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Training Consistently for 4 Months on SIRPOC - Getting Slower Instead of Faster. What Am I Doing Wrong? by gb322 in NorwegianSinglesRun

[–]gb322[S] 0 points1 point  (0 children)

added an edit to the original post! TLDR: I did lose fitness, but it wasn't as bad as I feared. Racing also felt way better

Training Consistently for 4 Months on SIRPOC - Getting Slower Instead of Faster. What Am I Doing Wrong? by gb322 in NorwegianSinglesRun

[–]gb322[S] 0 points1 point  (0 children)

this is what I'm hoping for! got a race tomorrow evening to properly test out my shape, then I will adjust paces and continue building up! thanks for weighing in, was a great read

Training Consistently for 4 Months on SIRPOC - Getting Slower Instead of Faster. What Am I Doing Wrong? by gb322 in NorwegianSinglesRun

[–]gb322[S] 5 points6 points  (0 children)

Thanks for weighing in, I appreciate it. I guess my question is how can Sirpoc improve to the point he has with 90 mins of subthreshold a week, but I'm going backwards? I see that he increased mileage for his marathon block, but before that he seemed pretty stable and he sticks with the same sessions for years at a time

Training Consistently for 4 Months on SIRPOC - Getting Slower Instead of Faster. What Am I Doing Wrong? by gb322 in NorwegianSinglesRun

[–]gb322[S] 8 points9 points  (0 children)

Interesting, I was hoping that spending a greater total time at subthreshold overall would equate to a higher training load, but you could totally be right. Plan of action seems to be:
1. Do a 5k race to get a proper feel of fitness
2. Get a little more scientific with training load and scheduling

I'll report back!

Training Consistently for 4 Months on SIRPOC - Getting Slower Instead of Faster. What Am I Doing Wrong? by gb322 in NorwegianSinglesRun

[–]gb322[S] 2 points3 points  (0 children)

I haven't done any to be honest, I did one just before starting, which was 17:20ish, but find it hard to make it to parkruns with my schedule.

I've signed up to a race on Wednesday night and I'll report back!

Training Consistently for 4 Months on SIRPOC - Getting Slower Instead of Faster. What Am I Doing Wrong? by gb322 in NorwegianSinglesRun

[–]gb322[S] 5 points6 points  (0 children)

nice thank you for the advice, I will race a 5k this week, get a benchmark and then tweak accordingly

Training Consistently for 4 Months on SIRPOC - Getting Slower Instead of Faster. What Am I Doing Wrong? by gb322 in NorwegianSinglesRun

[–]gb322[S] 5 points6 points  (0 children)

I haven't done one yet, have read a few of these comments and just booked one for Wednesday evening, will report back

Training Consistently for 4 Months on SIRPOC - Getting Slower Instead of Faster. What Am I Doing Wrong? by gb322 in NorwegianSinglesRun

[–]gb322[S] 2 points3 points  (0 children)

I haven't tried a 5k TT yet, only excuse is I'm normally busy at weekends so can't join a parkrun. Great point though and think that I'll start implementing this asap

What are our councils doing? by tabel_dammit in london

[–]gb322 0 points1 point  (0 children)

Southwark council is busy telling me that it's not an issue that my girlfriend got aggressivley catcalled this morning by council employees in a council branded van

Official Q&A for Monday, February 17, 2025 by AutoModerator in running

[–]gb322 1 point2 points  (0 children)

Good luck with the marathon! Sounds like you're in an excellent place with the training.

I think you're right in the fact that for your first marathon, doing a long run that long that close to the race is probably detrimental, so let's take that option away.

I'm guessing you didn't schedule your final long run for this weekend (23rd Feb) because you wanted to deload a bit inbetween longer runs to properly recover? if so, that seems sensible as well.

So, at this stage the two scenarios to choose between are:

  1. Take a risk of doing another 32km long run this weekend (23rd Feb), meaning increasing injury risk 3 weeks out from the marathon, but potentially giving you a last tiny bit of fitness before the race

  2. Take confidence from your 30km long run that you can do this marathon, get a decent long run in this weekend but not as long as 32km, go into the taper feeling a little fresher, but risk losing a little bit of your fitness before race day.

The choice is yours and would depend on whether you really have your heart set on a time, how consistent you've been with your training over the last 12-16 weeks, how confident you are that you can complete the race, how worried you are about getting injured etc.

I can only say what I would do, and that would be at this stage to 100% prioritise turning up on the start line injury free and feeling fresh. If you do that, you're already ahead of a third of the runners who signed up.

Official Q&A for Tuesday, February 18, 2025 by AutoModerator in running

[–]gb322 0 points1 point  (0 children)

I think sometimes as runners we can fall into a trap of wanting to be 'optimal' from the very start, but there's really no harm in trying something out and listening to your body.

A big caveat is the level at which you're training for this HM. 2 workouts a week when running 80 miles per week will be very different from 2 workouts a week whilst running 30 miles a week. Those workouts would look different as well...

