2012 4 Races for 4 PBs

Rebuild 2 - Block 4 Week 3 - Easy Hour

Started the week in the usual fashion, Tuesday evening and an hour of easy running from Kilmainham down to Crumlin and looping back via the canal. Legs felt mostly ok, some faint ache from the left hip or glute or left of lower back? It's very hard to pinpoint exactly the source of this recent niggle.

Often this run feels like a bit of a mental chore but it tipped by nicely this evening. Wore the gradually retiring Glycerin 19s and I do feel they offer a more comfortable ride than the GTS version.

Pace was slower than of late for this easy hour and curiously my heartrate was higher for these 7 miles than it was for 15 miles on Sunday when I was travelling over 40 seconds a mile faster.

Total 7.07M @ 8:44 (average 140 bpm)

Rebuild 2 - Block 4 Week 3 - 10K with 1000+400 @ 10K Pace

So maybe the Garmin knew in advance that I would wake on Wednesday morning all clogged up with a heavy head and cough. An anti-gen returned negative. Got through the working day and decided I'd give the run a go, if I was feeling crap I'd bail.

Into the Hyperions and headed out along the Chapelizod Road. Seems mad to be calling 1000+400 @ 10K pace a work-out, but if that's where I'm at then that's where I'm at. I have to tick off these runs before I can return to work-outs of old. I'm a creature of habit, I warm-up along the river-side path and cross the road at Chapelizod Gate to run the fast bits on the park-side path. On the warm-up the left hip/glute is faintly achy.

I allow myself the luxury of running the 1000 downstream. It's very manageable, the last 300 or so metres the lungs start to work, but the legs feel ok. The 1000 is completed in 3:44 min/km (6:00 min/mile), so once again too fast, but then it was an easy profile. I turn around and tackle the 400m upstream. I definitely have to up the effort to hold target pace on this. Lungs working for the final 200. Log a 1:30, that's 3:45 min/km (6:02 min/mile) and so yet again a little too fast.

Happy to note that unlike last week, this week the hip/glute/lower left back are fine during the cool-down, better than on the warm-up. Tiny bit of right-heel presence on the cool-down though.

Next week's 10K session sees me string these two sections together and run 1400m. Hopefully the longer distance will allow me pace a little better. I am planning on a rhythm breaking 180 turn midway through to run 700 downstream and 700 upstream.

Total 6.21M @ 8:18 (average 142 bpm, 10K sections average 169 bpm)

Post Covid Isolation Tester

So after completing 7 days of self-isolation I was back on the road last night. Covid gave me congestion and sore muscles around my shoulders and chest. The former is has mostly gone, the latter is taking it's time. I was a bit concerned about my chest and wondered would my breathing be affected. Thankfully the lungs were fine. The legs felt wonderfully light for the first half-mile but then started to feel heavy and tighten up, including the quads. I reckon some of this could be attributed to Covid, but suspect being indoors for 7 days, mostly sitting, hasn't helped. Heart rate was maybe a little higher than I'd have liked for 8:5X pace, but it at 139 bpm it was still in the easy zone.

I just ran out the Chapelizod Road until I hit 2.5 miles, before turning around and running home.

Plan for tomorrow is to resume from where I left off in Block 4 Week 3 with another easy run. Then see what tempo pace feels like on Saturday.

Total 5.03M @ 8:55 (average 139 bpm)

Rebuild 2 - Block 4 Week 3 - The Weekend

Saturday 10+K with 2400+800 @ Tempo

Friday evening I wasn't convinced I would be doing any running this weekend, it was very much play it day-by-day. The muscle aches in my back and chest were still fairly volatile and I still wasn't fully uncongested. However Friday night's sleep worked some magic and I felt significantly better upon waking Saturday morning. The muscle ache in the chest was gone, still some ache in the upper back.

I pottered about the house a bit Saturday and eventually headed to the Polo Grounds in the early afternoon. Felt ok on the warm-up, legs weren't overly stiff or heavy. The Hyperions feel snug and responsive. When I get to the Pavilion I realise that they've blocked off a stretch of the road, again! Not to worry, it means two tight corners and a 100m grass diversion. I hit lap on the Garmin and brace myself to see how the chest, lower back, upper back, left knee and right heel behave!

They all behave surprisingly well, actually not a peep out of anything. Furthermore the effort levels felt very manageable, I expected it to feel tougher, sick or not sick. Often I risked running too fast on the 2400m stretch, never did I risk running too slow. Even the grassy diversion wasn't too disruptive. I complete the 2400m at 3:55 min/km [6:19 min/mile] with average 171 bpm, higher than I'd like.

