Mark J 🇳🇿

M55

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Races
53
Miles
8598
Miles
8875
Miles
214
WAVA
74.72%
5k
20:27
5M
35:49
10k
42:53
Half
1:34:31
Mara
3:12:24

About Me
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...

About Me

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

Random Q&A	See your Q&A
What’s the best bit of advice that you would give to new runners, bikers and swimmers? Not every run is a race. So don't feel you have to belt it every time you hit the streets. Slow, long runs are often the ones you enjoy the most. Rest is just as important as running. Listen to your body and stop if it's shouting at you.

Recent Blogs
Look, Mum, I’m a (56 year old) elite athlete*	23rd Apr
An ode to the Coros Pod 2	Mar 2024

My parkrun
Blenheim parkrun

Recent Training
26th Apr	Commuting	2.1mi	10:42
26th Apr	Commuting	1.3mi	5:11
25th Apr	Mountain Biking	3.8mi	37:20
24th Apr	Mountain Biking	7.3mi	1:12:58
21st Apr	Stretching	0mi	8:58

12 Month Benchmarks	Run	Bike
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

2024 Targets	Set your targets
Bike 1000 Run 1258

Recent Threads
The sub 3.30 marathon thread
100 miles a month in 2024
The Sub 3:15 Marathon Thread
70% WAVA
What is your fetch addiction position?
Training plans for today?

Buddies (38)

Followers (10)

Badges Collected	See available badges
+ 163 others

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Best Times
Best WAVA

Dist	Races	2008	2009	2011	2012	2013	2014	2015	2018	2020	2022	2023	2024	PB	WB
4km	1						19:22 57.87							19:22 7:48/mi	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	68.18
5mi	3			42:59 52.72	35:49 63.27	43:16 53.22								35:49 7:10/mi	63.27
9.5km	2							40:15 68.90						40:15 6:49/mi	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	65.94
13km	1											1:14:50 54.75		1:14:50 9:16/mi	54.75
15km	1							1:11:37 62.06						1:11:37 7:41/mi	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	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	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
16 Jun	Monaco midwinter 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	136	0	0	0	0	0	0	0	0	666
2024	125	75	101	59	0	0	0	0	0	0	0	0	360
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

