2012 4 Races for 4 PBs

Rebuild Block 1 of 10 - 4x800 @ MP

Mixed emotions at the moment. The runs are going ok, painless. Between the runs instead the knees are grumpy. Not terribly so but enough to influence my mood. Any optimism built during my runs fades during the day.

Out in fairly wet and dirty conditions in the late morning. Head out along the Chapelizod Road, abandoning the park and the playing fields as I suspect they are water-logged. I reach the Chapelizod Gate and then turn 180. The wind is blowing from town toward Chapelizod this morning, a collector's item. I hit lap on the Garmin and start the 800s. Run one down-stream, one up-stream, and repeat. The legs feel 100% ok during these efforts. It is not a challenge to hold marathon pace. The cool-down back home is also ok. A very very mild protest from the right knee on the steps returning home.

The rest of the afternoon the knees are a little grumpy. Fine while walking, but stiff when I switch from stand to sit and vice versa, stiff on stairs as well.

Ice on now after more rolling and S&C. Trying to work a bit more on quads.

I expect tomorrow's 8 miler will be ok, but I'm concerned about how the legs will feel during the afternoon. Monday will definitely be a rest day. Then I'll make a call on whether or not I should postpone a while before commencing week 2 of rebuild. Frustrating.

Passed 100 miles for January. My first time running 100 miles in a month since June!!

Rebuild Block 1 of 10 - Easy 5 Miles

So in the end I decided to proceed cautiously with week 2. If I experience pain or discomfort on a run then at that point I will very likely take a week off. Until then I will continue with the plan and ensure I continue with S&C and icing.

I was pleased I opted to run last night. The knees were a little stiff during the day but they felt no worse after the run. Then following some roller-time and ice they felt better. I'm focusing a little more on quads at the moment.

Ran a 5 miler to open the week. Last week I ran 6 days, which may have contributed to some knee stiffness. This week, and for the rest of this block, I’ll spread the runs over 5 days and so allow two rest days. Legs didn’t feel too heavy last night, still some way from feeling light and zippy though.

Rebuild Block 1 of 10 - Easy 5 Miles

Legs were glad of the day off on Thursday. Headed out after work on Friday. Was feeling a bit unmotivated this evening but once I got going I realised the legs felt surprisingly ok. Ran my Kilmainham-Inchicore-Chapelizod-Heuston loop.

Not too much fatique, legs not too heavy. No pain no niggles. Mile 5 feeling better than mile 1. Was in a good mood when this finished. Unsurprisingly that good mood dissipated later as the left knee turned a bit tender. The right knee felt fine. I reckon they are taking it in turns.

More roller, more powerband, more ice.

Rebuild Block 1 of 10 - Easy 5 Miles

Started week 3 of Block 1 on Tuesday night. Short flurries of snow and hail during the day. I was expecting cold and slippy conditions, instead it wasn't too cold and not at all slippy. I had three layers on top and was nice and toasty by the end of this one. Legs felt ok during run and behaved after run.

Rebuild Block 1 of 10 - 1200+400 @ MP

Fingers-crossed I get through the week without having snow or ice halt progress. I was a little concerned about the right knee ahead of this one. It had niggled at MP on Saturday, would it do the same again tonight? It behaved fine. Apart from the first 50m of tonight's run, when there was a 'presence' in the left-knee, the legs were ok. Maybe a little heavier than I'd have liked but otherwise ok. MP pace is manageable and is getting easier to dial in. 2400+800 @ MP is the plan for Saturday.

Rebuild Block 1 of 10 - Easy 4 Miles

Finished work later than planned. Wind howling outside and I was wishing I'd run on Thursday instead of having to get out tonight. As always, once I got going it was fine. Laps of the block. Stiff headwind blowing along St.John's. I was happy to feel a little lighter than usual tonight.

Knees were ok for run and have been for the evening. That strange sensation of dragging my left leg still occurs at the start of every second run. It's like my left leg was grown by half a centimetre. It only lasts for the first 4 or 5 minutes and then passes. I wonder is it some consequence of all the S&C I've been doing. Or may it's the left Nimbus!

Rebuild Block 1 of 10 - Easy 10 Miles

Sunday morning I ticked off one of the objectives set for Block 1 of this year-long rebuild program. I extended my longest run to 10 Miles.

Right know what irritates me most is the opening mile of nearly every run where my left leg feels lazy and I tend to scuff my foot. It means my form feels awkward and I don't think the knees like it as I try to adjust. Found some online exercises to address this and will give them a go. I think in the down-week between block 1 and block 2 of rebuild, I'll run my short easy runs in the Glycerins, just to see if they make a difference, there is definitely more bounce in the Glycerins than in the Nimbus and I think that extra propulsion could help.

Once the opening mile is done my stride feels more natural and I stop thinking about it. Head to the Park and run an ascent of Chesterfield from Parkgate to Mountjoy Roundabout. That's the bulk of the climbing out of the way. Swing down OS and onto Upper Glen. Happy to get a shout out from two DH faces.

Climb from Chapelizod Gate up to Acres. Roncobello comes to mind, this ascent is quite representative of the hill climbs there, only it's not 7 miles long! Around Acres. Spot scotindublin at the last second as we pass on Acres.

I'm surprised to see 7:38 flash up for mile 7. Felt slower. I do ease of the pace though to ensure I keep things easy. The last 5 miles feel more comfortable than the first 5 miles.

Weigh-in was a bit disappointing logging a 73.40kg, only 0.05Kg lighter than last week.

One more week to go in this opening block of rebuild.

Total 10.13M @ 7:57

healy1835 wrote: »

Good man Donal. Keep the spirits up and it'll come back. All the best.

Thanks J. Hoping as I slowly slowly increase the mileage and intensity the legs will regain strength and iron out some of the creaks and presences that are still simmering on and off.