I'm running half distance recoveries and maybe 1200 is a little too long as the legs aren't as comfortable returning to tempo pace for the 800 stretch. This is mostly downhill so again no problems holding pace, the 800 is run at 3:57min/km [6:23 min/mile] with a better 164 bpm.

On my cool-down my lower back did start to ache a little, more in the centre than to the left, not sure if this is a leftover from earlier in the month and/or Covid.

Total 6.53M @ 8:03 (average 148 bpm)

And if my calculations are correct that's an average tempo heartrate of 169 bpm (((171x3)+(164x1))/4) across the 3200 tempo metres.

Sunday Long Run 16+ Miles

Covid induced chest and upper back pain is gone on Sunday morning. I lace up and head out mid-morning, planning a repeat of the route I followed when I ran this run first time round back last May. I wear the GTS today. The opening miles I follow the Luas track from Heuston to Connolly. Not too busy in the City Centre. I have some light lower back ache, less than on my cool-down yesterday. Everything else feels ok and the legs don't feel overly heavy. I swing left onto the Howth Road by the Presbyterian Church. Then work my way uphill to Raheny. I see the first signs of the Raheny course being set-up for later in the afternoon, is it really 2 years already since my unforgiveable 30:00. I turn onto Watermill Road and descend to Bull Island. Why does it feel it takes lot more climbing to Raheny along the Howth Road, than it does to descend back down to the coastal road?

Out onto the Island, I love this stretch. Then I run along the beach and leave Bull Island by the wooden bridge. Back ache has left now. Head along the Clontarf Road to complete the loop back at the church. From here I notice the effort levels starting to slowly rise. Legs just aren't used to long runs, which is fine. This is only my second 16 miler since summer 2020 and I was covid-striken only a few days ago, so all told I'm happy to be feeling some fatigue from a little after half marathon, that's what the rebuild is for.

Plod along the Luas tracks back to Heuston, 16 miles sounds on Military Road and by the time I'm home I've added another quarter mile.

One shower and one protein drink later and I'm feeling very pleased to have navigated the weekend without any upsets. The legs don't feel too tired for the rest of the day, despite being on my feet in the kitchen for the next 90 minutes. Unhappy with my weight though. I log 73 kilos even. The broken training and the sedentary isolation week haven't helped. Hopefully with a consistent run of training over the next weeks that will start to naturally drop, and hopefully take a little pressure of the legs and back.

Total 16.29M @ 8:16 (average 146 bpm)

Rebuild 2 - Block 4 Week 4 - 5+ Miles with 1400m @ 10K Pace

The right hammer felt much much better Wednesday morning and right through the day. Still a faint presence but I feel encouraged. Fingers-crossed I can get through the evening's run, survive the weekend and then recover during the downweek before tackling Block 5 somewhat refreshed.

I had out again after work and make my way out along the Chapelizod Road to the Chapelizod Gate. A slight presence in the hammer, I'll bail if there is any unwanted feedback. I cross the road and start the 1400 @ 10K pace (3:47 to 3:51 min/km) section. I run 700m downstream toward town. It feels ok, nothing from the hammer, I get a 'too fast' alert on the Garmin and ease up gently. At 700m I check behind me for bikes and cars, the coast is clear and I take a wide 180 turn and head back the way I came. The effort levels rise on the upstream, but not dramatically, the final 400 last time out was tougher. The back 700 is finished before I know it. No complaints from the hammer, great.

The 1400 was completed in 5:23. An average pace of 3:50min/km [6:11 min/mile], that's a 38:20 10K. Average heart-rate 171 bpm.

Another stat I've been tracking on the new Garmin is its predicted race times. Focusing on marathon it currently predicts a 3:30:14 finishing time. Interesting to see how this develops over the coming months.

Cool down back home and keep the run short this evening. I have Thursday as a rest day so the hammer will have good time to recover before I lace up for Friday evening's easy run.

Total 5.54M @ 8:27 (average 139 bpm)

At times the approach feels painfully slow, but I do think it is the safest route to follow as I try to return to somewhere close to early 2020 form. I'll keep believing what the Garmin says until I decide I don't like what it says 😉

Downweek

Took it easy this last week, maybe a little too easy, just got out for three short and easy runs. Legs felt a bit heavy on each run but the only unwanted feedback was a faint lower back ache on a 4 miler on Saturday morning. Had today off and went on a longish walk through the Park, legs felt fine.

Ready mentally and physically (fingers-crossed) to get stuck into 4 weeks of Block 5 from tomorrow. The targets will be:

• Hold average weekly mileage between 40 to 45 miles
• Repeat my 16 mile long run
• Run 6M at Sub 3 marathon pace
• Run 5K at Tempo (dipping under 20 mins)
• Run 2K at 10K pace
• Improve diet with eye on better weight loss

Looking forward to it.

