This is my Redemption Arc

Murph_D · 02-02-2022 2:54pm

Apologies if you've discussed this already but what's the thinking behind the consecutive days, as opposed to scheduled rest days? I've been taking fewer rest days myself recently, but not sure really whether it's a good thing or not!

E.coli · 02-02-2022 3:29pm

https://www.boards.ie/discussion/comment/118570585#Comment_118570585

Consecutive days as a target is more a personal mentality target for consistency. In an ideal world want to work towards getting out every day within reason. Not a huge fan of schedule rest days in training overall to be honest. I think a recovery run is more beneficial in forms of active recovery vs passive personally as long as you can put ego aside and run true recovery. At the moment I am running. From a personal standpoint I know that a day off can snowball into 2-3 quite easily so from that perspective its more beneficial to do a shakeout of 30-40 min about a min per mile slower than easy pace vs a complete day off

babacool · 02-02-2022 5:54pm

I definitely hear ya. I remember a few years back seeing you running 3 weeks in a row and asking “why would you do that” and you said something like “I usually only take rest days before a big race” and I was like “wow. Mental but wow” until you got me into starting that too and sure the first 8 days feel horrible but after 10 days I usually stop counting and 10 become 20 and 20 become 40 and so on. All of a sudden your fitness improves (if you take those runs slow), mentally you are stronger and you can eat more 😁.

in short: I definitely take an easy 5-8k run over any rest day.

squinn2912 · 03-02-2022 5:35pm

Hmm this is making me rethink a bit. Yesterday I took a rest day after feeling drained on Tuesday. I could well have run and was a bit grumpy I didn’t. Also the legs probably feel heavier than if I’d crawled out a 5 mile spin of the legs.

E.coli · 04-02-2022 12:59pm

https://www.boards.ie/discussion/comment/118576853#Comment_118576853

Find what works for you.

The one caveat I would probably put, my easy run paces tend to be quite conservative relative to many (when when I was running 75 min half easy pace was regularly outside 8 min pace. On top of this I tend to not pick up too many injuries. But as said find what works. I know for me the routine of running every day takes the motivation waning out of it a bit because I see it as part of daily routine like brushing the teeth/getting the kids to creche etc I tend to try to eliminate the question of will I run today because the question leads to the possibility of the lazy me saying no haha

Monday - 4 mile recovery (9.33 min per mile)

Tuesday - 5x1200m @ LT effort (90 sec) 4 min jog, 4x30 sec strides (60 sec)

Splits

5.04 (6.48 pace),

5.07 (6.52 pace),

5.03 (6.46 pace)

5.04 (6.48 pace),

4.58 (6.40 pace),

Wednesday - 6 mile easy (8.14 min pace)

Thursday - 7.4 mile including 8x15 sec strides (45 sec)

Friday - 8 mile progression run - (7.54, 7.36, 7.26, 7.18, 7.11, 6.59, 6.47, 6.34)

Looking back in hindsight the body was definitely appreciative of the recovery run on Monday, the Tempo definitely took a bit more out of me than I would have expected and perhaps the hilly nature put the effort a little bit higher than the fitness currently allowed for

Tuesday's session and I knew what I wanted (i.e a tempo effort) from it but after the continuous tempo only 72 hours previously I didn't want a carbon copy so I mixed it up and after some deliberation settled on 1200's because at current paces its around 5 min efforts so perfect for what I wanted (easy effort but the right stimulus. The weather itself was muck, a wet and windy Tuesday night.

Overall effort on these was fine but either the hills from weekend or the addition of 15 min yoga daily yoga routine had left the hamstrings and calves feeling a little heavy. The last rep wasn't really a change in effort just simply worked to do the loop in reverse and made me realise was working into the wind a bit more than I realized. Strides then just to get the legs moving at a decent clip without being too taxing. Its only a sprinkle at the end of sessions etc but coupled with 2 stride sessions after easy runs in a week and its more than enough speed to give good turnover down the line without the need to be sacrificing strength sessions hammering 200s/400s.

Wednesday and Thursday were picturesque mornings as the sun was coming out as I hit the park/canal. Get so used to running late that kinda forget how nice it can be for the mood in general to get these earlier runs done.

Friday's progression run was one I was dreading, had a delivery coming in the morning before work so I had resigned myself to a late night one after work made worse by the fact the youngest woke at 2 and refused to go back down till after 4 (a common theme as he is stubborn when it comes to being up and going constantly). Delivery arrived bang on the start of the delivery window giving me an hour before work. The last few progression runs the top end has come down significantly. Without wanting to race these figured better to start off a bit steadier and make improvements to bottom end rather than top. Middle miles were a bit labored I dunno if it was just the hillier miles or whether it was because it was holding back to steadier effort while legs were relatively tired but once I got into the last two miles I was feeling very smooth, last mile and I was holding back a bit as I was trying not to race it (something I probably did a bit last week given that pace could be hidden a bit with the wind.

