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Races
53 -
Miles
8650 -
Miles
8924 -
Miles
214 -
WAVA
74.72% -
5k
20:27 -
5M
35:49 -
10k
42:53 -
Half
1:34:31 -
Mara
3:12:24
About Me | |
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I'd been a body abusing, clubber for so many years until my wife inspired me to start running. I used to run well at school but stopped on leaving, took up smoking full time and didn't put any running shoes on again until 2008. Didn't really take it too seriously (just over 500 miles across three years) until 2011, when I entered my wife and I in to our first marathon. The mileage went up and so has the addiction.
Been a bit slack since mid 2012, renovating our house and moving to New Zealand. Back at it now since Jan 2014. Personal goals, in no particular order or indeed time frame: To run 1000 miles (1609k's now we're in NZ) in a year. ACHIEVED 2015. Sub 20 5k Sub 35 5M Sub 42.30 10k Sub 1.15 10M Sub 1.35 Half Sub 3.30 Mara To have a WAVA of above 60 in every race for a year would be good I reckon. To have one race at a WAVA of 70 would be incredible. ACHIEVED 2015 Show More...
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Random Q&A | See your Q&A |
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How do you pick yourself up when you need to? Think of my wife and how blessed my life is. |
Recent Blogs | |
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Look, Mum, Iβm a (56 year old) elite athlete* | 23rd Apr |
An ode to the Coros Pod 2 | Mar 2024 |
My parkrun |
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Blenheim parkrun |
Recent Training | |||
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9th May
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Strength | 0mi | 3:17 |
9th May
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Mobility | 0mi | 5:38 |
9th May
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Commuting | 3.2mi | 13:33 |
9th May
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Commuting | 1.6mi | 14:43 |
9th May
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Commuting | 1.3mi | 4:44 |
12 Month Benchmarks | Run | Bike |
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Mile | 6:21 | 2:30 |
5k | 20:09 | 10:24 |
5mi | 34:30 | 17:43 |
10k | 44:02 | 22:53 |
10mi | 1:11:32 | 1:21:12 |
Half | 1:44:40 | 0 |
20mi | 2:24:53 | 0 |
Recent Pictures | Show more |
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2024 Targets | Set your targets |
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Buddies (37) |
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Followers (10) |
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Badges Collected | See available badges |
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Read Everyone!
This is a little side project! Keep a record of all the books you have read, and share them with fellow Fetchies. Add your books here- Best Times
- Best WAVA
Dist | Races | 2008 | 2009 | 2011 | 2012 | 2013 | 2014 | 2015 | 2018 | 2020 | 2022 | 2023 | 2024 | PB | WB |
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4km | 1 | 19:22 57.87 | 19:22
7:48/mi
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57.87 | |||||||||||
5km | 21 | 21:17 65.51 | 20:27 68.18 | 23:52 59.32 | 23:30 60.72 | 20:27
6:35/mi
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68.18 | ||||||||
5mi | 3 | 42:59 52.72 | 35:49 63.27 | 43:16 53.22 | 35:49
7:10/mi
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63.27 | |||||||||
9.5km | 2 | 40:15 68.90 | 40:15
6:49/mi
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68.90 | |||||||||||
10km | 7 | 53:26 51.68 | 48:13 57.72 | 42:53 65.94 | 53:30 53.72 | 51:53 58.75 | 42:53
6:54/mi
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65.94 | |||||||
13km | 1 | 1:14:50 54.75 | 1:14:50
9:16/mi
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54.75 | |||||||||||
15km | 1 | 1:11:37 62.06 | 1:11:37
7:41/mi
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62.06 | |||||||||||
13.1mi | 14 | 1:46:06 57.25 | 1:42:21 60.33 | 1:45:00 58.81 | 1:58:21 53.05 | 2:10:26 48.14 | 1:44:29 61.12 | 1:48:36 60.35 | 1:52:04 60.63 | 1:34:31 72.54 | 1:34:31
7:13/mi
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72.54 | |||
26.2mi | 3 | 3:42:25 58.21 | 4:14:51 52.54 | 3:12:24 74.72 | 3:12:24
7:21/mi
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74.72 |
Date | Planned Races | Distance | ||
---|---|---|---|---|
27 Apr | London Marathon | 26.2mi | ||
3 Nov | The Nelson Half | 13.1mi | ||
15 Sep | Sydney Marathon | 26.2mi | ||
2024 | Result | WAVA | Distance | |
21 Apr | Christchurch Marathon PB | 3:12:24 | 74.72 | 26.2mi |
2023 | Result | WAVA | Distance | |
5 Nov | The Nelson Half PB | 1:34:31 | 72.54 | 13.1mi |
7 Oct | Aoraki Mount Cook Half Marathon | 1:36:18 | 71.19 | 13.1mi |
13 May | Saint Clair Vinyard Half | 1:39:39 | 68.80 | 13.1mi |
18 Mar | Centre of New Zealand Trail - The Aramex Kiwi Walk & Run Series PB | 1:14:50 | 54.75 | 13km |
2022 | Result | WAVA | Distance | |
6 Nov | The Nelson Half SB | 1:52:04 | 60.63 | 13.1mi |
2020 | Result | WAVA | Distance | |
1 Nov | The Nelson 10k SB | 51:53 | 58.75 | 10km |
2018 | Result | WAVA | Distance | |
4 Nov | The Nelson Half SB | 1:48:36 | 60.35 | 13.1mi |
2015 | Result | WAVA | Distance | |
21 Nov | Queenstown International Marathon SB | 4:14:51 | 52.54 | 26.2mi |
8 Nov | Lay Associates 21.1km Half Marathon SB | 1:44:29 | 61.12 | 13.1mi |
3 Oct | Takahe to Akaroa Relay - Lap 7 PB | 40:15 | 68.90 | 9.5km |
31 May | Christchurch Marathon (Half) | 1:44:42 | 61.00 | 13.1mi |
11 Apr | New Balance 15k Road Race PB | 1:11:37 | 62.06 | 15km |
3 Feb | Port Hills 5k Series SB | 23:30 | 60.72 | 5km |
13 Jan | Port Hills 5k Series | 23:35 | 60.50 | 5km |
2014 | Result | WAVA | Distance | |
3 May | Hanmer Springs Half Marathon SB | 2:10:26 | 48.14 | 13.1mi |
26 Apr | Hagley Memorial Relay PB | 19:22 | 57.87 | 4km |
28 Jan | Port Hills 5k Series | 24:54 | 56.86 | 5km |
21 Jan | Port Hills 5k Series | 24:50 | 57.01 | 5km |
14 Jan | Port Hills 5k Series | 23:59 | 59.03 | 5km |
7 Jan | Port Hills 5k Series SB | 23:52 | 59.32 | 5km |
2013 | Result | WAVA | Distance | |
15 Dec | Sri Chinmoy Christmas Dash SB | 53:30 | 53.72 | 10km |
21 Jul | The National Lottery Anniversary Run SB | 43:16 | 53.22 | 5mi |
26 May | Royal Windsor Half Marathon SB | 1:58:21 | 53.05 | 13.1mi |
2012 | Result | WAVA | Distance | |
21 Apr | Cambridge parkrun PB | 20:27 | 68.18 | 5km |