For the record, this downweek's runs: Wednesday 3.16M @ 9:01 (average 123 bpm), Friday 3.17M @ 8:59 (average 126 bpm), Saturday 4.01M @ 8:31 (average 141 bpm).

Thanks, fingers crossed. The body has been a symphony of aches and niggles for quite so time now, hopefully they will gradually start to iron out.

Rebuild 2 - Block 5 Week 1 - 8M with 4x1200 @ Tempo

I was worried about this one. Storm Dudley was blowing outside and I knew the Chapelizod Road Wind-tunnel would be very challenging. Laced up the Hyperions and headed out shortly after work. Legs feeling less heavy than on Tuesday evening. Out along the river path and cross the road at the Chapelizod Gate. I had debated with myself on the warm-up if I should do the full 1200s without turning around, or should I do a 180 after every 600. In the end I opted for full 1200s.

The first one is, as I expected, not very demanding. It's downstream with the wind at my back. I get several 'too fast' alerts and I do try to ease off, conserve for the return journey. I complete the 1200 on target, run a further 300 before turning around, 300 back the way I came and then into the 2nd 1200. Start too fast and pay for it over the closing 400. Dudley is pushing me back, lungs are working, form feels sloppy. I get some too slow alerts near the end and push to stay in range. I correctly suspect that the Garmin will record a record heartrate this evening. After 600 of recovery I start the third 1200. Another wind assisted stretch, no problems to hold pace. Turn around again for the final 1200. Once more into the wind. First 400 are ok, second 400 the wind increases and I'm working. Last 400 are lean in and push and count down the metres. Very happy to finish this final 1200. The last one was just outside target range but tonight it is the average that counts.

The 1200s were completed in:

• 4:44 @ 6:21 min/mile (average 165 bpm)
• 4:48 @ 6:26 min/mile (average 177 bpm)
• 4:44 @ 6:21 min/mile (average 170 bpm)
• 4:49 @ 6:28 min/mile (average 179 bpm)

Average tempo pace 6:23min/mile (average 173 bpm)

Definitely on the upstream 1200s this felt a lot tougher than tempo. Hopefully the next tempo run will not feature strong winds like the last two sessions did.

Legs didn't really complain.

Total 8.09M @ 7:53.

Rebuild 2 - Block 5 Week 1 - The Weekend

Saturday Easy 10K+

Down in Cork. Needed around 6.6M to ensure I'd hit 40 for the week so just ran a simple out and back. Fairly grim damp wet and grey conditions. One short call of nature diversion along the way. Legs feeling heavy again but no calf presence and the rest of the legs were quiet. Feeling hungry on this one as had a bagel at breakfast and nothing since. Rest up for the rest of the day and fuel up ahead of Sunday's tester.

Total 6.60M @ 8:32 (average 136 bpm)

Sunday 14M with 6M @ Sub 3 MP

My third workout session in a row that was defined by strong winds. Very strong westerly winds blowing. I have 4 miles of warm-up and as anticipated as soon as I turn right at the Dunkettle roundabout and start following the dual carriageway toward town, I'm battling strong headwinds. Sub 3 pace is going to be challenging. I reach 4 miles at the bottom of Lovers' Walk and hit the lap button, let's get this started.

Could not be a tougher start, uphill toward the skew bridge and leaning into a very strong head wind. For the first mile the effort feels close to tempo as I struggle to hold regular MP, forget about Sub 3 MP. If I try to hold sub-3 now I will blow up. I play it strategically, I trust that once I cross the river I will get some respite and then I will have a tailwind to bring me home over the closing couple of miles.

It's very hard work along the Lower Glanmire Road and then along Horgans and Penrose Quay. Pace is holding around 4:24 [7:04]. So happy to cross the bridge, as soon as I turn east the effort drops dramatically. I run one lap of the Monaghan Road - Centre Park Road Loop. Here it's mostly crosswinds, but I'm protected by trees and buildings. The pace climbs to 4:15 [6:50] on the eastbound half of the loop but drops to 4:19 [6:56] as I turn and head back toward the bridge. Tell myself not to worry the arriving tailwind will get me back on track.

Over the bridge and finally I turn eastbound again to return along the Quays and the Lower Glanmire Road. The pace gradually picks up. I still need to work and I'm grateful for those occasional gusts that push me forwards. It's only with a kilometre to go when the Garmin for the first time in this 6 mile section tells me I am in target pace range. Perfect. Pace flicks between 4:14 [6:48] and 4:15 [6:50] for the rest of the run. Very happy to complete this Sub 3 section on target. That was tough thanks to the wind. Definitely needed to be mentally strong on the opening couple of miles and trust that the conditions would even out over the full section.

