Take some time to think about the past 13 weeks. Consider your accomplishments, the obstacles you have overcome, your goals and your personal motivation plan.
Begin by writing anything you would like in the space provided--just let your mind and your pen wander. (If you would prefer to write about a specific topic, describe what stands out for you about the past 13 weeks.)
My thoughts at the end of 13 weeks of training:
>Running moves me into a solitary moment. Though it is just an hour a day, this hour really energizes and refreshes, at least, my mind up. It is undeniable that it is hard to stick on the task. Though I have been doing it pretty well except for some weeks of travel or heavy workload. This partly proves that I can overcome myself: from being inactive to actively running. A piece of Buddish proverb says "อตฺตา ห เว ชิตํ เสยฺโย ชนะตนนั่นแลประเสริฐกว่า," which means "the top of all the best is self conquest." I always tell myself that "you have to beat yourself until you cannot." Not only running but also tennis and biking are my favorite weekend activities. Especially summer months bless me with many nice weekends. Also does squash take at twice a week.
Now examine your journal entries for the past 13 weeks and answer the following questions.
- What have been your biggest lessons over the past 13 weeks?
Self-discipline is a key to training, but you don't have time for everything. Thus, choose wisely.
- What is your vision of yourself right now?
Active and be able to push myself more harder (though balancing with work)
- Which of your action have moved you towards your goals or helped you overcome obstacles?
I believe that writing these entries helps me aware of my actions and what I have done. For example, some weeks I did not run many days in a row. Writing down a journal entry reminds myself that fading starts creeping in, and I should get back on track.
- Which of your actions have not been helpful or have discouraged you?
Cross training and enjoying bike tour or architecture tour in downtown.
Celebrate your accomplishmentsAccomplishments can relate to outcomes (e.g., running farther and faster) or to the training process (e.g., consistently following your program). They can also relate to other aspects of your life. Be proud of what you have done. It is much easier to remember your accomplishments when you celebrate them.
List your accomplishments in the space provided and read them over to develop a vision of yourself, your successes and your abilities.
My accomplishments:
Get a personal best record from Crazyleg
Be able to continue running during travel
Get on training schedule for some weeks.
Hydration watch
Analyze the obstacles you overcameOver the past 13 weeks you have probably experienced a few challenges. It is good to explore these to gain a better understanding of yourself. Describe these obstables, how they affected you and how you overcame them.
Obstacles to achieving How these affected me How I overcame them My fitness goals
Re-examine your program goals
Take a moment and refer back to your program goals and the end points you identified--the ways you would know if you achieved your goals. Answer the following questions.
- Did you achieve your program goals?
Yes, to keep up with running every week. Actually, I cannot stop it. For some days that I could not run made me feel guilty.
- Did you give yourself the best chance for success possible?
Yes.
- What factors supported your achievements?
Friends' supports
- What role did your personal motivation plan play?
- What actions could you take to continue to move towards your long-term goals?
Get into a race....
Re-evaluate your personal motivation planConsider your personal motivation plan and how it worked for you throughout the program. What actions could you take to improve the following parts of your plan?
n/a
Vision/Mission
Handling obstables
Thoughts and feelings
Social support
Cues in the environment
Rewards
Maintain your paceYou have had an opportunity to work on your fitness goals for 13 weeks. You aim now should be to maintian your pace. In order to make fitness a routine part of your life you need to be consistently active for a minimum of six months. Right now you are halfway there and a lot farther along than you were three months ago. Good work!
Now take the lessons you have learned from the past 13 weeks and apply them to a new challege Choose one of the following options and set some new goals for the next 13 weeks.
Option 1: Try the 13-week run/walk program again. Circumstances may have prevented you from doing the program (see Appendix A) fully. Or maybe you realy enjoyed the program and would like to see if you can do it again.
Option 2: Try the 13-weel run/walk maintenance program. The maintainance program (see Appendix B) picks up where you left off with the walk/run program. By continuing with three workouts a week you can maintain the level of fitness and activity that you have already achieved.
Option 3: Try another program offered in your community or join a training group. See what your local fitness centre or running store has offer. You may be ready for a more chanlleging program or you may aspire to greater running pursuits.
My program goals for the next 13 week:>Training for the 1/2 in October (yes, this one is serious); see my last previous training program failed.
Now prepare yourself to start by setting your action goals for the week ahead (Week 14).
>Set a schedule and make some plan
Short-term action goals:
>keep watching for hydration
>do a long run at least twice a week before the training program
>update entry regularly; recently let the entry be out of date too long
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