2012 4 Races for 4 PBs

Rebuild 3 – Block 2 Week 4 – 11M+ at long run pace

Sunday morning I repeated my 11 miler route from two weeks ago. It’s so much more comfortable a ride in the new shoes. Stride feels good and natural, legs feeling lighter than usual. I enjoy this one, taking in the Sunday morning activity around me. Manage a few hundred metres on the sand at Sandymount, very heavy underfoot here though. U-turn at the rail crossing to bring me onto Merrion Road and I head back home via Ballsbridge, Ranelagh, Rathmines, Dolphins Barn and Rialto.

No feedback from the right hammer that I can remember, and really minimal feedback from the left hip/glute. The engine felt fine and it was not demanding to hold average pace between 8:00 and 8:15. Legs almost felt normal this morning and I realise I’ve nearly forgotten what it feels like to run on normal legs. They also felt ok later while busy in the kitchen getting lunch ready.

Block-2 completed with all goals achieved: 4M @ MP, 2M @ Sub3 MP, longest run up to 12M, average weekly mileage between 35 and 40. Will enjoy the down-week now before starting block-3. I think the biggest challenges will be returning to the Brooks Tempos for the (gentle) reintroduction of Sub40 10K pace and I suspect pushing sub3 MP up to 4M will be demanding.

My first weigh-in at the start of this rebuild was 76.2kg, by the end of block-1 I had lost 1.8kg and weighed in at 74.4kg, and now at the end of block-2 I have lost a further 1.7kg and weighed in at 72.7kg, first time under 73kg in quite a while. Hope to be at least in the 71s coming out of block-3.

Total 11.31M @ 8:08 (average 137 bpm)  

Rebuild 3 – Block 3 Week 1 – Easy Hour

Block-3 started Monday evening. The goals for this block are:

• increase weekly mileage to 40-45 Miles
• increase longest run to 14M
• run 6M @ MP
• run 4M @ Sub3 MP
• run 1M @ Sub40 10K pace

That's a tastier set of objectives than those hit in block-1 and block-2. I'm most concerned about the 4M @ Sub3 MP. And I hope sub40 pace won't feel too tough, it's been a while.

Monday night was a gentle opener, an easy hour on my Crumlin route. Probably won't be too many more of these as the evenings get longer and the easy hour returns to the Park.

The legs felt surprisingly ok this evening. After a long day at the desk I was braced for stiff uncooperative legs but instead they were loose and not really complaining. I think the new Glycerins are helping, didn't feel the concrete as much. Once again I don't look at the Garmin until I've reached the end of Stannaway Road, tonight it show's 8:42min/mile pace, so on target and a little quicker than the last couple of runs here. I felt the miles passed quicker than normal as well, maybe because I was enjoying the run more. Happy with a final bpm of 133.

Legs ok afterwards, and another roller and core session gets logged.

An encouraging start then to block-3. The first test arrives quickly though with 5M @ MP planned for Tuesday evening.

Total 7.05M @ 8:40 (average 133 bpm)

Rebuild 3 – Block 3 Week 1 – Easy Hour

Out Friday morning for a Paddy's Day run. Had to work on keeping the pace down for this one. Wore a green Cork City top for the day that was in it and along the towpath to Chapelizod I got one (positive) call-out because of it. There was some presence from the left hip/glute, not totally unexpected after 2 days without running. Tricolour outside Aras. A mini diversion behind the Polo Grounds. Then out at Islandbridge and home.

Felt generally ok for this run. However later on Paddy's we strolled up to the Papal Cross and on this walk my left knee started to complain. I think it might be my casual shoes and that they are flatter and less cushioned than my runners. I've been wearing a retired pair of yellow Asterias as casual shoes, but didn't wear these midweek. I decide I'll start civilian usage of my just retired Glycerin 19s as well. Hopefully this left knee soreness will work itself out.  

Total 7.05M @ 8:30 (average 138 bpm)

Rebuild 3 – Block 3 Week 1 – 12M (@ long run pace)

Left knee was much improved and stayed quiet for the whole run. A tiny bit of left hip/glute presence at the outset but it settled down, and the right hammer was also quiet. Encouraging. Nice weather as well, a little chilly when I first stepped out but I ran with only a t-shirt on top for the first time this year and it was fine after a mile or two.

Despite several Grand Slam Guinness yesterday, I felt fairly fresh this morning. The engine was good and I had to concentrate to stay inside target range (8:00 to 8:15). I logged a few too many miles the wrong side of 8:00: M2 7:46, M3 7:40, M6 7:47, M12 7:56. The first two probably because I was running uphill and over compensated.

I ran this around my usual 12 miler route and the real proof that the legs weren't bothering me was when I took a wrong turn while daydreaming near the end and left the Park at Island Bridge rather than continuing up Wellington and out Park Gate. I continued to Park Gate along Conyngham Road. Actually works out closer to 12M with this diversion so I'll use it in future.

Pleased with this run. And also very pleased with today's weigh-in: 71.3kg (I double-checked more than twice). That's 4.9kg lost since starting this rebuild and I think the legs are starting to appreciate it.

First 40M week since the start of October. All told, a good start to block-3.

Total 12.11M @ 8:01 (average 143 bpm)

Rebuild 3 – Block 3 Week 2 – 10K with 3M @ Sub3 MP

I was off work Tuesday and Wednesday but didn't get to run either day. Spent a sunny Tuesday morning clocking up over 20000 steps around Dollymount and St.Annes', come late afternoon the legs felt tired and I didn't fancy the prospect of 3M at Sub3 pace. I was travelling pretty much all day on Wednesday from Dublin to Macroom, around Cork, and back to Dublin late. So I didn't get back on the road until Thursday evening.