Sun 31st Mar Mar 31	Mon 1st Apr Apr 1	Tue 2nd Apr Apr 2	Wed 3rd Apr Apr 3	Thu 4th Apr Apr 4	Fri 5th Apr Apr 5	Sat 6th Apr Apr 6
0mi, 9:18 Cross - Stretching Add a comment 24.2mi, 3:25:22 Run - Long Run 39k inc. 13k @MP Here endeth the longest training run. And now I'm knackered. An easy 14k to start with. Into a 13k @MP. Felt OK for most of it. And looking at the stats, it looks to have been within the correct pacing etc. So all good. Closed it off with 12k Easy. A hard overall run but pleased to have covered the distance and within a reasonable time. Visualizing race day and practicing nutrition etc has been useful these last few weeks. Feeling confident of hitting targets come race day. Aches and pains: Right piriformis 2 /3 Shoes: Asics NovaBlast 3 1) 1km - 5:38(5:38/km) 115/126bpm [648b/km] 50cal 200/W 10.65/11.73kmph 2) 13km - 1:11:35(5:30/km) 128/136bpm [705b/km] 741cal 218/W 10.91/12.24kmph 3) 13km - 59:48(4:36/km) 147/151bpm [676b/km] 769cal 261/W 13.04/14.46kmph 4) 11km - 1:02:29(5:41/km) 138/151bpm [784b/km] 729cal 213/W 10.56/12.81kmph 5) 1km - 5:51(5:51/km) 141/144bpm [826b/km] 71cal 218/W 10.26/11.01kmph 30th Mar 2024, 11:57pm riggys99 wrote: Good session 31st Mar 2024, 5:08am Bowman 🇸🇪 wrote: Great run, well done! Last big one before Christchurch I guess? 31st Mar 2024, 8:18am Mark J 🇳🇿 wrote: Thank you both. Yes, taper time now. Thankfully, I'm shattered. We've had a houseful all afternoon for a BBQ as well 😁 31st Mar 2024, 8:29am 3M wrote: Well done. And relax (a bit!) 31st Mar 2024, 9:09am Fenland Flier wrote: A great training run, a very long distance too. 31st Mar 2024, 9:44am Mark J 🇳🇿 wrote: Thanks both. Yeah, relax, only a 31 next Sunday instead :) 1st Apr 2024, 12:46pm tipsku wrote: Well done, that is a monster long run! 1st Apr 2024, 11:18pm ThunderFeet wrote: Wow, you've got this in the bag. Your discipline is spot on. 2nd Apr 2024, 12:15am Mark J 🇳🇿 wrote: Thank you, both. Add a comment 0mi, 4:43 Cross - Strength Add a comment	-	0mi, 26:46 Cross - Strength Add a comment 0mi, 5:34 Cross - Mobility Add a comment 3.8mi, 23:36 Bike - Commuting 1) 5km - 18:11(3:38/km) 93/136bpm [338b/km] 94cal 16.5/34.04kmph 2) 1.13km - 5:25(4:47/km) 87/103bpm [416b/km] 24cal 12.56/27.04kmph Add a comment 0mi, 8:35 Cross - Stretching Add a comment 7.5mi, 1:02:29 Run - Easy 12k Zone 2 Easy Run A difficult to drag my sorry arse out the door sort of morning. Much cooler now, dark to start, head torch time. But the usual story. Once out and at it, it was pleasant enough. Aches and pains: Right piriformis 2 /3. Left Achilles 2. Shoes: Asics GlideRide 3 1) 1km - 5:46(5:46/km) 107/122bpm [617b/km] 44cal 201/W 10.4/11.15kmph 2) 10km - 51:21(5:08/km) 126/136bpm [647b/km] 513cal 235/W 11.69/13.48kmph 3) 1km - 5:22(5:22/km) 131/135bpm [703b/km] 58cal 237/W 11.18/12kmph 4th Apr 2024, 9:22pm riggys99 wrote: Well run. Getting closer the M-Day with every run. 5th Apr 2024, 4:27am Bowman 🇸🇪 wrote: Just keep ticking over, almost there now :) Add a comment 0mi, 4:48 Cross - Stretching Add a comment	0mi, 5:35 Cross - Mobility Add a comment 1.3mi, 6:59 Bike - Commuting 1) 2.09km - 6:59(3:20/km) 90/112bpm [301b/km] 34cal 17.96/27.85kmph Add a comment 0mi, 8:22 Cross - Stretching Add a comment 8.1mi, 1:02:57 Run - Intervals 13k inc. 4 x 1.6k Intervals Well that was horrible, horrible, horrible, but equally successful. It was really hard work from the off. Both lower legs, tight, tiered and achy. The slower paces physically hurting a little from the stiffness of the race shoes. I really wasn't sure if I could muster the energy, let alone enthusiasm for the intervals today. But through shear bloody stubbornness, and a little bit of "you've