Took a fair bit out of me and the cool down 4.2 miles feel long. Glad to finish this one and satisfied with the work put in. That's the first week of Block 5 navigated successfully. Two wind dominated sessions. Hope for kinder elements next week.

4.00M @ 8:59 (average bpm 133)

6.00M @ 6:50 (average bpm 174)

4.20M @ 8:31 (average bpm 159)

Total 14.21M @ 7:57 (average bpm 156)

Rebuild 2 - Block 5 Week 2 - The Weekend

Oops, falling behind here. Catching up first with a review of last weekend's running.

Saturday 2400+(2x1200) @ Tempo

Back in Dublin, back in Phoenix Park. Out later than expected. Today it's southerly winds so I have a headwind on the downhill Chesterfield stretch of the Polo grounds road lap. First tempo section is 2400m, this is a full lap plus just shy of another 800m. This goes generally ok. I'm searching for clues as to how 5K (three laps) will feel at the end of this block. It won't be easy. An ample 1200m recovery before 2x1200m. These are also manageable. The hillier sections are easier today with favourable winds. No unwanted feedback from the legs. Some lower back presence on the cool-down though.

2400m in 9:27 @ 6:20min/mile (average 167 bpm)

1200m in 4:45 @ 6:20min/mile (average 168 bpm)

1200m in 4:42 @ 6:18min/mile (average 168bpm)

Total 8.09M @ 7:58

Sunday MLR 15M

Out a little before 8:00am last Sunday morning. Opting for my Booterstown 15 Mile loop. Legs were heavy for the opening miles. I mentally break down this run into sections: Home to Irishtown, Irishtown to the top of Booterstown Avenue, top of Booterstown Avenue to the Dodder, the Dodder to Rathgar, Rathgar to home. Legs started to wake from around the top of Booterstown Avenue. Along the seafront I had a stiff headline to manage. I couldn't hear my footfall, I could only hear unrelenting wind. It was a relief to move inland again. Happy to arrive at the canal still feeling strong, no sense of serious fatigue kicking in. Finish up with an average pace of 8:18 and I'm pleased with a heartrate of 135 bpm. Only the left glute providing feedback this morning.

Went for a long walk later in the morning and the legs felt ok. By the end of the day the Garmin had measured over 40,000 steps.

Ok that's week 2 down. Last summer my first attempt at this rebuild plan unraveled during week 3 of block 5. A very stiff and sore right achilles grounded me for 2 or 3 weeks and made me reluctant to jump back in where I'd left off and so began Rebuild-2 from scratch. Fingers crossed I navigate the rest of Block 5 with greater success this time round.

Weight still an issue - 73.1 kilos.

Total 15.15M @ 8:18 (average 135 bpm)

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)

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.

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

Block 6 Week 4 April 11 to April 18

Casting my mind back again. I can't seem to get back up to date on here. I finished Block 6 in Italy, and had two very tough runs while doing so.

Easy 10K @ 8:41 min/mile

I started the week with a gentle 10K on Monday morning. Two and a half laps of Parco di Trenno with some lower back stiffness. I need to front load this week because of travel plans.

10K with 2600 @ 10K Pace (2600m @ 3:50 min/km)

Tuesday was tough. I was working and barely moved from the desk all day. A 45min commute home and then it was into the running gear and across once again to Parco di Trenno. Normally with the 10K pace sessions I worry that it will be too difficult and then it turns out easier than expected. This was flipped on its head tonight, I underestimated the effort involved and found myself struggling to hold target pace.

After a warm-up lap I hit lap on the watch and get started. The opening stretch is slightly downhill and this isn't too tough, but it does feel tougher than expected. I take a near 180 turn at the south of the park and start the slightly uphill stretch. It quickly becomes very tricky to hold pace and the countdowns begin in my head, less than 1K to go, 800, 400, I'm puffing hard. The Garmin is toying with me over the closing 600 or so meters, and it sounds the too-slow alert a few times. I push over the last 50m to ensure I do stay inside target range (just). I'm wrecked. Chat with a dog-walker and her dogs while I pause to catch my breath. The 10K sessions are the ones I least look forward to right now. I suspect I'm running these a little too infrequently and I suspect that Sunday's 18 miler is still in the legs. Happy to hit target, not so happy with the effort required to do so, average 171 bpm.

