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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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Kennyg71

are you doing plan from faster road running, looks very like the one I am following at moment, a few decent Sessions there.

denis b

Recovery Week Ctd.,

Fri 3rd March
Nice 5 km recovery run. Heading away to Kerry to help out on a mountain training weekend. Brought the running gear with me to keep the mileage topped up.

Sat 4th March
Got a nice slow 8km hill run done after a handy training day on the hills. Had left Dublin at 5am sharp to be on Mangerton for 8.30am. A cold day with strong gusts of wind acting as a warning of another approaching band of hail. Ran off the hill and explored some of the lanes back to Killarney.

Sunday 5th March
Up early and out the door before breakfast was handed to me. 6km slow run out towards Blennerville from Tralee. Not much wind cover there Diego but a breeze on the return journey.

A tidy 40.4 kms for recovery week and the legs are the better for it.

Monday 6th March
Rest Day

Tuesday 7th March
12.4km Aerobic Run with 6x12secs hill sprints and 6x100m strides. Got this session nailed for once. Had never realised that these were strides and not sprints before. Likewise, gave full effort for the exact prescribed time of 12 secs for the hill sprints at the start of Glandore Road which is a healthy enough challenge. Maybe a slightly steeper hill would be a good idea going forward. My new Polar HRM strap had arrived and I have fitted the Garmin transmitter from the old garmin strap. Far less bulky and very happy with improved HR readings which I can trust.

Wednesday 8th March
Working down in West Cork so an early start from Dublin. On return journey I had planned to run at the foot of the Galtees on the old Main Road which is normally very quiet. Bad headache when I got that far so hit the alarm and went for a 15 minute sleep instead. Reached the Curragh around 5pm and decided to run there rather than in the Phoenix Park in the dark. Super run and the legs are feeling lively. Ran on the grass in places at the back of the Curragh but eventually hit the roads as the ground was just too wet for my slick continental rubber soles. Did not meet too much traffic and drivers were incredibly accommodating. Gave each one the thumbs up to keep the partnership alive, literally.

Ran the 14km as an Endurance Session on the rolling ground averaging 5:35/km with the last 2 at 5:12 and 5:04. HR at 144. Very very pleased with this run and HR seems to be returning to a more normal pattern.

Thursday 9th March
Rest Day

Friday 10th March
13km Run with V02 Max 5x1km at 3-5km pace.

No escaping a testing session and I was looking forward to it to see where I am standing.

2.5km warmup brought me to the promenade at Clontarf where I fired off the requisite laps: 4:12, 4:13, 4:15, 4:15 and 4:14 per/km. Have brought my pacing a little forward to reflect a few decent weeks training and am pacing about 40 seconds off my Dec 5 KM JB pb. Jog recoveries of 3:30 mins did the trick and was ready to go again at the end of each leg. Worked hard for the 4th and 5th leg and dropped pace (day dreaming) on the 3rd leg when the watch pace alarm went off. Ran each leg trying to remain as relaxed as possible to maintain better form.

3km recovery home and I had the porridge and tea/toast combo for recovery. Great session and feel as though I am back on track with the running.

Mrs Mc

Glad to see you are back in the hills Denis a nice way to remember Ronan I'm sure it was difficult for you. Good running this week definately agree about keeping up the stretching and exercises definately feel it myself when I don't keep doing it. See you at pr Saturday

denis b

Recovery Week

Can't ever seem to remember what I did over a week so will update every two or three sessions. Had noticed late last week that a recovery week might be a good idea even if the plan had not suggested it. It did, so that made things a little easier. Overall, I feel that I am running well enough and that my paces, for the same HR last year, are about 7 seconds a km faster. That was a by the way rather than a target. Have been much more attentive to the Achilles - stretching after every session and rolling most days.

Monday 27th Feb
S&C session (upper body) and core work with rehab exercises for hips. Tough little session but good concentration on form and breathing after receiving some advice. I don't want to be just doing these sessions for the sake of it. They can deliver a little extra and I want to get those gains.

Tuesday 28th Feb
Aerobic Run 10.6 km at average of 5:30/km. This was a little faster than was required but I ran it by effort as the new HRM strap has not arrived from Germany yet. Was really tired when I got home from work. Sleep is quite poor at the moment. Headed out the door and felt better almost immediately. For an early morning runner these runs later in the day feel much easier.

Wednesday 1st March
My first day back on the hills without Ronan. Headed to the Cooleys with a friend who was brave enough and we walked about 15km up from Carlingford back towards Windy Gap taking in all the summits. Ran into a sheep farmer, on the ridge top, who had caught up on us as he had forgotten his binoculars and was trying to account for his 150 head of sheep. Duly obliged with my own binoculars and himself and the Collie went sprinting off over the hills after whatever he had seen. No cappuccino's on tap here. A hard life and no goretex jacket or vibram soles.

