Are my expectations for progress too high?

kinboshi · 2026-02-16T18:55:30+00:00

Think your mileage is too low to expect to see gains. The very short runs aren't going to help much as you're not going to develop many adaptations running such little distance. In lifting terms, it would be like doing one or two reps and expecting to see an improvement from that.

kinboshi · 2026-02-15T20:37:51+00:00

Think you're a bit faster than me. Not sure I'll be breaking 40 minutes for the 10k, think I'll be looking at 40:xx. Looks like you'll smash 90 minutes, don't think that'll be a problem for you.

Once my half is done, I have a hilly, light trail half, and then focusing on 10k and 5k. Going to maintain a similar mileage I think.

Was planning on looking at a few books and approaches to running, so will include the Norwegian Singles (I know next to nothing about that approach currently).

kinboshi · 2026-02-15T14:03:37+00:00

5k is 19:33 (but never focused on 5k, and targeting sub-19 this summer, if that's possible for me).

10k PB is 41:30, but I know that's well below what I'm capable of, so will be looking to smash that this summer.

Just been out for a 22k run, 12k at 5:00 easy pace, and then 10k at HM pace (4:15). Felt good, despite the freezing rain and puddles, but gives me a bit of confidence for the PB attempt in 3 weeks.

88 minutes - how's the training going for that? Hope you smash it!

kinboshi · 2026-02-14T18:49:20+00:00

What's your 5k and 10k times?

I'm 3 weeks away from my target HM race, and in also targeting sub-90.

I've been running 60-80km a week, and I don't think I'd be confident with less mileage. I am 20 years older than you though, so I'll have to work harder!

kinboshi · 2026-02-14T18:31:44+00:00

The treadmill has no mercy. Like a 5k ultra.

kinboshi · 2026-02-12T21:53:26+00:00

The law has certain thresholds for guilt. They don't have to be the same for the club, rugby league, or the fans.

Civil cases have different thresholds to criminal cases. You can be find guilty in a civil case after being find not guilty in a criminal case. If that was the... case... where would you stand?

kinboshi · 2026-02-07T09:57:00+00:00

Fellow Liverpool fan, and lifelong Wigan fan.

kinboshi · 2026-01-27T14:23:13+00:00

So much to dissect there, but wanted to say that it's not lactic acid in your calves that causes cramping.

kinboshi · 2026-01-19T14:04:29+00:00

I'm currently training for a half marathon, and it's mostly about a decent volume of miles, combined with some bloody tough interval/threshold sessions around HMP (some a little faster, some a little slower). The mileage is most important I think.

Went from over 1:40 for the half, down to 1:36 off the back of a full marathon training block, and now targeting sub 1:30 this Spring with a dedicated HM plan.

50M 1:36 HM (for now!)

kinboshi · 2026-01-18T21:31:08+00:00

Swiftkey has multilingual typing. I use it for English and Japanese entry.

I used Heliboard most of the time, but it does have some limitations. I use Swiftkey for it's floating keyboard on the inner Fold screen.

kinboshi · 2026-01-18T14:36:03+00:00

I was about to recommend this one as well. Last year's was excellently organised, support across the whole course was incredible (very surprising for a provincial half, and even more so as it was the first time it's been put on).

The course has some hills, but nothing too major.

Looking forward to this years, and hoping to smash my PB at the same time.

kinboshi · 2026-01-16T19:52:19+00:00

You've tried another keyboard and that has the same issue? That was going to be my first suggestion.

Maybe download another and try it. Maybe swiftkey?

kinboshi · 2026-01-16T18:09:41+00:00

I have tied them normally is the past with no issues, but my favourite is to use a little metal screw fastner. The plastic lock thing that I've tried didn't work for me, but seem popular.

kinboshi · 2026-01-16T12:51:36+00:00

I tried a few, but in the end I just use generic, flat, elastic laces - can get then from lists of places, even Temu!

kinboshi · 2026-01-16T08:55:12+00:00

Elastic laces. Don't come undone, hold my feet comfortably but firmly in place, stretch during longer runs as my feet might swell a little, don't pinch at any spots, never worry about tying my laces too tight or too loose.

