This is my Redemption Arc

Weirdly enough the stress this week solidified the belief in myself that no matter what I should be able to knock out a 50 mile week even when stress is high without it impacting its more a confidence booster than anything. In terms of the speed I would like to be honest I am very happy with the pace of the progression to be honest. I think we can rush to hit paces and a superficial fitness often (I have been there myself where I have got fit in 10 weeks) but I think the long slower progression builds a level of fitness that might not be as quantifiable but ultimate I feel stands to a runner better. I have seen people race on a knife edge and smash a big PB based on fitness but ultimately they might blow up in 9/10 attempts to do that and rely on stars aligning, that deeper level of fitness for me kinda comes in the form of something not going right on the day and having the fitness etc to be able to roll with it. That robustness is what I am to get back rather than simply fast times.

The two hour thing is more a physiological basis. If I was marathon training on tired legs it would probably slow to closer to MP but I think if its effort base on these shorter tempo's or interval style reps then it takes out cardiac drift etc to get you to the right HR effort for where I want to be. I like this range of paces more because you can incorporate it into tempo's/threshold endurance base with a buffer to allow for windier/hillier conditions without overcooking the workouts. I tend to try and keep things honest in terms of courses etc and as such paces on paper might be a bit conservative but offset by trying to keep it honest. Comes back to the idea of consistent solid work is better than inconsistent and smashing it once in a while

Correct you are good to see old students still on the ball. Have edited that now

Monday - 4 mile recovery (9.06 min pace)

Tuesday - 3 mile tempo (4 min) 2 x 1 mile LT, 6 x 80m hillsprints

Splits: 7.04, 6.44, 6.41

Wednesday - 7.5 miles moderate (7.40 min pace)

Thursday - 8 miles incl 7x15 sec strides (45s)

Friday - 7 miles progression

Splits : 7.49, 7.28, 7.22, 7.16, 7.05, 6.56, 6.49

Saturday - 7.5 miles incl 7x15 sec strides (45s)

Solid if not stellar week. Monday just an easy flush out in freezing temps. Tuesday herself had an appointment so after dropping her there ended up heading down to Eamonn Ceannt park. Temporarily lived in the area a few years ago and this was a regular route for sessions. The park itself is approx 1 mile loop so perfect for tempo work. Paces were slow but it was windy as hell so was definitely working. Hadn't had brekkie either so I think HR was a little high from that but all in all very solid session. Hill sprints were simply a stretch of tarmac up a hill so very ad hoc rather than the 20s ones I had planned so take that distance with a pinch of salt

Wednesday and another appointment so had an hour and chanced getting up to the phoenix park (thankfully within range) I think I was reading a post from demfad that was stuck in my head during the week as I took a notion to seek out every hill I could find so looped over and back around the magazine fort. Again windy so by the time I got to the park I had been working and never really let up on the effort despite remaining controlled. Tne broken rhythm had me hitting faster paces then I felt

Thursday night and again another hillier route but kept it alot more controlled

Friday's progression was cut short. Could have dug in for this one but HR was a good bit higher than I would like and knew that if I forced it I would dig myself into a hole. Still slowly base building and consistency is more important. Some days require hero's and other days require sense. This was one of the latter. Perhaps it was the hills and the moderate run or maybe it was the fact that Lilies have bloomed in the house and done a number on me, what ever it was still need to step back and take perspective. This stage of my training is about building me up so more important to undercook and remain consistent vs overcook it.

Had a reminder of the importance of consistency and perseverance over the weekend. Ex training partner from college finished off a unique hattrick of National Titles over the weekend - Novice, Inter and Senior over the last few years. Back in college he struggled to break 2.20 for 800 and 17 min for 5k but has continued to grind out week after week, month after month and year after year. Nothing earth shattering simply continually showing up and putting in the work

February Review

February Targets

Mileage: 180 miles in February - 165 miles total

Days run: 25 - 24 days out of 28

Consecutive days run: 18 - Best running streak 2x7

Overall a solid month. Felt a bit low last week as week went on (mixture of not feeling great with lurgies and a few doubts) but looking back in general it is a good month and a step in the right direction. Didn't hit the targets I laid out but it just highlighted that they are good stretching goals. I ran more miles this month over the same number of days meaning that I had less off days in the month due to three less calendar days. Still in two minds about extending the base a little bit longer while I am still getting the gains and building aerobically without burying myself. The fact that I could manage this month with alot of stress (covid in the house) stands to me better than and all or nothing approach for now so I might have to continue to have a bit more patience

March Targets

Mileage: 200

Days running 27/31

Running Streak: 10 days

Sunday OFF

Monday - 4 mile recovery (9.26 min pace)