Thursday 2nd March
Aerobic Run 10.81 km at average 5:46/km. Much more sensible pace but felt a twinge on left ankle to outside of the foot. Feels familiar and might be related to yesterdays day on the hills. Sometimes I think the hillwalking takes more out of me than I might admit. Can certainly feel it in the hammers and quads after a hard quick descent on poor ground.

Core work and stretching attended too.

Murph_D

Kennyg71 wrote: »

Another good week Denis, and thanks for company Saturday, didn't seem to
be any one else targeting 28mins except me:pac:

I know that feeling! :pac:

Kennyg71

Another good week Denis, and thanks for company Saturday, didn't seem to
be any one else targeting 28mins except me:pac:

denis b

20th Feb 2017
Rest Day.

21st Feb 2017
11.2km Aerobic Run with 2 sets of 4x200m and jog recovery : 49,49,46,45 and 44,44,44,43.

Aerobic run at 5:35/km. Nice long 1 km drag to keep me honest for races later in the year. Tendency to run too fast at times. Much more conscious of trying to get pacing right at these sessions. The cumulative effect of the sessions is enough so no need to react to initial enthusiasm in the cycle.

Wed 22nd Feb
Endurance Run 14km at average of 5.35/km. Again working hard to get the correct progressive timing. Ran out of town early afternoon to Atane and down to St. Annes to get some mileage on grass. Back along by the coast into a gathering wind and just got home before the heavens opened. Karma.

Thurs 23rd Feb
Rest. Knew there were some hard sessions coming up so really had a handy day. Unfortunately there was no time for S&C this week....first time I have missed a session this year.

Friday 24th Feb
13km with 6x3mins Hills at 3-5km pace and jog recoveries. Choose the Swords Road between Griffith Ave and Comet Pub on Swords Road for this. No roads to cross and path mostly plenty wide. Downside...traffic fumes but traffic was lighter than I had assumed for 3-4pm.

Ran the first 5 km at Easy pace. Set a target of 4:20-4:25 /km. Reckon my current 5km racetime reflects that. Will revise these timings with tuneup races.

4:19, 4:19, 4:22, 4:19, 4:22, 4:16. Worked hard for these. First 2 and I was thinking if I can do 4 then the session will have been worth it. By 4 I knew I would finish the session. Legs were heavy for the last 2 reps but I consciously relaxed the body for the last and ran my best split. Delighted.

Saturday 25th Feb
1.6km warmup and then an Easy Pace Parkrun in St. Annes with the usual very sociable company and coffee afterwards. Nice to positively put a name to a face Yaboya...and all of those numbers were not wasted on me. Came away from this, having run with Kenny G (who was pacing) with lots of ideas and positivity for running this year.

Sunday 26th Feb
16km Endurance Run. Had spotted a route on another Strava that I had partially completed when training for DCM 15. Down Griffith Avenue and picked up on the linear Parks along the Tolka River and into the wind until I passed the Glasnevin Industrial estate. A quick romp up the new bridge and then descended to the Canal towpath. Was feeling the pace, and the weeks accumulation of work and then turned for home with the breeze much more favourable for me. Found the last 4 km needed plenty of effort but managed them ok. Average pace was 5:38/km. Perfect.

60.5km for the week and next week is a recovery week. Whew.

denis b

tang1 wrote: »

The route profile, if you haven't already seen it:

Thanks for that B. Appreciate all the input. That profile will work well for me as I always carry a negative split, being a cautious runner.

tang1

The route profile, if you haven't already seen it:

tang1

Good choice on the goal race, might be joining you.

denis b

Monday 13th Feb
Rest Day for running but S&C upper body and core work session completed.

Tuesday 14th Feb
11 km aerobic run and 6x12 secs hill sprints followed by 6x100m sprints. 11km run went well averaging 5:42/km. HR 142 but there were a number of irregular spikes. Have noticed this recently and thought that it might be a combination of things. Effort felt fine all the same.

Got my hill sprints done on Glandore Road, near the top where there is less traffic in the morning. 100m sprints completed on Griffith Avenue on the flat. Great session and the sprints pretty well finished me off.

12.1 km. Good stretching session followed paying extra attention to the achilles.

Wednesday 15th Feb
13 km Endurance run. Started off too fast and hard to judge the pace. Had to rely on the watch for confirmation regularly. Only to be expected with the pace to slide up by about 10 secs every 3km. Fairly happy with the result and last 3 km in about 5:15/km. Average pace worked out at 5:33 and HR 147.

