3 x 1 mile threshold runs (meaning not killing yourself, but not easy - comfortably hard) at 8:20 minute mile pace with a minute rest between each.
TIMES:
Mile 1 - 8:10
Mile 2 - 8:07
Mile 3 - 8:05
THOUGHTS:
Yesterday, after realizing a 26:43 minute three mile is no where near an 18 minute three mile, I spent a good amount of time of the day in anxiety, shuffling through my stack of quickly forming excuses:
"Did I commit only out of emotion?"
"In 10 years of organized track and soccer, I've never ran three miles in 18 minutes. How can I do it in 30 days?"
The excuses keep coming strong. They don't stop. In fact, I've had to personally commit to beating them down, one at a time, as fast as they appear - which, honestly, might be more difficult than the running itself.
This morning was good, but rough. I noticed that the 50%-75% stage of the mile runs (aka the 3rd lap) are the most difficult for me.
Three important thoughts:
1. Support - When I arrived at the track this morning at 7, no one was there to support me. No fault to anyone, but I realized something. Even with a powerful support team, we're all human and others may let you down at some point, but if you are really committed, "lack of support" cannot be your excuse to failure. At that point, you've got to take up the responsibility for yourself and buck up.
For the sake of my support team: They had good excuses. And Joseph was there for my last mile, which honestly, if he hadn't been there to watch me run and run with me, that 3rd mile, physically and mentally, would have been awful.
2. Finishing the small tasks - My goal for each mile was 8:16 which meant 4:08 minute half miles, 2:04 minute laps and 1:02 every 200 meters. Of course, if you get behind each lap, the extra seconds start adding up really fast - and that's what happened on the last mile.
First may I say, starting the third mile, my legs feel like jello (more in the "soft" and "weak" way - less in the bouncy, delicious flavoring way). I was at 4:12 at the half mile and was not feeling good about making up the few seconds. Halfway through the third lap, my side really started hurting (I've got to get better at my breathing). Last lap of the last mile and I'm way behind time. The doubts and excuses are definitely moving through my head faster than my legs on the track at this point.
One thought and one prayer helped me book it the last half lap and make the time: The thought was, "I want to take Kate to the professional Nutcracker ballet (my reward for us when I make the 3 miles in 18 minutes)." The prayer was, "Lord, I cannot do this. Please, help me - help me make it under 8:20 (which was my original gaol for today's runs)!" And as you can see - God not only answered my prayer, but the 3 mile was the fastest. How faithful is our God when we rely on Him!
3. Commitments and Relationships - I want to suggest real commitments and real relationships run hand in hand. In fact, I may go as far as saying they are directly proportional. I've definitely misunderstood what a real commitment is. A real commitment needs a few things:
- Verbal commitment of your measurable goal to an accountability individual or group
- Verbal communication of the passion behind your commitment to your accountability partner(s)
- A verbal commitment from your accountability partner(s) to do whatever it takes to make you reach your goal.
When you have these three components to a commitment, the self disclosure you have to go through births deep relationships - not to mention the time you spending working on and talking about your passions. It is the perfect soil for creating deeper roots with someone.
3 comments:
Keep it up Kevin! Can't wait to see you hit your goal in 28 days
this is really interesting- I haven't run a track work out in a few months and its fun seeing what you're up to. I'm curious why you took on this challenge, but sometimes, goals like this are just something you have to do, and I definitely understand that.
In my humble opinion, you're right to take it one step at a time. I know when I was racing the 5k, I started by thinking what I wanted my overall time to be, but it was so unhelpful in the end- such a bulky number that was somewhat meaningless. It helps so much to think in mile splits and even 200s (though this can bog you down emotionally- when doing repeats I always check my first 200, then 400, then don't check again until 800 and really focus on 'feel')
this is also interesting to me because I spent my threshold at about 8:05-8:10, and let me tell you, it was super hard at first translating that pace to the full three miles, but because my body was ready from workouts and my main contender was fear, I pred at least 30 or 40 seconds every meet. That is to say, threshold workouts make things change really, really quickly.
Are you using Daniels? I def think you'll be at 24 before you know it! this is fun to read, excited to see how it goes.
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