Panic to Progress: The Easy Way to Conquer Goals

Conquering goals is fun, but don’t forget to take a moment to enjoy the views along the way!

PANIC to progress: The easy way to conquer goals

Shannon’s November update

Last year, one of my good friends and fellow Olympian participated in a grueling race where he climbed up and down a mountain as many times as he could in 24 hours. He completed 11 laps, each 6.4 miles long, with 2,500 feet of vertical climbing. That’s simply unbelievable!! Zoe and I went to cheer him on midway through the race, and I was so inspired that I vowed to participate in the 6-hour version of the race THIS year.

I’m not much of a runner or endurance athlete, but I figured I could commit to that.

I officially signed up last week and took a closer look at the stats. My goal? Six hours, three laps, which amounts to 19.2 miles and nearly 7,500 feet of elevation gain in the middle of winter. Oh, and the only time slot left was from 7 PM to 1 AM. Yes, in the dark. And yes, I’m REALLY afraid of the dark and perpetually worried about mountain lions—especially since they are hungriest at night!

Naturally, I called my friend in a panic. The most I’ve ever hiked at once is 10 miles, and the most elevation I’ve done in a day is about 4,000 feet—and I’ve never done anything like this at night. Suddenly, my goal felt a lot bigger than I’d realized, and I started to freak out.

The first thing my friend said was, “Congratulations! Signing up is definitely the hardest part.” Then he gave me some golden advice: big picture, little steps.

He encouraged me to take a deep breath, smile, and acknowledge the big picture—three laps, 19.2 miles, 7,500 feet of climbing. Then, set it aside, forget about it, and concentrate on the small, actionable steps to get there.

The first step? Dial in my gear—hiking spikes, a headlamp, food, and, of course, a light-up, sparkly tutu. Then, tackle step one: hike the route once in the daylight. Get to know the mileage, the steep sections, the false summits, the switchbacks, and the views. Familiarize myself with what lies ahead. Once that’s done, move on to the next step, and then the next, building confidence and comfort along the way until I’m ready to execute the big picture on race day.

It’s funny—this is the same advice I give to countless others every day, and it’s a big part of how I was able to focus in and win two Olympic medals. But fear has a way of clouding your mind. When something feels bigger or more out of control than you expected, it’s easy to forget the basics.

In my moment of panic, I focused on how big the big picture was instead of zeroing in on the actionable steps. Looking back, it’s a valuable reminder that big challenges don’t need to be approached all at once.

I invite you to embrace the next big thing you’re trying to accomplish—whether it’s a personal challenge, a professional goal, or simply showing up and doing something hard every day. Remember: you’ve got this. Big picture, little steps!

Top 10 of My Biggest Fears for This Race:

I won’t have the correct equipment for the weather or changing weather.
I will get eaten by a mountain lion.
I won’t be able to finish because I’ve never gone that far or hiked that much vert at once.
I will slip and fall and blow out my knee.
I will poop my pants mid-race.
I will panic mid-race about being in the dark, and the course workers will have to come and help me back down the mountain.
My hips and knees won’t be able to take the hike DOWN.
I won’t fuel properly and will bonk in the middle of the night.
I will get so many blisters with wet feet that I won’t be able to walk anymore.
I will be discouraged by and feel embarrassed by all of the true long-distance athletes passing me by.

Despite all these fears swirling in my mind, I know they’re part of what makes this challenge meaningful. Each worry is an opportunity to grow stronger, braver, and more resilient. The fear of failing, the uncertainty of the unknown, and the sheer physical demand are what make the finish line so rewarding. So, while I may not feel fully ready, I’m embracing the journey—step by step, fear by fear, lap by lap. Because when it’s all over, I’ll know that I dared to try, and that’s what matters most. Here's to overcoming the panic and finding strength in the climb toward conquering our goals!