• Skip to primary navigation
  • Skip to main content
Operation Move

Operation Move

Online Running Coaching

  • About Me
    • Contact me
  • Blog
  • Podcast
  • Coaching
  • Run Club
  • Ebooks
  • Downloadable Plans
  • Bookings
  • Shop
    • My account
    • Cart
    • Checkout
  • Show Search
Hide Search
You are here: Home / Archives for goal setting

goal setting

Marrying the process – what would you still do if you knew you would fail?

OperationMove · January 5, 2022 · Leave a Comment

We often hear about loving the process, or setting process based goals or just being about the process, but what does it really even mean?

You’ll often hear people talking about the process, but it can get a bit like jargon after awhile. Like, how do you tell the difference between the tempo run which is about the process and the tempo run which is about finally nailing that half marathon PB? They can look a lot alike. So, that is our deep dive for today!

Interested in coaching?

Let’s talk about achieving your running goals, while maintaining the most important thing – your joy. You can sign up here. 

Stay up to date on:

  • instagram @opmove
  • facebook @opmove
  • facebook group @ facebook.com/groups/opmove
  • Support me on Patreon and receive exclusive podcast episodes, training plans and articles.

What’s so special about the 29th of December? Your guide to resolutions

OperationMove · December 29, 2021 · Leave a Comment

This one time, I made a very big change and I didn’t wait until the 1st of January

New years, new weeks often make it easier to initiate that change, which is great – but keep in mind that no matter what you are going to have to go through tough spots with it. There is often no right time to do something, you just have to be so sick of the alternative that it’s worth it. In this episode I’m talking about:
  • Writing things down, so you are more likely to stick to things
  • How to build in the baby steps of self efficacy to keep going
  • Focusing on consistency over perfection
  • And how to assess if what you are doing is even working

Interested in coaching?

Let’s talk about achieving your running goals, while maintaining the most important thing – your joy. You can sign up here. 

Stay up to date on:

  • instagram @opmove
  • facebook @opmove
  • facebook group @ facebook.com/groups/opmove
  • Support me on Patreon and receive exclusive podcast episodes, training plans and articles.

Podcast: Episode 137 – Creating the bubble and the environment for the change you want in 2021

OperationMove · January 8, 2021 · Leave a Comment

Oh hello, I hear it’s 2021.

And it’s been awhile since I’ve been on the podcast, and boy did I miss it. In this episode I’m talking about:
  • Why it’s really hard at this time of year to navigate the new year – whether you have goals you’d like to achieve or not
  • Creating an approach for change that is based on curiousity
  • Being willing to make changes to better support your goals
  • Creating the environment that is going to work for you instead of work against you.

Learn to Run starts on the 18th of January

This program includes:
  • Four different programs depending on whether you are an absolute beginner or already running 5km
  • A 12 week, supported program with access to a coach.
  • Options for individualised programming and one-on-one coaching
You can sign up here. 

Check out Run Club and the Operation Move Sisterhood

Our amazing community includes:
  • Plans from 5km to Marathon from Beginner to Advanced
  • Weekly workouts for when you are in between plans, or just to spice up your week
  • A private facebook community
  • Access to coaches for all your questions
  • And most importantly – the most supportive community you can imagine!
You can sign up here.

Stay up to date on:

  • instagram @opmove
  • facebook @opmove
  • Our community group has moved! Check us out at sisterhood.opmove.com

Podcast: Episode 127 – The Year of Mini Goals

OperationMove · June 4, 2020 · Leave a Comment

This week I have company!

Kirsten is back and we are catching up on all things post-home schooling apocalypse, the virtual run across Tennessee, 10km training and:

  • Creating adventures for yourself in the absence of races
  • Fun things to work on that you wouldn’t normally be able to do in a training cycle
  • Mini goals ranging from elevation, to segments, to time trials to distance
  • And the usual kind of shenanigans we get into.

 

Support the podcast, so we can make more and get access to bonus episodes!

 

You can support Operation Move and the podcast on Patreon. I am so grateful for your support! In this week’s bonus episode, I’m talking about how to handle that pre-workout anxiety that you get before a harder session.

 

Would you like your question answered?

As promised on the podcast, you can book in a skype call here Or you can email me here.  

Check out Run Club and the Operation Move Sisterhood

Our amazing community includes:

  • Plans from 5km to Marathon from Beginner to Advanced
  • Weekly workouts for when you are in between plans, or just to spice up your week
  • A private facebook community
  • Access to coaches for all your questions
  • And most importantly – the most supportive community you can imagine!

You can sign up here.  

