MAKING IT TO THE FINISH LINE SIX LESSONS FROM A 5K

It's been a minute since I wrote a blog and it's been a minute since I did a 5K marathon. Having done the latter recently and reminded myself of some valuable life lessons along my challenging trek, I decided this was a good way to break my blogging drought and to share a few of the valuable nuggets that kept me going during the race.

For context, this was a 5K set in Downtown Kingston, now my routine stomping ground because of my work which not only takes me into that space, but by nature of the organization that I work with, affords me the opportunity to uncover the beautiful historical gems hidden there and to tell the fascinating stories of a culturally rich part of our metropole. I was excited about participating in this 5k, which would bring so many non-regulars into the space, under the banner of "All Together Against Crime and Violence", a most worthy cause and relevant message for the Downtown Kingston community if ever there was one.

I showed up early and eager, further energized within the first few minutes by the palpable energy and expectant buzz permeating the warm-up area. Muscles warmed up and joints stretched, warm hellos, hugs and selfies exchanged with friends and colleagues, I made my way to the Start Line all rearing to go. I hit my first snag within a minute as we waited for the Runners to go off and for the Walkers to be called to the tape. I was with my usual 5K partner who typically walks faster than I do and stretches me as I try to keep up with her. She serves not only my 'distraction' by engaging me in conversation and banter to take my mind off the rigors of the race, but she unwittingly plays the role of my informal pace setter?as I invariably begin to flag partway through a marathon. I can usually push myself to keep up a good stride, and as long as I can keep her in my sight and line of vision as she wends her way through the throng of walkers, I usually cross the line within a decent time after her. Lately, she has set herself new challenges and goals, and, boasting way better knees than mine, has decided to start running at least part way through some of the marathons. Still this worked for me as she would walk with me for at least the first kilometre or two, setting the pace before breaking into short jogging sprints that put some distance between us.

This particular morning however, just as I pulled up alongside her at the start line, she decided that she wanted to set off with the last of the running pack, and...... off she went.

In an instant my euphoria dissipated, and for a moment I panicked thinking, no way would I make it to the finish line, and with a good time without my unwitting pacesetter urging me on. But here I was at the Start Line, and in the few seconds before the whistle for the walkers went off, I had to make a decision. I quickly rallied myself and silenced the voice that sprang a bit too quickly into my head encouraging me to just do what I could and then drop out part way when I got too tired. It's way too early to entertain that option I pushed back at the uninvited voice, and with a defiant counter voice that screamed "Let's Do This!", I set off with a determined stride at the sound of the whistle.

Spoiler Alert, it really was a challenge for me, but I did make it to the finish line. Here are some interesting and applicable strategies I used to propel me along my journey, and some great interesting life lessons that were reiterated as I marched (and danced) my way to the finish line.

Set your targets from the get go. I knew the time I normally clocked for a 5k with my pace setter beside me or just up ahead, and so I broke that down and reminded myself how many minutes I needed to clock for each kilometre. Whenever I felt myself slipping, I reminded myself that I only had x number of minutes to get to the next kilometre sign post, and I dug in. Setting my time goals made me mindful that I would have to keep the pace that I usually maintained with my companion if I wanted to finish within my normal time frame. It was a gruelling push, but having set my target, it eliminated any temptation to slack off just because I did not have my usual pace setter with me. Our life journeys are full of hard tasks, difficult challenges and unexpected plot twists. Facing each challenge head on, determining what your goal is and then breaking that down into more manageable bite size pieces reduces the temptation to give up before you even begin. ??You will often have to stretch yourself, as I had to that day, and here's where the other strategies kicked in.

Celebrate each milestone. I don't usually do this on my 5ks, but on that morning I needed those quick boosts to keep me going to the next one. So I stole a few seconds to stop and take a selfie in front of the sign telling me the distance I had covered. Sometimes we run our life journey with our pedal to the metal all the time, and we’re so focused on getting to the finish line we don't take a moment to stop and celebrate the small wins and to pat ourselves on the back when we complete another milestone on the journey towards our final goal. We often do ourselves an injustice by not recognizing how far we've come despite the challenges, and it's no wonder we often get to the finish line, tired, burnt out and grumpy. Celebrating along the way can lighten the burden a bit. Hey, if we have to make the journey, may as well make it pleasant!