15 Apr | Cambridge Cambourne 10k PB | 42:53 | 65.94 | 10km |
31 Mar | The National Lottery - Olympic Park Run PB | 35:49 | 63.27 | 5mi |
17 Mar | Harrogate Park run | 22:26 | 62.15 | 5km |
10 Mar | Cambridge parkrun | 24:14 | 57.54 | 5km |
4 Mar | Cambridge Boundary Run Half SB | 1:45:00 | 58.81 | 13.1mi |
11 Feb | Cambridge parkrun | 24:56 | 55.92 | 5km |
28 Jan | Harrogate Park run | 25:30 | 54.68 | 5km |
2011 | Result | WAVA | Distance | |
26 Nov | Cambridge parkrun | 22:45 | 61.29 | 5km |
19 Nov | Cambridge parkrun | 21:21 | 65.31 | 5km |
13 Nov | Athens Classic Marathon SB | 3:42:25 | 58.21 | 26.2mi |
29 Oct | Cambridge parkrun SB | 21:17 | 65.51 | 5km |
9 Oct | Great Eastern Run SB | 1:42:21 | 60.33 | 13.1mi |
2 Oct | Abington 10k | 45:33 | 58.93 | 9.5km |
11 Sep | Amaudo 10k | 51:41 | 54.71 | 10km |
3 Sep | Cambridge parkrun | 23:24 | 59.59 | 5km |
13 Aug | Cambridge parkrun | 25:19 | 55.07 | 5km |
16 Jul | Cambridge parkrun | 23:25 | 59.54 | 5km |
9 Jul | Cambridge parkrun | 23:21 | 59.71 | 5km |
2 Jul | Cambridge parkrun | 25:30 | 54.68 | 5km |
11 Jun | Cambridge parkrun | 24:58 | 55.85 | 5km |
24 May | The Tilty Hilly 5 SB | 42:59 | 52.72 | 5mi |
14 May | South Manchester parkrun | 26:32 | 52.55 | 5km |
2009 | Result | WAVA | Distance | |
11 Oct | Great Eastern Run SB | 1:46:06 | 57.25 | 13.1mi |
4 Oct | Abington 10K SB | 48:13 | 57.72 | 10km |
13 Sep | Grunty Fen Half Marathon | 1:52:22 | 54.05 | 13.1mi |
29 Mar | Thorney 10k | 53:03 | 52.05 | 10km |
1 Mar | Cambridge Boundary Run Half | 2:24:35 | 41.67 | 13.1mi |
2008 | Result | WAVA | Distance | |
5 Oct | Abington 10K SB | 53:26 | 51.68 | 10km |
Run Totals
Swim Totals
Bike Totals
Walk Totals
Cross Totals
Year | Jan | Feb | Mar | Apr | May | Jun | Jul | Aug | Sep | Oct | Nov | Dec | Total |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|
2024 | 24 | 17 | 3 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 45 |
2024 | 134 | 171 | 225 | 145 | 42 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 718 |
2024 | 125 | 75 | 101 | 65 | 44 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 410 |
2023 | 8 | 11 | 6 | 0 | 4 | 3 | 0 | 0 | 0 | 6 | 6 | 0 | 44 |
2023 | 105 | 116 | 109 | 159 | 76 | 103 | 151 | 195 | 170 | 177 | 63 | 129 | 1552 |
2023 | 81 | 107 | 106 | 72 | 85 | 111 | 88 | 79 | 68 | 62 | 118 | 14 | 991 |
2022 | 3 | 7 | 0 | 0 | 0 | 0 | 6 | 6 | 0 | 8 | 5 | 0 | 35 |
2022 | 9 | 34 | 16 | 14 | 38 | 10 | 50 | 20 | 37 | 75 | 74 | 42 | 418 |
2022 | 81 | 89 | 146 | 82 | 80 | 52 | 24 | 28 | 80 | 71 | 106 | 96 | 936 |
2021 | 0 | 0 | 0 | 0 | 6 | 0 | 2 | 6 | 6 | 0 | 0 | 3 | 24 |
2021 | 14 | 18 | 11 | 9 | 36 | 66 | 64 | 56 | 104 | 56 | 33 | 42 | 510 |
2021 | 151 | 20 | 80 | 50 | 38 | 77 | 52 | 27 | 108 | 104 | 157 | 74 | 938 |
2020 | 58 | 24 | 15 | 48 | 18 | 6 | 6 | 17 | 12 | 47 | 9 | 49 | 312 |
2020 | 234 | 140 | 124 | 11 | 92 | 81 | 98 | 104 | 215 | 192 | 86 | 123 | 1500 |
2019 | 0 | 0 | 4 | 0 | 0 | 0 | 0 | 0 | 2 | 0 | 0 | 0 | 6 |
2019 | 49 | 54 | 15 | 29 | 3 | 25 | 34 | 3 | 49 | 3 | 32 | 10 | 305 |
2019 | 155 | 144 | 170 | 125 | 61 | 0 | 147 | 131 | 156 | 126 | 132 | 130 | 1476 |
2018 | 0 | 0 | 3 | 2 | 0 | 0 | 0 | 1 | 0 | 0 | 0 | 0 | 6 |
2018 | 67 | 75 | 75 | 104 | 93 | 66 | 63 | 88 | 96 | 63 | 39 | 51 | 879 |
2018 | 47 | 192 | 178 | 171 | 163 | 96 | 127 | 167 | 162 | 143 | 167 | 116 | 1729 |
2017 | 3 | 6 | 0 | 0 | 0 | 0 | 0 | 0 | 1 | 20 | 24 | 27 | 81 |
2017 | 0 | 12 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 6 | 33 | 6 | 56 |
2016 | 20 | 0 | 0 | 4 | 0 | 0 | 0 | 0 | 0 | 0 | 7 | 8 | 39 |
2016 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 29 | 29 |
2015 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1 | 0 | 0 | 1 |
2015 | 37 | 77 | 93 | 113 | 83 | 46 | 75 | 21 | 134 | 120 | 73 | 127 | 1001 |
2015 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 25 | 76 | 45 | 144 | 290 |
2014 | 35 | 27 | 19 | 75 | 59 | 66 | 139 | 47 | 6 | 0 | 0 | 3 | 476 |
2014 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 17 | 0 | 0 | 0 | 0 | 17 |
2013 | 35 | 19 | 0 | 44 | 60 | 13 | 19 | 8 | 0 | 6 | 0 | 35 | 239 |
2012 | 0 | 0 | 13 | 4 | 12 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 28 |
2012 | 27 | 104 | 139 | 119 | 42 | 123 | 102 | 103 | 16 | 14 | 51 | 0 | 839 |
2012 | 0 | 15 | 66 | 26 | 0 | 9 | 4 | 152 | 23 | 0 | 0 | 0 | 295 |
2011 | 2 | 0 | 0 | 13 | 42 | 65 | 91 | 128 | 120 | 143 | 101 | 23 | 729 |
2011 | 0 | 0 | 0 | 0 | 44 | 60 | 43 | 27 | 22 | 55 | 7 | 0 | 259 |
2010 | 0 | 0 | 0 | 0 | 0 | 0 | 12 | 10 | 0 | 0 | 0 | 0 | 22 |
2009 | 0 | 0 | 0 | 0 | 0 | 25 | 0 | 0 | 0 | 0 | 0 | 0 | 25 |
2009 | 20 | 21 | 69 | 23 | 15 | 42 | 43 | 56 | 71 | 38 | 0 | 0 | 398 |
2008 | 0 | 0 | 0 | 0 | 0 | 0 | 19 | 56 | 52 | 6 | 0 | 0 | 133 |
Fri 12th Apr
Apr 12
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Sat 13th Apr
Apr 13
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Sun 14th Apr
Apr 14
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Mon 15th Apr
Apr 15
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Tue 16th Apr
Apr 16
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Wed 17th Apr
Apr 17
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Thu 18th Apr
Apr 18
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Add a comment
10k Zone 2 Easy Run
Pah!! Covid Smovid. I was supposed to be doing a 12k Tempo today but with the arrival of Covid volume III, I decided to take it really easy, if I was going to attempt to run at all today. Luckily there was a break in the weather bomb that's currently hitting Nelson, and the drugs were starting to kick in, so I thought, what the heck, let's see if I can get a few base km's in to keep the taper on track. So, the mission was simple; head out the door, warm up and go for a really gentle plod, keeping it in the lower half of zone 2, which for me is below 130bpm. If I started to stray, I was going to pull the plug, as risking anything this close to the marathon would have been silly. Fortunately, things stayed pretty much under control, as well as the weather holding for me to fit in 10 really gentle k's. Feeling mildly snotty, with a sore throat but otherwise, know where near as bad as I was first thing this morning. Funny, but only a couple of years ago, there's just no way I would have been able to drag my arse out of bed, let alone go for a run. I am really appreciating being as fit as I currently am. I'm a world away from where I used to be, thankfully. Aches and pains: Right piriformis 1/2. Must be enjoying the taper. Shoes: Brooks Glycerin 20 1) 1km - 5:54(5:54/km) 111/122bpm [656b/km] 50cal 195/W 10.17/12.24kmph 2) 8km - 45:11(5:39/km) 127/135bpm [717b/km] 469cal 214/W 10.62/11.36kmph 3) 1km - 5:57(5:57/km) 127/130bpm [755b/km] 62cal 212/W 10.08/10.53kmph 12th Apr 2024, 12:49am
