Smithnet Wiki - User contributions [en-gb]

Gardening

2026-05-17T09:27:36Z

NickPGSmith: /* Possible */

== Pond ==

=== Current ===

==== Spiked Water Milfoil ([https://en.wikipedia.org/wiki/Myriophyllum_spicatum Myriophyllum Spicatum]) ====

* Oxygenating
* Feathery green foliage on light, often pinkish, stems. Small pink and green flower spikes up to an inch high appear above the water surface in summer.
* Does not die away to small pieces for the winter, but retains its foliage.
* Full Sun - partial shade
* Growth: Fast
* Flowers: May - Jun
* Can be dropped in pond as a weighted bunch but it benefits from being planted in soil. Once established this plant can grow as deep as 3m.

==== Common Spike-Rush ([https://en.wikipedia.org/wiki/Eleocharis_palustris Eleocharis palustris]) ====

* Winter Hardy
* Blooming period: Summer - Autumn
* Height: 40 - 80 cm
* Spread: 30 - 50 cm
* Depth: 0 - 10 cm

==== Flowering Rush (Butomus Umbellatus) ====

* Full Sun - partial Shade
* Pink flowers
* Depth: 0 - 40 cm

==== Amphibious Bistort ([https://en.wikipedia.org/wiki/Persicaria_amphibia Persicaria Amphibia]) ====

* Blooming period: Jul - Sep
* Depth: 0 - 90 cm

=== Possible ===

==== Yellow Flag Iris (Iris Pseudacorus) ====

* From seed
* Prefer acid soil, can grow in pond margins

==== Rigid Hornwort ====

* Doesn't have true roots; it just sits in the water column, to 150 cm

==== Nymphaea 'James Brydon' (Dwarf/Medium Water Lily) ====

* 45 cm to 75 cm depth
* OK with partial shade

==== Water Hawthorn (Aponogeton distachyos) ====

* 45 cm and 90 cm

==== Frogbit (Hydrocharis morsus ranae) ====

* Small kidney shaped leaves and miniature white flowers
* Loose/Free Floating
* Spread: 2cm - 7cm
* Full Sun - partial shade
* White flowers
* Flowers: Jul - Aug
* Die away in the autumn and will re-appear in the spring. The colour of the leaves vary from green to brown.

==== Water Lilly: Froebelii Dwarf ====

* Depth: 20 - 40 cm
* Red flowers

==== Water Lilly: Dwarf Doll House ====

* Full Sun - partial shade
* Flowering: May - September
* Prefer still water
* Depth: 30 cm

== Outdoor ==

=== [http://en.wikipedia.org/wiki/Bearded_iris Bearded Iris] ===

* Prefer dry summers
* Adhere to good garden hygene

=== [http://en.wikipedia.org/wiki/Clematis Clematis] ===

* Like shaded roots, tops in sun
* Acid intolerant

=== Cyclamen Hederifolium ===

* Very tolerant of dry shade being summer deciduous, coming back to life with the late summer rains.
* Sow the seeds thinly onto a gritty, loamy compost and cover about 6mm deep as light can inhibit germination. Keep at between 10 and 15 C. Germination can take from one to twelve months and is generally erratic.

=== [http://en.wikipedia.org/wiki/Digitalis Digitalis (Foxglove) Digitalis] ===

* Likes partial shade to shade
* Likes acid soil

=== [http://en.wikipedia.org/wiki/Delphinium Delphinium] ===

* Likes sun
* Do not like being moved
* Do not like drying out

=== [http://en.wikipedia.org/wiki/Japanese_anemone Japanese Anemones] ===

* Like cool roots
* Does not like disturbance

=== [http://en.wikipedia.org/wiki/Lavender Lavender] ===

* Likes sun, sheltered position, well drained sandy/gravely soil
* Will suffer in damp soil for too long
* In pots, requires large ones for deep roots

=== [http://en.wikipedia.org/wiki/Lilly_of_the_Valley Lily of the Valley] ===

* Can spread widely and difficult to control

=== [http://www.google.co.uk/url?sa=t&rct=j&q=yellow%20strife%20plant&source=web&cd=4&ved=0CFgQFjAD&url=http%3A%2F%2Fwiseacre-gardens.com%2Fplants%2Fperennial%2Fyellowloosestrife.html&ei=96HxT8DFDoOc9gTKvO2iDQ&usg=AFQjCNETAdyanOZ-fWIgBojUDIfXHKVmjA&cad=rja Loosestrife (Yellow)] ===

* moist to dry, full sun to partial shade

=== [http://en.wikipedia.org/wiki/Muscari Muscari] ===

* Bulbs multiply quickly in good soil
* Sun or light shade

=== [http://en.wikipedia.org/wiki/Peony Piony] ===

* Don't like being moved
* Don't plant very deep

==== Black Paeony (Papaver Somnniferum) ====

* Almost black petals
* Flower Jun-Sep

=== [http://en.wikipedia.org/wiki/Primula Primula] ===
* ""Pommom""

=== Raspberry ===

* Remove any thin canes, or suckers that come up outside 12"" radius. Prune all canes that bore fruit last year; they won’t fruit again. These will have grayish, peeling bark.

=== [http://en.wikipedia.org/wiki/Kniphofia Red Hot Poker] (Kniphofia) ===

* ?

=== Rose of Sharon===

*

=== Royal Burgundy (Red Sun) ===

* Hybrid Japanese Cherry
* Max 20ft in 10 years

=== [http://en.wikipedia.org/wiki/Rhubarb Rhubarb] ===

* Like partially shaded free draining soil
* Divide every 5 or 6 years during dormant winter period

=== [http://en.wikipedia.org/wiki/Rudbeckia Rudbeckia] (Coneflower) ===

* Full sun or partial shade

=== [http://en.wikipedia.org/wiki/Snake%27s_Head Snake's Head] (Fritillaria Melegris) ===

* Full sun or partial shade
* Should not dry out completely or get waterlogged

=== [http://en.wikipedia.org/wiki/Snowdrop Snowdrop] ===

* Bulb division

=== Tulip ===

* Black Parrott

== Notes on attracting wildlife ==

* Dog rose – finches enjoy their hips
* Primrose – when they flower in spring, they produce nectar and
finches are attracted to their seeds
* Marigold – nectar for insects and a good choice if combined with a vegetable patch
* Lavender – smells great and bees love the flowers, finches love the seeds
* Honeysuckle – another great fragrance, both birds and insects are drawn to the nectar and berries are an additional food source for birds and small mammals
* Michaelmas Daisy – their flowers attract butterflies
* Ivy – its flowers provide nectar for insects and berries for the birds and it also offers good shelter

== Lawn ==

* [http://en.wikipedia.org/wiki/Grasscycling Grasscycling]
* [http://en.wikipedia.org/wiki/Mulch Mulch]

Gardening

2026-05-17T09:27:26Z

NickPGSmith: /* Yellow Flag Iris (Iris Pseudacorus) */

== Pond ==

=== Current ===

==== Spiked Water Milfoil ([https://en.wikipedia.org/wiki/Myriophyllum_spicatum Myriophyllum Spicatum]) ====

* Oxygenating
* Feathery green foliage on light, often pinkish, stems. Small pink and green flower spikes up to an inch high appear above the water surface in summer.
* Does not die away to small pieces for the winter, but retains its foliage.
* Full Sun - partial shade
* Growth: Fast
* Flowers: May - Jun
* Can be dropped in pond as a weighted bunch but it benefits from being planted in soil. Once established this plant can grow as deep as 3m.

==== Common Spike-Rush ([https://en.wikipedia.org/wiki/Eleocharis_palustris Eleocharis palustris]) ====

* Winter Hardy
* Blooming period: Summer - Autumn
* Height: 40 - 80 cm
* Spread: 30 - 50 cm
* Depth: 0 - 10 cm

==== Flowering Rush (Butomus Umbellatus) ====

* Full Sun - partial Shade
* Pink flowers
* Depth: 0 - 40 cm

==== Amphibious Bistort ([https://en.wikipedia.org/wiki/Persicaria_amphibia Persicaria Amphibia]) ====

* Blooming period: Jul - Sep
* Depth: 0 - 90 cm

=== Possible ===

==== Rigid Hornwort ====

* Doesn't have true roots; it just sits in the water column, to 150 cm

==== Nymphaea 'James Brydon' (Dwarf/Medium Water Lily) ====

* 45 cm to 75 cm depth
* OK with partial shade

==== Water Hawthorn (Aponogeton distachyos) ====

* 45 cm and 90 cm

==== Frogbit (Hydrocharis morsus ranae) ====

* Small kidney shaped leaves and miniature white flowers
* Loose/Free Floating
* Spread: 2cm - 7cm
* Full Sun - partial shade
* White flowers
* Flowers: Jul - Aug
* Die away in the autumn and will re-appear in the spring. The colour of the leaves vary from green to brown.

==== Water Lilly: Froebelii Dwarf ====

* Depth: 20 - 40 cm
* Red flowers

==== Water Lilly: Dwarf Doll House ====

* Full Sun - partial shade
* Flowering: May - September
* Prefer still water
* Depth: 30 cm

== Outdoor ==

=== [http://en.wikipedia.org/wiki/Bearded_iris Bearded Iris] ===

* Prefer dry summers
* Adhere to good garden hygene

=== [http://en.wikipedia.org/wiki/Clematis Clematis] ===

* Like shaded roots, tops in sun
* Acid intolerant

=== Cyclamen Hederifolium ===

* Very tolerant of dry shade being summer deciduous, coming back to life with the late summer rains.
* Sow the seeds thinly onto a gritty, loamy compost and cover about 6mm deep as light can inhibit germination. Keep at between 10 and 15 C. Germination can take from one to twelve months and is generally erratic.

=== [http://en.wikipedia.org/wiki/Digitalis Digitalis (Foxglove) Digitalis] ===

* Likes partial shade to shade
* Likes acid soil

=== [http://en.wikipedia.org/wiki/Delphinium Delphinium] ===

* Likes sun
* Do not like being moved
* Do not like drying out

=== [http://en.wikipedia.org/wiki/Japanese_anemone Japanese Anemones] ===

* Like cool roots
* Does not like disturbance

=== [http://en.wikipedia.org/wiki/Lavender Lavender] ===

* Likes sun, sheltered position, well drained sandy/gravely soil
* Will suffer in damp soil for too long
* In pots, requires large ones for deep roots

=== [http://en.wikipedia.org/wiki/Lilly_of_the_Valley Lily of the Valley] ===

* Can spread widely and difficult to control

=== [http://www.google.co.uk/url?sa=t&rct=j&q=yellow%20strife%20plant&source=web&cd=4&ved=0CFgQFjAD&url=http%3A%2F%2Fwiseacre-gardens.com%2Fplants%2Fperennial%2Fyellowloosestrife.html&ei=96HxT8DFDoOc9gTKvO2iDQ&usg=AFQjCNETAdyanOZ-fWIgBojUDIfXHKVmjA&cad=rja Loosestrife (Yellow)] ===

* moist to dry, full sun to partial shade

=== [http://en.wikipedia.org/wiki/Muscari Muscari] ===

* Bulbs multiply quickly in good soil
* Sun or light shade

=== [http://en.wikipedia.org/wiki/Peony Piony] ===

* Don't like being moved
* Don't plant very deep

==== Black Paeony (Papaver Somnniferum) ====

* Almost black petals
* Flower Jun-Sep

=== [http://en.wikipedia.org/wiki/Primula Primula] ===
* ""Pommom""

=== Raspberry ===

* Remove any thin canes, or suckers that come up outside 12"" radius. Prune all canes that bore fruit last year; they won’t fruit again. These will have grayish, peeling bark.

=== [http://en.wikipedia.org/wiki/Kniphofia Red Hot Poker] (Kniphofia) ===

* ?