Rebuild Block 1 of 10 - Easy 5 Miles

So Thursday the left leg felt better. Still not perfect, still the occasional sting from behind the left knee. Today I didn't detect any ping/sting during the working day. Went out for a walk at lunchtime and it felt ok.

Logged off on for what me is a long weekend. Despite everyday feeling the same as every other day, Friday's have not lost their magic. Mental spring in my step as I had out on another Chapelizod lap. Lazy left leg lasts 800m or so this evening. Toying with the idea of trying Glycerins this weekend, feel I have to tweak something.

All told the legs behave well on tonight's loop. Felt strong over the last 2 miles. The behind the knee stinging returned for an hour or so after the run but feels ok now. Easing off on the S&C until I feel leg is happier.

Down-week: Easy 5K

My idea for down-weeks is that I can run anywhere from 0%-60% of the average mileage of the preceding 4 weeks. Plan this week is for 4 short and easy runs where I'll take the opportunity to retry the Glycerins.

I think I probably unfairly blamed them for this long injury (chief culprit remains consecutive 2K and 1M TTs at the start of last summer). In the Nimbus I have had negligible knee feedback, but I'm not enjoying the ride. It feels flat-footed and I can't help wonder if my recent 'lazy' left leg is caused by the Nimbus.

Put on the Glycerin's this evening and the difference was instant. Despite having over twice as many miles clocked than the Nimbus they felt so much more comfortable. My form felt natural, the lazy leg I think is still there, but it is so so so much less noticeable.

Comfortable and enjoyable doesn't necessarily mean they are a better shoe for me, maybe the extra bounce will provoke a reaction from the IT band. I'm going to wear them for the rest of the week before deciding which pair to wear entering Block 2 of rebuild.

Tonight's run was the smoothest in a long while. Same again tomorrow.

API wrote: »

I read your history alright after I read about your injury. I was trying to figure out what happened you.

if you do figure it out let me know

Rebuild Block 2 of 10 - Objectives

Ok so here are the goals for the next 4 weeks:

• increase average weekly mileage to 35-40 Miles
• Increase longest run to 12 Miles
• reintroduce sub 3 marathon pace, building to 2M at sub 3 pace
• build to 4M at MP
• continue to drop towards 70 kilo (73.65 last weigh-in, work to do)

Sub three marathon pace will capture marathon finishing times of 2:55 to 2:59. That pace range is 4:08 to 4:15 (6:39 to 6:50). I don't want to jump straight to tempo pace in this block (that will happen cautiously in Block-3), sub-3 pace will act as a stepping stone. I plan to build to 2M at sub 3 pace in the same way I built to 2M at MP.

Like with Block-1 the average mileage will likely be closer to the lower end, closer to 35 than to 40.

Starts tomorrow.

Rebuild Block 2 of 10 - Easy 7 Miles

Was off work on Tuesday and happy to head at my ease to the Park. Made up the route as I went along. Heading from Islandbridge Gate up to the Visitor Centre via the Playing Fields. Loop around the wooden copse and then head back down Chesterfield, round the Polo Grounds and home. Seven easy miles to start Block 2 of Rebuild.

I had some left-knee presence on a few strides over the opening 2 miles, more to the front of the knee than the outside. After 2 miles it passed. Left leg laziness not very pronounced today. Legs felt better the further into the run I went. Easy pace was 8:04 min/mile today.

An S&C session in the evening which the right knee didn't like too much. 20 minutes of icing required.

Rebuild Block 2 of 10 - 5+ Miles with 2M @ MP

After a day at the desk, the prospect of 5 or 6 miles with a 'fast' bit in the middle, is far more palatable than a vanilla 5 or 6 miles.

Toyed with putting the Nimbus back on.

The difference between the two runners is very obvious when you take one, place it on the ground, lift up the heel while leaving the toes on the ground and then let go of the heel. The Nimbus falls with an audible slap to the ground and goes immediately motionless. The Glycerin falls silently to the ground and rocks back and forth a few times before coming to a halt. The Glycerins are so much smoother a ride.

Left leg laziness not too bad today and passes after 800m. I run to Chapelizod and when the Garmin sounds 2 miles, just before the bridge, I pick up the pace. I run the next two miles at marathon pace, mostly trying not to go too fast. The legs feel good during this section, the shoes very comfortable and encouraging a rolling stride. Average pace was that of a 3:05 marathon.

I finish the 2 miles just before the Heuston bus depot. Take a slightly longer route back home. I had wanted to run 6 miles or so but around 400ms from home I took a stride down from a footpath and on my next stride one of my toenails caught a seam inside the shoe and it was pulled backwards, I could hear it catching. Ouch. I fear the worst, that it's been pulled off. I keep running but after 100m it starts to hurt. I call an end to the run.

The nail is still attached. I cut it back and will bandage it before next run. I hope it doesn't stop me from running!

Legs feel good post-run.

Rebuild Block 2 of 10 - Easy 6 Miles

Managed to finish more or less on time at work and headed out for an easy 6 miles. Always braced for an awkward opening 800m to 1 mile. Once the laziness was shaken out of the left leg, both legs felt pretty good. Ran my go-to Chapelizod Loop but I tag on an extra mile at the end by detouring along St.John’s Road. Checking mile splits afterwards I was definitely running a little too fast for easy pace, but the effort felt ok. The toe-nail wasn’t an issue and is still in situ, no need to bandage it.


Rebuild Block 2 of 10 - 4x800 @ Sub 3 MP

Headed for the Polo Grounds in the late morning. Cloud cover starting to lift. Today I re-introduce sub 3 marathon pace, a stepping stone to Tempo pace, due to return in Block 3.

It’s a soft re-introduction with 4x800m on the menu. I begin on my 1M TT starting line. Target pace is 4:08 to 4:15 [6:39 to 6:50].