Tuesday - 3x(4,3,2,1 min w/ 90 sec float) 3 min between sets

Wednesday - 5 mile easy (8.04 min pace)

Thursday - 7.5 miles incl 7x15 sec strides

Friday 8 mile progression

Splits - 7.53, 7.32, 7.19, 7.09, 6.55, 6.45, 6.32, 6.26

This week looks a lot better on paper that it felt. Not sure whether the allergies were the cause or head cold or combination of the two but head was swimming and the sinuses were so bad they became inflamed as the week went on didn't help that the little lads sleep patterns still snookered with the teeth. Sunday I was falling asleep at dinner so just didn't have it in me for a long run so bagged it to try and shake. The HR was okay and covid tests back negative so wasn't concerned about getting out running but I was always just doing bear minimum in terms of keeping the effort low.

Tuesdays session was actually most enjoyable session in a long time. Aim was to keep this to LT effort and float the recoveries at steady effort. This was ran in control throughout which was perfect as was having doubts before with the way the head was. It's a deceptive session as well as works out at just shy of 3x15 min bouts of effort so happy to get that amount of volume at quality

Wednesday was stuck for time on lunch break. This was an inadvertent double day with 2.5 miles in the morning though as herself was on a driving lesson in the car and I had an errand to run before work so ran up without the watch.

Thursday uneventful albeit cracking morning for a run. for a run around the park. Ground was even dry enough to start looping back in some of the grass fields that are part of my normal runs in the park.

Friday again not feeling great to begin with (the sub zero temp didn't help) Sinuses inflamed so wasn't sure how the breathing would go with the higher effort especially as the first 2 miles I thought I was gonna be in trouble looped into the park as I didn't fancy 9x1 mile loops as could already feel was starting to play with my head a little so kinda ran a bit more on effort with it being dark it wasn't apparent the pace without hitting the light button so pace checks were more sporadic. Cruising by the last 3. One of the reasons I love these sessions is that as the effort goes up the miles get shorter (from time perspective) Finished feeling strong and controlled rather than all out. Have ran quicker recently on this but not by much and not feeling as strong as I did here by the end

Tbf only averaging 40mpw so bit of flexibility prob struggle to maintain anything higher atm with way things are but fitness is building so hopefully that will come.

First lad wasn’t half as bad got them late but got them all in short space of time. This time around only respite between he has been sick with tonsils and covid the past few months. Hopefully clear the path come the summer and set me up for a bit of racing 😁

Ha that’s why I am hoping to get some races early summer and then back into base when the new addition takes my nights again (not that second has helped there as I reckon 75% of nights in 2022 I have been on couch with him so far 🥲

It's how I have felt recently in terms of working through stuff. I think with it being here just gives some accountability as well as being able to frame it in a way that will tie into running.

Was wondering if you went with him alright when I saw the mention on strava, hopefully the body feeling good after a bit of an NCT, must get down to him myself haven't seen him since I left the TAC (No need for an NCT when the car is up on blocks :p)

It's funny you mention journey as this is a topic I have been thinking a lot about as of late in my musings. Spent a lot of the last few years on a journey to getting back to some sort of fitness only to repeat the cycle and has led me to really think about it as a mindset.

For me I think I need to get away from it being a journey towards a goal (get back fit, target X in the short term with the view of it becoming a launching pad back into the world of running) Recently read a great book called Atomic Habits by James Clear (well worth a read) one of the main tenets being around the notion of results/outcome orientated vs process driven. In the past I would have always considered myself the latter, however in retrospect I was probably paying a little bit of lip service to the notion. This will certainly be a journey going forward but rather than to a particular goal I am working towards the identity of a runner and what that will look like. Rather than looking to the future I am going to live in the moment and aim to improve by "winning the day", by this I mean I am simply going to focus on 24 hours and a time and work on facilitating the best possible day.

In the past I have beat myself up for not hitting targets and letting momentum dictate my productivity hence the faltering. The below graph is a really good visual of how doing the little things right as often as you can makes a huge difference (and why slip ups aren't as bad as we sometimes make out in our heads)

There is a good quote from Denzel Washington around this "If you fall... fall forward"

This all sounds good in theory but it is where I have been trying to put my effort. By this I mean that I have been working on making the most of the early morning wake ups with the newborn in order to get as much of the daily responsibilities out of the way to give me more freedom as the day goes on. I have generally been a yes man in a lot of aspects of my life to the point where I avoided conflict or argument. This has been my own detriment in the past. I think the Stoics used to refer to it as "Ivory shoulders" where I have never been afraid of taking on work but I would simply say yes and bear it rather than deal with fallout/conflict with others.

