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2012 4 Races for 4 PBs

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  • Registered Users Posts: 3,021 ✭✭✭ outforarun


    Rebuild 2 - Block 5 Week 3

    Missed my updates last week. Here's a belated look back on Block 5 Week 3.

    Monday - Very Easy 4 Miles

    Had to shuffle my runs a bit as I was due down to Athlone for a day. Started the week on Monday evening with a very very easy 4 miler, an out and back along the Chapelizod Road. My easy pace has slowed quite a bit over the last few easy runs. Not concerned and happy to go with whatever the body deems easy. Heart rate was correspondingly low at 127 bpm. Legs not too bad.

    Total 4.01M @ 9:19 (average 127 bpm)

    Tuesday - Easy Hour

    Another easy run with average pace close to 9:00 min/mile. Legs felt heavy as the often do over the opening uphill half of this run. Just pleased to tick this one off. This route can be mentally tiring. That's 4 consecutive days running with a fifth planned for Wednesday.

    Total 7.06M @ 8:56 (average 130 bpm)

    Wednesday 10K with 1400+600 @ 10K

    Out later than planned for this one. Took a bit of motivation to get out the door but once I started running I was fine. I always have a little apprehension ahead of my '10K' pace sessions. I ran this on the Chapelizod Road my go-to dark evening speed route. Treated my self to a downstream 1400m. This felt manageable, never doubting I would hold pace. The 1400 is completed in 5:21 at 3:49 min/km [6:09]. I turn immediately and run my half distance recovery upstream. Then it's into the closing 600m at pace. The first half of this is tough as I run too fast, anticipating that I'd have to push more on the slight incline. I ease off a little on the final 300. The 600 is completed in 2:16 at 3:46 min/km [6:05]. This is ahead of target pace, average bpm of 171, higher that the 161 average during the 1400.

    These shorter 10K sessions are over in a flash. Once again the effort levels were easier than anticipated. I have a little right heel feedback during cool-down. The right heel has largely been under control since I restarted the rebuild, but it is frustrating at times that it still isn't 100% quiet, 7 months on since first irritating it.

    5 days consecutive running for the first time in a long long time.

    Total 6.25M @ 8:25 (average 138 bpm)

    Saturday 3600+1200 @ Tempo

    Back on the road after 2 back-to-back rest days. I was a bit anxious ahead of this, not so much for the run in itself but more about the hints it would provide ahead of a planned 5K tempo for the final Saturday of this block. Comfy in the Hyperions, they make my legs feel lighter. Tip over to the Polo Pavilion on a beautiful bright spring morning. I pass my usual starting line, press lap on the Garmin and settle into tempo mindset.

    Two laps and a bit is on the menu. The first lap is managed pretty well. A few too-fast alerts on the first Chesterfield descent but then a too-slow alert at the top of the Lords Walk. This latter sees me push a bit and I begin the second lap with a little more urgency. Pace falls back into range and I don't recall receiving any further pace alerts. Push a bit on Lord's Walk. Over my start-line for the second time and into the final 400. I note that I'm working but not dying. The 3600 ends a little before I swing left onto the downhill Chesterfield stretch. I reckon I could have continued to 5K if asked, the Chesterfield descent would have provided some respite, and the final Lord's Walk ascent would have been fine knowing it was the last climb.

    A long half-distance recovery is a little over a lap of the loop and then I up the pace again for the final 1200 tempo section. This 1200 is surprisingly easy. I have to make an effort to slow down from 10K pace to Tempo pace. Legs feel good. All told, after today's run I am more confident ahead of next Saturday's 5K tempo.

    In the afternoon we walk from Sandymount out along the nature trail and out along the pier to Poolbeg lighthouse. Some lower back ache near the end of this walk and I become concerned ahead of tomorrow's long run.

    3600 in 14:06 @ 3:54 min/km [6:18]

    1200 in 4:41 @ 3:54 min/km [6:17]

    Sunday - Long Run 16+M

    Weather-wise this is the best weekend of the year to date. I set out a little after 8:30. I opted to activate a pace range for this, from 7:55 to 8:09. I don't want to go too fast on my long runs, but I don't want to get lazy either. I think this is a suitable range and it makes the run feel a little less vanilla.