come this far, don't f*^k it up now-ness", I managed to hit all my rep targets. Each 1.6k interval was really hard though, first to last, I felt like being sick. Not an enjoyable day at the office. But at the same time, a huge sense of satisfaction in having completed the run in spite of its vile nature today. Aches and pains: Right piriformis 2/4. Had some dry needle work done this morning, so a tad irritated. Left Achilles 2/3. Right calf 2. I'm ready to stop I think. Shoes: Asics MetaSpeed Sky+ 1) 1km - 5:43(5:43/km) 113/124bpm [646b/km] 50cal 205/W 10.49/11.61kmph 2) 1.6km - 8:44(5:27/km) 125/130bpm [682b/km] 87cal 219/W 11.01/11.47kmph 3) 1.6km - 6:30(4:04/km) 147/152bpm [598b/km] 84cal 296/W 14.75/15.25kmph 4) 0.3km - 1:39(5:30/km) 142/152bpm [781b/km] 20cal 232/W 10.91/14.88kmph 5) 1.6km - 6:25(4:00/km) 151/157bpm [605b/km] 87cal 297/W 15/15.52kmph 6) 0.3km - 1:38(5:28/km) 144/155bpm [787b/km] 20cal 237/W 10.98/14.88kmph 7) 1.6km - 6:26(4:01/km) 152/155bpm [612b/km] 87cal 298/W 14.94/15.13kmph 8) 0.3km - 1:42(5:40/km) 144/155bpm [816b/km] 21cal 231/W 10.59/14.7kmph 9) 1.6km - 6:35(4:07/km) 151/155bpm [621b/km] 88cal 291/W 14.58/14.88kmph 10) 0.3km - 1:44(5:48/km) 144/155bpm [835b/km] 22cal 235/W 10.35/14.81kmph 11) 1km - 5:34(5:34/km) 134/138bpm [745b/km] 62cal 220/W 10.78/11.29kmph 12) 1km - 5:41(5:41/km) 134/136bpm [761b/km] 64cal 217/W 10.56/10.84kmph 13) 0.81km - 4:36(5:40/km) 133/138bpm [755b/km] 50cal 213/W 10.59/10.84kmph 3rd Apr 2024, 5:15am Bowman 🇸🇪 wrote: Well done, that was a hard one:) 3rd Apr 2024, 6:10am Mark J 🇳🇿 wrote: Cheers and yes it certainly was. 3rd Apr 2024, 6:57am 3M wrote: Well done. Good stubbornness! 3rd Apr 2024, 8:35am Mark J 🇳🇿 wrote: Thanks 3M 3rd Apr 2024, 8:44am Fenland Flier wrote: Stubbornness at its best, well done Mark. 3rd Apr 2024, 10:51am riggys99 wrote: Well done on getting in done good session 3rd Apr 2024, 11:05am Mark J 🇳🇿 wrote: Cheers gents. 3rd Apr 2024, 11:11pm ThunderFeet wrote: Superman ⚡💪 Add a comment 0mi, 5:36 Cross - Stretching Add a comment 0.6mi, 3:57 Bike - Commuting 1) 0.96km - 3:57(4:08/km) 120/142bpm [495b/km] 32cal 14.53/22.37kmph Add a comment 0.7mi, 3:35 Bike - Commuting 1) 1.07km - 3:35(3:20/km) 75/102bpm [250b/km] 11cal 17.97/23.99kmph Add a comment 1.4mi, 7:58 Bike - Commuting 1) 2.21km - 7:58(3:37/km) 114/129bpm [412b/km] 60cal 16.61/32.86kmph Add a comment	0mi, 8:51 Cross - Stretching Add a comment 9mi, 1:13:57 Run - Strides 14k Zone 2 (mostly) with Strides I don't really like running at night as a rule. I tend to go off too quickly in order to try and get it done before it gets too late. Tick. Usually it also means I've eaten dinner already and invariably end up with a stitch. So when life decided to get in my way today, I really wasn't in the mood for a run tonight. However, apart from the inevitable stitch in the first km, that was actually a really nice, mostly zone 2 run. The temperature was still surprisingly warm for 8pm on an autumn evening. Around 18-19 degrees. Kept at the higher end of zone 2 and felt good. The strides were all easily manageable, too. The second half of the run was a slightly slower effort in order to try and keep down in the correct zone but still a reasonable pace all things considered. I enjoyed that one in the end. Aches and pains: Right piriformis 2 / 3 Shoes: Brooks Glycerin 20 1) 1km - 5:18(5:18/km) 119/130bpm [631b/km] 48cal 209/W 11.32/13.14kmph 2) 6km - 29:50(4:58/km) 134/144bpm [666b/km] 326cal 238/W 12.08/15.52kmph 3) 0.09km - 20(3:45/km) 142/145bpm [532b/km] 4cal 308/W 16/17.23kmph 4) 0.15km - 50(5:23/km) 146/148bpm [786b/km] 10cal 235/W 11.15/14.75kmph 5) 0.1km - 20(3:30/km) 144/147bpm [503b/km] 4cal 321/W 