=== Rose of Sharon===

*

=== Royal Burgundy (Red Sun) ===

* Hybrid Japanese Cherry
* Max 20ft in 10 years

=== [http://en.wikipedia.org/wiki/Rhubarb Rhubarb] ===

* Like partially shaded free draining soil
* Divide every 5 or 6 years during dormant winter period

=== [http://en.wikipedia.org/wiki/Rudbeckia Rudbeckia] (Coneflower) ===

* Full sun or partial shade

=== [http://en.wikipedia.org/wiki/Snake%27s_Head Snake's Head] (Fritillaria Melegris) ===

* Full sun or partial shade
* Should not dry out completely or get waterlogged

=== [http://en.wikipedia.org/wiki/Snowdrop Snowdrop] ===

* Bulb division

=== Tulip ===

* Black Parrott

== Notes on attracting wildlife ==

* Dog rose – finches enjoy their hips
* Primrose – when they flower in spring, they produce nectar and
finches are attracted to their seeds
* Marigold – nectar for insects and a good choice if combined with a vegetable patch
* Lavender – smells great and bees love the flowers, finches love the seeds
* Honeysuckle – another great fragrance, both birds and insects are drawn to the nectar and berries are an additional food source for birds and small mammals
* Michaelmas Daisy – their flowers attract butterflies
* Ivy – its flowers provide nectar for insects and berries for the birds and it also offers good shelter

== Lawn ==

* [http://en.wikipedia.org/wiki/Grasscycling Grasscycling]
* [http://en.wikipedia.org/wiki/Mulch Mulch]

Gardening

2026-05-17T09:27:13Z

NickPGSmith: /* Yellow Flag Iris (Iris Pseudacorus) */

== Pond ==

=== Current ===

==== Spiked Water Milfoil ([https://en.wikipedia.org/wiki/Myriophyllum_spicatum Myriophyllum Spicatum]) ====

* Oxygenating
* Feathery green foliage on light, often pinkish, stems. Small pink and green flower spikes up to an inch high appear above the water surface in summer.
* Does not die away to small pieces for the winter, but retains its foliage.
* Full Sun - partial shade
* Growth: Fast
* Flowers: May - Jun
* Can be dropped in pond as a weighted bunch but it benefits from being planted in soil. Once established this plant can grow as deep as 3m.

==== Common Spike-Rush ([https://en.wikipedia.org/wiki/Eleocharis_palustris Eleocharis palustris]) ====

* Winter Hardy
* Blooming period: Summer - Autumn
* Height: 40 - 80 cm
* Spread: 30 - 50 cm
* Depth: 0 - 10 cm

==== Flowering Rush (Butomus Umbellatus) ====

* Full Sun - partial Shade
* Pink flowers
* Depth: 0 - 40 cm

==== Amphibious Bistort ([https://en.wikipedia.org/wiki/Persicaria_amphibia Persicaria Amphibia]) ====

* Blooming period: Jul - Sep
* Depth: 0 - 90 cm

==== Yellow Flag Iris (Iris Pseudacorus) ====

* From seed
* Prefer acid soil, can grow in pond margins

=== Possible ===

==== Rigid Hornwort ====

* Doesn't have true roots; it just sits in the water column, to 150 cm

==== Nymphaea 'James Brydon' (Dwarf/Medium Water Lily) ====

* 45 cm to 75 cm depth
* OK with partial shade

==== Water Hawthorn (Aponogeton distachyos) ====

* 45 cm and 90 cm

==== Frogbit (Hydrocharis morsus ranae) ====

* Small kidney shaped leaves and miniature white flowers
* Loose/Free Floating
* Spread: 2cm - 7cm
* Full Sun - partial shade
* White flowers
* Flowers: Jul - Aug
* Die away in the autumn and will re-appear in the spring. The colour of the leaves vary from green to brown.

==== Water Lilly: Froebelii Dwarf ====

* Depth: 20 - 40 cm
* Red flowers

==== Water Lilly: Dwarf Doll House ====

* Full Sun - partial shade
* Flowering: May - September
* Prefer still water
* Depth: 30 cm

== Outdoor ==

=== [http://en.wikipedia.org/wiki/Bearded_iris Bearded Iris] ===

* Prefer dry summers
* Adhere to good garden hygene

=== [http://en.wikipedia.org/wiki/Clematis Clematis] ===

* Like shaded roots, tops in sun
* Acid intolerant

=== Cyclamen Hederifolium ===

* Very tolerant of dry shade being summer deciduous, coming back to life with the late summer rains.
* Sow the seeds thinly onto a gritty, loamy compost and cover about 6mm deep as light can inhibit germination. Keep at between 10 and 15 C. Germination can take from one to twelve months and is generally erratic.

=== [http://en.wikipedia.org/wiki/Digitalis Digitalis (Foxglove) Digitalis] ===

* Likes partial shade to shade
* Likes acid soil

=== [http://en.wikipedia.org/wiki/Delphinium Delphinium] ===

* Likes sun
* Do not like being moved
* Do not like drying out

=== [http://en.wikipedia.org/wiki/Japanese_anemone Japanese Anemones] ===

* Like cool roots
* Does not like disturbance

=== [http://en.wikipedia.org/wiki/Lavender Lavender] ===

* Likes sun, sheltered position, well drained sandy/gravely soil
* Will suffer in damp soil for too long
* In pots, requires large ones for deep roots

=== [http://en.wikipedia.org/wiki/Lilly_of_the_Valley Lily of the Valley] ===

* Can spread widely and difficult to control

=== [http://www.google.co.uk/url?sa=t&rct=j&q=yellow%20strife%20plant&source=web&cd=4&ved=0CFgQFjAD&url=http%3A%2F%2Fwiseacre-gardens.com%2Fplants%2Fperennial%2Fyellowloosestrife.html&ei=96HxT8DFDoOc9gTKvO2iDQ&usg=AFQjCNETAdyanOZ-fWIgBojUDIfXHKVmjA&cad=rja Loosestrife (Yellow)] ===

* moist to dry, full sun to partial shade

=== [http://en.wikipedia.org/wiki/Muscari Muscari] ===

* Bulbs multiply quickly in good soil
* Sun or light shade

=== [http://en.wikipedia.org/wiki/Peony Piony] ===

* Don't like being moved
* Don't plant very deep

==== Black Paeony (Papaver Somnniferum) ====

* Almost black petals
* Flower Jun-Sep

=== [http://en.wikipedia.org/wiki/Primula Primula] ===
* ""Pommom""

=== Raspberry ===

* Remove any thin canes, or suckers that come up outside 12"" radius. Prune all canes that bore fruit last year; they won’t fruit again. These will have grayish, peeling bark.

=== [http://en.wikipedia.org/wiki/Kniphofia Red Hot Poker] (Kniphofia) ===

* ?

=== Rose of Sharon===

*

=== Royal Burgundy (Red Sun) ===

* Hybrid Japanese Cherry
* Max 20ft in 10 years

=== [http://en.wikipedia.org/wiki/Rhubarb Rhubarb] ===

* Like partially shaded free draining soil
* Divide every 5 or 6 years during dormant winter period

=== [http://en.wikipedia.org/wiki/Rudbeckia Rudbeckia] (Coneflower) ===

* Full sun or partial shade

=== [http://en.wikipedia.org/wiki/Snake%27s_Head Snake's Head] (Fritillaria Melegris) ===

* Full sun or partial shade
* Should not dry out completely or get waterlogged

=== [http://en.wikipedia.org/wiki/Snowdrop Snowdrop] ===

* Bulb division

=== Tulip ===

* Black Parrott

== Notes on attracting wildlife ==

* Dog rose – finches enjoy their hips
* Primrose – when they flower in spring, they produce nectar and
finches are attracted to their seeds
* Marigold – nectar for insects and a good choice if combined with a vegetable patch
* Lavender – smells great and bees love the flowers, finches love the seeds
* Honeysuckle – another great fragrance, both birds and insects are drawn to the nectar and berries are an additional food source for birds and small mammals
* Michaelmas Daisy – their flowers attract butterflies
* Ivy – its flowers provide nectar for insects and berries for the birds and it also offers good shelter

== Lawn ==

* [http://en.wikipedia.org/wiki/Grasscycling Grasscycling]
* [http://en.wikipedia.org/wiki/Mulch Mulch]

Hardware

2026-05-16T19:26:15Z

NickPGSmith: /* Printers */

== Laptop Notes ==

* Dell E6400
** CPU: Core2Duo (2 logical processors)
** RAM: 8 GiB (2 x 4 GiB PC2-6400)
** Max RAM: 8 GiB
* Dell E7450
** CPU: Intel(R) Core(TM) i7-5600U CPU @ 2.60GHz (4 logical processors)
** RAM: 16 GiB (2 x 8 GB DDR3 PC3L-12800/DDR3L-1600)
** Max RAM: 16 GiB (offical, 32 GiB unofficial with DDR3Low Voltage)

== Printers ==

* Dell 1350cnw
** Colour
** Printing Preferences -> Layout -> Margin Shift/Margin -> Print Position -> Position: Center
* HP LaserJet P2055dn
** Duplex

== Server Notes ==

* Dell OptiPlex 7040
** CPU: Intel Core i7-6700 CPU @ 3.40 GHz (8 logical processors)
** RAM: 32 GiB (4 x 8 GiB)
** Max RAM: 64 GiB (4 x 16 GiB)
* Dell OptiPlex 9010
** CPU: Intel Core i7-3770 CPU @ 3.40 GHz (8 logical processors)
** RAM: 32 GiB (4 x 8 GiB)
** Max RAM: 32 GiB (PC4-2400) (4 x 8 GiB)
* Dell PowerEdge T320
** CPU: Intel Pentium 1400 / Intel Xeon E5-1410 / Intel Xeon E5-2400 / Intel Xeon E5-2400 v2 (4 - 8 cores)
** RAM:
** Max RAM: 196 GiB (PC3-10600/DDR3-1333 Registered DIMM, ECC) (6 x 32 GiB)
* HP DL380G5
** CPU: Intel Xeon E5450 @ 3 GHz
** RAM: 16 GB (8 x 2 GiB)
** Max RAM: 64 GB (8 x 8 GiB)

* HP iLO 2.33
** ssh -oKexAlgorithms=+diffie-hellman-group1-sha1 -oHostKeyAlgorithms=+ssh-rsa host-ilo
** 35DPH-SVSXJ-HGBJN-C7N5R-2SS4W

To change the hostname that this ILO controls:
show
cd system1
set oemhp_server_name = host.example.com
show oemhp_server_name

cd map1
set license=35DPHSVSXJHGBJNC7N5R2SS4W

Hardware

2026-05-16T19:24:36Z

NickPGSmith:

== Laptop Notes ==

* Dell E6400
** CPU: Core2Duo (2 logical processors)
** RAM: 8 GiB (2 x 4 GiB PC2-6400)
** Max RAM: 8 GiB
* Dell E7450
** CPU: Intel(R) Core(TM) i7-5600U CPU @ 2.60GHz (4 logical processors)
** RAM: 16 GiB (2 x 8 GB DDR3 PC3L-12800/DDR3L-1600)
** Max RAM: 16 GiB (offical, 32 GiB unofficial with DDR3Low Voltage)

== Printers ==

* Dell 1350cnw
** Colour
* HP LaserJet P2055dn
** Duplex
** Printing Preferences -> Layout -> Margin Shift/Margin -> Print Position -> Position: Center

== Server Notes ==

* Dell OptiPlex 7040
** CPU: Intel Core i7-6700 CPU @ 3.40 GHz (8 logical processors)
** RAM: 32 GiB (4 x 8 GiB)
** Max RAM: 64 GiB (4 x 16 GiB)
* Dell OptiPlex 9010
** CPU: Intel Core i7-3770 CPU @ 3.40 GHz (8 logical processors)
** RAM: 32 GiB (4 x 8 GiB)
** Max RAM: 32 GiB (PC4-2400) (4 x 8 GiB)
* Dell PowerEdge T320
** CPU: Intel Pentium 1400 / Intel Xeon E5-1410 / Intel Xeon E5-2400 / Intel Xeon E5-2400 v2 (4 - 8 cores)
** RAM:
** Max RAM: 196 GiB (PC3-10600/DDR3-1333 Registered DIMM, ECC) (6 x 32 GiB)
* HP DL380G5
** CPU: Intel Xeon E5450 @ 3 GHz
** RAM: 16 GB (8 x 2 GiB)
** Max RAM: 64 GB (8 x 8 GiB)

* HP iLO 2.33
** ssh -oKexAlgorithms=+diffie-hellman-group1-sha1 -oHostKeyAlgorithms=+ssh-rsa host-ilo
** 35DPH-SVSXJ-HGBJN-C7N5R-2SS4W

