Running head: YOUR OWN SELF-DIRECTION PROJECT

Self-Behavior Change Project

Denielle Saitta
Georgia Southern University

Self-Behavior Change Project

Introduction
Behavior change is a theory-based method for changing one or more physiological
determinants of behavior. Over the course of this semester I have been implementing my own
behavior change project. I chose to change my workout regime by training for a half-marathon. I
have always been physically active and have taken care of my body, but have never been much
of a runner. I knew there were many health benefits of running but have never been able to run a
mile.
To complete this behavior-change I followed the 10-step guide in the Self-Directed
Behavior; Self-Modification for Personal Adjustment textbook. This textbook provides step by
step insight and instruction on how one may implement a new behavior change. The book
provides information on the various factors and obstacles that may hinder a new behavior

YOUR OWN SELF-DIRECTION PROJECT

change. The book also has steps and assignments to help complement the wanted behavior
change. From this book, I have been able to understand more clearly why new behavior changes
are not always successful and may not last.
Before I started this project I was very nervous and uncertain. I have never felt
comfortable running and can be hesitant to change. With the help of friends and family, and the
guidance from this book I was able to reach my goal.

Self-Behavior Change Project

Step 1 The Skills of Self-Direction
Even though I regularly workout during the week, I get bored with my routine and am
looking for a change. After thinking about different steps or changes that I could make to spice
up and enjoy working out more I decided on training for a half marathon.
I am not a fan of long distance running and do not typically enjoy the amount of time
spent in having to run to long distances. I look forward to the challenges that this training will
present and hope to see how my body will be able to push itself. The half marathon I have signed
up for is April 30th and takes place in Nashville, TN so I have lots of time to train and prepare
for the long run.
I have found an online training schedule that lists an amount of miles to run each day as
well as days off. I'll be using this as a guide to help increase my mileage week by week. A few of
the other changes I thought of making, did not seem as though they would be realistic with my
school and rotation schedule.
Step 2 - Forethought: Planning for Success
Specifying the Goal
My goal is to be able to run 13.1 miles by my half-marathon April 30th. By the end of this
behavior change project I would like to be able to run longer distances. I have never been much
of a runner and usually workout on machines or do high-intensity interval training.
Anticipating Obstacles

YOUR OWN SELF-DIRECTION PROJECT

As with any behavior or lifestyle change there will be hurdles to work through and
overcome. Since I am an intern, I have class assignments and rotations that take a lot of my time
during the week which will present challenges. When I skip a run or am unable to go running due
to the weather or previous obligations, I will make plans to go to the gym where I will run on the
treadmill or use the elliptical. I will have to learn how to balance my training schedule with my
student workload which will be the biggest obstacle for myself. Planning ahead will be one of
the more important parts of my training. I recognize that there will be many times I will be
tempted to skip my run for the day such as low energy, workload, or lack of drive. To stay
motivated, I have signed up to compete in a half marathon and have asked others to keep me
responsible by reminding me of my goal. This is a goal I never imagined trying to reach since
running is not something I have ever been passionate about, but I believe in myself. As I train if I
keep positive and believe in my body I know that I will be able to compete this race. Having
confidence in knowing what I can do is where I start.
Setting Goals
To assist in my overall goal of running a half marathon I have come up with a few sub-goals,
such as the following:
Run 6 miles without stopping to walk.
Run 4 days a week outside.
Drink more water throughout the day.
Stretching before and after each run.
I believe that each of these sub-goals will help with my overall goal by helping to make
my body healthy and stronger. By being able to run 6 miles without stopping, I am able to test
my body with the distance and see how far I can push it. Since 6 miles is about half way into a
half marathon, if I am able to run that distance I am confident that I will be able to go the whole
way. I will try to run 4 days a week to get the most amount of training I can within a week and
continue to strengthen my legs and body. Since I will be sweating more than normal, I will need
to stay hydrated and drink more water than I normally would to keep my energy levels and

