Better late than never

denis b

Started life here as a DCM 2015 novice and I have just graduated!!!! A slow starter but I have run on and off over the years, always trying to maintain some degree of fitness. Fell off the wagon a couple of times along the way but had a "moment of inspiration" in September 2013 whilst sitting in the car one evening.

One of the kids had decided to take up competitive rowing, so here I was sitting there looking out through the windscreen, on his first week, thinking that this will be a long winter. Decided there and then that with the Phoenix Park beside the boat club that I would try and get fit again. It felt like "one more throw of the dice". I was almost 51 and wondered what was I capable of doing if I worked at running for a couple of years. I had always cherished a dream of running a sub 4 hour marathon, and this year it has happened. DCM 2015 3:54.

Will explain, but the chapter became a book over the last 2 years and now I move on to the next phase - to try and better my pb's over 5km (21:00) and 10 km (47:02) over the next 4 months.

Dubgal72

Welcome to logs Denis, delighted we're not losing you - you were such an integral part of the novices thread. Looking forward to the next few chapters - or shoud that read new book?!

jake1970

Best of luck with the log and your running denis.

Murph_D

Great to see another "runner of a certain age" starting a log, D! All the best.

denis b

Monday
5km Easy run at 5:55/km
15 mins stretching and rehab excercises (Glutes)

Tuesday
Strength Training 2 Sets - Using the suggested programme from Advanced Marathoning.
Rehab excercises (Glutes)

Managed to use the back garden for some of the excercises this morning. It feels like summer, well "better late than never".... cringe!!

diego_b

Good stuff Denis, will be keeping tabs on your progress and using it for inspiration as I'd happily take those PBs you have there right now!!

FBOT01

Good man, D. Best of luck with the log and with smashing those PBs over the coming weeks/months.

Don't forget that St Anne's is the flatest and fastest parkrun in Ireland when it comes to sorting out that 5k..... if you flagged it in advance they might even be able to arrange a pacer for you

denis b

FBOT01 wrote: »

Good man, D. Best of luck with the log and with smashing those PBs over the coming weeks/months.

Don't forget that St Anne's is the flatest and fastest parkrun in Ireland when it comes to sorting out that 5k..... if you flagged it in advance they might even be able to arrange a pacer for you

Cheers. Yes its my local and will be getting there more frequently from now on. Pacer is a great idea... always kept my eye on two particular runners there in the past to help with my pacing.

denis b

diego_b wrote: »

Good stuff Denis, will be keeping tabs on your progress and using it for inspiration as I'd happily take those PBs you have there right now!!

David - it was great to meet and get to know so many novices and mentors on the DCM. Those connections make it much more interesting in following their training logs. Good to see that you are mobile again

This Fat Girl Runs

Definitely following this! Looking forward to seeing what's ahead for you!

denis b

Wednesday

5km Easy run. Can feel the effort from the strength training. Was my first strength training session in quite some time. Will watch recovery with this for another week or two and tone it down if necessary.

Thursday

7km Easy run. Noticed that the easy kms are naturally speeding up. Km 5 and Km 6 were at MP. Slowed down a little to finish but run was very comfortable. Begining to feel much more fluid again when running.

Friday

Rest Day. I am out hillwaking all day tomorrow getting some practice in for an assessment. Will get some downtime in for coffee this morning at some stage.

Mrs Mc

Best of luck with the log Denis hopefully see you at St Anne's park run soon.

denis b

Saturday
A very stormy and wet day hill walking in Wicklow. The weather cleared for the walk off the hills and back to the car. My legs can still feel the effects of the strength training from during the week so will have to be careful with those sessions. The legs are still recovering.

Sunday
6 Km city run from Portobello along the canal, past the Aviva and across the DCM route at Ballsbridge. Seems like a lifetime away at this stage. Past Herbert Park and back to the Canal to finish. Now that was a much better run around 5:50min /km.