Easy 10K @ 8:45 min/mile

Another mostly sitting working day on Wednesday. In the evening I run this my 7th consecutive run, a streak that contained 4 non-easy runs. Stay in Parco di Trenno. Spend the run thinking about the rest of the week's running. Do I make it 8 runs in a row and run my 4M tempo in the morning, or do I wait until later in the week, run it Sunday and push my long run out 24 hours to Easter Monday. I decide to take the sensible approach and opt to end the running streak tonight and leave the tempo until Sunday. Some left glute tightness on this easy run.

Very Easy 5K @ 9:03 min/mile

I spent Thursday, Friday and nearly all day Saturday revisiting the Cinque Terre in Liguria. Based in Vernazza we completed some long hot dusty treks during the day. Lots of climbing, lots of sweat and steps and some sheer drops to keep things interesting. Legs were tired at the end of each evening. Not really rest days. I did pick up a new pair of Dynafits while there, went again with size 9.5, when 10 is a better fit.

I didn't want to start cold into my tempo run on Sunday morning so Saturday evening, fairly late I headed out for an easy 5K in Milan as soon as we had returned from Liguria. Bit of a wind blowing. Heart rate very much under control at average 124 bpm.

Tempo 4M (4.00M in 25:45 @ 6:26 min/mile)

For the second time this week I underestimated the required effort. The 4M tempo would be run across over a lap and a half of Parc di Trenno. It's warm but not terribly so. The first mile is ok but then the effort starts rising pretty quickly. A bit like earlier in the week, the run starts to become demanding once I take the first 180 at the south of the park.

I complete the first lap (approx 2.25 miles) on target but I'm already doubting I will be able to hold pace until 4 miles. I make the most of the slight descent and keep the pace just about in target. No 'too-fast' alerts today, instead it's 'too-slow' alerts. Working hard over the final mile or so, but I just fail to stay inside target range, logging a final average pace of 4:00 min/mile. Lie on the grass for a minute or so enjoying not having to push anymore. Disappointed but also happy to have put in an honest effort. Average heartrate of 170 bpm is too high for tempo. My excuse is the previous 48 hours of hiking. I still logged the second fastest segment time this year for this lap of the park.

I won't change my plans for Block 7 where I will continue to target 4 miles at tempo, in block 7 I will again build to 4 Mile at tempo, but this time the recovery during the first tempo runs will be 1min per mile rather than the half-distance recovery used in block 6.

Long Run 16 Miles (16.03M @ 7:50)

Had some welcome company on this one. Started chatting with Angelo, training for a 1:40 attempt in the upcoming Milan half. I am happy holding a long run pace of 7:5X and I can hear someone breathing fairly hard behind me and gradually drawing level, we start chatting. Run around 10K together and I suspect the pace was a little too tasty for him (I offered to drop pace). Helps the run pass quickly. I leave Parco di Trenno afterwards and run a circuit of Parco delle Cave. Busy this morning with walkers, runners, cyclists. Finish the 16 miles with a brief diversion to the nearby rice-fields.

And that's block 6 concluded. Just that final tempo blot on my copy. Happy to run a downweek now ahead of Block 7.

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.

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.

Update from the PT Table

Visited PT at the start of the week and will be back for a second visit next Thursday. He says the hamstring issue is caused by weak hip-flexors. He worked on them and he worked on glute and hammer. Some (not too painful) dry needling on the hammer. I'm back on the sliotar and I'm stretching hip flexors twice a day every day. I asked if he thought I could run and he gave me the green flag to run around 25% of my mileage pre-injury. He feels some activity could be more productive than pure rest.

With this in mind I headed out for a short 3K tester this afternoon. I've been feeling almost nothing these last few days when walking (and cycling) but as soon as I start running I can feel a definite tension/tightness in the right hammer. Low down behind the knee on the inside of the leg. No pain (nor pings), but I do feel uneasy. I think I'll repeat this 3K every second day until next visit.

Peaceful resignation that DCM will be at best a 26.2 mile sub 4 long run.

5K for Starters

There are 20 weeks to year end. On paper this more than enough time to hit my revised 2022 goals (a 50 Mile week, a 20 Mile run, a 4 Mile Tempo). Target this week is to hit 25 miles in one piece.

Paces. I didn't like running at 9:00min/mile and slower during my recent rebuilding phase, felt heavy and unnatural. I don't think it did my form any favours. I'm going to set the following pace brackets. Just 5 gears until year-end.

