Original Goal:

Cardiorespiratory Endurance Goal: 15:30 1.5 mile run

Specific Objectives:
1. Do the run twice per week for the entire semester.
2. Switch between sprinting and running (HIIT) to increase cardiovascular strength
3. Get steps in on days I am not running.

As can be seen above, my original cardiorespiratory goal was Specific, Measurable, Attainable,
and Realistic. The Time-Frame was not very clear, however. Had I mentioned I wanted to
achieve that time by the end of the semester, this would have been a very effective SMART
goal.

While the original goal was well set, the specific objectives to achieve the goal should have also
been SMART objectives. The first objective, “Do the run twice per week for the entire
semester.” was a good goal. The next two were more vague. I think establishing more specific
objectives would have helped me stay on track and give me a higher chance at achieving the
goal.

Cardio Assessment #1
Test Date: August 30, 2019
Finish Time: 16:27
Fitness Category: Average

1. Is your fitness classification what you expected based on your current level of activity? If
not, why do you think it was higher or lower than expected?

It is about what I expected considering I used to be very active in sports but recently
have not been.

2. Write fitness goals for maintaining or improving your cardiorespiratory endurance. You
might have to refer to your notes for a reminder on how to set goals.

I want to run 1.5 miles in under 15:30 by the end of the semester.

After my first cardio assessment, I had a good baseline for where I was at and how far I had to
go to reach my goal. I also specified the “T” in my SMART goal in this assessment by saying I
wanted to achieve the goal by the end of the semester.
SMART Goal Revision: Cardiorespiratory Fitness

I had a pretty decent SMART goal the first time I submitted my cardio goals. Over the next 3
weeks, I want to run 1.5 miles 2x a week. I have also established goals for the time I want to run
a mile and half in by the end of the semester. Over the next three weeks, my goal is to run
them under 16 minutes.

As can be seen in my revision, I really started getting specific on my objectives. Not only did I
want to run 1.5 miles twice a week, I also created a goal time to run them under. By creating
goals for my runs each week, I became more determined and each of my runs pushed me more
than if I had only been satisfied with completing the mileage amounts without worrying about
the time it took me.

Cardio Assessment #2
Test Date: October 3, 2019
Finish Time: 12:47
Fitness Category: Excellent

1. Is your fitness classification what you expected after working out for 6 weeks? If not,
why do you think it was higher or lower than expected?

I am actually surprised at this dramatic time improvement. I think it was a lot lower than
expected because I learned to breathe at a better pace. I also used to run a lot and
thought I would not be able to improve as quickly as I did.

2. What can you do to maintain or improve your cardiovascular endurance?

I plan on swimming more. I found that I enjoy it and it is much gentler on my joints. Even
after thoroughly stretching, I found I had pain running that I did not have swimming.

Very shortly after I had revised my goals and objectives, I had another cardio
assessment. I blew my goal time out of the water, beating it by almost 3 entire minutes! Before
this official assessment, I had been running 1.5 miles near the 13 minute mark but never broken
13 minutes. As I was running, I had a really good pace and checked my time regularly. It dawned
on me as I passed the 1 mile mark that I was going at a great speed. I pushed hard to see what I
could get. I had a mixture of lots of different emotions after seeing my final time. I was really
tired, but also relieved and proud to have gotten such a good time.

I learned many great lessons through setting really clear SMART goals. One of the
lessons I learned was the importance of being accountable. Because I had a class that held me
accountable, I felt more of an obligation to achieve my goals. Another lesson I learned about
goal setting is not to set them too low! I used to run track and field in high school and could
have run 1.5 miles in under 11 minutes. I think I was able to get into shape quickly because I
had done it before. While setting a goal of 1.5 miles in 15:30 was a big improvement from
where I started at the beginning of the semester, it was much slower than what I could have
done if I had set a goal that pushed me more. It can be difficult to walk the fine line of making a
realistic and attainable goal vs setting a goal that is too easy.

Now that the semester is winding down, I am going to take a small break and pare down
my exercising to 2 days a week until January. My body is feeling a little worn down and I will be
traveling a bit through the holidays so I want to stay realistic. However, I really want to keep the
ball rolling on this new routine of working out that I have started from this class. I plan on
hitting the gym hard again staring January 2020. In terms of Cardio endurance, I am going to
focus more on swimming to help relieve some of the impact my body was feeling from running.