YOUR OWN SELF-DIRECTION PROJECT

electrolyte levels high. Avoiding any injuries will also be important so not slacking on my
stretching is important to keeping a healthy body.
By incorporating a new exercise into my health routine, I will be able to see what my
body can do. It will also teach me how to counsel a patient into trying new things by being able
to relate to them. I am willing to change my behaviors as necessary to reach the goal I have
chosen and will carry out the steps suggested in the text.
Step 3 - Self-Knowledge: Observation and Recording
After observing myself for a week, I noticed that planning and preparing for my runs will
be the most important part of my behavior change. By using a training schedule as a guide, I am
able to estimate how far I need to run every day. I also had to take into account my rotation
schedule as well as school workload and the weather when planning. To keep track of my
progress, I have created a chart to track how far I run every day, my average mile time, and will
also comment on how I felt during the run that day. Every Monday I will fill out how far I will
need to run each day. Once I have completed my run for the day I will input how far I ran, my
average time, and how I felt. Since I do not run the same trail or route every day the distance will
not always be the same, so I am also going to be recording my average mile pace to see if I am
improving. I will be using the Nike+ Running application to find out my average mile time as
well as track my distance. The application uses my location and GPS when on for better
accuracy. Please refer to the figure below to see the instrument I have created to help document
my runs. Within the Appendix you will find all of my actual observation and recordings of my
runs.
Week #: Date
Monday
Run:
Ran:
Ave. Mile:
Feeling:

Tuesday
Run:
Ran:
Ave. Mile:
Feeling:

Wednesday
Run:
Ran:
Ave. Mile:
Feeling:

Thursday
Run:
Ran:
Ave. Mile:
Feeling:

Friday
Run:
Ran:
Ave. Mile:
Feeling:

Saturday
Run:
Ran:
Ave. Mile:

Sunday
Run:
Ran:
Ave. Mile:
Feeling:

YOUR OWN SELF-DIRECTION PROJECT

5
Feeling:

Figure 1. Observation Tool

Step 4 - The Principles of Self-Direction: Theory and Practice
The stimuli that control my behavior are inclement weather, time of day, internship
workload, as well as my energy level. The situations in which the behavior occurs varies.
Since I am training to run a half marathon, most of my running is done outside so if its
rainy outside or to dark I am unable to do that. I am traveling all over for my rotations and this
can be exhausting which makes me less motivated to go and run. When I am unable to run for
the day I get frustrated that my training schedule has to be altered. Since I am busy with my
internship it is important to plan out when I will run each week and be prepared for any
scheduling conflicts.
Before a run and during the first few miles my legs are sore and I get very thirsty and
want to stop. I have never been a runner or cared to be one. This change is a big step for me
because I normally would work out on machines but now I am learning what it is like to be
outside and what my body can do. Before I start a run I am always telling myself that I know I
can do this.
I have a lot of people who are helping and support me and that makes me more able to
continue this journey. At times I am afraid that the run will be too much for my legs or body to
handle so this may be why I am hesitant at times before my run.
Though I have known many people to run half marathons or change a workout routine, I
have never thought of my change as a way to copy or mimic what they did. This behavior change
is not an elimination of anything but instead a way to incorporate a new workout routine into my
life as well as partaking in an event that I never have before. I enjoy working out, however it can
be boring and monotonous. So far I have enjoyed seeing what my body can do when I never
thought it I was a runner.

YOUR OWN SELF-DIRECTION PROJECT

After I finish a run I enjoy a nice long stretch that makes my arms and legs feel strong. I
always feel better about my body and can sense the endorphins pulsing through my body. Even
though the run may have been hard, the finish is whats so great.
As previously mentioned, inclement weather or the time of day may prevent me from
running outside. My internship work load or energy level could also stop me from running that
day. If this is the case, then my desired behavior and endorphins will not be fulfilled. They are
and arent reinforced. I do not have control over a lot of these factors other than my energy level.
To run this half marathon is not a punishing choice but rather a new goal of mine.
I believe my own self-speech is rewarding my behavior. During my run I keep reminding
myself about the distance I have left to go and imagine the stretching and how good I will feel
once I have reached my mile goal. It is an incredible feeling when you set your mind to
something and actually follow through and can see your performance. I know that if I skip a run
it will slow down my progress. Running a long distance is not something that will happen in a
day and that I will need to build up to my goal. I only let down myself if I do not run.
Step 5 - Antecedents
Since I have started this behavior change I have had a great support system of both
friends and family who are all near and far. The ones who are far cheer me on and encourage me
via phone calls or text messages, while the ones who are closer help motivate and push me to
keep running. I have be fortunate enough to have a few workout partners who help me stay on
target and keep up with my training. The biggest factors that hinder my behavior change are my
workload from rotations, my energy level at the end of the day or early morning, or the weather.
Some of these things I can work on myself like my energy level and workload. If I am proactive
and plan ahead of time then I can get my school and rotation assignments completed so that I do
not have to worry about rushing to get them done after work. This will also help with my energy

YOUR OWN SELF-DIRECTION PROJECT

level because I will be able to go to sleep earlier and be rested for my run. Please refer to the
figure below to see my sources of support and influence.

