Mark J 🇳🇿

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.
riggys99 wrote: Hope you’re feeling better. Good run
Mark J 🇳🇿 wrote: Cheers, gents. Yes, took an opportunity to get out and keep it really gentle.
Bowman 🇸🇪 wrote: Well done for doing a recovery plod. Nice feeling to be fit isn’t it :)
Mark J 🇳🇿 wrote: Cheers. Certainly is, although I'm flagging a little as the day goes on. Another nice early night for me :)
Bowman 🇸🇪 wrote: You do that, Rest, hydrate and eat well.
3M wrote: Flip. Not what you need. GWS.
ThunderFeet wrote: Wasn't expecting to see that! Good control of the HR. Well done on a sensible run.
Mark J 🇳🇿 wrote: Thanking you.

Bowman 🇸🇪 wrote: Looking good, how’s the virus treating you?
riggys99 wrote: Good your keeping things going
Mark J 🇳🇿 wrote: Cheers. Not too bad. Felt pants this morning but cleared fire the afternoon.

Bowman 🇸🇪 wrote: nice and easy HM, good to hear that you are coping, and are able to run.
Mark J 🇳🇿 wrote: Cheers. Just a few short ones left now 😁
Bowman 🇸🇪 wrote: Now all you can do really is take it easy and get all your strength back!
riggys99 wrote: Nice and has bowman says take it easy lots of hard work to come on M Day
Mark J 🇳🇿 wrote: Indeed gents. The lap of honour awaits is all over the next few weeks.
tipsku wrote: Well done! You ran that very disciplined, great work! It's good to see that you're back running.

3M wrote: Hopefully it's all in your mind..... You can do this now. You've got so much in the bank.
Fenland Flier wrote: Why do bodies and minds do this to us?
Mark J 🇳🇿 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.
Fenland Flier wrote: True enough, they're in for a surprise in a week's time then aren't they 🤣🤣
Bowman 🇸🇪 wrote: Haha, yes, why does the body and mind do that. Well done, nice taper run!

Bowman 🇸🇪 wrote: You got this, great training, and controlling the controllable will get you where you want!
Mark J 🇳🇿 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.
Bowman 🇸🇪 wrote: Great, heat is the one thing I’m really thinking about too. I really struggle in the heat.
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
Mark J 🇳🇿 wrote: Cheers Riggys.
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.
Fenland Flier wrote: Race well.
Mark J 🇳🇿 wrote: Cheers all
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.

riggys99 wrote: Hopefully you will be presently surprised come race day
riggys99 wrote: Pleasantly even
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.
Bowman 🇸🇪 wrote: I have said it before, you got this. You control the controllable! If it’s not your day, it will be a good experience, and then you go for your backup race. Rest well now, sleep easy and hydrate.
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.
Mark J 🇳🇿 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.

Bowman 🇸🇪 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 I’m about 10 years younger than you :) savor the moment and enjoy that great feeling! 🎉🏅
allmatthew wrote: Brilliant running, really well done and very much deserved.
Mark J 🇳🇿 wrote: Thank you kindly. A compliment indeed cunning from you. You young bastard. 😁
Bowman 🇸🇪 wrote: 😂
3M wrote: Yes! Well done that man! Congrats 👏🏼 👏🏼 👏🏼.
Fenland Flier wrote: Well paced, an excellent race and fantastic result.
riggys99 wrote: Well done sub 3:15 great result 😁😁😁
usc215 wrote: well done, you are awesome!
Night-owl wrote: Well done massive congratulations 🎊
Mark J 🇳🇿 wrote: Thank you, all. Really appreciate the support and comments.
Ness wrote: Well done 👏
ThunderFeet wrote: Wow you are totally pulled that one off Congratulations 🎉🤩🥳
ptr_runner wrote: Epic achievement, well done!
Mark J 🇳🇿 wrote: Thank you guys. I'm still taking it all in.
fetcheveryone wrote: Amazing - and great pacing throughout!
Mark J 🇳🇿 wrote: Thank you, Lord Fetch. I owe a heck of a lot to the community YOU created.

