Better late than never

Murph_D

Some excellent stuff going on here Denis, if you had a temporary loss of mojo it's not immediately apparent from either the running itself or your account of it, which is as thoughtful and reflective as ever.

Chancery Park, eh? Ran through it myself on the recent visit to that vicinity but didn't count it, with RayCun's "No back gardens!" admonition ringing in my ears. Is it on the list? Hadn't noticed the renovation, tell us more when you write up that run for the parks thread.

denis b

k 10/19 DCM
Tuesday 22nd August
VO2 Max Session 13km with 5x.8 km at Current 5km Pace (Around 21 mins)

Headed down to the promenade for this and ran the session on grass. Was puffing like Thomas after the first leg and ended up taking too long on the recovery jogs for the first 2 legs. Corrected that and finished the session working at full tilt, as I should.

Pace of each leg/km: 4:09, 4:10, 4:10, 4:08 and 4:09. Fairly honest and a tough session.

Wednesday 23rd August

8km Recovery Run at 6:10/km. Nice and handy to allow some recovery. Hamstrings are tight, which is a first in quite some time.


Saturday 24th August
Frank Duffy 10 mile Race

Target was to pb and had made out a pace per/km, for each km, to get me around. Pretty simple job but thought that it might instill a little bit of discipline for the course. Knew the first 3 km would be very fast but there were hills to be managed. I always run a negative split but felt that I would be leaving too much to do on this course as the Upper Glen Road can suck the life out of you late in a race.

Parked close to Murph_D and Annapr so walked and talked to the start where I managed a warmup with Murph_D and then headed to the line. Had a half litre with Diorolite which I sipped and finished after the warmup.

Kms 1-3
First 3 kms went well enough and made a few seconds to go 4:36, 4:35 and 4:34 as I got into the rhythm of the race. Could feel the warmth already so watched the raceline and checked the watch to keep to the planned pace.

Kms 4-7
I could feel the hammers complaining a little on the hills. Hitting the second hill after the Islandbridge Gate brought about a quick change of running company as people fell backwards. I had planned on dropping the pace by 15 secs/km for this hill. I did and it was still hard enough work but got back onto an even keel at the Wellington Monument. What I didn't expect, or failed to notice on race day, was the continuing climb up to Lords Walk which resulted in my slowest km of the day (5:02). Pushed up the effort. 4:38, 4:45. 4:44 ad 5:02.

Kms 8-11
Picked up the pace behind the African Plains and badly needed some water. It arrived on the 8th km in the dreaded small instantly collapsible cups. Slowed down and drank one cup properly and then grabbed 2 and managed to squeeze them and drink over 100m. Got back into a rhythm, which wasn't easy and found the Ironman Athlete, Maria and Nop (2) again. Stuck to them until my pace was re-established and slowly picked up the pace again until we got close to Chesterfield Ave again. Felt good now, working hard but knew all I had to do was maintain this pace. 4:39, 4:53, 4:38 and 4:34.

Kms 12-14
Brought us th erest of the way down the main road and across the acres. It was open, sunny and there was a breeze to work against. Passed small groups of runners on this stage almost unwittingly. We seemed to be running at the same pace and then suddenly they fell behind. I lost Nop 2 and Ironman here but Maria was just on my shoulder working quietly but very deliberately. Followed her example and picked up the pace a little to get shelter on the open acres. Nearly there - just the hill. I can manage that. 4:38, 4:37 and 4:37.

Kms 15 to finish
Past St. Marys and the deep shadow of the trees. At least I get to run. Sped up to get past the DJ and music. Spotted 2 lads running in a small group ahead with Lusk AC on their backs. They were comfortable and looked like they were pacing. Got to them on hill as they picked up the pace a little more and without thinking I realised I was following. The urge to "just finish" was gone. Stay with them, they mean business. We climbed up and over the hill and they pushed on a second time on the lesser incline through the S bends. Maria was well gone. I was now running so close to one of the lads that there was no distance between our feet. Mentally I was glued to them and it was really hurting now. I could see the last turn for the Gantry and pushed hard for the line. 4:55, 4:33 and 3:54 for the .2km.

Official finish time 1:16:03 which is a pb by 2 mins. No complaints. A hard run race in the end and a little harder than I thought it might be. I think the Vo2 Max session on Tuesday was still in the legs and definitely made this job harder than it might have been. Not concerned about that but will take time to recover now. Two more PB's to get this year HM and Marathon. That was the goal this year, just to make an all round improvement across all distances.