Happily the pace doesn’t feel too unfamiliar. As is usually the case I need to focus more on applying the brakes rather than the accelerator. The Chesterfield descent feels comfortable and the climb along Lord’s Walk is really the only stretch where I feel I’m working. At the moment my Wednesday and my Saturday runs are my favourites. They provide a much needed break from easy pace and they allow my left leg to move more naturally I find.

The 800m splits were: 3:21, 3:17, 3:18 and 3:20. That’s right at the fast end of target pace, and equivalent of a 2:55 marathon. I contacted PT about my left leg laziness and open mile foot scuffing. My guesses are S&C induced imbalance and/or Nimbus. I checked through the log here and the first references to this laziness occur after I’d switched to Nimbus during the second half of Rehab.

Rebuild Block 2 of 10 - Easy 10 Miles

Gorgeous sunny morning. Don’t enjoy the opening 2 miles. There’s the usual left leg drag to get over and then on mile 2 I ran up the gully trail from the Khyber car-park to the playing fields. As I arrived at the cycle path I could feel a sensation from the muscles/tendons/ligaments, behind the left knee. For a few strides I thought maybe this was going to be a return of the soft-tissue strain from last July. Please no. It doesn’t feel quite like that, and it passes after a few hundred metres. Puts me on alert though and reminds me that I could still be just one stride away from a relapse.

I stick largely to the trails for the rest of the time in the Park. Slippy underfoot in sections. Legs feel ‘ok’. Not as spritely as I’d like. Clock up 10 miles and close week 1 of Rebuild Block 2. My first 35+ mile week in over 8 months.

Weigh-in was 72.50 kilo. Cool that’s 3.55 kilo lost since starting rebuild. Another 2.50 to shed. That’s all good news for the knees.

Rebuild Block 2 of 10 - Week 3

Bit hectic at work at the moment so only managing to update here now.

Easy Queasy 4 Miles

Week didn't start very auspiciously. Hadn't digested a late lunch properly and so the second half of this 4 miler was a bit touch and go. Just gentle laps of the block. Some left knee presence over the first 100m or so.

7M with 4M @ MP

Ticked off the first Block-2 objective on Paddy's Day. Over to the Playing Fields for clockwise laps at MP pace. Legs feeling a bit heavy on my 2 mile warm-up. As soon as I switched up to MP pace the legs felt better. Usual headwind blowing from Acres to Fort. Easier on the uphill along Acres. I completed the 4 miles at 7:06 pace, this equates to a 3:06 MP. I was stuck for time so finished by descending the Khyber.

Went for walk to Chapelizod later in the morning and legs felt ok. Later in the day both knees would feel a bit stiff, but not in an injured way.

6.02M @ 8:28

Knees a bit unhappy during the day and I was a little concerned ahead of this one. In the end the legs behaved ok. Can't shake the feeling this week that the legs will start to protest while running. Mentally on edge when running. Happy that I have Friday as a rest day.

2400+800 @ Sub3 MP

Last Saturday I had my first left-knee pain of this rebuild plan after sub-3 MP around the Polo Grounds Road Loop. I was confident this week of holding sub-3 pace for the planned 2400m+800m, my concern was focused on how the left knee would react after the fast bits. Enjoyed the faster 2400m, pace picks up on the Chesterfield descent, and then drops on Lords Walk. Pretty much a lap and a half. Then 1200m recovery before finishing with a mostly downhill 800m. I'm looking forward to 2 miles at this pace next weekend.

I was more pleased that the left knee didn't provide any painful feedback during or after sub 3 pace. And during the day both knees didn't complain, even when turning earth in allotment in the afternoon.

MLR 12.01M @ 8:22

Second Block-2 objective completed.

This went better than I'd anticipated. I'm just not mentally at ease with the legs at the moment and continue to anticipate negative feedback. Left leg laziness is still there over the opening mile but does feel less obvious that before. I hope as the legs get stronger that it'll pass.

Made thie route up as I went along. Tipped over to Chapelizod and into the Park. Swing left up the Glen Road and then down to the Furry Glen. Hug the trails down toward Farmleigh, legs starting to come alive here. Spot that Farmleigh is open, I dash inside for a quick lap. Been ages since I last ran in here. Exploring the outer regions of my 5K radius. Continue along the trails to Ratra House and then follow the perimeter road before cutting in by the Polo Grounds. Climb up Chesterfield to the Phoenix then round the Playing Fields before heading back home. The legs felt surprisingly good on this one.

I was on my feet cooking for the next 2 hours and both legs were fine. 5 mile cycle later in the day saw some left knee complaints, but nothing that worried me.

Sunday weigh-in was 72.10 kilo. Just over a half kilo lost since last week. 4 kilos lost since starting rebuild. Hope to dip into the 71s next Sunday.

Rebuild Block 2 of 10 - 5M with 1M at Sub3 MP

That whole leaning forward a fraction thing, probably all in my head. Out Tuesday evening later than planned and so I had to cut this one short as I wanted to get home to see Kenny kick of his first campaign proper

Leaning a little forward didn't make much of a difference. Leg less lazy but form is still not right. Ran two miles to Chapelizod and then ran the third mile along the Chapelizod Road to the rowing clubs at sub 3 pace. That mile was fine. Knees have been a bit cranky after the midweek runs of late, they weren't too bad after this one. Left hip is a bit sore instead. I might have been too aggressive when rolling it, targeting IT band.

Rebuild Block 2 of 10 - Easy 7+ Miles

An hour of urban running. Needed some stimulus to tackle a vanilla 7 so headed south for a change. Crumlin area. Legs were fairly heavy for the opening half of this one. I run past the PT's clinic. Battery low warnings start after 5K. Anxious to get home before it dies. On the more downhill return half the legs wake up a bit.