Fenland Flier wrote: A nice steady run especially with covid, I hope you're not suffering with it and don't bugger yourself up with it by running. 12th Apr 2024, 1:03am
riggys99 wrote: Hope youβre feeling better. Good run12th Apr 2024, 1:19am
Mark J π³πΏ wrote: Cheers, gents. Yes, took an opportunity to get out and keep it really gentle.12th Apr 2024, 5:03am
Bowman πΈπͺ wrote: Well done for doing a recovery plod. Nice feeling to be fit isnβt it :)12th Apr 2024, 5:17am
Mark J π³πΏ wrote: Cheers. Certainly is, although I'm flagging a little as the day goes on. Another nice early night for me :)12th Apr 2024, 6:40am
Bowman πΈπͺ wrote: You do that, Rest, hydrate and eat well.12th Apr 2024, 8:56am
3M wrote: Flip. Not what you need. GWS. 12th Apr 2024, 10:55pm
ThunderFeet wrote: Wasn't expecting to see that! Good control of the HR. Well done on a sensible run.13th Apr 2024, 12:29am
Mark J π³πΏ wrote: Thanking you. Add a comment
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12k Zone 2 Easy Run
Simple mantra, on the chest rest. Above the neck, what the heck. So even though I feel slightly worse than yesterday, I felt I could go again. Much the same as yesterday's approach. Took things very steadily and watched the heart rate. Took a good 5k to settle into it but comfortable in the end. Only downside is that my watch ran out about 9.5k in. I knew it was close so I had my Nike app running as a backup π. Aches and pains: Right piriformis 1/2 Shoes: Asics NovaBlast 3 1) 1km - 5:53(5:53/km) 115/124bpm [677b/km] 52cal 195/W 10.2/11.04kmph 2) 8.51km - 46:48(5:30/km) 126/132bpm [693b/km] 480cal 218/W 10.91/12.33kmph 13th Apr 2024, 8:14am
Bowman πΈπͺ wrote: Looking good, howβs the virus treating you?13th Apr 2024, 8:41am
riggys99 wrote: Good your keeping things going 13th Apr 2024, 8:41am
Mark J π³πΏ wrote: Cheers. Not too bad. Felt pants this morning but cleared fire the afternoon. Add a comment
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Zone 2 Half Marathon
Almost didn't run today due to a rough night, felt a bit feverish at one point, but after some lunch and a power nap I felt almost human again. So, I decided to take on my last long run before M day, next Sunday. Thought I'd keep it steady and very much more heart rate based and ended up doing a half marathon all in zone 2, predominantly in the lower half, too. Happy with the outcome of that run. The cooler and overcast conditions certainly helped today. In terms of aims for this run, I seemed to keep my form in shape, concentrating on lifting the feet to avoid drag on the floor and I'm definitely comfortable with my fueling strategy now. One gel every 25 minutes. Just need to shake this Covid now and then I think I'm as ready as I'm going to be. Aches and pains: Right piriformis 1/2 Shoes: Brooks Glycerin 20 1) 1km - 5:48(5:48/km) 110/123bpm [639b/km] 47cal 194/W 10.35/11.01kmph 2) 19km - 1:43:01(5:25/km) 126/133bpm [683b/km] 1051cal 222/W 11.08/12.54kmph 3) 1km - 5:39(5:39/km) 129/133bpm [729b/km] 60cal 224/W 10.62/10.98kmph 4) 0.12km - 43(6:00/km) 131/132bpm [785b/km] 8cal 217/W 10/10.59kmph 14th Apr 2024, 6:35am
Bowman πΈπͺ wrote: nice and easy HM, good to hear that you are coping, and are able to run.14th Apr 2024, 7:02am
Mark J π³πΏ wrote: Cheers. Just a few short ones left now π14th Apr 2024, 7:04am
Bowman πΈπͺ wrote: Now all you can do really is take it easy and get all your strength back!14th Apr 2024, 8:29am
riggys99 wrote: Nice and has bowman says take it easy lots of hard work to come on M Day 14th Apr 2024, 8:52am
Mark J π³πΏ wrote: Indeed gents. The lap of honour awaits is all over the next few weeks. 15th Apr 2024, 12:02am
tipsku wrote: Well done! You ran that very disciplined, great work! It's good to see that you're back running. Add a comment
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12k Zone 2 Easy Run
So here we are. Race week. And no race week would be complete without some taper tantrums and a wee bit of maranoia. Today's run started out really nicely. Definitely coming out of the other side of Covid now, with just a minor head cold feeling and sore throat. Nothing more, so all good. Settled into what felt like a lovely comfortable easy pace, with a fluid running form. Keeping an eye to make sure I stayed in zone 2, my pace was definitely closer to my normal easy pace. Things were looking good. So there I am, trotting along at a lovely pace, listening to some blinding music. Thoughts of next weekend's marathon filling my head. Positive thoughts now that I'm feeling on the mend and starting to believe again and visualizing my ideal finish and remembering that this one is not just for me. Dare I say, I got a little emotional. About 7k in, the inside of my right knee developed a fairly deep muscular pain that I was sure was piriformis related. Go another couple of kms and a deep muscular pain in my left shoulder blade starts. Now the maranoia really kicked in. Took my foot off the gas a little to see myself home safely. Stretched out as I always do and got myself a huge plate of dinner. Let's see what tomorrow brings. Aches and pains: Right piriformis 2 /3. Right knee 3. Left shoulder 2. Shoes: Asics NovaBlast 3 1) 1km - 5:50(5:50/km) 115/126bpm [670b/km] 51cal 199/W 10.29/11.01kmph 2) 10km - 52:09(5:13/km) 131/141bpm [683b/km] 570cal 232/W 11.5/14.28kmph 3) 1km - 5:40(5:40/km) 133/136bpm [754b/km] 63cal 226/W 10.59/11.25kmph 15th Apr 2024, 9:22am
3M wrote: Hopefully it's all in your mind..... You can do this now. You've got so much in the bank.15th Apr 2024, 9:26am
Fenland Flier wrote: Why do bodies and minds do this to us?15th Apr 2024, 10:04am
Mark J π³πΏ wrote: Cheers 3M, i'd like to hope so now. FF, I put it down to our bodies unwinding and relaxing a little as we slow down and then all the muscles, tendons etc breath a huge sigh of relief and then realize just how much stress we've been pouring them under for the last 12 or so weeks. 15th Apr 2024, 10:16am
Fenland Flier wrote: True enough, they're in for a surprise in a week's time then aren't they π€£π€£15th Apr 2024, 10:19am
Bowman πΈπͺ wrote: Haha, yes, why does the body and mind do that.