To change the hostname that this ILO controls:
show
cd system1
set oemhp_server_name = host.example.com
show oemhp_server_name

cd map1
set license=35DPHSVSXJHGBJNC7N5R2SS4W

Hardware

2026-05-16T18:30:15Z

NickPGSmith: /* Server Notes */

== Laptop Notes ==

* Dell E6400
** CPU: Core2Duo (2 logical processors)
** RAM: 8 GiB (2 x 4 GiB PC2-6400)
** Max RAM: 8 GiB
* Dell E7450
** CPU: Intel(R) Core(TM) i7-5600U CPU @ 2.60GHz (4 logical processors)
** RAM: 16 GiB (2 x 8 GB DDR3 PC3L-12800/DDR3L-1600)
** Max RAM: 16 GiB (offical, 32 GiB unofficial with DDR3Low Voltage)

== Printers ==

* Dell 1350cnw
** Colour
* HP LaserJet P2055dn
** Duplex

== Server Notes ==

* Dell OptiPlex 7040
** CPU: Intel Core i7-6700 CPU @ 3.40 GHz (8 logical processors)
** RAM: 32 GiB (4 x 8 GiB)
** Max RAM: 64 GiB (4 x 16 GiB)
* Dell OptiPlex 9010
** CPU: Intel Core i7-3770 CPU @ 3.40 GHz (8 logical processors)
** RAM: 32 GiB (4 x 8 GiB)
** Max RAM: 32 GiB (PC4-2400) (4 x 8 GiB)
* Dell PowerEdge T320
** CPU: Intel Pentium 1400 / Intel Xeon E5-1410 / Intel Xeon E5-2400 / Intel Xeon E5-2400 v2 (4 - 8 cores)
** RAM:
** Max RAM: 196 GiB (PC3-10600/DDR3-1333 Registered DIMM, ECC) (6 x 32 GiB)
* HP DL380G5
** CPU: Intel Xeon E5450 @ 3 GHz
** RAM: 16 GB (8 x 2 GiB)
** Max RAM: 64 GB (8 x 8 GiB)

* HP iLO 2.33
** ssh -oKexAlgorithms=+diffie-hellman-group1-sha1 -oHostKeyAlgorithms=+ssh-rsa host-ilo
** 35DPH-SVSXJ-HGBJN-C7N5R-2SS4W

To change the hostname that this ILO controls:
show
cd system1
set oemhp_server_name = host.example.com
show oemhp_server_name

cd map1
set license=35DPHSVSXJHGBJNC7N5R2SS4W

Running

2026-05-15T15:22:58Z

NickPGSmith: /* Training */

== Distances ==

See [https://www.calculator.net/pace-calculator.html Pace Calculator].

=== 5 km ===

* [https://www.parkrun.org.uk/parkrunner/6454631/all/ All Parkruns]

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2023-08-12||[https://www.parkrun.org.uk/swanseabay/parkrunner/6454631/ Swansea Bay Parkrun]||19:27||3:53||
|-
|2024-05-112026-04-27||[https://www.parkrun.org.uk/southnorwood/parkrunner/6454631/ South Norwood Parkrun]||19:55||3:59||
|-
|2024-06-29||[https://www.parkrun.org.uk/crystalpalace/parkrunner/6454631/ Crystal Palance Parkrun]||20:43||4:09||
|-
|2024-07-27||[https://www.parkrun.org.uk/bromley/parkrunner/6454631/ Bromley Parkrun]||20:27||4:05||
|-
|2025-03-01||[https://www.parkrun.org.uk/medina/parkrunner/6454631/ Medina IOW Parkrun]||22:04||4:25||
|-
|2025-08-17||[https://results.runthrough.co.uk/myresults.aspx?uid=16487-5495-2-25249 Dulwich Park]||19:58||4:00||13th Overall, 1st in V50 category Pacer V2
|}

Target: 20:00 (4:00 min/km)

=== 10 km ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2025-01-19||Regent's Park||43:03||4:18||2 weeks off/with injury. Metaspeed, cool.
|-
|2025-06-18||[https://results.netiming.co.uk/results.aspx?CId=20008&RId=465 Norman Park]||44:18||4:26||32nd of 292 overall. Pacer V2, Very hot.
|-
|2025-08-24||[https://results.runthrough.co.uk/myresults.aspx?CId=16487&RId=5504&EId=1&AId=1103850 Regent's Park]||41:57||4:12||18th of 362 overall. Metaspeed, warmish.
|-
|2026-06-14||[https://www.orpingtonroadrunners.org.uk/high-elms-10k High Elms]|| || ||
|-
|}

Target: 42:00 (4:12 min/km)

=== 10 mile (16 km) ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2026-06-07||Dorking|| || ||
|-
|}

Target: 1:09:30 (?:? min/km)

=== Half (21.1 km) ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2023-09-03||London [https://www.thebighalf.co.uk/ Big Half]||1:36:57||4:36||Hot
|-
|2024-09-01||London Big Half||1:32:20||4:23||Hot
|-
|2025-09-07||London Big Half||1:32:06||4:22||Warm. On 1:30 pace until halfway, legs tiring. Insufficient training at race pace?
|-
|2026-09-06||London Big Half|| || ||

|}

Target: 1:30:00 (4:16 min/km)

Notes from BH:
* Pre-race warmup walk
* Fueling plan
* Plan point of sprint finish earlier

=== Marathon (42.2 km) ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes

|-
|2022-05-01||[https://mkmarathon.com/ Milton Keynes]||3:53:00||5:31||Cramp near end: no fueling plan.
|-
|2023-05-01||Milton Keynes||3:34:04||5:04||
|-
|2024-05-06||Milton Keynes||3:21:04||4:46||
|-
|2025-05-05||Milton Keynes||3:40:21||5:13||After injury: insufficient long runs. Cool, 5 Gells/tablets/2 caffine Severe cramp in last 6 km
|-
|2025-10-18||[https://results.runthrough.co.uk/myresults.aspx?uid=16487-5587-6-56342 Battersea Park]||3:19:58||4:44||Cool, flat. 4 Gells + Sweets.Achillies niggle, New Balance Bad blisters, cramp after finish
|-
|2026-04-12||Brighton||3:29:04||4:57||Superblast 2 (Sunny but not too hot, light wind). Only 2 weeks intensive (100+k) after Achilles recovery. Needed to walk at water stations with cups. Fueling: good gel use, 2 caffeine tabs, 2 electrolyte tabs. Steady heart rate. Started to get cramp in last 5 km, very bad (needed to run/walk) in last 2 km.
[https://www.londonmarathonevents.co.uk/sites/default/files/2025-03/BRTN_2025_Road_Closure_Map_v4%201.pdf Map]
|-
|2026-05-04||[https://results.resultsbase.net/myresults.aspx?CId=8&RId=21049&EId=1&AId=81587 Milton Keynes]||3:18:04||4:41||Cool, steady pace, Metaspeed Sky +, good gel/electrolytes, no cramp until a little crossing the finish.
[https://www.mapmyrun.com/routes/view/5974644058 Map]
|-
|2026-10-24||Battersea Park|| || ||
|-
|2027-04-18||Newport|| || ||
|-

|}

Targets:
* 3:30:00 (4:59 min/km)
* 3:20:00 (4:44 min/km)
* 3:15:00 (4:37 min/km)

== Training ==

* Polarised Training:
** Mostly consistent slow runs, high volume
** Speed work at Parkrun and track.
* Taper
** 2 - 3 weeks unnecessary if comfortable with prior volume, so used to recovering.
** Reduce volume but maintain intensity
* Sprints
** Hill sprints develop power; high cadence/look up not down
** Sprint training should be done not to exhaustion: multiple short bursts to engage fast twitch muscles
* Alternate:
** 2 weeks High Load (100+ km)
** 1 week De-load
** Vary according to feel, additional races
** Do not attempt full send Parkrun every week
* Be more specific closer to the race
* 2 Weeks from Marathon, peak with race-specific effort:
** 10 k easy / 15-20 km @ race pace (4:37 min/km)
** 4 x (5 km @ race pace + 1 km easy)

{| class="wikitable"
! !!Mon!!Tue!!Wed!!Thu!!Fri!!Sat!!Sun

|-
|High Load
|18 km
|AM: 9 - 18 km; PM: Track, Max effort
|12 km
|18 km
|Rest / S&C
|21 - 37 km
|Rest / 8.5 km depending on previous day
|-
|De-Load
|8 km hill
|AM: 5 km; PM: Track, Max effort
|9 km
|12 km
|Rest / S&C
|''Parkrun'' 2 - 3 km warmup; 5 km race
|Rest / S&C

|}

Distances:
* ~ 6 km : 2 loops around SN Park
* 9 km : Beckenham J - Penge E
* 12 km : to BP Park
* ~ 12.5 km : CPalace - Sydenham - Beckenham J
* ~ 19 km : Elmers - Shirley - WWickham - Beckenham
* ~ 21.6 km : Grenwich observatory and back
* ~ 23 km : Elmers - Shirley - WWickham - Beckenham J with BP Park loop
* ~ 29.3 km : To SB, Grenwich observatory and back
* ~ 31.5 km : Elmers - Shirley - WWickham - Beckenham (and repeat with shortcut)

S/C Excercises:
* Calf Raise
* Bench Lunge
* Plank
* Side Plank
* Toe Walk
* Heel Walk

Form:
* Check, especially when tired
* Stop flapping arms about
* Don't slouch forward

== Shoes ==

Current:
* ASICS Metaspeed Sky+ (204 g) [2023-12]: Important Races: Half/Marathon. Carbon Plate.
* ASICS Novablast 5 (260 g) [2025-01]: Everyday, Easy, Parkrun.
* ASICS Nimbus 27 (300 g) [2025-04]: Extra cushioned, long runs.
* New Balance FuelCell SuperComp Pacer V2 (209 g) [2025-05]: Important Races: 5k/10k. Carbon Plate.
** Half size up, but still too tight for long runs.
* ASICS Gel Pulse 15 (260 g) [2025-09]: Walking, light runs.
* ASICS SuperBlast 2 (250 g) [2026-01]: Tempo, Track, more cushioned for Half/Marathon.
* Scott Supertrac RC 2 Trail (270 g) [2026-01]: Cross-Country.
** 1 size up

Consider:
* ASICS Metaspeed Sky/Edge Tokyo (188 g, £240): Races/speed
* ASICS MegaBlast (230g, £210): Fast non-plate
* ASICS Metaspeed Ride (282 g, £180)
* ASICS Sonicblast Tokyo (256 g, *£170): Plate version of novablast? Tempo?
* ASICS Magic Speed 4 (242 g, £160 - 15%): Plate, tempo/speed work.
* ASICS Novablast 5 (260 g, *£135)
* ASICS Trabuco 14 (* £140): Trail
* Li-Ning Eedian 6 Elite (~200 g): Races
* Li-Ning Eedian 6 Challenger (~200 g): Propulsion and stability

Retired:
* ASICS NovaBlast 3 (252 g) [2023-07]: Tempo/Track/Parkrun
* Saucony Mens Ride 17 (282 g) [2024-03]: Easy Run, Daily
* ASICS Cumulus
* ASICS Nimbus 22
* ASICS Nimbus 24 [2023-07]

== Research ==

* [https://www.researchgate.net/profile/Malcolm-Collins/publication/49674432_Increased_running_speed_and_previous_cramps_rather_than_dehydration_or_serum_sodium_changes_predict_exercise-associated_muscle_cramping_A_prospective_cohort_study_in_210_Ironman_triathletes/links/0a85e53c93b820db45000000/Increased-running-speed-and-previous-cramps-rather-than-dehydration-or-serum-sodium-changes-predict-exercise-associated-muscle-cramping-A-prospective-cohort-study-in-210-Ironman-triathletes.pdf Increased running speed and previous cramps rather than dehydration or serum sodium]

== YouTube ==

Runners:
* [https://www.youtube.com/@BenParkes Ben Parkes]
* [https://www.youtube.com/@thisisjogon Jog On]
* [https://www.youtube.com/@kofuzi Kofuzi]
* [https://www.youtube.com/@justalilbester Nick Bester]
* [https://www.youtube.com/@PhilyBowden Phily Bowden]
* [https://www.youtube.com/@RanToJapan Ran To Japan]
* [https://www.youtube.com/@runningchannel The Running Channel]

Physio/Coach:
* [https://www.youtube.com/@SpringSnabbare Fredrik Zillén]
* [https://www.youtube.com/@NicklasRossnerPT Nick Rossner]
* [https://www.youtube.com/@runelitecoach Run Elite]
* [https://www.youtube.com/@TheRunExperience The Run Experience]
* [https://www.youtube.com/@SteveMagness Steve Magness]

== Diet & Supplements ==

* Eat at least 2 hours before a race
* Marathon/Half:
** Start taking carbs 20 mins after the start of a race
** At least 60 g / hour
** SiS GO Isotonic: 22 g carbs (general training)
** SiS Beta: 40 g carbs (important long races)
* Reduce oil intake which reduces nitric oxide
* Nitric oxide rich foods: rhubarb, celery, lettuce, beetroot, watermelon
* Sodium
** Suggested 300 - 600 mg/hr; up to 1 g/hr on very hot days.
** 2 tablets: 200 mg
* Caffeine
** 3 - 6 mg/kg -> ~ 400 mg (2 tablets)
** ~ 30 - 60 mins prior to race
** ~ 6 hours half life
* Turmeric
** Taken after exercise, can help with DOMS/recovery/anti-inflammatory
** Eat with black pepper or fat to aid absorption
* Creatine Monohydrate
** 5 - 10 g daily
* Magnesium Glycinate
** 3 g daily
* Collagen
** 10 - 15 g of hydrolyzed collagen peptides
** Collagen synthesis is dependent on Vitamin C
** 30 – 60 mins before strength training
** Do not take caffeine beforehand

Running

2026-05-15T15:22:11Z

NickPGSmith: /* Training */

== Distances ==

See [https://www.calculator.net/pace-calculator.html Pace Calculator].