Thursday 16th Feb
Rest Day with S&C Upper Body followed by Day 12 of Kinetic Challenge. Really poor flexibility through my left hip and everything was quite an effort.

Friday 17th Feb
11km with 3 x 8 mins at LT off 3 mins jog recovery. Ran this along the promenade in Clontarf in the early evening after a country travel day. Was looking forward to this to see see what I could manage. Idea was to use 4:29 to 4:35 LT range, which reflects a 5km time of 21.30 (pb 20.40 at JB). Main priority is no injuries and to use this programme to progress. There will be plenty of summer ahead for picking things up a level or two.

First 8 mins into a slight wind. Couldn't believe how fast I had to run to get to the pace and stop the watch pace alarm--- all warnings on the down side :rolleyes: Managed 4:35 exactly. Jog recovery into wind.

Next 8 mins I got to pace immediately and ran 2 mins into wind and 6 to back to average 4:33/km. Never looked at the watch for this and had found the pace.

Last 8mins with 50/50 into/with the wind. Ran this really well and only looked at the watch to confirm time left with a minute to go. 4:29/km.

Jogged 2 km home on a complete high. I know someone who would have clapped me on the back for this session.

Saturday 18th of Feb
Day 13 of Kinetic Challenge, core session and S&C Upper

Sunday 19th Feb
14km Endurance Run and went out the door and just followed my nose with regard to a route. Turned out to be an early morning mystery tour of Finglas and Ballymun. Poppintree Park has to be one of the most significant improvements on '80's Dublin. Transformed from flat open derelict fields, which were a perfect getaway for Enduro's, into a diverse interesting parkland much used by early morning walkers now. Great credit to the Corpo Parks Dept. for having the vision to transform this space. Have a look for yourself at their Parkrun.

Weaved down through DCU and Albert College Park where the Junior Parkrun was setting up and then home. 5:35 pace per km and HR at 157 :eek: . Had a closer look at the belt and could see that there is a seal break on the belt itself where the sensors are located.

Have always felt that the Garmin Soft HRM strap contributed to spiked readings for me. Quick research with DCRainmaker suggested keeping the transmitter, which works fine and is the expensive component, and replace same with the polar strap which has the same clip on arrangement for the transmitter component. Very cheap solution. Ordered on Amazon.de. Apparently it is the preferred setup in Australia.

Chose my target race which will be Athlone 10km on the 29th of April and will run the K Club as a semi tuneup race.

50.2 km for the week. That is 4 and a half weeks of progressive work done.

denis b

snailsong wrote: »

Just hijacking here as it's the fashion. The Kilmovee 10k is on Easter Saturday, April 15. I'd recommend it, a fast course where I've got pbs in the past and a famous spread. Kilmovee is close to Knock airport. Unfortunately I won't run fast there this year as it's 6 days after Rotterdam.

Cheers for that. will fall too early for the programme that is going to land me a pb!!!! Best of luck for Rotterdam and will be watching that race closely as it is on the cards if DCM 17 does not work out.

snailsong

Just hijacking here as it's the fashion. The Kilmovee 10k is on Easter Saturday, April 15. I'd recommend it, a fast course where I've got pbs in the past and a famous spread. Kilmovee is close to Knock airport. Unfortunately I won't run fast there this year as it's 6 days after Rotterdam.

tang1

denis b wrote: »

Cheers B. From your own experience is the Royal Canal Run a bit congested with a narrow path for a 10 km run? Don't mean to be unfair but as a midpack runner it might be an issue for me.

The path is narrow alright Denis so congestion may be an issue with it as it's laps of 5.1k.

tang1

jake1970 wrote: »

Thanks for that B, do you know anything about the Fr Murphy 10k in kildakey, Athboy on the 16th as time wise that would suit me better. It is listed in the Road Races 2017 thread but the only info I can find online is about previous races. Sorry for the log hijack denis.

I ran it when it was a 5 mile, there's a drag about 2 miles in say but you get it back the other side. It's a fair route, more flat than hills.

denis b

tang1 wrote: »

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.

Cheers B. From your own experience is the Royal Canal Run a bit congested with a narrow path for a 10 km run? Don't mean to be unfair but as a midpack runner it might be an issue for me.

jake1970

tang1 wrote: »

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.

Thanks for that B, do you know anything about the Fr Murphy 10k in kildakey, Athboy on the 16th as time wise that would suit me better. It is listed in the Road Races 2017 thread but the only info I can find online is about previous races. Sorry for the log hijack denis.

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.

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

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.

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.

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!

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.

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.

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/

FBOT01

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

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.

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 ?

Kennyg71

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

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.