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This is my Redemption Arc



  • Registered Users Posts: 214 ✭✭ E.coli

    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

  • Registered Users Posts: 6,580 ✭✭✭ Swashbuckler

    Super stuff as always. Thanks.

  • Registered Users Posts: 752 ✭✭✭ Back in Black

    I don't know how to quote or highlight part of a post but what you said about the long slower progression building a more sustainable level of fitness is so spot on. I think we are all guilty of wanting instant gratification and can knock out a 10-12 week plan and if we are lucky enough to get through it injury free and the stars align a big PB can come on the day. But then the wheels come off either with fatigue or injury!! as its built on a foundation of sand.

    The real gains come from the consistent and sustainable build up and that does get you through the races where things start to go wrong. Only took me 10 years of running to figure that one out!! 😯

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  • Registered Users Posts: 2,247 ✭✭✭ Laineyfrecks

    Nice consistency!

    You seriously need to think of a better gift than flowers if they affect you that much😉😊

  • Registered Users Posts: 214 ✭✭ E.coli

    Forgot how much they affect me when in heavy training. With the 1 year old about the house sleep been so poor that when I wasn't running I just put feeling crap down to that :p

  • Registered Users Posts: 6,580 ✭✭✭ Swashbuckler

    Still keeping the show on the road despite the obstacles. Impressive. A couple of nice sessions there.

    Teeth are a balls. Would be much easier if humans didn't have them. 🤣

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  • Registered Users Posts: 214 ✭✭ E.coli

    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 😁

  • Registered Users Posts: 361 ✭✭ babacool

    Oh you will be racing around the house soon enough 😂

  • Registered Users Posts: 214 ✭✭ E.coli

    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 🥲

  • Registered Users Posts: 6,580 ✭✭✭ Swashbuckler

    Great to see you back again. Nothing wrong with ramblings. Sometimes the most interesting stuff comes out of that.

  • Registered Users Posts: 2,247 ✭✭✭ Laineyfrecks

    Great to see you back, I agree with P, nothing wrong with ramblings, in fact I do it a lot myself but mine defo wouldn't be as interesting as yours😜

    I went to see Karl the other day for my 1st sports massage, he was asking after you😊

  • Registered Users Posts: 3 Haile

    Great to see you back.

  • Registered Users Posts: 5,138 ✭✭✭ AuldManKing

    There's an excitement about being where you are (from a running perspective) - knowing that there's a journey that can be made if you chose to do so - I suppose its about priorities right now and getting that balance.

  • Registered Users Posts: 5,138 ✭✭✭ AuldManKing

    Super post! - quite a lot to take from it.

    I read something recently that goes somewhat along the same lines - process over outcome (from Brad Stulberg)

    1. Pick a goal that striving for will be fulfilling.
    2. Outline the steps to move forward to that goal.
    3. Largely forget about the goal focus on nailing the steps.

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  • Registered Users Posts: 214 ✭✭ E.coli

    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

  • Registered Users Posts: 361 ✭✭ babacool

    To summarise your post and new finding: you are getting old 😁

    an approach I started to follow a few months ago (also based on processes): do step one before you worry about step 10.

    means people usually worry too much about the what if and I need to be prepared if… that they forget to do step 1 first. I can only think of one scenario where you need to think about step 4 before you actually do the first step and that is when playing snooker. When you are in full control of the table and you need to make sure to be in position for the next few shots.

    running however, you can plan ahead as much as you like there are things you can’t control. You can prepare the basics and make sure you have options but since you can control everything just go ahead and do the first step and then worry about step 2.

    works for me most of the time and whenever it doesn’t and i reflect why not it’s usually because I delayed step 1 as I worried about step 4 too much.

    but again… you are getting old 😁 and wise.

  • Registered Users Posts: 214 ✭✭ E.coli


    Most definitely.

    The quote which keeps popping up for me is from Zeno

    “Well-being is realised by small steps, but is truly no small thing.”

    One I try to remind myself and kinda ties back to the previous post regarding the book Atomic habits, the double meaning around the power of it but also the microscopic level at which they are implemented. Middle management in many companies would refer to it as "quick wins"

  • Registered Users Posts: 2,670 ✭✭✭ Annie get your Run

    Keep up the ramblings! Very insightful and a lot of what you've said resonates with me. Sounds like you've found the best use for the early mornings. It's great to see you back running & logging. Enjoy.

  • Registered Users Posts: 361 ✭✭ babacool

    Could be completely wrong with that statement but make it anyways: one should only focus on one thing at a time. Either be a great coach and bring others to their peak performance (whatever that means to each individual) or be an athlete that wants to reach peak performance.

    i wouldn’t know of anyone who does both simultaneously (successfully)! Yes, there are great athletes who become great coaches but usually after their career and not whilst still performing at the highest level. 🙂

  • Registered Users Posts: 10,027 ✭✭✭✭ Murph_D

    Hey L - very interesting stuff there. I agree that honest reflection is hugely important part of figuring things out, running or otherwise, and it's certainly good to share the thoughts. Welcome back and congrats on the growing family!

  • Registered Users Posts: 214 ✭✭ E.coli

    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

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