After Action Review for training for the EDF Birmingham Half Marathon
As I close out the fourth week of my half marathon training programme, here is my After Action Review for week 4. If you have read the After Action Review posts for After Action Review – Training Week 2 and After Action Review – Training Week 3 you will be familiar with the approach and of my progress toward my goal of running in and completing the EDF Birmingham Half Marathon.

After Action Review – Training Week 4

Following the format from previous After Action Review posts:

1. What specific goal am I committed to achieve?

Product Goal
On October 24th 2010 I will complete the EDF Birmingham Half Marathon in a time of 1:59:00 or better

Process Goal
Complete week 4 of my half marathon training programme

2. What are my current results in relation to that goal?

Week 1,2 & 3 training schedule completed. AAR completed for week 2 & week 3. Below is the table of planned versus actual activity for week 4.

Half Marathon Training – Week 4
Day Planned Activity Actual Activity Status
Mon Rest day Rest day Green 
Tue 4 mile run 4.55 mile run Green 
Wed Cross Training 35 min/7.87 miles Cycling Green 
Thu 3 miles at race pace, target 09:05 min/mile 3.38 miles, avg 08:29 min/mile Green 
Fri Rest day gym – upper body workout   Green 
Sat 70 minute run:

20 mins easy pace

5 x 3 mins race pace/1 min easy pace

30 mins easy pace
70 mins 29 sec

Distance: 7.72 miles

Intervals complete

- 100m speed walk up final hill  
Green 
Sun 3.5 mile EZ run 3.77 mile run & gym Green 

3. What went right and why? Identify strengths and strategies to build on them?

All activities completed in line with the schedule.

On some I exceeded the training requirement by a small margin.

My commitment and determination to achieve the goal I have set and the commitment that I have made to report on my progress via this blog continue to provide motivation to succeed.

I have the established a routine and the training plan is in my diary. I am enjoying the training and am pleased with my progress.

BONUS: This week I have run the furthest I have ever done, got an email from RunKeeper – Excellent

4. What went wrong and why? Identify weaknesses and strategies to address them?

Got up a little late on Wednesday, after a poor nights sleep so only managed a 35 minute cross-training session. Ideally should be 40 – 50 minutes.

On the pace run on Thursday, I went off a little fast instead of getting warmed up with a few minutes of more gentle pace; I felt the difference and the pace compared to some of the other runs I have done.
On Saturday I also got up later than I would normally and ended up rushing to get out, this impacted my preparation and I felt this had an impact on my run.

5. What corrective actions will I implement now to remain on target?

Make sure that I get up on time, to avoid the issues seen on Wednesday and Saturday this week – particularly with the distance of the Saturday runs continuing to increase over the next few weeks.

Ensure a few minutes of easier pace running before settling into race pace on those scheduled sessions.

6. What are my commitments / goals for the upcoming week so that I can consider my efforts a success?

This week – Complete week 5 of the training programme, as scheduled

That completes my After Action Review for week 4 of the Half Marathon training programme.

If you would like to support me in this effort, please consider sponsoring me. I have a Just Giving page at http://www.justgiving.com/robjcameron. Thank you

Watch out next week for my After Action Review for week 5…