=== 5 km ===

* [https://www.parkrun.org.uk/parkrunner/6454631/all/ All Parkruns]

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2023-08-12||[https://www.parkrun.org.uk/swanseabay/parkrunner/6454631/ Swansea Bay Parkrun]||19:27||3:53||
|-
|2024-05-112026-04-27||[https://www.parkrun.org.uk/southnorwood/parkrunner/6454631/ South Norwood Parkrun]||19:55||3:59||
|-
|2024-06-29||[https://www.parkrun.org.uk/crystalpalace/parkrunner/6454631/ Crystal Palance Parkrun]||20:43||4:09||
|-
|2024-07-27||[https://www.parkrun.org.uk/bromley/parkrunner/6454631/ Bromley Parkrun]||20:27||4:05||
|-
|2025-03-01||[https://www.parkrun.org.uk/medina/parkrunner/6454631/ Medina IOW Parkrun]||22:04||4:25||
|-
|2025-08-17||[https://results.runthrough.co.uk/myresults.aspx?uid=16487-5495-2-25249 Dulwich Park]||19:58||4:00||13th Overall, 1st in V50 category Pacer V2
|}

Target: 20:00 (4:00 min/km)

=== 10 km ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2025-01-19||Regent's Park||43:03||4:18||2 weeks off/with injury. Metaspeed, cool.
|-
|2025-06-18||[https://results.netiming.co.uk/results.aspx?CId=20008&RId=465 Norman Park]||44:18||4:26||32nd of 292 overall. Pacer V2, Very hot.
|-
|2025-08-24||[https://results.runthrough.co.uk/myresults.aspx?CId=16487&RId=5504&EId=1&AId=1103850 Regent's Park]||41:57||4:12||18th of 362 overall. Metaspeed, warmish.
|-
|2026-06-14||[https://www.orpingtonroadrunners.org.uk/high-elms-10k High Elms]|| || ||
|-
|}

Target: 42:00 (4:12 min/km)

=== 10 mile (16 km) ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2026-06-07||Dorking|| || ||
|-
|}

Target: 1:09:30 (?:? min/km)

=== Half (21.1 km) ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2023-09-03||London [https://www.thebighalf.co.uk/ Big Half]||1:36:57||4:36||Hot
|-
|2024-09-01||London Big Half||1:32:20||4:23||Hot
|-
|2025-09-07||London Big Half||1:32:06||4:22||Warm. On 1:30 pace until halfway, legs tiring. Insufficient training at race pace?
|-
|2026-09-06||London Big Half|| || ||

|}

Target: 1:30:00 (4:16 min/km)

Notes from BH:
* Pre-race warmup walk
* Fueling plan
* Plan point of sprint finish earlier

=== Marathon (42.2 km) ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes

|-
|2022-05-01||[https://mkmarathon.com/ Milton Keynes]||3:53:00||5:31||Cramp near end: no fueling plan.
|-
|2023-05-01||Milton Keynes||3:34:04||5:04||
|-
|2024-05-06||Milton Keynes||3:21:04||4:46||
|-
|2025-05-05||Milton Keynes||3:40:21||5:13||After injury: insufficient long runs. Cool, 5 Gells/tablets/2 caffine Severe cramp in last 6 km
|-
|2025-10-18||[https://results.runthrough.co.uk/myresults.aspx?uid=16487-5587-6-56342 Battersea Park]||3:19:58||4:44||Cool, flat. 4 Gells + Sweets.Achillies niggle, New Balance Bad blisters, cramp after finish
|-
|2026-04-12||Brighton||3:29:04||4:57||Superblast 2 (Sunny but not too hot, light wind). Only 2 weeks intensive (100+k) after Achilles recovery. Needed to walk at water stations with cups. Fueling: good gel use, 2 caffeine tabs, 2 electrolyte tabs. Steady heart rate. Started to get cramp in last 5 km, very bad (needed to run/walk) in last 2 km.
[https://www.londonmarathonevents.co.uk/sites/default/files/2025-03/BRTN_2025_Road_Closure_Map_v4%201.pdf Map]
|-
|2026-05-04||[https://results.resultsbase.net/myresults.aspx?CId=8&RId=21049&EId=1&AId=81587 Milton Keynes]||3:18:04||4:41||Cool, steady pace, Metaspeed Sky +, good gel/electrolytes, no cramp until a little crossing the finish.
[https://www.mapmyrun.com/routes/view/5974644058 Map]
|-
|2026-10-24||Battersea Park|| || ||
|-
|2027-04-18||Newport|| || ||
|-

|}

Targets:
* 3:30:00 (4:59 min/km)
* 3:20:00 (4:44 min/km)
* 3:15:00 (4:37 min/km)

== Training ==

* Polarised Training:
** Mostly consistent slow runs, high volume
** Speed work at Parkrun and track.
* Taper
** 2 - 3 weeks unnecessary if comfortable with prior volume, so used to recovering.
** Reduce volume but maintain intensity
* Sprints
** Hill sprints develop power; high cadence/look up not down
** Sprint training should be done not to exhaustion: multiple short bursts to engage fast twitch muscles
* Alternate:
** 2 weeks High Load (100+ km)
** 1 week De-load
** Vary according to feel, additional races
** Do not attempt full send Parkrun every week
* Be more specific closer to the race
* 2 Weeks from Marathon, peak with race-specific effort:
** 10 k easy / 15-20 km at race pace (4:37 min/km)
** 4 x (5 km race pace + 1 km easy)

{| class="wikitable"
! !!Mon!!Tue!!Wed!!Thu!!Fri!!Sat!!Sun

|-
|High Load
|18 km
|AM: 9 - 18 km; PM: Track, Max effort
|12 km
|18 km
|Rest / S&C
|21 - 37 km
|Rest / 8.5 km depending on previous day
|-
|De-Load
|8 km hill
|AM: 5 km; PM: Track, Max effort
|9 km
|12 km
|Rest / S&C
|''Parkrun'' 2 - 3 km warmup; 5 km race
|Rest / S&C

|}

Distances:
* ~ 6 km : 2 loops around SN Park
* 9 km : Beckenham J - Penge E
* 12 km : to BP Park
* ~ 12.5 km : CPalace - Sydenham - Beckenham J
* ~ 19 km : Elmers - Shirley - WWickham - Beckenham
* ~ 21.6 km : Grenwich observatory and back
* ~ 23 km : Elmers - Shirley - WWickham - Beckenham J with BP Park loop
* ~ 29.3 km : To SB, Grenwich observatory and back
* ~ 31.5 km : Elmers - Shirley - WWickham - Beckenham (and repeat with shortcut)

S/C Excercises:
* Calf Raise
* Bench Lunge
* Plank
* Side Plank
* Toe Walk
* Heel Walk

Form:
* Check, especially when tired
* Stop flapping arms about
* Don't slouch forward

== Shoes ==

Current:
* ASICS Metaspeed Sky+ (204 g) [2023-12]: Important Races: Half/Marathon. Carbon Plate.
* ASICS Novablast 5 (260 g) [2025-01]: Everyday, Easy, Parkrun.
* ASICS Nimbus 27 (300 g) [2025-04]: Extra cushioned, long runs.
* New Balance FuelCell SuperComp Pacer V2 (209 g) [2025-05]: Important Races: 5k/10k. Carbon Plate.
** Half size up, but still too tight for long runs.
* ASICS Gel Pulse 15 (260 g) [2025-09]: Walking, light runs.
* ASICS SuperBlast 2 (250 g) [2026-01]: Tempo, Track, more cushioned for Half/Marathon.
* Scott Supertrac RC 2 Trail (270 g) [2026-01]: Cross-Country.
** 1 size up

Consider:
* ASICS Metaspeed Sky/Edge Tokyo (188 g, £240): Races/speed
* ASICS MegaBlast (230g, £210): Fast non-plate
* ASICS Metaspeed Ride (282 g, £180)
* ASICS Sonicblast Tokyo (256 g, *£170): Plate version of novablast? Tempo?
* ASICS Magic Speed 4 (242 g, £160 - 15%): Plate, tempo/speed work.
* ASICS Novablast 5 (260 g, *£135)
* ASICS Trabuco 14 (* £140): Trail
* Li-Ning Eedian 6 Elite (~200 g): Races
* Li-Ning Eedian 6 Challenger (~200 g): Propulsion and stability

Retired:
* ASICS NovaBlast 3 (252 g) [2023-07]: Tempo/Track/Parkrun
* Saucony Mens Ride 17 (282 g) [2024-03]: Easy Run, Daily
* ASICS Cumulus
* ASICS Nimbus 22
* ASICS Nimbus 24 [2023-07]

== Research ==

* [https://www.researchgate.net/profile/Malcolm-Collins/publication/49674432_Increased_running_speed_and_previous_cramps_rather_than_dehydration_or_serum_sodium_changes_predict_exercise-associated_muscle_cramping_A_prospective_cohort_study_in_210_Ironman_triathletes/links/0a85e53c93b820db45000000/Increased-running-speed-and-previous-cramps-rather-than-dehydration-or-serum-sodium-changes-predict-exercise-associated-muscle-cramping-A-prospective-cohort-study-in-210-Ironman-triathletes.pdf Increased running speed and previous cramps rather than dehydration or serum sodium]

== YouTube ==

Runners:
* [https://www.youtube.com/@BenParkes Ben Parkes]
* [https://www.youtube.com/@thisisjogon Jog On]
* [https://www.youtube.com/@kofuzi Kofuzi]
* [https://www.youtube.com/@justalilbester Nick Bester]
* [https://www.youtube.com/@PhilyBowden Phily Bowden]
* [https://www.youtube.com/@RanToJapan Ran To Japan]
* [https://www.youtube.com/@runningchannel The Running Channel]

Physio/Coach:
* [https://www.youtube.com/@SpringSnabbare Fredrik Zillén]
* [https://www.youtube.com/@NicklasRossnerPT Nick Rossner]
* [https://www.youtube.com/@runelitecoach Run Elite]
* [https://www.youtube.com/@TheRunExperience The Run Experience]
* [https://www.youtube.com/@SteveMagness Steve Magness]

== Diet & Supplements ==

* Eat at least 2 hours before a race
* Marathon/Half:
** Start taking carbs 20 mins after the start of a race
** At least 60 g / hour
** SiS GO Isotonic: 22 g carbs (general training)
** SiS Beta: 40 g carbs (important long races)
* Reduce oil intake which reduces nitric oxide
* Nitric oxide rich foods: rhubarb, celery, lettuce, beetroot, watermelon
* Sodium
** Suggested 300 - 600 mg/hr; up to 1 g/hr on very hot days.
** 2 tablets: 200 mg
* Caffeine
** 3 - 6 mg/kg -> ~ 400 mg (2 tablets)
** ~ 30 - 60 mins prior to race
** ~ 6 hours half life
* Turmeric
** Taken after exercise, can help with DOMS/recovery/anti-inflammatory
** Eat with black pepper or fat to aid absorption
* Creatine Monohydrate
** 5 - 10 g daily
* Magnesium Glycinate
** 3 g daily
* Collagen
** 10 - 15 g of hydrolyzed collagen peptides
** Collagen synthesis is dependent on Vitamin C
** 30 – 60 mins before strength training
** Do not take caffeine beforehand

Running

2026-05-15T15:20:12Z

NickPGSmith: /* Training */

== Distances ==

See [https://www.calculator.net/pace-calculator.html Pace Calculator].

