I missed a blog post. I’ll go back to the ACT stuff when I get some time but in the hope of catching up and getting back on track here is where I am at 11 weeks to go.
Running wise I’m on track. Three full weeks of complete Green in training peaks. I have a very surprised coach! I have a very surprised me too if I’m honest. I’ve actually liked not thinking about training – just doing whatever I’ve been told.
I also snuck in a race. I thought I was working all weekend but on Thursday realised I’d messed up my diary and would be free on Saturday. About 30 seconds later up popped a facebook advert for the Richmond Park Half Marathon. It was on Saturday morning and only a 20 minute bike ride from home. Bingo.
The race was lovely. Absolutely freezing to start with so I massively overdressed and then overheated. I do this a lot! It was tricky terrain. Really muddy, soggy slippery ground. And hilly. But I used the ‘I love hills’ mantra and overtook people which was a nice boost. I had lots of show tunes in my ears (I don’t normally listen to music in races but wanted to see if it helped) and grinned the whole way round. Ironically S Club 7s ‘Don’t stop moving’ started just as I sprinted for the line. But 13.1 miles was enough for me so I stopped!
Monday I started on a cool new project – but it involved spending seven hours outside at an outward bound type place standing in very thick, deep wet mud – I really don’t do mud! I think it tipped me over the edge into illness as I woke up this morning with no voice and a very high resting heart rate so maybe I need an easy week to fight off whatever is unhappy with me. So Training Peaks might get a bit red this week but I’m ok with that. If we are pushing hard we can usually expect a week of marathon training to get written off with illness – an the expectation makes it much less stressful if it happens.
One of the techniques that has got me to the start of week 4 going all Green so far is doing a Performance Profile.
Performance profiling helps us really understand the barriers and obstacles holding us back. It helps us take our goal and turn it into actionable, focused plans – entirely tailored to us as an athlete – and highlights what will make the biggest difference to our performance.
There are various ways to do performance profiling but my favourite starts with thinking about the characteristics of a person who has already achieved our goal. So for me that is someone who can run a 3:40 marathon. What would they be doing in terms of:
- Lifestyle and support
- Technical and tactical skills
- Physical preparation and fitness
- Logistical planning
- Psychological behaviours and tactics.
I then rate the importance (I) of each characteristic on a scale of zero (not at all important) to 10 (extremely important) to help me prioritise the elements which will make the biggest difference.
Next, I consider where I am right now (R). This is where you have to be honest if it is to be effective. Again we score out of 10.
Finally, we work on our discrepancy score; I x (10 – R). We put the highest scoring areas (up to about 10) into our goal setting – often as specific process goals so we can be focused on improving them. Here is my profile:
The elements in red went into my goal setting. I’ll explain about my goal setting next week. Which will give me a great prompt to check in with each goal and make sure I’m on top of them all.