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This is my Redemption Arc

E.coli

In a previous life I was a runner, a coach, a boardsie , a physical therapist now I am a walking cliché

32, unfit dad of 2, need to lose a few lbs so I am starting from scratch. Between my own decline in fitness and a bad patch over the last few months it saw me completely remove myself from the sport and detach myself from a lot of what made me, me. Let a lot of people down as I dropped the ball and am only starting to fully turn that around.

With that in mind decided to revive my original profile here with the view of kick starting my own journey back into the sport. Unlike many previous comebacks I am coming back a blank slate with no running fitness to speak of (I don't think I have managed more than 2-3 runs at a time this year) or indeed very little coaching obligations post sabbatical. This is not a how to guide nor indeed anything which will be too inspirational it is simply me doing a hard reboot to the original days on boards in the hope to grow back into it in the new year.

Tomorrow will be the weighing scales and a 5k TT to set a baseline on where to start......

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Murph_D

https://www.boards.ie/discussion/comment/120267429#Comment_120267429

Oh, don't worry, someone somewhere is celebrating. 😉

babacool

https://www.boards.ie/discussion/comment/120221575#Comment_120221575

Tell that to the energy price graph 🤣🤣

Murph_D

Any graph that's going up and to the right is generally something to celebrate.

E.coli

At least the training is going a little better than the log updates 😁

In truth there is no major insights or excitement to be got from this log. I am not doing anything spectacular simply taking one day at a time and trying keep the general trajectory going in the right direction

As such my overall training looks something like this

28th Jan - 4.5 miles easy (8.11 min/m)

29th Jan - OFF

30th Jan

AM 6 miles easy (7.52 min/m)

PM 3.3 recovery (9.03 min/m)

31st Jan - 4x5 min on/OFF - Paces - 5.44/8.25, 5.48/8.12, 5.43/8.59, 5.45/8.55

1st Feb 4 miles Easy (7.43 min/m)

2nd 25 min Tempo (10 M/ 5 T/ 10 M) - Paces - 6.26, 6.06, 6.26

3rd - 6 miles easy (7.49 min/m)

4th - 6 miles easy (7.44 min/m)

5th - OFF

6th

AM 6.25 miles easy (7.35 min/m)

PM 4 recovery (9.00 min/m)

7th - 4x5 min on/OFF - Paces - 5.54/8.14,5.50/8.57, 5.47/9.15, 5.49/9.18

AM 6 miles easy (7.46 min/m)

PM 3.7 recovery (9.05 min/m)

Long runs have definitely been a downfall but overall training is trending in the right direction, The 5 min segments done on an honest loop so happy enough that a decent hard effort for these. Will do similar to last month with full recovery and a tester session at the end of the month. Fitness is building albeit slow but taking to a more process driven approach this time finding joy in what I am doing rather than aiming for a performance outcome as the metric for being happy with the work being put in.

Definitely about sustaining moving forward at 70% vs the boom boost cycle in of the past, If I can put months behind me before really knuckling down for a racing block I think it will stand to me more than making big short term improvements and then struggling to break through the stagnation that only comes with patience

E.coli

Bit of a late update

Last week a slight improvement with 45 miles. Was on track to hit over 50 again but pulled the long run up early

Sessions themselves were solid

5x3 min on/off @5.47-5.55 Conditions weren't great and post work so just ran off feel in the dark.

Thursday was icy cold conditions yet despite that found a decent flat stretch that had good traction. Paces (though largely irrelevant on these ones between 4.40 and 4.50 (1 mile effort_

Capped off the week with a very solid tempo, finding when I get the chance to do these sessions in the daylight seem a bit easier in terms of pace. 6.14, 5.58, 6.16 which is the sort of tempo pace that hasn't been there in a few years. the comeback not linear in terms of progression but it has definitely been consistent.

This week was more a fitness gauge and as such the first "proper" session. I have been focusing on effort for a duration with full recovery till now while still in the early stages of training. Happy with how this went. Loop was a flat compared to the loop I had been using (a bit more undulating) but was happy to be hitting 5.35-5.40 here without busting my gut.

Overall happy to keep things patient, enjoying the process and not too worried about the outcome for now just gonna keep continuing to move in the right direction for now

E.coli

Week 2

No streaks to speak of this year with two missed days, Thursday unavoidable as I had one window to get out in the day due to commitments and that was firmly shut when issues cropped up in work when I was supposed to get out on lunch break

Sunday however was avoidable but the start of a head cold saw me play it safe (thankfully avoided the worst of it)

Session went well on Tuesday with similar paces (5.45-5.55) feeling solid throughout still with lengthy recoveries but keeping in touch with good paces

Wednesday battery died to cap off a miserable run like a drowned rat in the heavt rain

Overall not a great week with only 34 miles mostly easy though didn't let it derail and pick up and go again. 34 in a week would have been a good week pre Christmas so its progress even if not linear.