17.14/17.47kmph 6) 0.15km - 50(5:32/km) 144/149bpm [796b/km] 10cal 231/W 10.84/17.39kmph 7) 0.09km - 20(3:32/km) 146/149bpm [516b/km] 4cal 315/W 16.98/17.06kmph 8) 0.16km - 50(5:20/km) 147/151bpm [783b/km] 11cal 230/W 11.25/16.98kmph 9) 0.1km - 20(3:20/km) 144/148bpm [481b/km] 4cal 331/W 18/18.46kmph 10) 0.16km - 50(5:17/km) 148/151bpm [781b/km] 11cal 238/W 11.36/18.65kmph 11) 0.1km - 20(3:23/km) 145/150bpm [492b/km] 4cal 335/W 17.73/18.09kmph 12) 0.15km - 50(5:29/km) 149/152bpm [818b/km] 11cal 229/W 10.94/17.91kmph 13) 0.1km - 20(3:21/km) 145/149bpm [486b/km] 4cal 329/W 17.91/18.18kmph 14) 0.15km - 50(5:34/km) 148/152bpm [824b/km] 11cal 230/W 10.78/18.18kmph 15) 5km - 26:22(5:16/km) 135/144bpm [712b/km] 291cal 230/W 11.39/12.68kmph 16) 1km - 5:27(5:27/km) 136/138bpm [741b/km] 61cal 229/W 11.01/11.65kmph 4th Apr 2024, 9:56am riggys99 wrote: Nice run 4th Apr 2024, 10:47am Mark J 🇳🇿 wrote: Cheers 4th Apr 2024, 1:48pm Bowman 🇸🇪 wrote: You did it, and it turned out to be somewhat ok anyway, nice dedication, you never regret a run, well done :) 4th Apr 2024, 2:35pm Fenland Flier wrote: Well done, nice run in the end. 4th Apr 2024, 7:29pm Mark J 🇳🇿 wrote: Thanks. Appreciate the support. Always. 4th Apr 2024, 7:29pm Mark J 🇳🇿 wrote: Thanks. Appreciate the support. Always. Add a comment 0mi, 4:34 Cross - Stretching Add a comment	0mi, 4:14 Cross - Strength Add a comment 0mi, 5:33 Cross - Mobility Add a comment 1.5mi, 15:33 Bike - Commuting 1) 2.44km - 15:33(6:22/km) 105/125bpm [669b/km] 101cal 9.42/20.66kmph Add a comment 1.3mi, 4:55 Bike - Commuting 1) 2.13km - 4:55(2:18/km) 127/134bpm [293b/km] 43cal 26.03/35.56kmph Add a comment	0mi, 4:26 Cross - Strength Add a comment 0mi, 5:33 Cross - Mobility Add a comment 5.4mi, 30:55 Bike - Commuting 1) 5km - 20:53(4:11/km) 83/115bpm [347b/km] 85cal 14.37/29.93kmph 2) 3.75km - 10:02(2:41/km) 98/126bpm [263b/km] 57cal 22.39/30.65kmph Add a comment 0mi, 8:43 Cross - Stretching Add a comment 7.8mi, 1:06:35 Run - Easy 12k Easy As it's taper time and I had no particular targets to got today, I thought I'd take some time to appreciate the beauty of where I live and head up into the hills for a change. And a beautiful blaze of autumn colours it was too. So fortunate to live where we do. The run itself was pleasant enough and the lap averages were fine, especially considering the elevation. I'm not a hill runner currently. Interrupted by shoe laces and phone calls. Aches and pains: Right piriformis was OK until about 10k when it stated to twinge. 2/3 Shoes: Nike Pegasus 39 1) 1km - 5:49(5:49/km) 119/129bpm [693b/km] 53cal 209/W 10.31/11.8kmph 2) 10km - 52:46(5:17/km) 134/151bpm [707b/km] 586cal 236/W 11.36/15.45kmph 3) 1km - 5:20(5:20/km) 135/136bpm [719b/km] 60cal 236/W 11.25/11.69kmph 4) 0.49km - 2:39(5:24/km) 135/136bpm [730b/km] 30cal 239/W 11.11/11.73kmph 6th Apr 2024, 12:08am riggys99 wrote: Lovely sounding run 6th Apr 2024, 5:11am Bowman 🇸🇪 wrote: Always nice to be in the moment and appreciate things :) Add a comment 0mi, 4:51 Cross - Stretching Add a comment
Sun 7th Apr Apr 7	Mon 8th Apr Apr 8	Tue 9th Apr Apr 9	Wed 10th Apr Apr 10	Thu 11th Apr Apr 11	Fri 12th Apr Apr 12	Sat 13th Apr Apr 13
