Mindset approaches and strategies that helped me get a new personal best on my 10K that can help you accomplish your next goal
In my program from my coach last week, he put in a 10K (6.2 miles) for time. The audacity! I’ve been focusing on “easy runs” and now I was going to have to hustle a little bit. My mind then went to “I wonder if I could get a PR (personal record) on my 10K time. Although I have run longer distances than that in recent years, I hadn’t really pushed at that effort in some time for that long. I have a greater preference for prolonged, gradual suffering versus short bursts of suffering lol.
Anyways, it got me wondering if I could. My running has been improving as of late and I am happy with that. However, my previous average pace for my 10K was 9:39 per mile, something I haven’t been running consistently…especially for nearly an hour.
First up in my program before I would give that a go was a 3 mile run on Thursday. I generally run those at my goal race pace or better, which is about 11:00/mile or faster. More and more, I have been hanging out in the 10:00 range.
I approached that Thursday training session with the goal of running my planned 10K pace for those 3 miles. I was able to successfully do that and although it gave me a smidge more confidence to attempt to do it for 6.2 miles on Sunday, a part of me wasn’t 100% confident that I could. I actually did a YouTube video summarizing my session and the strategies I used in that session.
Key components of that session that can be adapted to your own personal goals:
- training is for practice and for challenging yourself. I practice at different paces and I challenge myself from time to time. I don’t try to go at 100% or all out every session.
- training and practice is where you work to know yourself better and how you respond to different challenges. Each session is an opportunity to learn more about what does work and what doesn’t work.
- confidence comes through practice. The more time spent practicing, whatever it might be, the more confident you become. I didn’t build confidence in my potential ability to accomplish my goal by running every now and then. It came from putting in work consistently throughout the week for many weeks to months.
- learning to work through moments when it gets challenging.
Fast forward to Sunday where I would be attempting to PR my 10K. I went in with the confidence of some miles that I did comfortably at that pace, but still with the uncertainty of whether I could hold that for 6.2 miles, or approximately 59 minutes. (My previous PR was 59:48 and my goal was to beat that).
Some key components of how I set myself up for the session:
I started with the end goal in mind and was clear about it: PR my 10K. I laid out specifically the numbers I had to “beat.”
I also was sure to include some mental “pick-me-ups” or reminders. The first one being “pain is temporary, the memories are forever.” Any worthwhile goal has a component that is challenging and requires you to push through discomfort. On the other side of that is the sense of pride and accomplishment. For example, the last 10 miles of my 100-miler were physically the most painful event I have ever experienced. However, the experience in it’s entirety was a top-10 life experience that I am so grateful to have had. When I think about my upcoming 24-hour race, it’s not a matter of “if,” but “when” I will experience discomfort. Again, on the other side of that is an amazing life experience…I just need to get through it.
Sometimes, we also need a little something to feel more “badass.” I reminded myself to be a “friggin savage” because why not!
I strapped on my running belt and got to work.
I did a video summarizing how it went!
Of course I go into some details about the running…but many of the strategies, mindset and responses to challenge, can apply to whatever goal you may have.
Throughout the video, I referenced how much of how I approached aspects of my run can apply to someone who has a weight loss goal.
Top takeaways:
- I didn’t quit at signs of becoming “slower.” Although I was averaging faster than my previous average pace, I had some miles that were getting slower. For example, Mile 1 was 9:36.8, then Mile 2 was 9:30.9, then Mile 3 was 9:35.6 then Mile 4 was 9:36.4. Mile 5 though got back down to 9:32.5 and Mile 6 was 9:22.5. The last 0.2 miles I was in the 8:00/mile range. I had nothing else to save my energy for so I pushed my hardest here.
Similarly…people on a weight loss journey will be putting in consistent effort and might see the scale jump up a pound or so and immediately halt their efforts not realizing that a bump in the wrong direction doesn’t mean all is lost.
- It’s about responding appropriately to the circumstances. It might mean adjusting your effort subtly to direct your progress in the right direction. In my case, I didn’t try to go from 9:36/mile to 8:30 to make up the time…no different than if I have been averaging 2200 calories per day, just because the scale goes up, I don’t cut 1000 calories out of my diet. To do that, in either circumstance, would be shooting myself in the foot.
- I also focused on small incremental goals. I focused on 0.3 miles at a time…I didn’t focus on the entirety of the goal (6.2 miles). Similar to folks on a weight loss journey…I don’t want you to think about the 20, 30, 50, or more pounds that you might benefit from losing. I want you to focus on that next 1-5 pounds at a time.
- Your goals should scare you. While I felt there was a decent chance of me accomplishing a goal, some small part of me wasn’t 100% sure, but I went for it anyways. I’d rather have tried and gave it my best shot versus never trying at all and always wondering if I could have. Accomplishing my goal added a little pep to my step for the day! It also opened myself up to some thoughts around my own training in the upcoming weeks as I prepare for my 24 hour race.
As always, I hope you found that helpful, regardless of whether you are a runner or not.
In closing, where the mind goes, the body will go. Get your mind right and you will unlock so much potential!
Sincerely,
Your friend in wellness and fitness,
Coach Candice