    I run a repeat of the route of my last two 16 milers, Kilmainham - Luas to Connolly - Fairview - Raheny - Dollymount Strand - Clontarf - Fairview - Luas from Connolly - Kilmainham. All the usual culprits behave this morning, heel, hammer, knees, glute, lower back. Instead my left calf provides some sharpish feedback on and off from miles 4 to 8. At one point I stop to stretch it and after that it stays quiet. Hopefully just a one-off one run thing. I'm happy my back behaved I feared it might not after yesterday's Poolbeg excursion.

    It's harder to hit target range on the opening 8 miles than on the closing 8 miles. The pace starts to pick up once I leave the wooden bridge and turn left for Clontarf. A few glances at the Garmin sees pace grow from 8:05, to 8:04, to 8:03. I stop checking the Garmin but I can tell that the pace is continuing to increase. I don't feel any significant fatigue over the closing miles. I'm pleasantly surprised to see 7:55 average showing at the end of the run.

    Post long run protein shake is a welcome treat. Pleased to have navigated Block 5 Week 3 without issue. I am now officially further into this Rebuild Program than ever before. Uncharted territory.

    Total 16.26M @ 7:55 (average 142 bpm)



  • Registered Users Posts: 3,021 ✭✭✭ outforarun


    Rebuild 2 - Block 5 Week 4 The Midweek

    Tuesday Easy Hour

    This could very well be the final run of my Crumlin route for this winter season. It was generally bright for two thirds of the run. Legs felt heavy on the opening mostly uphill half, started to wake up on the return half. The run seems to pass quicker in the bright than in the dark, must be because there was more to see and distract me, rather than just the orange glow of street lights and the next 5 metres of pavement.

    Some lower back presence accompanied me on this one, but overall I was happy with the body after the weekend's efforts. Easy pace continues to be slower than usual, that's fine, I'll work hard on the hard days and the long runs won't be lazy efforts.

    Total 7.05M @ 9:01 (average 135 bpm)

    Wednesday 10K with 2K @ 10K Pace

    I was in Athlone on Wednesday. I had planned on running 1K up and down the greenway but then the idea of using the track took hold. I headed out straight after work and across to AIT. Popped up to reception to book and pay but the guy at the desk said to just go ahead, don't worry about it. Thank you. It's been close on two years since I last ran here. Nice to be back. I run a few warm-up laps before drifting across to lane 1 to start my 2K stint.

    Nice to tip along at speed on the track surface, easier to find and hold a neat pace. Before I know it I'm hitting lap on the watch for the first 400. I glance at the split. Oops it's not showing the time split, it shows me the distance instead. I'm going to have to run on feel and hope I can guess 10K pace. In theory I should be lapping between 1:30 and 1:32. Effort is moderate to hard. But I have no doubts I will hold my guestimate pace. Overtake a few runners as I tip around. Counting down the laps. Enjoying this. Legs are generally ok, it's the lungs that are more out of shape.

    I finish lap 5 and fall back into Lane 8 for some cool-down. Curious to see how I guessed the pace: I guessed it very well. Splits were 1:32, 1:31, 1:32, 1:32 and 1:30. The 2K was completed in 7:37, that's 3:48 min/km [6:07 min/mile]. Average heart-rate 172 bpm.

    Enjoyed this one.

    Total 6.21M @ 8:19 (average 138 bpm)

    Friday Very Easy 4 Miles

    Provided I finish work on time I can now look forward to bright runs again. I headed over to the Park for this short one. In at Islandbridge Gate, run 600/700m up Chesterfield to turn right along the small path leading back down to the Pavilion. Then cut through the zoo to North Road. Myself and a walker pause to allow too very unsure ducks walk across the footpath and road. Exit at Infirmary Road and run down by Heuston and home via HSQ. Again a very very slow easy run. And again I tell myself not to be concerned by this, maybe I'm finally understanding how to run easy.

    Focus now on tomorrow's milestone effort, 5K at tempo, to dip under 20:00. Hope the weather is pleasant.

    Total 4.02M @ 9:20 (average 125 bpm)



  • Registered Users Posts: 3,021 ✭✭✭ outforarun


    Rebuild 2 - Block 5 Week 4 The Weekend

    Saturday 5K Tempo (19:39)

    Had been thinking about this one for quite some time. Earlier tempo runs in this rebuild had me fearing that this would be particularly uncomfortable. Then last Saturday's 3600+1200 had me thinking for the first time that maybe I am back in sub 20:00 shape for a 5K tempo.

    I was blessed with the weather on Saturday morning, no breeze of note and pleasant, mostly blue skies. A few hours after my run the winter returned with winds and driving rain. I tipped across to the Polo Grounds, comfy in the Hyperions. Next time I buy these I'll get two pairs and so won't need to worry for a while about them going out of production.