All in all a very solid session, last three miles were a shade slower than last week but average pace was the same despite an extra mile so a more controlled progression effort

E.coli · 07-02-2022 5:21am

Saturday - 5.1 mile including 8x15 sec strides (45s jog)

Sunday - Off

Feeling a bit like Jack Bauer with the clock always running at the moment. Saturday had both kids fall asleep in car on way back from Grandparents for the morning, 45 min before the Rugby, wasn’t chasing miles this week either so snuck out when wasn’t missed, wind was cat but glad to get it out of the way and chilled with 2 Rugby matches, The Gaa and Masked singer. Been a long time since had a day like that.

Sunday however all went down the swanny. Herself woke up feeling worse than usual ( sickness has been normal enough last while for different reasons) and after 2 years of avoiding like a game of dodgeball first covid case in the house, tests all around and The oddest combination as myself And eldest came back clear with the youngest coming back positive

From a self isolation it’s nightmare scenario. Youngest too much of a live wire to quarantine with herself (especially with her being symptomatic) but eldest being clear meaning he wouldn’t be able to go up and watch movies with herself so currently living in an N95 mask waiting to inevitably come down with it.

Had tried to get out and stay local (in the estate) with phone on hand for my run when kids went down to sleep but that was short lived as the youngest was having none of sleeping in cot and woke up before had the chance to get out.

Next few days of running will be down to sheer luck and whether the youngest stays down for any length of time in evenings

Swashbuckler · 07-02-2022 5:41pm

Feck. Hope they're OK and hopefully you avoid it. Plenty of examples (my own house included) of not everyone in the house catching it.

_gir · 07-02-2022 5:44pm

Good luck OP! Same boat as me, unfit dad of 2 weins and maybe a third on the way, so have no idea when I’ll have time to devote. Still trying though!

Wottle · 07-02-2022 5:55pm

Dad of 3, the eldest is now 18, one foot firmly in the freedom camp :-)

E.coli · 08-02-2022 4:01am

https://www.boards.ie/discussion/comment/118596193#Comment_118596193

Thanks P, like I said not the highest of hopes with the youngest being symptomatic and still so young that he is in my arms through the night when not sleeping but sure doing what I can to mitigate chances so all I can do, herself floored with it but seems to be on right trajectory day by day feeling a little better

https://www.boards.ie/discussion/comment/118596209#Comment_118596209

very similar boats so.. Think there comes a point when have to be a little selfish with time to yourself for your own mental sanity, I made mistake previously of dropping everything at slightest inconvenience to others and ultimately in long term was more detrimental in terms of energy levels etc for being there for kids and family

https://www.boards.ie/discussion/comment/118596274#Comment_118596274

Haha lucky you, our clock resets in July 😬

_gir · 08-02-2022 7:41am

To be honest, they are both under 4. I think once they’re 5 or so, I can start getting more freedom to be fitter. So I’m trying atm but recognise there will be a time when it becomes much easier

Swashbuckler · 08-02-2022 8:39am

https://www.boards.ie/discussion/comment/118598246#Comment_118598246

Number three on the way?

Wottle · 08-02-2022 8:40am

Congratulations to you guys, very exciting times ahead. Have you tried 5:30am runs yet?

E.coli · 08-02-2022 9:05am

https://www.boards.ie/discussion/comment/118598381#Comment_118598381

Ha yup glutton for punishment 😃

https://www.boards.ie/discussion/comment/118598385#Comment_118598385

Have tried before with the first, can’t get any consistency at it between me doing nights with kids and work. Should get my lunch breaks back in work soon enough (usually taken up with picking kids up from crèche) so I am hoping that will be my emergency window if I can’t get run in elsewhere which should mean can atleast get 45 min done if nothing else when new baby arrives

Swashbuckler · 08-02-2022 10:21am

Ah congrats man.................all i'll say is three is "different". Good luck! I'm always here if you need any coaching. 😂 Time for you to cash in on favors owed 😀

E.coli · 08-02-2022 11:13am

https://www.boards.ie/discussion/comment/118598678#Comment_118598678

Haha thanks man think we are resigned to the fact that it means no one gets a break with the other looking after the kids haha

Just hoping fact I never really got back into a routine after the second will stand to me haha

Swashbuckler · 08-02-2022 11:23am

https://www.boards.ie/discussion/comment/118598926#Comment_118598926

You'll find a way to get the runs in. When our third was born last September I struggled to see how it would be possible but look at me now - training for a marathon at the most unsuitable time possible! Don't underestimate just how much newborns sleep. I've been lucky in that our first two are supersleepers. Pretty much not a peep from them from 8pm to 7am most nights (the odd hiccup here and there).

