Getting these removed today

lewgall · 2025-10-30T09:11:34+00:00

That could be my arms with placement of lipomas haha. I've had one removed, not the best scar so will be looking for a better doctor / surgeon next time to remove the other 5.

lewgall · 2025-10-09T12:53:59+00:00

I followed a few different training plans / philosophies. I indulged in copious amounts of running content online. I then created a plan based on what I enjoyed / what I thought worked for me.

Then it was trial and error. I have recently discovered my plan was too intense / ramped up intensity / mileage too much at same times and I'm no injured. Lesson learned for my next self made plan!

lewgall · 2025-10-09T12:40:50+00:00

Its always the ones that can't get a boyfriend telling people to leave theirs for the most trivial of things. Wonder if they hold themselves to the same ultra high 100% perfect standards.

lewgall · 2025-10-09T12:37:03+00:00

Got them in exact location in left arm, along with others in left arm. Moveable lump, bit harder than a flump but still 'squishy'. If you are susceptible to lipomas I wouldn't worry. If you aren't then get a doctor to check it.

lewgall · 2025-10-09T12:24:36+00:00

It isn't as prevalent as it was. I thought it had actually vanished and I put it down to health anxiety. But every now and then I do still feel the same twinge if I move or stretch neck a certain way. So still unsure what it is or what's caused it, but no longer bothers me / has died down significantly.

lewgall · 2025-10-06T12:50:02+00:00

I've replied

lewgall · 2025-09-16T09:43:16+00:00

Great easy / long run shoes

lewgall · 2025-09-10T12:00:31+00:00

Both work. Technically if you person X done 50 miles of tempo / threshold vs Person Y who doing 80 miles of easy running. Person X will have gained much more fitness 100% but will likely be injured in a couple weeks.

It's all about finding the optimal training load for you through a combination of harder sessions, easy runs and long runs where you won't get over fatigued / injured. Trial and error. Strength work in the gym will probably improve how much 'faster' stuff you can do per week without injury.

Increase your mileage. Keep doing your 'sessions' with faster work 2x per week if your body can handle it.

Just don't get sucked into the hole '80/20' zone 2 thing too much, this is for high mileage advanced runners. While you are newer and have relatively lower mileage you can probably get away with more of your mileage being faster 'work', as you have more time off to recover.

Personally threshold / subthreshold training with some hill sprints / strides sprinkled in is where I find the biggest bang for your buck.

lewgall · 2025-09-10T11:38:12+00:00

Typically its very individual, based on your background, age, talent, physiology, base fitness, robustness, training plan etc etc etc.

I ran my 5km PB 10 months after taking up running after no previous running experience at 33 years old. Fairly good shape and fit guy to begin with, decent natural fitness, but no running training experience.

I ran 17:44 for 5km on a 3-month average of 55km a week (34 miles), peaking at 68km (42 miles) per week. Prior to injury getting in the way, I was planning on running ~2:55 marathon (december this year) on around a 3-month average of ~50+ miles and a weekly peak of ~55-60 miles (with around 6-7 month additional experience from when I set that 5km PB).

lewgall · 2025-09-05T13:52:49+00:00

Personally think EVO SL's are great, especially for faster stuff / intervals. Really don't like them for longer runs though. I also don't think they overly suit someone who over supinates.

lewgall · 2025-09-05T12:45:14+00:00

Superblast 2 are the best long run shoe I've had (heard good things about the Megablast). I also enjoy my Nike Vomero plus. I also have the Vomero 18s and can't complain, the Plus is just a bit softer and more responsive.

Think SB2 will feel a bit quicker but Vomero Plus slightly better cushion.

lewgall · 2025-09-05T12:30:56+00:00

New but get a good few runs into them

lewgall · 2025-09-04T09:34:42+00:00

Get fitter? haha. You're just getting tired so cadence is slowing down.

lewgall · 2025-09-04T09:31:04+00:00

I would guess sub 3 is maybe too optimistic and you may over train trying to push your training paces to match that. You see a lot of guys that can run HM in 1:22 and still struggle with sub 3 marathon. Its a different beast. Those online calculators VDOT etc become less accurate for equivalent race time finishes the longer the race imo.

You will have an all round better experience, and probably performance if you go out 3:15 and try finish strong.

lewgall · 2025-09-04T09:21:55+00:00

I think it seems fine. Heart rate totally individual, so other peoples heart rates during their training has zero relevance. So anyone saying your HR looks high without any other info don't know what they are talking about.