Well done, nice taper run! Add a comment
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1) 4.08km - 42:12(10:20/km) 87/129bpm [899b/km] 191cal 5.81/0kmph
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1) 5km - 16:25(3:17/km) 121/146bpm [397b/km] 135cal 18.28/32.34kmph
2) 0.39km - 1:18(3:18/km) 135/139bpm [445b/km] 12cal 18.18/27.58kmph Add a comment
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1) 5km - 15:13(3:03/km) 122/147bpm [371b/km] 126cal 19.72/34.36kmph
2) 0.66km - 1:50(2:47/km) 96/103bpm [266b/km] 10cal 21.62/28.41kmph Add a comment
1) 4.23km - 20:24(4:49/km) 84/111bpm [405b/km] 85cal 12.44/33.81kmph
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1) 4.11km - 18:26(4:29/km) 110/150bpm [494b/km] 129cal 13.37/25.3kmph
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9k Easy with Strides
Trying to gently nurse my body slowly to the start line on Sunday. Ironically, post + Covid results, my RHR has been slightly elevated and I've been more bunged up for the last couple of days so, making sure I kept a really close eye on my HR while running today was one of two aims for this, my second to last run. I did have slow things down to keep it under control, for sure. The second aim was to test out the right knee, Vastus Medialis. That was fine for whole run, with only the slightest of twinges as I hit the 7-8k mark. Looks like skipping Tuesday's intervals was the right thing to do. I know I'll make the start line but I'm left feeling considerably less optimistic than I was due reasons beyond my control now. Post Covid health and now, job insecurity. But I can't do anything about either of those and prior to the last week, I was/am the fittest I've ever been. So, I have given myself, almost, the best chance I can to bring it home well. Aches and pains: Right Piriformis 2. Vastus Medialis 0.5/1 Shoes: Asics NovaBlast 3 1) 1km - 5:41(5:41/km) 121/130bpm [687b/km] 54cal 197/W 10.56/11.15kmph 2) 3km - 16:07(5:22/km) 134/147bpm [720b/km] 182cal 217/W 11.18/15kmph 3) 0.1km - 20(3:25/km) 150/154bpm [514b/km] 5cal 327/W 17.56/16.98kmph 4) 0.15km - 50(5:29/km) 153/155bpm [838b/km] 12cal 234/W 10.94/16.82kmph 5) 0.1km - 20(3:29/km) 149/151bpm [520b/km] 4cal 316/W 17.23/17.91kmph 6) 0.16km - 50(5:08/km) 153/155bpm [785b/km] 12cal 238/W 11.69/17.91kmph 7) 0.09km - 20(3:35/km) 149/152bpm [534b/km] 5cal 300/W 16.74/17.82kmph 8) 0.16km - 50(5:14/km) 152/157bpm [795b/km] 12cal 245/W 11.47/17.82kmph 9) 0.1km - 20(3:29/km) 154/158bpm [537b/km] 5cal 325/W 17.23/17.47kmph 10) 0.15km - 50(5:43/km) 156/160bpm [892b/km] 12cal 226/W 10.49/17.06kmph 11) 3km - 16:41(5:34/km) 138/151bpm [767b/km] 198cal 223/W 10.78/11.5kmph 12) 1km - 5:48(5:48/km) 137/141bpm [796b/km] 69cal 219/W 10.35/10.71kmph 18th Apr 2024, 5:11am
Bowman πΈπͺ wrote: You got this, great training, and controlling the controllable will get you where you want!18th Apr 2024, 5:18am
Mark J π³πΏ wrote: Cheers. Today's run was also a warm one at 20/21 degrees. Sunday will be a lot, lot cooler. So that should really help with the HR.18th Apr 2024, 5:24am
Bowman πΈπͺ wrote: Great, heat is the one thing Iβm really thinking about too. I really struggle in the heat. 18th Apr 2024, 5:40am
riggys99 wrote: Nice run. Strides before a race is a great session. The training is in the bag soon be time to let it loose 18th Apr 2024, 6:33am
Mark J π³πΏ wrote: Cheers Riggys.18th Apr 2024, 7:16am
3M wrote: Keep being nice to yourself. I found dumping my feelings about job futures I to the run (basically letting myself get angry about it whilst running!) helped my pace quite a bit! Hope it all settles down and you can concentrate on the race, though.18th Apr 2024, 8:58am
Fenland Flier wrote: Race well. 18th Apr 2024, 9:17am
Mark J π³πΏ wrote: Cheers all 19th Apr 2024, 10:58pm
ThunderFeet wrote: Good luck, bad timing and all that but that's how we roll into these things. Sometimes the lowered expectations are exactly what is needed to make the run more positive. Add a comment
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1) 4.27km - 11:46(2:45/km) 122/151bpm [336b/km] 98cal 21.78/32.11kmph
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Fri 19th Apr
Apr 19
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Sat 20th Apr
Apr 20
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Sun 21st Apr
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7k Easy Run
Last one done. Annoyingly, my RHR is still elevated. Making this run slow. But at this late stage it's important to listen to the body. Definitely still phlegm build up but what do you do, right? I'm now just hoping for the last two to be enough of a final rest to get my respiratory system back to normal. Nothing new on race day. So this morning I lathered up my aches and pains with Voltaren gel to test for Sunday. Seemed to work well. I think given recent issues I need to reset my goals for Sunday a little. Annoyingly. So here it is, in writing. A goal: 3:20, a tough ask. B goal: 3:25, an equally tough ask. C goal: Sub 3:30, I will achieve this. For Oscar. D goal: Sub 3:42, a new PB. And if I don't hit any of those, it means I'm dnf as my body gave out somewhere on the course. All my training and data predictions had put on for a sub 3:15, which would have given me gfa qualification for some of the marathon majors, which was always my ultimate goal. Looks like I won't get there now, due to Covid etc, so I already have back up races which would qualify me if successful. So all is not lost this year yet π. Aches and pains: Right piriformis 2. Right Vestus Medialis 2. Shoes : Asics GlideRide 3 1) 1km - 6:00(6:00/km) 120/127bpm [720b/km] 57cal 184/W 10/11.84kmph 2) 5km - 28:09(5:38/km) 133/142bpm [749b/km] 314cal 213/W 10.65/11.32kmph 3) 1km - 5:52(5:52/km) 135/138bpm [791b/km] 67cal 213/W 10.23/10.62kmph 4) 0.07km - 26(6:28/km) 134/135bpm [868b/km] 5cal 206/W 9.28/10.14kmph 18th Apr 2024, 11:40pm
riggys99 wrote: Hopefully you will be presently surprised come race day 18th Apr 2024, 11:40pm
riggys99 wrote: Pleasantly even 19th Apr 2024, 12:24am
Fenland Flier wrote: I hope the 2 days help but you are at least being realistic in your approach to the race because of it. Good luck and hopefully what Riggys said. 19th Apr 2024, 5:11am
Bowman πΈπͺ wrote: I have said it before, you got this. You control the controllable! If itβs not your day, it will be a good experience, and then you go for your backup race.
Rest well now, sleep easy and hydrate.19th Apr 2024, 8:44am
3M wrote: Good to have realistic alternatives. Hope that on the day, at say about 13 miles, you feel you don't need them!