    Arrive at my traditional starting line behind the Pavilion and I get this session underway.

    Lap 1 is fine, instantly find pace on the opening sections, turn onto Lords Walk for the first climb and don't really push. Just like last week I get a too slow alert just before swinging left back toward the Pavilion. Just like last week I up the pace.

    Lap 2 I continue to gently push and with the Chesterfield descent average pace drops to 3:55 min/km [6:18 min/mile] or 3:56 [6:19] and flicks between these. The second ascent of Lords Walk is manageable. I pass behind the Pavilion again and start the final lap.

    Feeling confident. Working for sure, but doubts of sub 20:00 are quickly disappearing. Anytime I look at the Garmin I see 3:55 or 3:56. I let the descent down Chesterfield do the work for me and turn one last time onto Lords Walk. Mentally knowing it is the final ascent makes it much more palatable. Happy to pass over my starting line for the final time and a 100 or less metres later the Garmin signals the end of the 5K.

    Final time of 19:39. Well under 20:00. This wasn't 5K race pace so I would definitely be faster in a race. Average pace was 3:56 [6:19] with an average bpm of 173. Very pleased to have hit this rebuild milestone. No complaints from the legs either. A good morning's work.

    Total 7.28M @ 7:44

    Sunday MLR 15+ Miles

    Needed to tag on a little trip through IMMA at the end of my usual Booterstown 15 Mile route, just to bring up 40 for the week. This was the final run of Block 5 and brings me to the half-way point of Rebuild. I was wary about any after-effects from Saturday's tempo but the legs were generally ok. Some light lower back presence for the closing third or so. And on mile 9 around Foster's Avenue I started to get some feedback from behind the right knee. Thankfully it passes after a few minutes and doesn't return. Like last Sunday I set a target pace of 7:55 to 8:09, unlike last Sunday I didn't push to hit target range from mile 1, instead I let the legs warm up naturally and trusted they would find pace eventually. By the time I arrived in Milltown pace had reached 8:01 and knowing that from Rathgar to home it was mostly downhill so not surprised to see average pace for the run drop under 8:00.

    Pleased with this and pleased with the weekend. Weight also moving slowly in the right direction, down to 72.2 kilo.

    Total 15.59M @ 7:59

    Happy now to enjoy a down-week before tackling the second half of rebuild. On the menu for Block-6:

    • upping average weekly mileage to 45 to 50 miles
    • upping long run to 18 miles
    • running 2600 @ 10K pace
    • running 4M @ tempo
    • running 10M @ target MP


  • Registered Users Posts: 3,021 ✭✭✭ outforarun


    Last Week was a Down-Week

    Only got out for three runs.

    Wednesday 16th March Very Easy 5K

    In a good mood on Wednesday evening after work with the extra long-weekend ahead. Just a very easy 5K. Kilmainham Gaol lit up in blue and yellow. Legs feeling very heavy on this one. Another run with 9 minute plus miles.

    3.15M @ 9:16 (average 120 bpm)

    Friday 18th March Easy 10K+

    Easily the best weather of 2022 to date. Made up the route as I went. So nice to run under a clear blue sky with warm sunshine. Headed into the park at Infirmary Gate and worked my way across to the Polo Grounds and along the grass up to the Phoenix. Some pings from my right foot for around 100ms near the entrance to Aras. A little bit of trail running by the Fort reminds me I must order new Dynafits.

    While running this week my legs feel generally ok, but while not running I do detect some right heel tightness and my right knee aches a bit when climbing stairs. No specific pain in a specific area, just a general ache.

    6.41M @ 8:46 (average 135 bpm)

    Saturday 19th March Easy 4M+

    More clear skies and warm sunshine Saturday morning. A strong headwind blows me along the towpath from the War Memorial Gardens to Chapelizod. Then it's into the wind for the return home via Chapelizod Gate and the S-Bends. Legs have become less heavy as the week progresses.

    Total 4.80M @ 8:47 (average 130 bpm)

    Ready now for the second half of rebuild.



  • Registered Users Posts: 3,021 ✭✭✭ outforarun


    Rebuild 2 - Block 6 Week 1

    Monday Easy Hour - 6.99M @ 8:35

    Out at 18:27, a little later than I had planned, but still opted for an easy hour back in the Park. Bright when I left, dark when I got back. Legs were heavy and I had some tightness in the right heel. Still though this felt generally comfortable and easy pace was back were I'm used to easy pace being, in the 8:3Xs.