Recovered well afterwards and think the mileage this year, and particularly the number of longer runs, stood to me today. So long as I can keep everything else in running order then I can depend on the legs.

Hope everybody made the best out of their day today and particularly anybody running the Frank Duffy today.

hot buttered scones

Well done on the PB. From the sound of it, it was a tough day for racing so even better again.

Annie get your Run

That's great going Denis, sounds like it was a hot here this morning? Nice to get a PB on a tough course.

This Fat Girl Runs

Fab running there, Denis. Nice PB!

Kennyg71

Well done on pb Denis, tough course, Defiantly think your V02 session played its part, but as you said this not target, just a step along the way, some great training going on.

OOnegative

Well done on the PB Denis, great running. Great training going on here of late.

denis b

hot buttered scones wrote: »

Well done on the PB. From the sound of it, it was a tough day for racing so even better again.

Cheers. I think small squeezy water bottles at the mid water station was in order yesterday. It would have saved a lot of bother and helped a lot of runners. Had commented on how strong the sun felt before the race began.

Annie get your Run wrote: »

That's great going Denis, sounds like it was a hot here this morning? Nice to get a PB on a tough course.

It also felt quite humid and that was after a relatively fresh week weatherwise. I suppose its hard to get properly conditioned in our changeable mild climate. Like the look of that holiday AM. You are hitting all the highlights in Donegal.

This Fat Girl Runs wrote: »

Fab running there, Denis. Nice PB!

Thanks so much C. Always watching for your Strava return and spotted your recent activity. Keep it up C.

Kennyg71 wrote: »

Well done on pb Denis, tough course, Defiantly think your V02 session played its part, but as you said this not target, just a step along the way, some great training going on.

Yes G. It turned a run that I was going to run hard into race effort. Still the legs are perfect this morning so no damage done. They will last a double header on The Hill today . Watching you balance things at the moment. Stay with it.

OOnegative wrote: »

Well done on the PB Denis, great running. Great training going on here of late.

Thanks B. Come late October I will be joining you ii the KFC/McDonalds drive thru queue . A change is as good as a rest!

The Muppet

Congratulations on the Pb D. Great report . One down 2 to go , good luck with that.

diego_b

Congrats on the pb Denis, set up nicely for those two dominos over the rest of the year.

jake1970

Congrats on the PB Denis, you are reaping the benefits of your excellent training. Keep up the good work.

Mrs Mc

Great stuff Denis sorry I missed you Saturday

denis b

Sunday 27th August
Headed to Croke Park to watch the Dubs overcome a Tyrone defence with ease, for once. Would have been too easy to just sit in after tea. The quads were feeling like they needed a stretch so I headed out on a 7km recovery run.

7km Recovery Run at 5:55/km. HR 141 - ran too fast!


Monday 28th August
Plan had a recovery week but I was keen to make sure that I was covering all the mileage and sessions so went out for an extra recovery run.

5km Recovery Run at 6:03/km and HR 136

Tuesday 29th August
Headed out of the city after tea so got a long easy hill under my belt. Had no particular route in mind and just sauntered along. Ran through Ososlo Park and got some grass mileage in. Continuously overtaken by speedier folk from Clonliffe Harriers out cross country training on the trails. The legs still felt heavy and the right quad felt as though there was pressure building up above the knee.

Easy Run 11.5Km, at 5:46/km and HR 142. Did plenty of extra stretching after this run.

Wednesday 30th August
Just a handy run along the strip on Griffith Avenue to stretch the legs a little.

Recovery Run at 6:07/km and HR 133.

Friday 1st September
An early morning run which started off very slowly trying to figure out how the quad felt. Changed my desktop setup to make sure that I have both feet in front of me when working at the PC at home. This is aggravating the quad and is probably the source of the discomfort.

A warm morning and picked up the pace towards the top of the rise up from the city.

11.6kms at 5:37/km and HR 149.

Saturday 2nd September
Headed to the local Parkrun to see what the new course felt like. 2 Downhill Grass sections gone. The winter would have caused problems on this section anyhow. Had it in mind to have at least one session this week to remind me what I am aiming for so decided to run the Parkrun at MP. Warmup run to the park and then headed off at MP. Found the pace quickly but it was a fair effort, which eased off after I got properly warmed up. With 1.5km to go I was at the back of a line of 12 other runners spread out over 200 metres. Just picked up the pace gradually to pass all but one. Had met Yaboya at the start and end of the run where we dissected our runs. Trotted off for an easy run to cool down towards home.