0mi, 4:20 Cross - Strength Add a comment 0mi, 5:33 Cross - Mobility Add a comment 0mi, 8:58 Cross - Stretching Add a comment 19.3mi, 2:43:20 Run - Long Run 31k inc. 13k @MP Clocks went back an hour here in New Zealand last night, so we managed to grab another hour's rest before heading out the door this morning. I won't say sleep as the kids were still up stupidly early I think the maranoia is setting in. Woke up this morning with all sorts of aches and twinges going on. The right hip/piriformis was definitely tight and achy 3/4. Lower left ankle a solid 2. But this always happens as I get close to the end of a plan and race day. Must be the muscles, tendons etc loosening up from slightly less mileage or something. Or just plain anxiety and paranoia, most likely. Decided to go up the Maitai valley this morning, another stunning autumn day and cool weather, especially in the shade of the valley sides. With a lovely cooling breeze to keep the heart rate down, mostly. What I did discover though is that trying maintain a road race marathon pace whilst on lumpy bumpy trails is near impossible. A considerably shorter stride length, too. On the plus side, looks like I kept my heart rate nicely under control, which is a real positive as I get closer to race day. Overall, a harder run than last week's 39k but still getting it done. Two weeks to go. Aches and pains: Right piriformis 3/4. Lots of gentle stretching for the next two weeks. Shoes: On CloudUltra 1 1) 1km - 5:34(5:34/km) 115/129bpm [640b/km] 49cal 205/W 10.78/11.54kmph 2) 13km - 1:11:59(5:32/km) 131/139bpm [725b/km] 770cal 225/W 10.84/12.33kmph 3) 13km - 1:01:57(4:46/km) 141/149bpm [672b/km] 747cal 249/W 12.59/14.52kmph 4) 3km - 17:31(5:50/km) 132/143bpm [771b/km] 190cal 211/W 10.29/13.04kmph 5) 1km - 6:19(6:19/km) 131/136bpm [829b/km] 67cal 205/W 9.5/10.75kmph 7th Apr 2024, 2:54am riggys99 wrote: Great running 7th Apr 2024, 5:21am Mark J 🇳🇿 wrote: Cheers 7th Apr 2024, 5:24am Bowman 🇸🇪 wrote: Well done, that’s a long run with a lot of MP just two weeks out. Now it’s easier going last two weeks I guess? 7th Apr 2024, 5:42am Mark J 🇳🇿 wrote: Yes, I dropped about 10% this week. That's the last MP long run done. Dropping about 20% this week coming. Next weekend's long one is a mere 21k easy pace. 🏃😁 7th Apr 2024, 5:52am Bowman 🇸🇪 wrote: Ok nice, I’ll do something similar, to long and to easy taper doesn’t really work for me. 7th Apr 2024, 7:25am riggys99 wrote: Was reading about doing some marathon pace running in second week of three week taper (runners connect email) Copied from email - “The first is a longer, straight marathon paced run, usually a 6-8 mile tempo, depending on the normal weekly training volume. When? This workout usually occurs 10 days out from race day to ensure maximum recovery even though marathon pace should feel pretty moderate at this point. The second workout is a broken marathon paced run, usually 2 x 3 miles at marathon pace with 3 minute rest. Again, this workout will help you solidify race pace, but the 3 minute rest ensures that it’s not a hard effort.” 7th Apr 2024, 8:11am Mark J 🇳🇿 wrote: I've still got 1xtempo and 2xspeedwork sessions over the next two weeks. Just not in my long run. 7th Apr 2024, 8:12am Mark J 🇳🇿 wrote: Interesting topic though. We should be having this in the 3:30 thread. 7th Apr 2024, 8:50am riggys99 wrote: Yes. The email doesn’t mention having them in a long run. 7th Apr 2024, 3:52pm Fenland Flier wrote: Running any specific pace other than slow on trails can't be easy. Add a comment 0mi, 4:43 Cross - Stretching Add a comment	0mi, 3:42 Cross - Strength Add a comment 0mi, 24:03 Cross - Strength Add a comment 0mi, 5:32 Cross - Mobility Add a comment 1.5mi, 9:56 Bike - Commuting 1) 2.34km - 9:56(4:15/km) 119/145bpm [506b/km] 79cal 14.11/29.25kmph Add a comment 1.6mi, 10:15 Bike - Commuting 1) 2.51km - 10:15(4:05/km) 111/124bpm [454b/km] 73cal 14.66/28.67kmph Add a comment	1.6mi, 10:14 Bike - Commuting 1) 2.52km - 10:14(4:04/km) 108/133bpm [439b/km] 69cal 14.75/35.7kmph Add a comment 0mi, 8:17 Cross - Stretching Add a comment 6.8mi, 53:36 Run - Intervals 11k inc. 8 x Intervals A harder session today with 8 x 500m