2012 4 Races for 4 PBs

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)

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

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)

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.

Block 6 Week 3 April 4 to April 10

Easy Hour

Started this week in the usual fashion, a Tuesday evening Easy Hour in the Park. It’s overcast damp but fresh. Both legs are tired and I have some left glute tightness to contend with. Lots of deer on the upper Glen Road this evening. Pace picks up a little on the Chesterfield trail descent. Complete run at 8:50 pace, average heartbeat in the easy zone at 131 bpm.

10K with 1800+800 @ 10K pace

This was originally planned for Wednesday evening, but work dragged on later than expected and I lost the will to lace up and head out. A heavy shower at the moment I needed to decide to run or not made my mind up for me. I postponed until Thursday. This however meant I would need to string a running streak of 7 or 8 days together as I would need to frontload week 4 of block 6. On with the Hyperions and I run to the Chapelizod Gate. I opt for Chapelizod Road instead of the undulating Playing Fields path. I run 900m downstream, take a wide 180 and continue with another 900 back to where I started. The downstream was fine, the upstream became tricky with around 200m to go. A generous 900m recovery follows and then I run another 400 downstream, wide 180, 400 upstream to finish. All told this was very manageable and I feel a little more confident about the full 2600 planned for next week. Key splits this evening were 1800m in 6:51 @ 3:48 min/km [6:07 min/mile] and 800m in 3:00 @ 3:45 min/km [6:02 min/mile]

Very Easy 5 Miles

Two wooden legs for this one. Mentally felt good though as I was heading into some days off for Easter. Two 2-day weeks ahead of me. Sun is out as I head into the Park at Islandbridge Gate, join the Playing Fields by the Fort. Up Acres, down Chesterfield and around the back of the Polo Pavilion before exiting onto Infirmary Road. Home via Heuston and with an ascent of the Luas tracks toward James. All very easy with bpm averaging 128. Total 5.00M @ 9:13.

9+M with 3M+1M @ Tempo

The main concern ahead of this one was whether or not the legs would still carry some of Thursday’s 10K effort, I typically would have an extra day between faster sessions.

Another sunny morning with only a light breeze blowing. I head across to the Polo Grounds Road Loop and get stuck in. First up 3M, almost three laps. This unfolds more or less as expected, a first lap where I get a too slow alert as I near the top of the Lords Walk climb, I inject a little more speed and I’m getting too fast alerts as a near the end of lap 2. Means I can ease off a little for the third lap. Not hanging on, 3M done without issue. A lap and a half of recovery before running another mile at tempo. This mile feels comfortable. Feeling confident for next week’s planned 4M at tempo, what should be another milestone run in this rebuild. Tempo splits: 3M in 18:51 @ 6:17 min/mile. 1M @ 6:16 min/mile. Total 9.42M @ 7:31 with an average 150 bpm.

Long Run 18 Miles

My first 18 miler in over 20 months, my first Italian run in over 2 years. Back in Milan. T-shirt running under hot sun and blue skies. I stick to Parco di Trenno for this, 7 laps and I just enjoy observing the park-life as I tip around. I do like last Sunday and after each mile split I take a mental note of how many seconds up or down I am against 8:09 pace. I settle into 7:4X pace and it feels fine, not pushing, don’t need to concentrate. I do have some light lower back ache on the outset, this passes. Garmin shows that from mile 14 my bpm increases from 14X to 15X. I do feel some additional fatigue near the end but nothing overly concerning. Heat may have been a factor. This 18 felt easier than some of my earlier 16 milers. Total 18.02M @ 7:46 [average 148 bpm]

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.

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.

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).

So what's been happening.

Seems a lifetime ago now but back in the middle of May I completed Week 4 of Block 7 of my Rebuild plan. The week consisted of:

A very easy hour 6.65M @ 9:03. Legs felt tired after the 18 miler from the morning before but no stiffness or tightness of concern.

A failed attempt to run 3200m @ 10K pace. It was windy but still not so windy to explain only managing 6:20 pace for the 2 miles. This felt unusually hard. Just one of those runs. It made me decide though to ditch these longer 10K sessions and instead try some 400s maybe starting with a light 6x400, repeated for a few weeks before moving up to 8x400 and so on. The 10K session were too infrequent and should have stayed unchanged for a while longer, I probably was cranking up the ask to quickly.

Another very easy hour 6.60M @ 9:03. Heavy legs and some lower back ache.