Rebuild Block 2 of 10 - Easy 7+ Miles with 2M @Sub3 MP

Nice morning in the Park. Hip has continued to moan over the last 24 hours. But when I run it feels fine. Usual Saturday routine: tip over the the Polo Ground Road Loop, via the zoo. Switch up a gear behind the pavillion. Run 2 miles at 6:41 pace. The legs behave well and I was never concerned about finishing this, but 6:41 pace does feel tougher than I would like. Chatted with scotindublin out on pacing duty. Feels like the winter is over. Tip back home afterwards without protest from either leg.

Rebuild Block 2 of 10 - MLR 11 Miles

Didn't fancy the Park this morning. Checked online and conveniently the East Link brige falls around 100m inside my 5K radius. I follow the Grand Canal from Kilmainham to the Grand Canal Dock. Legs feeling surprisingly good. The change of scenery is good. Route is mostly devoid of traffic. Over the East Link and turn into a stiff headwind for the trip back along the Liffey to Islandbridge.
Stride feels comfortable for a change. Tag on a few bits and a trip through IMMA at the end to bring up 11 miles and pass 35 miles for the week.

Scales show 72.2kilo. Start of Rebuild it was 76.1kilo, end of Block-1 73.7kilo, so positive trend continues.

And that is that. Another block navigated successfully. One run with some left-knee twinges, and four weeks where the legs have never felt 100% for 48 hours straight. But pleased how it went and happy to step back now for another down-week before getting stuck into Block 3 where the plan includes a cautious reintroduction of tempo pace and a dusting down of the Asterias.

Block 2 Objectives all completed:

• longest run 12.01 Miles
• average weekly mileage 36.01
• 4M @ 3:05/3:10 Marathon Pace
• 2M @ 2:55/2:59 Marathon Pace
• Weight down another 1.5kilo since end of block 1

The rest of last week's downweek

It is good to have a week where you are under no pressure to hit certain paces or log xx miles. I'm really happy to be working to this 4-on-1-off cycle.

I ran a repeat of Wednesday 5K on Thursday. Legs felt better second time out. Another rest day on Friday, then two gentle weekend runs. 4 miles on Saturday out to Inchicore, across to Rialto along the canal and home via South Circular Road with residential diversion along the way just to tick off another local road. Legs feeling ok. Some left leg laziness, but definitely less than a few weeks ago. Went for a cycle to Farmleigh in the afternoon and that provoked a little feedback from the left knee. I make a point of leading off with my right leg.

Sunday morning Easter run under bright sunshine. Tip along the tow path to Chapelizod, into the Park via the village and an ascent up Acres. Down Chesterfield and home to cooking duty via Islandbridge Gate.

Legs feeling pretty normal outside of running.

Rebuild Block 3 Week 1

Easy Hour 7.09M @ 8:29

Block 3 begins and the effort levels will start to crank up a bit now. I want to try keep frequency at 5 days a week and not move up to 6 days until I shift up the mileage to 45 to 50 (which won't happen for a few blocks). I think the legs are happy with 2 rest days a week right now. I start block 3 with an easy hour. And my first evening run in the Park of the season. Fresh conditions. I enter at Islandbridge Gate turn left and follow the perimeter road to Chesterfield. Descend to Park Gate and arrive back where I started 59:XX after I started, a mini-out-and-back to bring up the hour. Good start to the week.

7M with 5M at MP

As always MP pace reflects the finishing time I would hope to finish in if I was targeting a marathon; somewhere between 3:05:00 and 3:09:59. It would be the pace I would run my MP training sessions at.

And as always I start the MP section tonight a little too fast. I flirt with the 'too fast' alert on the Garmin over the opening miles. I'm running my Chapelizod loop with a bit tagged on at the end. The 5 mile MP section starts as I arrive at the Ballyfermot Road. Brings me down to Chapelizod over the bridge and then along the straight stretch to Heuston. All manageable. Then I could feel the speedy start in the legs as I tackle the climb up the Luas tracks after Heuston, and again on the short steep climb up Irwin Street and again along the long drag up St John's Road.

The 5 miles were completed in 35:17, that pace would get me a 3:05 marathon. Felt a bit tougher than I would have liked, but then again i paced it poorly and I ran at the fast end of target range. It felt good to be working a bit, been a while.

Going to schedule S&C for the mornings/lunchtimes this block.

Rebuild Block 3 Week 2

Falling behind on here again.

Easy Hour 6.98M @ 8:36

This is my current go-to opening run of the week. I'm keeping the loop the same week on week as 8:3X pace pretty much brings me back to within metres of where I started. To keep it interesting I don't look at the Garmin and try to pass the start/finish line as close to 01:00:00 as possible. This evening I log a very acceptable 1:00:04. I like the loop because all the real climbing is done early and then when I meet Chesterfield exiting OS Road I swing right and it's downhill and lots of trail pretty much all the way home. Legs a bit heavy tonight.

6+ Miles with 3 Miles @ Sub3 MP

I call it Sub3 MP but more specifically it's 2:55 to 2:59 Marathon Pace. It's a bit tricky to motivate myself to get out as soon as I log-off work. A return to running also brings with it a return to pre-run stalling. Decided on the Playing Fields for this one. A little shy of two laps required. I run clockwise. The run is very manageable but the effort definitely feels more like tempo effort than Sub3 effort. I've a lot of work to do to regain fitness, recognized by the fact that this is just block 3 of 10 planned rebuild blocks. Enjoy the process.

The 3 miles are run at 6:44 pace, equivalent of a 2:56 marathon.

Easy 6.36M @ 8:19

Rounded off the midweek running with an easy 6 and a bit on Thursday evening. Headed from Chapelizod Gate right up to the North Road planning on turning right to head down behind the zoo. Needed to change plan though when I realise the road is blocked off. Tip down along the trail past Aras and onto the Polo Grounds. Legs feel ok after yesterday's efforts. Happy to rest up now ahead of the weekend.