    Tuesday 4x1600 @ Tempo

    In Athlone Wednesday. I get my run done after work and before heading back to Dublin. Makes for a long day. Booked the track for this. But the booking they gave me was from 16:30 for 90mins. I didn't get there until 18:00ish. Into lane 1 and I get the run underway. I've selected the track option on the Garmin and can confirm it definitely produces a much more accurate gps picture of a 400m track. I take manual splits as I go around targeting 1:34 or 1:35 a lap.

    1:30.93 / 1:35.96 / 1:34.96 / 1:35.98 = 6:17 @ 3:56

    1:33.18 / 1:34.62 / 1:35.23 / 1:32.62 = 6:15 @ 3:54

    1:32.64 / 1:34.10 / 1:35.87 / 1:35.92 = 6:18 @ 3:56

    1:32.52 / 1:34.88 / 1:33.77 / 1:28.03 = 6:09 @ 3:50

    Overall pace was a fraction higher than intended. Partially due to an interruption on the final 1600. Seems AIT running club have the track booked from 18:30 every Wednesday and looks like it is for their exclusive use. They suggest I pay and join their group for future Wednesdays, I don't think so, but I will try find a different slot. Starting at 18:30 is too late to go back to Dublin.

    I was interrupted on my second last lap so I finished the final lap and a half at a quicker pace to compensate for the break. Legs good, effort levels a little higher than expected this evening.

    Friday Easy 10K 6.27M @ 8:58

    Heavy legs are back after a rest day on Thursday. Into the Park at Parkgate, straight run up to and around the Phoenix and back down the other side of the road. Parkgate to Islandbridge along Conyingham Road and then home via Saint John's Road and HSQ. A hint of right heel tightness. When not running the heel is 99% fine, when not running the knees are a bit achy going upstairs, but when running the knees are fine.

    Saturday Easy 7.33M @ 8:32

    Weather continues to be fantastic. Out early enough for this one, secondary school viewings later in the morning. Another Park entry at Parkgate and this time run the left-hand trail up to OS Road, turn left and continue around Glen Roads and S-Bends to Islandbridge Gate, then back home. Just easy running today as I have an MP session planned for tomorrow. Heel was fine, today it was the turn of left glute, left lower back to ache a bit on the way around.

    Sunday 16.12M with 10M @ MP (7:07)

    I'd been looking forward to this one. Infrequent MP runs offer an opportunity to see how I'm progressing. Unlike previous MP runs in this rebuild I wasn't apprehensive ahead of this. More summer-like weather in March. I think this is my first run without jacket nor gloves nor underlayer for the year.

    I start with an easy warm-up, up the Khyber and onto the Phoenix, then straight down Chesterfield before turning left onto Lords Walk. The plan is for laps of the Polo Grounds Road Loop. 9 full laps plus the guts of a 10th. I start lap 1 at the usual spot behind the Pavilion. I start too quick but find pace inside the first half mile and stay on target for the rest of the MP section. In general I find myself settling into 4:26 or 4:27 pace.

    The lungs are good and the legs don't feel tired, I feel quite comfortable. The top stretch from the end of Lords Walk around to Chesterfield is the best part of the loop. No wind, no real climb and warm sunshine (maybe too warm at points). The downhill along Chesterfield is into a light headwind and is a source of some light lower back ache so I'm not a fan of this stretch this morning, and then Lords Walk is a climb and is the only part of the loop where I take mental note not to drop off pace. Round and round I go. The parklife getting busier on laps 9 and 10 as families park-up for the zoo.

    I finish the MP section with an average of 7:07 min/mile. Equivalent of a 3:06 marathon finishing time. Not too bad in March if I'm targeting DCM in October for a sub 3:10. But I need to work so much more on endurance over the next months. Average heartrate of 160 bpm is still a bit high I think for MP, but it is an improvement on my last MP session where it was 163 bpm for 8 miles at a slower pace of 7:09.

    Home via IMMA to a shower and protein drink.

    First week of Block 6 navigated successfully. I also bring up 45 miles for the week, it's been a long time since I hit 45 in a week.

    Total 16.12M @ 7:41 (average 150 bpm)

    MP section 9.98M @ 7:07 (average 160 bpm)



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  • Registered Users Posts: 589 ✭✭✭ Unknownability


    Let me know if you're ever looking for someone to run the tempos with, I'm 10 minutes from Athlone. Pace is probably a small bit tasty but should be there in two or three weeks.

