`I’m going to talk about my outcome and process goals for my Cross Country we have in P.E class. We have Cross Country twice a week. We run 2 laps of Negishi park total of 2.8 km. First of all I want to talk about my Cross Country time. In the first run, I was 15 minutes 40 which was quite slow comparing to my friends. It was my first time running long distance. From that I knew how Country wars like. My goal for the second run was to run under 15 minutes. At the second time, my time was 14 minutes 58 seconds beating my outcome goal with 2 seconds. My third run time went back up to 15 minutes and 14 seconds. I think I didn’t put my best effort like how I did for the second run. My goal for next run is to run under 14 minutes and 30 seconds. My Process goal for this whole unit is to never stop. I didn’t practice for any of the practices but try to get a strategy to get faster. First I had these junk shoes for skateboarding. It was heavy and I couldn’t run well. I finally got my new shoe with plenty of cushion so that my feet doesn’t get so tired like how I did in the last few practices. My strategy was to keep running in a good pace, don’t try to stop and run fast in the 2nd lap when everybody was ired

Date	Route	Laps	Time	Feelings	Outcome Goals
					Process Goals
03.10.11	Negishi	2	15:48	It was my first time running a long distance. Good at the first lap but kept on walking at the second lap. Heavy shoes.	Under 15 minutes   Run alone without friends beside me talking.
06.10 .11	Negishi	2	14:58	Tried my best to beat my PB time. Ran in a good pace until 1 and a half lap. Beat my time by 2 seconds. Was really tired and lagging backwards at the second lap.	Under 14 minutes     Keep the speed pace until the end!
11.10.11	Negishi	2	15:14	Didn’t have intensity felt tired. Had injuries from the last day skateboarding. Walked a lot.	Under 14 minutes   Do not walk for the whole course!
13.10.11	Negishi	2	16:00	Afternoon cross country practice. Stomach stated to heart because the food wasn’t digested yet. I was walking with my friend the whole 1 lap who’s stomach hearted too. Probably my worst day.	Under 14 minutes Try your best till the end.
october break
31.10.11	Negishi	2	14:58	Got my new proper shoes. Had cushion which supported my feet and ran for a good pace till the end. Ran the other way around. Lots of more down hills and up. Tried to keep my speed pace. Felt great when I finished the race. Wasn’t tired.	Under 14 seconds         Do not look back
3.11.11	Negishi	2	——–	Last practice run until the cross country day. tried my best imagining like if it was the day already. Ran without stopping. Saw lots of changes since the last practice.	Under 14:00   Speed up a little!!!
10.11.1	Negishi	2	13:44	It was probably my best run I’ve ever done. Beat my PB by 1 minute and 28 seconds. Almost sprinted all the way through. Was running harder than I did in practices.	Keep practicing and be better for next year

Self Assesment: I think my score would be 5 out of 8. I think I didn’t try my best the whole time. I didn’t show much intensity but I think I showed lots of my change in the last run. What I think I did good on is keeping the pace. In the 5th run. You can see that we went backwards. I really tried to keep the pace didn’t care how much I was slow. And I accomplished it. Didn’t matter of time we can also run faster by practicing. I was proud of each score I got in this unit and proud of my self who have feared through this sport even he had injuries and problems. Sometimes I think I went tough on my self. But afterwards I felt good. I think CROSS COUNTRY is a good sport.