Current Social Support Systems

Supportive of My Goals

Detrimental to My Goal

Family
Local Friends
Social Media

F
F
V

Workload
Energy level
Weather

F
F
F

Specific Areas of Dietetic Interns

Parents and Relatives
Influence

F
F&V

Rotations
Rainy/ Dark Weather

Key:

Virtual

Sources of
General
Influence

Face-to-Face

Figure 2. Current Social Support Systems for Behavior Change.

Step 6 - Behaviors: Actions, Thoughts, and Feelings
My behavior change has been incorporating running and training into my workout
routine. Since the start of this project I have been impressed with my motivation and drive to
continue this change. I have followed my workout schedule and routine weekly and adjusted it to
fitting my busy rotation schedule and workload. Once thing I have changed from my original
plan is that during my days off I make sure to relax. When I relax I am either watching a movie,
hanging out with friends, going for walks, or taking part in a yoga session. This has helped me
focus more on my school work during days off but also look forward to my runs and workouts. I
am able to imagine my running more often now also. I have also modified when I work out. Prior
to this change, I would only workout Monday through Friday, and now I have incorporated
working out during the weekend days also. I do not have a specific model, but I have been
training with other friends who have been helping to motivate and keep me accountable. Before I
start a workout I picture how my run will be and it helps to inspire me and push through any pain
or boredom. I have noticed my body become stronger and feel the different in my lungs from the

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beginning of my change to now. I hope to keep following my schedule and keep up with the rate
I am running.
Step 7 Consequences
Since I have started incorporating running into my workout routine I have noticed
positive changes in my body, in my mood, and my flexibility. When I run I know I am getting
stronger and am gaining more confidence in myself to complete the half marathon. When I skip a
day or running I know there are consequences to these actions. Some consequences may be short
term while others are long term consequences. Some short term consequences are lack of energy,
falling into the habit of skipping workouts, or getting behind on my training schedule. Long term
consequences would be the inability to perform during my race, I would not be as strong, and
will be more winded when I get back into running.
With this new behavior I have learned the importance of positive reinforcement. Since
running is not something I am passionate about I have to keep myself motivated. One
reinforcement I have integrated into my behavior change is allowing myself 20 minutes of
relaxation time after I finish a run. This 20 minutes of relaxation can be anything from watching
television, to reading, or just hanging out with friends. Another reinforcement I have added is
treating myself to a new item of workout gear when I run more than 7 miles.
I also believe that verbal self-reinforcement is an important part of my behavior change.
Before, during, and after my run I am always telling myself that I can run or that I do not need to
stop. Though I know my legs are sore or that I am thirsty I keep in mind that I am strong and am
able to keep running. Sometimes the littlest voice in my head is what helps overcome the biggest
pains in my leg.
Having multiple running partners has also helped. There are several dietetic interns who I
have asked to help train me and everyone keeps me accountable and motivated during the hard
days. Everyone has difference and busy schedules but we all work together the best we can to get

YOUR OWN SELF-DIRECTION PROJECT

through these runs. They help to reinforce everything that I have accomplished so far which
helps to push my body and legs during those longer and hotter runs.
It is all of these consequences and reinforcements have so far made me successful in my
behavior change. I am confident in myself and body that I will be able to run this race. Change is
never easy, but by believing in yourself and having others to believe in you too then anything is
possible.
Step 8 - Developing a Successful Plan
My goal is to be able to run 13.1 miles by my half-marathon April 30th. I plan to
accomplish this goal over a series of weeks. In order to do this I have set a few sub-goals for
myself to help my overall goal. These sub-goals are: run 6 miles without stopping to walk, run 4
days a week outside, drink more water throughout the day, and to stretch before and after each
run. Currently the farthest I have ran is 7 miles. I have been very good about following my
running schedule and planning my runs.
The sub-goals I have already set up for my overall goal have helped provide structure and
a base for my runs. There are not specific rules I have for each sub-goals because a rule would
not work with the activity. For my first sub-goal I have tried to make sure I run the full 6 miles
without stopping. I have been able to keep up with this by documenting within my weekly chart
by noting if I stopped during a run. I also try to run extra if I did stop to walk. If I am supposed to
run 4 miles that day, and I stop and walk for a little bit I try to run an extra 0.2 to make up for
walking. For the second sub-goal, I try to make sure I run 4 days a week and outside. I have
always followed a workout routine, but it did not involve being outside and running so this has
been a big change. Though I do not have a specific rule for this sub-goal, I do not enjoy running
on a treadmill so I try to make sure I can run outside. This involves properly planning ahead and
watching the weather. The third sub-goal involves incorporating more water throughout the day.
My rule for this is that I fill my water bottle up 4-5 times a day. The last sub-goal is to stretch