Monday
6.5 km easy run and defnitely feeling a significant improvement with the legs. Have started working on massaging the calves again and did my first drop heel sets in a week or two. Continuing the remedial physio exercises on the hips.

Tuesday
First longer run, 8km, and ran easy with 3 faster (5:25min/km) in the middle. An easy tempo run???? Felt really good after this. Feel a need to start running faster again - prepping for the 5km challenge. Would like to have a go at the 5km Jingle Bells as well.

denis b

Wednesday
A recovery 5km run at 5.49/km and HR 139. Was either running up a hill or into the wind today. Still the run felt fine and it was good to be back in the PP again today.

Thursday
First "proper" session post marathon. 6 km run with 6 X strides on the way home. Really enjoyed the turn of pace and can feel that the legs are strong. No niggles

Rehab exccercises and good tretching after each session this week. Keep forgetting to do the heel drops. Gotta watch that and do them!!!!.


See we have Myles on the Graduate thread. The learning will continue after all the foundations that DG built .

denis b

Friday

Managed to climb Galtymore in the late afternoon while returning to Dublin. 3 hours on the hills but no run!!!


Pretty tired on saturday so made that my rest day. Sunday ditto - sinus headache so decided to recover today and start my 5km training tomorrow. Targeting St. Annes Parkrun for some racing practice after reading Graduate Log (Myles) and MurphD's log. That extra experience and practice will be good for a Pb attempt in mid January.

denis b

Monday

Last free run before the Graduate plan starts tomorrow. Relaxed 5km at 5.40/km. The left quad is still tight above the knee. Figured out that that my office chair is tilted forward and placing pressure on my upper legs. I seem to hold the tension through the front of my legs. Seating arrangement changed and will evaluate.

Will be good to have a little more focus with training now. I am ready to go again.

denis b

Tuesday

Late start this morning. Its t-shirt weather again this am. First day on the Myles Graduate Plan - 45 mins easy run (7.82km at 5:45/km for me). Bar the first warm up km all the other splits were within 3 secs of average. Didnt look at the watch this morning and went on feel. Two things to note:

1. This mornings average pace is about 8 secs faster per km then before the marathon.
2. Km 3 and km 4 have a significant, although not steep, hill.

The effort felt pretty constant and relaxed. Perhaps there is "gain" in my legs after the marathon.

And just ran through the 2,000km mark for the year this morning.

denis b

Wedesday

Its a strides day. Waited for the Avenue to quieten down and then hit it. 11 mins warm up at 5:50/km and then 10 mins strides with each segment at: 2 Fast 1 Slow. Felt good and was nice to feel the circa 5 km pace. Completed them knowing I had stretched the legs. Ran tall and relaxed. 12 mins cooldown and finished.

Baggirshorts

Good log you are keeping.
Good stuff. Might motivate me to start one too..
Cheers...

denis b

Baggirshorts wrote: »

Good log you are keeping.
Good stuff. Might motivate me to start one too..
Cheers...

Its a start!!! finding it useful as it allows me to reflect and think a little. Will watch out for your own

denis b

Thursday

Easy run but it felt slow, very slow. Legs were heavy and was overtaken by a running Dad pushing a buggy with a toddler on board. Thought about trying to stay ahead and then let them off.

7.58 kms at 6.05.

Friday

Rest day - recovery and ego re-build time.

Saturday

Got out before the rain and there were plenty of like minded runners out there for company this morning. Felt much stronger today and eased back to stay in line with The Myles Plan. Easy first warm-up km and was running progressively faster. Eased up a little and then did 4 km at about 5.25/km. A little faster than MP but they felt very ,very comfortable. Last km for a cool down.

8.15km, 5.40/km

Enjoy your weekend peeps.

denis b

Sunday

Woke early and heard one of the kids heading out on their run. Stayed in bed, tired, and didnt like the sound of the weather! Around 8am the wind had eased and couldnt hear any wind on the window. Went for it.

Yep... the week had caught up with me. Stayed dry and ran a slightly hilly course with a few out of town hills, up from the Tolka. Nothing like your stomping ground Nop!

