RDePasquale

toc =Wiki Organization =  The York School Personal Project Student Handbook information is written in brown.

**Action items (due dates, forms etc.) are written in red.**

YOUR PROCESS JOURNAL ENTRIES SHOULD BE WRITTEN IN BLACK. PLEASE MAKE SURE THAT EACH ENTRY IS PROPERLY DATED.

=Process Journal = = =  Maintain a process journal containing all your thoughts, decisions and actions. This document allows you to record your progress as you work on the project. It should be completed honestly and regularly to show how your project is developing. The process journal will also help you as you write the various sections of the report.

* //Adapted from MYP Personal Project Guidelines, Jan 2004//  The process journal should be written in each of the following stages of your personal project: Investigate, Design, Plan, Create and Evaluate.

**The process journal will be collected along with your written report on the due date for submission: December 11, 2009.**  The process journal is your account of the progress you make with the personal project. It is about:

a) What you are doing at that moment. b) What you are thinking c) What you are accomplishing d) How you are coping with each of the different stages of your project e) How well you are dealing with problems and what you are learning about yourself as a result f) What makes you happy, annoyed, angry, nervous, disappointed, proud g) It needs not contain only written material, you can use pictures, photos, sketches, checklists, recordings, anything which provides evidence of your planning and progress

For example:


 * Date || Thoughts/plans/challenges/decisions/accomplishments || Materials/Sources consulted ||

=Guiding Question (Big Idea)=

=I. Investigation= 


<span style="color: rgb(128,128,0);">**Part I: Brainstorming:**

[|Investigate_Brainstorming.pdf]

<span style="color: rgb(128,128,0);">**Part II: Some questions to consider**

Is there anything that you want to learn more about? That you’ve always wondered about? Are fascinated by? Is there anything that you’ve always wanted to learn to do? What are you interested in finding out about yourself? What challenge would you be willing to take? Have you traveled anywhere that changed your view of life? Where did you go? Have you ever experienced anything that changed your view of life? What was that experience? If you could go anywhere (country, city, building, behind the scenes) where would it be? If you could meet anyone, who would it be? Is there any deceased person that you wish that you had met? Who and why? Is there something in your culture/heritage to investigate, bring attention to, celebrate?

Do you have future aspirations? Describe them. Do you have any hobbies? What are they? Do you play any sports? Which ones? Do you participate in any competitive activities? What are they? Do you play any musical instruments? Which ones? If you don’t play any musical instruments, would you like to play any? Which ones? Have you developed any skills that you could use in your personal project? What are they? What are your major personal accomplishments? Why do you consider them accomplishments? Do you belong to any clubs, community organizations etc. that could be incorporated into your personal project? Which ones?
 * Part III:** **Questions to consider**

<span style="color: rgb(243,43,43);">**NOW READ ALL THAT YOU HAVE WRITTEN AND SEE IF YOU CAN MAKE MORE PROGRESS IN FINDING A SPECIFIC TOPIC FOR YOUR PERSONAL PROJECT. YOU MAY WANT TO DO THIS BY:

1. USING A MIND MAP VIA INSPIRATION OR BY HAND. YOUR MIND MAP** **WILL NEED TO BE SCANNED AND INSERTED INTO YOUR WIKI.**
 * 2. WRITE OUT ANSWERS ON LAPTOP OR BY HAND.**

1. Eliminate (cross out) any repetitive ideas 2. Eliminate any ideas that you really are NOT interested in pursuing 3. Put together any similar ideas 4. How can you relate your ideas to an Area of Interaction? Which one? Or two 5. Consider how relevant the ideas are to real life (are they doable?) 6. Consider the ideas most meaningful to you. Consider what, of yourself, you can bring to your ideas. 7. Can you formulate any questions about your ideas? Take a point of view? 8. Is your idea “researchable, interesting, realistic?

<span style="color: rgb(128,128,0);">
 * BY NOW YOU SHOULD HAVE A MORE DIRECTED TOPIC FOR YOUR PERSONAL PROJECT. DO YOU HAVE ONE? WHAT IS IT?**

<span style="font-size: 90%; color: rgb(128,128,0);">1b) Areas of interaction [[image:tyspersonalproject:AoI.png caption="AoI.png"]]
[|Areas of interaction as lenses.doc]

<span style="color: rgb(128,128,0);">1c) Focusing to a guiding question
<span style="color: rgb(128,128,0);">**WRITING THE GUIDING QUESTION**

A good guiding question is characterized by the following:

i) that prompts students to ask more questions ii) has multiple answers iii) ensures students learn content and do research iv) promotes deep thinking about an area of interaction v) not easily answered

Examples:

<span style="color: rgb(128,128,0);">
 * <span style="color: rgb(128,128,0);">**Topic** || <span style="color: rgb(128,128,0);">**Guiding Question** ||
 * <span style="color: rgb(128,128,0);">Safety || <span style="color: rgb(128,128,0);">‘How can I better design traffic flow around my school?’ ||
 * <span style="color: rgb(128,128,0);">Poverty || <span style="color: rgb(128,128,0);">‘How can I help reduce poverty in my city?’ ||
 * <span style="color: rgb(128,128,0);">Sport Violence || <span style="color: rgb(128,128,0);">‘How can I bring awareness to soccer violence and how can this be reduced?’ ||
 * THROUGH YOUR PERSONAL PROJECT YOU MUST ANSWER THE GUIDING QUESTION YOU CHOOSE ****.**

__<span style="color: rgb(243,43,43);">** MYP PERSONAL PROJECT 2009 PROPOSED TOPIC ** __ <span style="color: rgb(255,0,0);"> ** THIS MUST BE COMPLETED BY Feb 25th **

1. My topic/area of interest is: <span style="font-size: 11pt; color: #000000; font-family: 'Calibri','sans-serif'; mso-bidi-font-family: Arial; msobidifontfamily: Arial; mso-bidi-font-size: 10.0pt; msobidifontsize: 10.0pt;">To run a marathon or a half marathon.

