Saturday, September 07, 2013
Last week I was told that in order for my 12 year old daughter to make the volleyball team she had to run an 8 minute mile on the track.
So I tried to see if I could get her and her friend to run an 8 minute mile.
For context the 85th percentile for the presidential physical fitness standard for 12 year olds is 8 minutes 23 seconds, meaning that 15% of kids tested could run this time or faster.
My challenge was I had less than a week to get the up to speed at this distance and both of them were not really runners.
The first night at the track my daughters friend ran a 9:40 mile and my daughter ran a 12:40 mile.
The second night we did interval training starting with running a quarter mile twice as fast as we could, and then we moved to a halfmile run.
I ran beside them in an outer lane on the track but because they were so far apart in their initial times, I decided to split them up because my daughter ran much slower and I couldn't run by both of them at the same time.
The third night we ran again a mile time. I told asked them if it was ok to split them up and they said yes. I took my daughter's fried out first because she was faster and I figured it would be easier on me to go in that order. I told my daughter to cheer her friend on. I called out the split times to my daughter's friend while running beside her which motivated her. When she wanted to walk I told her to at least keep moving her feet like she was running and to inhale and exhale deeply and quickly to get oxygen into her system. She ended up running a 8:17 mile time. The cheering on the sideline also seemed to help her.
Then I took my daughter out, she was slower so I didn't want to focus on split times for an 8 minute mile, instead I asked her to give it what she could but run at a speed that was easy to maintain at first. During the last half of the last quarter mile, I asked her to run as fast as she could. Her friend was cheering her on. She ending running a 9:40 minute mile.
What I learned from all of this - people have different motivations, what works for one person does not work for all. Both were able to increase their speed for interval training.
I got a great workout too, by running beside them and it seemed to help them as they had live competition.
At the end - this year they did not use running as a qualifier for choosing the players on the team. Both my friend and daughter made the team which I'm glad. I got some really good speed training, myself.
I'm glad I was in a position to help them out even though it wasn't used to help them get on the team. The positive motivation from both of them helped everyone out.
So that moves me forward to continue on with my marathon training for January, and I will continue to work on my own performance - both speed and distance.
Above all be positive, surround yourself with positive people and you are almost guaranteed to succeed. You don't need to be positive all the time - as long as one in your group is positive that will help you grow. The power of Spark and all other teams is that you can be down sometimes and still grow.
Thanks for listening...