Did some serious stretching after the 75 min run, which had taken me 75:41 to complete!!!

denis b

Monday
Rest Day and just as well!!

Tuesday
45 minutes easy and ran them exactly as prescribed at 6 min/km. Started in the dark and on return was greeted by a warm breeze which pushed the darkest of clouds inland from the night sky over Dublin Bay to expose the most brilliant ribbon of bright orange over the sea. Was well worth getting out of bed for and within 2-3 minutes the intensity of light was lost as the clear morning sky broadened.

denis b

Wednesday

Felt like I was a runner this morning, what with strides and all that!! 30 mins easy and 6x100m strides. That woke me up nicely. Ready for whatever the day throws at me now.

denis b

Thurs to Sunday

Have been overdoing it in recent weeks and not getting enough sleep. Caught up with me this week. Decided to forego running for a few days and get some rest.

Feeling a lot better this morning and enjoyed reading those JB race reports. Great to see so many DCM15 runners out there and a few more experienced ex Novice DCM runners pushing it so hard. Will be ready to go again tomorrow morning and aim to do the postponed 5km time trial next Saturday morning.

Mrs Mc

Hey Denis looks like G has decided on the sub 21 in St Anne's 19th Dec hope we will see you too

denis b

Think the impending 19th has put the hex on me. Am down and out for the last 5 days (Something has moved from the throat/sinus/ears to the chest). Knew it was lingering and did a 5km easy run yesterday which has not helped. A shame.

Am going to use the downtime this week to get organised about my running. I can see how others plan ahead whereas I seem to go from one training programme to another. Very happy to keep with the Boards Graduate Programme and will continue to target 5-10km races through the winter/spring and then push for a HM before the summer.

First target identified... have heard great reports about the Straffan 10 km. Think it is happening in April 2016.

Next Target... a Parkrun once a month to improve on 5km time. Will need practice with this as a pb will be tough going.


Current Pb's
5km 21:00
10km 47:02
10 mile 1:18:01
HM 1:45:11
Mar. 3:54:49

Will try and figure out what to aim for during 2016.

denis b

Mrs Mc wrote: »

Hey Denis looks like G has decided on the sub 21 in St Anne's 19th Dec hope we will see you too

Cheers. Have been lurking around the logs to see what my fellow racers (opposition) have been doing. They are flying it and I will be there on the day no matter what happens.

Well done on getting a card for Ballycotton.

denis b

and back.....

Essentially had a 2 week enforced break with something or other!!! Did...

Monday
45 mins Easy Run

Tuesday
30 mins easy and 6x100m strides

and feeling as though I have recovered well enough.

Somebody suggested that a few boardsies who are close to breaking 21 mins for 5km should support (have a shoot out) each other in a Parkrun this saturday to try and get under 21 mins. Will be there.

Murph_D

Excellent, another one on the No. 21 train.

Bungy Girl

Murph_D wrote: »

Excellent, another one on the No. 21 train.

Choo Choo!

Denis_b no pressure but you're the bookies favourite

FBOT01

Murph_D wrote: »

Excellent, another one on the No. 21 train.

Excellent. There is enough room for everyone so no pushing on the Platform.

Bungy Girl wrote: »

Choo Choo!

Denis_b no pressure but you're the bookies favourite

Must get Yaboya to revisit the form and see what the experts have to say now that declarations are coming to a close

Murph_D

FBOT01 wrote: »

Must get Yaboya to revisit the form and see what the experts have to say now that declarations are coming to a close

As long as he gives me the handicap I deserve.

Mrs Mc

denis b wrote: »

and back.....

Essentially had a 2 week enforced break with something or other!!! Did...

Monday
45 mins Easy Run

Tuesday
30 mins easy and 6x100m strides

and feeling as though I have recovered well enough.

Somebody suggested that a few boardsies who are close to breaking 21 mins for 5km should support (have a shoot out) each other in a Parkrun this saturday to try and get under 21 mins. Will be there.