8.5 km with 5 at MP: 5:02, 5:01, 5:08, 5:03 and 4:34 :eek:.

Sunday 3rd September
Lashing heading out the door so wore my new winter running jacket and a climbing peaked hat.
Knew there was a decent swell at sea so headed out to the South Wall to run to the end of the pier. Dodged lots of spray and some sea water at the low section at Half Moon. Was safe but atmospheric and met 2 lads from the Philippines sheltering at the hut in the lee of the lighthouse. Raced a monster container ship back to the port.

First time in a while that I felt some real joy and exhilaration in a run. A very good morning.

25km at 5:53 and hr 136.

denis b

Week 12/19 DCM 2017

Will try and update the log more frequently. Keep forgetting the finer detail when I post weekly, and more, at a time.

Tuesday 5th Sept
Back on track after Frank Duffy Race and into the next phase of training - Race Preparation for 4 weeks. Lots of Vo2 Max sessions starting with today. Headed down to the seafront for this only to see that the grass was still quite wet from all the recent rain. Ran out 5 kms to get warmed up and then turned to run the first leg of the session. Where did that wind come from? Ran the 2nd into the wind as well and part of the 4th and all of the 5th. Tough session and had to recalculate the recoveries as I had set it at 50%. Stopped the watch for 15 seconds each leg to add to the 75 seconds.

4:05. 4:08, 4:00, 4:07 and 4:00 min/km pace.

On a positive note, I ran these well and even managed to run the legs into the wind at the correct pace. +1 to some noted improvement.

Finished out the session with 4 km cooldown and even managed to dart into The Casino, in Marino, for a view from the terrace.

VO2 Max Session :13 km with 5x.6kms at 5Km pace and recovery at 90 seconds.

August mileage: 316 kms (a record)
2017 mileage: 1,821 kms (sailed by last years total in 3rd week of August)

Bought a pair of runners for the DCM Marathon and will give them an outing or three before the HM at month end. Biggest investment I have ever made in a pair of runners and equals 2 weeks wages from my first full time job in 1980 :eek:).

The Black Oil

What did running logs look like back then, pen and paper?

denis b

Week 12/19 ctd.,

Wednesday 6th Sept
19 kms GA, 5:55/km and HR 130.
Have run several of this type of run now so slowly getting use to it. Idea is to simulate DCM on MLR runs by including long ramp hills in. Nice and slowly does it. Not so sure that the HR is right. It may be on the low side. A warm morning and felt that I am protecting my right quad whilst running. Was conscious of this for the first several km and then it seemed to fade away. Stretching out the quad, calf and hammer periodically seems to help.

Friday 8th Sept
13km GA at 5:40/km and HR unreliably high.
Changed my more established route and added an extra park. Route has become too predictable for now and I end up switching off. This felt like quite an effort even though it was slower than norm. Later in the morning I felt poor - mild aches etc.

Saturday 9th
8.6km Recovery Run at 5:44/km and HR 135.

Headed down to the Parkrun at Fairview. AQuinn blitzed in and I hardly recognised her...apologies. My head was elsewhere. Ran 5 nice handy social kms with a few runners who were aiming to break 30 mins. Suited me just fine. Have worked assiduously with quad during the last few days and wanted to feel some improvement today. Otherwise tomorrows LSR would be in serious doubt.

The quad held up. Had to head to the country for a few hours and knew the driving would aggravate the leg. Needs must.

Sunday 10th
LSR 32kms , 5:43/km and HR 144.

Slept for 7 hours last night and woke around 6am feeling very good. Porridge and tea on board and headed into town to park up. Intention was to run the DCM to Terenure, more or less and then head back into town. Started off quite breezy and picked up all morning but the weather, on balance, was perfect. Plan was to run in the GA zone but to hold back, if the pace was too far beyond my LR range pace (6:14-5:41). While Clonskeagh gets so much attention for the hills, and understandably so, I have begun to think that the first half of the DCM Course is a stealth assassin. Just wanted to run this section at the faster end of the range and see how it felt.

