentative): Keep track of how many times a week I eat out.

 

I know I can do that.  However, I'm having trouble thinking of other sub-goals so any help anybody can give me would be really appreciated.

 

(Seriously, I have had panic attacks in the past because I felt like I couldn't set goals or follow through on them, so the fact that I'm trying this is enormous.  I already get a gold star because I stopped myself from freaking out about not being able to think of two more goals!   )

[ChasingBoston]

Some basic quests could be doing a food journal (not counting calories, just writing down what you ate). Maybe some yoga. Stretching after runs. Standing toe lifts (I know I got that name wrong). Taking the stairs instead of the elevator/escalator. Cooking a healthy meal X times per week. Reducing soda intake. Etc.

Oh, and I love your Challenge headline!

[mst3kharris]

I knew I wasn't totally unprepared, no matter what Illidan says!  

 

You've reminded me that I saw a runner's yoga video suggested somewhere in the Running forum; I might try that on my off days.  Thanks!

[lishvicious]

I second the idea for a food journal, yoga/stretching, maybe your water intake, getting enough sleep, etc. You could always take a look through previous challenges to see what other ideas people have come up with. 

[mst3kharris]

Ooh, research.  I'm good at research!  Thanks!

[Amdhiel]

I'd also think about if there is something that might prevent you from keeping your runs that you should watch out for or work on? The yoga idea is really good because it should help with injury prevention. Another possibility would be some form of strength exercises like the BBWW, strength would help you with your running.

[Amdhiel]

Here's a short yoga vid for runners... haven't watched it yet but the others in the series have been good.

[ChasingBoston]

There are a lot of good yoga for runners videos on YouTube (which I admittedly need to take more advantage of).

[Blaidd]

you know it's ok to only have 3 goals.  Especially considering what you say about getting panic attacks from setting goals.

 

I notice that you've added a Scouts' tag to your thread.  This isn't to pigeonhole you into particular guild, but rather to bring one of their ambassadors here to offer you encouragement, support or advice.  Your goals fit well with the overall spirit of their guild and you are more than welcome to pop into their Tavern and introduce yourself to them.  You are also more than welcome to pop me a message anytime. 

 

Good Luck

AB xx

[blkhole24601]

I'd also think about if there is something that might prevent you from keeping your runs that you should watch out for or work on? The yoga idea is really good because it should help with injury prevention. Another possibility would be some form of strength exercises like the BBWW, strength would help you with your running.

 

I 100% agree with this, having recently discovered firsthand the benefits of strength training! But as someone who also struggles with anxiety, starting small is a great place to start and it'll help keep you on track to completing your goals. A little bit is better than nothing, after all!

 

Best of luck to you!!

[Amdhiel]

I 100% agree with this, having recently discovered firsthand the benefits of strength training! But as someone who also struggles with anxiety, starting small is a great place to start and it'll help keep you on track to completing your goals. A little bit is better than nothing, after all!

 

Best of luck to you!!

 

Oh I deal with anxiety as well and am recovering from a long major depressive episode so I totally understand starting small.

[mst3kharris]

Once I feel pretty good about having gotten the running to settle into a habit, I fully intend to start working on integrating bodyweight work or some kind of lifting into my routine.  It's just that normally I'd be trying to run three days a week AND bodyweight work three days a week and then after about four days of success I'd be tired and sore on day five, skip it, and never do it again.  So I'm trying to go slowly.

 

What's BBWW?  I tried googling it and got some... interesting definitions, none of which I think are what was meant.

 

Did I add a scout's tag to this?  I don't remember doing it, but my memory is rubbish.

[blkhole24601]

BBWW is the Beginner Bodyweight Workout from Steve's blog: http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/

 

I did it for a couple of weeks before it became too easy for me, but everyone's rate of progress on it differs. I did find it a fantastic place to start with strength training. Whenever you're ready, of course! I do agree that doing a whole bunch of changes at once is a recipe for failure; if I hadn't been running prior to joining NF and if I didn't have a couple of weeks on the site before I could sign up for a challenge, I might not have done as well as I did. Little steps are one of the keys to successfully changing your habits and lifestyle!

[Amdhiel]

Blaidd added the scouts tag . And yeah see what blkhole said re the BBWW. Slow is the best way to do this, trying do exercise 6 days a week is something you really have to ease into. Are you comfortable doing something 3x a week? If so you could run 2x and try the BBWW on the 3rd day.

[mst3kharris]

Hmmm, now I kind of want to try adding the BBWW workout, but I'm still apprehensive about trying to do too much.  My brain walks such a fine line between interested and overwhelmed.    I'd definitely like to incorporate it into my next challenge, though!

[Amdhiel]

Incorporate it whenever you're ready because you are the only person you have to satisfy!

[T2sarahconnor]

Love your name!

Welcome to the rebellion!

You can always adjust your goals. Having 3 goals is perfectly fine! This is your time to learn what challenges work best for you! You have gotten great feedback so far!

My only suggestion is look at the eating out goal. How many times do you eat out now? I am assuming you would like to limit this?

I would phrase your goal as only eat out X times which is less than you do now.

Good luck with your challenge!

Also I will be posting a level 1 accountabuddies group later today. I will pop back on and add the link to see if you would be interested. It is a great way to meet and support people here!