Stop and Smell the Roses. In this case, the roses were my friends and colleagues. 5ks are always great meeting grounds for like-minded people in your circle, as well as for folks you haven't seen in a while. So each time I heard my name I followed the voice and responded with a warm, enthusiastic greeting. A brief pause for a hug and sometimes a selfie not only served as a momentary distraction, but offered a boost of adrenalin, because let's face it - smiles and hugs are like endorphins that go straight to your legs and tired muscles! On your life's journey, identify the things, moments or experiences that give you that adrenalin boost and be deliberate in allowing space and time for them. Too often we think we can't spare the time, but the truth is when we carve out or make the time to do the things we like, or spend a little catch-up with others (or a combination of both!), we are often re-energized by that break from the routine, and the mini boost of endorphins gives us that get up and go to keep pushing towards our goal.

Enjoy the journey. I work downtown, but not on the waterfront, so I just see it for a few seconds on my commute to my office. It is the 7th largest natural harbour in the world though, and I love every occasion I get to see it, even if it is going at breakneck speed on a sweaty 5k marathon. So I pulled out my phone camera as I sped along and videotaped the beautiful scenery with the sea gulls gliding lazily over the barges anchored offshore. The scenic backdrop refreshed my soul and give me an extra boost to keep going.

The route took us through Water Lane and several blocks of vibrant and colourful murals in Kingston Creative's Downtown Art District. Now this is not only my daily stomping ground, but the breathtaking murals are the product that I showcase as part of my job every day. I am used to people being thrilled at the Artwork on display as they stroll through the Lane on a tour, but it was a special thrill to see walkers break their stride and stop the clock momentarily to appreciate the beauty around them.

What beautiful moments are you missing on your journey as you race to the tape? Tunnel vision is necessary sometimes as we face hard and real deadlines with consequences if we don't meet them, but sometimes stopping even momentarily to appreciate the beauty around us can buoy our spirits and refresh us for the rest of the journey.

Stay Motivated. I love music AND dancing, so I appreciate it when race organizers include music pit stops every couple of kilometers to boost weary spirits. The pit stops took on a heightened importance for me on this race since I did not have my regular companion to distract me from the grind.?And so even when I was super tired, once I heard the DJ belting out that music, I dug deeper?and allowed my dancing legs to take over from my flagging walking legs. Without a care for who was watching, I danced myself through that section of the race until the music was just a faint strain. Not only did the lively beat motivate me, but it had the added bonus?of quickening my step, therefore shaving off a little time! As you go through life’s journey, find what motivates you, and don’t be afraid to treat yourself to healthy doses of it to get you through the gruelling parts ?and stay the course.

Know Your Pain Points and the Antidote. Having done a number of 5Ks over the last few years, I now know that after the 3rd kilometer I invariably start to flag. Call it mind over matter if you will, but by the time I hit that 3rd sign post on my solo race, my spirits were waning, and with no pace setter or?pumped up music to rally me, I had to find ways to keep my feet pounding the pavement and finish that race. I used different strategies – motivational “can-do” self talks, reminders to my tired legs of the number of other 5ks they had gotten me through, including some pretty challenging ones that took me up steep inclines and down slippery, muddy hills. Urging them to just take the next step and then the next step, I visualized the finish line and my legs crossing that line. I reminded myself that this was making me stronger, and urged my weary spirit not to quit.

?You may already know the parts of your journey that are always difficult (tax season anyone?!)?so you can be proactive in counteracting the anticipated slump and mentally prepare yourself to go the distance. You will not always have external motivators or anyone to cheer you on through the hard parts – anticipated or not. It's times like these that you have to draw on your own inner reserves and do your own motivational self talks. Only you know how important it is to you to get to the finish line, and there are times when only you can lift your spirits and rally yourself to get there. Don’t give up. Visualize yourself crossing that finish line and the euphoria you will feel when you get there, and just keep going.

?I’m happy to say that thanks to all of those strategies, I made it to the finish line within my usual time frame and was particularly elated that I had suppressed the urge to quit and had kept propelling myself forward. I proved to myself that I could do a 5k as my own pace-setter, motivator and cheerleader, and so the next one won’t feel as daunting if I have to do it alone.

?What difficult race are you running or what challenge(s)?are you facing in life – in your career, studies, with your health, relationships, or maybe just a new season in life? If you’re feeling like giving up, or that you can’t possibly make it to the finish line, stop and ask yourself what you can do differently to change that perspective and make the journey more enjoyable, or certainly less painful.?

?Set your goals, keep your eyes on the prize, remind yourself how far you’ve come and celebrate each milestone. Step by step you can get there and who knows, you may even find yourself dancing over that finish line!

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March 2023