The legs felt heavy after my midweek break and after a desk-bound day. I ran my usual Kilmainham-Inchicore-Chapelizod-Islandbridge-Heuston loop. After a little over a mile, at the start of the Ballyfermot Road, I hit lap on the Garmin and start the Sub3 session. It takes a while to build up to pace. There is an initial incline to deal with and there is a very heavy soaked-in-10-seconds shower with a stiff headwind to keep things interesting. The descent down to Chapelizod gets me on pace. The stretch along Chapelizod Road demands concentration but I'm mostly running at the fast end of target pace, Garmin showing either 4:08 or 4:07 with some too fast alerts. The incline up Conyngham Road scrubs some speed off and I finish the sub3 section near the bus depot.

That was demanding enough, but I remind myself I was coming cold after a two day break, it was an evening post work run and I was holding pace in the faster end of my target range. I complete the 3 miles in 20:08 @ 6:43 min/mile pace with an average 161 bpm.

Tack on some additional minutes around my Royal Oak loop to bring up 10K for the evening. Happy with the run. Legs didn't complain.

Biggest concern at the moment is the left knee which is complaining a bit when not running, especially ascending stairs. I iced it later in the evening and that seemed to help. Again I don't think this is IT band related, it's more to the front. Hopefully it sorts itself out.

Total 6.23M @ 7:57 (average 145 bpm)

Rebuild 3 – Block 3 Week 2 – 800+(2x400) @ Sub40 10K Pace

Out mid morning last Saturday. Mostly sunny conditions. The new Hyperions get their second outing. Tip over to my Polo Grounds Road Loop. Right now this pace I can look forward to, because it allows me to run fast but I know speed endurance isn't being tested. Next block onwards these runs will become trickier.

I hit lap on the Garmin to start the 800. Soon after I realise that the top corner of the loop is shut for roadworks and pathworks. I have to check my stride to navigate some barriers. Not ideal. I finish the 800m down Chesterfield as normal, and the 400 is run up Lords Walk as normal, but for the final 400 I turn 180 after the Pavilion and run it clockwise back down Lords Walk.

These were fine, very manageable. I was pleased at the start of the final 400 to see 3:4X pace showing and for it to feel ok. I slowed down but it's encouraging as from Block-4 I will be re-introducing small quantity sets of 400s, 600s and 800s where I will be targeting 3:4X pace. Final splits were 3:08, 1:34, 1:34.

I should have planned Saturday's run a bit better, I have some miles to log after the fast sections, would have preferred to have ran the sub40 stretches closer to the end of the run.

Total 7.34M @ 8:22 (average 139 bpm)  

Rebuild 3 – Block 3 Week 3 – Easy 10K

Started the third week of block-3 Tuesday evening after work. Left shin had felt ok during the day having ached quite a bit on Monday. After around a mile or so I could feel a light presence in the shin, but it stayed light and there was no pain. Out later than planned so I wasn't able to take proper advantage of the longer evenings. Up the right hand side of Chesterfield from Park Gate to the Phoenix roundabout, then back down the other side of Chesterfield and back out Park Gate. The Chesterfield lamp-posts were lit for the descent. Home via a slight diversion toward Inchicore.

Gentle start to the week, feeling cautiously optimistic that the shin ache will resolve itself.

Total 6.23M @ 8:45 (average 136 bpm)

Rebuild 3 – Block 3 Week 3 – Easy 5 Miles

Dash to the plumber providers nearby to buy a replacement washer for a leaking kitchen sink. Come home to see that despite turning the mains off quite a bit of water had poured across kitchen work services and into one of the lower cupboards. Fix the tap and spend 15 mins drying up the various kitchen surfaces. Then it's time to lace up and head out for some more water, a waterfall from a gutter at home that badly needs cleaning and then 5 miles under non-stop rain splashing through wide and deep puddles.

I have the S-Bends, Acres and the Khyber pretty much entirely to myself. Legs felt ok, maybe a little heavy. I realise only at the bottom of the Khyber that I'm travelling too fast. I apply brakes for the last mile and a bit until I drop back in the 8:30s.

Hope for slightly drier conditions over the weekend.

Total 5.09M @ 8:31 (average 135 bpm)

Rebuild 3 – Block 3 Week 3 – 14 Miles @ Long Run Pace

My longest run in I don't how many months. I enjoyed this one. The legs weren't protesting and didn't feel heavy. I tried out some new roads to run as well.

I started by running from Heuston along the South Quay all the way to the Samuel Beckett Bridge, crossed over and turned for East Wall by the Arena. Right along Alfie Byrne Road and then I swung briefly left to Bram Stoker Park and up the Malahide Road before turning left onto Griffith Avenue. Some snazzy looking apartments on the right along here (checked them online later and they are rental only, all the best apartments are rental only it seems). Turn left off Griffith at Drumcondra and head for the canal. Whitworth Road as the sun tries to come out. Phibsboro, when will they redevelop Dalymount? Then along the NCR to the Park. A little moment of concern here, not hungry I didn't have a substantial meal Saturday evening and for a moment I thought I was starting to crash. This only lasted a few minutes and then I felt good again.

Up by the Polo Grounds (I was wise to head for the Playing Fields yesterday, the Polo Road Loop is still blocked off). Up to the Phoenix and then it's mostly downhill to home.

Happy with this one. Legs were good for the rest of the day, including 90 minutes in the kitchen on lunch duty. Cautiously looking forward to longer, warmer and sunnier Sunday morning runs now.

