Back in July I was inspired by Greg Whyte’s book, Achieve the Impossible, to knuckle down and finally nail the 100km challenge that appeared to have morphed into my very own personal Impossible.
Using the tips outlined in the book I identified the key measures of success and drew up an Excel Dashboard that I could use to monitor my progress towards my view of personal fitness excellence. I’m using the term excellence here to mean an attainable level of achievement that should put me in the best position to be able to achieve my goals.
So, as I want to be strong, resilient and aerobically fit, I’ve identified 11 measures that I think will provide a good indication of my ability to run 50km and then get up the next day and run them again.
They broadly fit into the following categories:
- Strength measures – Deadlift
- Aerobic capacity – Cooper Test, Lactate Threshold, VO2 Max, MAF pace
- Endurance – distance measures
I’m not sure that I’ve chosen the best 11 measures yet as there is some considerable overlap between all my aerobic capacity indicators but it is my starter for ten and I can easily amend if I find that another measure will more accurately indicate my ultra-readiness.
Once you’ve defined your measures of success you need to draw up a scale, I’m using 0 to 10 for each measure so that they plot well on a radial chart (as shown above). This is quite a tricky task as well. I’ve chosen to show my current position in each measure as a zero, so that I start from the centre of the radial chart, and am assuming that the only way is up – I’ve left no room to slide. Defining the 10 score is much harder. I have no clue where my “Excellence” in VO2 Max lies for instance. I could probably search t’internet for Lance Armstrong’s VO2 Max score which most people would consider to be excellent but would it be my excellence?
Given that I’m going to train clean, the answer is probably not.
It’s a problem that I can’t define excellence in all my chosen measures. It means I will only really be able to track the direction of travel, hopefully improvement, but I won’t be able to say when my target is achieved. That only applies to the aerobic measures though, for everything else I have a history and pb’s to chase. I’m very clear on the weight I need to be to feel confident on race day and the 5km time that would mean I was sprightly and as fit as I’ve ever been.
The other measures are going to have to be a work in progress. Just like me.
You can download my example Achieve the Impossible Fitness Tracking Dashboard here, but you will need to amend the targets as I very much doubt that your idea of “personal excellence” will match mine.