=== 5 km ===

* [https://www.parkrun.org.uk/parkrunner/6454631/all/ All Parkruns]

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2023-08-12||[https://www.parkrun.org.uk/swanseabay/parkrunner/6454631/ Swansea Bay Parkrun]||19:27||3:53||
|-
|2024-05-112026-04-27||[https://www.parkrun.org.uk/southnorwood/parkrunner/6454631/ South Norwood Parkrun]||19:55||3:59||
|-
|2024-06-29||[https://www.parkrun.org.uk/crystalpalace/parkrunner/6454631/ Crystal Palance Parkrun]||20:43||4:09||
|-
|2024-07-27||[https://www.parkrun.org.uk/bromley/parkrunner/6454631/ Bromley Parkrun]||20:27||4:05||
|-
|2025-03-01||[https://www.parkrun.org.uk/medina/parkrunner/6454631/ Medina IOW Parkrun]||22:04||4:25||
|-
|2025-08-17||[https://results.runthrough.co.uk/myresults.aspx?uid=16487-5495-2-25249 Dulwich Park]||19:58||4:00||13th Overall, 1st in V50 category Pacer V2
|}

Target: 20:00 (4:00 min/km)

=== 10 km ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2025-01-19||Regent's Park||43:03||4:18||2 weeks off/with injury. Metaspeed, cool.
|-
|2025-06-18||[https://results.netiming.co.uk/results.aspx?CId=20008&RId=465 Norman Park]||44:18||4:26||32nd of 292 overall. Pacer V2, Very hot.
|-
|2025-08-24||[https://results.runthrough.co.uk/myresults.aspx?CId=16487&RId=5504&EId=1&AId=1103850 Regent's Park]||41:57||4:12||18th of 362 overall. Metaspeed, warmish.
|-
|2026-06-14||[https://www.orpingtonroadrunners.org.uk/high-elms-10k High Elms]|| || ||
|-
|}

Target: 42:00 (4:12 min/km)

=== 10 mile (16 km) ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2026-06-07||Dorking|| || ||
|-
|}

Target: 1:09:30 (?:? min/km)

=== Half (21.1 km) ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2023-09-03||London [https://www.thebighalf.co.uk/ Big Half]||1:36:57||4:36||Hot
|-
|2024-09-01||London Big Half||1:32:20||4:23||Hot
|-
|2025-09-07||London Big Half||1:32:06||4:22||Warm. On 1:30 pace until halfway, legs tiring. Insufficient training at race pace?
|-
|2026-09-06||London Big Half|| || ||

|}

Target: 1:30:00 (4:16 min/km)

Notes from BH:
* Pre-race warmup walk
* Fueling plan
* Plan point of sprint finish earlier

=== Marathon (42.2 km) ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes

|-
|2022-05-01||[https://mkmarathon.com/ Milton Keynes]||3:53:00||5:31||Cramp near end: no fueling plan.
|-
|2023-05-01||Milton Keynes||3:34:04||5:04||
|-
|2024-05-06||Milton Keynes||3:21:04||4:46||
|-
|2025-05-05||Milton Keynes||3:40:21||5:13||After injury: insufficient long runs. Cool, 5 Gells/tablets/2 caffine Severe cramp in last 6 km
|-
|2025-10-18||[https://results.runthrough.co.uk/myresults.aspx?uid=16487-5587-6-56342 Battersea Park]||3:19:58||4:44||Cool, flat. 4 Gells + Sweets.Achillies niggle, New Balance Bad blisters, cramp after finish
|-
|2026-04-12||Brighton||3:29:04||4:57||Superblast 2 (Sunny but not too hot, light wind). Only 2 weeks intensive (100+k) after Achilles recovery. Needed to walk at water stations with cups. Fueling: good gel use, 2 caffeine tabs, 2 electrolyte tabs. Steady heart rate. Started to get cramp in last 5 km, very bad (needed to run/walk) in last 2 km.
[https://www.londonmarathonevents.co.uk/sites/default/files/2025-03/BRTN_2025_Road_Closure_Map_v4%201.pdf Map]
|-
|2026-05-04||[https://results.resultsbase.net/myresults.aspx?CId=8&RId=21049&EId=1&AId=81587 Milton Keynes]||3:18:04||4:41||Cool, steady pace, Metaspeed Sky +, good gel/electrolytes, no cramp until a little crossing the finish.
[https://www.mapmyrun.com/routes/view/5974644058 Map]
|-
|2026-10-24||Battersea Park|| || ||
|-
|2027-04-18||Newport|| || ||
|-

|}

Targets:
* 3:30:00 (4:59 min/km)
* 3:20:00 (4:44 min/km)
* 3:15:00 (4:37 min/km)

== Training ==

* Polarised Training:
** Mostly consistent slow runs, high volume
** Speed work at Parkrun and track.
* Taper
** 2 - 3 weeks unnecessary if comfortable with prior volume, so used to recovering.
** Reduce volume but maintain intensity
* Sprints
** Hill sprints develop power; high cadence/look up not down
** Sprint training should be done not to exhaustion: multiple short bursts to engage fast twitch muscles
* Alternate:
** 2 weeks High Load (100+ km)
** 1 week De-load
** Vary according to feel, additional races
** Do not attempt full send Parkrun every week
* Be more specific closer to the race
* 2 Weeks from Marathon, peak with race-specific effort:
** 10 k easy / 15-20 km at race pace ()
** 4 x (5 km race pace + 1 km easy)

{| class="wikitable"
! !!Mon!!Tue!!Wed!!Thu!!Fri!!Sat!!Sun

|-
|High Load
|18 km
|AM: 9 - 18 km; PM: Track, Max effort
|12 km
|18 km
|Rest / S&C
|21 - 37 km
|Rest / 8.5 km depending on previous day
|-
|De-Load
|8 km hill
|AM: 5 km; PM: Track, Max effort
|9 km
|12 km
|Rest / S&C
|''Parkrun'' 2 - 3 km warmup; 5 km race
|Rest / S&C

|}

Distances:
* ~ 6 km : 2 loops around SN Park
* 9 km : Beckenham J - Penge E
* 12 km : to BP Park
* ~ 12.5 km : CPalace - Sydenham - Beckenham J
* ~ 19 km : Elmers - Shirley - WWickham - Beckenham
* ~ 21.6 km : Grenwich observatory and back
* ~ 23 km : Elmers - Shirley - WWickham - Beckenham J with BP Park loop
* ~ 29.3 km : To SB, Grenwich observatory and back
* ~ 31.5 km : Elmers - Shirley - WWickham - Beckenham (and repeat with shortcut)

S/C Excercises:
* Calf Raise
* Bench Lunge
* Plank
* Side Plank
* Toe Walk
* Heel Walk

Form:
* Check, especially when tired
* Stop flapping arms about
* Don't slouch forward

== Shoes ==

Current:
* ASICS Metaspeed Sky+ (204 g) [2023-12]: Important Races: Half/Marathon. Carbon Plate.
* ASICS Novablast 5 (260 g) [2025-01]: Everyday, Easy, Parkrun.
* ASICS Nimbus 27 (300 g) [2025-04]: Extra cushioned, long runs.
* New Balance FuelCell SuperComp Pacer V2 (209 g) [2025-05]: Important Races: 5k/10k. Carbon Plate.
** Half size up, but still too tight for long runs.
* ASICS Gel Pulse 15 (260 g) [2025-09]: Walking, light runs.
* ASICS SuperBlast 2 (250 g) [2026-01]: Tempo, Track, more cushioned for Half/Marathon.
* Scott Supertrac RC 2 Trail (270 g) [2026-01]: Cross-Country.
** 1 size up

Consider:
* ASICS Metaspeed Sky/Edge Tokyo (188 g, £240): Races/speed
* ASICS MegaBlast (230g, £210): Fast non-plate
* ASICS Metaspeed Ride (282 g, £180)
* ASICS Sonicblast Tokyo (256 g, *£170): Plate version of novablast? Tempo?
* ASICS Magic Speed 4 (242 g, £160 - 15%): Plate, tempo/speed work.
* ASICS Novablast 5 (260 g, *£135)
* ASICS Trabuco 14 (* £140): Trail
* Li-Ning Eedian 6 Elite (~200 g): Races
* Li-Ning Eedian 6 Challenger (~200 g): Propulsion and stability

Retired:
* ASICS NovaBlast 3 (252 g) [2023-07]: Tempo/Track/Parkrun
* Saucony Mens Ride 17 (282 g) [2024-03]: Easy Run, Daily
* ASICS Cumulus
* ASICS Nimbus 22
* ASICS Nimbus 24 [2023-07]

== Research ==

* [https://www.researchgate.net/profile/Malcolm-Collins/publication/49674432_Increased_running_speed_and_previous_cramps_rather_than_dehydration_or_serum_sodium_changes_predict_exercise-associated_muscle_cramping_A_prospective_cohort_study_in_210_Ironman_triathletes/links/0a85e53c93b820db45000000/Increased-running-speed-and-previous-cramps-rather-than-dehydration-or-serum-sodium-changes-predict-exercise-associated-muscle-cramping-A-prospective-cohort-study-in-210-Ironman-triathletes.pdf Increased running speed and previous cramps rather than dehydration or serum sodium]

== YouTube ==

Runners:
* [https://www.youtube.com/@BenParkes Ben Parkes]
* [https://www.youtube.com/@thisisjogon Jog On]
* [https://www.youtube.com/@kofuzi Kofuzi]
* [https://www.youtube.com/@justalilbester Nick Bester]
* [https://www.youtube.com/@PhilyBowden Phily Bowden]
* [https://www.youtube.com/@RanToJapan Ran To Japan]
* [https://www.youtube.com/@runningchannel The Running Channel]

Physio/Coach:
* [https://www.youtube.com/@SpringSnabbare Fredrik Zillén]
* [https://www.youtube.com/@NicklasRossnerPT Nick Rossner]
* [https://www.youtube.com/@runelitecoach Run Elite]
* [https://www.youtube.com/@TheRunExperience The Run Experience]
* [https://www.youtube.com/@SteveMagness Steve Magness]

== Diet & Supplements ==

* Eat at least 2 hours before a race
* Marathon/Half:
** Start taking carbs 20 mins after the start of a race
** At least 60 g / hour
** SiS GO Isotonic: 22 g carbs (general training)
** SiS Beta: 40 g carbs (important long races)
* Reduce oil intake which reduces nitric oxide
* Nitric oxide rich foods: rhubarb, celery, lettuce, beetroot, watermelon
* Sodium
** Suggested 300 - 600 mg/hr; up to 1 g/hr on very hot days.
** 2 tablets: 200 mg
* Caffeine
** 3 - 6 mg/kg -> ~ 400 mg (2 tablets)
** ~ 30 - 60 mins prior to race
** ~ 6 hours half life
* Turmeric
** Taken after exercise, can help with DOMS/recovery/anti-inflammatory
** Eat with black pepper or fat to aid absorption
* Creatine Monohydrate
** 5 - 10 g daily
* Magnesium Glycinate
** 3 g daily
* Collagen
** 10 - 15 g of hydrolyzed collagen peptides
** Collagen synthesis is dependent on Vitamin C
** 30 – 60 mins before strength training
** Do not take caffeine beforehand

Running

2026-05-15T08:28:49Z

NickPGSmith: /* YouTube */

== Distances ==

See [https://www.calculator.net/pace-calculator.html Pace Calculator].