E.coli

It's about time I updated this. Went dark a bit during December as I will still in my getting fit enough to train phase. Unlike previous times I have disappeared I kept up training although admittedly alot without the watch simply just getting runs in but overall it was job done. My goal last summer was to get to a position where I was fit enough to actually put in a training block and I have managed to accomplish that. Training paces are in the right ball park for a starting point and I am getting through a week without it feeling like a strain

This meant that I could start the new year and actually start training. There is no short term goal other than remain consistent and build up aerobic fitness with the view of having a good summer season

Introduced double just as a shakeout in the evenings of 30 min after the main run of the day (6-7 miles)

Wednesday was a 9 mile run as an MLR

Tuesdays session with was same as before Christmas, equal recovery efforts over rolling hills at 5.45-5.55 pace (wind was noticeable)

Thursday was supposed to be 8x40 sec @ mile effort but I was on a hike in the morning and the legs didn't have alot by the time I got out in the afternoon

Sunday was alternating miles on an honest loop, wind on back for alot of the harder miles but overall a solid effort (6.39, 7.14, 6.38, 7.04, 6.39, 7.09, 6.43, 7.06)

Rounded off the week with 55 miles and 3* (2 and a half) sessions, nothing ground breaking but a good first week back

E.coli

https://www.boards.ie/discussion/comment/119898927#Comment_119898927

the last rep was slightly more favourable (small little drag in the middle two reps the last 30 seconds) so I reckon effort wise they were on par.

As for recovery pace I expect it to drop off at the moment as the aim is full recovery and fact is I am not fit so not too worried by it for now it will come in time for now just happy with solid on efforts without being too taxing

babacool

Interesting. Considering your recovery pace dropped a lot (Wednesday session after rep 2 and 3) you still went faster the last rep and seemed to have “paid” the price for it or was that planned? Would have thought it’s better to keep the pace consistent until the recovery pace isn’t dropping and starting to become too easy?

E.coli

https://www.boards.ie/discussion/comment/119881832#Comment_119881832

Cheers man, yeah it's been a fairly busy time alright but in a good way

Monday 7 miles easy (8.02 min mile pace)

Tuesday 5.4 miles easy (8.18 min mile pace)

Wednesday warm up, 4x5 min on/off, cooldown

Paces: 5.52 (8.37) 5.44 (8.49) 5.45 (9.06) 5.40 (9.22)

Thurs OFF

Friday 5.6 miles easy (8.15 min mile pace)

Saturday 10 min w/u 25 min tempo (MP/LT/MP) 10 min cooldown

Paces: 6.24 pace/ 6.03 pace / 6.23 pace

Sunday 6.6 miles easy incl 4x20 sec strides

Total weekly mileage: 38.8 miles

Highest mileage week since the comeback started in the summer despite missing a day due to work/wedding venue viewings meaning that didn't have a moment for the day. Happy enough considering I am not really forcing training and not struggling to fit in this level as it continues to build slowly

Wednesday session went well wasn't sure paces would hold up but was pleased with them. The reps are long enough to get a bit of discomfort but the recovery is full so working on the aerobic development but at a very foundational level. Patience still holding up well and not feeling a pressure to be fit any time soon so happy to just keep building

Tempo was very controlled throughout although the cold air could definitely be felt with the change in the weather

Would like to be consistent in this format for another while and hopefully climbing to consistently hitting 50 mpw before the start of the new year and start the new year in a good place to put in a good block of training and get back to racing at some stage

AuldManKing

Just catching up - Many congratulations to you & D.

What a great few months for the 2 of you!!

E.coli

Change to training means will probably update this a bit more now as making a small shift from the base I had been doing

As mentioned between a few things the first two weeks were a bit of a slow started but back on it last week

Mon - 7 miles easy (8.09 min mile pace)

Tues - warm up, 5x3 min on/(3 min off) cooldown

Paces - 5.45(7.38) 5.47 (7.55) 5.44 (8.11) 5.49 (8.00) 5.41 (8.26)

Wed - 6.1 miles easy (8.19 min mile pace)

Thursday - warm up, 7x40 sec strides (2 min rec) cooldown

Paces - 5.10, 5.32, 5.36, 5.27, 5.04, 5.11, 5.07

Fri - 2.3 mile easy (8.18 min mile pace)

Sat- warm up, 10 min Tempo, 5 min LT,

Paces - 6.31 min mile, 6.08 min mile

Sunday - 3.6 miles easy (8.02 min mile pace)

Weekly Mileage: 36 miles

By no means a perfect week but highest mileage since the comeback started. Tuesdays session went well. Recoveries were generous and the fact that the pace of recoveries fell off shows fitness still has a long way to go but wasn't sure if I could hold sub 6's and managed it and to recover well each segment.

