Archive for September, 2010
After Action Review
It’s Sunday, just after lunchtime so that must mean that it’s that time of the week again, here is my After Action Review for week 6. If you are a regular reader you will be familiar with the concept of the After Action Review. If not, there is an overview in the post for week 2. Please read on for an update on my progress toward my goal of running in and completing the EDF Birmingham Half Marathon.
Training Week 6 – After Action Review
1. What specific goal am I committed to achieve?
On October 24th 2010 I will complete the EDF Birmingham Half Marathon in a time of 1:59:00 or better
Complete week 6 of my half marathon training programme
2. What are my current results in relation to that goal?
|Day||Planned Activity||Actual Activity||Status|
|Mon||Rest day||Rest day||Green|
|Tue||5 mile run||5.39 mile run||Green|
|Wed||Cross Training||10.31 miles/43:47 Cycling||Green|
|Thu||40 minute run
10 min EZ
5 x 3 min pace/1min EZ
10 min EZ
|40:31, 4.48 miles, as per schedule||Green|
|Fri||Rest day||gym – upper body workout||Green|
|Sat||11 mile run||11.44 mile run (1:46:04)||Green|
|Sun||3 mile EZ run||3.06 mile run & gym||Green|
3. In this After Action Review period, what went right and why? Identify strengths and strategies to build on them?
Dragging myself out of bed on Thursday after a particularly poor night’s sleep, in the past I would have stayed there! Discipline
Overcoming some particularly hindering self-talk on Friday/Saturday to complete my longest run ever, that also led to me creating a useful matra/affirmation
All activities completed in line with the schedule.
I exceeded the training requirement on most activities.
The commitment and determination to achieve the goal and the commitment that I have made to report on my progress continue to provide motivation.
I have the established a routine. I am enjoying the training and seeing progress in the results.
BONUSES: I have run the furthest I have ever run and again this week I have run the furthest I have ever done in a week and done the longest cycle ride in this training schedule – I have received emails from RunKeeper on all of these.
4. In this After Action Review period, what went wrong and why? Identify weaknesses and strategies to address them?
Whilst nothing went wrong, I did have a bout of negative self-talk that I have to be wary of.
5. What corrective actions will I implement now to remain on target?
Use and act in accordance with my new mantra “I can & I am”. Continue to apply the lessons learnt to this point
6. What are my commitments / goals for the upcoming week so that I can consider my efforts a success?
This week – Complete week 7 of the training programme.
That completes my After Action Review for week 6 of the Half Marathon training programme.
Watch out next week for my After Action Review for week 7…