Then on the Saturday my most satisfying run in a long long time. I finally ran 4M at tempo again. Same pace as Wednesday (6:20) but for 4 miles and it felt so much easier than midweek. Really pleased with this, not just for hitting the target but for how I felt when running it. It had been a long time building up to this milestone.

Sunday I joined the Donore bus for the first time in ages. BUt maybe it was premature. The engine was fine for the 16 miles and it was good to chat on the way round. But it seems the legs weren't pleased with the snappy pace that morning, too many 7:3X and 7:2X miles. I could tell the left glute was stiff whenever there was a stop start. Once I got home and finished showering it was clear the left glute/hip was unhappy.

And since then, well it hasn't been great. Moving backwards.

• 2 weeks of no running before a successful glute tester run.
• A downweek with easy miles. Making an effort to avoid 9:00+ pace, I worry it's not good for my form etc. But during the week a faint sensation in right hammer. i don't think much of it. Don't really notice it while running, until Sunday. 10K with no problems from the left leg, but the right hammer flares up after the run.
• 3 weeks of no running, PT booked for early next week (earliest slot)

Then tonight out of desperation and curiosity I try 5K easy. The hammer had been feeling better on the 3rd week off. Within 100m I could feel a presence, no pain. Maybe it would pass? It didn't get worse while I ran, but it didn't disappear, and once or twice I could feel it 'pinging', no pain, but worrisome. It still felt good to be running. Afterwards and as I type the hammer is sore (lower down just behind knee) I won't be running again until I see the PT.

July 4th is not a good day for me to run. It's the 2nd anniversary of my 'house-of-cards' injury back in 2020, from which I have not yet returned to my old form. And now tonight, my gut tells me that DCM is gone. I hope I'm wrong but I reckon it'll be another month at least before I'll be running again. The gains of the last 8 months will be largely lost. Starting mid August to build up mileage again gives me two months before a taper. Not enough time. Plans for DCM22 sub 3:20, CCM23 sub 3:10, DCM23 sub 3:00, are out the window. I'd sign now for getting back to a Sunday morning 20 miler this year. Then CCM23 sub 3:30, DCM23 sub 3:15, CCM24 sub 3:00 attempt 1, DCM24 sub 3:00 attempt 2. But it's going to take a whole new world of discipline strength and conditioning and caution. I don't get injured more often than I used to, it's just the injuries are taking forever to heal.

My PT is very good at lifting the spirits though so maybe I'll feel more upbeat next week.

Another Day One

A new restart beckons (touchwood). Very little running this last month. Mostly the hammer continues to feel better when not running and feels mostly ok when running, but it does flare up a little after each run. Runs over the last while have been infrequent:

• July 24 - an easy 5K around the block and IMMA, hammer not too bad
• July 26 - an easy 5K, including WMG and IMMA, hammer better
• July 29 - an easy 5K down in Cork, hammer the same as 3 days previous, but flared up afterwards on the Ardmore Cliff Walk
• July 31 - an easy 4 Miler around the playing fields, in newly purchased Glycerin 19s.
• Aug 03 - an easy 10K in a humid 33 degree evening in Milan
• Aug 07 - A short hill climb in Roncobello, hammer felt 99% ok during ascent but did feel off afterwards
• Aug 08 - A repeat of the hill-climb, felt easier. But hammer was definitely tight and grumpy afterwards. Not in the behind the knee spot, further up, near where I strained it back in March 2019. Probably too soon for these climbs.

It's been another week since I last ran. Hammer feels better now and I will try lacing up again tomorrow. PT has cancelled the last two appointments on me which isn't great. So I've booked an appointment at the club physio for the end of the month.

Anyway after some time in Italy, not running as normal and eating far more than normal, weight is up again (77.1kg!!). Really anxious now to get back to where I was a little over two months ago. I hope I can do that before year-end. The next 4 weeks I'll run generally easy pace and work my way back up to a 40 mile week (25/30/35/40). Then I'll hold 40 for a few weeks while re-introducing marathon pace, sub 3 pace and tempo pace. 10K pace can wait until next year.

The goal for the remainder of 2022 is to build back up to a 50 mile week. Build up to a 20 mile run and build up to running 4 mile at tempo again, like I did in May. That's the plan. On Strava I'll log S&C sessions again to keep me honest.

CCM23 sub 3:30. DCM23 sub 3:15. CCM24 sub 3:00 attempt 1, CCM24 sub 3:00 attempt 2. Because I always need goals. But for now I'll focus on the micro and just try get through 25 miles this week in one piece, watch my diet and log at least 3 S&C sessions.

