Self assessment: how’s your training going?
As a coach, it’s sometimes expected that I have all the answers. But in reality, often the answers are within the runner themselves, they just need to be asked the right questions at the right time to find them.
I’m not observing a runner 24/7 so unless I ask questions, I can only guess at where problem areas might be. So I use open questions and, instead of saying “I think you’re doing this wrong” I try to get runners to realise where improvements can be made.
Below is an exercise I did with runners at my marathon workshop last month. While great for those midway through marathon training, it’s a useful exercise for anyone to do. All you need is a pen, a piece of paper and a few minutes by yourself. Give it a try.
All about you
Copy out the table below and fill it in. Think about your training and the areas that impact it – this is a time to acknowledge the good things you’re doing as well as what areas could be improved on. So it might be that you’re eating a lot of fruit and veg, but you regularly skip breakfast. Or you’re nailing your long runs, but not always completing your warm ups.
| Area | What I’m doing well | What I could do better |
|---|---|---|
| Running | ||
| Nutrition | ||
| Recovery and sleep |
||
| Cross training and strength |
Setting new intentions
Not that you’ve identified a few sticking points, write down something for each area that you could improve. So maybe you need to make a habit of having breakfast each morning, or you want to take you warm-ups more seriously.
Now which is the most important thing you can start doing today. Underline it. Make it a priority.
You’ve got four things or habits to incorporate or remove from your week. Concentrate on making one or two a reality this week and then bring the other in over the next week or two if you find it too much to tackle all at once.
Now skip ahead 4-6 weeks in your diary or calendar, or leave yourself a note to yourself on your training plan, wherever is somewhere that you’ll see it. Remind what you intended to change or improve and check-in to see how it has gone. If it’s all going well, repeat the process above to identify any new areas. If not, recommit to the changes you want to make, think of what might be stopping you – eg needing to get up 10 mins earlier for breakfast – and try again.
I hope this helps. Have a look at my Training Guides if you need a little extra help.
Laura this is an excellent idea! I particularly like the idea of getting future reviews in the diary so that when I’m updating my training log I can see that I need to take some time (preferably with an americano) to review my training!
What a great and simple idea. You are right, most people know what they need to do, but it’s the how that is not always so easy to work out.
That was a very productive 10 mins. Thanks! Very positive.
I am impressed by the perfection of this simple method! You can move it to any area of physical activity. People often take up with great enthusiasm for the activity, and then drop out of the sport, thinking that takes time, and requires a lot of sacrifices. But the analysis of the components allows not only to persevere in the good changes but improve yourself! Great method!