Stay up to date on:

  • instagram @opmove
  • facebook @opmove
  • facebook community group @opmove

You can listen on iTunes, Spotify or Stitcher  

Planning your week for maximum impact on the things you care about

Zoey · July 16, 2018 · Leave a Comment

Ages ago I was listening to a podcast with someone who highly advocated never checking your email in the morning – and having it be an afternoon activity (and that it should only be a once a day activity – unless you have a specific job that requires you to check more regularly than that). The reason was that if you check your email first thing, then it tends to set everyone else’s priorities for your time for the rest of the day, rather than you pursuing your own priorities first. Often that first part of the day (especially for morning people like me) is my most creative time of the day, so it’s important that I prioritise it for that type of work.

This isn’t strictly about running, but the better organised you can be with your time, the easier it will be to fit the training that you want to do in. So I thought I’d share a little bit about how I structure my priorities and my week to get the most out of it. Because let’s face it, I have a full time job, two kids (thankfully at school, most of the time!) and my personal preference is for a high volume training week, so I need all the productivity I can lay my hands on.

This is what is working for me at the moment.

Write down your priority list

I don’t like thinking of it as a to do list. To do lists are stressful. Priority lists are about making sure the most important things are the things that get done first. I tend to look at my list from the week before to get in all the things that are weekly things that don’t really change and then I add in anything else that is particular to the week or in preparation for a bigger monthly or quarterly event. Next to each thing, I estimate how many hours it will take me. I also write down training sessions in my priority list, because they are important too and note down how long they will take as well. I like to make sure that everything is written down there. So if I need half an hour a day to respond to emails, that time is not going to come out of thin air, it needs to be on the list. And then I number everything from first priority to last priority.

Break up your day into 1 hour blocks, with breaks.

I find that I like to separate out my different things into sections so I might be working on the website for an hour, then I might have lunch, then I might do a weights session, then I might come back and do an hour of programming. That’s for a few reasons. It keeps my mind nice and fresh by switching between things. It allows me to be pretty focused because I’m only working on one thing at a time for at most an hour and it means I’m not sitting down at a computer for hours at a time. An interesting study found that when you think you are being hyper-productive with multi-tasking you actually end up losing about 40% of your time by switching from task to task, and you are much better off single tasking. So that’s really what I try to do.  But make sure you have time in between your slots because you aren’t a machine, you need to create a bit of buffer space between activities which also allows for wiggle room when something comes up unexpectedly.

Before I start adding things into blocks, I add up the total hours and make sure I have enough time through the week. In a typical week I might have about 25 hours on my hands once I take out appointments, stuff for the kids, school pick up and drop off and all the rest of it. So if my number is higher than that, then I’d need to make some adjustments to my priority list and move a few things that are low down the list into next week.

Start slotting your priority list into your time blocks

Now it’s time to start adding your priorities into your time slots. I like to put the things that require the most creativity first thing in the morning when I am fresh and the things that are more purely administrative in the afternoon. It’s good to work out what your sleep style is to work out when you work best through the day. As a classic early to bed, early to rise type of person I’m pretty good for anything I need to get done in-between 5 in the morning and 3 in the afternoon but after that I don’t really have the attention for it. If you can, structure your day around what is going to work for you. I also like to put things that I have a high level of resistance to (like rehab) earlier in the day. If I leave it to the afternoon I can get decision fatigue and really struggle to push myself to do it. Whereas if I do it earlier, I find it easier to get going and then I get to feel really smug about it for the rest of the day.

The good thing about this system is you can put in all of your appointments or meetings so you can see from the outset whether you have a fair amount of time through the week or if it’s a week that is jam packed and you are only going to be able to get the necessary things done through the week. I do tend to stack things a bit more at the beginning of the week so that Friday can be a bit more of a relaxing day or a day to do errands.

If you are able to: alternate between sedentary and active things and it will make a huge difference to what you are able to get done through the week.

And remember, nothing is set in stone

Planning is all about giving yourself the maximum opportunity to get things done. But life has a way of not going according to plan, regularly! I do find it’s often necessary to move things around through the week or if something comes up get rid of things that aren’t absolutely necessary from my schedule. Remember it’s there to make your decisions easier through the day, structure the day so it’s the most enjoyable and help you to get through what you want to get through, but don’t let it become an albatross around your neck either. If a friend comes over for coffee, or if you need to just not be doing stuff for a day, don’t sweat it. It’s a priority list, not a to do list.

  • Go to page 1
  • Go to page 2
  • Go to page 3
  • Go to page 4
  • Go to Next Page »
  • Email
  • Facebook
  • Instagram
  • Twitter
  • YouTube

Copyright © 2023 Operation Move · All Rights Reserved · Powered by Mai Theme

  • About Me
  • Contact me
  • Sitemap