Here's a sample reflection you can use as reference when writing your own. 

Training For A Half Marathon
​Activity
Ongoing / Individual 

Reflection Before the CAS Experience November 5, 2015

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Running is a sport that I enjoy, but I wouldn’t consider myself a dedicated runner. It's always an activity I do if I I'm not able to dance and haven't been active in a while. I was recently approached by a friend of mine who wants to run a half marathon on the Great Wall of China. It sounds like a fun opportunity, but I’m not sure if I can run such a long distance without giving up. I’ve seen many marathons on television and had some family members participate, but I’ve never been much of a risk-taker to volunteer for one. Surprisingly, it turns out I am. I’ve registered for the event that will take place in six months. I know I have to be principled and balanced when it comes to developing an exercise plan, eating well, and making sure I follow through with my training. It’s going to be quite the physical challenge running 21 kilometers, but if I stay focused and motivated I know, I can do it.

​Reflection During the CAS Experience March 21, 2016

Reflection During the CAS ExperienceMay 16, 2016

I have been training for the past four months for this half marathon in May. I think the biggest challenge[LO2] so far has been waking up early in the morning four times a week for my 13-kilometer runs. It’s especially hard when my muscles are sore from the previous day, but I have to keep pushing myself to wake up and continue. I’ve downloaded an app that helps me stretch and pace my running, and I’ve learned a new technique[LO2] to control my breathing when I’ve reached a certain pace during training. I’ve been training alone and decided to ask my friend to join me for a few days which has benefited[LO5] both of us. She gave me some different exercises I can do on days that I’m not training that doesn’t involve running but strengthens other vital muscles in my legs. I’ve helped her with her pacing and breathing techniques. The only challenge to working collaboratively[LO5] was we would get competitive, race each other, tire ourselves out, and not complete our intended goal for the day. It’s important to remember that each person has their own specific goals they want to accomplish and staying focused is essential. The race is two months away, and I’m more confident that I’ll be able to run most of the way without stopping. ​

The day of the half marathon approached quickly, and I was ready for my long run and a little nervous as I was standing in a group of people waiting to start the race. As soon as the race began, I was surprised at how steep the hill was to get up to the Great Wall. I was proud of myself that I didn’t stop running until I reached the wall and paced myself. There were many people on the wall, and the running mostly stopped for the athletes to take out their phones and get pictures. I have to admit I did this as well and found my friend so we could have a mini photo-shoot. It was a once in a lifetime opportunity, and we knew we wouldn’t be back. After taking pictures, we started jogging our way down the wall, and from there the marathon felt like it had begun. We still had about 17 kilometers to go that consisted of running through rural villages and small goat paths. I could feel myself getting very tired with about 8 kilometers remaining and decided to slow down and power walk for another 4 kilometers. When I saw that I had a few kilometers to go, I turned up my music and mentally pushed myself to run the rest of the way. I was thankful for the commitment and perseverance [LO4] during my training because that is what helped me cross that finish line.
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Reflection After the CAS Experience May 17, 2016​

Now that I have returned home I can say that it was an incredible experience. I was able to accomplish something meaningful and reach my personal goals. It was also a great way to travel and see more of China. I learned a lot about myself during the training process and running the half-marathon. I challenged myself and developed new skills [LO2] in the process through learning techniques that I can continue to use in the future. I learned how to be more balanced and principled by sticking to my training routine and adapting to a healthy lifestyle. This experience has made me want to try more half-marathons and eventually a full marathon. Next stop, The Big Five Half Marathon in South Africa!