2. Briefly explain what inspired you to choose this topic. <span style="font-size: 11pt; color: #000000; font-family: 'Calibri','sans-serif'; mso-bidi-font-family: Arial; msobidifontfamily: Arial; mso-bidi-font-size: 10.0pt; msobidifontsize: 10.0pt;"> I love running and would like to improve my ability and skill in running. I also think that it would improve my lifestyle making me much healthier and in better shape than I currently am. This would also improve my skills in most sports as most sports require lots of running allowing me to become much more competitive at these sports.

<span style="color: #ff0000; font-family: Arial, Helvetica, sans-serif;">3. Choose applicable AOI Health and Social Education

4. My guiding question is: (be as clear as possible). <span style="font-size: 11pt; font-family: 'Calibri','sans-serif'; mso-bidi-font-family: Arial; mso-bidi-font-size: 10.0pt;">How can I best prepare myself for a physically challenging and competitive road race?

5. Briefly explain how the above AOI(s) will be the focus of your project and how your guiding question is connected. <span style="font-size: 11pt; font-family: 'Calibri','sans-serif'; mso-bidi-font-family: Arial; mso-bidi-font-size: 10.0pt;">The point of my project is to improve my personal fitness and health. Living a healthy life would be vital if I am to run a marathon and that connects directly to Health and Social Education.

<span style="color: rgb(128,128,0);">
<span style="color: rgb(128,128,0);"> Ask yourself the following questions: 1. What kind of information do I need to research? 2. Who has information about my topic? How do I contact people? 3. Where do I find the necessary material? 4. Do I need to interview individuals? 5. Do I have to carry out my own experiments? 6. Do I need to prepare, circulate and analyze surveys/questionnaires? 7. Do I need to visit a museum? Gallery?

Learning how to properly train for a marathon is extremely important. It is very easy to injure yourself while running. Not only is running important but also nutrition is a huge key to running a marathon. If you eat incorrectly during training it will make it a much more difficult process. ** Nutrition: ** Nutrition is a major part to being able to run a marathon. While training for a marathon you burn up thousands of calories each day and it is necessary as a result to have a very high calorie diet while eating healthy. During my training I should eat around 65% of my diet being carbohydrates, 25% coming from foods that are not high in unsaturated fats (fruits and vegetables) and 10% should be protein. Before a workout it is good to have a large meal full of carbohydrates. There are many different foods which you can get carbohydrates from. The healthiest forms of carbohydrates come from fruits and vegetables, beans and whole wheat bread. Carbohydrates are great for working out as they slowly release energy to the body over an extended period of time meaning that you will be able to have a constant flow of calories/energy throughout the whole training period. After a run you should have a high protein meal. While running or working out the muscles which you use during the excursive get torn. Protein helps rebuild and repair the muscles which were damaged allowing them to repair quicker meaning your recovery from training would be much quicker. The best types of proteins usually come from fish as they are very high in protein yet do not have a lot of fat like meats. For every 2.2 pounds of my bodyweight I should be having around 0.8 grams of protein. Keeping hydrated while running is also very important. It is not very important to drink water while running if you are only training for less than 45 minutes but any amount above that you should try to have a drink every 20 minutes. ** Running Schedule ** Training for a marathon can be very difficult and it is important to slowly work your way up until you can run the needed distance. It is also very important not to injure yourself because if you push yourself to hard for a very long time then eventually the body will break down meaning you will no longer be able to train. The most training that I should be doing is two consecutive days. If you continue pushing yourself over that limit eventually your body will not be able to handle the training making you unable to train. If you are feeling weakened one day it is okay to walk instead. During your rest days it is best not to do a lot of physical activity as you will need to save up your energy to be able to run the day after. Although running is a vital part to training working on strengthening your legs is just as important. Around 35% of your workout should be based on strengthening leg muscles. To do this you should conduct exercises such as squats, push-ups and sit-ups etc. Although some of the exercises do not affect your legs they improve your overall bodily posture which greatly affects your running. During running your ankles take huge amounts of strain so it is important to build them up. To do this you can do many balancing exercises such as the “flamingo” which actually help your ankles gain muscle. ** Marathons in Toronto ** The half marathon I will be taking place in is the Scotiabank Waterfront Marathon. There is a $70 entrance fee for the race and it takes place on September 27, 2009.

<span style="color: rgb(128,128,0);">**Gathering the Necessary Material and Research** When you have found a source of information and/or inspiration, you will have to decide how useful it is. The list of sources in your report should only include those you have actually used. <span style="color: rgb(243,43,43);">Write an annotated bibliography for each resource in the section below. <span style="color: rgb(128,128,0);"> <span style="color: rgb(128,128,0);"> Remember to keep your personal project goal in mind. This will help you to select what is useful and relevant.
 * <span style="color: rgb(128,128,0);">A book, journal, internet site: see **Bibliographic Resource tab** to the left.
 * <span style="color: rgb(128,128,0);">An interview: record date of interview, name, address, title of person
 * <span style="color: rgb(128,128,0);">A work of art: record name, artist, location of gallery/museum
 * <span style="color: rgb(128,128,0);">An experiment: apparatus, circumstances