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accurately before and after each run. I have noticed if I skip stretching either before or after a
run, my legs are heavier and the run is harder. This has motivated me to make sure I keep
stretching before and after each run.
Overall these sub-goals and rules help to keep me on track with my overall goal of
running 13.1 miles. At times it is harder to motivate myself to run and follow my running
schedule or rules, but I just am staying positive and realize that this is what I want to do. I want
to feel the change and empowerment of running a half-marathon.
Step 9 - Problem Solving and Relapse Prevention
Solving Problems
Overall throughout this assignment I have been successful in working on my behavior
change, however there are a few things out of my control that make it hard to perform my target
behavior such as the weather or my busy internship schedule and assignments. To avoid any
scheduling conflicts and to make my plan more effective I will continue to plan my runs out
week by week and will also check the weather for any issues that there may present.
I do believe that I have implemented enough techniques to make my behavior change
work. I have consulted with friends and family members to help motivate me and keep me
accountable to not skip my runs or to keep running during a long day. Having this support has
been the most helpful part of my behavior change. I have also kept up with scheduling my runs
and documenting each run.
I am increasing my amount of physical activity each week, more specifically my time
spent running. I am working out about an hour a day now versus 30 minutes a day. I am not
fully replacing this change with an unwanted behavior, however I am changing up a routine that I
would not normal volunteer to do.
I am taking full advantage of the ideas on how to deal with problem antecedents by
giving myself rest days when needed and treating myself to help keep me motivated to avoid
getting burnt out or bored. These days off help to rest and restore my body which makes me
stronger for the longer runs.

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I am practicing the wanted behavior by running 5 days a week and following a training
schedule. At times it has been hard to follow the schedule completely and I have had to make a
few modifications such as changing around days I run. Overall I have been compliant in
following my scheduled run days.
I am being reinforced with the wanted behavior. I have felt my body become stronger and
have been extremely pleased with the amount of miles I have ran so far and what I will continue
to run. I know that some runs will be harder than others, but if I keep pushing myself I feel the
change and know it is worth any pain.
I am still keeping track of my runs by following up after each and recording my distance,
average pace, and how I was feeling during the run. This has helped me see an increase or
decrease in emotions as well as how my pace has changed over the weeks. It has been interesting
to see how my average pace has changes as well as my feelings throughout each run.
Overall, I am confident in my behavior change and the progress I have made over the
weeks. I have had to make a few changes since the start, but those were easy to incorporate and
modify so everything would work better with my rotation schedule and any weather issues.
Prevention Relapse
Since the start of the project I have been fortunate enough to not suffer any relapses and
stayed on track with my running and training schedule. I have been very good and remember
what is at stake and that my final product will be running 13.1 miles at the end of April. This has
been a constant motivator for myself. However if the longer runs began to drag on me and I lose
motivation, I will remind myself of my race and how great it will feel to finish. I would recite a
self-statement to myself that would be:
1. My warning statement would be, Dont stop, and keep going.
2. If you stop to walk or skip a running day, then you know it is only hurting your body
more and losing the strength and drive.
3. It is hard to run, but I have done it before and I know that I can keep going. I have
already come so much farther than I have imagined.

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4. Advantages of not giving in to a relapse: my race day, how my body feels when I finish
a run, the runners high and surge.
5. Plans to distract myself from any hot to cool thoughts will include thinking positively
in my ability and I will also consult with my friends and family if I am having any
negative thoughts.
I will use these 5 steps during a relapse which will help to keep me on track and continue to
motivate me. It is important to remind myself how far I have come and how far I can go.
With the help of friends, family, and self-motivation I know I will not relapse and will be
able to keep going. Running and change is not for everyone but I have confidence in myself and
one day in my client if they need the motivation.
Step 10 - Staying in Control
Following the happiness checklist I went through and pick two areas that I think would
best benefit me and my behavior change or any future behavior changes I do. The two points I
decided to work on were reducing negative thoughts and feelings and to stop ruminating or
worrying. I think these are some of my biggest flaws that I should work on.
Reduce negative thoughts and feelings:
In order to accomplish this I will stay more positive. I think that if I am able to stay more
positive that I will have the ability to reduce negative thoughts and feelings. I will ensure
positive self-talk about any future behavior change as well as when I run. I will remind myself at
how far I have gotten throughout this whole training process. My body has done things I have
never imagined possible and that thought gives me happiness chills.
Stop ruminating or worrying:
I usually stress and worry more about something than I need too. I am very organized and
sometimes this helps with the anxiety but then sometimes it makes it worse. I will take steps to
correcting that by taking deep breaths and relaxing. Sometimes it is best to just step away from
the thing that is stressing me out to give myself some clarity. This has always been a flaw of
mine. I am not sure why I get so worked about but I will stop this. I know I can make a huge