• Easy 8:30 to 8:50 min/mile [5:16 to 5:29 min/km]
• Sunday Long Run 7:55 to 8:05 min/mile [4:55 to 5:01 min/km]
• Sub 3:10 Pace 7:03 to 7:14 min/mile [4:23 to 4:30 min/km]
• Sub 3:00 Pace 6:40 to 6:51 min/mile [4:08 to 4:15 min/km]
• Tempo 6:18 to 6:24 min/mile [3:55 to 3:59 min/km]

So started today with an easy 5K. From home and into the Park at Islandbridge Gate, run by the zoo main entrance and then exist at Infirmary Gate, home via Heuston and HSQ. Legs felt stiff when running, in a haven't run in a while type of stiffness. The hammer behaved as did the rest of the legs. This evening whenever I get up from sitting there is a light tingle from the hammer from behind the right knee. No pain. Before the run I completed some activation exercises and after the run a did my hip-flexor stretches.

Diet has been much improved these last two days.

One run at a time.

Total 3.15 Miles at 8:41 average 138 bpm

Easy Cork Running

Spent this last week in Cork.

I was happy to have run that last 4 miler back in Dublin despite the stingy hammer. The leg felt much improved after the run.

Packed two sets of running gear and my roller and resistance band before heading south. Watched 'Love Yourself Today' on RTE the night before and I loved it. It sent me down a YouTube rabbit hole the end result of which was 3 hours sleep on Thursday night. Took the 7:00am train to Cork on Friday. Spent the guts of the day walking around Ardmore and alongside Fota golf course. Grabbed an overly creamy mushroom at the clubhouse (I should know by now to avoid creamy pasta outside of Italy) and went out for a 6 miler around two hours later. Ughhh. Felt bloated and burpy and was happy to finish. But the hammer was generally ok.

Spent a sunny Saturday strolling around Killarney National Park and once back in Cork I laced up for an easy 4 miler. Had some hammer presence but overall I felt ok. I wasn't watching the watch and logged an average pace of 8:21. Faster than my prescribed easy pace but it felt very easy, I'll take that as a positive.

Last Sunday the goal was an 8 miler. Longest run since May. Overall I have to rank it as a success. Minimal feedback from the right hammer. The route contained one significant climb from Tivoli up to Mayfield and it went fine, the hammer did not object. I struggled to keep the pace down on this one and logged a final average of 8:26. Heartrate is still not where I'd like it to be but Strava fitness tracking is back on an upward curve. With this run I ticked off 25 miles for the week. Next up 30 miles.

A wet one last Tuesday. 10K round Glanmire, Dunkettle and Riverstown. I have noticed over the last couple of days that the hammer has been quiet while not running. Hopefully it stays quiet now for a while. I enjoyed the rain and getting wet on this one. Finished inside my easy pace range with an 8:32 min/mile average. Daring to feel optimistic again.

Didn't run on Wednesday and just ensured I completed an S&C session. Back on the road Thursday evening after work for a 4 miler. Legs felt a bit heavy on this one. The hammer behaved but I could feel a slight presence in the left hip/glute. I will be visiting the club physio next Wednesday and I will be pointing him to the left hip/glute and to the right hammer. Will look for a prescribed exercise program to help reduce and prevent issues in these two areas.

Gorgeous morning this morning in Cork. I head out on a simple 10K, out and back run. Blue skies, warm, no wind and legs that felt almost normal. I'll weigh in on Sunday but I reckon I've shed 2 kilo over the last 2 weeks, this despite Mum's best efforts to feed me senseless. Hammer continues to improve but hip presence is still felt. Again no pain, but just this nagging impression that I am only one careless exertion away from another slow heal injury. Next Wednesday's physio visit cannot come soon enough.

Hoping I see improvement on heartrate soon.

• Friday 6.02M @ 8:38 (150 bpm)
• Saturday 4.00M @ 8:21 (145 bpm)
• Sunday 8.02 @ 8:26 (152 bpm)
• Wednesday 6.22M @ 8:32 (147 bpm)
• Thursday 4.06M @ 8:37 (144 bpm)
• Friday 6.23M @ 8:18 (149 bpm)

The Week To Date

All this easy pace vanilla running gets a bit boring. Then I remind myself to be thankful that I can lace up and get out. Four runs completed this week accompanied with a growing realisation that the summer is ending. Still, fingers crossed for some Indian Summer runs this month.

Tuesday 5 Miles Easy

I was in Athlone for work today, found the will-power to get out when I arrived home. Darkness falling. I kept this simple, an out-and-back along the Chapelizod Road, the turning point a few hundred metres after the village. Pace was slow tonight but the legs felt surprisingly light.

Total 5.00M @ 8:54 (average 137 bpm)

Thursday Easy Hour

Haven't run an easy hour in a while. Opted for my Park route. Beautiful golden sunlight in the evening. First half of the run is generally uphill, second half downhill. I set up the Garmin to just show average pace and total time. I want to try stay in my easy pace range (8:30 to 8:49) just so I can get some comparative heartrate feedback for easy running. The first half it is easy to hold pace but I need to apply brakes on the trail descent down Chesterfield.