Weigh-in was heavier than last week but still in the 71s, that's fine. Targeting the 70s in Block-4

Total 14.01M @ 8:02 (average 139 bpm)

Yeah I'm hoping that the stadium gets a makeover with lots of love. Same hope for Richmond Park. Was down in Tallaght for City game a few weeks back, stadium there is setting the standard.

Rebuild 3 – Block 3 Week 4 – 7M+ with 4M @ Sub3 MP

Got this done Wednesday evening. In my head this was always going to be the key test of block-3. I don’t think I doubted that I would complete it on target but I was concerned about how difficult it might feel, especially being any after-work run.

While heading across to the Park I was encouraged by legs that felt fairly responsive and not too heavy. Clockwise lapping of the Playing Fields was the plan. Four miles would take more or less 2 and a half laps.

Several football matches in progress so I’m not alone this evening. I start the 4M at my usual spot, the second bike symbol on the path heading up Acres. I push stronger than necessary over the opening 200m or so just to get an initial ‘too fast’ alert and then I start a controlled easing up of the pace. I’m wearing the Glycerins which I expected to feel heavy but instead they provide a surprisingly light and bouncy ride. I had been thinking to switch to the Tempos once I go beyond 8M at Sub3, but now I’m not so sure.

Lap 1 is completed without issue. I’ve dropped into target pace and the effort levels are manageable. Not overly windy this evening, a light breeze blowing from the west. 

Lap 2 is a little more difficult but not by a lot. I’ve stopped looking at the Garmin and I’m running at what I feel is the correct pace, trying to keep honest. I’ll check pace again during the final partial lap just to be sure I don’t risk running too slow, fail to hit target pace and have to repeat block-3!

Enjoying working on this one. I head into the final partial lap and complete my final ascent up Acres. I check pace on the ascent and I’m pleased to see 4:09 min/km [6:40 min/mile] showing. I can afford to ease up a little if I need, but I’m happy to hold pace across the rest of the partial lap.

Job done. I complete the 4M in 26:42 @ 4:09 min/km [6:40 min/mile]. This is 2:55 marathon pace so well under 3 hours. Average heartrate recorded at 171 bpm, this definitely reads higher than how I perceived the effort.

I compared this with a similar run from last October during an ill-fated rushed return to training. In October I completed four miles at 4:10 [6:42] pace but with a lower heartrate of 166 bpm (yet I remember it feeling much harder than Wednesday evening). Hopefully, touch-wood this time round after three blocks of cautious and patient build-up I will avoid being side-lined like I was shortly after the October effort.

Total 7.23M @ 7:36 (average 152 bpm)  

Last weekend of Rebuild 3 – Block 3

Finished Block-3 two weekends ago under blue skies in Milan.

6M+ 1M @ Sub40 10K Pace

This was kind of fun. I base myself again in Parco di Trenno. On my first lap I hear a runner approaching from behind, good form and he runs past me. He's running a different loop to me because he overtakes me again later in the lap. Then as I start into lap 2 I hear him approaching again, he draws level with me, I think for a moment he is going to start chatting but he drifts ahead again. Three times overtaken by the same runner. But I know my faster mile is approaching, I want to run roughly half along the slight downhill and half along the slight uphill. As I arrive at the kink in the path that signals the start of the 1M he is about 80m ahead. I hit the lap button and accelerate, he can hear me arriving glances over his shoulder and I shoot past him. I did exaggerate, checking the Garmin shortly after overtaking I see 3:22 [5:25] pace showing, oops. I ease up gradually for the rest of the mile.

The mile felt easier than my heartrate (177 bpm) suggested. Completed in 6:18 right at the fast end of target. I also ran this in the Glycerins as I only travelled with one pair of shoes. I had hoped to pick up a pair of Dynafits while in Milan and so didn't want to have to squeeze three pairs of shoes into my cabin bag on the return journey (in the end I couldn't find the Dynafits I was looking for). The Glycerins definitely provided extra bounce and less feel for the faster mile.

Total 6.64M @ 7:47 (average 149 bpm)

13.1M @ Long Run Pace

I complete block-3 two Sunday mornings ago. Mostly warm and mostly blue sky. I head to San Siro for starters, running a lap around the Stadium before heading along via Novara before turning right for Parco delle Cave. Nice wide dirt and grit tracks in this park and I stay for two laps. Water levels in the lake are lower than usual, it has barely rained all year here.

The legs are feeling good and my pace threatens to be too fast, I need to focus and press the brakes a few times. It's so nice to be running on generally light legs, warm, seeing my shadow on the path and feeling the sunshine. Makes me look forward to longer Sunday runs planned in later blocks. I leave Parco delle Cave and transition back to the very familiar Parco di Trenno. I complete a lap and some bits to bring up just slightly over half-marathon distance. Enjoyable run to complete block 3. Six of the 13.1 miles were run slightly faster than target.

No weighing scales means no weigh-in.

Total 13.20M @ 8:02 (average 140 bpm)

Thoughts after Block-3 and before Block-4

Block 3 was a success. All goals hit and I never struggled to hit those goals. I had been concerned about the 4 miler at Sub3 pace but in the end it was less challenging than I imagined. More significantly Block-3 gradually saw me paying less and less attention to the left hip and glute and to the right hammer. The latter was generally very quiet and the former, while I can still detect a presence on runs, I only notice if I actively think about them.

I have had several runs in the second half of this block where the legs felt light and felt good and that has been very very welcome. The last years have conditioned me to thinking I will experience some discomfort, some niggle, some ache, or some worry on every single run. But recent runs have given me hope that this doesn't necessarily have to be the case. I'm wise enough not to get too carried away and I know that things can change from one stride to the next, but I'm going to make sure I appreciate any run where the legs are free, loose and light.