    Instead of the track I'd recommend using the Green Way for intervals. You can get on it at the Spar on Garrycastle and if you run towards Dublin after half a mile or so you'll virtually have it to yourself, it's where I do (did 🙄) all my intervals.



  • Registered Users Posts: 3,021 ✭✭✭ outforarun


    Thanks! I run less frequently in Athlone these days and the track isn't as easy an option as it used be so I reckon I will use the greenway. I'll PM you when I next know I'm running. Warning, more often than not I run 10K sessions midweek.



  • Registered Users Posts: 3,021 ✭✭✭ outforarun


    Ok it’s been busy at work and outside work so I’ve fallen behind here again.

    Cast my mind back to Block 6 Week 2.

    I start the week with a standard Easy Hour run in the Park. This evening it was the turn of the left glute and lower back to complain. Don’t remember much else about the run. I do note that easy pace on the Park route tends to be quicker than easy pace on the Crumlin route. 

    Total 7.04M @ 8:32.

    Back to 10K pace on the Wednesday. This was a tough one. The plan was (2x900)+800. I opt for the path around the Playing Fields. There is a rare northerly wind blowing, creating a strong headwind down Acres. I start the first 900 uphill into this headwind and it’s tough. I’m glad to turn right at the top and exit the wind for a bit. The next 900 without wind or an incline to deal with is far easier, very manageable. And then back to the wind and climb for the final 800. The last 200m are very tough, lungs working overtime. Very glad to hear the Garmin sound the end of the interval.

    900 in 3:27 @ 6:10min/mile

    900 in 3:24 @ 6:05min/mile

    800 in 3:04 @ 6:10min/mile

    Next run is my first April run, an easy 6 miler on Friday evening. Legs are very heavy for the majority of the run. Travel from Kilmainham to Inchicore to Chapelizod to Heuston, then I follow the Luas tracks up to James and continue back to Kilmainham. 

    Total 6.02M @ 8:52.

    The weekend is a busy one. Out lunchtime for my weekly tempo effort. This time it’s 2M+(2x1M). My legs feel heavy during my warm-up but once I got going this one was very manageable. 2M is 2 laps of the Polo Road loop and as always at the end of the first Lords Walk ascent I get a too slow warning from the Garmin. I speed up. Working a bit on the second ascent of Lords Walk but never in doubt of hitting target pace. I have a whole lap of recovery before starting into the mile repeats. These latter feel comfortable. Not hanging on at any point this morning.

    2M in 12:39 @ 6:19min/mile

    1M @ 6:19min/mile

    1M @ 6:14min/mile

    Total 9.35M @ 7:35 min/mile

    And I close the week with an early morning long run on Sunday. Out a little after 7am for my longest run in a long long while, 17 miles on the menu. I head out on my Raheny, Dollymount route. I don’t set a pace range on the Garmin but I do take a mental note of each mile split and remember how many seconds it differs from 8:09, the latter the slowest average pace I want to maintain. Each mile was providing additional buffer against this 8:09 target. Along the Howth Road and through Raheny my pace felt like 8:1X pace but the splits where starting to come back in 7:4X pace. I was very happy with this and the legs felt good. Strongest, most comfortable and niggle and ache free I've felt in a long while. The sand on Dollymount and the grass trail along Clontarf started to sap some energy from the legs but the splits continued to be faster than they felt. The last 2 miles I was starting to feel some fatigue and I was happy to finish this one. Went much better than expected. Straight after a shower we headed to Kiliney beach and walked to Dalkey via the Obelisk. All this before my ‘breakfast’. Garmin hitting over 40000 steps for the day. 

    Total 17.01M @ 7:51



  • Registered Users Posts: 4,934 ✭✭✭ AuldManKing


    thats a solid long run and some good progress.

    Do you see yourself racing much this summer?



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  • Registered Users Posts: 3,021 ✭✭✭ outforarun


    Thanks. I feel the long runs are where I am seeing most progress. I doubt I'll be racing this summer. Next race will be (fingers-crossed) DCM. I've been thinking DCM22 <3:20, CCM23 <3:10, DCM23 <3:00. Focus will be on endurance for the next while. After DCM22 I can see myself re-introducing (old) 3K/5K pace for 400s and 800s and will maybe run a Parkrun every month as a marker.

