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
TZ='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.)
1---2name: retrospective-alice-personal3description: Alice's couch-to-5K retrospective with training reflections and progress tracking.4---5
6# Weekly Retrospective - Personal Extensions (Running Training Example)
7
8**This skill extends `retrospective-base` with running training-specific context.**
9
10**Note:** This is an EXAMPLE showing how to adapt the retrospective framework for couch-to-5K training. Replace with your own domain terminology.
11
12## Personal Configuration
13
14### Timezone
15```bash
16TZ='America/New_York' date '+%A, %B %d, %Y - %I:%M %p %Z'
17
18# Show week being reviewed (includes previous Sunday)
19for day in 9 10 11 12 13 14 15; do
20 TZ='America/New_York' date -d "2025-11-$day" '+%A, November %d, 2025'
21done
22```
23
24## Domain-Specific Terminology
25
26### Context Line
27**Training Context:** Brief context about training phase or race schedule (e.g., "Week 4 of couch-to-5K, building endurance")
28
29### Training States
30When describing capacity/progress trends, use these training-specific modes:
31- **Base building:** Establishing aerobic foundation, focus on consistency and time on feet
32- **Build phase:** Increasing volume/intensity, testing boundaries carefully
33- **Taper/recovery:** Reducing load before race or after hard block
34- **Maintenance:** Holding current fitness level, not actively building
35- **Comeback/rebuild:** Building back after injury or break
36
37### Running-Specific Patterns
38When identifying patterns in "What Worked" or "What Didn't Work":
39- Training execution (completed runs, hit paces, followed plan)
40- Pace/distance/time progressions
41- Heart rate zone distribution (too much Z3/Z4, good Z2 base)
42- Running form and efficiency
43- Fueling and hydration strategies
44- Recovery quality (sleep, soreness, freshness)
45- Injury prevention (stretching, strength work, rest days)
46
47### Experiment Types
48Common experiments in running context:
49- Pacing strategies (testing different effort levels, negative splits)
50- Fueling trials (pre-run meals, during-run nutrition, hydration)
51- Training plan modifications (run/walk ratios, frequency, volume)
52- Recovery strategies (ice baths, foam rolling, active recovery runs)
53- Gear testing (shoes, clothing, accessories)
54- Form adjustments (cadence, foot strike, posture)
55
56## Progress Tracking Context
57
58### Capacity Comparisons
59When comparing across timeframes, attend to:
60- Endurance progress (how long can you run continuously?)
61- Pace improvements (same effort, faster pace OR same pace, easier effort)
62- Recovery speed (soreness duration, readiness for next run)
63- Injury status (pain-free, managing niggles, sidelined)
64- Consistency (adherence to plan, runs completed vs skipped)
65
66### Trajectory Language
67Use training-specific trajectory descriptions:
68- "Building aerobic base" vs "Losing fitness"
69- "Pace improving" vs "Pace stagnating/declining"
70- "Staying injury-free" vs "Dealing with injuries"
71- "Consistent training" vs "Spotty adherence"
72- "Progressing through plan" vs "Stuck at current level"
73
74## Section-Specific Guidance
75
76### What Worked (Training Context)
77Celebrate wins specific to running:
78- Runs completed (especially tough ones!)
79- Pace/distance/time PRs or milestones
80- Good execution of training plan
81- Solid recovery practices
82- Staying injury-free
83- Enjoyment and motivation sustained
84- New gear that worked well
85
86### What Didn't Work (Training Context)
87Challenges specific to running:
88- Missed runs or inconsistent training
89- Pace/endurance not progressing as hoped
90- Pain, injury, or persistent soreness
91- Poor recovery (tired, overtrained)
92- Motivation challenges
93- Gear problems
94- Fueling/hydration issues
95
96Pair with running-appropriate experiments:
97- Training plan adjustments (volume, intensity, frequency)
98- Form corrections (drills, video analysis, coaching)
99- Recovery enhancements (more rest, better sleep, nutrition)
100- Injury management (rest, PT, cross-training)
101- Motivation strategies (running buddy, new routes, race signup)
102
103### Gratitude (Training Context)
104Even in difficult training weeks, appreciate:
105- Body's ability to run (not everyone can)
106- Progress made, no matter how small
107- Lessons learned from challenging runs
108- Community support (running groups, online forums)
109- Outdoor time and fresh air
110- Mental health benefits of running
111- Showing up and trying, even when hard
112
113## Integration Notes
114
115**This personal skill provides running/fitness domain language and examples.**
116
117**The base skill provides:**
118- Complete process structure
119- Conversation patterns
120- Section templates
121- Core principles
122- Edge case handling
123
124**Together they create a complete running training-focused weekly retrospective.**
125
126**Adapt this example:** Replace running terminology with YOUR domain (learning, business, creative work, etc.)
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