<span style="color: rgb(243,43,43);">__1d) COLLECTING RESOURCES__ <span style="color: rgb(128,128,0);"> <span style="color: rgb(243,43,43);"> Fill out this table below as you go... (at least 1 print source, 1 website, 1 interview) //List below:// || <span style="color: rgb(128,128,0);"> || <span style="color: rgb(128,128,0);"> || <span style="color: rgb(128,128,0);">
 * <span style="color: rgb(243,43,43);">**Questions:** || <span style="color: rgb(243,43,43);">**Y/N** || <span style="color: rgb(243,43,43);">**Which resource addresses my guiding question, AoI,** ||
 * <span style="color: rgb(243,43,43);">Have I collected a variety of resources?
 * <span style="color: rgb(243,43,43);">Are the resources enough to answer my question? || <span style="color: rgb(128,128,0);"> || <span style="color: rgb(128,128,0);"> ||
 * <span style="color: rgb(243,43,43);">Do the resources support the area of interaction(s) || <span style="color: rgb(128,128,0);"> || <span style="color: rgb(128,128,0);"> ||
 * <span style="color: rgb(243,43,43);">What changes could I make in my design(planning) and research to attain better results? || <span style="color: rgb(128,128,0);"> || <span style="color: rgb(128,128,0);"> ||

=II. Design=

<span style="color: rgb(128,128,0);">**STAGE 2 DESIGNING THE PERSONAL PROJECT** After collecting and analyzing resources you are now in a position to make decisions about the best way to carry out your personal project.

Consider a table weighing out the different options you could take evaluating the pros and cons of each design option.