    Post edited by outforarun on


  • Registered Users Posts: 3,021 ✭✭✭ outforarun


    Down-Week (April 19 to April 24) ahead of Block 7

    Easy 4 Miles (4.03M @ 8:47 average 126 bpm)

    Pressure off for the remaining days in Italy. A shorter down-week than normal seeing as the final run of block 6 was run on the Monday. Out late Tuesday morning for another spin around Parco di Trenno. Legs feeling generally ok after yesterday's 16 miler. More sun, more blue skies. I've been doing some glute stretches after my runs of late and they do seem to have some benefit. I have so much higher range of movement with my left glute than my right!

    Easy 10K (6.31M @ 8:35 average 133 bpm)

    My final run in Milan. Pay another visit to Parco di Trenno, but I also break away for a while and head to San Siro to run a lap of the stadium, I never grow tired of looking at it. Legs are slightly stiff today. Clouding over as well and later the first proper rain here since January will start to fall. Finish by running past the parish church in Trenno. Back to hills and wind and rain from tomorrow.

    Easy 7 Miles (7.00M @ 8:45 average 125 bpm)

    Happily surprised to find the sun shining for my first run back home. Into the Park at Islandbridge Gate and I head up the grassy hill to the Fort, then sticking to the trails I run up past the Papal Cross. Loop to the left around a copse of trees near the end of Furze Road and head to the trail outside St.Mary's. Enjoying the trail, enjoying the sun. I exit at Chapelizod Gate and then take the towpath back to Islandbridge and head home.

    So block 7 will be quite similar to block 6:

    • 45 to 50 miles a week
    • Long Run of 18 Miles
    • 4M Tempo (but off 1min per mile recovery, rather than half-distance recovery)
    • 3200 @ 10K pace
    • 8M @ Sub3 pace

    I'm apprehensive about the faster paces. The struggle to hit pace with my last 10K session, and my failure to run 4 mile at tempo have caused me some concern. If I cannot hit both targets this time round then I expect I'll repeat the block until I do hit targets.



  • Registered Users Posts: 3,021 ✭✭✭ outforarun


    Block 7 - Week 1 (25 April to 01 May)

    One day I'll be up to date on here again. So block-7 has been up and underway for a few weeks now. Glad to have made it this far in one piece. How did block-7 start.

    Monday 25 April - Easy Hour - 7.08M @ 8:44 (average 123 bpm)

    I was off-work this Monday so did the school drop in my running gear and headed off to the Park. In at Park Gate and ascend to the Mountjoy Roundabout before swing down OS Road and then cutting left onto the trails around the 15 Acres. Not too many souls about this morning. I again follow the trail around St.Mary's and then continue down near the Fort. Legs are tired but otherwise they feel ok. Pleased with the low heartrate this morning.

    Tuesday 26 April - Tempo 4x1M - Total 8.09M @ 7:41

    I was a little apprehensive ahead of this one, never keen for after-work faster stuff. I also had my struggle in my last tempo session playing on my mind. This is my first tempo session where the recovery time is a minute a mile rather than the half-distance recoveries I've been running up to now. Polo Road Loop, of course. It takes a while to get into this, legs heavier than I'd like. The first two miles are trickier than the final two miles. The one minute recovery doesn't afford me much time to relax, I'm back at tempo before I know it. Heart rate is higher than I'd have liked @ 172 bpm. Happy to finish this one and tip back home, it's late enough.

    Mile splits were: 6:20, 6:21, 6:20, 6:22

    Friday 29 April - Easy 8+ Miles @ 8:32

    A simple lap of the Park. Been a while since I ran one. In at Islandbridge Gate and run anti-clockwise. Not very busy here this evening, I'm guessing people are heading away for the long weekend. It's warm out. After 2 days without running the legs are feeling a bit wooden and are uncomfortable for the opening mostly uphill half of the run. Once I reach OS Road they start to loosen a little and the return miles are more enjoyable. Add on a few mini-loops at the end to ensure I bank 8 and a bit miles.

    Saturday 30 April - Easy 50 Minutes 5.78M @ 8:45

    Down in Cork for the weekend. A mid afternoon run. Legs are feeling better than yesterday. Stick to one of my usual routes here and have some steep hills to tackle. I stop for a while to look at a small plot of land, where up until a few weeks ago our old family cottage had stood. A CPO put an end to over a 100 years of history. Soon there will be a road running through it. Strange to see. Unpause and keep running.

    Lots of grub this evening ahead of tomorrow morning's 16 miler with 8 mile at sub 3 pace.

