Can I give more?

I've said it before and I'll say it again, I love a plan.  Reflecting that passion, I maintain several large calendars that allow me to see multiple months of any of my plans (business, professional development, fitness) simultaneously.  In the case of my fitness calendar, I detail all of my workouts on the path to any particular fitness goal.  I take pleasure in building my fitness calendar -- carefully including factiods about my next fitness goal (location, distance, elevation profile . . . ) as well as pictures and quotes that inspire me toward my goal.  

The highlight quote on my current fitness calendar (tied to a marathon training plan) is from record-setting marathon runner, Paul Tergat.  It reads: "Ask yourself: 'Can I give more?'.  The answer is usually: 'Yes.'." 

I like this quote because it motivates me to observe the effort I'm putting into my plan overall and into any individual workout.  It keeps me in a place of intention in my plan.  Importantly, it's an observation I make, not a judgment.  That is, I check in for useable feedback, which may cause me to adjust my plan.  I'm careful not to tie a value judgment to my "can-I-give-more?" answer.  I don't set up observations to evaluate results as "good" or "bad" rather just to NOTICE useable feedback to make course adjustments that keep me moving in the direction of my goal.  

What I sometime observe with clients is a pattern of their "confessing" a missed milestone or reduced effort followed by a question of "is that bad?" or "is that o.k.?"   My response is that it is neither bad nor good, it is what it is.  What may be of value is how you use the feedback.  Can you push a little harder?  Might you go a little further?  Have you given all to the point of reduced return (maybe indicated by burn-out, injury (in fitness plans) or loss of positive emotional associations with your goal).  To answer the "can-I-give-more?" question, one must have an understanding of how objectively to observe effort, exertion or progress.  So, how do I observe effort without judging performance?  

First, I find it helpful to have a baseline understanding of where I am at the start of any endeavor.  For this example, I'll stick with the marathon plan.  I recorded my baseline abilities early on in my calendar keeping. I looked at weekly running mileage, longest (at the start of my program) run distance and miles-per-hour speed based on a one-mile time trial in a four-mile run. 

I use that baseline information when I check in on subsequent training.  Note: I also routinely use a heart rate monitor, which enables me to observe how hard my heart is working (the heart, normally linked to subjectivity, can be quite the objective organ when it comes to observing heart rate).  If I notice something is different in my planned progression, I adapt without judgment.  We all have days when we can give more -- and some days when we really can't.  Knowing how to use the answer to "Can I give more?",  helps me to stay on track, motivated and progressing toward my fitness goals.

This same approach is applicable to observing progress toward most goals -- and making adjustments "to do."  Here are the steps:

1. Observe and record your baseline.  This is observing like a scientist -- no evaluation, just noticing.  Record that baseline finding on a chart or calendar -- or in a journal.  
2. Identify tools to measure change from the baseline (or subsequent changed states) -- again, not evaluating, rather gaining awareness of what you are doing (or how much you "can give").
3. Use your "noticing" tools and record your results.
4. Consider how you can use what you have noticed (the feedback) to affect change.
5. Adapt your plan and return to step #3.

Above all -- execute the steps in a no-judgment zone.  Observe, learn and grow.

So, take a moment to think about any goal you have set for yourself.  Can you give more?   How do you know?