= =  Stage 2: Design (I cant paste the Schedules for some reason.) <span style="font-size: 10pt; line-height: 115%; mso-ascii-font-family: Calibri; mso-hansi-font-family: Calibri;"> This schedule is designed specifically for endurance training. The runs continue to get more and more difficult until it is time for the actual race day. ||  Week #   ||   Sun   ||   Mon Soc*  ||   Tues C.T*   ||   Wed ||  Thurs   ||   Fri E.R*  ||   Sat ||  Tot, Km’s   || *Soc (Soccer): Every Monday I have soccer. As a result I will be running approximately 9-11 km during a game. Each game is around 1 and a half hours. <span style="font-size: 10pt; line-height: 115%; font-family: Symbol; mso-bidi-font-family: Symbol; msobidifontfamily: Symbol; mso-fareast-font-family: Symbol; msofareastfontfamily: Symbol; msolist: Ignore;">· <span style="font-size: 10pt; line-height: 115%; mso-ascii-font-family: Calibri; mso-hansi-font-family: Calibri;"> The distances slowly increase allowing me to be able to slowly reach my goal. <span style="font-size: 10pt; line-height: 115%; font-family: Symbol; mso-bidi-font-family: Symbol; msobidifontfamily: Symbol; mso-fareast-font-family: Symbol; msofareastfontfamily: Symbol; msolist: Ignore;">· <span style="font-size: 10pt; line-height: 115%; mso-ascii-font-family: Calibri; mso-hansi-font-family: Calibri;"> Missing one training day will be fine since it is over a 14 week period unlike the other two training schedules. <span style="font-family: Symbol; mso-bidi-font-family: Symbol; msobidifontfamily: Symbol; mso-fareast-font-family: Symbol; msofareastfontfamily: Symbol; msolist: Ignore;">· <span style="font-size: 10pt; line-height: 115%; mso-ascii-font-family: Calibri; mso-hansi-font-family: Calibri;">If I improve my endurance I will also be able to improve during my soccer games as I play competitive soccer. <span style="font-family: Symbol; mso-bidi-font-family: Symbol; msobidifontfamily: Symbol; mso-fareast-font-family: Symbol; msofareastfontfamily: Symbol; msolist: Ignore;">· <span style="font-size: 10pt; line-height: 115%; mso-ascii-font-family: Calibri; mso-hansi-font-family: Calibri;">This schedule also works a variety of muscles rather than the other schedules which focus only on running. || <span style="font-size: 10pt; line-height: 115%; font-family: Symbol; mso-bidi-font-family: Symbol; msobidifontfamily: Symbol; mso-fareast-font-family: Symbol; msofareastfontfamily: Symbol; msolist: Ignore;">· <span style="font-size: 10pt; line-height: 115%; mso-ascii-font-family: Calibri; mso-hansi-font-family: Calibri;"> The schedule may be too difficult due to my physical capacity at my age. || <span style="font-size: 10pt; line-height: 115%; mso-ascii-font-family: Calibri; mso-hansi-font-family: Calibri;"> Although these runs are longer they are to be done at a slower speed. As a result you would be burning calories for a longer period of time even though it is at a slower pace. ||  Week #   ||   Mon   ||   Tues   ||   Wed   ||   Thurs   ||   Fri   ||   Sat   ||   Sun   ||   Tot. Km’s  || || <span style="font-size: 10pt; line-height: 115%; font-family: Symbol; mso-bidi-font-family: Symbol; msobidifontfamily: Symbol; mso-fareast-font-family: Symbol; msofareastfontfamily: Symbol; msolist: Ignore;">· <span style="font-size: 10pt; line-height: 115%; mso-ascii-font-family: Calibri; mso-hansi-font-family: Calibri;"> If I follow this schedule then not only will I be able to reach my goal in running the marathon but I will also be able to lose weight while I’m doing it. || <span style="font-size: 10pt; line-height: 115%; font-family: Symbol; mso-bidi-font-family: Symbol; msobidifontfamily: Symbol; mso-fareast-font-family: Symbol; msofareastfontfamily: Symbol; msolist: Ignore;">· <span style="font-size: 10pt; line-height: 115%; mso-ascii-font-family: Calibri; mso-hansi-font-family: Calibri;"> If I am able to run the marathon faster than I will also be more competitive compared to the other people running in the marathon <span style="font-size: 10pt; line-height: 115%; font-family: Symbol; mso-bidi-font-family: Symbol; msobidifontfamily: Symbol; mso-fareast-font-family: Symbol; msofareastfontfamily: Symbol; msolist: Ignore;">· <span style="font-size: 10pt; line-height: 115%; mso-ascii-font-family: Calibri; mso-hansi-font-family: Calibri;"> Working on my speed can also improve my ability in other sports which I play which would improve my skill and playing ability greatly. <span style="font-size: 10pt; line-height: 115%; font-family: Symbol; mso-bidi-font-family: Symbol; msobidifontfamily: Symbol; mso-fareast-font-family: Symbol; msofareastfontfamily: Symbol; msolist: Ignore;">· <span style="font-size: 10pt; line-height: 115%; mso-ascii-font-family: Calibri; mso-hansi-font-family: Calibri;"> I should be focusing on trying to actually be able to run the marathon before I actually try to drastically improve my speed. <span style="font-size: 10pt; line-height: 115%; font-family: Symbol; mso-bidi-font-family: Symbol; msobidifontfamily: Symbol; mso-fareast-font-family: Symbol; msofareastfontfamily: Symbol; msolist: Ignore;">· <span style="font-size: 10pt; line-height: 115%; mso-ascii-font-family: Calibri; mso-hansi-font-family: Calibri;"> It is unrealistic for me to do speed training to compete as people spend years training and I have only a few weeks to train. || Decide which design/technique you will use and write an explanation why you chose it I have decided that the best design is the Endurance Training design (1). After strictly evaluating each of the designs against the design specifications and pointing out each designs pros and cons it seemed the most logical design. Since this is the longest running schedule spanning over 14 weeks it allows me to miss some of the running days. That means that in case of injury or soreness I do not have to push myself as hard to run. The other two designs are not very realistic and would not make sense for my physical abilities. As mentioned above I do not weigh very much and do not have a lot of excess fat so it would not make any sense for me to use try to lose weight in with that schedule. The speed training schedule is the most difficult training schedule as it requires longer distances for each run and it also requires the runner to go at faster speeds. To be able to do