Did not meet a single DCM runner out on the course. Surprised with that but had started out early enough. Good news: the MLR Hills training must be paying off as the hills did not interrupt my pace. Ran over the Liffey at Chapelizod and saw a young sculler trying his best to balance and turn the boat with wind and current. He kept his calm and edged around but was nearly undone by 2 mallard with ducklings in tow who passed under his outstretched oar. As he gently lifted the oar they passed underneath. The boat looked as though it would tip over but he regained his balance without overcompensating and so stayed upright. He was as surprised as his coach. Oh the road to the Olympics has to start somewhere.

Finished the LR in good shape. There was still some running in the legs. The adductor Gracilis needed some easing out but the problem quad was very good. Will keep up the rehab but at least it seems as though things are better that I expected.

Week 12/19
Plan Kms 85
Actual Kms 86.6

All sessions completed. The P&D Plan had a a shorter LR this week but I swapped around last weeks LR to aid recovery after the Frank Duffy Race. Back on track again.

Kennyg71

Nice run Denis, good news on quad, things progressing well.

denis b

Cheers G. Yes, a good end to the week. A little like yourself in recent weeks - sometimes it can be a fine line but in the main progress is being made.

annapr

Well done on that 32k LSR Denis!

Agree with you about the first half of DCM. Easy to overlook that the highest point on the course is in Castleknock. Another reason not to go off too fast.

hot buttered scones

denis b wrote: »

While Clonskeagh gets so much attention for the hills, and understandably so, I have begun to think that the first half of the DCM Course is a stealth assassin.

I'd agree with this - in my opinion how the first 10 miles are run can make or break your race. The stretch from mile 3 to mile 7 and the hill at St. Laurence's Road by the underpass are to be treated with caution. Likewise the long drag from 13-15 is time to keep it steady (I like run it at MP if the wind allows, or even a bit slower), but push on from 15 to Clonskeagh if in good shape - . As for Clonskeagh - well it's so far into the race that if you've made it that far in good shape you just have to take it as it comes.

denis b

hot buttered scones wrote: »

I'd agree with this - in my opinion how the first 10 miles are run can make or break your race. The stretch from mile 3 to mile 7 and the hill at St. Laurence's Road by the underpass are to be treated with caution. Likewise the long drag from 13-15 is time to keep it steady (I like run it at MP if the wind allows, or even a bit slower), but push on from 15 to Clonskeagh if in good shape - . As for Clonskeagh - well it's so far into the race that if you've made it that far in good shape you just have to take it as it comes.

I have worked out my principal "gain time zones": after Castleknock Water Tower to Chapelizod for the first half and the section you pointed out for the 2nd half M. Whichever end of the PMP Range I go for I would still be hoping to steal time back here to get inside my target time.

hot buttered scones

denis b wrote: »

I have worked out my principal "gain time zones": after Castleknock Water Tower to Chapelizod for the first half and the section you pointed out for the 2nd half M. Whichever end of the PMP Range I go for I would still be hoping to steal time back here to get inside my target time.

There's almost "free time" to be gained here especially with the long negative gradient from mile 17 to almost the 21 mile marker (from around Bushy Park to Clonaskeagh Hospital?) I think I gained close to 2 minutes here last year. I lost most of it in the last 2 miles though!

denis b

hot buttered scones wrote: »

There's almost "free time" to be gained here especially with the long negative gradient from mile 17 to almost the 21 mile marker (from around Bushy Park to Clonaskeagh Hospital?) I think I gained close to 2 minutes here last year. I lost most of it in the last 2 miles though!

I plan, says he hopefully, to have enough reserves to take advantage of that section. Votives will be required to get over that hill but I intend to offer the minimum. These are the things that help me concentrate on race day to ensure that I'm switched on. The strategy build helps. Will still enjoy the atmosphere and running/supporter company as well of course.

denis b

Week 13/19

Had finished the previous week with a strong 32km run. Travelling with work on Monday and quickly realised thatthe problem quad had returned. I am pretty sure that driving accentuates the ache in the right leg so I booked an appointment with a Physical Therapist/Amatsu Therapist.

Tuesday 12th Sept
13 Km afternoon GA Run at 5:26 and HR 145. Felt fine after this. It seems to take me about 5km to get comfortable in a run after which I can motor along comfortably within the pace range. I could feel that I was running and "minding" my leg so today's visit to the therapist was well timed.

Went home, showered and headed out to the therapist in late afternoon traffic. Roads were simply chaotic so I parked up and ran the few kms to get there in time. Right quad and both glutes were knotted. It hurt, boy did it hurt. Got everything straightened out, maybe too much so!! Ran back to the car at recovery pace to notch up 20km today.