It's going to be an exciting park run on Saturday !!!

denis b

Gulp!!!

Rest day today. Looking after the ould engine for Saturday. More Rolls Royce than Ferrari but looking forward to the final dash down the avenue. At least its wide enough for overtaking without being taken out of it!

Kennyg71

denis b wrote: »

Gulp!!!

Rest day today. Looking after the ould engine for Saturday. More Rolls Royce than Ferrari but looking forward to the final dash down the avenue. At least its wide enough for overtaking without being taken out of it!

Over taking, confident, good to see.:cool:

Murph_D

denis b wrote: »

Gulp!!!

Rest day today. Looking after the ould engine for Saturday. More Rolls Royce than Ferrari but looking forward to the final dash down the avenue. At least its wide enough for overtaking without being taken out of it!

You haven't seen BG's cross-country elbow technique.

denis b

The night before and I need some inspiration. Will study my previous pb splits and try to balance out the run this time. Have to manage the first km a little better ( too fast last time) and continue to push a little stronger through the middle section ( a noticeable dip last time). Happy with the last 2 km last time so lets see how this works.

I think that there are 5 of us going head to head to see who gets under 21 mins for 5 kms. Will be good practice at the very least.

Bungy Girl

Just follow FBOT01 and let him worry about the pacing

See you in the morning!

Mrs Mc

Best of luck Denis see you tomorrow

denis b

Third time lucky writing the race report!!!

Yes, yesterday was smackdown Saturday at the Parkrun 5km.

Felt nice and relaxed arriving in St. Annes on a dry and warm morning. Chatted with Kenny G, Mrs Mac, BG, FD and Aquinn before heading off and getting in some strides. The 5km pb stood at 21 mins flat (Dec 2014) but I reckoned anything even remotely close to that would constitute a pretty good time for me. Its probably my best, and only pb that I have previously worked at with a dedicated programme. I had given it everything last time around.

I lined up behind FBOT01/Yaboya and dared to crouch over for a fast standing start. First km at 4.16 and next at 4.17. As I type this I can already see where I was at mentally. Felt pretty ok and the pacing made a huge difference. The even pace over the first km will stay with me for future reference... steady, steady, steady. The world rushed past us and came back as quickly over that first km.

Mentally I seemed to disengage during the third km thinking that today was not the day and that a good time would be enough. A 4.30 split told me what I already knew and I could see Murph D and Kenny G pushing on with the pacers. I tried to focus on what I needed to do and just kept working at it as best I could. The legs and body were working hard but there just wasnt any more power there to deliver. It seemed as though I was running as fast as I could. The last .88km was covered in 3.45 to give me a running time of 21:28.

Was delighted to hear about the Pb's all round. Aquinn had lashed past me on the avenue and I think I shouted some encouragement but it was mostly a blur. I had seen KennyG's socks finishing closely followed by a damn good run by Murph D. Well done lads. Inspiring and so looking forward to 2016. Was quite pleased with my time and it gives me some indication of where I am at for training purposes. Onwards and upwards.

The 5km/10km range is now firmly in my sights for some dedicated training and I think I hear some soundings about another re-run of this weekends 5km in the offing. Just sayin..... my 5km training starts tomorrow morning!!!!!!!!!

Kennyg71

[ with the pacers. I tried to focus on what I needed to do and just kept working at it as best I could. The legs and body were working hard but there just wasnt any more power there to deliver. It seemed as though I was running as fast as I could. The last .88km was covered in 3.45 to give
The 5km/10km range is now firmly in my sights for some dedicated training and I think I hear some soundings about another re-run of this weekends 5km in the offing. Just sayin..... my 5km training starts tomorrow morning!!!!!!!!![/QUOTE]

Next time no doubt, you where bookies favourite, but think bit of illness took
bit more out off yourself & BG last few weeks, so rest up, will be concentrating
on Raheny 5 myself for January, so if interested would love to give it quieter
go again after that, and think we will all be in better form by them:)

denis b

Kennyg71 wrote: »

rest up, will be concentrating
on Raheny 5 myself for January, so if interested would love to give it quieter
go again after that, and think we will all be in better form by them:)

G

Count me in. Have entered Raheny as well and got out on an easy 45 mins run this morning. Looking forward to 2016 already!

denis b

Back on track again after the 5km smackdown.