Fingers-crossed.

4 Easy Miles

Was in two minds about going out for this one. Last night's run was fine, but after the run the right hammer was complaining a bit. Same when I woke up this morning and at points during the day. I did my calve raises and other pre-run bits and bops, crossed my fingers and headed out.

I can feel the hammer tight for the first 50m but then it improves. I head out along Chapelizod Road toward the clubhouse. Turn around after 2 miles and retrace my steps. I do stop for 20 seconds when I feel the hammer stinging a bit. Continue cautiously and it's fine for the rest of the run. Post run hip-flexor stretches and hammer stretches. Leg feels better after this run than it did after last night's run. S&C session tomorrow and will, touchwood, run again on Friday. Looking forward to seeing what physio says at the end of the month.

Total 4.02 Miles at 8:39 average 139 bpm

The weekend just passed.

Two runs back in Dublin.

Saturday morning was hot, bright and still, beautiful morning. I laced up and headed out for 5 easy miles. Feels like I haven't been to the Park in forever. My legs and body in general felt heavy on this one. I'm looking forward to some faster paces to loosen things up, want to get to a 40 mile week first though. Run by the Polo Grounds where the horse boxes are unloading. Out by Infirmary Road Gate and home via HSQ. Legs a little less heavy by the end. Each mile a little faster than the previous. Heart-rate still higher than I'd like.

Total 5.28M @ 8:24 (average 148 bpm)

Sunday was better. Legs felt lighter. I headed back to the Park again. Skirted around the triathlon. Stuck mostly to the trails for this one. Pace settled for a bit in the 8:0Xs, then mile 6 logged at 7:49 pace and so I put the brakes on a little. Longest run in a while but I felt no growing fatigue. Next Sunday I will target 10 miles and based on this run that shouldn't prove difficult.

That's 31 miles for the week. Next week target is 35. First weigh-in in 2 weeks and scales show 75.0 kg, that's 2.1 kg lost in 2 weeks, not bad but still at least 4 more to shed.

Total 9.21M @ 8:17 (average 150 bpm)

Things become more interesting

All change since my last post. Last Sunday morning I ran to grab a hint of sea-air. Headed east along the North Quay all the way to the East Link. Blue sky and warm sunshine and legs that felt close to human. Pace was on the fast side of easy. I cross back to the southside and follow the canal from Grand Canal Dock to Suir Road. Add on a selection of diversions in and around the Memorial Gardens and Islandbridge to bring up 12 miles for the morning. My first double digit mile run in forever. Right hammer provided a little feedback along the way, just a faint presence. Whenever I need to run onto a pavement I launch off my left leg rather than my right. Felt really good to have logged a longish run again on a sunny Sunday morning. Kept the pace generally under control. Best news was that post run the legs continued to feel ok. Hopeful. That's a 35 mile week navigated in one piece.

Total 12.04M @ 8:17 (average 149 bpm)

Monday I go to the club physio. Long story short, there is no major cause for concern with hamstrings. A lower body S&C plan has been subscribed but it is enough to follow it once, max twice a week. The culprit to recent injuries is almost certainly training errors. I do know for example that my latest visit to the sideline was triggered by running a snappy Sunday long run less than 24 hours after I had run 4 miles at 'tempo' for the first time in a very long time. The physio visit morphed naturally into a coaching visit. Structure needed on my training week, and I need to train smarter. Draw an end to using my old tempo pace as my current tempo pace, run to realistic paces and build.

I'm given a 4 week training plan. Important to calculate correct paces and strongly suggested that I use JD's calculator to do so. So I know I ran 19:3X as a 'tempo' run at the start of the summer. I wouldn't be able to hit that time in a 'tempo' run now but maybe with a few weeks of speed focus I might hit 19:3X in a race environment. I plug a 19:39 for 5K into JD and will use the suggested paces for the next 4 weeks.