    Sunday 1st May - 16M with 8M @ Sub3 Pace

    Out early enough for this one. I've run a few of these marathon pace sessions in Cork of late so I know the drill. I'll head straight for town along Tivoli, starting the Sub3 section a little beyond the Silver-Springs Hotel. Then I'll head southside over the first bridge and run two laps of the Monaghan Road, Centre Park Road loop, before retracing my steps back the way I came.

    Unlike last time out there is no strong wind to deal with and this makes it a whole lot easier to manage. I feel generally comfortable for the first 6 miles, only over the final 2 miles do I start to look forward to dropping the pace. Could I have kept going to 10 miles? Probably, but that target is another few weeks away. When running faster the legs don't feel tight or achy at all. It's only at slower paces do the aches and pains start to complain.

    The 8M at sub-3 pace is completed in 54:22 @ 6:48 pace (with average 164 bpm), equivalent of a 2:58:XX marathon. Bit tired on the cool-down miles, especially wherever there is a climb to navigate. Pleased with this opening week of block-7. Oh and I'm starting again to see my hair when running.



  • Registered Users Posts: 3,021 ✭✭✭ outforarun


    Block 7 - Week 2 (02 May to 08 May)

    Might have time to catch up fully here this week; it looks like I might log 0 miles this downweek thanks to a sore left hip/glute since last Sunday's run.

    So week 2 of block 7. The week did not start encouragingly - rushing to catch a train in Cork I get bitten in the arm by an Alsatian. Felt like a very heavy punch and only realise a minute or two later that it had punctured the skin in a few spots. One successful search for the dog owner, one tetanus shot and one antibiotic prescription collection later and I'm on a train 2 hours later than planned. I'd be running the week on antibiotics.

    Tuesday 03 May: Very Easy Hour - 6.90M @ 9:02

    I've noticed of late that my easy runs are getting slower and slower. I don't want to rush my easy runs but neither do I want them to be 9:00 min/mile pace or slower. I'm not convinced running that slow is good for my gait and form, maybe for 2 or 3 miles but not for an hour of running. I just ran up one side of Chesterfield and back down the other, turning after around 30 mins.

    Thursday 05 May: (2x1100)+1000 @ 10K pace

    Out reluctantly after work. Opted for the Chapelizod Road for this. A quick nature-break inside the Chapelizod Gate before I get stuck in. Run 1100 downstream and it feels ok, (average 151 bpm). Half distance recovery, then 1100 back upstream, this is definitely tougher (average 172 bpm) but I never doubt I'd hit target pace. For the final 1000 interval I run 500 downstream, take a wide 180 and complete 500 back toward Chapelizod Gate.

    These interval distances are manageable at 10K pace, the difficulty begins when the interval hits 2000 and upwards. Running just three 10K sessions every 5 weeks is I think too few and I cannot expect progress on every one of these sessions. I will be revisiting my non-tempo sessions from block 8 onwards.

    1100 in 4:02 @ 3:41 [5:56] pace, too fast

    1100 in 4:12 @ 3:49 [6:09] pace

    1000 in 3:50 @ 3:50 [6:10] pace

    Friday 06 May: Easy 10K (6.23M @ 8:48)

    Heavy legs and a tight left glute on a Friday evening Park run. First half of this was again at slower than 9:00 min/mile pace. Only started to loosen up on the downhill second half of run. Hope all the heaviness and tightness will be gone by tomorrow.

    Saturday 07 May: 2M +(2x1M) @ Tempo

    I do enjoy my Saturday tempos. Ran this one later than usual, an early afternoon session. As nearly always the Polo Ground Road loop is the venue. The first two miles are run at 3:56 [6:21] pace. As I struggle to find pace the first laps are often trickier than the subsequent laps. Two minutes of recovery and I run the first single mile segment, again at 3:56 [6:20] pace. This feels good. The final mile is the fastest tempo mile of the run, 3:54 [6:18] pace. All very manageable but again some tightness of the left glute (not at tempo pace). Feel this glute is my weak link at the moment.

    Sunday 07 May: Long Run 17.23M @ 7:48

    One of those blue sky, sunny, warm Sunday long runs that you dream of during the winter. Really enjoyed this one. Once I'm warmed up my long run pace settles nicely at 7:4X or 7:5X pace. Doesn't feel I'm pushing pace. I run through town to Raheny and follow the Howth Road right to the sea. Enjoy the sea air as I travel along the road back through Clontarf and fairview. I opt to skip the beach this morning and focus on keeping pace steady, often I find the mile and a bit of sand running can upset my rhythm.

