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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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aquinn

Superb Denis, v jealous of time. Bravo. Great racing.

diego_b

Well done Denis, great recovery from your op and a really enjoyable race report...showed real grit there it seems over the last few K when there were a few outs there but you showed your mettle and got just reward.

The Muppet

Brilliant. Congratulations on the PB .

nop98

The Stuff! That's it! Well done Denis B! Just reward for some really strong training.

Mrs Mc

Super stuff Denis congrats on the pb great race and in that heat too.

jake1970

Well done denis, great running. Maintain this form and you should have a great race in Dunshaughlin.

chickey2

Fantastic, well done!

Kennyg71

Well done Denis great racing and nice chunk off that PB. Hitting some form
now.

Singer

Nice work D. You're made of (increasingly fast) tough stuff!

Firedance

Brilliant!!!! I was at the start too (first corner) but couldn't see anyone, think there was just over 450 runners. I wasn't in the least bit jealous of ye all in that heat!!!! Had planned to nip in for a cuppa and sandwich but the feckers had it well cordoned off for runners only

Well done Denis, great to see the gains made AND after an opp too!

denis b

Tuesday

Dunboyne 5 Mile Race Report

This is the race that almost didn't happen before it started. Last Saturday I finished an 11 km aerobic run exactly one week after a small operation (Local anesthetic job). Immediately after the run one of the two entry points opened. Sore but got it looked after and then rested up hoping that it would close sufficiently well again. With a supportive dressing and 2 compression layers to hold everything in place I was cleared to run with 2 hours to spare. Only provisio was to go to the race and do a 3 km warm up with some strides after 2 km and if I felt anything less than racing fit I was to stop. Its been that kind of season but making best use of whatever windows emerge.

Arrived and parked up close to the track and collected my number for my first BHAA race ever. What an evening. Warm and a large enough crowd for the 8pm kick-off. Got a couple of laps done on the track, easing into it until I got comfortable and then did 4x 100m strides intervals. Worked a treat and everything felt good. Headed down to the line 1 km away and began to realise that I was thirsty. Damn .... no water.

Saw Feena M of DCM 2015 fame and wished each other the best. Right concentrate....push up a little as its a Gun Time race and stay in the middle to keep racing line options open for the first corner. Dont wanna face Firedance as I swing wide around one of the left handers

. Race official appears aloft in front, courtesy of step ladder, hovering like the PP with hands outstretched. As Gaelige "Yis are all welcome" and "When I say 3, the race starts". Mad scramble to get out of the way with the ladder and we all hear 3 and are gone.

Plan was to try for 36 mins which would be a pb by 1 min (Raheny 2016 37:01). Am squeezing the last out of 8 good weeks training, since partly spoiled by illness and the op. Needs must.

KM 1 A fast enough start slightly uphill and then into the shade of the hedgerows. Stayed there to keep cool and found my rhythm after a few hundred metres. Felt fine and clocked 4.24 which was about 6 secs up.

KM 2 Pace settled down a little and spotted a small group of runners ahead. Pulled up to them and decided to settle in for 2 kms and see how things were going. Clocked 4:27 which was fine.

Km 3 Felt that I should push on a little and the legs were adjusting well. Small incline and I was pushing ahead with one oulder lad staying with me and then pushed on. I decided to stay put and let him off as the heat was pretty noticeable. Clocked 4:19.

Km 4 Roasting hot and saw that some local residents were out front handing out water in plastic cups. Grabbed one and a "Cheers" as I managed to get most of it down and then spilled the rest over my head. Moved back to the centre of the road to concentrate and shortened my stride a little to try and be as efficient as possible. Ran the racing line through the bends and clocked 4:24 on a falling section of road.

Km 5 Really really feeling the heat and had started overtaking more and more runners at this stage. the heat was having an effect and Pb's were going to be kinda scarce I reckoned. Pushed on as best I could and mentally broke down the remainder of the race. Get inside 4:30 for this and you are on track. Clocked 4:29 but felt that I was slowing.

Km 6 Adjust plan... no matter what I am going to get the last km done within 4:30. Now get through the next 2 kms to give me that chance. Boiling at this stage and the legs were beginning to feel the pace. Getting harder to concentrate and get around people as the mind drifted. Clocked 4:35 and knew the next km was critical.