800+(2x400) @ Tempo

Back in the Asterias again. They feel good. Tip across to the Polo Grounds. Tempo pace again. This time an 800 followed by 2x400. The pace is fine, feels nice to stretch the legs a little. I mostly have to make sure I don't run too fast.
Tempo pace will become a key factor in this rebuild. I will have a Tempo objective in every block, I always feel it is one of the best indicators of where I stand fitness wise. Happy to tip back home after this. Smashing morning with the sun shining bright.

Half Marathon @ 8:30

This does feel like a milestone run. Getting through 13.1 miles without any negative feedback from the legs is encouraging. I'm also happy to report that I daydreamed for the bulk of this run, I wasn't actively worried about or conscious of my legs. I enjoyed revisiting this old route, leaving the 5K bubble, smelling seaweed along Sandymount. The left leg laziness that has been bothering me of late has nearly disappeared. It is far less evident when I start my run. I still notice the left foot scuffing the ground at times during the run but it's not terribly annoying. Hopefully this continues to improve.

The distance is fine, doesn't feel tiring and the legs feel nicely exercised for the rest of the day.

The scales show that I've dropped into the 71s. I weigh-in at 71.55. Nearly 5 kilo lighter than when I started Rebuild.

The negatives? A slap on the wrist for neglecting S&C. I have been religiously doing pre-run activations before every run, but I have been slacking of on the S&C sessions. I need to incorporate these into a plan, at least three sessions a week. I think I should go back to logging my weekly running in a table and assign S&C to days in advance. If I publish the fact I am due to do do an S&C session on a particular evening then I'm more likely to do it.

Kander wrote: »

What S&C exercises do you normally aim for, I'm looking for some ideas myself? Nice work on the weight loss trend too btw

Thanks! S&C I'm a essentially a newbie and don't know the name for half of what I do. Every session I would spend time on the roller, usually setting a 3min timer per targeted area, calves, quads, hammers, left hip and glute, right hip and glute. Then I'd do some hammer bridges with a powerband across my thighs, this latter obliges the glutes to work a bit hard. Single leg quad lifts, and on my side, again with a powerband for added resistance, leg raises again targeting the glutes. Throw in some core (plank, pressups, chair lifts, and bicycle crunches). Session typically lasts 35 to 50 minutes and something half-interesting on tv is essential.

Rebuild Block 3 Week 4

Final week of the third rebuild block. I have a little apprehension ahead of my planned midweek 4M @ Sub 3 MP. No doubt that I'll complete it but some concern about the effort levels it will require.

Start the week once again with my 'estimate-an-hour' loop. Legs feel heavy and unresponsive on this one. Mentally I break the run into 4 sections: home to park, Islandbridge Gate to Mountjoy Roundabout, the Chesterfield trail descent (my favourite section), and Wellington Roundabout to home. I check the Garmin as I approach the start/finish line. Didn't judge pace so well this evening. Ran faster than planned, watch shows 58:36. I continue up the road for a short out and back to bring up the hour.

Total 7.11M @ 8:26

I had planned on tackling the Sub3 run on Wednesday evening, however work dragged on and by the time I finished I felt it was too late to be trying anything requiring increased effort levels. I postponed until Thursday evening. Typically I again finish work later than expected. I no longer have the luxury of postponing so I lace up and get on with it. Decide on using Chapelizod Road for this one. Chapelizod Gate to Islandbridge Gate and back, twice.

The first stretch feels ok and I'm mostly easing up. Turn at Islandbridge and tackle the trickier uphill stretch back to Chapelizod Gate. This sees effort levels rise. Average pace is settling around 4:11 (6:43). The second stretch back toward town offers time to recover a little and the pace jumps up more than I expected. Turn at Islandbridge for a final stretch back toward Chapelizod, knowing this is the final stretch makes it easier to run. Happy to hit 4 miles and for the Garmin to signal the start of cool-down.

Sub 3 is the goal I want to hit sometime in the next few years, this 4 mile taster helped underline how much work I will need to do to get there. Admittedly 6:40 pace equates to a 2:54 marathon, so a little faster than required for sub 3.

Total 8.16M @ 7:44 with 4M @ 6:40

Friday evening I start the long weekend with an easy 5 miler. Back out along the Chapelizod Road then ascend from the Chapelizod Gate to Chesterfield. Another trail descent and turn for home via Heuston. Legs a bit heavy and I reckon there is some hangover from yesterday's run. A little bit of an ache from the right knee when not running. Very minor.

Total 5.12M @ 8:37

Gorgeous Saturday morning back at the Polo Grounds. Short sleeves. Simple task, 1 mile at tempo and it goes perfectly. It felt easier and fresher than Thursday evening, maybe I just feel fresher on a sunny Saturday morning than I do on a Thursday evening after a long days work. The first 400 feel easy, the second 400 are downhill and I need to be sure I don't run too fast, effort is fine. The third 400 turns onto Lords Walk and here I do feel the legs starting to work. The last 400 are controlled. The mile is completed at 6:19 pace.

Total 6.64M @ 8:25

Ran with a friend this morning, he was on his bike. It was good to chat on a Sunday run and made the miles pass quicker. Started by following my usual southside route but along the strand we turn out toward Poolbeg rather than turning in to Sandymount. Weather is fabulous. Get as far as the start of the pier before turning around and back the way we came. From Sandymount to Irishtown, to Trinity and back home.

Ended up running a little more than planned due to the Poolbeg diversion. But the legs felt good. I was surprised (not concerned) to see how slow this run was. I think it was due to running slower than normal to accommodate chatting with someone cycling. Stop starting a bit as we got separated at traffic lights or at junctions etc.

Total 14.35M @ 9:04

This brings block 3 to an end. All targets hit:

• 6M @ MP
• 4M @ Sub3 MP
• 1M @ Tempo
• longest run hits 14 Miles
• average weekly mileage of 40 miles
• weight down to 71.50 kilos

Rest up now for a week before starting block 4. I know what the targets are likely to be and will spend the next week deciding how best to schedule them.