=== 5 km ===

* [https://www.parkrun.org.uk/parkrunner/6454631/all/ All Parkruns]

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2023-08-12||[https://www.parkrun.org.uk/swanseabay/parkrunner/6454631/ Swansea Bay Parkrun]||19:27||3:53||
|-
|2024-05-112026-04-27||[https://www.parkrun.org.uk/southnorwood/parkrunner/6454631/ South Norwood Parkrun]||19:55||3:59||
|-
|2024-06-29||[https://www.parkrun.org.uk/crystalpalace/parkrunner/6454631/ Crystal Palance Parkrun]||20:43||4:09||
|-
|2024-07-27||[https://www.parkrun.org.uk/bromley/parkrunner/6454631/ Bromley Parkrun]||20:27||4:05||
|-
|2025-03-01||[https://www.parkrun.org.uk/medina/parkrunner/6454631/ Medina IOW Parkrun]||22:04||4:25||
|-
|2025-08-17||[https://results.runthrough.co.uk/myresults.aspx?uid=16487-5495-2-25249 Dulwich Park]||19:58||4:00||13th Overall, 1st in V50 category Pacer V2
|}

Target: 20:00 (4:00 min/km)

=== 10 km ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2025-01-19||Regent's Park||43:03||4:18||2 weeks off/with injury. Metaspeed, cool.
|-
|2025-06-18||[https://results.netiming.co.uk/results.aspx?CId=20008&RId=465 Norman Park]||44:18||4:26||32nd of 292 overall. Pacer V2, Very hot.
|-
|2025-08-24||[https://results.runthrough.co.uk/myresults.aspx?CId=16487&RId=5504&EId=1&AId=1103850 Regent's Park]||41:57||4:12||18th of 362 overall. Metaspeed, warmish.
|-
|2026-06-14||[https://www.orpingtonroadrunners.org.uk/high-elms-10k High Elms]|| || ||
|-
|}

Target: 42:00 (4:12 min/km)

=== 10 mile (16 km) ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2026-06-07||Dorking|| || ||
|-
|}

Target: 1:09:30 (?:? min/km)

=== Half (21.1 km) ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2023-09-03||London [https://www.thebighalf.co.uk/ Big Half]||1:36:57||4:36||Hot
|-
|2024-09-01||London Big Half||1:32:20||4:23||Hot
|-
|2025-09-07||London Big Half||1:32:06||4:22||Warm. On 1:30 pace until halfway, legs tiring. Insufficient training at race pace?
|-
|2026-09-06||London Big Half|| || ||

|}

Target: 1:30:00 (4:16 min/km)

Notes from BH:
* Pre-race warmup walk
* Fueling plan
* Plan point of sprint finish earlier

=== Marathon (42.2 km) ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes

|-
|2022-05-01||[https://mkmarathon.com/ Milton Keynes]||3:53:00||5:31||Cramp near end: no fueling plan.
|-
|2023-05-01||Milton Keynes||3:34:04||5:04||
|-
|2024-05-06||Milton Keynes||3:21:04||4:46||
|-
|2025-05-05||Milton Keynes||3:40:21||5:13||After injury: insufficient long runs. Cool, 5 Gells/tablets/2 caffine Severe cramp in last 6 km
|-
|2025-10-18||[https://results.runthrough.co.uk/myresults.aspx?uid=16487-5587-6-56342 Battersea Park]||3:19:58||4:44||Cool, flat. 4 Gells + Sweets.Achillies niggle, New Balance Bad blisters, cramp after finish
|-
|2026-04-12||Brighton||3:29:04||4:57||Superblast 2 (Sunny but not too hot, light wind). Only 2 weeks intensive (100+k) after Achilles recovery. Needed to walk at water stations with cups. Fueling: good gel use, 2 caffeine tabs, 2 electrolyte tabs. Steady heart rate. Started to get cramp in last 5 km, very bad (needed to run/walk) in last 2 km.
[https://www.londonmarathonevents.co.uk/sites/default/files/2025-03/BRTN_2025_Road_Closure_Map_v4%201.pdf Map]
|-
|2026-05-04||[https://results.resultsbase.net/myresults.aspx?CId=8&RId=21049&EId=1&AId=81587 Milton Keynes]||3:18:04||4:41||Cool, steady pace, Metaspeed Sky +, good gel/electrolytes, no cramp until a little crossing the finish.
[https://www.mapmyrun.com/routes/view/5974644058 Map]
|-
|2026-10-24||Battersea Park|| || ||
|-
|2027-04-18||Newport|| || ||
|-

|}

Targets:
* 3:30:00 (4:59 min/km)
* 3:20:00 (4:44 min/km)
* 3:15:00 (4:37 min/km)

== Training ==

* Polarised Training:
** Mostly consistent slow runs, high volume
** Speed work at Parkrun and track.
* Taper
** 2 - 3 weeks unnecessary if comfortable with prior volume, so used to recovering.
** Reduce volume but maintain intensity
* Sprints
** Hill sprints develop power; high cadence/look up not down
** Sprint training should be done not to exhaustion: multiple short bursts to engage fast twitch muscles

* Alternate:
** 2 weeks High Load (100+ km)
** 1 week De-load
** Vary according to feel, additional races
** Do not attempt full send Parkrun every week

{| class="wikitable"
! !!Mon!!Tue!!Wed!!Thu!!Fri!!Sat!!Sun

|-
|High Load
|18 km
|AM: 9 - 18 km; PM: Track, Max effort
|12 km
|18 km
|Rest / S&C
|21 - 37 km
|Rest / 8.5 km depending on previous day
|-
|De-Load
|8 km hill
|AM: 5 km; PM: Track, Max effort
|9 km
|12 km
|Rest / S&C
|''Parkrun'' 2 - 3 km warmup; 5 km race
|Rest / S&C

|}

Distances:
* ~ 6 km : 2 loops around SN Park
* 9 km : Beckenham J - Penge E
* 12 km : to BP Park
* ~ 12.5 km : CPalace - Sydenham - Beckenham J
* ~ 19 km : Elmers - Shirley - WWickham - Beckenham
* ~ 21.6 km : Grenwich observatory and back
* ~ 23 km : Elmers - Shirley - WWickham - Beckenham J with BP Park loop
* ~ 29.3 km : To SB, Grenwich observatory and back
* ~ 31.5 km : Elmers - Shirley - WWickham - Beckenham (and repeat with shortcut)

S/C Excercises:
* Calf Raise
* Bench Lunge
* Plank
* Side Plank
* Toe Walk
* Heel Walk

Form:
* Check, especially when tired
* Stop flapping arms about
* Don't slouch forward

== Shoes ==

Current:
* ASICS Metaspeed Sky+ (204 g) [2023-12]: Important Races: Half/Marathon. Carbon Plate.
* ASICS Novablast 5 (260 g) [2025-01]: Everyday, Easy, Parkrun.
* ASICS Nimbus 27 (300 g) [2025-04]: Extra cushioned, long runs.
* New Balance FuelCell SuperComp Pacer V2 (209 g) [2025-05]: Important Races: 5k/10k. Carbon Plate.
** Half size up, but still too tight for long runs.
* ASICS Gel Pulse 15 (260 g) [2025-09]: Walking, light runs.
* ASICS SuperBlast 2 (250 g) [2026-01]: Tempo, Track, more cushioned for Half/Marathon.
* Scott Supertrac RC 2 Trail (270 g) [2026-01]: Cross-Country.
** 1 size up

Consider:
* ASICS Metaspeed Sky/Edge Tokyo (188 g, £240): Races/speed
* ASICS MegaBlast (230g, £210): Fast non-plate
* ASICS Metaspeed Ride (282 g, £180)
* ASICS Sonicblast Tokyo (256 g, *£170): Plate version of novablast? Tempo?
* ASICS Magic Speed 4 (242 g, £160 - 15%): Plate, tempo/speed work.
* ASICS Novablast 5 (260 g, *£135)
* ASICS Trabuco 14 (* £140): Trail
* Li-Ning Eedian 6 Elite (~200 g): Races
* Li-Ning Eedian 6 Challenger (~200 g): Propulsion and stability

Retired:
* ASICS NovaBlast 3 (252 g) [2023-07]: Tempo/Track/Parkrun
* Saucony Mens Ride 17 (282 g) [2024-03]: Easy Run, Daily
* ASICS Cumulus
* ASICS Nimbus 22
* ASICS Nimbus 24 [2023-07]

== Research ==

* [https://www.researchgate.net/profile/Malcolm-Collins/publication/49674432_Increased_running_speed_and_previous_cramps_rather_than_dehydration_or_serum_sodium_changes_predict_exercise-associated_muscle_cramping_A_prospective_cohort_study_in_210_Ironman_triathletes/links/0a85e53c93b820db45000000/Increased-running-speed-and-previous-cramps-rather-than-dehydration-or-serum-sodium-changes-predict-exercise-associated-muscle-cramping-A-prospective-cohort-study-in-210-Ironman-triathletes.pdf Increased running speed and previous cramps rather than dehydration or serum sodium]

== YouTube ==

Runners:
* [https://www.youtube.com/@BenParkes Ben Parkes]
* [https://www.youtube.com/@thisisjogon Jog On]
* [https://www.youtube.com/@kofuzi Kofuzi]
* [https://www.youtube.com/@justalilbester Nick Bester]
* [https://www.youtube.com/@PhilyBowden Phily Bowden]
* [https://www.youtube.com/@RanToJapan Ran To Japan]
* [https://www.youtube.com/@runningchannel The Running Channel]

Physio/Coach:
* [https://www.youtube.com/@SpringSnabbare Fredrik Zillén]
* [https://www.youtube.com/@NicklasRossnerPT Nick Rossner]
* [https://www.youtube.com/@runelitecoach Run Elite]
* [https://www.youtube.com/@TheRunExperience The Run Experience]
* [https://www.youtube.com/@SteveMagness Steve Magness]

== Diet & Supplements ==

* Eat at least 2 hours before a race
* Marathon/Half:
** Start taking carbs 20 mins after the start of a race
** At least 60 g / hour
** SiS GO Isotonic: 22 g carbs (general training)
** SiS Beta: 40 g carbs (important long races)
* Reduce oil intake which reduces nitric oxide
* Nitric oxide rich foods: rhubarb, celery, lettuce, beetroot, watermelon
* Sodium
** Suggested 300 - 600 mg/hr; up to 1 g/hr on very hot days.
** 2 tablets: 200 mg
* Caffeine
** 3 - 6 mg/kg -> ~ 400 mg (2 tablets)
** ~ 30 - 60 mins prior to race
** ~ 6 hours half life
* Turmeric
** Taken after exercise, can help with DOMS/recovery/anti-inflammatory
** Eat with black pepper or fat to aid absorption
* Creatine Monohydrate
** 5 - 10 g daily
* Magnesium Glycinate
** 3 g daily
* Collagen
** 10 - 15 g of hydrolyzed collagen peptides
** Collagen synthesis is dependent on Vitamin C
** 30 – 60 mins before strength training
** Do not take caffeine beforehand

Hardware

2026-05-14T12:46:26Z

NickPGSmith: /* Server Notes */

== Laptop Notes ==

* Dell E6400
** CPU: Core2Duo (2 logical processors)
** RAM: 8 GiB (2 x 4 GiB PC2-6400)
** Max RAM: 8 GiB
* Dell E7450
** CPU: Intel(R) Core(TM) i7-5600U CPU @ 2.60GHz (4 logical processors)
** RAM: 16 GiB (2 x 8 GB DDR3 PC3L-12800/DDR3L-1600)
** Max RAM: 16 GiB (offical, 32 GiB unofficial with DDR3Low Voltage)

== Server Notes ==

* Dell OptiPlex 7040
** CPU: Intel Core i7-6700 CPU @ 3.40 GHz (8 logical processors)
** RAM: 32 GiB (4 x 8 GiB)
** Max RAM: 64 GiB (4 x 16 GiB)
* Dell OptiPlex 9010
** CPU: Intel Core i7-3770 CPU @ 3.40 GHz (8 logical processors)
** RAM: 32 GiB (4 x 8 GiB)
** Max RAM: 32 GiB (PC4-2400) (4 x 8 GiB)
* Dell PowerEdge T320
** CPU: Intel Pentium 1400 / Intel Xeon E5-1410 / Intel Xeon E5-2400 / Intel Xeon E5-2400 v2 (4 - 8 cores)
** RAM:
** Max RAM: 196 GiB (PC3-10600/DDR3-1333 Registered DIMM, ECC) (6 x 32 GiB)
* HP DL380G5
** CPU: Intel Xeon E5450 @ 3 GHz
** RAM: 16 GB (8 x 2 GiB)
** Max RAM: 64 GB (8 x 8 GiB)

* HP iLO 2.33
** ssh -oKexAlgorithms=+diffie-hellman-group1-sha1 -oHostKeyAlgorithms=+ssh-rsa host-ilo
** 35DPH-SVSXJ-HGBJN-C7N5R-2SS4W

To change the hostname that this ILO controls:
show
cd system1
set oemhp_server_name = host.example.com
show oemhp_server_name

cd map1
set license=35DPHSVSXJHGBJNC7N5R2SS4W

Gardening

2026-05-13T09:19:31Z

NickPGSmith: /* Possible */

== Pond ==

=== Current ===

==== Spiked Water Milfoil ([https://en.wikipedia.org/wiki/Myriophyllum_spicatum Myriophyllum Spicatum]) ====

* Oxygenating
* Feathery green foliage on light, often pinkish, stems. Small pink and green flower spikes up to an inch high appear above the water surface in summer.
* Does not die away to small pieces for the winter, but retains its foliage.
* Full Sun - partial shade
* Growth: Fast
* Flowers: May - Jun
* Can be dropped in pond as a weighted bunch but it benefits from being planted in soil. Once established this plant can grow as deep as 3m.