Km 7 really concerned about feeling so hot and then I spot a hose over a hedge spraying water on the runners. Cross the road and took the plunge feeling instant relief that bought me 10 seconds :rolleyes:. Picked up the legs a little knowing that the Graveyard (Thanks AM) was close leaving 1 mile left to race. Clocked 4:35 again. Was not confident that the legs would carry me there. They were beginning to feel weak for the first time ever in a race.

Km 8 and a little bit. Heard the tannoy and picked out three runners ahead. Caught them by virtue that I was maintaining pace and they were probably slowing a little. Heard 2 runners behind me and looked over my shoulder before picking up the pace into the track. Firedance roars encouragement and I respond. Still 1 runner behind me. If I walk now sure I'd still pb ..... and out of nowhere I pick up the pace not wanting to be overtaken so late in the race. Gave it everything over the last 300m to pull ahead and overtake a small group before finishing.

35:46 Unofficial Time but officially I was knackered. Race done and dusted and no injuries to report. Recovered very quickly afterwards.

Thanks for the good luck wishes one and all.

chickey2

Best of luck!

jake1970

Good luck this evening denis!

Firedance

Best of luck Denis! I'll be somewhere along the last 300/400M cheering.

diego_b

Good luck Denis, give it a good push!

Mrs Mc

Best of luck Denis looking forward to the report.

Kennyg71

Best luck tomorrow Denis.

denis b

Saturday

11 km Aerobic Run at 5:56/km Avg HR 141.

Its warm and humid out there this morning folks. What a dramatic change in 24 hours. The mini taper has started for Dunboyne on Tuesday night. Have my race plan sorted early thanks to Firedance and will stick to my Luke Kelly ballads to put some fire into my belly for the race.

denis b

Thursday

10 km Aerobic run and strides

6 km aerobic and 2 x (4 x 150 m strides) 250 m recovery jog and 4 mins recovery jog between sets. 1.5 km cool down.

Session went very well. huge thirst all day and drank over 2.5 litres to stave off headache which I would associate with dehydration. Recovered by afternoon and will have to act on this as its a constant issue.

Friday
Rest day

aquinn

Ah Denis, delighted to read 10km race PB. Sounded tough. Well done.

denis b

Firedance wrote: »

Couple of tips for you, it's gun time so don't by shy about coming a bit more forward. Its left hand turns on country roads so stay in the middle of the road to keep your legs level (ditches are quite sloped in parts) When you get to the graveyard (it'll be on your right) its approx a mile from there (don't shoot me if I'm a bit off!) if you can, you could start to pick up a teeny tiny bit and certainly as soon as you see civilization again you're almost home, you turn left off the man road and into the carpark and onto the track so the last little bit is mentally hard but lots of support there to cheer you on.

Thanks for the heads up AM. The Cooley Coast race helped with the country roads bit and ran in the centre by default as the wheel grooves were streamlike. The Graveyard as a target will work well for me as I tend to run conservatively (Thanks Garmin) and usually have something left to finish with.

Oh and will definitely move forward a little. Had a look at last years results and have calculated roughly where my time would bring me in place wise. Will position myself appropriately.

Firedance

denis b wrote: »

Wednesday

11 km Progressive Endurance type run

3 km at 5:50/km, 3 km at 5:40/km, 3 km at 5:30/km and 2 km at 5:18/km. Went nice and smooth and got a decent stretching session in as well. Constantly visualising the upcoming Dunboyne 5 miler during this mornings run so I suppose that counts as being in the mood for racing again.

Couple of tips for you, it's gun time so don't by shy about coming a bit more forward. Its left hand turns on country roads so stay in the middle of the road to keep your legs level (ditches are quite sloped in parts) When you get to the graveyard (it'll be on your right) its approx a mile from there (don't shoot me if I'm a bit off!) if you can, you could start to pick up a teeny tiny bit and certainly as soon as you see civilization again you're almost home, you turn left off the man road and into the carpark and onto the track so the last little bit is mentally hard but lots of support there to cheer you on.

denis b

Wednesday

11 km Progressive Endurance type run

3 km at 5:50/km, 3 km at 5:40/km, 3 km at 5:30/km and 2 km at 5:18/km. Went nice and smooth and got a decent stretching session in as well. Constantly visualising the upcoming Dunboyne 5 miler during this mornings run so I suppose that counts as being in the mood for racing again.

