This document outlines a SMART goal for a student to regain her endurance for running after being diagnosed with Polyarteritis Nodosa. Her goal is to run 60 minutes at 6 miles per hour at least 6 days a week within 1 month. She breaks the goal down into specific, measurable, attainable, realistic, and timely steps. She acknowledges potential setbacks from her condition but completes her goal despite some delays from illness.

1. By Eden J. Berube
Third Year Health Promotion Major
Wellness Choices for a Healthy Active Lifestyle
PE-2850-F3

2. What is my SMART Goal really about?
My SMART goal has to have incorporated these key five factors:
S: My SMART goal has to be SPECIFIC
M: My SMART goal has to be MEASUREABLE
A: My SMART goal has to be ATTAINABLE
R: My SMART goal has to be REALISTIC
T: My SMART goal has to be TIMELY

3. The Specifics
In July 2011, I was diagnosed with Polyarteritis Nodosa (also
known as PAN). At the time of the diagnosis, I was very sick
and had had for the past 2 months stopped exercising
regularly due to my body’s complications. After the diagnosis,
the treatments and procedures were so complicated that I had
put off my exercising regime until my body could handle
daily exercise. Up until about September, I had gone to the
gym a few times per week which was different than my
previous habit of six days per week. My endurance and
tolerance for running 30-60 minutes a day had dropped
dramatically, and my goal is to work up to running 60
minutes at 6 miles per hour at least 6 days per week within1
month like I had in the past.

4. Taking on Serious Measures
My SMART goal must be Measureable. So, here are the specific steps and
directions I will take when it comes to making sure my SMART goal is
Measureable:
I will divide the amount of time I wish to build my endurance to (60
minutes) into quarters, and then divide the month into quarters and deal
with each quarter separately. For the first week of the month, I will run for
15 minutes per day. During week 2, I will run for 30 minutes per day.
During week 3, I will run for 45 minutes per day, and for week 4 I will run
for 60 minutes per day to train my body at that level.
However, I realize that my body may not be able to make it at an immediate 6
miles per hour. So, for Week 1, I will start running at 5.4 miles per hour.
Every day during that week, I will go .1 mile faster every day when running,
which will lead me to be able to run at 6 mph on the last day of that week.
For week 2, I will do the same. However, by then my body will have had a
decent amount of training and my running from there out will start at 6
mph.

5. Attain to Maintain
My SMART goal is definitely attainable. I only take evening and online
courses, so to help me stay on track, I will pick a time every day that I devote
myself to working on my goal. Every day at 10:00 a.m., I will head down to
the Cardio Theatre at PSU. I also have a back up space to run in case the
Cardio Theatre is closed. If it is, I will use the Fitness Room at the HUB. I am
also notifying my closest friend about my goal so she can help keep me on
track if needed.
The two images
display PSU’s
Fitness Facilities,
located in the
Hartman Union
Building. I will
be using these
facilities to attain
my goal!

6. Let’s Really be Realistic
My SMART goal is very realistic. Now that I
have the proper medicine that I need to control
my PAN, my body definitely is in shape to
continue my running. Also, I have been able to
run at 6 mph for 60 minutes in the past, so
there is no reason why I can not do that now!

7. Time to be Timely!
I believe that 1 month is a good amount of time to accomplish
my goal because it is easy to measure out, like I have done in
quarters. So, by November 16, 2011 I will be able to run for 60
minutes at 6 miles per hour at least 6 days per week! After I
reach this goal, I will continue to keep up my endurance and
run daily.

8. Setbacks to be Aware of
• Due to the fact that the medication I am on attacks my immune system,
there are some days where I may be too sick to run. If this happens, I will
just continue on with the plan the day that I am able to run again.
• PAN is an auto-immune disease, so there may be days where my body
spontaneously attacks itself and my ankles are not in good condition to
run (throughout the time when the PAN was at its worst, my ankles
swelled up to about 5 times their regular size, making it difficult to
function
• I may have to visit Dartmouth Hitchcock Hospital unexpectedly, which
could interfere with my running time.
• Due to the fact that PAN attacks the blood vessels that lead to my major
organs, my heart may be in danger if the running overstresses it; which
would mean I would have to give myself a break.
• My lungs have popped capillaries, so on some days breathing might be
difficult and running may just be to much for my body.

9. To-Do List
There are some very important things that I must do every day to ensure that
my body is at its best; so I am able to run. This includes:
-Drinking at least 8 glasses of water every day
-Getting enough fresh fruits, vegetables, and protein
-Try to get between 6-8 hours of sleep every night
-Listening to my body! If I feel that I am not able to run on a certain day, I should
rest. It is best to take one day of rest, rather than overworking myself and needing to
take an additional few days off because I didn’t listen to my body.

10. I did it!
Today I proudly ran for 60 minutes at 6 miles per
hour!
I did experience a few set backs throughout my
experience. These setbacks were:
10/20: I had to go to Dartmouth unexpectedly, and was gone all day; which
cut into my running time
10/30: I caught a virus and was to ill to run
11/06: My ankles were to sore to run
Despite these setbacks, I did complete my SMART goal
and am very proud of myself!

11. Polyarteritis Nodosa
Here are a few pictures of Polyarteritus Nodosa and a few of the symptoms
that I experience. Please note that the images shown are not of me, but of
other individuals with PAN.
The bruises that Spring 2011 is when my PAN was The bruises on my
appear on my legs starting to elevate to its worst- every body range from
are also happening day I had ankles identical and a lot black and blue to
to my organs of times worse than the above image
red speckles

12. Polyarteritus Nodosa
Here is a short clip on Polyarteritis Nodosa:
http://www.youtube.com/watch?v=udGvshRM
Vkg

13. Sources for Images
• www.ncbi.nlm.nih.gov
• www.dermatlas.med.jhmi.edu
• www.christopherandjentri.blogspot.com
• www.plymouth.edu