==== Common Spike-Rush ([https://en.wikipedia.org/wiki/Eleocharis_palustris Eleocharis palustris]) ====

* Winter Hardy
* Blooming period: Summer - Autumn
* Height: 40 - 80 cm
* Spread: 30 - 50 cm
* Depth: 0 - 10 cm

==== Flowering Rush (Butomus Umbellatus) ====

* Full Sun - partial Shade
* Pink flowers
* Depth: 0 - 40 cm

==== Amphibious Bistort ([https://en.wikipedia.org/wiki/Persicaria_amphibia Persicaria Amphibia]) ====

* Blooming period: Jul - Sep
* Depth: 0 - 90 cm

==== Yellow Flag Iris (Iris Pseudacorus) ====

* From seed
* Prefer acid soil, can grow in pong margins

=== Possible ===

==== Rigid Hornwort ====

* Doesn't have true roots; it just sits in the water column, to 150 cm

==== Nymphaea 'James Brydon' (Dwarf/Medium Water Lily) ====

* 45 cm to 75 cm depth
* OK with partial shade

==== Water Hawthorn (Aponogeton distachyos) ====

* 45 cm and 90 cm

==== Frogbit (Hydrocharis morsus ranae) ====

* Small kidney shaped leaves and miniature white flowers
* Loose/Free Floating
* Spread: 2cm - 7cm
* Full Sun - partial shade
* White flowers
* Flowers: Jul - Aug
* Die away in the autumn and will re-appear in the spring. The colour of the leaves vary from green to brown.

==== Water Lilly: Froebelii Dwarf ====

* Depth: 20 - 40 cm
* Red flowers

==== Water Lilly: Dwarf Doll House ====

* Full Sun - partial shade
* Flowering: May - September
* Prefer still water
* Depth: 30 cm

== Outdoor ==

=== [http://en.wikipedia.org/wiki/Bearded_iris Bearded Iris] ===

* Prefer dry summers
* Adhere to good garden hygene

=== [http://en.wikipedia.org/wiki/Clematis Clematis] ===

* Like shaded roots, tops in sun
* Acid intolerant

=== Cyclamen Hederifolium ===

* Very tolerant of dry shade being summer deciduous, coming back to life with the late summer rains.
* Sow the seeds thinly onto a gritty, loamy compost and cover about 6mm deep as light can inhibit germination. Keep at between 10 and 15 C. Germination can take from one to twelve months and is generally erratic.

=== [http://en.wikipedia.org/wiki/Digitalis Digitalis (Foxglove) Digitalis] ===

* Likes partial shade to shade
* Likes acid soil

=== [http://en.wikipedia.org/wiki/Delphinium Delphinium] ===

* Likes sun
* Do not like being moved
* Do not like drying out

=== [http://en.wikipedia.org/wiki/Japanese_anemone Japanese Anemones] ===

* Like cool roots
* Does not like disturbance

=== [http://en.wikipedia.org/wiki/Lavender Lavender] ===

* Likes sun, sheltered position, well drained sandy/gravely soil
* Will suffer in damp soil for too long
* In pots, requires large ones for deep roots

=== [http://en.wikipedia.org/wiki/Lilly_of_the_Valley Lily of the Valley] ===

* Can spread widely and difficult to control

=== [http://www.google.co.uk/url?sa=t&rct=j&q=yellow%20strife%20plant&source=web&cd=4&ved=0CFgQFjAD&url=http%3A%2F%2Fwiseacre-gardens.com%2Fplants%2Fperennial%2Fyellowloosestrife.html&ei=96HxT8DFDoOc9gTKvO2iDQ&usg=AFQjCNETAdyanOZ-fWIgBojUDIfXHKVmjA&cad=rja Loosestrife (Yellow)] ===

* moist to dry, full sun to partial shade

=== [http://en.wikipedia.org/wiki/Muscari Muscari] ===

* Bulbs multiply quickly in good soil
* Sun or light shade

=== [http://en.wikipedia.org/wiki/Peony Piony] ===

* Don't like being moved
* Don't plant very deep

==== Black Paeony (Papaver Somnniferum) ====

* Almost black petals
* Flower Jun-Sep

=== [http://en.wikipedia.org/wiki/Primula Primula] ===
* ""Pommom""

=== Raspberry ===

* Remove any thin canes, or suckers that come up outside 12"" radius. Prune all canes that bore fruit last year; they won’t fruit again. These will have grayish, peeling bark.

=== [http://en.wikipedia.org/wiki/Kniphofia Red Hot Poker] (Kniphofia) ===

* ?

=== Rose of Sharon===

*

=== Royal Burgundy (Red Sun) ===

* Hybrid Japanese Cherry
* Max 20ft in 10 years

=== [http://en.wikipedia.org/wiki/Rhubarb Rhubarb] ===

* Like partially shaded free draining soil
* Divide every 5 or 6 years during dormant winter period

=== [http://en.wikipedia.org/wiki/Rudbeckia Rudbeckia] (Coneflower) ===

* Full sun or partial shade

=== [http://en.wikipedia.org/wiki/Snake%27s_Head Snake's Head] (Fritillaria Melegris) ===

* Full sun or partial shade
* Should not dry out completely or get waterlogged

=== [http://en.wikipedia.org/wiki/Snowdrop Snowdrop] ===

* Bulb division

=== Tulip ===

* Black Parrott

== Notes on attracting wildlife ==

* Dog rose – finches enjoy their hips
* Primrose – when they flower in spring, they produce nectar and
finches are attracted to their seeds
* Marigold – nectar for insects and a good choice if combined with a vegetable patch
* Lavender – smells great and bees love the flowers, finches love the seeds
* Honeysuckle – another great fragrance, both birds and insects are drawn to the nectar and berries are an additional food source for birds and small mammals
* Michaelmas Daisy – their flowers attract butterflies
* Ivy – its flowers provide nectar for insects and berries for the birds and it also offers good shelter

== Lawn ==

* [http://en.wikipedia.org/wiki/Grasscycling Grasscycling]
* [http://en.wikipedia.org/wiki/Mulch Mulch]

Running

2026-05-10T19:30:54Z

NickPGSmith: /* Marathon (42.2 km) */

== Distances ==

See [https://www.calculator.net/pace-calculator.html Pace Calculator].

=== 5 km ===

* [https://www.parkrun.org.uk/parkrunner/6454631/all/ All Parkruns]

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2023-08-12||[https://www.parkrun.org.uk/swanseabay/parkrunner/6454631/ Swansea Bay Parkrun]||19:27||3:53||
|-
|2024-05-112026-04-27||[https://www.parkrun.org.uk/southnorwood/parkrunner/6454631/ South Norwood Parkrun]||19:55||3:59||
|-
|2024-06-29||[https://www.parkrun.org.uk/crystalpalace/parkrunner/6454631/ Crystal Palance Parkrun]||20:43||4:09||
|-
|2024-07-27||[https://www.parkrun.org.uk/bromley/parkrunner/6454631/ Bromley Parkrun]||20:27||4:05||
|-
|2025-03-01||[https://www.parkrun.org.uk/medina/parkrunner/6454631/ Medina IOW Parkrun]||22:04||4:25||
|-
|2025-08-17||[https://results.runthrough.co.uk/myresults.aspx?uid=16487-5495-2-25249 Dulwich Park]||19:58||4:00||13th Overall, 1st in V50 category Pacer V2
|}

Target: 20:00 (4:00 min/km)

=== 10 km ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2025-01-19||Regent's Park||43:03||4:18||2 weeks off/with injury. Metaspeed, cool.
|-
|2025-06-18||[https://results.netiming.co.uk/results.aspx?CId=20008&RId=465 Norman Park]||44:18||4:26||32nd of 292 overall. Pacer V2, Very hot.
|-
|2025-08-24||[https://results.runthrough.co.uk/myresults.aspx?CId=16487&RId=5504&EId=1&AId=1103850 Regent's Park]||41:57||4:12||18th of 362 overall. Metaspeed, warmish.
|-
|2026-06-14||[https://www.orpingtonroadrunners.org.uk/high-elms-10k High Elms]|| || ||
|-
|}

Target: 42:00 (4:12 min/km)

=== 10 mile (16 km) ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2026-06-07||Dorking|| || ||
|-
|}

Target: 1:09:30 (?:? min/km)

=== Half (21.1 km) ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2023-09-03||London [https://www.thebighalf.co.uk/ Big Half]||1:36:57||4:36||Hot
|-
|2024-09-01||London Big Half||1:32:20||4:23||Hot
|-
|2025-09-07||London Big Half||1:32:06||4:22||Warm. On 1:30 pace until halfway, legs tiring. Insufficient training at race pace?
|-
|2026-09-06||London Big Half|| || ||

|}

Target: 1:30:00 (4:16 min/km)

Notes from BH:
* Pre-race warmup walk
* Fueling plan
* Plan point of sprint finish earlier

=== Marathon (42.2 km) ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes

|-
|2022-05-01||[https://mkmarathon.com/ Milton Keynes]||3:53:00||5:31||Cramp near end: no fueling plan.
|-
|2023-05-01||Milton Keynes||3:34:04||5:04||
|-
|2024-05-06||Milton Keynes||3:21:04||4:46||
|-
|2025-05-05||Milton Keynes||3:40:21||5:13||After injury: insufficient long runs. Cool, 5 Gells/tablets/2 caffine Severe cramp in last 6 km
|-
|2025-10-18||[https://results.runthrough.co.uk/myresults.aspx?uid=16487-5587-6-56342 Battersea Park]||3:19:58||4:44||Cool, flat. 4 Gells + Sweets.Achillies niggle, New Balance Bad blisters, cramp after finish
|-
|2026-04-12||Brighton||3:29:04||4:57||Superblast 2 (Sunny but not too hot, light wind). Only 2 weeks intensive (100+k) after Achilles recovery. Needed to walk at water stations with cups. Fueling: good gel use, 2 caffeine tabs, 2 electrolyte tabs. Steady heart rate. Started to get cramp in last 5 km, very bad (needed to run/walk) in last 2 km.
[https://www.londonmarathonevents.co.uk/sites/default/files/2025-03/BRTN_2025_Road_Closure_Map_v4%201.pdf Map]
|-
|2026-05-04||[https://results.resultsbase.net/myresults.aspx?CId=8&RId=21049&EId=1&AId=81587 Milton Keynes]||3:18:04||4:41||Cool, steady pace, Metaspeed Sky +, good gel/electrolytes, no cramp until a little crossing the finish.
[https://www.mapmyrun.com/routes/view/5974644058 Map]
|-
|2026-10-24||Battersea Park|| || ||
|-
|2027-04-18||Newport|| || ||
|-

|}

Targets:
* 3:30:00 (4:59 min/km)
* 3:20:00 (4:44 min/km)
* 3:15:00 (4:37 min/km)

== Training ==

* Polarised Training:
** Mostly consistent slow runs, high volume
** Speed work at Parkrun and track.
* Taper
** 2 - 3 weeks unnecessary if comfortable with prior volume, so used to recovering.
** Reduce volume but maintain intensity
* Sprints
** Hill sprints develop power; high cadence/look up not down
** Sprint training should be done not to exhaustion: multiple short bursts to engage fast twitch muscles

* Alternate:
** 2 weeks High Load (100+ km)
** 1 week De-load
** Vary according to feel, additional races
** Do not attempt full send Parkrun every week

{| class="wikitable"
! !!Mon!!Tue!!Wed!!Thu!!Fri!!Sat!!Sun

|-
|High Load
|18 km
|AM: 9 - 18 km; PM: Track, Max effort
|12 km
|18 km
|Rest / S&C
|21 - 37 km
|Rest / 8.5 km depending on previous day
|-
|De-Load
|8 km hill
|AM: 5 km; PM: Track, Max effort
|9 km
|12 km
|Rest / S&C
|''Parkrun'' 2 - 3 km warmup; 5 km race
|Rest / S&C

|}

Distances:
* ~ 6 km : 2 loops around SN Park
* 9 km : Beckenham J - Penge E
* 12 km : to BP Park
* ~ 12.5 km : CPalace - Sydenham - Beckenham J
* ~ 19 km : Elmers - Shirley - WWickham - Beckenham
* ~ 21.6 km : Grenwich observatory and back
* ~ 23 km : Elmers - Shirley - WWickham - Beckenham J with BP Park loop
* ~ 29.3 km : To SB, Grenwich observatory and back
* ~ 31.5 km : Elmers - Shirley - WWickham - Beckenham (and repeat with shortcut)

