I have been focusing a lot lately on the executive function skill of “future thinking” or planning and prioritization, which is required for meeting multi-step goals. A year ago I participated in an annual ritual with my husband and daughter: the 4th of July 5K Family Fun Run. It’s the only organized run that I do.
I came in last.
Yup, the walkers crossed the finish line before I did. I know that someone has to be last, but I wasn’t happy that it was me.
Fast forward to January 2019 when I was sitting down with my new planner, writing down goals for the new year. When it came to health goals, I remembered coming in last and made a promise to improve. This year, I would NOT be last. I decided to “train” for the race, to consciously work to improve my speed. Writing down that goal was the first step. As I teach in my Seeing My Time® Course – “A goal without a plan is just a wish,” so, I made a plan:
1. Continue my weekly habit of “jogging:” 1.5 miles, 2-3 times a week and 3 miles on Sunday.
2. Establish my benchmark. How long did the 5K take me last year?
3. Collect data: I downloaded a running app to track my pace and I bought a truly waterproof cover for my phone because as an Oregonian, I’m often running when it is raining.
4. Work the plan.
Real Life Sets In
To be perfectly honest, I did well with steps 2 & 3. Not so great with steps 1 & 4, faithfully running distances and times each week. You know, life happens and I traveled a lot this spring. And as a person with executive function challenges, consistency and follow-through can be difficult.
I was a little discouraged when my husband pointed out that who comes in last would be determined by the quality of the other runners who showed up. Oh. I hadn’t thought of that. So, I changed my goal from not coming in last to improving my time over last year.
Little by little, watching the numbers on my phone, I increased my speed. I was happy when I saw even seconds worth of improvement each week. I started pushing myself for short sprints. I didn’t beat myself up on days when I hadn’t slept well and my pace slowed dramatically. Some days I settled for just a half mile. At least I was outside moving! Did you know that exercise habits are directly linked to your brain’s executive functioning? It’s true! As a person who is constantly working on strengthening my executive functions, I was determined to stay on top of my goal.
Race Day
As I picked up my race number on this July 4th, I confess to being disheartened as I surveyed “the competition.” They were so much younger than I and looked great in their spandex running outfits. Maybe no matter how much I’d improved my time, I might still come in last? Sigh.
As we began lining up for the start, my husband told me that I should join the fast runners at the front because I would have less distance to run. I probably smirked at him, but put myself in the pack at the front.
I took off with the fast crowd holding my own for about a 100 yards before people started passing me. When I looked down at my phone, I was doing a nine minute mile! I had NEVER done that pace for ANY distance. Eventually my husband and daughter caught up with me and they were amazed that I had been ahead of them for so long. I couldn’t sustain that pace so they went on ahead but I kept at it, not letting my pace slow too much.
When I crossed the finish line I had run a 5K with an average pace of a 12:19 mile and shaved 12 minutes off last year’s time! My family was amazed and so proud of me. I was also very proud of myself. Not bad for someone about to turn 66. And, FYI, I did not come in last place.
So, what goal do you want for yourself? Get out your planner and make a plan. Break it into smaller chunks, proving to yourself that you can do it. You’ll feel great!
Little by little…
Marydee