this would be extremely difficult and I fear that I will struggle running even with the easier endurance schedule. People who are working on their times to compete for half marathons usually have been running for years and I will only have 14 weeks of training time. Due to these reasons I have decided in choosing this design. What will my ideal Personal Project look like/be when it is completed? When my personal project is completed, ideally I would have met my goal. I would like to be able to complete the half marathon (21 km) in at least 2 hours and 15 minutes. Although this would be a very difficult task to complete it is possible if I strictly follow my schedule. During the training I would also like to avoid any injuries which would mean I have to have a lot of caution while training. As a result of the training I would also like my personal health and fitness to improve dramatically so that it can help me in my everyday life and the sports which I play. It is also important for me to believe and want to run the marathon otherwise I may find myself giving up easily and unable to run the marathon. Lastly, I would also want to try to meet all of the necessary deadlines so that I am not rushing to complete the project near the end of the given time..
 * <span style="font-size: 14pt; line-height: 115%; mso-ascii-font-family: Calibri; mso-hansi-font-family: Calibri;"> Design/Technique  || <span style="font-size: 14pt; line-height: 115%; mso-ascii-font-family: Calibri; mso-hansi-font-family: Calibri;"> Pros   || <span style="font-size: 14pt; line-height: 115%; mso-ascii-font-family: Calibri; mso-hansi-font-family: Calibri;"> Cons   ||
 * 1. Endurance Training Schedule
 * 1  ||  Rest  ||  9-11   ||  3  ||  4  ||  3  ||  3  ||  7  ||  20  ||
 * 2  ||  Rest  ||  9-11   ||  3  ||  4  ||  4  ||  3  ||  7  ||  21  ||
 * 3  ||  Rest  ||  9-11   ||  4  ||  3  ||  3  ||  4  ||  7  ||  21  ||
 * 4  ||  Rest  ||  9-11   ||  4  ||  4  ||  3  ||  3  ||  9  ||  23  ||
 * 5  ||  Rest  ||  9-11   ||  3  ||  5  ||  4  ||  3  ||  9  ||  24  ||
 * 6  ||  Rest  ||  9-11   ||  3  ||  4  ||  5  ||  3  ||  10  ||  24  ||
 * 7  ||  Rest  ||  9-11   ||  3  ||  4  ||  5  ||  4  ||  10  ||  26  ||
 * 8  ||  Rest  ||  9-11   ||  3  ||  4  ||  6  ||  4  ||  12  ||  29  ||
 * 9  ||  Rest  ||  9-11   ||  3  ||  4  ||  6  ||  5  ||  14  ||  32  ||
 * 10  ||  Rest  ||  9-11   ||  3  ||  5  ||  7  ||  5  ||  16  ||  36  ||
 * 11  ||  Rest  ||  9-11   ||  3  ||  5  ||  7  ||  6  ||  16  ||  37  ||
 * 12  ||  Rest  ||  9-11   ||  3  ||  5  ||  8  ||  6  ||  12  ||  34  ||
 * 13  ||  Rest  ||  9-11   ||  3  ||  6  ||  8  ||  6  ||  18  ||  41  ||
 * 14  ||  Rest  ||  9-11   ||  3  ||  6  ||  8  ||  6  ||  18  ||  41  ||
 * 15  ||  Rest  ||  9-11   ||  3  ||  6  ||  8  ||  6  ||  20  ||  43  ||
 * 16  ||  6  ||  9-11   ||  3  ||  10  ||  Rest  ||  3  ||  4  ||  22  ||
 * Race Day: 21 Km  ||
 * E.R (Easy Run): All of the runs on this day will be light
 * C.T (Core Training): These days will focus more on core and upper body strength training rather than running. Ex.: Pushups, sit-ups etc. Since these days are after my soccer games I may have trouble running due to injuries and may not be able to run.
 * <span style="font-size: 10pt; line-height: 115%; font-family: Symbol; mso-bidi-font-family: Symbol; msobidifontfamily: Symbol; mso-fareast-font-family: Symbol; msofareastfontfamily: Symbol; msolist: Ignore;">· <span style="font-size: 10pt; line-height: 115%; mso-ascii-font-family: Calibri; mso-hansi-font-family: Calibri;"> I would like to improve my endurance in running.
 * 2. Weight Loss Training Schedule
 * 1  ||  4.8  ||  Rest  ||  5  ||  4.2  ||  Rest  ||  6.4  ||  Rest  ||  20.4  ||
 * 2  ||  6  ||  Rest  ||  6.4  ||  4.8  ||  Rest  ||  8.8  ||  Rest  ||  26  ||
 * 3  ||  6.8  ||  Rest  ||  6.4  ||  4.8  ||  Rest  ||  9.6  ||  Rest  ||  27.6  ||
 * 4  ||  7.2  ||  Rest  ||  8  ||  4.8  ||  Rest  ||  13  ||  Rest  ||  33  ||
 * 5  ||  8  ||  Rest  ||  8.2  ||  4.8  ||  Rest  ||  16.6  ||  Rest  ||  37.6  ||
 * 6  ||  8.8  ||  Rest  ||  8  ||  6.4  ||  Rest  ||  17.6  ||  Rest  ||  40.8  ||
 * 7 ||  9.2  ||  Rest  ||  9.6  ||  6.4  ||  Rest  ||  19.2  ||  Rest  ||  44.4  ||
 * 8  ||  10  ||  Rest  ||  8  ||  6.4  ||  Rest  ||  14.4  ||  Rest  ||  28.8  ||
 * 9  ||  11  ||  Rest  ||  6.4  ||  4.8  ||  Rest  ||  13  ||  Rest  ||  35.2  ||
 * 10  ||  13  ||  Rest  ||  4.8  ||  3.2  ||  Rest  ||  21  ||  Rest  ||  42  ||
 * <span style="font-size: 10pt; line-height: 115%; font-family: Symbol; mso-bidi-font-family: Symbol; msobidifontfamily: Symbol; mso-fareast-font-family: Symbol; msofareastfontfamily: Symbol; msolist: Ignore;">· <span style="font-size: 10pt; line-height: 115%; mso-ascii-font-family: Calibri; mso-hansi-font-family: Calibri;"> I only weigh 145 pounds and am 5.11 feet with a body fat percentage of 10.2. As a result I there is no point in me doing the marathon as a means to lose weight.  ||
 * 3. Speed Training Schedule ||   Week #   ||   Mon   ||   Tues   ||   Wed   ||   Thurs   ||   Fri   ||   Sat   ||   Sun   ||   Tot. Km’s   ||
 * 1  ||  2  ||  Rest  ||  2.5  ||  3.2  ||  Rest  ||  6.4  ||  Rest  ||  14.1  ||
 * 2  ||  6  ||  Rest  ||  6.4  ||  4.8  ||  Rest  ||  8.8  ||  Rest  ||  26  ||
 * 3  ||  4.8  ||  Rest  ||  6.4  ||  4.8  ||  Rest  ||  9.6  ||  Rest  ||  25.6  ||
 * 4  ||  7.2  ||  Rest  ||  8  ||  4.8  ||  Rest  ||  13  ||  Rest  ||  33  ||
 * 5  ||  8  ||  Rest  ||  8.2  ||  4.8  ||  Rest  ||  16.6  ||  Rest  ||  37.6  ||
 * 6  ||  4.8  ||  Rest  ||  8  ||  4.8  ||  Rest  ||  16.6  ||  Rest  ||  33.6  ||
 * 7 ||  6.4  ||  Rest  ||  8  ||  6.4  ||  Rest  ||  17.6  ||  Rest  ||  38.4  ||
 * 8  ||  10  ||  Rest  ||  8  ||  6.4  ||  Rest  ||  14.4  ||  Rest  ||  28.8  ||
 * 9  ||  11  ||  Rest  ||  6.4  ||  4.8  ||  Rest  ||  13  ||  Rest  ||  35.2  ||
 * 10  ||  13  ||  Rest  ||  4.8  ||  3.2  ||  Rest  ||  21  ||  Rest  ||  42  ||
 * <span style="font-size: 10pt; line-height: 115%; font-family: Symbol; mso-bidi-font-family: Symbol; msobidifontfamily: Symbol; mso-fareast-font-family: Symbol; msofareastfontfamily: Symbol; msolist: Ignore;">· <span style="font-size: 10pt; line-height: 115%; mso-ascii-font-family: Calibri; mso-hansi-font-family: Calibri;"> I believe that training for speed is too difficult for me right now