Response:
Now I know where I stand and will be ready to go again in 4 weeks time. Following the grads programme but will augment with one McMillan Fast 10 km Programme session a week.

Monday
45 mins easy run. Hamstrings and glutes were tight afterwards. Plenty of post run stretching.

Tuesday
1km w/up and 1.5 c/d with 8 x 45 sec hill repeats. Really enjoyed this change. Its several months since I tried this. Ran it well and can feel some strength there. Could have managed another one or two.


Work party Tues evening so Wednesday run will be a little later than usual!!

denis b

Sunday

13km LSR to take a look at the Raheny 5 miler course. Ran from home and passed the Birds Sculpture on the Coast before passing yer Easter Island Man and heading back home.

Monday
5 km recovery run. Starting to get these paces right once again. The legs really felt yesterdays run and was glad to stop and chat to an another running acquaintance and swap stories.

Got the full range of stretching in. Not back to 100% yet and think the last few weeks, including marathon recovery, have set me back a little.

denis b

Tuesday

Was feeling like a restday but got inspired after reading a few training logs over lunch. Went out and got a 7.5 km tempo run in:

Splits as follows

1km 5.37min downhill and handy
2 5.33 min warmed up nicely
3 6.07 uphill but slower than expected
4 5.18 gradual increases in speed and nice to be finding a little pace again
5 4.50 moving well and breathing easy over level ground. Peaked at around 4:25 pace in middle of km
6 4.54 moving back downhill and easing back
7 5.34 gradually eased back to easy pace
7.5 slow uphill to home.

Probably one of the stronger post marathon sessions I have done. Been labouring during December and felt it was time to start picking things up.

Wednesday
Couple of hours rock climbing for some cross training today followed by stretching and core session. Those 2016 goals wont just happen on their own.


ytd 2,211.07 kms run

Kennyg71

Nice run Denis, I'm sure your goals will all be hit happy new year.

denis b

Thursday

Cheers G. Wont be for the want of trying. Raring to go for 2016.

Last run of the year. A pleasant 7.5 km easy run at 5:52/km and HR of 142 to give a total of 2,218.57 kms for the year. Its been a good year and have learnt lots after overtraining for the Belfast Marathon in May. I was lucky to get away with being able to salvage something out of the year and have to put it down to the advice from DG and company on the DCM Novices thread.

Happy New Year one and all.

denis b

These are my numbers for 2016. Would welcome any feedback or comment.

Distance|2015|2016
1k|-|3:34
5k|21:28|20:40
5M|-|35:00
10k|47:02|43:50|
10M|1:18:01|1:14:00|
HM|1:45:11|1:39:59|
M|3:54|3:39|

Dubgal72

Hi denis, those figures look sound and achievable. I found last year that it is nearly impossible to hit/train for every target. It's probably not desirable to do so either? Pick two or three as main targets and another 3-4 should fall in along the way as you build towards your main targets. Best of luck and wishing you a great running year in 2016

denis b

Friday

A rest day.

Saturday

12.25 km easy run at 5.52/km. Its warm out there today. Headed along by the coast at Clontarf and around St. Annes before heading home. Its pretty wet out there and was glad to have the paths for this one. For the DCM I ran most of my runs on paths/roads but am trying to get back on grass for some of my miles each week.

Graduates plan starts again on Monday and will be augmenting with one more specialised 5/10km session a week. Will adjust if necessary. 3 weeks to go for the next 5km sub 21:00 attempt and 4 weeks to go for Raheny!!!!

Thanks DG and wish you all the best with your own goals for '16. 5km and 10km are primary targets for the first 4 months at least.