Total 7.05M @ 8:32 (average 140 bpm)

Friday Easy 4 Miles

Spent the guts of the day sitting at the desk, never a good preparation for a run. Legs not too pleased this evening. They feel heavy and the right hammer presence is a little more pronounced than usual. Another simple out-and-back along the Chapelizod Road, this time the turn around point is just after the clubhouse. I up the pace after a mile and a half as it's a little too easy. After the run the hammer stings a bit, no pain or discomfort as such.

Total 4.01M @ 8:46 (average 139 bpm)

Saturday Easy 7.5 Miles

A wet one. Still t-shirt running though. Was a little concerned ahead of this because the right hammer had tingled a bit in the morning. I ran more or less an anti-clockwise lap of the Park. Pretty much only runners and dog-walkers out today. I can feel the usual presence from the right hammer, but no tingling. The rest of the body feels ok. I'm anxious now to get the hammer looked at on Monday, the source of the presence/tingling etc is mostly in the tendon (I think) just behind the knee. I manage to forget about how the legs are feeling for the second half of the run and spend the miles day-dreaming. I do focus on staying inside (just) easy pace again today. Log 7.5 miles which means I need to hit 12 miles tomorrow to bring up 35 for the week. Fingers-crossed tomorrow goes fine.

Total 7.51M @ 8:30 (average 143 bpm)

Still Running to Plan

Last weekend went well. Over to the Park on Saturday morning before 9:00am and ran a 4 mile threshold run at JD prescribed threshold pace. Based on a 19:39 5K my threshold pace is 4:12 min/km. I add 3 seconds either side and plug that range into the Garmin, 4:09 to 4:15. The first two miles are manageable, the next mile things get trickier and the final mile is just plain hard. This really lays bare the loss of fitness suffered over the summer. I was happy to finish the 4 mile block, as usual run clockwise around the Playing Fields. No strong winds today, perfect conditions. The legs brought me round Howth Head later in the day and were tired but in a good way. The right hammer felt as tired and tight as the left hammer, which I see as a good sign.

Threshold 4.00M @ 6:47 (average 169 bpm) - Total 6.54M @ 7:39 (average 155 bpm)

If Saturday was like summer, Sunday was like winter, grey, overcast and wet. I laced up and headed out at a leisurely 10:00am. Plan was for 13 miles, but clearly I'd run 13.1. I ran this along the route of my old 20 miler run. Kilmainham - Rathmines - Ranelagh - Donnybrook - Sandymount - Ballsbridge - Portobello - Dolphin's Barn - Rialto - Kilmainham. Legs were tight and tired for the opening 4 or 5 miles but then settled in and felt pretty good for the rest of the run. Minimal feedback from the right hammer. My Sunday runs are prescribed at easy pace, anything from 8:08 to 8:58 min/mile. Already on miles 4 and 5 I was splitting too fast so the brakes were applied. Most of the remaining miles were logging at 8:1X pace. Happy with a 141 average heartrate and happy that the legs were ok for the rest of Sunday.

First time logging 40 miles in a week for a while. The only blot on my copy was an increase of weight by 0.8 kg. Back up to 74.8, I'm blaming BBQ and beer at Brazilian mates on Wednesday evening.

Total 13.11M @ 8:18 (average 141 bpm)

After a S&C session on Monday evening I was back on the road and back at the Polo Grounds on Tuesday evening. Always difficult to find the enthusiasm to get out for some speed work after a day sitting at the desk. Hyperions on for this. The plan is 4x1M @ 10K pace, 4:02 to 4:08 min/km (6:29 to 6:39 min/mile) off 90 seconds recovery. That big tent is up again near the Pavilion so there is an awkward diversion onto around 200m of grass on each lap. The first mile starts too fast and feels ok, and by the end of the mile I am on pace and not feeling so ok. Savour the 90 seconds recovery and into mile two. Tough. The next 2 won't be easy. Surprisingly mile 3 feels easier than the previous two, but mile 4 is tough. The ascent up The Lord's Walk comes early and mentally it's hard to countenance a full lap. Once I get the climb over with I recover a little on the flat and mentally it's easier on the Chesterfield descent. Happy to finish.

6:33 / 6:29 / 6:31 / 6:30

Total 8.37M @ 7:49 (average 153 bpm)

This week and last week my legs felt heaviest on the easy 10K the day after the 10K pace interval session. Out Wednesday evening and just put the head down and churn out the kilometres. The opening miles are slower than easy pace, only with the descent down Chesterfield does the pace pick up and come into range. Evenings are drawing in for sure, not many afterwork park runs remaining in the year.

