As 2018 comes to an end it's time to review you 2018 training. What worked? What didn't work? This will help you set your 2019 goals.

Stephanieruns Fitness

December 23, 2018 Newsletter

Your 2018 Training In Review

As 2018 comes to a close it's time to take a closer look at your 2018 training. During the year you should have logged your runs and workouts. I would hope you logged more than just the time and distance. The more details you have in your training log the more information you have to review. This will also allow you to see patterns and trends. Today I'm not going to go into detail into what you should log in your training log, although I'd love to cover this in more detail in a future newsletter. Today I want to go over reviewing your 2018 training so that next week I can share more on goal setting for 2019.

So where do you start? Get a piece of paper. Start with writing down your biggest success of 2018. Add specific details as to why it was your biggest success. Now write down your biggest upset/failure of 2018. What happened? What went wrong? Sometimes we learn more from our failures than our successes. You can turn this exercise into a pros/con list reviewing your full year of training.

What you may not know about me is that I have a Commerce degree and am very business minded. A SWOT analysis (strength, weaknesses, opportunities and threats) is a popular way to review a business. I also think it's a great way to review your running and can help set you up for success in 2019. Let's look more closely at the SWOT analysis.

Strengths: This is what went well during the 2018 year. What do you do well? Maybe your speed workouts are your strength, or perhaps you're great at strength training. You can have more than one strength. List as many as you can think of.

Weaknesses: This is what you're not good at. For lots of runners this would be strength training. Maybe you're not good at taking rest days or you're running through pain or injury. List everything. This will help you know what you need to work on in 2019.

Opportunities: This is where you can improve your training. You can take some of your weaknesses and turn them into opportunities. you might have other opportunities as well. Maybe you're able to join a running club or have a coaching opportunity. Opportunities are way to help improve your training. List everything you can think of.

Threats: These are things that could derail your training. Maybe you have injuries you haven't addressed. Maybe your work schedule is very demanding and eats away at your available time. Anything that can derail your training gets listed here.

It's not enough to just complete a SWOT analysis, you also need to look at the information. You want to be able to play on your strengths, and mitigate your weaknesses. You want to seize your opportunities and make a plan to combat your threats. Take the time to do this exercise. It's a great way to set yourself up for success. Let me know if you need help with this exercise!

What are the ways you review your training? Share it with me on twitter @srunsfitness

Weekly Challenge: Review Your Training

This week's challenge is taking action on the information I provided above. I want you to review your 2018 training. The way we are able to grow as runners is to be constantly learning, adjusting and improving. In order to adjust and improve we need to take a good look at how we are doing.

You might think you had a horrible training year but when you start pulling back the layers of your training you discover you actually had some big improvements. Likewise you'll be able to see where opportunities to improve your training are.

Set aside time to do this. This isn't a quick exercise, but it is an exercise that will help you improve your training. Fist review your training logs for 2018. It's helpful to get a piece of paper or a notebook to make notes as you do this. Note any trends or patterns in your training log. Do you normally get a pain after running a certain distance? Note down everything.

Next write down your biggest success and failure of your 2018 training. You can then write down a pro/con list or go right to a SWOT analysis. 

Remember you're looking for patterns, trends, and opportunities. I'm sure you'll be surprised what you discover when you do this exercise.

Send me a tweet @srunsfitness or an e-mail fitness@stephanieruns.com and let me know how this goes!

Wishing You a Very Merry Christmas!

I don't know about you but this is going to be a very busy week for my family. There's lots of excitement in my house, but with that excitement comes a large to do list. Today I spent a large portion of my day making Christmas cookies. I can't wait to sit down with my kids and let them decorate them all.

For me a big part of the holidays is remembering that it's about the memories and time spent with love ones. Not the things, or lists we give ourselves to do. Try to take time to be in the moment and just enjoy it. Life will go on even if your house isn't perfectly clean. The memories you'll make will your family will last a lifetime! I'll keep saying that to myself as I host a large family event. I know it's easier said than done.

I hope you'll have time to sit, talk and listen with family and loved one. I hope you'll be able to relax and be yourself. I hope that the holiday will not be stressful or overwhelming for you. Remember if it gets to be too much take time for yourself and practice self care.

I wish you and your family the a very merry Christmas. I hope you'll be able to sit back, relax and enjoy. I'll leave you with this Christmas quote.

“Christmas is a tonic for our souls. It moves us to think of others rather than of ourselves. It directs our thoughts to giving" - B.C. Forbes  

Be sure to complete your 2018 training review so you're ready for my newsletter on goal setting for 2019 next week. Send me any questions you have!

If you're looking for a strength training plan geared for runners check out my Training Peak's store. I have several plans up for sale and am always adding more.

If you found this helpful please share this newsletter and encourage your friends to subscribe

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Stephanieruns Fitness

461 North Service Rd West
Oakville Ontario,  L6M 2V5 - Canada

Website: Stephanieruns Fitness

Twitter: @srunsfitness

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Disclaimer: Always seek medical advice before starting an exercise program. This newsletter is not medical advice. Medical advice should be sought from a medical professional. Stephanieruns Fitness assumes no liability for any injuries or damages as a result of the above content.

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