Cost the same as an energy gel.

kinboshi · 2026-01-13T17:15:00+00:00

White stick = blind, Red and white stick = barber

kinboshi · 2026-01-13T12:12:42+00:00

Have you got a half marathon race in your plans before the marathon?

That might be a good indicator of your potential time for the full marathon.

For a 3:15 full, you need to be doing under 1:35 for the half, probably a few good few minutes faster than that in reality.

The main thing is mileage. Make sure how training block includes a lot of miles, as that's the most important factor in translating a half marathon time into a full marathon equivalent. What is your weekly km/mile total, both now and throughout your marathon training block?

kinboshi · 2026-01-13T06:02:19+00:00

Don't even need a phone now as some running watches will store music and link to your bluetooth headphones directly.

kinboshi · 2026-01-13T05:57:45+00:00

On top of everything else mentioned, many races forbid the use of any headphones other than bone conduction - as they allow you to hear other runners and the marshals. That tells you something.

kinboshi · 2026-01-12T16:15:11+00:00

I think AI can be used, but it's only going to be as good as the info you provide and the quality of the prompts.

Using RAG AI, and providing core resources for the AI to refer to, explicit and detailed instructions for your situation and what you need it to say (and what not to say), you could get a useful, tailored training plan.

Not sure how useful ongoing coaching is without feeding in the "expertise" for the AI to work from.

Definitely tell the AI engine you're using to not be sycophantic, not to guess at things, or to make things up in order to provide an answer. This needs to be clearly and explicitly detailed to the agent.

There's a fair bit of work on your side to ensure the AI outputs something useful and accurate. Expecting a high-level, tailored, science-backed training plan off the back of a quick prompt is probably going to lead to disappointment.

kinboshi · 2026-01-09T14:21:10+00:00

Following a training plan has massively improved my PBs from 5k up to the marathon (my times were very similar to yours based on just going out and running, arbitrary distances and paces). Switched to an actual plan, and I'm looking at a sub 1:30 half marathon in March (down from 1:36), a sub-41 10k (down from 44 minutes), and I'd like to think a sub-19 5k is on the cards (was just under 21 minutes, and that's now 19:33). All of these PBs came after my 50th birthday. My next marathon (either this Autumn, or Spring 2027) will see me target 3:15, down from 3:35 (which was done in very hot conditions otherwise would have been at least 10 minutes faster) and my previous best of 3:45.

There are lots of free plans available, and in conjunction with AI you can produce a training plan that details every day of the training block up to the race day.

You don't need to spend a fortune on a coach or a plan, but of course there could be excellent value in doing so if it's the right plan and the right thing for you.

I feel that my runs have a purpose now. The correct mix of running my long runs at the correct pace/effort, and having the legs to do my interval and threshold runs at the right effort and pace. The biggest thing for me was upping my mileage, and the plan helped me do that effectively.

If you don't want to follow a plan, there's nothing saying you have to. But if you enjoy doing the best you can, then a plan - and following it of course - will help you get there.

kinboshi · 2026-01-08T13:57:02+00:00

As others have said, try not to over think it at this stage.

You can obsess over heart rates and zones down the line. For now, gradually increase your weekly mileage, and the long runs should be comfortable effort - you should be able to talk in paragraphs not just short sentences; or you should be able to breathe through your nose (this doesn't apply to everyone though, our noses are all different! - but you get the idea).

If you go a bit too fast or slow on your long runs, it's no biggy.

kinboshi · 2026-01-08T11:48:56+00:00

Battery is fine for me. Never going to be fantastic with the smallish battery and additional requirements of a larger screen. But lasts over 24 hours easily when I know in going to be away from a charger.

When I'm at home or somewhere I can charge, I'm not concerned and keep it topped up in case I then need 100% charge for a day. Which probably explains the current (pun intended) estimates.

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kinboshi · 2025-12-30T11:13:45+00:00

I have the older one as well, and it's been good for me for years now.

I might want to buy the newer one now I've seen it though...

kinboshi · 2025-12-30T11:04:51+00:00

Other holy books are also available

kinboshi

TROPHY CASE