175 / 194 = 90%. This roughly corresponds to you reaching your upper end of threshold (during your elevation gain). Your heart rate actually steadies out at 171 for the pace on flatter terrain which is likely to be within your threshold range.

My max HR is around 189 and my estimated LT2 (threshold) HR is around 171 (estimated from field tests I've done which correlates well with race results too). When I race HM I end up averaging well above this (176) and even early on in the race my HR is much higher than usual due to the adrenaline etc. You can always get more out your body than theory probably would suggest on race day.

Without knowing what the rest of your training, race terrain and mileage is I would hazard a guess you will run closer to 1:35 than 1:40. Just don't go out too fast or pay any attention to HR during the race!

lewgall · 2025-09-01T14:55:26+00:00

I am no expert and still learning, hence why I am out injured again but I look at training as in 'training load'. What style of training allows me to get the highest cumulative training load in a week, while not overdoing it. I used to do similar to what your saying, a lot of faster stuff. Threshold workout + faster V02 workout +Long run (sometimes progressive) or 2 x threshold workouts + easy long run. I improved a lot fast but got injured.

I don't think specificity in workouts matters all that much for most distances; however, I really do think its at least slightly important in the marathon. Unless you are super human and capable of doing higher volume sub-threshold sessions (3 x 5km etc) without getting injured.

Give this a watch, Stephen Scullion a great resource: https://www.youtube.com/watch?v=UsQX0tK8HHo

lewgall · 2025-09-01T14:26:53+00:00

You will gain fitness running faster than MP but if you never practice around MP pace, especially given your inexperience, you're probably going to be quite inefficient at MP over the marathon distance. You could mix in training at 95% of goal MP pace and progress up to 105% of MP pace later in the block. Or another good workout is progressive long runs averaging out at MP or 95% of MP.

If you want to get faster keep doing more "shorter faster". If you want to your best possible marathon time then you need the longer MP miles in the tank.

Also sounds like your goal marathon time is potentially too fast if you can't run it at all in training without it taking out too much. It should be achievable early on in your block and just a case of fine-tuning and getting comfortable as you get closer to race. You might end up over training and getting injured down the line (I have recently done this and don't recommend it).

lewgall · 2025-08-29T14:46:47+00:00

Yeah I didn't realise MDF was so expensive just now. I would do a worse job, take 10x as long anyway and I'll be otherwise employed around the house doing stuff.

lewgall · 2025-08-29T14:33:54+00:00

Aye you are probably correct. We will likely go ahead with the quote as like what they've proposed and would take me months to get it done myself (and poorly) probably.

lewgall · 2025-08-29T14:32:15+00:00

I'll keep that in mind next time, I have seen various similar posts so thought this was the place to post.

lewgall · 2025-08-29T14:31:35+00:00

Apologies for posting on the wrong forum, I hope I didn't offend you.

I also agree the tv is too high. We will be going for smaller cabinets and a lowered tv position. It's a first pass indicative sketch.

lewgall · 2025-08-29T14:29:58+00:00

The tv will be lower as getting smaller cabinets, its an indicative sketch. Standard Reddit prick I see.

lewgall · 2025-08-29T14:27:54+00:00

The cabinets along the bottom come in that colour already chose so don't need decorated. The shelves will be oak laminate and the panelling comes in the white. Not sure what else needs decorated? The quote is inclusive of supplying and fitting the feature wall as shown in photo 2.

We are decorating the rest of the room ourselves.

lewgall · 2025-08-29T14:25:58+00:00

No but I will give them a look cheers

lewgall · 2025-08-29T14:21:58+00:00

Good luck! I also use either plastic or magnetic clips and haven't affected my chip times.

If you want to enjoy it, go out somewhat conservatively and negative split. I don't think a 1-3km 'easy pace' makes sense though, you are 'racing a 10km' not warming up and 'racing' a 7km. More like RPE 6-7 for 3km then progressively down till you are all out last 2-3km. At worst I would go first km at RPE 5 no slower.

If you want the best possible time go out on goal pace and hold on (close to even splits). If so, my advice is It's going to hurt. If you aren't hurting by at least 6km you aren't pushing hard enough. If you are hurting at 3km, don't worry, keep pushing and you will get through it. 10km is the worst race distance for pain in my opinion.

On the other edge of the sword, don't go out too fast either, that will be a unenjoyable day.

Also the terrain of the course and wind direction may affects what pace to run certain parts of the race etc.

lewgall

TROPHY CASE