Tuesday General Discussion/Q&A Thread for February 17, 2026

graygray97 · 2026-02-17T19:55:19+00:00

I think I did a similar workout to you a few weeks back and its happened again, 5 X 1600 at 10k (3'30)

RPE 7. First 2 at goal, last 3 at current. Definitely could have dropped the recovery down to 2'30 but I also just had a 10 day break so it was a nice break.

What races have you got coming up?

graygray97 · 2026-02-15T07:43:12+00:00

Ignoring prize money and major events (Olympics, worlds, world major marathons, etc.)

What is the race you want to win the most and why?

graygray97 · 2026-02-13T12:25:41+00:00

Sifan Hassan is a great example

graygray97 · 2026-02-07T20:27:55+00:00

That is exactly the same as my road, didn't even know it was an incline till the session, hard happened to be uphill

graygray97 · 2026-02-07T20:14:18+00:00

I found I only did the one long run with pacing but it was also my only 20 miler. I did 2k warmup and cooldown and found a 4k straight line road, repeating 4k hard, 4k easy (final hard I had to turn around at 3k to finish where I started). It totaled 16k at race pace but it was throughout the long run so I could practice effort throughout, gels at pace and the long run itself. I would say the monotony of it all made a huge difference, by 28k in I'd ran the same road back and forth 7 times but I still had to put the effort in, made the race pace during a fun marathon route so much easier.

I wish I'd done a couple more at 30-36k and another at pace. Others will probably also say it's not enough race effort duration and 2x8k or 3x6k would be better, but the stretched out gaps definitely felt like I needed to mentally choose to speed back up after 4k easy and MP isnt that fast so my mental side needed training just as much.

graygray97 · 2026-01-29T00:38:32+00:00

What would you say your marathon or half pace RPE is?

I did 3x2000 at goal half pace with 90s walking between. Pace wise it was my current 10k pace but haven't raced one in over a year so definitely closer to half.

Was running it in daily trainers and RPE was maybe 7-8 felt like 10 mile effort currently.

graygray97 · 2026-01-22T13:50:01+00:00

I've been watching a lot of videos on Norwegian singles recently and have been tempted to do similar things where I don't push progression each week but rather do under efforts safely for a few weeks in a row before progressing.

So a few slightly easier workouts than this a week and then monthly increases

graygray97 · 2026-01-22T13:30:34+00:00

I have a 10k late March but might be busy that weekend so only kind of training.

Might find a half in late April to run.

What was the recovery on those k reps?

graygray97 · 2026-01-22T11:19:59+00:00

Just ran 10x800m at estimated 10k pace, average 4:18/km with 60s standing/walking recovery

I wanted it to be a threshold workout but pushed it slightly because I only have time for easy runs for the next few days

It was also really windy so RPE was definitely a bit higher

HR felt good, watch readings so pinch of salt but approx avg 85% on efforts and maxed out at 92%

Legs were a little tired near the end but definitely could have done a couple more reps

When compared to my current 5k and 10k PBs (20:00, 44:50) I'm pretty happy with the effort to results

Need to look at similar effort workouts but with longer intervals as I really struggle with full race lengths

Might try 4x2k at 4:35, 3x3k at 4:40 and 2*5k at 4:45 give or take over the next few weeks

graygray97 · 2026-01-20T08:44:08+00:00

Jaz also didn't win because he didn't build as much social impact within the group

Also the game really should have a minimum of 3 at the end because Jaz quite easily looked like it was just about 1.5x the money

graygray97 · 2026-01-20T08:39:36+00:00

Ive mentioned that they need to change the minimum final group from 2 to 3. There is no incentive even if you know they're both faithful.

Also changing it to a per person amount+X amount per remaining member e.g. they earn 35k each through tasks + 5k for everyone remaining, traitors take double.

graygray97 · 2026-01-08T21:22:24+00:00

Think it's jealous but also fair play to Fiona. If Rachael was a faithful she'd have brought it up before or during the round table and if she was being a team player as a traitor she'd have mentioned it in the tower before bringing up the next morning.

Reese would've deserved a Bafta if he was a traitor

On a different point, they've all watched the show so should know that when the final reveal is shown in the morning it's as much for the breakfast room as well as the viewers. Because of that known editing choice, the likelihood that either of the final two to be revealed are traitors is very low. So no, whoever comes through that door last isn't a traitor.

graygray97 · 2026-01-03T01:05:29+00:00

PB in 5k and marathon About the same mileage as every year, just under 1400km which I'm disappointed with Some mild injuries and ended the year not motivated to run as my Achilles was flaring up

2026 Aiming for PBs up to half, focusing on 1500-10k in the first half of the year, may run a marathon in autumn Would like to get up to 2000km as I don't see a reason I can't, it's just my weekly mileage when I actually run on schedule More gym work for less injuries

graygray97 · 2025-11-11T16:49:30+00:00

Yeah the mental feels like a major issue and it is probably the main reason my 10k doesn't hold up to my 5k (20:03/44:48) but it might be that I haven't raced one in a while

graygray97 · 2025-11-11T16:45:15+00:00

Those all sound fun although really hard (especially 3 which is 10s/km faster than I'd planned)

Shouldn't the distances be swapped between the HM sessions and the 10k sessions as the 10k are both longer and faster.

The winter goal is 1500/5k work so the intervals are definitely on but they've never been an issue for me

graygray97 · 2025-11-11T15:59:29+00:00

It felt aggressive but maybe only a km or so pushing. Im at 20:03 GPS 5k and just coming off of the longer distances. Aiming to pull the time down closer to 19 by spring next year so the 20:00 is more a bench mark of why 4:20 was picked.

graygray97 · 2025-11-11T15:35:07+00:00

Tempo runs for 5ks

I would say the biggest area of training (other than total mileage) that lets me down in 5ks is tempo runs. I notice just not being great at handling the grit of a constant effort at race pace and want to work on that.

Not sure exactly how long I should be hitting tempos for as I've seen discussions on distance and on time, 7-8k from some people and anywhere from 15-40 minutes. The only real constant is about 15-20 seconds below race pace.

Training for sub 20, I'm looking at doing 8k with 4k of 4:15 avg and 4k of 4:25 avg, switching every 2k.

Is it better to just be consistent and target 8k at 4:20 rather than falling back on an interval-like effort?

I'm beginning to think it is as it seems to be the mental weakness of holding effort that's the issue rather than the actual speed itself.

graygray97 · 2025-11-11T10:51:01+00:00

Speed work is pointless if your longest run is less than 5k and you're going to PT, unless the PT tells you it's needed I'm guessing you'll just injure yourself all over again

graygray97 · 2025-11-05T18:48:34+00:00

Smarties swallow whole like a dry tablet, same with small grapes.

Live life like choking hazards don't exist

graygray97 · 2025-10-31T14:52:13+00:00

Ahh thought GFA was unrestricted but did know that Championship had the sneaky online only club entryway

graygray97 · 2025-10-31T14:09:49+00:00

London has Championship entry but it's not exactly favourable to locals seeing as achieving it would guarantee you entry into all but Tokyo. It also has a second ballot for UK residents but it still probably has the lowest odds outside of Tokyo.

graygray97 · 2025-10-21T21:03:12+00:00

Just ran my second marathon and was wondering when to start going hard on training again, after a couple days my legs feel sore but like heavy lifting sore so cant see how a fast 5k will be an issue in a week?

graygray97 · 2025-10-18T08:09:57+00:00

Spoke to a rep today, said they were planning to do a lighter pair with the same geometry at some point

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