The Plan
Four steps. At the end of each step, run a half marathon, a 5km race, do a body assessment and measure resting heart rate. On the last two steps, do a marathon rather than a half (Barcelona and Vienna)
Phase 1- 24th November 2014 – 4 January 2015
Target goals
Reduce body fat
Currently 19.3%
Improve diet to reduce to 15%
Weekly weigh ins and then a test at the end
increase distance per week.
Currently 5km
Aim
Week 1 = 10 km
Week 2 = 15km
Week 3 = 20km
Week 4 = 25km
Week 5Â = 30km
Record all to see target and maintenance goals
Retrospective
After each phase it is essential to review and improve. Phase 1 is nearly complete and I have a load of data to study.
The phase lasted six weeks- this is too long! Phase two will be only two weeks, taking its inspiration from scrum sprints in the agile world. Looking at the graphs (especially the total miles run) the first two weeks are successful. After that it deteriorated. Let’s see if a two week block is more successful.
The miles run was initially really good- easy to record. The only thing wrong was that I didn’t visualise from the start.
The other target goal was to reduce body fat. This was hard to track really not good as a goal. Body fat reduction is a result of doing other things. I will make the other things my goals so that I know where I am throughout the phase.
I also will add weight to the graphs so that I can see this effect.
It is important to manage the chimp. Being mid winter, a lot of hours are dark. It is tough to get motivated after a days work. Shorter indoor runs more often can help combat this.
The chimp gives in to Christmas and New Year. Temptation to stray from a diet plan will be much lower in January.
The chimp likes to see results. Graphs and charts are now set up and should help.
The chimp also likes end goals to look forward to. I have a half marathon and two marathons. I will book these in phase two.