I nearly failed in my goal to do the 4 mile interval run today.

I was in the situation today where I was first looking for excuses to cut my training programme down and then had to avoid lots of potential distractions which could have quite easily messed my training up.

I had an extremely busy day and didn’t plan my time in a way which meant I could measure a 4 mile circuit for my interval run.

So I had to compromise. Instead of running outdoors, I ran on a treadmill.

I always make sure that if I run on a treadmill then I put the incline up to at least one. There have been many studies to check what incline best replicates the forces the body has to exert as if it was running outdoors. Most agree that a figure some where between a half and one and a half is the best. Hence, I choose an incline of one.

The goal for today was to run the first mile at an easy pace.
The second mile at 8 minutes 15 seconds per mile pace (10% or 45 seconds slower than my flat out time trial mile I performed on day 3.
The third mile as an easy jog again
With the final mile at my 8:15 pace.

I worked out my 8:15 pace to be at 11.6km/h on the treadmill so started my easy mile at 10km/h. I completed the first and second mile exactly as planned. By the time I was getting to the end of my second mile (the first at 8:15 pace) I was actually really starting to find it hard.

Mentally as much as anything. I’ve never really enjoyed running, preferring instead the speed and power training plus racquet and games based sports. So here I was at 2 miles working hard to keep focused.

I thought that I needed to change the programme slightly because I was running short on time. So when I got to the easy third mile I decided I’d change the programme and walk for 4minutes before doing another 8:15 mile. This would save me valuable time….about 6 minutes.

I got 25 seconds into my walk and realised I was just looking for excuses!

So I got the speed back up to the 10km/h easy speed and did the next mile before doing the last faster interval.

I was really proud of myself for sticking at it.

Why do I tell you this?

Well I want you to understand that if you are feeling like you can’t do something because you really are too tired or have too little time, then don’t worry we all have these moments of weakness. You do have the ability to break through and ignore the ‘cravings’ to stop.

Not only did I nearly stop when I was struggling but then I had three potential distractions that could have meant I gave up on my training and deal with work matters.

Firstly, a big road digger was parked in my parking spaces right outside my front door (there is a load of building work going on opposite). Just as I was getting into the third mile (having just had a stern word with my self and got on with the running again) the driver suddenly turned up. So I wanted to go speak with him and find out what he thought he was up to, blocking my business and my clients parking spaces. I didn’t though as it would have been just one more easy excuse to stop.

Then he started it up and proceeded to pump diesel fumes into my gym, just in front of where I was running and where the intake for the air outside is –thanks!

Again I nearly wanted to stop and go out and confront him, plus I was nearly choking to death. I realised that again this was just something I would need to ignore so I put my head down and got on with the running.

Then finally sixty seconds later a man went passed and started painting double yellow lines in front of my building (for my non UK readers these are parking restriction lines) that would stop the parking outside for my clients.

Again I wanted, felt like, I need to go and sort it out. However, I decided to continue with my training and felt absolutely great that I didn’t allow distractions and my own weakness from getting to the sessions completion.

I’ve always said it’s hard to train in your own work environment!

Tomorrow is back to repeating yesterday’s circuit session and then the non running extensive intervals on Friday.

Don’t forget you can download my exact programme by **clicking here**

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