I dedicate a portion of my time to running and am really happy with that but it must be devastating for those who devote year after year of their lives for olympic selection to somehow end up coming up short. Cant say I understand all the politics, or rights and wrongs, of how the mens marathon team was selected but it must be crushing for those left behind.

denis b

Neady83 wrote: »

Denis, Imm delighted for you, that was super super racing especially in those conditions - all that training is paying off. There's plenty more to be shaved off that PB

Thanks Neady. Not quite the commitment required for some of your ventures but yes its good to feel some payback.

Saturday to Monday

Rest and recovery after a small planned operation on Saturday morning. Was able to maximise time by fitting it in after a race.

Tuesday

Got medical clearance for a 6 km SLOW recovery run this evening and ran it along the promenade after work. Covered it at 5:54 per km and kept a keen eye out for some of Bungy Girls foes (the careless long leashed dog walking set) but nothing to report.

Could feel some evidence of last Fridays run in the hamstrings and glutes. Got some stretching in on the grass to spend a little extra time in the outdoors. Was good to get a few kms run on grass again.

Neady83

Denis, Imm delighted for you, that was super super racing especially in those conditions - all that training is paying off. There's plenty more to be shaved off that PB

denis b

Mrs Mc wrote: »

Great stuff Denis, great report:D

Thanks A. Writing the report was good therapy in the circumstances

annapr wrote: »

Great racing Denis, you certainly didn't let those hills get the better of you.

Cheers Anna. All those years in the hills have left some kind of mark. I think its the challenge. I don't go out of my to find them when running all the same

denis b

Well op recovery continues and hope to get some easy miles in tomorrow. Have updated the plan to have something useful done:

Date|Race|Distance|PB|Comment|
14.5|Parkrun|5 Km| |21:57|
20.5|Cooley Coast Race|10km|47:02|46:02|
31.5|Dunboyne |5 Miler|37:01|Going for a pb|
11.6|Parkrun|5km|21:00|Going for a pb|
18.6|Dunshaughlin|10 km||Target Race and another pb|
30.6|Clonee|10km||"B"Target race- just in case|

Will have a week to prepare for Dunboyne 5 miler and the target is to beat pb of 38:36 by 2 minutes. Its soft and have only run one before (Raheny Jan 2016) so using my current form and Dunshaughlin goal time to test the body at this slightly shorter distance.

annapr

Great racing Denis, you certainly didn't let those hills get the better of you.

Mrs Mc

Great stuff Denis, great report:D

denis b

FBOT01 wrote: »

Well done, D. Sounds like you did what you set out to and got the reward for your efforts. Keep up the good work.

Thanks Mark. Had 46 mins in mind and planned around that. Unorthodox I know, but it just seems to be the way that works for me for now.

Bungy Girl wrote: »

That's just brilliant Denis ! Congratulations. Dunshaughlin will be a breeze after that.

Thanks G and have taken no small amount of inspiration from your own good work.

Kennyg71 wrote: »

Super racing Denis, sounds tough race and a podium finish to boot, great race
report enjoyed that.

Cheers G. Course was tough on the night but is endlessly interesting to run. That will be bring me back. Would like to race it in better conditions.

Firedance wrote: »

just catching up here, that's just fantastic Denis!!!! well done on a great race and a podium finish to boot! Roll on Dunshaughlin

Thanks AM. Scanning the hinternet to enter it. Just out of hospital from a small op this morning. Back with some easy running mid next week and will then knock some shape into the preparation for Dunshauglin.

Murph_D wrote: »

Nice one, D. Congrats.

Cheers Denis. You bet me by one place this weekend.

diego_b wrote: »

Ah great stuff Denis, sounds like you nailed that race and got the effort perfect throughout!

Thanks David. The plan worked on a softish pb. Got away with the bad weather so looking forward to a repeat in 4 weeks time.