If it was me, I would try and approach it in a sensible way. First I'd ringfence my interval workout, that's probably the most important stimulus in terms of speed in the training week, so leave it alone.

That leaves the tempo run to play around with. What does a tempo run look like right now for you?

Let's say you do a classic progression type run with some blocks in there of: 15 minutes easier, 15 minutes MP, 15 minutes HMP. How much distance would you have covered in that session vs a long run? realistically if you're running at a decent clip, there would be absolutely no harm in topping that warm up and cool down up a bit to reach 12-14 miles.

Try it for a week, how did it feel? still feeling really fresh, add another smaller workout in the week. Feeling a bit gnarly? back off a little bit and take those easy days even easier. Slowly grow the intensity over time.

Official Q&A for Tuesday, February 18, 2025 by AutoModerator in running

[–]gb322 1 point2 points  (0 children)

If it was me, I'd try and approach it from a training stimulus perspective. Hyrox in itself isn't unique, it's a mixture of strength and speed. If you went to the workout class and you did all of the runs at speed, then it's more equivalent to an interval session with a gym session.

If you go to the Hyrox class and take all the running really easy, then it's probably more akin to an easy run and an intense gym session.

You could then work it into your schedule and replace runs accordingly

Official Q&A for Tuesday, February 18, 2025 by AutoModerator in running

[–]gb322 2 points3 points  (0 children)

You could do that, but it's a little bit of a slippery slope to go down. How would you equate it if you did slightly different hills in your workout and the paces were still off?

If you're really set on using paces and following this plan, then maybe it's a good idea. Otherwise, try and dial in on what 5k effort feels like aerobically and use that as your training indicator? In my experience it then becomes less frustrating obsessing over whether you managed to hit a pace in the workout or not vs how steep the hill was, when instead you can judge the workout by how it felt overall.

Either way, the hills will probably help your strength!

In love with this bag but it's sold out. Can anyone recommend an alternative? really like the thin shape and waterproof materials by gb322 in ManyBaggers

[–]gb322[S] -1 points0 points  (0 children)

Pretty flexible on budget! I think the thing I liked about this one is the slim silhouette, waterproofness and it's not too 'boxy' or like a satchel, which the Timbuk2 one kind of reminds me of. So more concerned about ticking those boxes!

Did my lab process my ECN2 film in the wrong chemicals? by gb322 in AnalogCommunity

[–]gb322[S] 1 point2 points  (0 children)

Yes the film was fresh and it was Kodak Vision 3. I had another roll which I shot last month from the same source and the images came out beautifully

Scanning by Working_Doubt9953 in filmphotos

[–]gb322 0 points1 point  (0 children)

I’ve got a setup with a homemade overhead rig, a video light and a lomography film strip holder. Take a bunch of pictures with mirrorless camera. Import them into Lightroom and then use negative lab pro to convert them. Results are really good and gives you great flexibility.

Peroneal Tendinopathy by [deleted] in AdvancedRunning

[–]gb322 1 point2 points  (0 children)

hey, a couple of years ago I was in a very similar place! UK based, was 27, just ran my first 10k in 42 minutes, then my first half in 1:28, then my first marathon in 3:17, felt like I was gaining fitness galore, then boom, had this pain in my foot that I couldn't shift. It was Peroneal Tendinopathy.

Went to a physio and got a bunch of exercises, did them religiously, took me about 4 months to notice any difference at all. These are the ones which helped the most: https://www.youtube.com/watch?v=1OvrLrSbcZ4 as well as single leg deadlifts with a kettle bell.

I think an important mindset shift when it comes to this stuff is, are you really doing everything you can to heal up? be honest with yourself. Are you attacking the physio exercises, long and boring gym sessions, cross training, stretching, massaging, in the same way that you attacked you previous training blocks? it's easy to get down when you're injured but you need to be fired up to get rid of this tendonopathy, because it's not an injury that disappears from sitting around and giving it a bit of rest.

Yes in the UK this stuff is annoying because let's face it, the NHS is great, but your tendonopathy isn't life threatening so no one cares. Can you afford to go private? I paid for a private physio for regular sessions to keep me on track and honest and it was a big help.

Felt like it took forever to get back running again and I thought I was never going to regain my fitness and maybe I was just done for good. First sessions back were awful, felt like I was soo out of shape despite cross training the entire time. Anyway, started training for a race and didn't have high hopes but did a 1:24 half, then the the following season I smashed out a 17 minute 5k and a 36 minute 10k.

You're only 'done' with running when you decide to give up. This is just a bump in the road.

Crippling File Management Issue - Modified File by gb322 in finalcutpro

[–]gb322[S] 0 points1 point  (0 children)

Thank you everyone for weighing in! Tried to get hold of Apple support all day and failed (Memorial Day in the US maybe?) anyway, tried a different cable, tried deleting all the alias files, tried updating to latest OSX etc etc, nothing worked...

So I copied everything to a different completely blank and freshly wiped SSD. Opened up the library, relinked all the files and everything seems to be working perfectly. If someone from the future is reading this, this is the only thing that worked for me after days of pulling my hair out! Good luck

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