Wednesday 13th Sept.
8 kms Recovery Run at 6:06 and HR 132. Lower back felt like it had fallen apart and no doubt was adjusting to some new glutes alignment. Did not like that sensation but it settled down after about 3 days.

Had decided that I would use this week as my "extra week" in the plan. I needed it. Last few weeks have been very difficult and running was relegated to the margins. Getting the sessions done ok but feels like I am detached from what I am doing with no continuity. So I stopped.

Two back to back rest days helped along with some thinking time. Firstly - I like running and it is important to me. Second - I know that I have to manage my own capacity and be realistic. Thirdly - I have worked out a plan to carry me through this cycle and then I will recoup for a while.

Saturday 16th September
Headed out on a 13km Easy Run with a faster 5km finish in tight PMP range. Not part of a plan as such. The format emerged by feel and thinking about it now perhaps it was an attempt at prepping myself for the DCM itself.

Sunday 17th September
Leg felt reasonably settled and only a little tenderness remaining in the right glute. Decided to head out and recce the second part of the DCM Course. Run went very well and managed to run most of it on the road as there was very little traffic. Down to Croker for the 3 in a row.

26kms at 5:46/km and HR 140.

denis b

Week 14/19

Its DCM HM week so a few adjustments to the Plan were needed.

Tuesday 19th Sept.
GA run 13 kms at 5:34/km and HR 141. Cannot remember too much but it did include 2 parks as part of an adjusted circuit that means I spend less time surrounded by traffic.

Wednesday 20th Sept.
VO2Max 14 kms with 5x1km at 5km pace with Recovery time jog at 90%. Tough session but saw it out. Second leg against the wind nearly had me finish the session there and then. I had barely recovered before starting the 3rd leg but the last 2 legs felt significantly more controlled: 4:13, 4:15, 4:10, 4:09 and 4:12.

Delighted with this and accept that while the endurance has significantly improved that I really need to give these sessions all my attention to get my pace up within the planned PMP range. I did notice that my HR was in the mid 160's, which is a little off the intensity required for this session. Was surprised with that but interesting that the last 2 legs felt different (easier???). Will need to push this session in particular in future.

Friday 21st September
8km Recovery Run at 5:58/km and HR at 135. Ready for tomorrow.

Saturday 22nd September
It was DCM HM day and I have already posted some general comment on the event in the Event Page.

Not renowned for being an early attendee but spotted the traffic on the motorway and slipped off through Airside and the Swords bypass to arrive close to the Donabate Interchange before having to stop. Had a book with me and sat in the car to stay warm and read my way through 2 chapters before venturing out to an uncertain day.

I had decided to run the first 11km at just faster than PMP range on the uphill section to Man O'War and to then pick up the pace to comfortably fast to finish without racing the event. I had part of the P&D 14 miles at PMP in mind and also I had promised myself in January to use this year to have a go at all pb's across my running range. This would mostly cater for both.

I enjoyed the run, in fact I very much enjoyed the run. The course was a test in itself. The uphill first half included 2-3 super hill climbs and there were a number of smaller hills and long ramps. I could feel the difference each made to my pace and managed to keep things nice and steady giving the course less time than I had planned. Water intake was smooth - hold the bottle, just take a mouthful, don't waste your breath gasping for air and repeat 3-4 time. Bottle emptied and move on.

Cresting the last hill at Man O'War felt great. Relief, no water, but the pace just lifted and the legs felt light. That was the plan - road test a faster than PMP pace on the 11kms of hills and see what the legs felt like. Ran back to Donabate at a faster pace and even the full on breeze felt ok on the old Belfast Road.

Finished in 1:42:30 (official Time) and HR for the run was 160. Its a pb by almost 3 minutes so job done on both counts.

Sunday 24th September
Recovery Run 9 kms at 5:54/km. Pleasant recovery run and legs feel pretty good. Will be making this right quad my number one priority for the DCM.

hot buttered scones

Another two solid weeks of training there D. And congrats on the half PB!!

Kennyg71

Good run yesterday, another well executed race plan, mind the quad, nearly there.

Annie get your Run

3 min pb?! Wow Denis that's fantastic! Regardless off the chaos with the traffic everyone seems to be in agreement that they liked the course, tough as it was. Well done

The Muppet

Congratulations on the PB Denis, a well executed plan by the looks of it.

jake1970

Well done Denis great training going on here, congrats on the PB.