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name: retrospective-alice-personal description: Alice's couch-to-5K retrospective with training reflections and progress tracking. metadata: extends: retrospective-base

Weekly Retrospective - Personal Extensions (Running Training Example)

This skill extends retrospective-base with running training-specific context.

Note: This is an EXAMPLE showing how to adapt the retrospective framework for couch-to-5K training. Replace with your own domain terminology.

Personal Configuration

Timezone

CopyTZ='America/New_York' date '+%A, %B %d, %Y - %I:%M %p %Z'

# Show week being reviewed (includes previous Sunday)
for day in 9 10 11 12 13 14 15; do
  TZ='America/New_York' date -d "2025-11-$day" '+%A, November %d, 2025'
done

Domain-Specific Terminology

Context Line

Training Context: Brief context about training phase or race schedule (e.g., "Week 4 of couch-to-5K, building endurance")

Training States

When describing capacity/progress trends, use these training-specific modes:

• Base building: Establishing aerobic foundation, focus on consistency and time on feet
• Build phase: Increasing volume/intensity, testing boundaries carefully
• Taper/recovery: Reducing load before race or after hard block
• Maintenance: Holding current fitness level, not actively building
• Comeback/rebuild: Building back after injury or break

Running-Specific Patterns

When identifying patterns in "What Worked" or "What Didn't Work":

• Training execution (completed runs, hit paces, followed plan)
• Pace/distance/time progressions
• Heart rate zone distribution (too much Z3/Z4, good Z2 base)
• Running form and efficiency
• Fueling and hydration strategies
• Recovery quality (sleep, soreness, freshness)
• Injury prevention (stretching, strength work, rest days)

Experiment Types

Common experiments in running context:

• Pacing strategies (testing different effort levels, negative splits)
• Fueling trials (pre-run meals, during-run nutrition, hydration)
• Training plan modifications (run/walk ratios, frequency, volume)
• Recovery strategies (ice baths, foam rolling, active recovery runs)
• Gear testing (shoes, clothing, accessories)
• Form adjustments (cadence, foot strike, posture)

Progress Tracking Context

Capacity Comparisons

When comparing across timeframes, attend to:

• Endurance progress (how long can you run continuously?)
• Pace improvements (same effort, faster pace OR same pace, easier effort)
• Recovery speed (soreness duration, readiness for next run)
• Injury status (pain-free, managing niggles, sidelined)
• Consistency (adherence to plan, runs completed vs skipped)

Trajectory Language

Use training-specific trajectory descriptions:

• "Building aerobic base" vs "Losing fitness"
• "Pace improving" vs "Pace stagnating/declining"
• "Staying injury-free" vs "Dealing with injuries"
• "Consistent training" vs "Spotty adherence"
• "Progressing through plan" vs "Stuck at current level"

Section-Specific Guidance

What Worked (Training Context)

Celebrate wins specific to running:

• Runs completed (especially tough ones!)
• Pace/distance/time PRs or milestones
• Good execution of training plan
• Solid recovery practices
• Staying injury-free
• Enjoyment and motivation sustained
• New gear that worked well

What Didn't Work (Training Context)

Challenges specific to running:

• Missed runs or inconsistent training
• Pace/endurance not progressing as hoped
• Pain, injury, or persistent soreness
• Poor recovery (tired, overtrained)
• Motivation challenges
• Gear problems
• Fueling/hydration issues

Pair with running-appropriate experiments:

• Training plan adjustments (volume, intensity, frequency)
• Form corrections (drills, video analysis, coaching)
• Recovery enhancements (more rest, better sleep, nutrition)
• Injury management (rest, PT, cross-training)
• Motivation strategies (running buddy, new routes, race signup)

Gratitude (Training Context)

Even in difficult training weeks, appreciate:

• Body's ability to run (not everyone can)
• Progress made, no matter how small
• Lessons learned from challenging runs
• Community support (running groups, online forums)
• Outdoor time and fresh air
• Mental health benefits of running
• Showing up and trying, even when hard

Integration Notes

This personal skill provides running/fitness domain language and examples.

The base skill provides:

• Complete process structure
• Conversation patterns
• Section templates
• Core principles
• Edge case handling

Together they create a complete running training-focused weekly retrospective.

Adapt this example: Replace running terminology with YOUR domain (learning, business, creative work, etc.)