I heard a great idea a few days ago about the difference between yes and no, summed up so succinctly "Every time you say yes it's a extra responsibility while every time you say no it's an extra choice" Saying no, both to myself and taking easy way out and procrastinating is something I am working on in order to give me more choice to put effort into doing what I enjoy doing.

Given that this is a running log should probably tie this back to running but this is where a long term base with no goals in sight has been coming into play I have been letting the fitness build naturally. Tuesday was the first "session" where I wasn't feeling it. Rather than beat myself up I pulled the plug and went again the following day. Given it was base and the first night I was only working down to 6.45 when pulled the plug after 5k It hadn't taxed the body too much so physically was fine to regroup and go again. Previously that would have gnawed at me as a failed run but I saw it as a bonus run given I go out and every day that I get out running at the moment is a boost to the fitness and a day where I am not losing fitness

Splits from the 2nd attempt actually were enough to draw confidence from as well (5 mile progression starting at 7.28 working down to 6.16 mile pace)

Progression runs have been going well and have managed 4 consecutive weeks of 5 mile progression runs

5th Sept - 7.53, 7.23, 6.58, 6.46, 6.50* (* incline so increase effort)

12th Sept - 7.29, 7.07, 6.49, 6.32, 6.23

20th Sept - 7.39, 7.08, 6.51, 6.33, 6.23

28th Sept - 7.28, 7.03, 6.51, 6.30, 6.16

This would have been my previous approach and I think in order to achieve it is definitely on the face of it the best way to achieve what you wish. I have found personally though this has been a pitfall somewhat in how I have approached time and time again as with the steps came pressure and a pass or fail mentality for me with each step being too rigid

Was listening to a podcast recently which really resonated with me where Matthew McConaughey talked about happiness being derived from achieving your goals being a momentary feeling vs joy in terms of the process.

We by our nature evolve our goals. How many runners are satisfied when they hit there target goal vs how many crest that hill only to look to the new horizon. Nothing wrong with that but If I can strive to enjoy what I do day in and day out without the validation of the outcome then I know I can sustain it more long term and results will be a by product of the joy I get from day to day

September Figures

Overall best month in terms of running since Feb. Still a long way to go to resemble heavy training but it's a step in the right direction. The main thing is that I was able to for the most part get back on the horse when I did slip up. This has been part of my issue in the past. Being a coach and the visibility here I kinda felt like a fraud if I slipped up in terms of consistency and leading by example. Ultimately I think it was part of the reason why I was so boom and bust putting the pressure on myself that I had to be all or nothing. As Churchill said " perfection is the enemy of progress the fact is while this month has not been perfect I have made progress and definitely a lot fitter than I was (evident by the fact that there was even a sub 6 mile in there something which I don't think I have seen in a long long time).

Self reflection is not always an easy thing but often needed. I know in the past I always saw myself as focused and driven with an emphasis on personal responsibility but in doing so I don't think I stopped to think about the negative aspects of that. When you try to be involved and care about everything coupled with that sort of mindset there is only one person at fault the whole time which can in itself be mentally draining. I have been working on not caring about things as much and embracing ignorance to an extent. I have to get to a stage not only where I don't feel the need to be up to date on every aspect of every thing that I do (which ties in doom scrolling on twitter a platform that really does bring out the worst in people (myself included). The emotional investment is not worth the price in many aspects of life especially if it impacts on more enjoyable things in life (such as running etc)

(Again apologies for the ramblings of a runner here there is some training going on in between I swear :p )

October will be more of the same but simply increased from 5 mile daily target to 6 mile with similar base building type sessions (1 progression a week, 1 light tempo (2 mile effort, 1 mile easy 1 mile effort) and one stride session (6x20 second strides) I don't feel the need to change things just yet I am layering an aerobic based and these are enough stimulus to get fitter for now as the mileage slowly creeps up.

Thanks A. Nice to be back running and enjoying it properly. Hoping that I can keep it going with similar mindset as I get close to actually properly training and racing but as mentioned its a long way off

Potentially could be the case. I think over the past while I have learned not to have such a high opinion of myself in that regard. Its not about being a great coach or a great example as an athlete. In the grand scheme of things I am neither however If I am able to share what I believe is useful training advice to help people improve and they wish to listen then hopefully both me individually and other athletes can become better each day compared to the day before. For me the bar doesn't need to be set so high as a target it simply needs to be higher each day than the day before.

Thanks D. Definitely helps to put things down on paper/digital format to try and articulate, even a semi anonymous audience helps in that regards