Rest well, and enjoy the calm before the storm.19th Apr 2024, 9:09am
Mark J π³πΏ wrote: Cheers all. Just a couple of hours away from Christchurch now. Resting here fir the night and having a very early one. It'll be what it'll be now. I have a back up plan so no worries. It's been a pleasure training and chatting with you all over the past few months. Thank you for all your support. It's been hugely appreciated. Add a comment
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1) 1km - 4:33(4:33/km) 138/149bpm [627b/km] 53cal 264/W 13.19/14.52kmph
2) 1km - 4:29(4:29/km) 148/149bpm [663b/km] 58cal 274/W 13.38/14.4kmph 3) 1km - 4:29(4:29/km) 143/150bpm [642b/km] 54cal 272/W 13.38/14.17kmph 4) 1km - 4:20(4:20/km) 145/148bpm [628b/km] 56cal 274/W 13.85/14.01kmph 5) 1km - 4:23(4:23/km) 146/148bpm [639b/km] 57cal 275/W 13.69/13.95kmph 6) 1km - 4:29(4:29/km) 146/149bpm [654b/km] 58cal 270/W 13.38/13.79kmph 7) 1km - 4:23(4:23/km) 148/149bpm [650b/km] 59cal 272/W 13.69/14.06kmph 8) 1km - 4:31(4:31/km) 147/149bpm [665b/km] 60cal 267/W 13.28/13.79kmph 9) 1km - 4:32(4:32/km) 147/149bpm [666b/km] 60cal 267/W 13.23/13.74kmph 10) 1km - 4:28(4:28/km) 148/149bpm [660b/km] 59cal 265/W 13.43/13.74kmph 11) 1km - 4:23(4:23/km) 148/151bpm [649b/km] 59cal 274/W 13.69/14.06kmph 12) 1km - 4:36(4:36/km) 150/155bpm [689b/km] 61cal 268/W 13.04/13.95kmph 13) 1km - 4:28(4:28/km) 148/151bpm [661b/km] 60cal 267/W 13.43/13.59kmph 14) 1km - 4:24(4:24/km) 149/154bpm [655b/km] 59cal 273/W 13.64/14.01kmph 15) 1km - 4:24(4:24/km) 148/152bpm [652b/km] 59cal 272/W 13.64/14.17kmph 16) 1km - 4:26(4:26/km) 149/151bpm [662b/km] 60cal 272/W 13.53/13.74kmph 17) 1km - 4:34(4:34/km) 148/150bpm [675b/km] 61cal 266/W 13.14/13.53kmph 18) 1km - 4:33(4:33/km) 148/154bpm [674b/km] 60cal 267/W 13.19/13.43kmph 19) 1km - 4:33(4:33/km) 150/154bpm [684b/km] 58cal 263/W 13.19/13.48kmph 20) 1km - 4:32(4:32/km) 143/148bpm [648b/km] 58cal 263/W 13.23/13.48kmph 21) 1km - 4:31(4:31/km) 141/143bpm [636b/km] 59cal 266/W 13.28/13.59kmph 22) 1km - 4:32(4:32/km) 149/155bpm [676b/km] 59cal 267/W 13.23/13.53kmph 23) 1km - 4:36(4:36/km) 150/153bpm [689b/km] 57cal 258/W 13.04/13.28kmph 24) 1km - 4:31(4:31/km) 149/152bpm [674b/km] 58cal 264/W 13.28/13.43kmph 25) 1km - 4:37(4:37/km) 151/158bpm [696b/km] 58cal 259/W 13/13.43kmph 26) 1km - 4:36(4:36/km) 145/156bpm [667b/km] 58cal 260/W 13.04/13.33kmph 27) 1km - 4:40(4:40/km) 153/157bpm [714b/km] 58cal 258/W 12.86/13.38kmph 28) 1km - 4:31(4:31/km) 151/151bpm [682b/km] 62cal 267/W 13.28/13.9kmph 29) 1km - 4:36(4:36/km) 150/151bpm [689b/km] 63cal 262/W 13.04/13.79kmph 30) 1km - 4:33(4:33/km) 149/151bpm [678b/km] 61cal 263/W 13.19/13.79kmph 31) 1km - 4:35(4:35/km) 150/152bpm [687b/km] 63cal 262/W 13.09/14.52kmph 32) 1km - 4:29(4:29/km) 150/152bpm [672b/km] 61cal 269/W 13.38/14.28kmph 33) 1km - 4:33(4:33/km) 151/152bpm [686b/km] 63cal 264/W 13.19/14.12kmph 34) 1km - 4:35(4:35/km) 151/152bpm [693b/km] 63cal 262/W 13.09/13.59kmph 35) 1km - 4:44(4:44/km) 150/152bpm [709b/km] 64cal 256/W 12.68/13.64kmph 36) 1km - 4:42(4:42/km) 149/151bpm [701b/km] 63cal 255/W 12.77/13.43kmph 37) 1km - 4:48(4:48/km) 149/152bpm [716b/km] 65cal 253/W 12.5/13.23kmph 38) 1km - 4:46(4:46/km) 150/151bpm [716b/km] 65cal 253/W 12.59/13.09kmph 39) 1km - 4:51(4:51/km) 149/151bpm [723b/km] 66cal 248/W 12.37/13.14kmph 40) 1km - 4:52(4:52/km) 150/152bpm [731b/km] 66cal 246/W 12.33/12.86kmph 41) 1km - 4:44(4:44/km) 150/152bpm [710b/km] 64cal 253/W 12.68/13.48kmph 42) 1km - 4:47(4:47/km) 151/152bpm [723b/km] 66cal 251/W 12.54/13.19kmph 43) 0.25km - 7:28(29:43/km) 111/155bpm [3299b/km] 62cal 52/W 2.02/16kmph 21st Apr 2024, 7:19am
Bowman πΈπͺ wrote: Wow great accomplishment Mark, it took me like 5-6 marathons over 2 years and thousands and thousands of consistent miles to get down to that time. And Iβm about 10 years younger than you :) savor the moment and enjoy that great feeling! ππ
21st Apr 2024, 7:20am
allmatthew wrote: Brilliant running, really well done and very much deserved. 21st Apr 2024, 7:21am
Mark J π³πΏ wrote: Thank you kindly. A compliment indeed cunning from you. You young bastard. π21st Apr 2024, 7:21am
Bowman πΈπͺ wrote: π21st Apr 2024, 8:17am
3M wrote: Yes! Well done that man! Congrats ππΌ ππΌ ππΌ. 21st Apr 2024, 8:46am
Fenland Flier wrote: Well paced, an excellent race and fantastic result. 21st Apr 2024, 8:58am
riggys99 wrote: Well done sub 3:15 great result πππ21st Apr 2024, 8:59am
usc215 wrote: well done, you are awesome!21st Apr 2024, 9:28am
Night-owl wrote: Well done massive congratulations π 21st Apr 2024, 10:39am
Mark J π³πΏ wrote: Thank you, all. Really appreciate the support and comments.21st Apr 2024, 10:55am
Ness wrote: Well done π21st Apr 2024, 11:28pm
ThunderFeet wrote: Wow you are totally pulled that one off Congratulations ππ€©π₯³22nd Apr 2024, 9:14am
ptr_runner wrote: Epic achievement, well done!22nd Apr 2024, 9:30am
Mark J π³πΏ wrote: Thank you guys. I'm still taking it all in. 23rd Apr 2024, 4:36pm
fetcheveryone wrote: Amazing - and great pacing throughout!28th Apr 2024, 11:45am
Mark J π³πΏ wrote: Thank you, Lord Fetch. I owe a heck of a lot to the community YOU created. Add a comment
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1) 3.73km - 12:37(3:23/km) 110/137bpm [373b/km] 88cal 17.71/25.37kmph
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A very gentle pootle with the kids to stretch my legs out.
1) 5km - 32:37(6:31/km) 94/134bpm [613b/km] 174cal 9.2/24.22kmph 2) 5km - 30:27(6:05/km) 91/128bpm [554b/km] 149cal 9.85/25.85kmph 3) 1.66km - 9:54(5:57/km) 97/115bpm [578b/km] 55cal 10.08/17.83kmph 24th Apr 2024, 4:05pm
tipsku wrote: Nice one. I hope your legs felt better afterwards. Mine definitely did after biking24th Apr 2024, 8:39pm
Mark J π³πΏ wrote: Thanks. Certainly felt like they had been gently stretched out. Stiffened up again last night but going out again this morning. π24th Apr 2024, 8:39pm
Mark J π³πΏ wrote: Thanks. Certainly felt like they had been gently stretched out. Stiffened up again last night but going out again this morning. π Add a comment
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Another pootle with the children in Hanmer. Legs loosened nicely.