Thursday was a shambles. Back in the office and had found out that the job had booked out the new track for a coached session but was open to all employees so decided to turns strides into 200s on the track however due to communication issue track wasn't opened when we got there and even after another 20 min warming up still no sign and had to be back in the office for a meeting so couldn't hang around any longer so changed up to 40 sec strides on the trails instead just for turnover. Cut it from 10 to 8 given time constraints after extended warm up but ended up miscounting so only ended up with seven but job done as was just spinning the legs and not a difficult session.

The weak pittered off from here a bit a few things at home had head a little fried and ended up pulling up short on 3 runs including a session. The session however was still a step forward as was 15 min progressive tempo with no break so one to build on (had another 10 min planned at the more controlled pace.

Still at the stage where a bad week is not the end of the world though so it got the routine back on track and keep moving on from here

diego_b

Big congrats on the engagement!

Murph_D

Many congratulations!

Kellygirl

Congrats on the engagement!

Swashbuckler

Congrats again..who has time for ring shopping with three kids!

Annie get your Run

Congrats on the engagement although 'bite the bullet' 🙊 😂

Enjoy the celebrations.

E.coli

https://www.boards.ie/discussion/comment/119849811#Comment_119849811

Real question is which will come first, marriage or me fit enough to toe the line for another marathon :p

Laineyfrecks

Aw congratulations on your engagement 💛

skyblue46

Congratulations on the impending nuptials even if that takes another 8 years 🤣

Unknownability

Congratulations on the engagement!

E.coli

Time for a fairly late update on October

A good start to the month tailed off

RSV ran rampant through the house with the kids as well as getting sick myself meant the last two weeks of the month weren't great. I managed to get a few runs done but had to pull the plug after 2 mile on some occasions.

The last few days of the month were off the cards as finally bit the bullet and proposed after 8 long years a house and 3 kids. Thankfully all that time hasn't seen her sick of me and she said yes but the weekend was a write off between proposal and visits to the family etc

In terms of sessions

Tempo sessions

4th Oct - 2 mile tempo, 1 mile easy, 600m hard - 6.23, 6.18, (5.52 pace)

11th Oct - 2 mile tempo, 1 mile easy 1 mile hard - 6.22, 6.21, 5.56

22nd Oct - 2 mile tempo, 1 mile easy 1 mile hard - 6.23, 6.22, 5.46

Progression sessions

8th Oct - 6 mile progression - 7.42, 7.26, 6.50, 6.39, 6.28, 6.10

18th Oct - 6 mile controlled progression* (sickness) - 8.03, 7.49, 7.39, 7.27, 7.18, 7.12

November off to a limp start between mid term, ring shopping etc but finally back on track so hopefully can finish strong. Will change up sessions a little but this month and try and grow the mileage

E.coli

https://www.boards.ie/discussion/comment/119728262#Comment_119728262

It's funny I think this came across as false modesty and while I get the point you are making about being humble to be hungry I think the point I was trying to get across was a new appreciation for not sweating the small stuff. While that may seem reductive it is not meant to be I still think its important to give best effort but also realizing that in the grand scheme of things it is a minute part of existence and as such the pressure put on ourselves is disproportionate to the actual relevance.

“We suffer more in our imagination more often than in reality.”

This is something which has really struck a chord with me in recent months. Often small things built up way too much in the head causing unnecessary stress and anxiety I needed to take a step back and look at context a bit more

As I have mentioned in the past to you though Ed. A coach is just the compass, not the ship

Ed......

"Its not about being a great coach or a great example as an athlete. In the grand scheme of things I am neither"

It's probably better you don't think you're a great coach, that modesty makes you an even better one, but it helps if the athletes you train do.

I wouldn't be a multiple Irish record holder without you.

Thats a fact and can't be argued!

E.coli

https://www.boards.ie/discussion/comment/119701321#Comment_119701321

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

https://www.boards.ie/discussion/comment/119701616#Comment_119701616

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.

https://www.boards.ie/discussion/comment/119701637#Comment_119701637

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

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!

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. 🙂

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.

E.coli

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.

E.coli

Stress

https://www.boards.ie/discussion/comment/119686517#Comment_119686517

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"