    I watch my splits and keep a running tally Of how many cumulative seconds I'm ahead of 8:09 pace. Each new mile split ups the tally. Average 145 bpm for the 17.23 miles, with a slight rise into 15X bpm over the closing few miles. Engine felt good. Legs felt good for the rest of the day. The long run of late is the most natural and comfortable run of my week.

    So week 2 navigated successfully - all targets hit. Concern over a sometimes glacial easy run pace, and over continued left glute tightness. I did bump into my PT in the supermarket, gave him a heads up that I'm likely to visit shortly for some hip/glute attention (hopefully without needles).



  • Registered Users Posts: 3,021 ✭✭✭ outforarun


    Block 7 Week 3 (09 May to 15 May)

    Monday 09 May – Very Easy Hour 6.66M @ 9.01

    Tight left glute and two tired legs as I start week 7. The tiredness I attribute to yesterday’s very enjoyable sunny sea air 17 miler. Run up and down Chesterfield, sticking to the trail on the way down to give the legs an easier ride.

    Wednesday 11 May – 2200+1000 @ 10K pace

    Lovely evening in the Park. I typically decide where I’ll run these sessions during my warm-up. Usually it’s a choice between the Chapelizod Road or around the Playing Fields. Tonight I opt for the latter. Start as usual at the bottom of Acres (2nd bicycle marker to be precise). The 2200 is run up Acres, mostly downhill along the undulating top path, down to the Fort and then along a good chunk of the lower path back to Acres. Effort levels become tricky for the last 400m or so. Not looking forward to tagging on an extra 1000 next week. The 2200 is completed in 8:28 that’s 3:50 min/km, 6:12 min/mile. Recover for 1100 and then run a single kilometre at 10K pace. This includes most of the downhill to the Fort and a full length back to Acres. This doesn’t feel hugely tricky, complete in 3:48 pace [6:07].

    Stuck for time and head straight home after this. Some left glute tightness. Not hugely confident for next week’s 3200.

    Once again I need to remind myself that this is my old 10K pace, realistically instead it is the pace I should probably be hoping to train to run 5K at (finishing time 18:55 to 19:15).

    Friday 13 May – Very Easy 10K 6.23M @ 9:09

    Another beautiful evening, start the weekend after work with an overly leisurely 10K. I think soon I will put a too slow alert on anything slower than 8:49 pace. Really not convinced 9:00 plus pace is necessarily good for form etc. I read somewhere that easy pace is typically below 140 bpm, my easy runs of late have been 12X bpm. I can afford to speed up a little without worrying about over stressing the body.

    I’m not afraid of dogs, but since the bite I have been more aware of off the leash big dogs, I think I don’t trust them as much as I used.

    Saturday 14 May – 3M + 1M @ Tempo

    Felt surprisingly strong on this one. Out late morning to the usual spot. Three laps of the Polo Road Loop at tempo pace. I don’t glance at the watch after the first mile or so, I just listen for alerts and try keep the pace honest. I keep expecting to get a too slow alert as I reach the top of the Lords walk ascent, but instead the watch stays quiet. I complete the 3M at a surprisingly fast 3:55 [6:18] pace. I enjoy 3 mins recovery before running a final mile in 6:19. This feels very manageable.

    Pleased with this run. Suddenly 4M at tempo next week feels doable. It’s been bugging me that I ‘failed’ the 4M @ tempo last time out in Milan.  

    Total 8.71M @ 7:43

    Sunday 15 May – Long Run 18 Miles 18.02M @ 7:49

    Out before 9:00 for this one. Been a while, so I decided to run an out and back to Dun Laoghaire. Ran through town near Leeson and Baggot before joining Merrion Road to head for the coast. Noticing lots of construction enroute. My old house was knocked in Cork these last weeks, now my old office is knocked in Ballsbridge. Some very good new cycle paths have appeared along this route since I last ran it in 2020. Feeling generally good along the way although my mile splits aren’t very consistent. Pause at the halfway point at the start of the East Pier. Big liner parked up here this morning. Turn around and retrace my steps home. Feel the effort rise a little from mile 14, but it doesn’t rise rapidly and I complete the run feeling generally strong.

    No complaints from the legs this morning, left glute included. Legs feeling exercised but good for the rest of the day as well. Best weekend’s running in quite a while.



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