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change and conquer my worst fears. It is all a mental game. I will no longer worry about the
distance but rather how I have been able to surprise myself in getting as far as I have. For future
behavior changes I will stop thinking about what could happen but instead go for a new
possibility.
Findings
Data for the project was collected from February 1st to April 24th and are presented in Figure 3.
A brief description of the data is provided in this section. Please refer to the figure below to see
my average weekly time compared to my weekly mileage.

Average Weekly Time Compared to Weekly Mileage

35

12:14

30

12:00
11:45

25

11:31

20

Weekly Mileage

11:16
15
10

10:48

5
0

Average Mile

11:02

10:33
1

10 11 12

10:19

Weeks

Figure 3. Average Weekly Time Compared to Weekly Mileage.

The data shows that when my running started I was running at an average around an
11:50 mile. I was also running about 16 miles a week. Mid-way through the behavior change my
average mile went do to about 10:57 a mile and was running about 24 miles a week. However,
by the twelfth week, I was running about 22 miles a week and had slowed down to running a
11:54 average mile.
These changes could be accounted to several different factors such as the amount I was
running, how I was feeling during the run, or my energy level. Since I was increase my mileage
each week, this could have affected how fast I was running and messed with the average.

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Because I was running more I had to learn how to better pace myself to keep up with the
distance. My feelings during the run that day could also be a factor in my time. If I was
discouraged during my run or was in pain then I know I would slow down or walk. In ways this
is not a bad thing but rather just helps me understand my body cues better. After a long day at my
rotation or class load, I may have been more tired and slowed my pace down. I have always
preferred to work out in the mornings but with my rotation schedule this is not always feasible so
I have to schedule it after my rotation which makes for a long day.
While there are many factors that have influenced my running schedule and times, I was
successful in running 5 out of 7 days a week and was 100% compliant in following my training
schedule.
Discussion and Conclusion
Overall this behavior change has been hard on both my body and mental game, but I have
been able to keep up with the training and been able to run. I have also been into working out but
running has never been of interested to me, at least until now. I have mostly surprised myself and
my body with the distance and ability and love the feeling I get when I do not have to stop during
a run. I guess there is that runners high feeling. This project has shown me that I can make a
change and even though there are obstacles anyone can persevere with help and guidance. For
myself personally, it was important to have to social support. I had many friends and family
members who encouraged me throughout the whole process and cheered me along throughout.
Having people there to lean on helped me stay on track and kept me going.
From this project I learned that there are many different parts to the behavior change
model. The biggest thing I learned from this whole project was that if you want to make a change
of any kind, you have to want to make the change. The change cannot be for someone else but
rather you have to want it. There will be days when sticking to a routine or plan is harder but if
you are determined enough then it can be done.

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It has helped me see what it would be like to help counsel a patient into making a change.
I have been there, I know the struggle and wanting to give up but you do not you keep going. I
would extend this learning experience into my work as a dietitian by being able to relate better
with my client since I have also followed this model and made a behavior change. I can pull
from everything I have done and use this in my field. It is easier to relate to someone when you
know the feelings and factors that can stop you from making a change.
This project has changed my opinion on how I would help to motivate my patient. I have
learned that it has to be important to the client and they have to want to make the change. I will
help to reinforce back to them that they want to make the change. I will also act as a supporter. I
learned that a support system is the biggest aspect and I will be there for my client. I will help
them learn how to deal with any setbacks and celebrate when they achieve a milestone.
During motivational interviewing this will also help me because I will be able to use the
reinforcements and steps as a guide with my client. The behavior change theory steps act as a
great way to conduct a session with a client. I can also use this experience by being able to relate
better with my client and letting them know I have been there and used this process and have
seen it be successful. I can help offer way to keep my patient on track and offer positive
reinforcements. Motivational interviewing is a very important part of behavior change when
working with a client.
Many people have asked me if I think I will keep running after my race and this question
always makes me smile. No I will not run 8 miles daily but I do think I will keep running. I have
already signed up for 2 different 5k races later this summer. There is that feeling of
accomplishment once I finish a run that I cannot explain.

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Reference
Watson, D. L., & Tharp, R. G. (2014). Self-directed behavior; self-modification for personal
adjustment (9th ed.). Monterey, CA: Cengage Learning.

