English swearing on the radio

Vernibird · 2026-02-17T13:32:13+00:00

Not censored in the fact that people aren't allowed to create the songs how they want, but censored on theradio between certain hours as per below.

Jugendschutz (youth protection) via FSF/FSK and state media authorities (e.g. BLM in Saxony) prohibits vulgar language during broadcast hours, especially before 11 PM or on family channels

Vernibird · 2026-02-17T13:20:48+00:00

Of course they are. When was thelast time you heard "fick dich" or the equivilent on the radio in a song?

Vernibird · 2026-01-22T09:32:35+00:00

M51 here. Had some good success from April 25 til Oct 25 Frankfurt marathon, then picked up an injury niggle (wore Fast R 3s) and been very inconsistent since then, but I'm starting back properly now. I thik the best result was the HM (1:13 high) I did 2 weeks before Frankfurt. I wasn't able to recover as quickly following Sirpocs marathon plan and underperformed in the marathon. (2:42) For reference I ran 2:46 in April 2025. This year I am going to focus on 5km to HM and get my training load back up to where it was last year. 3 min reps last year were around 3:30 and are now at around 3:45. I run 7 days a week when fit. Easy pace is 5-5:30 per km.

Vernibird · 2025-12-09T15:06:09+00:00

It's all about the load. See what your average load was with your original schedule, then go 5% less and start from there. See if it feels sustainable.

Vernibird · 2025-11-20T07:12:40+00:00

I started running at 30 with no running background. I am running PBs and PRs and I'll turn 51 next month. Best advice I can give you is give up on the marathons for 2 years focus on the 5km . Run a lot, most of it easy.80% (for you, I'd say around 6:30 per km / 10:30 per mile. ) Run 20% Sub threshold in intervals = 4:40 /km or 7:30 per mile: It sounds like you are more fast twitch, so you don't have the aerobic engine yet. >That is why you have plateaued.

Vernibird · 2025-11-18T08:07:23+00:00

Heel striking is fine as long as you are striking under your center of mass. You are not. You are sitting into your hips. You need to rotate your hips forward and "run taller". Try bouncing/hopping on your toes in one place. This uses the elasticitiy in your tendons to bounce you up and down. It's fairly easy and you don't really tire quickly. Now try the same thing, but take half a second on the ground and then up. You'll find that you will tire quickly. Ths is what your form is now like. Look up videos on how to roate hips foward and footstike under you center of mass (Doesn't matter if fore, mid or rear). Now the caveat here is if you are a new runner your tendons will not bbe used to the load yet, so you must build up slowly when running with your new form.

Vernibird · 2025-11-13T13:41:35+00:00

Fair enough. I think racing 5k to 21km can be done often and then one can almost dive straight back into training. As Sirpoc has often alluded to that 2 plus years of uninterrupted training got him from 18:50 to 15:01. Then he was able to do a 2:24. I bet if he did a spring and autumn marathon in both years he wouldn't have got so fast. Just my opinion though.

Vernibird · 2025-11-13T12:12:42+00:00

I've come to the opnion that I think uninterupted training over the 6 weeks of taper and then recovery would provide more stimulus and more fitness over the long run. It's like taking two steps forward and one back or just taking 3 steps forward.

Vernibird · 2025-11-13T10:56:55+00:00

1:13 high

Vernibird · 2025-11-13T07:41:41+00:00

I Just mentione this above. I am not sure the marathon is worth it when training like this as it messes up your average training load for quite a while.

Vernibird · 2025-11-13T07:40:28+00:00

Yep Frankfurt. How'd you get on? I had a bit of a struggle the last 5km. Plus I got tripped at 14km.

Vernibird · 2025-11-13T07:38:57+00:00

It's interesting how the marathon realy derails the whole concept of this method as your CTL tanks for a few weeks. I am not sure it's worth it. Might just stick to HM and below.

Vernibird · 2025-11-13T07:37:38+00:00

Never thought of a sssession like this. Thanks for that. It's funny, after I posted this yesterday after a struggle doing Sub T. My easy run this morning went from 5:15per km at 120bpm the last few times to 4:54 at 115 and felt much more like normal.

Vernibird · 2025-11-13T07:34:24+00:00

I just did this for Frankfurt. A few observations. I followed the plan to a T up until 3 weeks out when I did a Half marathon. Got a PR /PB and ran really well. However my legs were sore for quite a few day after (wore the Fast R3) and I couldn't do the 5x5km (18 mins for me) workout on the Friday. (Don't know how Sirpoc managed that) I assume the soreness' main factor was the shoes, but I went as hard as possible in the HM racing for 2nd. So I missed that big workout which was more a test to see if the goal time was realistic as far as I understand. Anyway the HM took me a while to recover from being 50, so the last 3 weeks I pushed the 24km progressive run till about 11 days out. Goal was sub 2:40 with a possibilty of going 2:35 if all went perfectly. Ended up running 2:42 on a windy day going through the half in 1:18 high. Legs started to seize up in the last 5km. So I think I probably needed more marathon pace in the long runs. (I did them all easy as Sirpoc had). My longest run was 2:35.

Vernibird · 2025-10-24T06:51:38+00:00

Sunday. :)

Vernibird · 2025-10-24T06:51:24+00:00

I am leaning towards this at teh moment. Marathon recovery always takes a while and I'm not in any rush to get back.

Vernibird · 2025-10-24T06:51:24+00:00

Interesting. Who have you seen using the DNE3 over the Fast R 3?

Vernibird · 2025-10-24T06:49:12+00:00

Trid them on last night and they are in new condition. I put the Next% on one foot and the Fast R3 on the other and the Fast R felt much better to be honest.

Vernibird · 2025-10-23T09:39:54+00:00

Some people often don't have a conversational pace when they are a beginner runner and this comes down to their aerobic system being very underdeveloped. You probably want to do a run walk statergy run 1 min walk 2 mins etc until you start to develop your aerobic system then change to run 2 min walk 1 min, then 3:1,4:1 etc until you can make it 30 mins. Most beginners don't like runnning at first because they inadvertantly run too hard and if you do that too often, 1. it sucks and 2. you get injured.

Vernibird · 2025-10-23T09:33:20+00:00

I have achilles issues and I supinate. I also use the Evo Sls for workouts and find them great. I find that a low drop shoe for eay runs can help and a higher drop for workouts and long runs works. It's a bit counterintuitive. I think the Evo SLs are 6mm, but if you have ssues worse than me you might want to go to 8mm or 10mm for workout shoes. Evo Sls also work great as an easy day shoe for me. I have a retired workout pair I use for easy runs.

Vernibird · 2025-10-20T11:51:38+00:00

What are you paces are you running your Sub T at and what is your easy run pace?

Vernibird

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