After Action Review – Training Week 7
After Action Review
Bloomin’ heck don’t these weeks fly by; Sunday again so it’s time for my After Action Review for week 7. If you are a regular reader you will be, by now, 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 7 – 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 7 of my half marathon training programme
2. What are my current results in relation to that goal?
Week 1 through 6 training schedules completed. AAR completed for each of those weeks. Below is the table of planned versus actual activity for week 7.
|Day||Planned Activity||Actual Activity||Status|
|Mon||Rest day||Rest day||Green|
|Tue||4.5 mile run||4.63 mile run||Green|
|Wed||Cross Training||10.37 miles/44:12 Cycling
* Longest Cycle Ride
|Thu||3 mile run at race pace||3.33 miles, average 08:36/mile. Target pace 09:05/mile||Green|
|Fri||Rest day||gym – upper body workout||Green|
|Sat||8 mile run||8.75 mile run (1:17:16). Average 08:50/mile 😉||Green|
|Sun||4 mile EZ run||4.41 mile run & gym||Green|
3. In this After Action Review period, what went right and why? Identify strengths and strategies to build on them?
Biggest win this week was the 4 mile run on Sunday. I woke up feeling a bit stiff and tired, coupled with the rain I have to admit it would have been very easy not to have gone out. Luckily I allowed myself 15-20 mins to ‘wake up’ and the rest as they say is history 😉
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: longest cycle ride in this training schedule
4. In this After Action Review period, what went wrong and why? Identify weaknesses and strategies to address them?
Whilst nothing went wrong, I have a couple more instances of negative self-talk, still got to be wary of that.
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 8 of the training programme.
That completes my After Action Review for week 7 of the Half Marathon training programme.
For those of you who were watching my Twitter stream on Thursday, you may have picked up that I have been selected to run in the 2011 Virgin London Marathon. Excited and nervous in equal measures. Once the EDF Half is done, I’ll switch to a weekly update on the preparation and training for that.
Watch out next week for my After Action Review for week 8…