One factor I think that has made a difference, I've started wearing my retired Glycerins as my regular day-to-day shoes. They feel so comfortable and cushioned. Previously when walking my legs felt heavy and complained a lot, creaks and niggles and twinges. Now instead it's a pleasure to walk. I bounce along and the legs are 99% happy. Cannot see myself going back to civilian shoes anytime soon.

Focus now turns towards Block-4. The goals are as follows:

• hold weekly mileage between 40 and 45 miles
• increase longest run to 16 miles
• run 8M @ MP
• run 2M @ Sub40 10K pace
• reintroduce short interval sets (6x400s, 4x600s and 3x800s) targeting 3:4X pace.

I'm confident for the 8M @ MP and generally confident for the 2M at Sub40 pace. I'm really looking forward to the intervals, but equally I'm most concerned about these and their potential to upset the legs. In previous rebuilds I structured these fastest runs poorly, each run I was tasking myself to run longer and longer at this fastest pace. This time round I want instead to focus on becoming familiar with the pace. I will stick with the structure of the intervals for the next two blocks (then add additional intervals in future blocks) and just become accustomed to running at 3:4X pace again. Doesn't matter if I run one session faster than another the only goal is to complete at 3:4X pace. Hopefully I'll see improvements in heartrate as the weeks pass. I will also run an interval session during my downweek, as my keep-my-legs-loose-run, all other running in the downweek will be easy. This also ensures I will run an interval session 4 out of 5 weeks. In previous rebuilds this was 3 out of 5 weeks and never really allowed me become familiar with the pace.

Fingers-crossed I navigate Block-4 as successfully as I did Block-3.

Rebuild 3 - Block 4 Week 1 – 4x800 @ Sub40 10K Pace

Must check if the Polo Grounds Road Loop is fully open again. I assumed it wasn’t and went to the Playing Fields yesterday evening for this one. Because I have a 14 miler with 8M at MP planned for Sunday, I scheduled this run for midweek rather than for Saturday. I put on the Hyperion Tempos and ran my usual warm-up to my usual starting spot, the second bicycle graphic on the path up Acres. Hit the lap button on the Garmin and got to work.

The first 800 feels harder than expected. I’m hoping that this is because of the incline and of the northernly head-wind. I get some too slow alerts along Acres. Happy to have 400m recovery before starting the second 800. This one feels much easier, no head wind, no incline, some downhill and some too fast alerts. The third 800 is the toughest of the evening as it is again up Acres and again into a headwind. That’s the last of the real work, the fourth 800 is very manageable. The wind can be such a factor on the Playing Fields, certainly more so than around the Polo Grounds. 

Target range per 800 was 3:08 to 3:12. The actual 800 splits were: 3:09, 3:09, 3:12, 3:08. Average 800 was completed in 03:09.61. Average pace 3:57 min/km [6:21 min/mile]. I have long way to go to get back to running sub 40 10Ks on demand. Little steps.

From Block-4 I’m logging my 2 harder weekly sessions as work-outs on Strava.

Total 7.12M @ 7:54 (average 142 bpm)

Rebuild 3 - Block 4 Week 1 – Easy 5+ Miles

Winter hasn't quite disappeared yet. Overcast and chilly this morning and I put on a warm running jacket. Out around 9:30 and the legs feel a little heavier and a little stiffer than I expected. They do loosen out as the run proceeds. Avoided the park for this one and headed to the canal instead. About a mile or so in it starts to rain. I follow the canal east as far as Emmet Bridge then cross over and turn back toward home passing Griffith College enroute to Dolphins' Barn. I cut through the new hospital and then down to Heuston. A diversion through IMMA before turning for home.

Had to ease up a lot over the last couple of miles to ensure I stayed in target range.

Legs generally feeling ok ahead of tomorrow's key run. I feel heavy, curious to see what the scales say tomorrow. I want to come out of block-4 in the 70.XXkgs but I suspect I have some work to do.

Total 5.56M @ 8:32 (average 131 bpm)

Rebuild 3 - Block 4 Week 2 – Easy Hour

Heavy legs under a heavy sky Tuesday evening. It was cold as well, running jacket back on.

Ran my Park easy hour loop. I didn't check the Garmin until after 3 miles and saw average pace of 8:40 showing. That would speed up as I ran into the faster second half of the loop and I needed to apply the brakes as 8:2X pace started to show. Some concern when descending Chesterfield. The front of my left knee starts to ping, I stop for a moment before continuing. After around 50m it passes and doesn't return. I hope this was a single episode. It has happened before that my left knee can complain on single run and then remain silent again for several months. This was the front of the knee, not the outside of the knee like in 2020.

On the roller again later in the evening.

Finish the loop just 3 seconds over the hour.

Total 7.05M @ 8:31 (average 135 bpm)

Rebuild 3 - Block 4 Week 2 – Easy 10K

Started the weekend's running Friday evening after work. Beautiful conditions, mostly bright and mostly warm. I ran the same route as 7 days ago, so some War Memorial Gardens, a Khyber ascent, a short Chesterfield descent, a trip behind the Pavilion, an exit from the Park at the top of Infirmary Hill, then home via Jame's. Just like last week the legs were tired for the opening miles and had loosened up for the easier second half of the run. Good mood with the long weekend stretching ahead.

Total 6.23M @ 8:31 (average 137 bpm)

Rebuild 3 - Block 4 Week 2 – 15 Miles @ long run pace

Ran my longest run of the year on Sunday. A south city 15 miler that brought me to over 160 miles for April, my busiest month in a while. The weather Sunday morning was mostly good, no jacket required.

I headed straight for the sea by Irishtown and Sandymount. More people in the city centre than usual and I think this made me up the pace early on. Trying to get through this busy section, mile 2 logged at a surprisingly quick 7:29. I needed to put the brakes on early. Found it hard to hit target pace for each individual mile.