April Review

An encouraging rebuild block. The left leg laziness that had bothered me for some time is starting to become less and less pronounced. It's still not completely gone and my left foot does still scuff the ground a bit over the opening mile or so of most runs, but it has improved significantly during this block. Fingers crossed it continues to do so.

Also very encouraging is that for the entire month, 95% of the time when I'm not running both legs feel fine.

April saw me lace up the Asterias for the first time since I got injured last July. They feel good. I returned, cautiously, to tempo pace. Short bursts just to check the legs, all very manageable.

Midweek I needed to work a bit as I built my MP run up to 6 miles and built Sub-3 MP runs up to 4 miles. Right now, MP feels like sub3 and sub3 feels like tempo.

I log my first 40 mile weeks in around 9 months. I want to stay on 5 days running so some of my midweek runs have grown a little. I now start the week with an easy-hour loop every Tuesday.

I pass Half Marathon distance, and raise my longest run to 14 miles. And with the lifting of the 5K restriction I finally get to run on sand again. Great to smell and feel the sea-air.

Weight drops down to 71.55 kilos in April so the controlled weight loss continues as planned. I want to reach and settle on 69.00 to 70.90 kilos.

So April was a good month, the best in a long while.

Month | Monthly Miles | Daily mileage for month | Weekly Mileage for month | Daily mileage for year | Weekly mileage for year | Predicted yearly mileage
January | 106.61| 3.44 | 24.07 | 3.44 | 24.07 | 1255
February | 107.61 | 3.84 | 26.90 | 3.63 | 25.42 | 1325
March | 147.13 | 4.75 | 33.22 | 4.02 | 28.11 | 1465
April | 154.82 | 5.16 | 36.12 | 4.30 | 30.11 | 1570
May | | | | | |
June | | | | | |
July | | | | | |
August | | | | | |
September | | | | | |
October | | | | | |
November | | | | | |
December | | | | | |

Rebuild Block 4 Week 1

Tuesday Easy Hour 7.15M @ 8:25

Standard start to the week. Legs fairly heavy. Pace picks up a bit over the second half. The Chesterfield Descent comes in at sub 8:00 min miles. I need a haircut, in the latter part of runs sweat weighs down my hair and it starts to go into my eyes. Will need to get to barber soon, been 8 months or so without cutting. Will help with weight loss as well

Wednesday 4x400 @ 10K Pace

Time to see how the legs react to 10K pace for the first time since July last year. Like with tempo pace in block 3, the re-introduction is gentle and is designed to just check how the legs respond. No huge demand on the lungs for now. My 10K pace is set at 3:46 [6:04] to 3:50 [6:10]. This is what I would have targeted last summer, not a hope could I manage 10K at this pace now. I'll target the pace but I'll keep the distances short. Run these clockwise on the Playing Fields.

4x400 to start with, 1:31, 1:32, 1:31, 1:29

These felt ok. The last 100m of each were a little demanding, but I could have done more if needed. Patience.

Thursday Easy 6.04M @ 8:46

Nice evening. Headed out along Chapelizod Road and into the park at Chapelizod Gate. Great to see so many sports groups out training. I make the route up as I go along, opting for a Khyber descent to take me out at Park Gate and back home. Manage an S&C session tonight. Still need to refind discipline around these, I will average 3 sessions a week by the end of this block.

Saturday 4x800 @ Tempo

I was blessed with the weather, finding the one 90 minute window of mostly warm sunshine on Saturday, and avoiding the heavy rain either side of these 90. A tiny bit concerned ahead of this but it went fine. Pace becoming a little easier to dial in. The 800s were completed at tempo pace in 3:08, 3:08, 3:07, 3:08. Anticlockwise around the Polo Road Loop. Happy with the consistency. Happy that the legs didn't object.

Sunday 13.1M with 5M @ MP

I enjoyed this one.

I'm happy for now to stay out of the Park for Sunday morning runs. Headed south through Rathgar and down to Windy Arbour. Weather is nice, no light jacket today. Wearing a football top for a change, gift from a Brazilian mate, 'AFE Ferroviaria'. Feels comfy on, will wear it on more runs. I plug in 5 miles at MP, and hope to plug in 7 miles next Sunday.

I start the 5M section on a downhill toward the Viaduct in Milltown. Follow the Dodder path to Clonskeagh and head down Ailesbury to Merrion Road. Follow the DCM route to The Schoolhouse before turning left and following the canal to Portobello. That's 5M done. It generally felt ok. First 3 miles were fine, last 2 miles not as fresh and bouncy as i would like. I need to keep reminding myself that this is a slow and cautious rebuild. The return of fitness will come, but it won't be in a hurry.

It felt good to log a half-marathon with faster-bits on a sunny Sunday morning.

Rebuild Block 4 Week 3

Two weeks to catch up on here. High level summary of Block 4 Week 3. Targets hit and never in doubt. Dropped to 70.55 kilo by the end of the week. Legs felt very fresh on Thursday but started to notice a very mild niggle on Friday when not running, something soft tissue behind left knee. Probably wouldn't give it a second thought if it wasn't for recent history. Still not finding discipline with S&C (I am however doing 15min activations before every run).

Tuesday Easy Hour 6.93M @ 8:40

Missed the perfect hour by just 6 seconds this evening. Legs never really woke up, not even on the Chesterfield trail descent. There is some training group that I overlap with here on Tuesdays. It's kind of nice to see them huffing and puffing their way up Chesterfield while I cruise along without effort. Short sessions will however return with Block 5. Enjoy this while it lasts.

