Push thyself

(finally, a post about running.....)
when i run, i typically run by feel or by the clock. when i say 'by the clock', i don't mean that i race the clock, i mean that i look at the clock and say, "aw, crud. I only have 45 mins to run today", or some such non-sense.
I am typically able to get in 5k, which is nice, but sometimes it leaves me wanting more. i feel like i haven't really challenged myself. know what I mean?
last week i challenged myself to some 4x800 repeats. once on the track, and then again on the treadmill. I was challenged, but felt like i could have given more. why didn't I? the clock. my wife is great, i mean GREAT about giving me time to run. sometimes, though, i don't take full advantage of that gift. i need to work on that.
in an effort to change my ways a bit and use my time better, tonight i decided that i would run for an hour, as long as there was no one waiting to use the dreadmill.
and no one was waiting. i had the whole room to myself for almost 40 minutes. i tuned the TV in to the Aresnal Football (soccer, for us 'Mercans) match (game). I plugged in to AudioFuel's interval track. which one? well, that's where i got confused, too. I chose the 180max interval. (at right)

 I had intended to chose the Martin Yelling tracks, which have interval repeats.





so what did i do? did i just stop after the first track was done?
not today.
today i decided to push myself.
I had no curfew, and no one was waiting to use the equipment.
So i loaded the Dr. Yelling (whoops. didn't realize that he is a Dr.) and kept on running. The fastest pace is 180bpm. all intervals and rest periods (at 150bpm) last 3 minutes. see that stack of lines on the cover? yea. well, i've done this one solo in the past, and the second 180bpm interval came around 5k. Today, it came at 10k.
and it nearly kicked my butt. ok, it mostly did.i was dripping with sweat, my shirt was soaked completely through front and back. i was developing hot spots on my toes on my right foot. I cranked out the last interval at 8.5mph. none of my slower recovery intervals were at less than 6.5mph.
i pushed myself today, and it felt great.
what can you do today that will push yourself?