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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.

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denis b

Really appreciate the kind words and thoughts expressed above. A tough one to be honest.

December 31st
Rolled up to St Annes parkrun for my first pacing gig as a 26 minute timer. Got laminated by FBOT01 with a big 26 and and ran a slightly quick first km before settling down to finish in 25.41. Encouraged a few faster runners looking to break 26 to push ahead with last km left.... steady and tackle the hill with the head up and shorter steps and then race for the line. It worked well. Gave me some extra time to help along a few other runners with their targets. An excellent morning in great company.

January 1st to 7th
Came down with a full on flu and chest infection later that evening. To be expected. First dose in over 30 years so the body needs a rest. Will pop up 2017 plans a little later.

Happy New Year folks and all the best for 2017.

ThebitterLemon

My god, RIP

My heart missed a beat when I read your post, as a father to 3 young children I can only imagine your pain.

Deepest condolences.

TbL

The Muppet

Just catching up here now Denis ,

So sorry to learn of your loss, My deepest condolences to you and your family.

snailsong

Only read your log now. Sincere condolences to you and your family, Denis. You'll be in my thoughts, look after yourself.

hot buttered scones

My deepest condolences to you and your family, Denis on such a tragic loss.

PaulieYifter

Just catching up here now. Really really sorry to hear this very sad news - I really can't imagine what you are going through - take care of yourself - thoughts are with you and your family.

jake1970

Sorry for your loss Denis. Sincere condolences to you and your family.

This Fat Girl Runs

Denis, I'm so sorry for your loss. I can't even imagine. Words feel so inadequate.

denis b

Apologies for not replying to individual posts but I will do that personally over time. Its just the way I do things and it also means I will have to train, race or volunteer to do so and that ain't so bad

. And now for the important part: received a collective sympathy card and a very significant gesture from a very kind and thoughtful group of posters here last week. You would have to have been here to believe the reaction from my wife and sons. It brought tears and no small amount of wonder about this community on boards. Such thoughts and actions help to restore some comfort and confidence. Quite simply THANK YOU.

January 8th to 15th.
Chest still too bad (major wheeze and chest ignition cough) to have a hope of running this week. Pulled something in upper left calf which was just about possible to touch with the tenderness. Decided to head out each day, from Wed, and get a very gentle saunter in to clear the head and increase some blood flow through the legs again. Gentle massage of the calf over 4 days made a significant improvement. Body demanding protein since Sunday 15th.

January 16th
5 km brisk walk, stretching and S+C (3x10) on upper body. Felt good but was pretty wiped out afterwards.

January 17th
5 km brisk walk, core and stretches. Very poor sleep but getting back into a routine over the last week will help.

Plan is to keep recovering and target a 5 km jog this weekend at Parkrun if the chest is clear. Otherwise I will be in volunteer mode.

denis b

Wednesday 18th January
5km brisk walk, stretching and S+C (3x10). Not so wiped afterwards. Have neglected this aspect of training for too many years.

Thursday 19th January
5 km fast walk - a good deal speedier than brisk. Day 4 of 30 Day challenge and core work.

Friday 20th January
D day. Chest has made great improvement. Working in Ennis in the morning and decided to cut back across to Birdhill through Killaloe to take some air in the lee of the Clare Hills. Beautiful sunshine and stillness as I landed into Clarisford Park (Killaloe Parkrun Course). Sitting on the banks of the Shannon I headed out on what is a very pleasant, though small, circuit of a little over 1km to complete 5 km as a progression run to see where I am at - 6.07, 5.40, 5.24, 5.08 and 5.20 pace per km. Finished with a cooldown km and made the time to explore around the park a little ...a beautiful solitary Scots Pine, free of ivy, and stunning views into a low angled winter sun at the south end of the park across the Shannon. Will be back.

Saturday 21st January
Headed to the ever reliable St. Annes Parkrun and did the full warmup routine that served me well racing in 2016. 2.5km warmup with 4xstrides and stretching. Ran the 5 km at a comfortable but workmanlike pace in 26.09 ... 6.00, 5.47, 5.19, 4.47 and 4.14 per km. HR was pretty high. Managed a 1km cooldown on the way back to car as I had to head straight off. Very nice to meet all before and during (incl. a mid race chat or three) the parkrun. Met three different runners as we were being clocked in who said it was their first ever parkrun and were delighted with the experience.

