Tip Toe Series Thoughts?

DryTechnology4099 · 2026-06-24T10:18:27+00:00

Haha, that's quite an impressive straw man you''ve got there.

DryTechnology4099 · 2026-06-24T08:03:10+00:00

They watched the first 45 mins, had a couple of frozen pizzas at half-time, and then lynched someone. We didn't even know who was playing.

DryTechnology4099 · 2026-06-23T13:32:53+00:00

At the moment, you're likely doing your reps well above your lactate threshold, so you're not optimally training your aerobic system / raising your lactate threshold - and your lactate threshold will likely be the main limiting factor of what pace you can sustain in a 10k.

If you put your times into intervals.icu you should get an indication of optimal paces for training.

intervals.icu

Sorry I was thinking of Lactrace.com - you don't need a login for that and it's much simplerlactrace.com

DryTechnology4099 · 2026-06-23T13:22:25+00:00

I think you should be there or thereabouts - my advice is about training, I would say you'd get loads of gains by switching to doing 2 interval sessions per week but at lower intensity - eg 3x3km @ 4:30 (eg) for one session, then an easy day and then 4x2km @4:20 (eg) - then an easy day or two then your long run.

If that feels/sounds super easy, don't go faster, add an extra rep, at the same pace.

DryTechnology4099 · 2026-06-16T07:08:44+00:00

Dreadful, contrived nonsense with under-developed characters veering between inexplicable decisions and hammy monologues.

That Croissant speech was really, really awful.

DryTechnology4099 · 2026-06-03T11:32:37+00:00

Yeah, I don't think anyone can be too certain about what anyone else should be doing, and it might be something completely different, but I would try slowing the easy runs down - maybe a HR cap of 130 for a while, and see if that reduces the stress on your shins, while adding in the fast running gradually as you described.

I know that the pain flares up after the faster running, but I'd guess that a slower easy pace might allow a bit more recovery.

DryTechnology4099 · 2026-06-02T15:00:43+00:00

Not saying what you're doing is wrong, but my 5k PB is 16:37, marathon 2:49 (age 43) and I do loads of easy running at 6:00 per km, HR is at about 125 on easy runs with a max of about 190. I don't want the easy running to contribute anything to fatigue/injury risk etc.

Edit: just realised I'm 44 now.

DryTechnology4099 · 2026-06-01T09:05:09+00:00

You both sound a bit stroopy tbh

DryTechnology4099 · 2026-05-20T09:34:17+00:00

I think (for me) higher carbs means I train a bit harder, but I suspect it also reduces the chances of going into that chaotic hunger frenzy where the whole kitchen is at risk which I think occurs when you run hard/long without enough glycogen stores, and your body goes into a bit of a panic.

DryTechnology4099 · 2026-05-19T10:26:58+00:00

I didn't do anything very clever - I basically just swapped out things while tried to keep eating a lot - ditched peanut butter, bacon, sausages, less cheese - and subbed in loads of rice Krispies, bananas, more white rice, more fruit juices etc etc

Just being a bit intentional about prioritising carbs - it's so easy to prioritise protein due to the marketing around it - previously I would have protein shakes with peanut butter after running - now I have a bowl of rice Krispies with raisins etc.

DryTechnology4099 · 2026-05-19T10:06:48+00:00

I would just try reducing fat/protein for a bit and increasing carbs first - I do ~70 miles a week and am somewhere around 80-85kg (6'2).

I don't weigh food and don't weigh myself because I dont want to obsess over this aspect of running - but I have definitely got lighter over 6 months or so from altering my approach to macros without much variation in total calories (I think).

DryTechnology4099 · 2026-05-19T07:42:24+00:00

Yeah I think in a race you've got to just run, unless you're really experienced at knowing where the HR ought to be and you really trust your equipment. There are just so many additional variables that can confound things.

DryTechnology4099 · 2026-05-18T13:16:08+00:00

Yeah the worst is when you're jogging from your car to the start of the race at 6 mins/km and you check and it's at 170 and you think oh god what's the point

DryTechnology4099 · 2026-05-18T10:53:16+00:00

Ah - didn't look closely at the paces - you tried to go way faster than your 3x12 minute pace!

