Posts tagged Training
After Action Review
Sunday again so it’s time for my After Action Review for week 8. 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 8 – 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 8 of my half marathon training programme
2. What are my current results in relation to that goal?
Week 1 through 7 training schedules completed.
AAR completed for each of those weeks.
Below is the table of planned versus actual activity for week 8.
|Day||Planned Activity||Actual Activity||Status|
|Mon||Rest day||Rest day||Green|
|Tue||5 mile run||5.25 mile run||Green|
|Wed||Cross Training||No activity||Red|
|Thu||4 mile run at race pace||4.25 miles, average 08:34/mile. Target pace 09:05/mile||Green|
|Fri||Rest day||gym – upper body workout||Green|
|Sat||12 mile run||12.95 mile run (2:00:41). Average 09:19/mile 😉||Green|
|Sun||3 mile EZ run||3.15 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 the long run on Saturday, I exceeded my expectations and demonstrated to myself that the half marathon is attainable. After that, the 3 mile EZ run on Sunday was also a win, to be able to even think about it let alone actually do it is a major mindset shift from where I was a few short weeks ago. “Mind over matter” 😉
I exceeded the training requirement on most activities.
The 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 run I have ever done and furthest distance in a week.
4. In this After Action Review period, what went wrong and why? Identify weaknesses and strategies to address them?
My miss this week was the cross-training session on Wednesday, I hadn’t felt my best on Tuesday and made a conscious decision not to go on Wednesday to give myself a chance to rest. The days rest and two good nights sleep really helped me out.
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 9 of the training programme. The training schedule goes into what I understand they call taper now.
That completes my After Action Review for week 8 of the Half Marathon training programme.
Watch out next week for my After Action Review for week 9…