intervals. Managed all within or better than target, so whilst a stretch, a worthwhile and satisfying run. Looks like I just beat the rain, too. Always a bonus. Aches and pains: Right piriformis 1/2 but an odd referred pain down in to the right foot which was concerning for a rep or two. Seems to have settled a bit now. Shoes: Asics MagicSpeed 2 1) 1km - 5:48(5:48/km) 110/125bpm [638b/km] 49cal 198/W 10.35/10.88kmph 2) 1.6km - 8:33(5:21/km) 128/136bpm [684b/km] 88cal 224/W 11.21/11.57kmph 3) 0.5km - 1:49(3:38/km) 147/152bpm [534b/km] 24cal 326/W 16.51/16.74kmph 4) 0.3km - 1:38(5:25/km) 142/152bpm [770b/km] 20cal 227/W 11.08/16.29kmph 5) 0.5km - 1:52(3:43/km) 146/152bpm [543b/km] 23cal 300/W 16.14/15.72kmph 6) 0.3km - 1:35(5:16/km) 144/152bpm [757b/km] 20cal 234/W 11.39/15.52kmph 7) 0.5km - 1:51(3:42/km) 147/155bpm [545b/km] 24cal 330/W 16.22/17.14kmph 8) 0.3km - 1:38(5:27/km) 145/155bpm [791b/km] 21cal 226/W 11.01/16.14kmph 9) 0.5km - 1:57(3:54/km) 147/154bpm [573b/km] 25cal 322/W 15.39/16.36kmph 10) 0.3km - 1:39(5:31/km) 144/154bpm [796b/km] 20cal 221/W 10.88/15.13kmph 11) 0.5km - 1:56(3:53/km) 149/155bpm [577b/km] 26cal 320/W 15.45/16.14kmph 12) 0.3km - 1:40(5:33/km) 146/155bpm [810b/km] 21cal 218/W 10.81/14.88kmph 13) 0.5km - 1:58(3:55/km) 147/155bpm [577b/km] 25cal 317/W 15.32/16.36kmph 14) 0.3km - 1:39(5:29/km) 145/155bpm [795b/km] 21cal 211/W 10.94/15.06kmph 15) 0.5km - 1:53(3:47/km) 149/155bpm [563b/km] 25cal 316/W 15.86/16.14kmph 16) 0.3km - 1:38(5:25/km) 146/155bpm [792b/km] 21cal 228/W 11.08/15.65kmph 17) 0.5km - 1:52(3:44/km) 148/155bpm [553b/km] 24cal 317/W 16.07/16.29kmph 18) 0.3km - 1:37(5:25/km) 147/155bpm [796b/km] 21cal 227/W 11.08/16.14kmph 19) 1km - 5:25(5:25/km) 135/138bpm [732b/km] 61cal 226/W 11.08/11.47kmph 20) 1km - 5:37(5:37/km) 131/133bpm [736b/km] 60cal 220/W 10.68/10.98kmph 9th Apr 2024, 6:20am 3M wrote: A useful run. Looks like all your training so fast is working well. 9th Apr 2024, 6:21am 3M wrote: So fast? That too, but I meant "so far"! 9th Apr 2024, 6:57am Mark J 🇳🇿 wrote: Thanks. I think so but definitely ready to slow down a bit now. 9th Apr 2024, 8:01am riggys99 wrote: Good session well run 9th Apr 2024, 9:18am Mark J 🇳🇿 wrote: Cheers Add a comment 0mi, 4:48 Cross - Stretching Add a comment 1.3mi, 5:25 Bike - Commuting 1) 2.11km - 5:25(2:34/km) 124/133bpm [318b/km] 46cal 23.39/33.11kmph Add a comment	1.4mi, 6:01 Bike - Commuting 1) 2.24km - 6:01(2:41/km) 128/147bpm [344b/km] 54cal 22.32/31.09kmph Add a comment 0mi, 8:17 Cross - Stretching Add a comment 7.5mi, 1:03:38 Run - Easy 12k Zone 2 Easy Run Easy zone 2 running today. Felt I was dragging my feet a little a few k's in, so decided to concentrate on form. Lifting my feet slightly, to avoid scraping and it naturally upped the pace a little but still kept in zone 2. A muggy, overcast and a bit blustery day today. Another run done and dusted. Rest day tomorrow. Aches and pains: Right piriformis 2. Left Achilles 2. Its all a bit tight down in the lower legs now. Shoes: Asics GlideRide 3 1) 1km - 6:15(6:15/km) 113/126bpm [706b/km] 53cal 197/W 9.6/10.71kmph 2) 10km - 51:46(5:11/km) 131/139bpm [678b/km] 563cal 231/W 11.57/12.95kmph 3) 1km - 5:37(5:37/km) 130/136bpm [729b/km] 60cal 220/W 10.68/11.69kmph 10th Apr 2024, 6:54am Bowman 🇸🇪 wrote: Well run, getting closer :) 10th Apr 2024, 7:09am riggys99 wrote: Well run. Concentrating on form or an aspect of it can be a good trick on race day when things get tough. Just a few hundred yards doing it can help. 10th Apr 2024, 9:13am Mark J 🇳🇿 wrote: Thanks. Feeling like I have a lurgy coming on this evening. Right on queue. Fecker. 10th Apr 2024, 9:21am Bowman 🇸🇪 wrote: Could just be normal tapering feelings, not unusual. 