tipsku wrote: Nice one. I hope your legs felt better afterwards. Mine definitely did after biking
Mark J 🇳🇿 wrote: Thanks. Certainly felt like they had been gently stretched out. Stiffened up again last night but going out again this morning. 👍
Mark J 🇳🇿 wrote: Thanks. Certainly felt like they had been gently stretched out. Stiffened up again last night but going out again this morning. 👍

Bowman 🇸🇪 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:)
Mark J 🇳🇿 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.
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.
Mark J 🇳🇿 wrote: Oh now look, you've got me thinking it might be possible. Bugger!!!
riggys99 wrote: Never say never.
Bowman 🇸🇪 wrote: Of course it’s possible Mark, yes it’s 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 doesn’t 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 :)
Mark J 🇳🇿 wrote: I appreciate your votes of confidence.
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.
Mark J 🇳🇿 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.
Fenland Flier wrote: Sorry about your job. Sounds like you'll be taking a leaf out of Bowman's book for training then.
Bowman 🇸🇪 wrote: And that regime isn’t to bad :)
Bowman 🇸🇪 wrote: But sorry about your job, not a fun situation.
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.
Bowman 🇸🇪 wrote: (See, Mark, Tipsku sees it too) :)
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 😷. Since struggled to get back to feeling close to giving a go
Mark J 🇳🇿 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.
Mark J 🇳🇿 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.
Bowman 🇸🇪 wrote: Just be careful, and back off when something feels bad. And don’t overdo it, let it take a year of good training. No rush.
Mark J 🇳🇿 wrote: Yes, I'm getting better at listening to my body. Mostly :)
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.
Mark J 🇳🇿 wrote: Yes, I try and fit in a few Bodyweight strength sessions each week and a simple daily mobility routine. Works well.

Bowman 🇸🇪 wrote: Nice easy run.
riggys99 wrote: Nice recovery run. HR will sort itself out over the next week or so.
Mark J 🇳🇿 wrote: Cheers gents
Fenland Flier wrote: Welcome back to the land of the living ;-)

riggys99 wrote: Recovering nicely 😁
Mark J 🇳🇿 wrote: Indeed. Going to bin tomorrow's tempo. Taking it easy 1st week back.
riggys99 wrote: Sensible plan. Maybe do a few strides but no set number or distance
Bowman 🇸🇪 wrote: Well run, keep it cool until you get your strength back. We’re not getting any younger 😂

Bowman 🇸🇪 wrote: Well done, sleep well shoes.. :)
riggys99 wrote: Well run. Happy retirement shoes or are they now gardening shoes
Mark J 🇳🇿 wrote: Thanks. Theyʻll go to the garden first.
riggys99 wrote: Mine go for dog walking or gardening before the bin

Bowman 🇸🇪 wrote: Sounds lovely! Show us the pictures :) Also I realized that with good training and a lot of milage you don’t have to be that battered by 42195. Well done!
Mark J 🇳🇿 wrote: Chur!! Photos added.
Bowman 🇸🇪 wrote: Lovely surroundings, i have to visit NZ some day :)
Mark J 🇳🇿 wrote: Yes, yes you do. We have some runs to do together and I need to show you round :)
riggys99 wrote: Great run and pics easing back into it all nicely
Bowman 🇸🇪 wrote: That would be awesome :)
usc215 wrote: ... a SPEEDY easy run 😅
ThunderFeet wrote: Wow that blue sky is just so blue!! Great run!
Mark J 🇳🇿 wrote: Thanking you

riggys99 wrote: Nice run. Hope the change in footwear helps
Bowman 🇸🇪 wrote: Well run, a shoe change might be good!
Mark J 🇳🇿 wrote: Cheers gents
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.

Bowman 🇸🇪 wrote: Sounds nice! Enjoy your day!
Mark J 🇳🇿 wrote: Cheers, caught a seagull by pure fluke in today's photo, too.
Bowman 🇸🇪 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.
3M wrote: Sounds like you have fully recovered!
usc215 wrote: your pace @ "Zone 2 Easy" is impressive! 👍
Mark J 🇳🇿 wrote: Thank you. I probably situs still be taking it easy in reality.

Bowman 🇸🇪 wrote: 😂 well run
riggys99 wrote: Good start back to the harder runs well done
Mark J 🇳🇿 wrote: Cheers