=III. Planning=

<span style="color: rgb(243,43,43);"> <span style="color: rgb(128,128,0);">**STAGE 3 Planning the Personal Project **

<span style="line-height: 115%; mso-bidi-font-family: Calibri; msobidifontfamily: Calibri; mso-bidi-font-size: 14.0pt; msobidifontsize: 14.0pt; msolist: Ignore; mso-bidi-theme-font: minor-latin; msobidithemefont: minor-latin;"> 1. <span style="line-height: 115%; font-family: Calibri; mso-bidi-font-size: 14.0pt; msobidifontsize: 14.0pt;">First I will have to purchase one or two pairs of running shoes made to fit my running style. (Asics) <span style="line-height: 115%; mso-bidi-font-family: Calibri; msobidifontfamily: Calibri; mso-bidi-font-size: 14.0pt; msobidifontsize: 14.0pt; msolist: Ignore; mso-bidi-theme-font: minor-latin; msobidithemefont: minor-latin;"> 2. <span style="line-height: 115%; font-family: Calibri; mso-bidi-font-size: 14.0pt; msobidifontsize: 14.0pt;">Since I have flat feet I will have to get special insoles for when I run. <span style="line-height: 115%; mso-bidi-font-family: Calibri; msobidifontfamily: Calibri; mso-bidi-font-size: 14.0pt; msobidifontsize: 14.0pt; msolist: Ignore; mso-bidi-theme-font: minor-latin; msobidithemefont: minor-latin;"> 3. <span style="line-height: 115%; font-family: Calibri; mso-bidi-font-size: 14.0pt; msobidifontsize: 14.0pt;">Then I will have to choose which races I will take place in so that I can schedule my marathon training to meet the deadlines. <span style="line-height: 115%; mso-bidi-font-family: Calibri; msobidifontfamily: Calibri; mso-bidi-font-size: 14.0pt; msobidifontsize: 14.0pt; msolist: Ignore; mso-bidi-theme-font: minor-latin; msobidithemefont: minor-latin;"> 4. <span style="line-height: 115%; font-family: Calibri; mso-bidi-font-size: 14.0pt; msobidifontsize: 14.0pt;">Then I must commence my 14 week training schedule to prepare for the marathon. <span style="line-height: 115%; mso-bidi-font-family: Calibri; msobidifontfamily: Calibri; mso-bidi-font-size: 14.0pt; msobidifontsize: 14.0pt; msolist: Ignore; mso-bidi-theme-font: minor-latin; msobidithemefont: minor-latin;"> 5. <span style="line-height: 115%; font-family: Calibri; mso-bidi-font-size: 14.0pt; msobidifontsize: 14.0pt;">Finally, on the day of the marathon I will run 21 km. Step 2: Training ** Training for a marathon requires an important training schedule. It is also important to watch what you eat when training as it can be a much more difficult process when training and eating unhealthy. Nutrition: ** Nutrition is a major part to being able to run a marathon. While training for a marathon you burn up thousands of calories each day and it is necessary as a result to have a very high calorie diet while eating healthy. During my training I should eat around 65% of my diet being carbohydrates, 25% coming from foods that are not high in unsaturated fats (fruits and vegetables) and 10% should be protein. Before a workout it is good to have a large meal full of carbohydrates. There are many different foods which you can get carbohydrates from. The healthiest forms of carbohydrates come from fruits and vegetables, beans and whole wheat bread. Carbohydrates are great for working out as they slowly release energy to the body over an extended period of time meaning that you will be able to have a constant flow of calories/energy throughout the whole training period. After a run you should have a high protein meal. While running or working out the muscles which you use during the excursive get torn. Protein helps rebuild and repair the muscles which were damaged allowing them to repair quicker meaning your recovery from training would be much quicker. The best types of proteins usually come from fish as they are very high in protein yet do not have a lot of fat like meats. For every 2.2 pounds of my bodyweight I should be having around 0.8 grams of protein. Keeping hydrated while running is also very important. It is not very important to drink water while running if you are only training for less than 45 minutes but any amount above that you should try to have a drink every 20 minutes. Running Schedule ** Training for a marathon can be very difficult and it is important to slowly work your way up until you can run the needed distance. It is also very important not to injure yourself because if you push yourself to hard for a very long time then eventually the body will break down meaning you will no longer be able to train. The most training that I should be doing is two consecutive days. If you continue pushing yourself over that limit eventually your body will not be able to handle the training making you unable to train. If you are feeling weakened one day it is okay to walk instead. During your rest days it is best not to do a lot of physical activity as you will need to save up your energy to be able to run the day after. Although running is a vital part to training working on strengthening your legs is just as important. Around 35% of your workout should be based on strengthening leg muscles. To do this you should conduct exercises such as squats, push-ups and sit-ups etc. Although some of the exercises do not affect your legs they improve your overall bodily posture which greatly affects your running. During running your ankles take huge amounts of strain so it is important to build them up. To do this you can do many balancing exercises such as the “flamingo” which actually help your ankles gain muscle. Marathons in Toronto ** The half marathon I will be taking place in is the Scotiabank Waterfront Marathon. There is a $70 entrance fee for the race and it takes place on September 27, 2009.
 * Step 1: Chronological Steps to Marathon **