10th Apr 2024, 9:23am riggys99 wrote: Hopefully just tapering like Bowman says 10th Apr 2024, 11:05pm ThunderFeet wrote: Well done - good to get the pre-exvuses in early ;-) You will smash your marathon, your training has been great to watch. 💪🤞 11th Apr 2024, 1:35am Mark J 🇳🇿 wrote: Thanks you for the positive comments. It means a lot and I'm pleased you have enjoyed my journey, too. It's been, for the most part, really enjoyable and very surprising. 11th Apr 2024, 5:02am Mark J 🇳🇿 wrote: Arse!! I knew there was something not right. I've got bloody Covid again. Third time round. Let's hope its as light as it was in January. I still managed plenty of running. On my own, of course. 11th Apr 2024, 5:11am Bowman 🇸🇪 wrote: Sorry hear, i hope its a light version that goes away for you now! 11th Apr 2024, 11:19pm ThunderFeet wrote: Oh no :-( Take it easy but equally fight it off!! Add a comment 0mi, 4:55 Cross - Stretching Add a comment 1.7mi, 10:44 Bike - Commuting 1) 2.7km - 10:44(3:59/km) 93/122bpm [370b/km] 56cal 15.07/30.45kmph Add a comment	-	0mi, 8:38 Cross - Stretching Add a comment 6.2mi, 57:02 Run - Easy 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 you’re feeling better. Good run 12th Apr 2024, 1:19am Mark J 🇳🇿 wrote: Cheers, gents. Yes, took an opportunity to get out and keep it really gentle. 12th Apr 2024, 5:03am Bowman 🇸🇪 wrote: Well done for doing a recovery plod. Nice feeling to be fit isn’t it :) 12th Apr 2024, 5:17am Mark J 🇳🇿 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 🇸🇪 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 🇳🇿 wrote: Thanking you. Add a comment 0mi, 4:41 Cross - Stretching Add a comment	0mi, 4:53 Cross - Stretching Add a comment 0mi, 8:36 Cross - Stretching Add a comment 7.5mi, 1:07:05 Run - Easy 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 😁. 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 🇸🇪 wrote: Looking good, how’s the virus treating you? 13th Apr 2024, 8:41am riggys99 wrote: Good your keeping things going 13th Apr 2024, 8:41am Mark J 🇳🇿 wrote: Cheers. Not too bad. Felt pants this morning but cleared fire the afternoon. Add a comment 0mi, 4:44 Cross - Stretching Add a comment
Sun 14th Apr Apr 14	Mon 15th Apr Apr 15	Tue 16th Apr Apr 16	Wed 17th Apr Apr 17	Thu 18th Apr Apr 18	Fri 19th Apr Apr 19	Sat 20th Apr Apr 20
0mi, 8:39 Cross - Stretching Add a comment 13.1mi, 1:55:11 Run - Long Run 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 🇸🇪 wrote: nice and easy HM, good to hear that you are coping, and are able to run. 14th Apr 2024, 7:02am Mark J 🇳🇿 wrote: Cheers. Just a few short ones left now 😁 14th Apr 2024, 7:04am Bowman 🇸🇪 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 🇳🇿 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 0mi, 4:47 Cross - Stretching Add a comment	0mi, 8:45 Cross - Stretching Add a comment 7.5mi, 1:03:39 Run - Easy 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 🇳🇿 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 🤣🤣 15th Apr 2024, 10:19am Bowman 🇸🇪 wrote: Haha, yes, why does the body and mind do that. Well done, nice taper run! Add a comment 0mi, 4:45 Cross - Stretching Add a comment 2.5mi, 42:12 Bike - Mountain Biking 1) 4.08km - 42:12(10:20/km) 87/129bpm [899b/km] 191cal 5.81/0kmph Add a comment	0mi, 4:17 Cross - Stretching Add a comment 0mi, 5:09 Cross - Strength Add a comment 0mi, 26:09 Cross - Strength Add a comment 0mi, 5:33 Cross - Mobility Add a comment 3.4mi, 17:43 Bike - Commuting 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	0mi, 4:16 Cross - Stretching Add a comment 3.5mi, 17:03 Bike - Commuting 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 2.6mi, 20:24 Bike - Commuting 1) 4.23km - 20:24(4:49/km) 84/111bpm [405b/km] 85cal 12.44/33.81kmph Add a comment 2.6mi, 18:26 Bike - Commuting 1) 4.11km - 18:26(4:29/km) 110/150bpm [494b/km] 129cal 13.37/25.3kmph Add a comment	0mi, 8:36 Cross - Stretching Add a comment 5.6mi, 48:57 Run - Strides 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 🇸🇪 wrote: You got this, great training, and controlling the controllable will get you where you want! 18th Apr 2024, 5:18am 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. 