A 19-Year Goal I Finally Achieved

I’d like to share a personal story with you. Back in 2005, I moved from Texas to Illinois, and since then, I’ve had one consistent goal in mind: breaking 20 minutes in a 5K (3.1 miles). At first glance, it might sound simple. In my high school and college years, it would have been. I was a competitive athlete back then, running was second nature. But I turned 40 that year, and things changed. Now, at 58, I can say for sure that my legs, heart, and energy don’t quite bounce back like they used to.

Every year, I chased that sub-20-minute mark, only to watch it slip through my fingers. My usual race times hovered around 23 minutes, though I had a few in the low 21s that teased me with hope. I remember the first time I dipped below 21 minutes. I felt proud and told myself, “Maybe this is as good as it’s going to get.”

But six years ago, I made a commitment to myself. I trained harder, ran faster courses, and finally hit… 20:06. So close! Still, I wasn’t giving up. This year, I trained even earlier, stayed injury-free, and kept putting in the miles. Yet, my first three races of the season were all the same: 22:15. Every. Single. Time. You can imagine the frustration.

Then, six weeks ago, something shifted. I clocked in at 21:06, my best time in a while. That little win reignited my fire. I thought, “Maybe, just maybe, this is the year.”

Last week, I did it—I finished a 5K in 19:07. After nearly two decades of striving, I finally achieved what I set out to do.

The Power of Persistence

I’m not sharing this just for a pat on the back—it’s about the mental journey. Much of this experience was about mindset. For months, I put in the work without knowing if I’d ever reach my goal. After hitting that 22:15 time three times in a row, I started to question whether it was worth all the effort.

But here’s what kept me going: Even when I doubted I’d ever hit my goal, I knew for certain that if I stopped trying, I’d never know what was possible. And this is something I see with so many of my clients, too. They wrestle with self-doubt, wondering if they’ll ever lose the weight, manage their diabetes, or get their cholesterol under control. But if you don’t show up, you won’t know what’s possible.

What I Learned Along the Way

1. Set a Clear Goal 

   This may seem obvious, but it’s important. My wife would often ask, “Tell me why do you want to break 20 minutes in a 5K again?” The answer was simple: It motivated me to keep moving. It was very motivating. Similarly, when I start coaching a new client, we create a wellness Vision Statement—a clear and inspiring picture of the future they want. It’s their “why,” the compass that keeps them moving toward better health.

2. Show Up, Even When You Don’t Feel Like It

   Half the battle is simply showing up. You don’t need to be perfect, just keep making progress. Whether it’s a fitness goal, a personal project, or your health, consistency is key. It’s not about perfection—it’s about persistence. If you have a bad day, don’t worry. Reset and try again the next day.

3. Lean on Support 

   One of the biggest changes for me this year was training with friends. We encouraged each other to push harder, run faster, and stay committed. Accountability makes a huge difference. So, who’s in your corner? Whether it’s a friend, family member, or coach, find your support system and lean on them.

4. Have a Plan 

   You don’t need to have every detail mapped out, but having a general plan helps. You’ve heard the saying, “If you keep doing what you’ve always done, you’ll keep getting what you’ve always gotten.” What small changes can you make this week, month, or year to bring you closer to your goals?

5. Focus on the Process 

   Trust the process, not the outcome. Legendary coach Nick Saban said it best: “Process Thinking.” The results will come in time, but only if you focus on doing the work today. He states in the video the the outcome (score) can actually be distracting from executing your plan. That’s why I often encourage clients working on weight loss to put the scale away for a while. You might be doing everything right, but the numbers don’t always show it right away. Trust the process, and be patient.

6. Embrace Uncertainty 

   This might be the toughest lesson of all. You can do everything right, and sometimes, things still don’t go your way. When I started that race last week, I had to trust that I’d done the work, showed up, and followed the plan. The outcome wasn’t guaranteed, but I knew I was prepared to give it my all, no matter what.

The Journey Matters

Crossing the finish line under 20 minutes was a huge victory for me, but it wasn’t just about the time. It was about the dedication, effort, and support that carried me along the way. This is true for life as well. So, ask yourself—where in your life are you letting uncertainty, setbacks, or fear hold you back from fully living?

I hope my story encourages you to keep striving toward your goals, even when the path ahead isn’t clear. Sometimes, the journey itself is the most rewarding part.

What goal have you been working toward for years? What small step can you take today to get closer? Remember: show up, seek support, and be okay with not knowing exactly how or when you’ll achieve it. The important thing is to keep moving forward.

You’ve got this!

—Mike

Mike Thomas is a registered pharmacist and a board-certified health coach. He helps busy professionals who struggle with low energy, high stress, and chronic pain.

Learn more about Mike HERE.

This blog is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go to CoachMikeThomas.com.