[GingaNinja]

There is also the angry birds workout, which is about only having a short time to work out, some people have just been doing the mobility section of Steves TMNT workout so maybe some of those kind of exercises might work for you?

 

Good luck with your challenge!

 

[deerskin]

Congrats on starting your first challenge! Good luck!

[tundralily]

Ahoy fellow cut lass! Checking in to say hello and to say that ye goals look awesome! Give're hell this week, ye'll do awesome!!! Subbed.

[mst3kharris]

Okay!  I gave it some thought over the weekend so I could finalize my goals today.  I really wanted to make sure that I had them clearly defined.  Here I go!

 

Main Quest: Run a 5k with H in the spring.

Sub-Goals:

1. Work on being able to do all of the beginner's Dynamic Warmup.
2. Run 2x a week, focusing on maintaining a sustainable pace and breathing pattern.
3. Keep a log of my results so I can track improvements.

 

Here's the Dynamic Warmup:

• jump rope for 30 seconds
• 20 jumping jacks
• 10 squats
• 5 lunges (per side)
• 5 elevated pushups
• 10 hip extensions
• 5 hip rotations (per side)
• 10 forward leg swings
• 10 side leg swings
• 10 Spider-Man steps

My Life Quest for this challenge is to spend at least one day a week searching for jobs and making notes of ones I like.  Ideally I'll find at least one per session but if I don't, I don't.  The point for me is to focus on doing the search instead of meaning to do it.

 

My Motivation is two-fold: I want to continue to create a solid, consistent foundation for myself, and I want to make the best use of the vocational rehabilitation program in which I'm enrolled.

 

My Reward at the end of six weeks is... well, I would like it to be a haircut at the salon I like, but I'll have to see about that.

 

So right now my intention is to go running on Monday and Wednesday mornings, and do my job search on Tuesday mornings.  I'm a tiny bit worried about tomorrow because I have a volunteer thing at eleven o'clock, but that just means I have to make sure I'm up in time, I guess.

 

Okay, now I'm feeling a bit anxious, but hey, I don't have to worry about actually getting anything done until tomorrow, and I know what it is, and it's totally manageable.  I think I'll go make sure I have clean workout clothes.

[JazzyM]

Ahoy! I think your goals are great. I know the first time I tried to do a challenge, I picked things that I thought at the time were easy enough to do. They weren't. This past challenge was my first completed and I picked super easy goals. Don't be afraid to choose super easy goals. You don't have to take on too much at a time because you think you should.

 

I suggest making a spreadsheet to track everything. If you have a smart phone, you can make the spreadsheet on google docs and download the Google Sheets app to your phone so you can update on the go. Helps me.

 

Good luck! We're all proud of you!

[Amdhiel]

I love the more detailed quests! Being specific helps to make things measurable which makes it easier to track your progress!!

 

I have a silly question regarding your job search. What's your motivation? You mentioned voc rehab, so I'm wondering if this is just to apply for new jobs or whether your looking for ideas of where you want to focus your attention and new skills you want to learn.

 

I hate looking for jobs and updating my resume so it's nice to understand why I'm doing it and what my focus is.

[mst3kharris]

I have two goals for the vocational rehab program I'm in.  One is to find a job that, while not necessarily perfect, suits me well enough that I think I'll be able to sustain it for the foreseeable future.  In the past, I've picked jobs that weren't nearly challenging or interesting enough for me, which put me in situations where my ADHD kicked in and I made really bad decisions.  I mean, I could just keep going after jobs with no internet access, but let's be honest, what high-end job doesn't require a computer?  My second goal is to explore my long-term goals and how to achieve them.  For example, if I do decide to go after an English Ph.D., is it true that I'm going to be super-unemployed for the rest of my life?  If I can't be an English professor, what else could I do with an English Ph.D.?

 

My overall motivation for vocational rehab is to find a new and better direction instead of getting back on the merry-go-round of bad decisions, failure, and depression that I've been on for fifteen years.  I'm really tired of that ride!

[Amdhiel]

I have two goals for the vocational rehab program I'm in.  One is to find a job that, while not necessarily perfect, suits me well enough that I think I'll be able to sustain it for the foreseeable future.  In the past, I've picked jobs that weren't nearly challenging or interesting enough for me, which put me in situations where my ADHD kicked in and I made really bad decisions.  I mean, I could just keep going after jobs with no internet access, but let's be honest, what high-end job doesn't require a computer?  My second goal is to explore my long-term goals and how to achieve them.  For example, if I do decide to go after an English Ph.D., is it true that I'm going to be super-unemployed for the rest of my life?  If I can't be an English professor, what else could I do with an English Ph.D.?

 

My overall motivation for vocational rehab is to find a new and better direction instead of getting back on the merry-go-round of bad decisions, failure, and depression that I've been on for fifteen years.  I'm really tired of that ride!

 

Oh how I feel for you! I'm going to be working through similar things soon. I really don't want to be stuck taking a perm position at a company that doesn't align with my values and in a position that kills my soul.

 

You could try looking into publishing or something like that. I know authors have manuscripts that have to be reviewed and proofed, might not be the best use of a Ph. D. but it could open doors to new ideas.