This is my Redemption Arc
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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
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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
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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.
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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
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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
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