** Step 3: Timeline ** <span style="mso-bidi-font-family: Calibri; msobidifontfamily: Calibri; msolist: Ignore; mso-bidi-theme-font: minor-latin; msobidithemefont: minor-latin;"> 1. April 29, 2009, sign up for both the Pedal 4 Preemies race and also the Scotiabank Waterfront Marathon. <span style="mso-bidi-font-family: Calibri; msobidifontfamily: Calibri; msolist: Ignore; mso-bidi-theme-font: minor-latin; msobidithemefont: minor-latin;"> 2. On May 30, 2009 I will take place in a small 10km race called Pedal 4 Preemies. This race will be to test my current physical ability and see what work I will have to do to improve my running skills to be able to run a half marathon. At this date I will start following my 14 week training schedule I have created. Help from [|www.marathonrookie.com] (Brad). <span style="mso-bidi-font-family: Calibri; msobidifontfamily: Calibri; msolist: Ignore; mso-bidi-theme-font: minor-latin; msobidithemefont: minor-latin;"> 3. I will start my actual marathon training Monday, June 15, 2009. I have decided to start training at this date as my exams for school would have ended. This would mean that I would have a lot of spare time allowing me to start serious training. I will do runs previous to this training but they will not be scheduled and would be done during free time. <span style="mso-bidi-font-family: Calibri; msobidifontfamily: Calibri; msolist: Ignore; mso-bidi-theme-font: minor-latin; msobidithemefont: minor-latin;"> 4. I will follow my exercise schedule above which I have created until the marathon date. <span style="mso-bidi-font-family: Calibri; msobidifontfamily: Calibri; msolist: Ignore; mso-bidi-theme-font: minor-latin; msobidithemefont: minor-latin;"> 5. On September 27, 2009 I will complete my marathon. Hopefully I would like to be able to complete the marathon in 2 hours and 15 minutes. <span style="font-size: 10pt; font-family: Symbol; mso-bidi-font-family: Symbol; msobidifontfamily: Symbol; mso-fareast-font-family: Symbol; msofareastfontfamily: Symbol; msolist: Ignore;">· Brad. (2005-2009). Half Marathon Training for Beginners. In //Marathon Rookie// [Fact Sheet. Retrieved March 30, 2009, from [] This website was very good at giving basic information on training for a half marathon. Unfortunately it did not go into a lot of detail so I was only able to gain basic ideas for how to train for a half marathon
 * ** Week # ** || ** Mon ** || ** Tues ** || ** Wed ** || ** Thurs ** || ** Fri ** || ** Sat ** || ** Sun ** || ** Tot. Km’s ** ||
 * ** 1 ** || 2 || Rest || 2.2 || 2 || Rest || 3 || Rest || 9.2 ||
 * ** 2 ** || 2.5 || Rest || 3.2 || 2.2 || Rest || 4 || Rest || 11.9 ||
 * ** 3 ** || 2.8 || Rest || 3 || 2.4 || Rest || 5.5 || Rest || 13.7 ||
 * ** 4 ** || 3.5 || Rest || 3.8 || 3.5 || Rest || 6 || Rest || 16.8 ||
 * ** 5 ** || 4.8 || Rest || 4.8 || 4.8 || Rest || 6.4 || Rest || 20.8 ||
 * ** 6 ** || 4.8 || Rest || 6.4 || 4.8 || Rest || 8 || Rest || 24 ||
 * ** 7 ** || 4.8 || Rest || 6.4 || 4.8 || Rest || 9.6 || Rest || 25.6 ||
 * ** 8 ** || 4.8 || Rest || 8 || 4.8 || Rest || 13 || Rest || 30.4 ||
 * ** 9 ** || 4.8 || Rest || 8 || 4.8 || Rest || 16.6 || Rest || 33.6 ||
 * ** 10 ** || 6.4 || Rest || 8 || 6.4 || Rest || 17.6 || Rest || 38.4 ||
 * ** 11 ** || 6.4 || Rest || 9.6 || 6.4 || Rest || 19.2 || Rest || 41.6 ||
 * ** 12 ** || 6.4 || Rest || 8 || 6.4 || Rest || 14.4 || Rest || 35.2 ||
 * ** 13 ** || 4.8 || Rest || 6.4 || 4.8 || Rest || 13 || Rest || 29 ||
 * ** 14 ** || 4.8 || Rest || 4.8 || 3.2 || Rest || 21 || Rest || 33.8 ||
 * Bibliography: **

code <span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol; msobidifontfamily: Symbol; msofareastfontfamily: Symbol; msolist: Ignore;">·      Cheung, L. (2009). The Nutrition Source. In //Harvard School of Public Health// [Fact Sheet]. Retrieved April 1, 2009, from Harvard University Web site: [] code code This website was very helpful of giving in depth detail of why carbohydrates and proteins are important. It also explained to me which are healthier for you and which ones you should try to avoid. code code code code <span style="font-family: Symbol; mso-bidi-font-family: Symbol; msobidifontfamily: Symbol; mso-fareast-font-family: Symbol; msofareastfontfamily: Symbol; msolist: Ignore;">· Brooks, D. R. (2008). //Ontario Road Races// [Fact Sheet]. Retrieved April 1, 2009, from [] code code This website had every road race that there is going to be in Ontario. This website has been a great help in finding which race I should join and also informing me when the certain events are. code code code <span style="font-size: 10pt; font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol; msobidifontfamily: Symbol; msofareastfontfamily: Symbol; msolist: Ignore;">· Stanton, J. (1999). //Running start to finish//. Canada: Lone Pine. This book was extremely helpful in preparing me for my marathon training. It included all the different forms of training and exactly what you should do to be able to run a marathon properly. code

code

<span style="color: rgb(243,43,43);">Planning and Development Worksheet:
<span style="font-size: 130%; color: rgb(255,0,0);">__Due Date:__ April 29 <span style="color: rgb(255,0,0);">

//This is the first step of your project – to plan and to make a goal. Your goals and timelines may change throughout the project somewhat, but it is important to state and explain clearly the reasons for the changes in your process journal.//
 * You must complete this worksheet and share it with your supervisor at the your first meeting. At the end of the meeting both you and your supervisor will sign this sheet.**

Topic:

Focused Guiding Question/goal:

Area of Interaction (AoI): Justify and explain how your chosen personal project fits into the above stated AoI and guiding question. <span style="font-size: 9pt; color: rgb(255,0,0);">D <span style="font-size: 11pt; color: rgb(255,0,0);">escribe the process you will carry out to address your personal project guiding question <span style="color: rgb(255,0,0);"> Outline a detailed plan and timeline of what you hope to achieve. (Recognize plans can change, but only if there is a plan). You will want to take into account the deadlines that have already been set by the school (see page 2 of this guide)
 * <span style="color: rgb(255,0,0);">Plans || <span style="color: rgb(255,0,0);">Approximate Deadline ||

<span style="color: rgb(255,0,0);"> List __all__ the resources needed to carry out your personal project (this includes print sources, people, organizations, community services).

