Latest posts by Badbark

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Sub 3h15

Posted: 22/05/2016 at 14:15

Great report and performance Gul. Just remember what a PB stands for... You just did your personal best

Sub 3h15

Posted: 21/05/2016 at 19:16
SlokeyJoe wrote (see)
Nice one BB. Are you going to indulge yourself with a taper?


Cheers SJ. I'll taper a bit after next Sundays Marathon

Sub 3h15

Posted: 21/05/2016 at 18:53

BI – I hope the ITB problem clears – I used to suffer similar problems until I started doing this stretch a few times a week -

PMJ – A good Parkrun after the track session

Lor – Nice 35 miler. Don’t worry about running twice that. Just keep moving forward and you’ll get there.

 Birch – Steady Parkrunning

Commiseration Poacher, and well done Gul!

I started my long run this morning at 5:15 am. By 8:50 I’d completed a marathon and reached 30 miles before my local Parkrun. I ran it in 21:41 very comfortably and was enjoying how much easier it was not being glycogen depleted like last week. However, after about 38 miles I started to fell a bit rough.

I seriously considered giving up and was questioning how I would run 62 miles in 3 weeks time. However, I just kept plugging away telling myself that it was all in my mind. By 40 miles I was starting to feel better again and stopped off at my house for a refuel at 44.

I had another few difficult miles but 49 and 50 were both sub 8 minute mile pace. I had planned to stop at 50 but ran past my house adding an extra mile, just so I could say it was my longest ever training run! I would have run on further if I hadn’t have had other commitments in the afternoon.

So 51 miles completed in 6:55 running time which was 8:08 m/m average pace. It took 7:30 in total including all the breaks for fuelling and chatting at the Parkrun.

I’m niggle free and full of confidence now about the 100k. I know I will have difficult miles but I’ll just run through them knowing it will get better again.

Sub 3h15

Posted: 19/05/2016 at 10:07
Lorenzo wrote (see)


I'm definitely not happy with either Madbark or PMJ - it sounds as though I'll have to forego my pre-run bowl of porridge or Shreddies on Saturday to get the full benefit of my next long run but I hate running in a depleted state. Do either of you take gels / fuel on training runs?

 You'll be thanking us 40 miles into your race when you are not dying on your feet with almost a marathon still to run. 

Answering your fuelling question, it all depends on the distance and the purpose of the run. I never take anything if running less than 15 miles but usually 500ml of my own energy drink up to 20 miles. I would take a second 500ml drink if running much over 20 miles. If I go over 30 miles I would take a third.

I rarely take gels but do like to test a new brand out if I will be taking it during a race.

I’m going for my final very long run on Saturday before the 100k in 3 weeks. This will be the ‘dress rehearsal’ so will be testing my planned fuel for the race, to make sure I have no stomach issues.

Sub 3h15

Posted: 18/05/2016 at 12:30
PhilipMJones wrote (see)

badbark, always wondered about that. I use about 100 calories per mile and so at a reasonable pace it is about 850 calories an hour and a gel is about 100 calories so 8.5 an hour for sustained running is stupid. I now recall I took a mouthful of gel at VMLM from a gel station and it was the most awful flavour and texture. Would definitely recommend if you want gels then try the ones the race gives and if you don't like them, then take your own. I have to admit I do train in a somewhat depleted state so I have dinner and then I run the next morning off a slice of toast and a cup of tea and am happy to do 20 or so..

Yes, according to the article below the body can ingest and use between 60g to 90g of carbs an hour. The higher rate is for highly trained athletes taking in the correct percentage of glucose and fructose. So for the average person we are only able to ingest and use about 250 calories (1g carbs = 4 cals) an hour, while running can easily burn 750+.

So it just highlights how important it is to do some ultra training sessions while glycogen depleted.

Sub 3h15

Posted: 17/05/2016 at 11:24
PhilipMJones wrote (see)

Badbark, is there any science behind the glycogen depleted ultra training? My understanding is that the body stores glycogen and has a good couple of hours in store. If you want to run somewhere round the 3 to 3:15 mark, then you can train and trick your body to store a bit more so you can basically run a marathon on glycogen alone.

Once you go over this point, you need to find an alternative fuel and that means fat burning or learning how to stuff carbs down your neck and getting them processed and out to the legs. Most ultra runners I know do the latter, so have this ability to eat as they run and so keep the energy topped up.

The body can only digest and utilize a certain amount of calories an hour, no matter how much is consumed. A lot less than is used while running. So in a 100k ultra at some point the glycogen stores will be depleted and no amount of refuelling with suffice. The body will be using fat as it’s primary source of energy.

Therefore it’s beneficial to practise running in a glycogen depleted state. This will help train the body to better use fat as fuel. I find it very beneficial mentally too. The last few miles home after the Parkrun, were a lot more challenging than the last few miles of my recent sub 3 marathon. It’s great to know I can cope despite running on empty.

I did 11 miles this morning including 8 x 0.25 at 5:45 m/m average pace. Happy with that.

Sub 3h15

Posted: 15/05/2016 at 09:43

Jools – Great sub 20

Lorenzo – Great ultra training session

Nice Parkrunning by OO, Poacher and PMJ

Gul – Nice progressive run

I’m having a well earned running rest day after my exploits on Friday and Saturday. After the 10k race on Friday night I ate nothing more than an apple and a protein shake before bed. I got up early and began my long run fuelled with a tea spoon of nut butter and coconut oil.

I ran 13.1 miles away from my house and followed the same route home again. I had an energy drink and gel with me but was feeling it tough from early on. I stopped briefly at 19 miles to buy another drink and energy bar. I arrived back at my house before 9 am having completed a 3:28 marathon.

I took in some more fuel and ran down to my local Parkrun. I had covered 29 miles when it began which I managed in 22:26 for 60th place. There was a record attendance at the my Parkrun and despite my mornings work, still finished ahead of 483 people.

I then ran home finishing with a total of 35 miles in 4:40 running time, which is 8 m/m pace. It was tough but a great glycogen depleted ultra training run. 

Sub 3h15

Posted: 13/05/2016 at 22:22

Just a flying visit to report that  I ran 11.5 miles today including a 38:42 10k on a tough course. Tomorrow I intend to run over 30 miles including a Parkrun as ultra marathon training. It’s just 2 weeks to my next marathon and 4 to the 100k. Have a great weekend everyone!

Sub 3h15

Posted: 07/05/2016 at 15:22

Good to see some solid training runs from Lorenzo, Gul, Leslie, GM and PMJ. Good Tri training by SJ. Also good cycling by Poacher.

I ran 16 miles this morning including a Parkrun in 19:35. I didn’t push it too hard after my exploits on Monday and Tuesday. I plan on 5 easy mile tomorrow to bring it up to 80 for the week. Not bad for a ‘Marathon’ week.

Sorry for begging but I’m trying to raise money for Melanoma UK, following my recent diagnoses. If you’d like to read my story and donate a few pounds please following this link -

Sub 3h15

Posted: 05/05/2016 at 13:53

Brilliant, running, report and photo Gul! Well done Sir! Enjoy.

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