Total 6.22M @ 8:53 (average 135 bpm)

Booked a later return trip from Athlone on Thursday evening and got my run in straight after work. I was told to check out the running trail in the Fitness Park at Athlone Regional Sports Centre, off the Greenway. It's a brilliant facility, will definitely return. A dedicated running track winding through the Sports Centre with metres marked out at intervals. Mostly tarmac but there are also variations where you can incorporate grit track running, my favourite surface. I must try run the exterior tarmac route as I suspect it has a segment on Strava. Leave the centre and work my way back toward the office. The last two miles see me shift up to steady pace and feature some laps in the IDA park. Legs feeling mostly good this evening.

A coldish shower with no shower nozzle before a dark-outside trip back to Dublin. Carbon Based Lifeforms and other similar sounds on my Spotify Daily Mix keeping me somewhere snug between asleep and awake.

Total 8.00M @ 8:05 (average 148 bpm)

Thanks! I do hope so too. I've been enjoying the last few weeks. I'm trying to not make comparisons with pre-July 2020 and just focus on ensuring steady progress, doesn't matter if that progress is slow or fast.

Last Midweek

On Mondays I do an S&C session supplied by the physio. He gave me this session more because I asked than because he felt I necessarily needed it. As mentioned previously he suspects training errors are the chief source of the niggles and injuries I've been battling for the last while. The legs are tired after the S&C session but in a good way. However I think some of the one legged squats might not be appreciated by the left knee, The first week was fine, but this second week the left knee was grumpy afterwards and was a bit sore going downstairs during the week. I'll try then again tomorrow, but will substitute with something else if I suspect the knee is unhappy.

The running week got underway after work on Tuesday evening. I battled the usual just finished work apathy laced up and started running. Headed for the Polo Grounds Road Loop. On the menu a slightly worrying 3x2K @ 10K pace. Current 10K pace is 4:02[6:29] to 4:08[6:39]. I'm never sure how these runs are going to go. That close on 200m grassy detour is still part of the loop. I start the first interval at the bollards immediately after the diversion. Some runners had just overtaken me so now I speed past them, clearly too fast as the Garmin signals 3:25 min/km pace. I ease off immediately and drift down the Chesterfield descent. I know that 2K is more or less a full lap plus 400m. Effort feels comfortably uncomfortable with the lap featuring the usual sections: make-hay on Chesterfield, dig-in on Lords Walk and stay-honest along the Pavilion stretch.

Recovery is still set at 90 seconds. The second interval starts near the end of Chesterfield which means the final part of this interval will be on Lords' Walk. Generally it goes ok and while I need to push on Lord's Walk I'm certainly not hanging on nor constantly checking the Garmin. The final interval being the final interval means mentally it's ok but it still features a full ascent of Lords Walk near the end. The 2K finishes along the grassy diversion. Getting dark now. Pleased with the start of the week I tip back home.

Intervals were:

2K @ 4:05 min/km (average 167 bpm)

2K @ 4:02 min/km (average 168 bpm)

2K @ 4:04 min/km (average 174 bpm)

Total 8.07M @ 7:59 (average 150 bpm)

Out Wednesday after work for 10K easy and for what I now expect to be the grumpiest leg run of the week. Instead the legs were surprisingly co-operative this evening. Easy pace settles naturally on the slower end of the easier range and I don't actively seek to change that. The first half of this 10K is mostly uphill, the second half mostly downhill and I am happy to switch to the downhill. Nice to still be able to go out with just a t-shirt on top but I do wonder how long more this will last, it's nearly October.

Total 6.22M @ 8:46 (average 134 bpm)

Not sure what happened Thursday but my legs were unhappy most of the day. Up early to travel to Athlone and most of the day spent sitting. Everytime I left my desk I was hobbling into a stride. Left knee sore on stairs (see above), right heel a bit stiff, left hip/glute cranky. So unsurprisingly as soon as I started running the legs starting protesting. Head down for the opening couple of miles waiting for the legs to accept that they had to run. Started to feel some way normal again in the twisty and turny Fitness Park track. I run an extra lap in here this evening to ensure I'd finish closer to the office than last week. This run was 6M easy plus 2M steady. The shift up to steady pace for the last 2 miles is fine. It some ways it feels easier than easy pace. Finish. Cold bracing shower and a doze back to Dublin. I was coughing a lot during the day and head started to feel off, congested nose, sore eyes generally not feeling sharp.

Total 8.06M @ 8:17 (average 144 bpm)