18th Apr 2024, 5:24am Bowman 🇸🇪 wrote: Great, heat is the one thing I’m 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 🇳🇿 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 🇳🇿 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 0mi, 5:06 Cross - Stretching Add a comment 2.7mi, 11:46 Bike - Commuting 1) 4.27km - 11:46(2:45/km) 122/151bpm [336b/km] 98cal 21.78/32.11kmph Add a comment	0mi, 8:41 Cross - Stretching Add a comment 4.4mi, 40:27 Run - Easy 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 😁. 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 🇸🇪 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. 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 🇳🇿 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 0mi, 4:55 Cross - Stretching Add a comment	-
Sun 21st Apr Apr 21	Mon 22nd Apr Apr 22	Tue 23rd Apr Apr 23	Wed 24th Apr Apr 24	Thu 25th Apr Apr 25	Fri 26th Apr Apr 26	Sat 27th Apr Apr 27
0mi, 8:58 Cross - Stretching Add a comment 26.2mi, 3:12:24 Run - Race 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 🇸🇪 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! 🎉🏅 21st Apr 2024, 7:20am allmatthew wrote: Brilliant running, really well done and very much deserved. 21st Apr 2024, 7:21am Mark J 🇳🇿 wrote: Thank you kindly. A compliment indeed cunning from you. You young bastard. 😁 21st Apr 2024, 7:21am Bowman 🇸🇪 wrote: 😂 21st Apr 2024, 8:17am 3M wrote: Yes! Well done that man! Congrats 👏🏼 👏🏼 👏🏼. 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 😁😁😁 21st Apr 2024, 8:59am usc215 wrote: well done, you are awesome! 21st Apr 2024, 9:28am Night-owl wrote: Well done massive congratulations 🎊 21st Apr 2024, 10:39am Mark J 🇳🇿 wrote: Thank you, all. Really appreciate the support and comments. 21st Apr 2024, 10:55am Ness wrote: Well done 👏 21st Apr 2024, 11:28pm ThunderFeet wrote: Wow you are totally pulled that one off Congratulations 🎉🤩🥳 22nd Apr 2024, 9:14am ptr_runner wrote: Epic achievement, well done! 22nd Apr 2024, 9:30am Mark J 🇳🇿 wrote: Thank you guys. I'm still taking it all in. 23rd Apr 2024, 4:36pm fetcheveryone wrote: Amazing - and great pacing throughout! Add a comment 0mi, 5:23 Cross - Strength Add a comment 2.3mi, 12:37 Bike - General 1) 3.73km - 12:37(3:23/km) 110/137bpm [373b/km] 88cal 17.71/25.37kmph Add a comment	-	-	7.3mi, 1:12:58 Bike - Mountain Biking 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 biking 24th Apr 2024, 8:39pm Mark J 🇳🇿 wrote: Thanks. Certainly felt like they had been gently stretched out. Stiffened up again last night but going out again this morning. 👍 24th Apr 2024, 8:39pm Mark J 🇳🇿 wrote: Thanks. Certainly felt like they had been gently stretched out. Stiffened up again last night but going out again this morning. 👍 Add a comment	3.8mi, 37:20 Bike - Mountain Biking 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	2.1mi, 10:42 Bike - Commuting 1) 3.3km - 10:42(3:14/km) 100/120bpm [324b/km] 63cal 18.54/29.5kmph Add a comment 1.3mi, 5:11 Bike - Commuting 1) 2.09km - 5:11(2:29/km) 96/116bpm [238b/km] 28cal 24.21/33.76kmph Add a comment	-

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Mark J 🇳🇿

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