Legs felt a little heavy at the start but they eventually settled in. I followed the sea past Sandymount, normally I would turn back inland on Booterstown Avenue, today I continued south a while longer, past Willow Park and Blackrock College and turned right onto Mount Merrion Avenue. A slight but steady climb for almost a mile, heavy camber on the road so stuck to the footpath. Nice to run new roads; some nice pads along here.

Turn right at the end and head down to the Radisson before joining the DCM route in reverse. Legs are fine, engine feels good. Through Clonskeagh and I follow the Dodder river-path to Milltown. More nice pads along Orwell Park. Pace is steady at the fast end of target. I descend from Rathgar through Harold's Cross to the canal. Back in familiar territory now. I run through Rialto and home. Miscalculated the distance slightly and run about a third of mile more than planned.

Felt no fade of note over the closing miles. Legs were ok afterwards although the left knee was a bit achy 24 hours later. Very surprised to weigh-in at 70.0kgs. Lost over a kilo in a week and I'm very close to dipping under 70.0kg for the first time in long time.

Total 15.35M @ 8:01 (average 144 bpm)

Rebuild 3 - Block 4 Week 4 Midweek

Still playing catch-up on here. I finished Block-4 last week, this is what I did in the midweek.

Tuesday Easy Hour

I opted for my usual Park Loop for this one but had decided I would run it anti-clockwise instead of clockwise. I'm a creature of habit and only after around 200m did I realise I had by default started running in the usual direction. Not going to turn around now, next time I'll remember. I have a little presence again in the left knee but otherwise the legs feel ok. I start a little slower than usual and probably only drop into easy pace range somewhere near Ordnance Survey road. Beautiful evening, the weather has definitely picked up over the last days. Once upon a time I would have been moaning about training for months in the cold only for the temperatures to soar ahead of marathon day down in Cork.

Total 7.04M @ 8:37 (average 134 bpm)

Wednesday 3x800 @ 3:4X pace

Despite this looking very easy on paper I was feeling nervous as I got closer to the 800s. The confidence from last week's 600s had faded. I selected the southern path along the Playing Fields for this one. Weather was bright and warm. I stopped for a few seconds ahead of the first 800, paced a little and just got into the correct frame of mind. I get to work.

Target time for the 800s is between 2:56 and 3:03. Half distance recovery between reps.

First 800 is from Acres to the Fort and has a tailwind. I start too fast and gradually need to drop the pace throughout the rep. Not as difficult as I feared but the effort levels did increase over the final 200. Time 2:56.17.

Second 800 is much tougher, into a headwind. Lungs working for the final 300 or so. Happy to finish. Time 3:03.62.

Final 800 is wind assisted again. It feels ok and as usual just knowing that it is the last one helps me keep honest. Lungs working for last 200. Time 2:58.49.

Wouldn't have been very keen on a forth 800 into the wind. Headed home to cheer on Milan in the semi-finals :(

Average 800 in 2:59.43 that's 3:44 pace (average 166 bpm)

Total 5.58M @ 8:16 (average 143 bpm)

Friday Easy 10K

Incredible weather, rich blue sky, warm sun, warm air. I run my new 10K route and enjoy the Friday evening mood around the War Memorial Gardens, up the Khyber, along Chesterfield and around the Polo Grounds. The legs aren't as light as the mood, but at least the left knee isn't complaining too much this evening. Two more runs to go to complete this block (on target hopefully) and then a well timed down-week to focus on some roller and powerband time.

Total 6.31M @ 8:41 (average 132 bpm)

Downweek between Blocks 4 and 5.

Last week was a downweek. My left knee has stopped protesting so I think it appreciated some down time, particularly the absence of a Sunday long run.

Wednesday 17 May - Very Easy 5K

Overcast and muggy, hopefully not a sign of what June and July will bring. Opening the down-week with a very easy trot around Inchicore and back. No looking at the Garmin throughout and enjoying not needing to chase any sort of target pace. Left knee was fine but the right knee provided a few faint pings. Slow, short and a relaxed heartrate.

Total 3.14M @ 9:01 (average 122 bpm)

Friday 19 May - Easy 10K

Up Infirmary Road and around the outside of the Park as far as The Hole in the Wall. Another muggy one. When I finished work I was in autopilot and laced up in my Glycerin 19s by mistake. I retired them a couple of months ago but I've been wearing them as my day to day shoe and they're resting just inside the front door. My footfall did feel strange but I didn't think too much of it. Some light feedback from the knees. Heading down Acres I stick to the grass and do the same turning left for the Fort.

Only when I got home did I realise I'd unwittingly unretired the Glycerin 19s.

Total 6.25M @ 8:41 (average 132 bpm)

Saturday 20 May - 6x400 @ 3:4X pace

Kept the legs honest and awake during the downweek with this solitary session, 6x400 @ 3:4X pace. The south side of the Playing Fields my elected venue. Some kids football games happening on either side so I got to dash back and forth past watching parents. It's 400m from the path at the bottom of Acres to the start of the first copse of trees.

These feel more comfortable than the 6x400 session a few weeks back, not easy easy but never struggling to hit target (apart from the 2nd interval where I misjudged pace on the first 200). Legs felt good and lungs were responding well. I could have run another 2 if required, that'll come in Block-6, all going well. Splits were:

1:29.58

1:30.44

1:28.99

1:30.10

1:29.87

1:28.26

That's an average of 1:29.54, 3:44 min/km and an average 165 bpm. Splits were a little faster than last time out, heartrate a little higher even though it felt easier. Cool down back home ahead of the rugby (after 90mins dialled on for work).

