Badbark


Latest posts by Badbark

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Sub 3h15

Posted: 25/03/2015 at 12:48

Good running sessions by Birch, Joolska, Lorenzo, Gul, OO, Abbers, Bike It, VTrunner, Blisters, SJ, GM and KR

Sorry to read about your injury problems GD, LH and CC2

Great race performances by SJ, Wool (despite decap), RFJ, JF2, Jools, Bike It, PMJ and LH

I’m currently half way through my final block of hard training before I taper for VLM. After a rest day on the 14th March I’ve run the following mileage -18 (including 1:23HM), 10.6, 15, 22, 10, 6, 15.5 including HM in 1:21, 10.5, 9, 10 & 5.5 double including intervals and 13.5 this morning. I’ve another 5 after work today and then the following before a rest day and taper – 10, 6, HM race, 18, 8, 10, 10&5 double including intervals, 13.5&5 double, 8, 23, 8 and relax!

This is based on a P&D 12 week schedule. The 1:21 HM on Saturday was in Larne and including a final 5k of about 18:20 which is faster than I’ve run a Parkrun in over a year. Yep, I’m coming into some good form after my 3 week lay-off. I'm niggle free, feeling strong and confident about a PB in London.

Edit - Oh and the HM in 1:21:39 was also a PB!

Sub 3h15

Posted: 18/03/2015 at 11:55

I've just ran and logged my long run for the week which has (temporarily) made us the number one team in the world! 

TEAM NAMEMEMBERSWORKOUTSJANTASTIC SCORE Consistently Consistent sub-3:15 team 13 810 86.2 Kilbarchan AAC 6 279 86.1 Racing rabbits 6 294 85.8 Ballymena Runners AC 8 401 85.5 Clee Bells 8 193 85.1 Smiley Paces Old Birds 14 565 85.1 Conkers parkrun Girls 56 1898 84.8 MVH Tri Club 38 2319 84.4 Pollok parkrun 12 453 84.4 Conkers parkrun Boys 45 1914 84.2 Gaillemania 7 336 84.2 Boston Illuminati 11 721 84.1 St Andrews Streakers 74 2802 84.1 Chichester parkrun 21 880 84 Sheffielders 7 175 83.8

Sub 3h15

Posted: 16/03/2015 at 11:39

PMJ – Well done on the GFA target and thanks for the great detailed report.  They are always my favourite reads on the forums

Gul – Sorry to read your marathon didn’t go to plan but it’s another notch in your marathon completed belt. You certainly didn’t have a great training build up so don’t feel bad. The only advice I would give is to stop putting a limit on your mileage. I used to get a lot more niggles when I ran less (50 to 60) but have been completely niggle free since running regularly over 90 miles. I find the more I run the easier it gets.

GM – Nice comeback performance

RFJ – Brilliant back to back racing!

OO – Super 20 mile PB and sub 3 is definitely on the cards

I ran the DUNE Half Marathon yesterday which is a cross border race alternating from Dundalk to Newry or the other direction each year. The plan was to use it as part of my P&D scheduled run of 18 miles with 12 at MP however it didn’t quite work out that way.

I ran 4 miles before the race at 8 m/m pace and intended running the HM at about 6:40 pace. The first 2.5 miles were up a pretty steep hill (400 feet climb) but afterwards it was all downhill or flat the rest of the way. I completed the first 3 miles in 6:49, 7:18 and 6:29 feeling good and relaxed knowing that hill was out of the way.

 I didn’t look at my Garmin for the next few miles and just ran at a comfortable pace that I thought I could manage for a marathon. It was all steady downhill and looking back I ran the miles in 6:07, 6:13, 6:17, 6:06 without my heart rate rising over MP effort. I was feeling very strong and running along with the first lady (Mary) who was getting a lot of encouragement from the spectators.

I was still not pushing hard and completed the next miles in 6:21 and 6:11 but had dropped behind Mary by about 20m. I was still feeling very comfortable and now my competitive juices started flowing. After a few weeks lay off in January due to an operation and only a 12 week marathon training plan I decided to put a bit more effort into the last few miles.

I targeted Mary and started catching her over the next two miles (downhill) which I completed in 5:57 and 5:55.  I went passed her over the next (flat) mile in 6:10 and entered the last full mile. I realised at this point that I could beat my Jantastic target of 1:23:25 (fastest HM last year) so kept the hammer down. The last full mile took 5:58 and was 5:44 over the last 0.1 to finish in 1:22:38 which was only 47 seconds outside a PB.

So my VLM confidence been raised considerably and I will definitely be targeting a PB now. I had my first rest day in three weeks on Saturday and will now not have another until the taper starts in three weeks. I’ve about 90 miles planned weekly till then including 18, 22 and 23 milers and two more HM races.

I wasn’t sure about the P&D plan as I’ve only run faster than HMP once in the first 6 weeks but the cumulate effect of high mileage seems to be working well. Bring it on!

Sub 3h15

Posted: 09/03/2015 at 20:59

De-lurk

Jantastic request - If Nick, Colin or Pauline read this could you pretty please with sugar on top leave the Consistently Consistent sub-3:15 team? I'm sorry if you are injured but your lack of recording any runs for over a month is affecting the whole team. Thanks!

Re-lurk

Sub 3h15

Posted: 10/02/2015 at 13:44

I haven’t been near the forum for months but thought I’d drop in as I’m into week 2 of a P&D 12 week schedule for VLM. It’s good to see MsE on the same schedule as we can compare our progress.

