I: Before resuming, let me ask: How do you feel after completing the 5 km challenge?
W: There will be a little excitement. Now I'm not completely challenging for success, so I want to try again several times. At the same time, I successfully challenged 5km, and I want to challenge 8km.
Secondly, running 5 kilometers in the morning is cooler than running 3 kilometers, and the amount of sweat is obviously different, and running in the park is much more comfortable than running on the road.
In addition, by increasing running time, the whole person's mental state is much better this week.
I: OK, this action is useful to you and has a positive impetus. What's your problem now?
W: I ran 5 kilometers in the morning, and time was tight. I practiced twice this week and went out very late. If there are not many cars on the road this week, I think I will be late. So, if you return to normal now and practice running 5 kilometers in the morning, you will probably be late.
Secondly, my current ability is not enough to complete the 5 km morning run. When I ran to 3-3.5km, I obviously felt unstable breathing and gasped badly. You need to stop for a walk and adjust your breath. In view of this problem, how can we improve next week to run 5km in one breath?
I: The first one is about time management, and the second one is about running ability. Second question, how do you run 5 kilometers in the morning? Do you want to run at a constant speed or adjust the speed according to your own situation?
W: I'll adjust the pace according to my own situation. If my breathing is unstable, I will slow down. If I am in good shape, I will run at my usual speed.
But one thing you reminded me, because the morning running time is tight, I will unconsciously speed up the pace, which will lead to an increase in pace, which my body can't bear and my breathing will be disordered.
According to this analysis, it should still be a matter of time management. If I have enough time, I can slow down and run.
I: Given enough time, how much time is appropriate?
w； Now it takes 35-40 minutes to run 5 kilometers in the morning. It would be much better if it took 50-55 minutes in the morning. This means I have to start running at 6:50 in the morning.
I: What adjustments should I make if I want to run at 6:50 in the morning?
W: The most direct way is to get up half an hour early and get up at 4:50, but this will compress the sleep time.
The current morning schedule is as follows:
Get up at five thirty
5:30-5:45 am ceremony
Read books from 5: 45 to 6: 00 in the morning.
6:00-6:45 Datura
6:50-7:20 Daily Ten Questions
7:30-8: 10 jogging
Now the morning time is full.
Me: Try subtraction and think about what is most important to you at present.
W: Datura has to do it all the time. It's part of emotional management. In addition, drawing Datura will bring many good changes to people.
There is also morning reading, which has the same effect as Datura, and is used to stabilize the mood, but recently doing morning reading feels less effective and can be abandoned.
Ten questions a day are not going to be done this month, but as a practical project of questioning ability, I still want to keep it. If you just keep it, you can only ask questions within a limited time, but you can't ask and answer questions.
I: You want to improve your questioning ability, so what do you want to solve at this stage, or what is the ability you want to improve most?
W: Conduct training according to sop. At present, my questions are more casual, I ask whatever comes to mind, and there is no discipline. Sometimes I am lucky enough to get to the point, but sometimes I may not ask anything. So I'm going to try to do it according to sop and internalize the process of asking questions.
I: What exactly are you going to do?
W: This week, I made a big framework for the course of questioning ability, and there are some specific contents, including 5W 1H and seven-step questioning method, which I got from reading before. But I didn't use it consciously. I can follow these methods and ask questions only for one point. Do not seek to solve problems, but ask good questions.
I: How much time do you want to control?
W: Ask questions in w:20 minutes.