Getting back to work will help too - that lunchbreak will quickly become the highlight of your day 😂

Lambay island · 08-02-2022 11:30am

Great news and best of luck. I'm sure you will find a way to somehow get the runs in!

Laineyfrecks · 08-02-2022 12:12pm

Aww big huge congrats L 🤗

Annie get your Run · 08-02-2022 3:42pm

Ah that's lovely news, congrats to you both 😍

Murph_D · 08-02-2022 7:44pm

Another one! Congrats.

E.coli · 09-02-2022 9:09am

https://www.boards.ie/discussion/comment/118598974#Comment_118598974

not too worried about the 3rd sleeping, it’s the second haha. To be honest I think it’s just more about being smart about when I run and not expecting kids to play ball with regards making plans, something I definitely did in the past putting runs off till they were asleep and assuming they would stay that way. In terms of work doesn’t look like I’ll be heading back to office any time soon in any meaningful way, it’s looking like going forward may only be going into the office a couple of times a month.

https://www.boards.ie/discussion/comment/118599003#Comment_118599003

Thanks D, definitely have better buy in this time around from the OH as she saw what a cranky git I am without running since last year haha

https://www.boards.ie/discussion/comment/118599204#Comment_118599204

https://www.boards.ie/discussion/comment/118601874#Comment_118601874

https://www.boards.ie/discussion/comment/118600573#Comment_118600573

Cheers folks, yeah D but of a surprise to us too so soon after Finley

Back in Black · 09-02-2022 9:46am

Congrats on number 3 - that's the full back line sorted!! Half backs next 😀

E.coli · 09-02-2022 9:50am

Monday - 6.5 mikes easy (8.37 Min per mile)

Tuesday - 3 mile tempo, 4 min, 2x1 mile LT (90) 3min30, 4x20 sec hills

splits: 7.15 pace, 6.43, 6.45

A full on week with being solo with the kids and little lad in bad form with Covid so not sleeping much beyond 3am. With the Eldest and myself still being negative doing my best to mitigate risk which involved a few off the beaten track hikes to avoid seeing another sinner while getting some fresh air.

Found my window for running coming straight after they go down to bed as the only time there is minimal risk of waking up haha

Monday legs felt like garbage and was a run that was not the most enjoyable to do but satisfying to get done if it makes sense, between paranoia of thinking I had covid (and not that the feeling had come from lack of sleep, a hike up the mountains and 2 energetic kids going all day) and the assumption that I was gonna get a text from herself telling me the kids are awake and to get home was on tenterhooks throughout

Managed to get session done And despite similar feeling in the warm up the session went well, started conservative in the MP miles and worked into them, the LT miles came very handy was applying the brakes somewhat, delighted that that though hills were a little lack lustred (hill being used was a bit busier than normal with cars due to being earlier than my normal night runs.

Happy to be just getting out this week to be honest and taking solace in the fact that anything done is a bonus. Back to work for remainder of the week now so Will mean the run has to be pushed back by about an hour for another spanner in the works

E.coli · 09-02-2022 9:54am

https://www.boards.ie/discussion/comment/118604107#Comment_118604107

Half back line only ever got in the way on the overlap (I think you can tell who only ever played left full)

Back in Black · 09-02-2022 10:02am

https://www.boards.ie/discussion/comment/118604123#Comment_118604123

All the kids nowadays want to be half backs or maybe that's just a Cavan thing!! We had 20 lads at under 13 last year and on the first day out we asked them their best position - 14 said half back!!! 😮

E.coli · 09-02-2022 10:30am

https://www.boards.ie/discussion/comment/118604150#Comment_118604150

To be fair my GAA days are about 15 years ago an awful lot has changed, had the luxury of a 1500m All Ireland champion/Celtics Steeplecase champ playing in front of me in half back so we gave each other a good bit of cover to roam

E.coli · 12-02-2022 10:12am

Wednesday - 6 miles easy (8.08 min per mile)

Thursday - 7.2 miles incl 9x15 sec strides (45s)

Friday - 8 miles progression ( 7.44, 7.26, 7.08, 6.56, 6.48, 6.40, 6.29. 6.16)

Wednesday not the most enjoyable one to get out for but again glad I got it done, after a few days off work it was back to it in the midst of the isolation lockdown with the kids (a few comments on zoom calls with the mask but all in all lads in work were understanding) fairly fried by the time I got out but got it done without a second thought. It would be typical that the week I am under most pressure turns out to be most consistent, just highlights to me that I can get it done if I really want to going forward.