Wednesday 1200+400 @ 10K pace

Two interruptions on the way to this one, one welcome, one not welcome. Had to hop off the road near the Royal Oak to make way for traffic. Took a tumble off a kerb-stone or manhole cover, I don't know for certain but I reckon it was from a left foot scuff. Pleased with my reflexes; in a millisecond I calculated that there was no point trying to prevent the fall and I instinctively dropped a shoulder and managed to turn it into a nifty roll. I'm certain the couple that asked was I alright were very impressed with my ninja like agilty

Second interruption was the welcome one, a chat and mini-catch-up with scotindublin by St Mary's. He's looking very trim and fit. Been ages since I ran other than on my lonesome, soon enough I might join the back of a DH run, but focus needs to remain on cautious rebuild.

Into the 10K bits. The opening 1200 is surprisingly difficult to build into. Starts uphill and into a light headwind along Acres, but I need to push to hit 10K pace, feels like 5K pace. Once I do hit pace and turn off Acres it becomes easier to hold pace. Complete 1200 in 4:30. Then the 400 section in 1:29.

Thursday Easy 5.20M @ 8:39

Knowing I had a 16 miler planned for Sunday I ran a shorter than normal Thursday run. Up Infirmary Road and into the Park. Behind the Polo Pavilion and up to the Phoenix Roundabout. Back down by the playing fields, listening to the shouts in Irish at the GAA training. Legs feel surprisingly fresh and light tonight.

Saturday 2400+800 @ Tempo

Saturday is Tempo day. Saturday is also a fabulous summer day. T-shirt on without any thoughts of light jacket etc. A pleasure to step out the door without any need to brace against cold air or wet conditions. Tip across to the Polo Grounds, via North Road now that the barriers are gone. Straight into tempo section at my usual starting line.

Similar to Wednesday I needed to push at the start to find pace. Once I found pace it was easy to hold it. It's nice to be travelling at a healthy clip. One of the end goals of this rebuild process, the main end-goal I think, is to be able to run 10K at tempo (39:59 will do fine). Right now 10K at tempo feels a long way away. I do remind myself though that if it's feeling a little tough now that that's good. Only by feeling a little tough now will it feel easier later. Proof I'm working.

Had been a bit concerned ahead of this because Friday at the desk I could feel the odd complaint from behind the left knee. Soft tissue complaint, possibly the lower hammer? No complaints during the run.

Sunday Long Run 16 Miles

Ever since I started running I've classified a long run as any run of 16 or more miles. So it felt significant setting out Sunday morning on my first long run in nearly a year.

Last August I think it was, we spent time on Dollymount with friends of junior outforarun. We'd cycled over, entering Bull Island via the midway road. I remember approaching the beach and wondering when it would be that I would be able to run to here again. Today was the day. A gorgeous day as well with hot bright sunshine the whole way.

I ran from home along the Luas tracks to Connolly and then turned left for Fairview. I turned left onto the Howth Road and ascended to Raheny. Memories of Raheny 5 Mile back in 2020 (that 30:00 was unforgiveable, still irks me). I turn right down Watermill Road. Nice to run new roads, must plot out new routes. I cross onto Bull Island and it feels so good to arrive onto the sandy gully leading to the beach. Run to the water line and breathe in the moment.

Resume running along the beach exiting by the Bull Wall and then following the seafront by Clontarf back to Fairview. The heat becomes a factor for the last 4 miles. I'm so not used to it. I do think to myself that this is precisely why I don't run the marathon in Cork anymore - months of cold and wet weather training ahead of a BBQ condition race day.

I run through the city centre which doesn't help with the heat. Energy levels are dropping over the last 2 miles. Very happy to finish this one. Very satisfied to finish this one. Longest run and highest weekly mileage in close on a year.

Legs are ok afterwards. Tired, but ok. The behind the knee niggle is not gone yet. Finger-crossed I can navigate Block 4 Week 4 and then rest up on a down week.

Weigh in at 70.55 on Sunday.

Ok so what’s been happening over the last while.

Down-Week June 07 to 13

Nice to have a down-week coincide with the start of the Euros, no pressure to fit runs in around matches on the opening weekend.

I only ran three times on this down-week. A warm sunny easy 5K on Wednesday evening. Had my second vaccination on the Thursday and waited until Saturday before getting out again. Ran anticlockwise outside the perimeter wall of the Park. Into the Park at Ashtown Gate and followed the main road back down as far as Islandbridge Gate before heading for home.

Noticed some feedback from the left knee. Nothing I would normally worry about and hopefully just a one-off. Completed 8.16M at 8:26 pace. Felt comfortable and easy all the way round. The left leg drag sensation is more or less gone. The left foot does continue to scuff at the start of runs though.

Finish the week with a very short Sunday run, 4 miles through Inchicore, along the Grand Canal and home via Rialto. Some stops along the way to chat with dog-walking friends.

Rebuild Block 5 Week 1: June 14 to 20

Excited to get this block under way. I’ll officially be logging the faster runs as workouts again on Strava. The goals from Block 5 are as follows:

• 3 S&C sessions a week
• Hold average an weekly mileage of 40-45
• Repeat longest run of 16 Miles
• Build to 5K @ tempo
• Build to 2K @ 10k pace
• Build to 5M @ Sub-3 MP
• Move closer to running weight of <=70.9kg

I have to shuffle runs a bit on the opening week as at the weekend I leave Dublin for the first time since August 2020. I open the week on Monday. Had the day off and did the school drop in my running gear. Another outside the Park ascent to Ashford Gate, then cut down by Acres, Playing Fields, Islandbridge and home. Quick shower and then cycled to Farmleigh just to lounge on the grass for a while. Legs felt good while running and while cycling.

On Tuesday it’s back to the Playing Fields loop for some 10k work. A light session running 1600+400. The 1600 is run in 6:07, about right, while the 400 clocks at 1:27 a bit too snappy. Happy with the effort levels, never felt in doubt that I would hold 10K pace, but admittedly it still feels more like 5K pace. Happy to get friendly comment on my pace from two other runners that I overtake heading up Acres.