Total 6.35M @ 8:20 (average 140 bpm)

Sunday 21 May - Easy 10K

Went off-road for most of this one. Across the 15 Acres past the Cross towards Furze. Swung left around a copse of trees and stopped to check out an old marker stone on the ground half hidden by grass, "No 41, Oak and Larch, Planted 1897". I wonder how many more curiosities like this are scattered around the mark. Legs were a little heavy at the outset, but they loosened out and it was nice to be running alone in the middle of Acres with just the sound of starlings for company. Skirt around the perimeter of St Mary's and head for the Fort and home. Enjoyed that. That's 20 weeks of this 50 week rebuild completed. Next up Block-5.

Total 6.23M @ 8:52 (average 134 bpm)

Block 5 - Week 2

Spent Monday through Friday in Athlone. All day workshops, early starts, early prep, post workshop debriefs. Running a welcome tonic.

Monday May 29 - Easy Hour - Total 7.05M @ 8:31 (average 135 bpm)

An easy hour to open week 2. Legs were a little sluggish to start with but warmed into it. I'd been up since before 6. Headed from the town centre out the Dublin Road to the Creggan Hotel, through the IDA Park, and looped back into town along the Ballymahon Road. All under glorious warm sunshine. How long can this weather last? Judged the route and pace well, finishing back where I started after exactly an hour (and 7 seconds). Quick shower and grabbed some last orders pub grub in the hotel.

Thursday June 01 - 4x600 @ 3:4X Pace - Total 6.61M @ 8:28 (average 148 bpm)

I had scheduled this one for Wednesday evening, but work and post work meal meant I had no window. Up at 5:50 to log-on, all day meetings, I was really tired come evening and didn't know what to expect from this. Into the Tempos and I head for the Greenway. I warm up as far as the bridges by Garrycastle. I know from a recent session that these are 600m apart, providing a perfect visual of how much ground I still need to cover during each interval.

As is the new norm, it is still, sunny, hot and heavy. With some trepidation I hit lap on the Garmin to get the session proper underway. It goes well. I am certain the Garmin mis-measured the 3rd interval, it flashed high 3:5X early on even though I know I was travelling at the same speed as the other 3 intervals, and so I needed to push hardest on the 3rd interval to record my slowest time. I didn't detect any great difference in effort depending on the direction of the 600. Splits were as follows:

2:13.93 (165 bpm) 3:43 min/km

2:13.95 (168 bpm) 3:43 min/km

2:21.84 (169 bpm) 3:56 min/km (Garmin glitch I'm convinced)

2:13.49 (169 bpm) 3:42 min/km

That's an average 600 of 2:15.80 (168 bpm) 3:46 min/km

Apart from the Garmin skewing my average I am happy with this session, especially considering how sleepy and mentally drained I felt. Hopefully a day less of recovery won't negatively impact too much on my Saturday morning run.

Friday June 02 - Easy 4+ Miles - Total 4.44M @ 8:37 (average 134 bpm)

Travelled back from Athlone in the afternoon. Laced up for a relaxed short easy run in a sunny Park. The Park's not too busy this evening, likely that people are travelling for the long weekend. I take in a loop around the Papal Cross and a descent down the Khyber. I'd expected the legs to be tired and heavy, instead they were surprisingly light and responsive. Bodes well for tomorrow.

Saturday June 03 - 2400+(2x1200) @ Sub40 10K Pace - Total 7.95M @ 7:46 (average 146 bpm)

Travelled to Cork early Saturday morning. Had 2 glasses too many of wine the night before. The combination of vino, an early rise and more sun and heat meant this one wasn't a lot of fun. I opted for the Tivoli Road rather than North Esk as I was stuck for time and this would be a little shorter. Start the session proper by the Vienna Woods Hotel. The opening 800m are encouraging but once I cross by the roundabout and start heading townwards along the dual-carriageway the effort starts to increase. I wonder if having some downhill and uphill built into my usual Polo Grounds Loop, means running at this pace on a flatter route feels more difficult. The 2400 ends close to Silver Springs Hotel. I continue in the same direction for 600m turn around and after another 600m recovery I start the 1200s. These are more manageable than the 2400 and possibly there is a little wind assistance involved. I had to stay focused and honest to ensure I didn't drop slower than target. Pleased to finish this session.

2400m in 9:28.29 (146 bpm) 3:57 min/km (I think the bpm were higher)

1200m in 4:45.33 (172 bpm) 3:58 min/km

1200m in 4:45.49 (173 bpm) 3:58 min/km

With this heat I really don't envy anyone running CCM23 tomorrow.

Sunday June 04 - 15M @ long run pace - Total 15.02M @ 8:02 (average 143 bpm)

Even though I last raced in Cork back in 2017, it still feels strange not to be racing in CCM, full nor half. At least today I was running simultaneously with the marathon. Another scorcher. To avoid clashing with the marathon I head east of the city, and out and back following the Cork-2-Cobh route. New cycle/pedestrian paths have been built along here, wider than the road in parts. It's great for running, separated by kerbing and dense banks of wild-flowers from the road. There is however very little shade and the sun is a factor in this morning's run. It's 7.5 miles out and this brings me just beyond the gates of Fota Resort Hotel (lots of hotels on my runs this week). Sun or no sun I feel good and I'm really enjoying this one. I'm particularly pleased to see average pace drop into the high 7:5Xs on the return leg, I don't notice any increase in effort, stride feels fluid and natural. I apply the brakes when mile 10 logs at 7:38. And gradually, over the closing miles, I bring the pace back into range.

There follows some cliff walking and beach time in Waterford in the afternoon, no complaints from the legs. I do sleep well Sunday night.