Thursday night and I needed a bit of a change of scenery for my run so chose a new loop. Had the luxury of a Garda escort after venturing into the park, they were doing the rounds and once they established that I was not some crazed hooligan in the park they were happy to light the way for a few miles (though to be honest moonlight had done a decent job already, still a very nice gesture)

Friday and with the wind I probably geared myself up a little too much before the run as I was a little apprehensive for some reason. Used a mile loop around the estate just to keep the effort consistent

Worked down the paces a little too quickly and put myself in a bit of a quandary; pull the plug early or push the boat a little. I chose the latter. The loop itself presented decent little challenge first half was a nice decline with wind on my back while the latter half was inclined to the wind so was having to work hard coming up to every mile mark making the option to pull plug more and more tempting, this was made when worse by the fact that this also passed the local Chinese and I wont lie had the bank card been on hand this could have got the better of me.

7th mile was the toughest as nothing worse than having to dig in while at the same time remain controlled and not let lose as I still needed something in the tank to up the effort one more time.

Finished feeling very chuffed with myself however it was just in the nick of time as got a text about the young lad waking so not time to take it in as quickly back to the reality of solo parenting (big respect to anyone who is in that situation in general)

E.coli · 15-02-2022 12:51pm

Saturday - 4.9 miles incl 7x15 sec strides

Sunday - 10 miles (last 4 moderate) - 8.04 min per mile)

Splits: 7.42, 7.38, 7.36, 7.36

Monday - OFF

Tuesday - 25 min alternating tempo (10/5/10) 3 min jog 4x30 sec on/30 sec off

Splits: 7.02/6.34/7.02

The kids must have sensed complacency creeping in and decided to throw curve ball in with attacking the little sleep I was getting, 4am starts at the weekend and foul humours all around by the time I was logging on to work. Have to be fair to them given they were stuck with only me for the week there was only only day where I really struggled with them. Saturday night was a bit later than usual with young lad waking up but thankfully going back down as well as a zoom watch along for the masked singer with herself (keep spirits up but we had watched the whole season together so figured would make the final work)

Sunday both kids waking up at 4am and one of the biggest days of the year in work had me tired, stressed cranky and just in general foul humour all around. there was nothing enjoyable about it and I think the impending moderate miles were only thing that made it pass quickly thought secretly I was hoping for a text from herself to tell me the little lad had woken and to come back, sadly it never came haha

In terms of moderate here realize alot of the terms I use here are largely interchangeable and might confuse a few as they don't always line up with many books definitions so here is break down;

LT - Threshold - 1 hr race pace

Tempo - Marathon paced - approx. 2hr - 2hr15 race effort (Yes I know I am not at that level so its a misnomer to label marathon paced)

Steady - approx. 20/40 sec per mile slower than MP/LT

Moderate approx. 40/60 sec per mile slower than MP/LT

Monday and with herself and the little lad over quarantine spent a bit of time with herself around work but ultimately the week caught up on me (and the lads woke around 10pm) I was wiped so took the day completely off

Tuesday and still feeling worse for wear and a bit apprehensive about the session but was fine once I got going, not a balls out session but a nice controlled effort let me feeling strong and glad I didn't put off as didn't want to be chasing the week after 50 mpw for first time since Sept 2020 and trying to keep the consistency going

Swashbuckler · 15-02-2022 3:10pm

Shades of "Swashbuckler 2019" levels of stress for you at the mo. Impressive you're managing to keep the ship at least pointing in the right direction even if its not going at the speed you would like.....yet... Congrats on the clear house. Must be a relief. I was solo parenting for a day last week and I knew all about it. It's very much a stress/recover/adapt process though 😂. Give me all three for a day. Then a week later having two seems like a walk in the park.

Interesting your definition of Tempo-Marathon pace being 2hr effort. I always just assumed marathon pace was marathon pace rather than associating a race effort time with it. I always did like the way you distinguished between threshold and tempo. I'm very much from the "tempo = marathon pace" brigade.

When you say "Steady - approx. 20/40 sec per mile slower than LT/MP" do you mean 20s slower than LT or 40s slower than MP? If so should they be the other way around? I know nothing is as rigid as that to the second but just interested to see if my understanding of what you're saying is right.

This is my Redemption Arc

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