Appendix
Figure 1. Observation Tool
Week 1: February 1 7
Monday
Run: 3 miles
Ran: 3.07
miles
Ave. Mile:

Tuesday
Run: 3
Miles
Ran: 3.15
miles

Wednesday
Run: 3
miles
Ran: 3.20
miles

Thursday
Yoga

Friday
Run: 3
miles
Ran: 3.01
miles

Saturday
Off

Sunday
Run: 4
miles
Ran: 4.00
miles

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11:35
Feeling: Was a
hard run today.
Hot outside
and did not
drink much
water during
the day.

Ave. Mile:
Ave. Mile:
Ave.
Ave. Mile:
11:30
12:09*
Mile:
11:42
Feeling:
Feeling:
Feeling:
11:35
Legs felt
Legs felt
Feeling:
First 1.5
good today. good today.
In need of
miles were
Did get a
Could have
new tennis
hard but
cramp
had more
shoes. Did
able to
during the
water before
yoga
continue.
run but it
run. Did
yesterday
Ran longer
went away. feel stronger
so feel
straight
Drank more
lose.
stretches.
water.
*During the run, had to stop and run in place while waiting for stoplight to run during
intersection.
Week 2: February 8 14

Monday

Tuesday

Wednesday

Thursday

Friday

Run: 3 Miles
Ran:3.07
miles
Ave Mile:
unknown*
Feeling: Legs
were sore
during the
day from
previous run.
Did drink 3
water bottles.

Saturday Sunda
y
Off
Off

Run: 4
Run: 3 Miles Run: 4 Miles Run: 3 Miles
Ran: 3.10
Ran: 4.12
Ran: 3.02
Miles
Ran: 4.08
miles
miles
miles
Ave.
Mile:
Ave.
Mile:
Ave. Mile:
miles
Ave. Mile:
12:48**
11:25
12:00
Feeling:
I
do
Feeling:
At
Feeling:
11:58
Feeling:
think my legs miles 2 my
Today I ran
Started
are getting
legs were
within my
listening to
stronger. It
very tired
neighborhood
new podcast still feels
and it was
and it was a
which made hardest at 1.5 hard to
hard run. Did
the run more miles. Need
continue. I
need water a
enjoyable.
to drink more was not very lot. May need
Ran in the
water during hydrated.
new shoes.
morning.
the day.
*Was unable to run outside due to weather and time of day. Ran on the treadmill. Total run about
53 minutes, and had incline of treadmill at 1.5.
**During the run, had to stop and run in place while waiting for stoplight to run during
intersection.
Week 3: February 15 21
Monday
Run: 3
miles
Ran: 3.01
miles

Tuesday
Run: 4 miles
Ran: 4.02
miles
Ave. Mile:

Wednesday
Run: 3
miles
Ran: 3.01
miles

Thursday
Off

Friday
Run: 3
miles
Ran: 3.02
miles

Saturday Sunday
Off
Run: 5
miles
Ran: 5.01
miles

YOUR OWN SELF-DIRECTION PROJECT

18

Ave Mile:
11:09
Ave. Mile:
Ave. Mile:
Ave.
Feeling: Was 11:24
unknown*
10:27
Mile:
Feeling:
hard today.
Feeling:
Feeling:
11:01
I bought
Took a
Had to stop
Feet started
Feeling:
new tennis
while since and walk a
to go numb
Was very
shoes so I
I was
few times
during the
hot and
am
starting
running on
though not for beginning
needed
to break
the
very long.
of the run.
water
them in. I
treadmill.
Ran fastest
However
during
felt
them
in
Kept
today.
overall run
run. Did
my calves.
looking at
was fine.
stop a few
distance.
times.
*Was unable to run outside due to weather and time of day. Ran on the treadmill. Total run about
53 minutes, and had incline of treadmill at 1.5.
Week 4: February 22 - 28
Monday
Run: 3
miles
Ran: 3.18
miles
Ave Mile:
10:55
Feeling:
Was stuffy
outside but
felt better
runner.
Enjoying
the new
tennis
shoes.

Tuesday
Run: 5
miles
Ran: 5.02
miles
Ave. Mile:
10:56
Feeling:
Today I
actually felt
strong and
good during
my run. I
didnt stop
today.

Wednesday
Run: 3 miles
Ran: 3.02
miles
Ave. Mile:
11:14
Feeling: No
big feeling,
but it was
windy and
later in the
day. It seem
slower today.