1) 5km - 31:06(6:13/km) 92/147bpm [572b/km] 156cal 9.65/29.56kmph 2) 1.14km - 6:14(5:28/km) 71/95bpm [388b/km] 17cal 10.98/17.89kmph Add a comment
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1) 3.3km - 10:42(3:14/km) 100/120bpm [324b/km] 63cal 18.54/29.5kmph
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1) 2.09km - 5:11(2:29/km) 96/116bpm [238b/km] 28cal 24.21/33.76kmph
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6k Easy Run
First run back post marathon, just testing my legs out. I was going to wait until my next scheduled run on Tuesday but you know what itΚ»s like. I just needed to get out for some air. Kept it really steady and simple. The legs felt great for the first 4k but definitely felt tiered the last couple. Nothing too strenuous at all. Bumped into a couple of friends out biking, nice to stop for a few minutes to chat along the way. A beautiful sunny and slightly chilly afternoon. IΚ»m still smiling from last SundayΚ»s race. I kept drifting back to those closing moments and the rush and elation. I donΚ»t know that IΚ»ll ever top that for an overall race experience to be honest. Really special. Another couple of days of rest before kicking in to a steadying maintenance schedule for three or four week. IΚ»m thinking that IΚ»ll do a 5km threshold plan next to crack the sub 20 minute 5km barrier. Following up with a sub 1:30 half marathon plan to see if I can achieve that later this year. This is all up for debate over the coming weeks of course, no need to rush plans. I guess I need to consider what IΚ»m going to do with my GFA marathon entry options, too. A major is very, very tempting and its a bucket list item so........ Aches and pains: Right Piriformis 2. Left knee 1/2 Shoes: Asics GlideRide 3 1) 1km - 5:47(5:47/km) 120/130bpm [695b/km] 55cal 192/W 10.38/11.29kmph 2) 4km - 22:24(5:36/km) 128/138bpm [717b/km] 235cal 213/W 10.71/11.69kmph 3) 1km - 6:01(6:01/km) 129/135bpm [776b/km] 64cal 211/W 9.97/10.49kmph 4) 0.21km - 1:14(6:00/km) 130/130bpm [779b/km] 13cal 214/W 10/10.44kmph 27th Apr 2024, 7:03am
Bowman πΈπͺ wrote: Sub 3 for the taking in a near future perhaps, you obviously respond very well to the training, so just keep doing what you did and you are there in no time. Enjoy your post Mara feeling:)27th Apr 2024, 7:06am
Mark J π³πΏ wrote: A sub 3. I doubt that's ever on the cards given my age. 12 minutes is a huge ask. But never say never, I guess.27th Apr 2024, 7:17am
Fenland Flier wrote: 12 minutes, less than 30 seconds a mile or 18 seconds a km.
It is a lot to knock off but as Bowman said you responded well to the training. 27th Apr 2024, 8:39am
Mark J π³πΏ wrote: Oh now look, you've got me thinking it might be possible. Bugger!!!27th Apr 2024, 9:02am
riggys99 wrote: Never say never. 27th Apr 2024, 9:27am
Bowman πΈπͺ wrote: Of course itβs possible Mark, yes itβs a few seconds per km now, but that will shave off steadily if you keep at it. If you just crush your planned 3:30 with one marathon block. Imagine what you will do after two or three of them..
I started out trying to se if it was possible to run sub 4h, and I doesnβt really respond well to training or have any kind of genetic talent for running unfortunately, :) so it takes some time for me. But maybe it helps to be stubborn and dedicated too :)27th Apr 2024, 10:04am
Mark J π³πΏ wrote: I appreciate your votes of confidence.27th Apr 2024, 5:05pm
Fenland Flier wrote: I did sub 3.30 off up to 55 mile weeks (only 3) off 5 runs a week, if I had time for more miles I'm sure I could improve on that and tbh I'd love to but arthritis in my hips, time, work and a wife that thinks she already comes 2nd to my running (now only 3 days a week) is problematic to me achieving that. 27th Apr 2024, 9:10pm
Mark J π³πΏ wrote: Yes, it's certainly a significant commitment isn't it? I'm about to lose my job which is an arse because I've had a lot of flexibility to fit lunch runs in with this current one. A new job will likely want more out of me, which is fair enough. I think the treadmill will finally have to get some use of I want to fit in enough running to achieve better than I already have. 27th Apr 2024, 9:36pm
Fenland Flier wrote: Sorry about your job. Sounds like you'll be taking a leaf out of Bowman's book for training then. 28th Apr 2024, 6:10am
Bowman πΈπͺ wrote: And that regime isnβt to bad :)28th Apr 2024, 6:12am
Bowman πΈπͺ wrote: But sorry about your job, not a fun situation. 29th Apr 2024, 12:32pm
tipsku wrote: Nice return to running. I felt that way on Thursday, too. My legs were fine but I was tired too didn't do more than 5k.
I'm sorry about your job, I hope your next one isn't more stressful and time consuming.
I also cast a vote of confidence. I'd say that you have some talent for this marathon thing and your training works very well for you. 3:12 is an incredible achievement coming off just one marathon block when your goal was sub 3:30. 29th Apr 2024, 12:55pm
Bowman πΈπͺ wrote: (See, Mark, Tipsku sees it too) :)29th Apr 2024, 1:03pm
riggys99 wrote: I would say strike whilst the irons hot. I feel I missed my chance of sub 3 in 2020 due to a minor global pandemic π·. Since struggled to get back to feeling close to giving a go30th Apr 2024, 12:42am
Mark J π³πΏ wrote: Thank you all, again for your confidence. I am definitely NOT confident but what the heck, let's see what we can do. I'm going to take a bit of a structured 12 month approach to this and re-evaluate as I go. Starting with a 5k Threshold plan to try and get my 5k below 19 minutes or better. But that in itself is a big, big ask. That should tell me what I need to know about the distances going up from there. i.e If I can hit that then a 39 minute 10k is the next target, then a 1:25 half. Those would all be significant PB's based on current times. Let's have a crack and see what happens.30th Apr 2024, 12:43am
Mark J π³πΏ wrote: My advancing years are the biggest concern for injury prevention and the ability to still do the required mileage. My bones aren't getting any younger, after all.30th Apr 2024, 5:09am
Bowman πΈπͺ wrote: Just be careful, and back off when something feels bad. And donβt overdo it, let it take a year of good training. No rush. 30th Apr 2024, 5:22am
Mark J π³πΏ wrote: Yes, I'm getting better at listening to my body. Mostly :)30th Apr 2024, 3:06pm
tipsku wrote: Anecdotal evidence from my dad: he got his ironman PB when he was 55. So it's definitely not too late for you. He did say though that past 60, he could feel that he needed more recovery than before. He couldn't quite hit the same mileage and race times and he became more injury prone. So you probably have a couple of good years ahead of you for getting PBs. Starting with the 5k is a great idea to improve your overall running speed which will then gradually trickle down to the longer distances. That's my plan, too. I'm still dreaming of a sub 20 5k.