I'll post about Block 5, Week 3 tomorrow.

Block 5 - Week 4

This was a key week of the rebuild. The first week where I don't feel hugely confident that I will tick off the last box required to allow me move to the next block.

Tuesday June 13 - Easy 10K - Total 6.36M @ 8:32 (average 134 bpm)

Start the week on tired legs. An early ascent of Infirmary Road doesn't help. Sun is out and it's hot, again. Quick loo break at the start of North Road. Legs start to wake up when I turn left by Ratra House and start descending toward the Phoenix and down Acres to Chapelizod. Need to focus to ensure I don't run too fast. Finish a little over 10K. Final week underway.

Wednesday June 14 - 6x400 @ 3:4X Pace - Total 6.14M @ 8:26 (average 136 bpm)

If last Saturday's Polo Ground's run boosted my confidence, this evening's 400s dented it. Admittedly I have a slight head cold so maybe I am not operating at maximum. Bright blue sky and warm sun over the Playing Fields. Struggle to build up enthusiasm ahead of this, just want to get it over with. I run it from where the Acre's path meets the lower path: 400m towards the Fort, 200m turnaround recovery then 400m back. As always there are some football games in progress to help keep me distracted.

Already on the second 400 it's feeling more like hard work than I'd expected, another 4 intervals feels like a lot. I try maximize the 200m of recovery between 400s. The effort doesn't get easier as the session progresses, but all the same I see afterwards that each split is faster than the previous. I feel flat footed, heavy and lacking required energy. I get the session done, finishing sweaty and salty. This felt harder than 3:4X pace. I must try run one of these interval sessions on a track and get a better feel for my 400m pace.

Concerned now ahead of Saturday's 5K Sub20 attempt.

Splits were:

1:31.83 (3:50 min/km) bpm 145

1:30.88 (3:47 min/km) bpm 159

1:30.26 (3:46 min/km) bpm 162

1:30.09 (3:45 min/km) bpm 163

1:29.98 (3:45 min/km) bpm 163

1:28.86 (3:42 min/km) bpm 164

Average 1:30.32 (3:46 min/mile) bpm 159

Friday June 16 - Easy 5+ Miles - Total 5.72M @ 8:36 (average 132 bpm)

Start the weekend with a heavy legged climb up the Khyber and on to the Hole in The Wall. Legs are tired again, I really hope they carry more zip tomorrow. A descent down Black Horse Avenue manages to wake them up a little. Back into the Park at NCR Gate and back out at Park-Gate. Pride race on in the Park later and I pass quite a few runners making there way towards it.

Some sawdust like material is all over the path down to Park Gate, makes for a comfortable footfall. Home and take it easy for the evening.

Saturday June 17 - 5K @ Sub40 10K pace [19:41] - Total 7.18M @ 7:46 (average 145 bpm)

I'm happy to wake on Saturday morning to generally wet and fresh conditions. Lace up the Tempos and head for the Polo Grounds Road Loop.

I had at one point considered running a Parkrun this morning, but after last Saturday's encouraging run I opted to stick with this Loop.

Genuinely not sure how this is going to go. On my way up Lords Walk I'm thinking that the next three times I make this ascent will be in anger. There is a small group of Donore runners on the Polo field lap, I wave, feeling surprisingly encouraged by their presence. I'm just anxious to get going now. I approach my starting line behind the Pavilion, send a prayer to the Running Gods and I hit start on the Garmin.

Splash, splash, splash, I like the sound of my footfall. I dial in pace pretty quickly and it feels about right, not too quick, not too slow. I feel good on the first Chesterfield descent and carry momentum into the first Lord's Walk Climb. I push a little on the climb, not wanting the Garmin to sound a too slow alert. It doesn't sound and I pass behind the Pavilion for the first time, on target.

Effort levels are raised a bit but not too much during the second lap. A similar pattern, feeling ok on Chesterfield, not applying brakes on the descent and then trying to carry the momentum onto Lord's Walk again. A second ascent without a 'too slow' alert. I finish lap two working but feeling confident.

Final lap. Some concern that something will happen and I will leak speed, mental games. Cruise down Chesterfiedl. I turn onto Lord's Walk for one final ascent. I ensure I stay honest, pushing a little. Working but not hanging on. The finishing line is in sight, splash around the final corner and run strong to behind the Pavilion. The Garmin sounds the end of the 5K. I know I've broken 20min, very satisfying.

Rounding up I completed the 5K in 19:41, travelling at 3:56 min/km [6:19 min/mile] and with an average 167 bpm.

I enjoyed this. I didn't just scrape under 20min but did it with almost 20 seconds to spare. This makes me happier about moving onto Block-6, I'm ready. If I had been racing today I believe I would have gone sub 19:30. But 5K racing is a while away yet.

Sunday June 18 - 15M (@ long run pace) - Total 15.02M @ 8:03 (average 133 bpm)

I finish block 5, and week 24 of this 50 week Rebuild on Sunday morning. I had set out planning on following my Irishtown-Booterstown-Clonskeagh route but I only got as far as Irishtown before having to turn 180. The Gingerbread Man had come calling and I couldn't risk running further away from home. I retrace my steps home, by which time the threat had passed. I run past home and just head to the Park. A lap of the Playing Fields and then I work my way back home again via Inchicore and SCR.

Legs felt good, pace was near the faster end of target range and I'm happy with an average bpm of 133. The weighing scales, still with fading battery, show 70.4kg. I think that feels about right.

Ok - a welcome downweek now before starting into Block 6 of 10.

Rebuild Block 6 - Week 1

25 weeks down, 25 weeks to go. I started the second half of this Rebuild attempt last week.