= = = = = =

= = = = =IV. Creation= <span style="color: rgb(128,128,0);">**STAGE 4 CREATING the PERSONAL PROJECT**

After research, choosing the best technique and planning you are now ready to create your personal project.

Ask yourself the following:

Have I written in my process journal regularly? Have I taken photographs (if applicable) at various steps? Have I attained all the materials that I need?

= =

= =

= = = = = = =V. Evaluation and Reflection= <span style="color: rgb(128,128,0);"> ** Writing the Personal Project Report <span style="color: rgb(243,43,43);"> FIRST DRAFT DUE DATE: November 6th
 * STAGE 5 EVALUATING and REFLECTING
 * <span style="color: rgb(128,128,0);">**CONTENTS** || <span style="color: rgb(128,128,0);">Yes or No ||
 * <span style="color: rgb(128,128,0);">I have a contents page written with sections labeled introduction, description of research, process, analysis of process, conclusion, bibliography, appendices (if applicable). ||  ||
 * <span style="color: rgb(128,128,0);">**INTRODUCTION** //Written in future tense approximately 1-1.5 pages// ||  ||
 * <span style="color: rgb(128,128,0);">I have clearly identified my goal within its context (i.e. WHY it is important), and some background on my inspiration towards the chosen project. || <span style="color: rgb(128,128,0);"> ||
 * <span style="color: rgb(128,128,0);">I have justified my choice of AoI focus. ||  ||
 * <span style="color: rgb(128,128,0);">I have written a detailed outline of the steps taken to achieve my guiding questions, this includes a variety of resources (at least 1 print, 1 website, 1 interview). ||  ||
 * <span style="color: rgb(128,128,0);">**DESCRIPTION OF PROCESS** //Written in past tense approximately 1.5-2 pages// ||  ||
 * <span style="color: rgb(128,128,0);">I have described the possible techniques suitable to answering my guiding question and have justified my choice/technique. ||  ||
 * <span style="color: rgb(128,128,0);">I have described my process clearly (all production steps/components) referring to my plan in the introduction. ||  ||
 * <span style="color: rgb(128,128,0);">**ANALYSIS** //Divide into 2 sections research analysis and process analysis// ||  ||
 * <span style="color: rgb(128,128,0);">I have reflected on the resources collected (design stage) to attain my project goal and the AoI chosen: emphasizing the value of the resources. ||  ||
 * <span style="color: rgb(128,128,0);">I have considered if the AoI is well connected to the resources. ||  ||
 * <span style="color: rgb(128,128,0);">I have supported my arguments thoughtfully with evidence. ||  ||
 * <span style="color: rgb(128,128,0);">I have reviewed my goal: challenges and achievements. ||  ||
 * <span style="color: rgb(128,128,0);">I have reviewed the process (plan and doing phase): considered the timelines, ease/challenge of 'doing': reliance upon others/experts, materials/equipment. ||  ||
 * <span style="color: rgb(128,128,0);">Review if your chosen AoI is effective in your project process. ||  ||
 * <span style="color: rgb(128,128,0);">//*Analysis is not description which is telling. Rather identifying factors that shaped the idea/point. It can be comparing and contrasting. It may also be understanding the significance.// ||  ||
 * <span style="color: rgb(128,128,0);">**CONCLUSION** ||  ||
 * <span style="color: rgb(128,128,0);">I have analysed the outcome: the strengths or weaknesses in my final outcome/project? ||  ||
 * <span style="color: rgb(128,128,0);">I have considered how to improve upon the project. ||  ||
 * <span style="color: rgb(128,128,0);">I have shared new insights gained about the project. ||  ||
 * <span style="color: rgb(128,128,0);">**BIBLIOGRAPHY** ||  ||
 * <span style="color: rgb(128,128,0);">I have completed an annotated bibliography following a format outlined in the Bibliographic Resources tab. ||  ||
 * <span style="color: rgb(128,128,0);">I have correctly cited borrowed ideas in the text of my report. ||  ||
 * <span style="color: rgb(128,128,0);">**PERSONAL ENGAGEMENT** ||  ||
 * <span style="color: rgb(128,128,0);">I have organized my work logically and clearly. ||  ||
 * <span style="color: rgb(128,128,0);">I have met deadlines and made use of my process journal. ||  ||
 * <span style="color: rgb(128,128,0);">I have shown enthusiasm and commitment. ||  ||
 * <span style="color: rgb(128,128,0);">I have correctly cited borrowed ideas in the text of my report. ||  ||
 * <span style="color: rgb(128,128,0);">**PERSONAL ENGAGEMENT** ||  ||
 * <span style="color: rgb(128,128,0);">I have organized my work logically and clearly. ||  ||
 * <span style="color: rgb(128,128,0);">I have met deadlines and made use of my process journal. ||  ||
 * <span style="color: rgb(128,128,0);">I have shown enthusiasm and commitment. ||  ||
 * <span style="color: rgb(128,128,0);">I have shown enthusiasm and commitment. ||  ||

WRITING the SECOND DRAFT and SUBSEQUENT DRAFTS <span style="color: rgb(128,128,0);">

Do not expect your first written version to suffice. Check your project with the ASSESSMENT CRITERIA and YOUR MENTOR.

Have the first draft read by, for example, a peer, a parent, or your mentor and ask for feedback. After consulting with one or all of the above persons you are ready to edit your draft. Remember that this draft should be as complete as possible and follow the structure outlined in section B of this booklet. The more editing the closer your report will likely meet the assessment rubric. <span style="color: rgb(243,43,43);"> FINAL COPY - DUE DECEMBER 12, 2008

The written piece should not exceed 4000 words.

=Resources and Bibliography=