6x1K @ 10K

Tuesday evening no messing about, first up is 6x1K @ 10K pace. That's 4:05 min/km by JD. I set up the Garmin with a tolerance of 3 seconds either side of 4:05, I remove the webs (literally) from the Hyperions and tip across to the Polo Grounds road loop. Apprehensive. I get stuck in, first three intervals were tougher than the last three. The hammer was quiet throughout and was quiet afterwards. These were a little harder than I would like but I don't care, it felt like I as properly training again. I was allowed 60 to 90 seconds recovery and I opted for the full 90 (it has afterall been 3 months of only easy pace running). Splits were pretty consistent:

4:07.77 / 4:04.42 / 4:05.44 / 4:05.38 / 4:07.72 / 4:06.31

Average interval 4:06 [6:36] average 169.5 bpm

Total 8.33M @ 7:51 (average 154 bpm)

Easy 10K

Back to Earth on Wednesday evening. Only around 4hrs sleep ahead of an early trip to Athlone. Spent most of the day at the desk. Legs were very tight and stiff, but not sore. Definitely feeling the effects of Tuesday night's departure from easy running. Ran this around some of my old Athlone routes, finishing with a lap of the AIT pitches and of the IDA park. Legs marginally less tight and heavy near the end of the run.

Total 6.22M @ 8:41 (average 139 bpm)

Easy 6M + Steady 2M

Legs a little less tight and heavy on Thursday evening compared to 24 hours previously. Chatting with a mate into the early hours with a whiskey nightcap and so only had a little over 3 hours sleep on a sofa and 1 hour on the 7:00am train to Dublin. Definitely feeling the lack of sleep. Six easy and two steady is such a more attractive prospect than a vanilla eight. I ran an anti-clockwise around the Park from Parkgate to Chapelizod Gate, with a few minor out and back diversions. I timed it so I would be starting the steady section near the clubhouse. I don't have a prescribed steady pace and I opt for 7:3X. Feeling it a little on the final mile as I ascend from Islandbridge up to Kilmainham. That's over 20 miles for the midweek, my busiest midweek in a while. Legs tired on the school drop this morning but definitely feel better as I type. A real threshold run tomorrow morning ahead of a traditional blackberry foraging trip to Howth Head.

Total 8.01M @ 8:12 (average 148 bpm)

Fingers-crossed this new plan will work. I definitely had a bounce in my step leaving the physio/coach on Monday evening. Going to try keep regular visits going to assess the legs and assess the training.

Last Weekend

A fantastic sunny Saturday morning. I head over to the Playing Fields for today's threshold session, not realising that the Half Marathon was using the path. I take a cross-country diversion across to the Polo Grounds and use my usual anticlockwise road loop for the session. I start at the start of the Chesterfield descent.

So the plan is 2x2M @ slightly faster than threshold, a minute a mile recovery. JD has my current threshold at 4:12 min/km, and I apply a 3 second buffer either side of 4:12, so my threshold range is 4:09 to 4:15. Slightly faster than threshold I read as 4:09, so my range for this morning is 4:06 to 4:12. That's 6:35 to 6:45 min/mile. Each interval is just shy of 2 laps of the Polo Road Loop. The first 2M are demanding but manageable, the trickiest sections are the Lord's Walk ascent, and the current grass diversion after the Pavilion. I took a longer than usual stride on one lap when moving from tarmac to grass and I could feel a slight reaction in the right hammer. Thankfully it didn't reoccur and the hammer behaved fine afterwards and throughout the weekend. The second 2M section was trickier, and like last week I was definitely working on the final mile. Hit my targets, both intervals run slightly faster than threshold. Enjoyed this.

2.00M @ 4:10 [6:43] (average 166 bpm)

2.00M @ 4:07 [6:39] (average 171 bpm)

Total 7.73M @ 7:59 (average 150 bpm)

Sunday is another sunny day. A slight chill in the air which after 2 or 3 miles is already gone. I opt for my Liffey HM Loop this morning. Heading into town past Trinity and join the river below Pearse Station. Run the Quays to Blood Stoney Road (love that name) and cut into the Canal Dock. Over the lock by Irishtown and then over the East Link. Then a long run alongside the Liffey from East Link to Chapelizod. The legs only start to wake up along the North Quay. The boardwalk section injecting some nice bounce. I'm surprised to see some faster splits dropping along the Chapelizod Road and I apply some brakes. Up by the California Hills Park and I follow the Ballyfermot Road for a bit before swinging left down to the towpath. Through the WMG and I'm looking at average pace on the Garmin and trying to settle at 8:1X pace. Pace feels comfortable and the difficulty is only in ensuring I don't run too fast.

Satisfied with the morning's work. And satisfied that the legs feel generally good for the rest of Sunday. Touchwood, the left hip, left glute and left of lower back are all much quieter of late, I have been doing a lot of hip flexor stretches (after every run) and maybe these are helping. A second consecutive 40+ mile week in the bag. Back on track with weight loss, down to 73.3 kilo, still some work to do here.

Total 13.11M @ 8:18 (average 144 bpm)