A new block brings new goals:

• increase weekly mileage to 45-50M
• increase long-run to 18M
• run 10M @ MP
• add 800m to my interval sessions: they will become 8x400, (5x600)+200, 4x800. Still targeting 3:4X pace.
• run 4M @ Sub40 10K Pace

That's a healthy amount of boxes to tick before I can exit to Block 7. Last time I reached this juncture I stumbled on that final bullet, but I moved to Block 7 anyway, this time round I won't allow that. And this time round it is again that final bullet that causes me most concern.

Tuesday 27 June - Easy Hour - Total 7.06M @ 8:30 (average 139 bpm)

Block 6 starts after work last Tuesday. I'm still more likely to run 5 days a week than 6 days a week, that means an average run distance of 9M. On 5 day weeks my shortest run is likely to be a 10K now.

I start with an easy hour on my Phoenis easy hour loop. Just for novelty I opt to run it anti-clockwise rather than clockwise. So I navigate a Chesterfield ascent and a Glen Road descent. I have a very slight sensation in my right hammer, hopefully a thing of nothing. Hard to settle into target pace. Only three of the 7 miles fell inside easy range. The run felt easy despite running right at the fast end of range (8:30 min/mile) so I was a little surprised to see 139 as average bpm.

Wednesday 28 June - 4x1M @ Sub40 10K pace - Total 8.81M @ 7:27 (average 149 bpm)

I had today off and so managed to run this one in the morning, a far more appealing prospect than tackling this after a day sitting at the desk. Strangely I wasn't too worried ahead of this, I normally have doubts during my warm-up. I head to the Polo Grounds Road Loop. Usual drill hitting start at my line in the ground behind the Pavilion.

As always the first couple feel harder than the second couple. The mile splits were 6:18, 6:18, 6:20, 6:20. I ran these off half distance recovery. The legs felt ok. I like to build up some momentum going down Chesterfield and try carry it up Lord's Walk. I have a race with a truck on the final ascent, the speed bumps giving me an advantage but he pipped me over the final 200m. Pleased with the morning's work, but it will take some effort to piece these intervals into one 4M run by the end of this block.

Friday 30 June - Easy 10K - Total 6.22M @ 8:27 (average 132 bpm)

Out after work for the first of two easy efforts before Sunday's MP run. I run my new Friday after work 10K route. Into the WMG via Inchicore Road. Follow the river back to Islandbridge. A Khyber ascent. Descend from the Phoenix roundabout down Chesterfield. Turn left to pass behind the Polo Pavilion and out onto North Road. Average pace is a little higher than prescribed and I apply the brakes, but I daydream and the pace creeps up again. Down Infirmary, up the Luas tracks after Heuston. Turn right past Jame's, over the Camac and home. Legs behaved. Pace was faster than planned @ 8:27 but average bpm was 132.

Saturday 01 July - Easy Hour - Total 7.05M @ 8:31 (average 125 bpm)

Decided on an out-and-back for this one. Headed through a quiet IMMA and then up through Kilmainham before joining the canal at Suir Road. Followed the canal until 30mins showed on the Garmin. This brought me as far as Leeson Bridge.

Lots of runners out this morning. The out 30mins felt easy and it was hard to stay inside easy range, As suspected, when I turn 180 to retrace by steps home I have a light to moderate headwind greeting me. This is fine, it will help me slow down.

It's a long stretch back along the canal. Happy to get to the shelter of IMMA and finish back where I started, pretty much on the stroke of the hour. I am very pleased with an average of 125 bpm for this run.

Walked Greystones to Bray cliff walk in the afternoon. Needed to clamber over, under and around a few gates along the way. Only when getting to Bray do we see signs saying the walk is shut due to a rockslide. Discover later that it has been shut for 2 years! Still had walkers (and runners) going in both directions.

Sunday 02 July - Long Run 16M with 10M @ MP - Total 16.07M @ 7:34 (average 149 bpm)

Water ready, gels ready, 10M of MP running plugged into this long run on the Garmin. Conditions are generally ok, nothing like the heat I had to deal with along the Clontarf sea-front on my last 16 miler. I was looking forward to this one and the legs felt ok after yesterday's run and cliff walk.

I'd keep this inside the Park. I run from Islandbridge Gate up behind the zoo and along North Road, noting a stiff headwind along here. I allow myself a fast start to the MP section by hitting the lap button after 4 Miles at the start of OS Road. Target pace for the 10M is between 4:23 and 4:30 min/km.

I start too fast and ease off over the opening couple of miles. Enjoy the favourable profile down Glen Road. First climb is from Chapelizod Gate up to the S-Bends. Pace feels ok. Another descent down to the base of the Khyber before tackling the long drag past the zoo and back along North Road. I take my eye off the Garmin along here, there is a slight but steady climb and the wind is against me, I take first of two gels, I also have to check my stride on a few occasions as some dogs veer right in front of me. When I do check the Garmin again it is showing an average of 4:29 min/km. I up the pace for the rest of North Road and then enjoy a slight drop along OS Road as I complete the lap.

I swing left onto Furze, the Garmin now showing 4:28, the wind is with me along Furze and I exit onto Chesterfield travelling at 4:26 pace. I descend to the Phoenix and swing down to the Playing Fields where I plan on lapping clockwise until I finish the 10M. The winds are south westerly so I get a boost up Acres. It only takes a lap and a half to bring up 10M. Done, 10M in 1:11:30, average pace 7:09min/mile with an average 157 bpm. Hold that pace for 26.2M and I'd have a 3:07 marathon.

Weighed in at 70.0kg on the button.

First box of Block 6 ticked off. First time running a 45 mile week in quiet some time. As I type over 24 hours later my legs feel fine.