Great HM racing and report PMJ. I liked your photos too.

Welcome aboard brixtonrunner. That’s a great HM result and I think with a few more months solid training you could be targeting sub 3. I ran 2:54 of a 1:22 HM, although this included some 100+ mileage weeks.

It’s great to see all the usual suspects running good mileage.

I’m sure a good few on this forum can remember my ‘walnut’ problem that occurred during a 100k race last summer! I’m happy to report that I finally had the operation to fix this issue at the start of last month. I went through hell on earth for a few weeks while recovering from the surgery but I’m now back to running properly again.

My fitness level is way down after almost 3 weeks without any exercise but I did manage to complete 64 miles last week niggle free. I’m running the 105 mile P&D plan but will drop a few runs and take a few rest days. My mileage will peak in the mid 90’s and I will take another few weeks to reach the higher mileage. I’ve changed the days for many of the runs but will always make sure I run the key runs each week.

I ran 10 miles this morning with 5 targeting HMP. I was happy to manage about 6:28 pace for the HM section which is only 13 seconds down on PB HM performance. I’ve pencilled in 6:40 pace for the marathon but will have to see how I perform over the next few months. It’s great to be running again!

Sub 3h15

Posted: 01/01/2015 at 09:45

A quick delurk to wish everyone a Happy New Year and to report on 2014.

I had a great year of running including my first race win (50k) and finishing 4 Parkrun's first too. I also represented Northern Ireland in Masters Cross Country. My total mileage for the year was 3452 which is exactly 5555.5 km. This tops my 3333 miles from 2013, and yes I am a bit OCD about numbers.  

Keep on running!

Sub 3h15

Posted: 28/10/2014 at 07:03

Jools - fantastic! Stunning performance, well done!

Quick update from hotel. 2:58:30 in Dublin Marathon yesterday. No PB but happy with B target of sub 3. New tougher course and strong winds didn't help but just didn't have it in the legs from early on. I was overtaken by the 3 hour pacers at 20 and had to dig deep to get back past them over the last 10k. 249/12266 finishers. Guinness hangover

Sub 3h15

Posted: 21/10/2014 at 11:50

Great chart marrows and my performances would be something similar since I was diagnosed. I've went from 19:15 to 20 minute Parkrun's every week but now back down to mid 18's since increasing my iron.

Sub 3h15

Posted: 21/10/2014 at 08:58

BikeIt- Great report and well done for finishing.

Ren - Good controlled effort in a come back marathon

PMJ - Excellent 10 miler and 80%+ WAVA

moof - Great report and well done on a sub 3 and PB

VTrun- Excellent report and Boston qualification marathon time.

 Well I have some Good, Bad and Ugly news to report on. I'll start with the ugly.

 I'm finally on a waiting list for an operation to get my 'walnut' problem sorted out. Google search for 'HALO Embarrassing Bodies' if you want to see the ugly operation!

The bad news is that I was diagnosed with iron deficient anaemia while being blood tested for the operation. My hemoglobin level was under 12 and it should be between 14 to 17. I had wondered why I had been running about 10 seconds a mile at all distances since my blood loss at the Portumna ultra marathon. I thought I was just fatigued due to the race and had lost a bit of pace due to ultra training. Thankfully though I have been able to fix the issue with a multi vitamin with iron tablet daily and eating more iron rich foods. I'm now back to pre Portumna fitness levels again.

The good news is two fold. Firstly my marathon training for Dublin (next Monday) has went really well and I'm now 100% fit and raring to go. Providing the wind is kind on Monday I'll be targeting a narrow PB of 2:54:07 set there last year. I'm not quite fit enough to target sub 2:50 yet but hope to make an attempt at that milestone next year.

The really good news is that while running my final hard effort training session on Saturday for Dublin I have achieved a life time goal. The session was actually the NI Trails Cross Country and I finished 10th in the 45-49 age group. Four of the runners ahead of me are not registered with NIMAA so I have squeezed into the 6 man team. I have been invited to represent Northern Ireland in the British and Irish Masters Cross Country Championships in Nottingham next month! I've to pick up my 'Norn Iron' vest up at the end of the month at the Mary Peters Track. Looking at last years times I might come last but I don't care as it will be such an honour to represent my wee country! 

Sub 3h15

Posted: 13/09/2014 at 15:39

Sorry everyone! I had indeed copy and pasted from Word. Here's the rest -

 .....I had never seen Marty in 1st from about 8 miles and had no idea how far ahead he was.

I ran about 7:20 m/m pace for the last 5 miles and eventually crossed the finish line in 3:41:21 (7:09 ave) for 2nd place. Marty had finished in 3:37 so was just over a half mile ahead. Peter finished in 3:57 and told me he fell apart over the last few miles. Simon had a DNF.

I’m over the moon with the result finishing 2nd behind such an accomplished runner. I felt strong at the end and could have run on and suffered very little DOMS the following days. I picked up no niggles and only a minor blister on one toe. This race was really only a ‘B’ race 7 weeks before my ‘A’ race of the Dublin Marathon. However my shorter distance times are about 10 seconds a mile down from last year so I don’t expect a PB at Dublin.

I’m going to only taper for 2 weeks before Dublin and follow the fat loading then carbo loading process again too. I’ll also stop taking caffeine for 10 days again but will drink a lot more alcohol after the race. I was so wired after the ultra I didn’t sleep at all and lay in bed for 6 hours before giving up and getting up a 5am. I slept great the next night though!

http://www.fetcheveryone.com/images/icons/icon_smile.gif

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