And just yes to Bowman's advice. Include some strength and mobility work and prioritise sleep and recovery. 30th Apr 2024, 9:14pm
Mark J π³πΏ wrote: Yes, I try and fit in a few Bodyweight strength sessions each week and a simple daily mobility routine. Works well. Add a comment
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1) 5km - 15:50(3:10/km) 88/125bpm [279b/km] 74cal 18.95/35.6kmph
2) 0.37km - 1:36(4:18/km) 106/112bpm [456b/km] 10cal 13.94/20.33kmph Add a comment
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8k Zone 2 Easy Run
And we're back in the room. Week 1 of my off season maintenance schedule under way. No drama. Slightly elevated HR. To be expected as I continue to recover from last week. Aches and pains: Right piriformis 1 /2. Everything else all good. Shoes: Brooks Glycerin 20 1) 1km - 5:42(5:42/km) 119/127bpm [678b/km] 53cal 196/W 10.53/12.2kmph 2) 6km - 33:35(5:36/km) 134/141bpm [750b/km] 381cal 214/W 10.71/11.54kmph 3) 1km - 5:54(5:54/km) 137/144bpm [807b/km] 70cal 213/W 10.17/10.65kmph 4) 0.21km - 1:17(6:05/km) 137/139bpm [833b/km] 15cal 203/W 9.86/10.11kmph 30th Apr 2024, 9:22am
Bowman πΈπͺ wrote: Nice easy run.30th Apr 2024, 9:22am
riggys99 wrote: Nice recovery run. HR will sort itself out over the next week or so. 30th Apr 2024, 10:33am
Mark J π³πΏ wrote: Cheers gents 30th Apr 2024, 4:24pm
Fenland Flier wrote: Welcome back to the land of the living ;-) Add a comment
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1) 2.08km - 5:28(2:38/km) 116/140bpm [305b/km] 42cal 22.83/28.29kmph
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1) 2.11km - 5:28(2:35/km) 100/128bpm [259b/km] 32cal 23.19/31.45kmph
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11k Zone 2 Easy Run
Nice and easy. Cool evening. HR still mildly elevated. No issues. Aches and pains: Right piriformis 2 Shoes: Asics GlideRide 3 1) 1km - 5:53(5:53/km) 116/127bpm [683b/km] 54cal 193/W 10.2/12.46kmph 2) 9km - 48:35(5:24/km) 133/144bpm [718b/km] 545cal 224/W 11.11/13kmph 3) 1km - 5:41(5:41/km) 135/138bpm [768b/km] 65cal 223/W 10.56/11.39kmph 1st May 2024, 9:04am
riggys99 wrote: Recovering nicely π1st May 2024, 9:14am
Mark J π³πΏ wrote: Indeed. Going to bin tomorrow's tempo. Taking it easy 1st week back.1st May 2024, 9:24am
riggys99 wrote: Sensible plan. Maybe do a few strides but no set number or distance 1st May 2024, 12:50pm
Bowman πΈπͺ wrote: Well run, keep it cool until you get your strength back. Weβre not getting any younger π Add a comment
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1) 2.33km - 6:50(2:55/km) 84/100bpm [246b/km] 28cal 20.52/28.62kmph
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1) 2.49km - 9:44(3:55/km) 89/116bpm [348b/km] 46cal 15.33/32.12kmph
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1) 5km - 12:55(2:35/km) 105/145bpm [271b/km] 84cal 23.23/33.32kmph
2) 0.16km - 57(5:44/km) 108/110bpm [620b/km] 6cal 10.45/23.73kmph Add a comment
1) 2.49km - 8:41(3:29/km) 111/140bpm [387b/km] 62cal 17.19/36.84kmph
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1) 2.13km - 5:35(2:37/km) 131/147bpm [344b/km] 52cal 22.88/33.61kmph
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1) 2.12km - 7:02(3:19/km) 97/115bpm [321b/km] 39cal 18.11/29.88kmph
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8k Zone 2 Easy Run
Stunning autumnal day out there today. Lovely and crisp and clear. Perfect running weather. Easy plod up to the port and back. Bumped in to a couple of ex work colleagues out for their lunchtime runs, too. Nice to catch up and chew the cud on all things running. Aches and pains: Right piriformis 2 Shoes: Nike Pegasus 39. That's them done now. Too stiff, heels wearing down and these give me arch ache now. These are now so far off what I have become comfortable in running in over the last 12 - 18 months. Thank you for your service, Nike. Time to retire. 1) 1km - 5:54(5:54/km) 120/129bpm [708b/km] 56cal 206/W 10.17/11.36kmph 2) 6km - 31:39(5:16/km) 134/142bpm [707b/km] 358cal 229/W 11.39/12.81kmph 3) 1km - 5:25(5:25/km) 136/141bpm [737b/km] 63cal 226/W 11.08/12.29kmph 4) 0.11km - 36(5:39/km) 134/136bpm [757b/km] 7cal 229/W 10.62/11.8kmph 3rd May 2024, 4:57am
Bowman πΈπͺ wrote: Well done, sleep well shoes.. :)3rd May 2024, 8:56am
riggys99 wrote: Well run. Happy retirement shoes or are they now gardening shoes 3rd May 2024, 9:17am
Mark J π³πΏ wrote: Thanks. TheyΚ»ll go to the garden first.3rd May 2024, 9:25am
riggys99 wrote: Mine go for dog walking or gardening before the bin Add a comment
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1) 2.15km - 9:55(4:37/km) 102/114bpm [470b/km] 61cal 13.01/25.13kmph
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1) 5km - 15:16(3:03/km) 92/136bpm [281b/km] 78cal 19.66/33.12kmph
2) 1.12km - 3:27(3:04/km) 132/140bpm [405b/km] 33cal 19.55/24.75kmph Add a comment
1) 5km - 14:31(2:54/km) 106/136bpm [308b/km] 96cal 20.67/31.63kmph
2) 2.68km - 8:35(3:13/km) 133/144bpm [427b/km] 82cal 18.7/30.45kmph Add a comment
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18.5k Zone 2 Easy Run
Another stunningly beautiful out there for this morningΚ»s long run. I was slightly nervous as to how it would feel doing a long one so soon after my marathon but there was nought to worry about. I was tickling the low end of Zone 3 for the first half but to be expected as there was a slight incline to the half way point. I was also testing out the new Coros virtual pacer feature today, so stopped quite a few times to check in on that and also to take a lot of photos today as the Maitai Valley was looking resplendent with autumn colours and clear blue skies. A lovely run overall with no issues at all. Aches and pains: Right piriformis 1/2. Shoes: On CloudUltra 1. Still loving these ones, even as they get to higher mileage. 1) 1km - 5:24(5:24/km) 118/129bpm [637b/km] 52cal 212/W 11.11/11.92kmph 2) 1km - 5:04(5:04/km) 132/136bpm [668b/km] 56cal 229/W 11.84/12.04kmph 3) 1km - 5:24(5:24/km) 138/141bpm [746b/km] 64cal 226/W 11.11/12.54kmph 4) 1km - 5:30(5:30/km) 140/145bpm [770b/km] 67cal 231/W 10.91/13.28kmph 5) 1km - 5:24(5:24/km) 138/142bpm [746b/km] 65cal 227/W 11.11/11.65kmph 6) 1km - 5:33(5:33/km) 135/144bpm [749b/km] 64cal 226/W 10.81/12kmph 7) 1km - 5:23(5:23/km) 138/143bpm [742b/km] 64cal 230/W 11.15/12.33kmph 8) 1km - 5:28(5:28/km) 140/142bpm [766b/km] 67cal 226/W 10.98/11.61kmph 9) 1km - 5:39(5:39/km) 139/143bpm [785b/km] 68cal 227/W 10.62/11.21kmph 10) 1km - 5:36(5:36/km) 133/139bpm [745b/km] 63cal 215/W 10.71/11.25kmph 11) 1km - 5:56(5:56/km) 129/133bpm [765b/km] 64cal 200/W 10.11/11.04kmph 12) 1km - 5:33(5:33/km) 129/136bpm [716b/km] 59cal 216/W 10.81/12.12kmph 13) 1km - 5:25(5:25/km) 132/135bpm [715b/km] 60cal 221/W 11.08/11.5kmph 14) 1km - 5:26(5:26/km) 133/136bpm [723b/km] 60cal 222/W 11.04/12.24kmph 15) 1km - 5:14(5:14/km) 137/141bpm [717b/km] 61cal 229/W 11.47/11.96kmph 16) 1km - 5:39(5:39/km) 140/144bpm [791b/km] 68cal 215/W 10.62/12.24kmph 17) 1km - 5:41(5:41/km) 139/145bpm [789b/km] 68cal 219/W 10.56/11.69kmph 18) 1km - 5:28(5:28/km) 143/145bpm [782b/km] 69cal 232/W 10.98/11.92kmph 19) 0.51km - 2:55(5:43/km) 143/145bpm [818b/km] 37cal 225/W 10.49/11.36kmph 4th May 2024, 5:41am
Bowman πΈπͺ wrote: Sounds lovely! Show us the pictures :)
Also I realized that with good training and a lot of milage you donβt have to be that battered by 42195. Well done!4th May 2024, 5:50am
Mark J π³πΏ wrote: Chur!! Photos added.4th May 2024, 5:56am