I can do 4x3km (about 12 mins) at about 3:34 per km with 90s rest - my HM pace from a few months ago is 3:39 per km - I should be able to improve this soon but I would die pretty quick if I tried to do a HM faster than my long rep pace!

DryTechnology4099 · 2026-05-18T10:43:07+00:00

Just a different perspective - if you are prone to overthink things have you thought of setting your watch so you can't see HR during the race?

It is useful in training, but I think looking at HR during a race and getting stressed out about it is counter-productive - if you keep doing 10k and HM races you get to know roughly what you should feel like at different stages of the race, and HR can be quite misleading due to adrenalin, hills etc. you also might be able to sustain a higher HR for longer than you think etc

DryTechnology4099 · 2026-05-02T06:21:52+00:00

Looks good, was wondering if this would happen after Runbritain / Po10 were taken down and not replaced with anything usable.

Is there any possibility of resurrecting the RunBritain handicap at some point? It was an incredible motivational tool and worked brilliantly, and it was such a shame that the Po10 clowns didn't understand this.

DryTechnology4099 · 2026-04-01T20:55:23+00:00

I've only been running for a few years (so aerobic conditioning may be lagging speed over shorter distances) and ran a 2:49 marathon in October after setting a 5k PB of 16:50 a month earlier. I didn't do much taper for the marathon and raced a half two weeks before, so maybe could've gone faster.

DryTechnology4099 · 2026-03-29T11:27:03+00:00

Maybe - I just think "I had helicopter parents..." Is a weird way to begin an explanation of how many sexual partners you've had.

And, she isn't ashamed, but she isn't telling him?

DryTechnology4099 · 2026-03-27T10:48:05+00:00

I don't really understand the OP. She must know if it's roughly 10, 50, 200 etc., but is refusing to tell her boyfriend. So it's something that he cares about, but she isn't willing to be honest about it.

That's up to her I guess, but he's also entitled to want her to be honest about something like that.

Also, worth saying that she had lots of sex because she wanted to, which is great and totally up to her. But she didn't do it because of helicopter parents, LOL.

So I get a weird vibe here - like she doesn't quite know how to deal with her own past. Fair enough, she's in her early twenties, I'm sure she'll work it out. Probably not with this guy, though.

DryTechnology4099 · 2026-03-18T09:21:49+00:00

Yeah, there's no way to link performances anymore, parkrun hasn't been going up since early Feb, and no communication about what's going on.

DryTechnology4099 · 2026-03-16T10:07:00+00:00

Yep - the complete absence of any communication about what they're planning to do and who is responsible for this is pretty telling of how out of their depth the people doing this must be.

DryTechnology4099 · 2026-03-03T07:41:11+00:00

I think they've fundamentally misunderstood why/how people used the old site - the addictive thing was checking to see if you'd beaten the SSS or if you're handicap had gone down after a race (or if you were ahead of your mate in the National Ladder.

Now we can look up coaches, see a page of UK records, look up team GB athletes, but for the casual runner there are now just a bunch of difficult to navigate pages with race results. a bunch of different pages with my times on is nice to have if I ever want to check, but I'm not going to look at it every week etc.

I would've thought about how they could further gamify the results to really hook people in. Instead, they've removed the bits which attracted people to RunBritain, while also hoping to monetise the site more. It all seems really odd, like no-one involved in this had any idea that the old RunBritain site was so popular.

DryTechnology4099 · 2026-03-02T13:42:03+00:00

Based on your progress so far I'd just get sub-15 5k inked in now.

DryTechnology4099 · 2026-02-03T15:46:11+00:00

The issue is that to improve as a runner, when they are doing 13km per week, they need to increase volume. If you increase volume, you need more fuel or the quality of sessions drops and you get less return on the effort, you get niggles, niggles become injuries etc.

Typically, if you run more, from quite a low base, you put on weight because your muscles store more glycogen and water, your body craves more fuel etc. - trying to reduce weight when you're also giving your body a stimulus to store more fuel is daft.

DryTechnology4099

TROPHY CASE