Thursday
Run: 4
miles
Ran: 4.10
miles
Ave. Mile:
10:55
Feeling: It
was windy
again today
but it didnt
seem to
hard to run.

Friday
Off

Saturday
Off

Sunday
Run: 6 miles
Ran: 6.09
miles
Ave. Mile:
10:53
Feeling: I am
actually
surprised how
calm and
good I felt
after this run.
I am keeping
up with my
stretching
which has
helped with
any pain and
flexibility.

Week 5: February 29 March 6

Monday
Run: 4

Tuesday
Run: 5

Wednesday Thursday
Run: 4
Off

Friday
Run: 3

Saturday
Run: 7

Sunday
Off

YOUR OWN SELF-DIRECTION PROJECT

miles
Ran: 4.17
miles
Ave Mile:
10:50
Feeling:
This run
felt good. I
have
started
listening to
a new
podcast
series.

miles
Ran: 5.07
miles
Ave. Mile:
10:41
Feeling:
Today it
was hard. I
did have to
stop a
couple of
times and
walk. Was
thirsty.

miles
Ran: 4.0
miles
Ave. Mile:
11:08
Feeling:
My right
calf was in
pain during
the run. I
also ran
much
slower than
I have been.

19
miles
Ran: 3.02
miles
Ave. Mile:
11:16
Feeling:
No feeling
either way.
Was a lot
slower
today.

miles
Ran: 7.02
miles
Ave. Mile:
11:12
Feeling:
Did stop
and walk a
few times.
Ran in
Atlanta
and there
were more
hills.

Week 6: March 7 13
Monday

Tuesday

Wednesday Thursday

Run: 4
miles
Ran: 4.02
miles
Ave Mile:
10:50
Feeling: It
felt good
to run
after my
day off.

Run: 4
miles
Ran: 4.01
miles
Ave. Mile:
10:33
Feeling:
My legs
were tired
when I
started but
I was
happy my
pace was
faster.

Run: 4
miles
Ran: 4.01
miles
Ave. Mile:
11:08
Feeling:
Today was
harder. I did
stop to walk
for a little.
The hills
are harder.

***Ran in Florida.

Run: 4
miles
Ran: 4.0
miles
Ave. Mile:
11:21
Feeling:
Tired and
walked
0.11 part
of the run.
A day off
will be
nice. Do
feel a little
stronger.

Friday
Off

Saturday**
*
Run: 8 miles
Ran: 8.22
miles
Ave. Mile:
10:35
Feeling: Got
very thirsty
and stopped
for a bit but
felt good.

Sunday
Off

YOUR OWN SELF-DIRECTION PROJECT

20

Week 7: March 14 20
Monday***
Run: 4 miles
Ran: 4.10
miles
Ave Mile:
10:53
Feeling: Was
very hot out
and felt very
tired.

Tuesday***
Run: 6
miles
Ran: 6.04
Ave. Mile:
11:23
Feeling:
Was very
hard. Had to
get water
several
times.

Wednesday***
Run: 4 miles
Ran: 4.12 miles
Ave. Mile:
10:54
Feeling: My
pace picked up a
little bit. The
florida weather
made running
this week
harder.

Thursday
Run: 6
miles
Ran: 6.03
miles
Ave. Mile:
11:07
Feeling:
Stopped a
few times
but overall
felt good
during the
run.

Friday
Saturday
Run: 4
Off
miles
Ran: 4.10
miles
Ave.
Mile:
11:44
Feeling:
A very
slow run
today. Did
stop and
walk
several
times.

Sunday
Off

***Ran in Florida.
Week 8: March 21 27
Monday
Run: 4
miles
Ran: 4.01
miles
Ave Mile:
11:01
Feeling:
Was another
slow day. I
am starting
to get
discouraged
.

Tuesday
Wednesday Thursday Friday
Saturday Sunday
Run: 6 miles Run: 4
Run: 4
Run: 9 miles
Off
Off
Ran: 6.01
Ran:
9
miles
miles
miles
Ave. Mile:
miles
Ran: 4.03
Ran: 4
Ave. Mile:
11:23
miles
miles
Feeling:
11:45
Ave. Mile:
Ave.
Feeling: I
Finally felt
10:57
Mile:
stopped
Feeling: I
unknown* good again to
several times still stopped Feeling:
run. Did stop
during the
and walked Ran on
a few times
run. My
a few times the
but not more
shins were
but actually treadmill
than a .5 of a
very painful. felt better
and it took mile.
I did drink a during this
forever.
lot before the run than I
run and need have been.
to stretch.
* *Was unable to run outside due to weather and time of day. Ran on the treadmill. Total run
about 60 minutes, and had incline of treadmill at 1.5.