Bowman πΈπͺ wrote: Lovely surroundings, i have to visit NZ some day :)4th May 2024, 5:59am
Mark J π³πΏ wrote: Yes, yes you do. We have some runs to do together and I need to show you round :)4th May 2024, 6:02am
riggys99 wrote: Great run and pics easing back into it all nicely 4th May 2024, 6:04am
Bowman πΈπͺ wrote: That would be awesome :)4th May 2024, 11:37am
usc215 wrote: ... a SPEEDY easy run π
4th May 2024, 11:08pm
ThunderFeet wrote: Wow that blue sky is just so blue!! Great run!4th May 2024, 11:52pm
Mark J π³πΏ wrote: Thanking you 8th May 2024, 10:33pm
tipsku wrote: Sounds really lovely. The photos are stunning, what a beautiful part of the world you live in8th May 2024, 11:31pm
Mark J π³πΏ wrote: Yes, we are blessed. Add a comment
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1) 3.78km - 13:07(3:28/km) 79/111bpm [274b/km] 49cal 17.29/34.75kmph
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1) 5km - 13:14(2:39/km) 89/122bpm [236b/km] 63cal 22.66/30.65kmph
2) 5km - 15:21(3:04/km) 79/104bpm [243b/km] 56cal 19.55/28.65kmph 3) 1.02km - 2:55(2:52/km) 98/132bpm [280b/km] 17cal 20.96/28.69kmph Add a comment
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1) 2.3km - 8:37(3:44/km) 113/138bpm [422b/km] 63cal 16.06/24.68kmph
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11k (Mostly) Zone 2 Easy Run
Lovely day for it. Nothing to report, of note. HR still mildly elevated so again tickled zone 3 every now and again. No issue though. Aches and pains: Right Piriformis 1/2. Slightly reduced aches today. I'm not certain but I think my every day shoes may be having an impact on this. So I've swapped them out and we'll give that a couple of weeks to see if there's any improvement or difference. Shoes: Asics NovaBlast 3 1) 1km - 6:17(6:17/km) 118/127bpm [741b/km] 58cal 202/W 9.55/11.5kmph 2) 9km - 47:25(5:16/km) 133/144bpm [701b/km] 535cal 229/W 11.39/13.43kmph 3) 1km - 5:42(5:42/km) 130/138bpm [742b/km] 61cal 207/W 10.53/11.36kmph 6th May 2024, 3:39am
riggys99 wrote: Nice run. Hope the change in footwear helps 6th May 2024, 5:25am
Bowman πΈπͺ wrote: Well run, a shoe change might be good!6th May 2024, 6:15am
Mark J π³πΏ wrote: Cheers gents 7th May 2024, 1:51am
Fenland Flier wrote: I rotate 3 or 4 pairs now and I do think it helps, 3 pairs are the same model but all on different mileage. Add a comment
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1) 2.14km - 5:23(2:31/km) 131/149bpm [330b/km] 50cal 23.84/34.31kmph
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1) 2.2km - 13:12(6:01/km) 132/152bpm [793b/km] 124cal 9.98/19.9kmph
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8k Zone 2 Easy Run
Nice straight forward easy run today. Felt great, weather was great. Bumped into some friends for a chat whilst out, always nice. Pace was good and felt really comfortable. Aches and pains: Right Piriformis 1/2 Shoes: Asics Kayano 29 1) 1km - 5:37(5:37/km) 113/127bpm [634b/km] 48cal 208/W 10.68/11.92kmph 2) 6km - 30:29(5:05/km) 133/142bpm [676b/km] 341cal 236/W 11.8/14.46kmph 3) 1km - 5:07(5:07/km) 140/143bpm [717b/km] 63cal 240/W 11.73/12.86kmph 7th May 2024, 4:53am
Bowman πΈπͺ wrote: Sounds nice! Enjoy your day!7th May 2024, 4:59am
Mark J π³πΏ wrote: Cheers, caught a seagull by pure fluke in today's photo, too.7th May 2024, 7:10am
Bowman πΈπͺ wrote: Haha, nice, almost looks fake.
It's unfortunate that the pictures isnt higher up so you'll notice them.
I have asked about it in features, but nothing still from fetch.7th May 2024, 7:44am
3M wrote: Sounds like you have fully recovered! 7th May 2024, 11:39am
usc215 wrote: your pace @ "Zone 2 Easy" is impressive! π7th May 2024, 11:47am
Mark J π³πΏ wrote: Thank you. I probably situs still be taking it easy in reality. Add a comment
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1) 2.09km - 5:23(2:34/km) 131/148bpm [337b/km] 50cal 23.33/33.79kmph
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1) 2.07km - 5:09(2:29/km) 121/145bpm [301b/km] 42cal 24.15/29.18kmph
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11k Intervals
First hard session back post marathon. I think I possibly should've waited another week as that felt very hard. Although I did hit the required targets for the session. 2kms warm up, followed by 3 x 1.6km @ threshold, with 800m recoveries, 2kms cool down. Rest day tomorrow. Being completely childish, it does appear that I somehow managed to draw a bit of a penis on my run today. Completely unintentional. fnar, fnar. Grow up, Mark. Sheesh!! Aches and pains: Right Piriformis 3/4, need to watch this, again. Shoes: Brooks Glycerin 20 1) 1km - 6:00(6:00/km) 118/129bpm [708b/km] 57cal 209/W 10/10.68kmph 2) 1km - 5:21(5:21/km) 128/133bpm [684b/km] 56cal 216/W 11.21/14.06kmph 3) 1.6km - 6:48(4:15/km) 153/157bpm [650b/km] 97cal 285/W 14.12/15.39kmph 4) 0.8km - 4:15(5:19/km) 139/157bpm [740b/km] 52cal 226/W 11.29/13.53kmph 5) 1.6km - 6:35(4:07/km) 154/157bpm [633b/km] 93cal 297/W 14.58/15.79kmph 6) 0.8km - 4:16(5:20/km) 142/155bpm [758b/km] 53cal 224/W 11.25/14.4kmph 7) 1.6km - 6:48(4:15/km) 155/159bpm [658b/km] 96cal 290/W 14.12/15.13kmph 8) 0.8km - 4:21(5:26/km) 143/157bpm [776b/km] 55cal 221/W 11.04/14.23kmph 9) 1km - 5:35(5:35/km) 139/141bpm [776b/km] 67cal 219/W 10.75/11.18kmph 10) 1km - 5:33(5:33/km) 138/142bpm [767b/km] 66cal 221/W 10.81/11.36kmph 8th May 2024, 4:41am
Bowman πΈπͺ wrote: π well run8th May 2024, 6:10am
riggys99 wrote: Good start back to the harder runs well done 8th May 2024, 7:57am
Mark J π³πΏ wrote: Cheers 8th May 2024, 10:29pm
tipsku wrote: Nothing wrong with some GPS art :-)
Impressive pace for the threshold miles. It's looking good 17 days post-marathon! I feel the fatigue problem, too. I did 800 m intervals on Tuesday and that was fine because they are over in 3 minutes and change. I'll try threshold on Friday and see how I feel about that. Last weekend's 10k felt much harder than it should have, too.
Take good care of your piriformis. 9th May 2024, 12:37am
Mark J π³πΏ wrote: Chur. It'll be interesting to see how I respond to teh threshold training block. I'm hoping to get a clearer idea of how much I may or may not be able to shave off my marathon time. Still to decide on what to do with the GFA time but had good news on the job front this morning, so planning a trip abroad is now definitely an option back on the table.9th May 2024, 1:55am
riggys99 wrote: Nice to hear the good news on the job front 9th May 2024, 2:34am
Mark J π³πΏ wrote: Yes, it's a relief for sure. Looks like I have a couple of options open now. One, to possibly stay where I am in a revised role (can't say I'm desperate after the way we've been treated), and two, a job offer with our local health board. The latter being the most likely now, I think. 9th May 2024, 5:26am
Bowman πΈπͺ wrote: Great to hear, one can be without stressing job issues. 9th May 2024, 5:33am
riggys99 wrote: Canβt blame you for taking the second job offer with how you have been treated Add a comment
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1) 2.46km - 10:23(4:13/km) 86/105bpm [363b/km] 47cal 14.22/29.17kmph
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1) 5km - 12:40(2:32/km) 113/160bpm [286b/km] 93cal 23.7/33.56kmph
2) 0.2km - 53(4:24/km) 145/153bpm [638b/km] 9cal 13.63/27.61kmph Add a comment
1) 2.52km - 14:43(5:50/km) 110/136bpm [642b/km] 104cal 10.28/21.35kmph
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1) 2.08km - 4:44(2:16/km) 122/133bpm [277b/km] 39cal 26.44/34.13kmph
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