Sunday 22nd January
Inspired or motivated by Sing Street I headed out on an early morning run around Dublin 2 and 8 for a 6km recovery run. Only problem was that I was too early for the parks at St. Patrick's Cathedral and at Kevin St. The Iveagh Gardens, Stephens Green and Merrion Square were very pleasant. Lots of oxygen and variety of scenery to keep up the interest. It was a new route. Made my way around nice and slow to see what I normally end up not seeing.

Core and Day 5 of 30 Day challenge.

Did as much as I could safely do this week and it will take another week of easy running to get something back into the body. No hurry.

denis b

Monday 23rd
Rest Day....running wise.
S&C session completed. Managed the full 3x10 on Biceps, Shoulder Press, Triceps, Chest, Romanian Deadlift, Pressups (15), Crunches (15), Single Leg Squats and Glute Raises.

Finished with full stretching session. Calves and lower calves, quads, hamstrings and old rehab hip excercises (which work a treat) Top Leg Circles and Lateral parallel raises.

Day 6 of 30 Day Challenge

Tuesday
5 km at 5:55/km. Can't remember an absolute thing about this run but 4 people liked it so it must have been good. Thanks Strava:)

Wednesday
Another 5 km recovery run at 5:59/km. The lower calves feel like lead with nothing to offer. Still 5 people like this so it must have been better than yesterday. That's fine so. Thanks Strava

.

Got in the full S&C session again with another full stretching and core session including Day 7 of the 30 Day Challenge.

Thursday
And another 5 km recovery run at 5:49 per/km. A little bit of lift in the legs to day. Was very content with this and the appetite to run is getting stronger.

Day 8 of 30 Day challenge.

Friday
Rest Day. Travelling with work around Sligo and Leitrim and had some gear in the car but settled for a walk instead so that I could pick up the pace at Parkrun tomorrow.

Saturday
Plan here is to run comfortable enough but increase pace each km, which tends to happen anyway. Priority is fun, but to also see what the recovering body can do. I's a way of gauging progress and using the feedback to plan the following weeks running.

2.5km warmup. 5km Parkrun in 24:29....5:14, 5:11, 5:12, 4:35 and 4:50. really felt the last hill and eased off a little to finish. HR 168 which is 5 bpm lower than last week for a much faster time. Nothing like some real evidence (rather than alternative facts):rolleyes: 1.3 km cooldown.

Really pleased with this and settled into the post race coffee and cake with very good company.

Sunday
Went to cheer any runners I knew in the Raheny 5 miler with a bag of flapjacks. Could hardly process the approaching faces and missed too many. Stood back a little more and made the job easier. Found the trick is to concentrate on mid distance.

Enjoyed the catchup in the hall afterwards. Well worth the effort and planning my own racing return. Inspired by the PB success's and philosophical rest. Great fun.

Annie get your Run

lovely to see you Denis, thanks for the absolutely delicious flapjacks! yum! Think I had two but supporting is hard work

Singer

Thanks again for the shout on the course and post-race flapjack!

Mrs Mc

Yes flapjacks were amazing I also had two

thanks for shout out

laura_ac3

Mrs Mc wrote: »

Yes flapjacks were amazing I also had two thanks for shout out

Did we all have two so??

thanks Denis, they were delicious!

denis b

Monday 30th Jan

7.4 km at 5:48/km at Easy Pace followed by core session. Ran this very evenly.

Tuesday 31st

7.4 km at 5.40/km pace. Just let this run happen itself. No design but just to be able to increase mileage over the week and make sustained progress.

Wednesday 1st Feb

7.4 km again ay 5:44 pace. Nice and handy and delighted to have 3 days done back to back. Reward was a full 3x10 S&C session.

Thursday 2nd
Rest day and back to do Day 9 of the 30 Day challenge.

Friday 3rd

Nice and easy Recovery run at 6:00 per km. Legs were tired but wanted to save some juice for Parkrun tomorrow.