Thursday evening is 5 miles in the Park on heavy legs. Then Friday evening I run my tempo session. I’m a little concerned about how the legs will feel running tempo on a Friday after work as opposed to the usual Saturday morning slot.

On the menu 4x1200 off 600 all done anti-clockwise on the Polos Road Loop. The 1200s were completed in 4:44 (6:21 min/mile), 4:46 (6:24 min/mile), 4:43 (6:20 min/mile) and 4:42 (6:18 min/mile). I warmed into the session and the second two 1200s felt more comfortable and controlled than the first two. Enjoyed this session although it has created some concern about holding tempo for 5K. Looking forward to the tempo runs in this block.

I finish the week with an early morning 14 miler in Cork on Sunday. On the road at 7:30ish and head for Blackrock Castle, then decide to run the greenway back to the Marina. It’s been just over 5 years since I last ran along here, on my way to 3:13 and heat-stroke in CCM16. Really enjoyed revisiting this old route and I’m wondering why I don’t run this more often when in Cork. Nice to breathe in the sea air blowing across the estuary. Muggy along the covered path heading toward the Marina. Then a bit disappointed I have to leave the path early as there are maintenance works up ahead.

Run back the Blackrock Road and head for Pairc Ui Caoimh. More road works and I have to detour again. Finish along the Lee Walk, down the Mardyke and back to hotel. Great to have this done before breakfast. The Garmin also confirms that my easy pace is getting faster. I completed the 14 miles at 7:53 min/mile pace.

Buy a pair of Glycerin 19s later in the day, so after approximately 900 miles this was the retirement run for the Glycerin 17s. A good start to Block 5.

Rebuild Block 5 Week 2: June 21 to 27

Debut run for the new Glycerins is a staple Tuesday evening easy hour around the park. They’re a comfy ride. The sole isn’t as rounded as the 17s but they’re not so flat that they slap on the ground. They feel soft. I like them. Further confirmation today that easy pace is creeping up. Complete 7.1 miles at 8:13 pace.

The Asterias go on for Wednesday’s run. The plan is 4M @ Sub3 marathon pace, clockwise around the playing fields. It’s very muggy this evening and the legs were heavy on my warm-up so I was a little concerned ahead of this. Instead it goes fine, very manageable. I surprise myself running this at 6:39 pace which equates to a 2:54 marathon. Target is 2:55 to 2:59, so a little too fast. Happy all the same.

On Friday I run 4 easy miles on a stomach that hadn’t properly digested a fish n’chip lunch earlier in the day with a colleague I hadn’t seen in ages. Some light stomach cramps and I was please to tick this one off.

The weekend was busy, starting Saturday with more tempo running on the Polo Road Loop. This time it was 2400+(2x1200) off half distance recovery. The 2400 interval, which is a bit shy of a lap and a half of the loop was run comfortably at 6:21 pace. The two 1200s instead were identical, both completed in 4:41 (6:17 min/mile). All in all it felt controlled and pace was more palatable than last time out. Progress (still worried about the block goal of 5K @ tempo).

Sunday is an enjoyable 15 miler. I run the down the south side of the docks. Group of navy recruitment personnel ask if I would be interested in a career change, I up the pace. Run along the sand by Sandymount. Then climb up from Booterstown to the Stillorgan Road before running some of DCM in reverse, Roebuck Road to Clonskeagh, then along the Dodder walkway to beyond the viaduct. Along Orwell Park for some lotto win day-dreaming. And home via Rathgar and Rialto. Felt a bit tired over the last 2 miles but very happy with a fairly solid week of running.

Rebuild Block 5 Week 3: June 28 to 04 July

Last week started ok with a standard Easy Hour on Tuesday. Maybe the nicest evening of the year to date. Lovely warm sunshine and not too humid. I abandoned the end of the England Germany game just so I could get out and enjoy it. I’m really liking the Glycerin19s. Pace was 8:14, faster than intended but felt easy all the way round.

Then Wednesday saw the start of the first blip in this rebuild.

The plan was 2K at 10K pace around the playing fields, I wasn’t too worried ahead of this. Ran my usual warm-up and started the 10K section at the usual spot. The 2K went ok. Comfortably uncomfortable at worse, and again feeling more like 5k pace than 10k pace. I complete the 2K in 7:34, that would be a 37:50 10K. This is what I would have targeted after my last two Raheny races. My long-standing 10K PB is 38:38. On the cool-down though I could feel a slight tension in the right hammer. Not painful, not very pronounced, not even uncomfortable, but it was persistent and didn’t fade over the rest of the run. Hopefully just one of those things that will have sorted itself out my the next run.

The next run was Friday evening. A short and easy 5K around the neighbourhood. The first half of this is 100% ok, but then the second half I can feel that faint tension again. Do I listen to the body and ease off a little, or do I go ahead and try my scheduled 3600+1200 @ tempo in the morning?

Come Saturday morning I err on the side of caution. Maybe the fact that the weekend was the anniversary of my injury-run last summer made me extra wary. I’ve decided to hit pause on week 3 of Block 5. I’ll hit play again next Saturday (after a 5k tester on Friday evening). This might be nothing and might just be an expected tension as the legs adapt to running 10K pace again. But I’m not in a hurry and a week’s precautionary pause won’t kill me.

The tension has been mostly gone over the last days. On Sunday morning I cycled 15 miles following last week’s route in reverse and the legs were fine. The left leg instead I can feel that behind leg ‘muscle’ feedback that I feel every so often, but which doesn’t appear at all when running. Part of me wonders if it is a nerve issue more than a muscle issue. Eitherway I’ll be booking in with the physical therapist once Block 5 is completed, or sooner if I don’t feel suitably confident running next weekend.