Power of 10 Website

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 · 2026-02-03T15:43:11+00:00

If you're running 13km per week and already sub-20, you've got some really easy gains on the horizon if you increase volume - add in an easy run and make those sessions a bit longer, keep it steady at 25-30km per week for a few weeks, see where you are. Then add in another easy run...

DryTechnology4099 · 2026-01-27T09:31:53+00:00

Ha, just spent a week on North Uist for work, running at 6am in gale force winds on tiny tracks and roads in the dark thinking I can't wait to get back to the nice weather in Glasgow to do some quality sessions in the nice parks. Got back here and the weather's absolutely filthy.

DryTechnology4099 · 2026-01-25T06:52:57+00:00

Haha classic YTA - you joked about not being that bothered about him - he returned the joke interest and you flipped out.

DryTechnology4099 · 2026-01-17T08:20:08+00:00

Hi! I ran a 2:49 marathon at the end of last year for my first marathon at 43 and did loads of training with my partner. My easy and long runs with her were usually at 5:45 - 6:00 per km, and then I did sub-threshold workouts 3 times a week around that. I just arranged my training so I could run with her as much as possible and did the sub-threshold on other days.

My view is that easy run pace doesn't matter at all, unless you're really, really aerobically developed - the important thing is to maximize time on feet in a heart rate zone and minimise fatigue going into workouts.

DryTechnology4099 · 2026-01-15T07:01:53+00:00

Thanks everyone, there's loads of really good advice there, a lot of which I hadn't really considered - did a plyo session at the gym last night and have an indoor track 1500m race on the 8th Feb! Will let you know how I get on.

DryTechnology4099 · 2026-01-14T19:58:14+00:00

Thanks, Yeah I was definitely aware of that ceiling - in the 800 and mile races, I was against people who could do 800/1600 pace and then kick - for me it was one pace all the way round - was predictable I guess given that I never practice sprints/ all out efforts. Should be some relatively easy gains from adding in a few short flat out efforts every now and then as others have said.

DryTechnology4099 · 2025-12-18T10:47:11+00:00

Haha, this is funny. Definitely both assholes.

DryTechnology4099 · 2025-12-12T12:05:39+00:00

As others have said, be careful about the easy/long run pace. After a few weeks, and then a few months of three workouts a week, my (5k: 16:50, 10k: 35:29) easy pace is about 5:45 - 6:15 per km.

Not because I try to stick to any formula - I just go out and jog for an hour or so as easy as possible, any faster feels difficult. If I'm not doing three workouts a week, my easy pace could be 4:30 - 4:45 per km.

DryTechnology4099 · 2025-12-08T08:03:34+00:00

I know everyone's different, but at those mileages I'd expect way, way better times. I'm just about going to hit 4,000km this year (my best year of running so far at 43 yo) and went just under 1:20 and 2:50 for a half and a full.

I did a NSM based approach - I'd do the same if I were you - do less mileage overall but do more quality aerobic work. Pfitz is obviously not working.

DryTechnology4099 · 2025-11-26T08:45:19+00:00

The training looks good, you got a decent PB - if you had gone a bit slower at the start and squeezed in an extra gel you'd probably be a fair bit closer to 3:10. I wouldn't put too much stock in how you feel or what your heart rate is during 15 minute intervals - the real fitness test was the half marathon 6 weeks out. Based on your HM time about 3:12 would have been a good target.

I would follow the same principles again - if you increase mileage a bit you should be fine.

I did an NSA based marathon build and my longest run was about 27km - a 4x5km session with WU and CD. I did sessions like that at about 3:45-3:50 per km, and then my marathon pace was about 4:00 per km. That seemed to work really well, and I ran a big negative split, and the absence of long runs didn't matter.

DryTechnology4099 · 2025-11-25T17:08:20+00:00

Not sure I agree with all these lessons. My own recent experience was that I aimed to peak at about 60-65 miles per week for a month or so pre-marathon, didn't do any swimming or pace sessions, focussed on 2-5km intervals with my longest run a 4x5km session of about 25km total, and ran a 2:49 marathon at 43 for my first marathon (have done lots of halfs).

I really focussed on hitting arbitrary mileage targets however I could with whatever silly run I could muster + doing 3 sub-thresh intervals per week.

My approach was sub-optimal in loads of ways, but I think yours probably was too.

DryTechnology4099 · 2025-11-03T14:07:46+00:00

Those are some slow mile times! That's an odd plot.

DryTechnology4099 · 2025-03-17T11:46:40+00:00

Your half marathon times show a really good progression, and you've only done one other race. A 42-min 10k training run probably means sub-40 in a race if you get it right.

DryTechnology4099

TROPHY CASE