Saturday 3rd Feb
A friend asked if I would pace a sub 24 min parkrun. It was not too serious. Turned up after a 2 km warmup and headed off very heavy legged on the run. Got the signal that my pacing job was over and to push on after 2 km. Had lost about 50 seconds on the pace at that stage so resolved to finish the job myself. Finished in 23:50 ish which was nice. Not too tired but effort level was enough for now. Will keep using these parkruns to gauge where I am at for another week or two before recommencing harder training.

Really enjoy the camaraderie on these runs.

Sunday 4th of Feb

Ok. Made this my first double digit LR (11.8km), which just about qualifies as such. A few nice drags included but course was not of my choosing as I had to run home to get my wallet. D'oh. Ran through Grafton Street and O'Connell St for tourist interest. Really nice run at 5:54/km and felt relaxed enough after same. Not sure that I would have run a whole lot further and spent most of the day hydrating.

Got to Cavan to see the dubs win. Great to see such a large crowd out and about supporting some sport in Feb.

45.6 kms for the week which is a fair step up off last week but most of my runs were at a handy enough pace. Will aim to increase the mileage again next week and should be ready to restart a training plan again the following week.

Wubble Wubble

Nice one Denis, lots of progress there. Busy day Sunday but worth it. Glad to see their Jamaican exploits haven't slowed the Dubs down too much. We couldn't make the trip to Breffni, but will be in Croker on Saturday

denis b

Monday 6th Feb
Rest Day of sorts. S&C continues with 3x10 (upper body) and Day 10 of 30 Day Challenge for lower.

Tuesday 7th Feb
7.3km Easy Run at 5:36/km. Hope that this week goes well so won't overdo it. Just one or two gentle testing runs to see if I am ready to start a programme next week.

Wednesday 8th Feb
7km Tempo run: 5:45, 5:26, 5:31 (hill), 5:13, 4:43, 4:26 and 5:01. Will take that. Went handy enough and felt I could have pushed harder if need be.

Core work and Day 11 of 30 Day Challenge. Felt tired later in the day after this. Sleep has improved and but lots of energy being used up elsewhere.

Thursday 9th Feb
After residual tiredness yesterday I decided to make this a proper recovery day and got in 5km at 6:00/km. First time I ever managed to get this pace right.

Lots of stretching after this session.

Friday 10th Feb
7.5km at about 5:30/km pace. Garmin went bananas. Went for a soft reset which should help afterwards. Thinking of the Donadea racers this week. Will try and line up for that event next year. In fact my latest thinking is that I should try and concentrate on some fun and varied running this year.

Saturday 11th Feb
Decided that there would be no run today. Unusual, but the spirits were low to be honest.

Sunday 12th Feb
Headed out after lunch for a change. Could not get motivated to get out of bed early and run as I usually would. Decided to try and up last weeks double digit run and do at least 14km. Picked a new round course to get some protection from the wind on the way out. Have to say this run was a tonic and a half. Ran out just following my nose and ended up on Dollymount with 6 km home and the wind on my back. I think today is the first day that I have felt some real strength in my legs since Jingle Bells. Dialled back the pace on the way home. Spirits lifted and plans been made on the run. Ran 16 km at 5:46/km.

I am going to aim for the K Club 10 km in April. Missed it last year. Will use Faster Road Running Plan for 10km but will take in a 5 km tune up race or two. After that th eplan is to run several more but will aim at the DCM Race Series through to the HM. Will decide during the early summer but I think DCM 2017 may be a runner.

Kennyg71

Hopefully see you at start line of DCM. Good week.

Bungy Girl

FYI, this post on the BHAA thread suggests the K-Club date may be changing so you might want to factor that into your plans.
Love the idea of fun and varied running - will we see you line up for XC perhaps ? Or an IMRA race ?

denis b

Bungy Girl wrote: »

FYI, this post on the BHAA thread suggests the K-Club date may be changing so you might want to factor that into your plans.
Love the idea of fun and varied running - will we see you line up for XC perhaps ? Or an IMRA race ?