YOUR OWN SELF-DIRECTION PROJECT

21

Week 9: March 28 April 3

Monday
Run: 4 miles
Ran: 4.06
miles
Ave Mile:
11:03
Feeling:
Finally was
able to run
without
stopping again.

Tuesday
Run: 6
miles
Ran: 6.05
miles
Ave. Mile:
11:24
Feeling:
Again was
able to run
without
stopping
and was
happy.

Wednesday
Run: 4
miles
Ran: 4.02
miles
Ave. Mile:
11:24
Feeling: My
runs have
been slower
than normal
but it was a
good run.

Thursday
Run: 4 miles
Ran: 4.04
miles
Ave. Mile:
10:58
Feeling:
Another
good run
after a
couple hard
2 weeks.

Friday
Off

Saturday
Off

Sunday
Run: 10
miles
Ran: 10.0
miles
Ave. Mile:
11:30
Feeling:
Felt
awesome
after this
run. Did
stop and
walk a
couple times
but rain the
first 6
without.

Week 10: April 4 10

Monday
Off

Tuesday
Run: 4
miles
Ran: 4.01
miles
Ave. Mile:
11:04
Feeling: Not
a bad run but
tired. Did
not walk.

Wednesday
Run: 6 miles
Ran: 6.04
miles
Ave. Mile:
11:40
Feeling: Had
a bad run. Got
very dizzy and
lightheaded.
Did not eat
enough
before.

Thursday
Run: 4 miles
Ran: 4.01
miles
Ave. Mile:
11:29
Feeling: This
run was
better and I
made it
through
without
stopping.
Made sure I
was feeling
okay.

Friday
Run: 3
miles
Ran: 3.02
miles
Ave. Mile:
11:45
Feeling:
Ran in the
morning
and happy
to get back
to an early
workout.

Saturday
Run: 11
miles
Ran: 11.0
Ave. Mile:
12:11
Feeling:
My time
was a lot
slower than
it has been
but I ran
the whole
distance!

Sunday
Off

YOUR OWN SELF-DIRECTION PROJECT

22

Week 11: April 11 17

Monday
Run: 4
miles
Ran: 4.00
miles
Ave Mile:
12:16
Feeling: A
short run
felt nice
after the
longer run
over the
weekend.

Tuesday
Run: 5
miles
Ran: 5.01
miles
Ave. Mile:
11:59
Feeling:
Was able
to run the
whole
time.

Wednesday Thursday
Run: 4
Off
miles
Ran: 4.04
miles
Ave. Mile:
11:54
Feeling: A
little tired
during this
run but over
all it felt
goof.

Friday
Run: 4
miles
Ran: 4.02
miles
Ave. Mile:
11:40
Feeling:
My time
all week
has been
slower but
still able to
run the
whole
time.

Saturday
Run: 12
miles
Ran: 12
miles
Ave. Mile:
12:08
Feeling:
Felt great!
Was able
to run the
whole 12
miles!

Sunday
Off

Friday
Run: 3
miles
Ran: 3.03
miles
Ave. Mile:
11:44
Feeling: I
enjoyed
running in
the
morning
versus
after my
rotation
like I have
been.

Saturday
Run: 6
miles
Ran: 6.03
miles
Ave. Mile:
11:32
Feeling: It
was a
breezy day
out so it
made the
run a little
better. Was
able to run
it all.

Sunday
Off

Friday

Saturday

Week 12: April 18 24 22

Monday
Run: 4
miles
Ran: 4.02
miles
Ave Mile:
11:54
Feeling:
Had to
walk a
couple
times
during the
run. Was
hot out.

Tuesday
Run: 5
miles
Ran: 5.03
miles
Ave. Mile:
12:01
Feeling:
Very hot
outside and
took a lot
of energy
out of me.

Wednesday Thursday
Run: 4
Off
miles
Ran: 4.04
miles
Ave. Mile:
11:37
Feeling:
Was able to
run the
whole time
and time
was a little
better
today.

Week 13: April 25 May 1

Monday

Tuesday

Wednesday Thursday

Sunday

YOUR OWN SELF-DIRECTION PROJECT

Run: 3
miles
Ran:
Ave Mile:
Feeling:

Run: 5
miles
Ran:
Ave. Mile:
Feeling:

Run: 3
miles
Ran:
Ave. Mile:
Feeling:

23

Off

Run: 2
miles
Ran:
Ave. Mile:
Feeling:

*Race Day*
Run: 13.1
miles
Ran:
Ave. Mile:
Feeling:

Off