Latest posts by Badbark

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Sub 3h15

Posted: Today at 09:25

Lorenzo – Sorry, but 55 to 70 miles is still pretty much medium mileage as far as I’m concerned. I wasn’t able to run a marathon faster than 3:10 when my mileage peaked at 70 miles. It wasn’t until I worked up to 90+ miles that I went from a 3:10 PB after 8 marathons to 2:56 in my 9th. Of course, everyone is different but that was the single change I had to make to reach my potential. I can now run sub 3 on lower mileage but if I ever want to break 2:50, I’ll need the high mileage again. Maybe you might be the same?

I’m no expert on 100k’s as my only attempt ended in a DNF. However, learning from my previous experience, as Poacher says it’s time on feet that really matters. I’m planning on working up to a run were I’ll be on my feet for at least 8 hours. This will include as many walking and standing eating breaks as I feel necessary. I’ve also started using a standing desk when I work from home two days a week.

One huge mistake I think I made on my last 100k was not to consume calories early enough. As your body can only digest and use about 300-350 calories an hour, it’s important to make sure you consume these from the very first hour. 

Sub 3h15

Posted: Yesterday at 18:44

LB70 - Get this - Read it all and adapt a training plan to fit your life. 

Sub 3h15

Posted: Yesterday at 14:24

Snap OO! I ran 18:58 in a Parkrun today too!

That’s the first time I’ve gone under 19 minutes this year, so well pleased. Of course I’ve done it in true ‘Madbark’ style as I’m running the Belfast Marathon on Monday.

 A word of caution about the FIRST plan. I followed it exactly on my second marathon and fell apart after 20 miles. I was on course for sub 3:30 but only managed 3:48 and spent 10 minutes in the St. Johns ambulance tent at the end. FIRST is for runners who don’t really want to run. Put the miles in if you want to achieve your best possible marathon time. 

Sub 3h15

Posted: 26/04/2016 at 14:00

2nd May – Belfast Marathon – Badbark - Sub 3 

21st May - White Peak - Gul Darr - 320 - 3.30

21st May - White Peak - Poacher - stay honest.

29th May - Comrades - BI - sub-9

29th May – Newry Marathon – Badbark – Sub 3

11th June – Portumna 100k Ultra – Badbark – Sub 9 hours as my ‘A’ goal. Finish with any time as my ‘B’ Goal - (My only DNF 2 years ago after 85k)

25th June – Victoria Park Belfast, 12 hour race – Badbark – Run till I drop



Sub 3h15

Posted: 24/04/2016 at 14:20

I’ve just put all the supplied VLM numbers into the tracker to see how everyone did. I’m not going to reveal anyone’s results but well done to you all! Plenty of goals reached, a few just missed and a couple of painful second half detonations. I look forward to all the reports. 

Edit  - Sorry to read about your DNS Jools

Sub 3h15

Posted: 23/04/2016 at 18:10

All the best to all the VLM runners. I'm so jealous of you all. Run till your legs fall off!

This day last year I finished the Beckton Parkrun holding hands with former Half Marathon World Record holder, Lornah Kiplagat. 

Sub 3h15

Posted: 18/04/2016 at 18:50

Jason T – Well done on your great marathon debut. 3:17 really is a fantastic time and your slow down was still well managed. At least you didn’t fall apart completely and got to the end without walking.

For some context, my first two marathon were 3:52 and then 3:48, and it wasn’t until my 5th marathon that I went sub 3:15. It wasn’t until my 9th marathon that I broke 3:10, although I did smash it with a 2:56. My PB is now 2:51 and I’ve gone sub 3 in 12 occasions. 

Good luck Vtr!

Sub 3h15

Posted: 15/04/2016 at 10:04

Thanks for all the kind words and support everyone.

I think Beetroot juice is great and it really does help my performance. I always drink 500 ml two hours before a major race, then no further liquid until after the race begins. This helps with hydration but gives me enough time to empty my bladder.

I would eat plenty of high nitrate food the days running up to a major race too. The Beetroot juice comes in a 1 litre container so I freeze half until the night before the next race. 500ml has almost the same amount of nitrate as 2 shots but cheaper.

This is worth reading -

Sub 3h15

Posted: 14/04/2016 at 15:28

I ran the East Antrim Marathon Series Monkstown Marathon today. It’s exactly 4 weeks since my return to running after a 5 week lay off. The EAMS marathons are low key affairs organised for people wanting to run multiple marathons. I decided last year to target 100 marathons and today was my 29th, and 12th in the last year.

The course was 14 undulating laps of a park and pavement. I’m running the Belfast Marathon on the 2nd of May and today’s run would be my only 20+ miler in preparation for a sub 3 attempt. I’ve never managed sub 3 in Belfast.

My plan was to run about 15 to 18 miles at sub 3 pace and then coast to the finishing in whatever pace felt comfortable. I didn’t really taper having run 12 miles, including a 38:30 10k at maximum effort on Sunday.

There was only about 40 runners and I took the lead straight away. I felt great and churned out the first 15 miles all around 6:40 to 6:45 m/m pace. Although I was running alone, it was great craic lapping people giving and receiving encouragement from fellow runners.

I was surprised at how easy it was all feeling, as I’d given 100% in a half marathon 10 days earlier finishing in 1:30.  I reached 18 miles still averaging around 6:43 pace and it was feeling much easier than the half.

I decided to maintain the pace for another couple of miles but slow after 20 if it started getting tough. I reached 20 miles still feeling good so thought I might as well go for the sub 3.  I only needed to run the last 6+ miles at around 7 m/m pace.

I remembered that the last time I ran the course my Garmin measured it at 26:40 so didn’t want to slow down too much. I kept ticking off the miles at just under 7 pace and check my watch at 25.4 miles to see I had 8 minutes to run, to go sub 3.

As I suspected the 26.2 mile point arrived and  I still had a final hill to climb. I was a little worried so give it my all crossing  the finishing line in 2:58:57, with 26.38 miles on my Garmin.

I’m well chuffed with the win receiving a trophy, medal and £25 voucher for a running shop. More importantly at no point did I struggle and had plenty left in the tank at the finish. Happy days!

So there you go, who needs months of P&D when I can run sub 3 after 4 weeks of training following 5 weeks of no running! I should write my own ‘Madbark’ Marathon book and earn a few quid. 

Sub 3h15

Posted: 13/04/2016 at 15:31

Great reports from KR and GM. I’m sorry you didn’t reach your goals, and both had very hard days for different reasons.

KR – I think you should book another (smaller field) marathon to run within the next month. No sense wasting all that fitness now. You only need to run 3 or 4 times a week and treat the next month as a taper. Shoot for 6:45 pace from the start next time.

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