Thanks for that G. Had wondered why there was no obvious date available in a quick search. Ok, will have to change targets. I will definitely have a go at a track event, maybe Trinity, and will try a longer hill race as well at some stage over the summer. Would not rule out having a go at a XC season next winter to mix things up a little. Spice and life at this stage before the legs go backwards on me. Have plans for pb at every distance this year. Will need some managing.

FBOT01

BTW that was me that gave you a beep on Griffith Ave this morn. Best of luck with PB plans.

jake1970

Bungy Girl wrote: »

FYI, this post on the BHAA thread suggests the K-Club date may be changing so you might want to factor that into your plans.
Love the idea of fun and varied running - will we see you line up for XC perhaps ? Or an IMRA race ?

Unfortunately(as this was going to be my target 10k race) confirmed on the Bhaa website https://bhaa.ie/events/2017-k-club-10k/

diego_b

Much different event but the Great Ireland run is on the same weekend (as the original date for the K-Club 10K), on the Sunday though and not a particularly fast course.

denis b

FBOT01 wrote: »

BTW that was me that gave you a beep on Griffith Ave this morn. Best of luck with PB plans.

Heard the friendly beep beep but could not make out who it was as the car had past. Did a "10 km Aerobic Run" mental check on who it could be and guess what? your name came to the fore

. What that says about me or my association between a car type and you, I do not know. But sure it kept me guessing for a while

jake1970 wrote: »

Unfortunately(as this was going to be my target 10k race) confirmed on the Bhaa website https://bhaa.ie/events/2017-k-club-10k/

Have not had a look yet Jake but any 10km suggestions from mid April on are most welcome. As it was I would have had to cut the programme by a week.

diego_b wrote: »

Much different event but the Great Ireland run is on the same weekend (as the original date for the K-Club 10K), on the Sunday though and not a particularly fast course.

Thanks D. I wont rule anything out. Admire the effort you make to get around the country to race.

Singer

denis b wrote: »

Have not had a look yet Jake but any 10km suggestions from mid April on are most welcome. As it was I would have had to cut the programme by a week.

I think that rules the K Club out for me too. I'll probably revert to last year's racing plan and do the Boyne 10k on April 30th. Good race, though it's got a bollox of a hill at 7k or so!

jake1970

[QUOTE=denis b;102620262Have not had a look yet Jake but any 10km suggestions from mid April on are most welcome. As it was I would have had to cut the programme by a week[/QUOTE]

With the 10k National championship(Great Ireland run) on the 9th of April there seems to be a lack of 10k races around that time. I was looking at the Wexford 10k on the 23rd of April, it seems to be a well run event. I am still going to run the K Club as it is a great race over a fast route with a great spread afterwards.

denis b

jake1970 wrote: »

With the 10k National championship(Great Ireland run) on the 9th of April there seems to be a lack of 10k races around that time. I was looking at the Wexford 10k on the 23rd of April, it seems to be a well run event. I am still going to run the K Club as it is a great race over a fast route with a great spread afterwards.

Cheers and am now thinking that I will take part in the K event as well. Might just just treat it as a tune up race and I don't particularly want to miss it again. Also spotted a 10 km race in Athlone on the 23rd April. Nice and flat too.

denis b

Singer wrote: »

I think that rules the K Club out for me too. I'll probably revert to last year's racing plan and do the Boyne 10k on April 30th. Good race, though it's got a bollox of a hill at 7k or so!

Had a look at that B and the bollox hill did it for me. Want to try and pb and that hill wont help. Not averse to hills (course character) and got my first medal (silver) at the Cooley 10km Road Race for an age grade result with almost 40m of climbing over the last 2 km. And I pb'd. May just have undermined my own initial justification there

tang1

jake1970 wrote: »

With the 10k National championship(Great Ireland run) on the 9th of April there seems to be a lack of 10k races around that time. I was looking at the Wexford 10k on the 23rd of April, it seems to be a well run event. I am still going to run the K Club as it is a great race over a fast route with a great spread afterwards.

The Athlone 10k is on same day as Wexford, run on some of the Athlone Half route so flat as flat can be. There's a 10k on the day before in Longford as part of the Royal Canal Run, two laps but flat again. Both worth considering to IMO.