S/C Excercises:
* Calf Raise
* Bench Lunge
* Plank
* Side Plank
* Toe Walk
* Heel Walk

Form:
* Check, especially when tired
* Stop flapping arms about
* Don't slouch forward

== Shoes ==

Current:
* ASICS Metaspeed Sky+ (204 g) [2023-12]: Important Races: Half/Marathon. Carbon Plate.
* ASICS Novablast 5 (260 g) [2025-01]: Everyday, Easy, Parkrun.
* ASICS Nimbus 27 (300 g) [2025-04]: Extra cushioned, long runs.
* New Balance FuelCell SuperComp Pacer V2 (209 g) [2025-05]: Important Races: 5k/10k. Carbon Plate.
** Half size up, but still too tight for long runs.
* ASICS Gel Pulse 15 (260 g) [2025-09]: Walking, light runs.
* ASICS SuperBlast 2 (250 g) [2026-01]: Tempo, Track, more cushioned for Half/Marathon.
* Scott Supertrac RC 2 Trail (270 g) [2026-01]: Cross-Country.
** 1 size up

Consider:
* ASICS Metaspeed Sky/Edge Tokyo (188 g, £240): Races/speed
* ASICS MegaBlast (230g, £210): Fast non-plate
* ASICS Metaspeed Ride (282 g, £180)
* ASICS Sonicblast Tokyo (256 g, *£170): Plate version of novablast? Tempo?
* ASICS Magic Speed 4 (242 g, £160 - 15%): Plate, tempo/speed work.
* ASICS Novablast 5 (260 g, *£135)
* ASICS Trabuco 14 (* £140): Trail
* Li-Ning Eedian 6 Elite (~200 g): Races
* Li-Ning Eedian 6 Challenger (~200 g): Propulsion and stability

Retired:
* ASICS NovaBlast 3 (252 g) [2023-07]: Tempo/Track/Parkrun
* Saucony Mens Ride 17 (282 g) [2024-03]: Easy Run, Daily
* ASICS Cumulus
* ASICS Nimbus 22
* ASICS Nimbus 24 [2023-07]

== Research ==

* [https://www.researchgate.net/profile/Malcolm-Collins/publication/49674432_Increased_running_speed_and_previous_cramps_rather_than_dehydration_or_serum_sodium_changes_predict_exercise-associated_muscle_cramping_A_prospective_cohort_study_in_210_Ironman_triathletes/links/0a85e53c93b820db45000000/Increased-running-speed-and-previous-cramps-rather-than-dehydration-or-serum-sodium-changes-predict-exercise-associated-muscle-cramping-A-prospective-cohort-study-in-210-Ironman-triathletes.pdf Increased running speed and previous cramps rather than dehydration or serum sodium]

== YouTube ==

Runners:
* [https://www.youtube.com/@BenParkes Ben Parkes]
* [https://www.youtube.com/@kofuzi Kofuzi]
* [https://www.youtube.com/@justalilbester Nick Bester]
* [https://www.youtube.com/@PhilyBowden Phily Bowden]
* [https://www.youtube.com/@RanToJapan Ran To Japan]
* [https://www.youtube.com/@runningchannel The Running Channel]

Physio/Coach:
* [https://www.youtube.com/@SpringSnabbare Fredrik Zillén]
* [https://www.youtube.com/@NicklasRossnerPT Nick Rossner]
* [https://www.youtube.com/@runelitecoach Run Elite]
* [https://www.youtube.com/@TheRunExperience The Run Experience]
* [https://www.youtube.com/@SteveMagness Steve Magness]

== Diet & Supplements ==

* Eat at least 2 hours before a race
* Marathon/Half:
** Start taking carbs 20 mins after the start of a race
** At least 60 g / hour
** SiS GO Isotonic: 22 g carbs (general training)
** SiS Beta: 40 g carbs (important long races)
* Reduce oil intake which reduces nitric oxide
* Nitric oxide rich foods: rhubarb, celery, lettuce, beetroot, watermelon
* Sodium
** Suggested 300 - 600 mg/hr; up to 1 g/hr on very hot days.
** 2 tablets: 200 mg
* Caffeine
** 3 - 6 mg/kg -> ~ 400 mg (2 tablets)
** ~ 30 - 60 mins prior to race
** ~ 6 hours half life
* Turmeric
** Taken after exercise, can help with DOMS/recovery/anti-inflammatory
** Eat with black pepper or fat to aid absorption
* Creatine Monohydrate
** 5 - 10 g daily
* Magnesium Glycinate
** 3 g daily
* Collagen
** 10 - 15 g of hydrolyzed collagen peptides
** Collagen synthesis is dependent on Vitamin C
** 30 – 60 mins before strength training
** Do not take caffeine beforehand

Running

2026-05-10T19:14:25Z

NickPGSmith: /* 10 mile (16 km) */

== Distances ==

See [https://www.calculator.net/pace-calculator.html Pace Calculator].

=== 5 km ===

* [https://www.parkrun.org.uk/parkrunner/6454631/all/ All Parkruns]

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2023-08-12||[https://www.parkrun.org.uk/swanseabay/parkrunner/6454631/ Swansea Bay Parkrun]||19:27||3:53||
|-
|2024-05-112026-04-27||[https://www.parkrun.org.uk/southnorwood/parkrunner/6454631/ South Norwood Parkrun]||19:55||3:59||
|-
|2024-06-29||[https://www.parkrun.org.uk/crystalpalace/parkrunner/6454631/ Crystal Palance Parkrun]||20:43||4:09||
|-
|2024-07-27||[https://www.parkrun.org.uk/bromley/parkrunner/6454631/ Bromley Parkrun]||20:27||4:05||
|-
|2025-03-01||[https://www.parkrun.org.uk/medina/parkrunner/6454631/ Medina IOW Parkrun]||22:04||4:25||
|-
|2025-08-17||[https://results.runthrough.co.uk/myresults.aspx?uid=16487-5495-2-25249 Dulwich Park]||19:58||4:00||13th Overall, 1st in V50 category Pacer V2
|}

Target: 20:00 (4:00 min/km)

=== 10 km ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2025-01-19||Regent's Park||43:03||4:18||2 weeks off/with injury. Metaspeed, cool.
|-
|2025-06-18||[https://results.netiming.co.uk/results.aspx?CId=20008&RId=465 Norman Park]||44:18||4:26||32nd of 292 overall. Pacer V2, Very hot.
|-
|2025-08-24||[https://results.runthrough.co.uk/myresults.aspx?CId=16487&RId=5504&EId=1&AId=1103850 Regent's Park]||41:57||4:12||18th of 362 overall. Metaspeed, warmish.
|-
|2026-06-14||[https://www.orpingtonroadrunners.org.uk/high-elms-10k High Elms]|| || ||
|-
|}

Target: 42:00 (4:12 min/km)

=== 10 mile (16 km) ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2026-06-07||Dorking|| || ||
|-
|}

Target: 1:09:30 (?:? min/km)

=== Half (21.1 km) ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2023-09-03||London [https://www.thebighalf.co.uk/ Big Half]||1:36:57||4:36||Hot
|-
|2024-09-01||London Big Half||1:32:20||4:23||Hot
|-
|2025-09-07||London Big Half||1:32:06||4:22||Warm. On 1:30 pace until halfway, legs tiring. Insufficient training at race pace?
|-
|2026-09-06||London Big Half|| || ||

|}

Target: 1:30:00 (4:16 min/km)

Notes from BH:
* Pre-race warmup walk
* Fueling plan
* Plan point of sprint finish earlier

=== Marathon (42.2 km) ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes

|-
|2022-05-01||[https://mkmarathon.com/ Milton Keynes]||3:53:00||5:31||Cramp near end: no fueling plan.
|-
|2023-05-01||Milton Keynes||3:34:04||5:04||
|-
|2024-05-06||Milton Keynes||3:21:04||4:46||
|-
|2025-05-05||Milton Keynes||3:40:21||5:13||After injury: insufficient long runs. Cool, 5 Gells/tablets/2 caffine Severe cramp in last 6 km
|-
|2025-10-18||[https://results.runthrough.co.uk/myresults.aspx?uid=16487-5587-6-56342 Battersea Park]||3:19:58||4:44||Cool, flat. 4 Gells + Sweets.Achillies niggle, New Balance Bad blisters, cramp after finish
|-
|2026-04-12||Brighton||3:29:04||4:57||Superblast 2 (Sunny but not too hot, light wind). Only 2 weeks intensive (100+k) after Achilles recovery. Needed to walk at water stations with cups. Fueling: good gel use, 2 caffeine tabs, 2 electrolyte tabs. Steady heart rate. Started to get cramp in last 5 km, very bad (needed to run/walk) in last 2 km.
[https://www.londonmarathonevents.co.uk/sites/default/files/2025-03/BRTN_2025_Road_Closure_Map_v4%201.pdf Map]
|-
|2026-05-04||[https://results.resultsbase.net/myresults.aspx?CId=8&RId=21049&EId=1&AId=81587 Milton Keynes]||3:18:04||4:41||Cool, steady pace, Metaspeed Sky +, good gel/electrolytes, no cramp until a little crossing the finish.
[https://www.mapmyrun.com/routes/view/5974644058 Map]
|-
|2026-10-24||Battersea Park|| || ||

|}

Targets:
* 3:30:00 (4:59 min/km)
* 3:20:00 (4:44 min/km)
* 3:15:00 (4:37 min/km)

== Training ==

* Polarised Training:
** Mostly consistent slow runs, high volume
** Speed work at Parkrun and track.
* Taper
** 2 - 3 weeks unnecessary if comfortable with prior volume, so used to recovering.
** Reduce volume but maintain intensity
* Sprints
** Hill sprints develop power; high cadence/look up not down
** Sprint training should be done not to exhaustion: multiple short bursts to engage fast twitch muscles

* Alternate:
** 2 weeks High Load (100+ km)
** 1 week De-load
** Vary according to feel, additional races
** Do not attempt full send Parkrun every week

{| class="wikitable"
! !!Mon!!Tue!!Wed!!Thu!!Fri!!Sat!!Sun

|-
|High Load
|18 km
|AM: 9 - 18 km; PM: Track, Max effort
|12 km
|18 km
|Rest / S&C
|21 - 37 km
|Rest / 8.5 km depending on previous day
|-
|De-Load
|8 km hill
|AM: 5 km; PM: Track, Max effort
|9 km
|12 km
|Rest / S&C
|''Parkrun'' 2 - 3 km warmup; 5 km race
|Rest / S&C

|}

Distances:
* ~ 6 km : 2 loops around SN Park
* 9 km : Beckenham J - Penge E
* 12 km : to BP Park
* ~ 12.5 km : CPalace - Sydenham - Beckenham J
* ~ 19 km : Elmers - Shirley - WWickham - Beckenham
* ~ 21.6 km : Grenwich observatory and back
* ~ 23 km : Elmers - Shirley - WWickham - Beckenham J with BP Park loop
* ~ 29.3 km : To SB, Grenwich observatory and back
* ~ 31.5 km : Elmers - Shirley - WWickham - Beckenham (and repeat with shortcut)

S/C Excercises:
* Calf Raise
* Bench Lunge
* Plank
* Side Plank
* Toe Walk
* Heel Walk

Form:
* Check, especially when tired
* Stop flapping arms about
* Don't slouch forward

== Shoes ==

Current:
* ASICS Metaspeed Sky+ (204 g) [2023-12]: Important Races: Half/Marathon. Carbon Plate.
* ASICS Novablast 5 (260 g) [2025-01]: Everyday, Easy, Parkrun.
* ASICS Nimbus 27 (300 g) [2025-04]: Extra cushioned, long runs.
* New Balance FuelCell SuperComp Pacer V2 (209 g) [2025-05]: Important Races: 5k/10k. Carbon Plate.
** Half size up, but still too tight for long runs.
* ASICS Gel Pulse 15 (260 g) [2025-09]: Walking, light runs.
* ASICS SuperBlast 2 (250 g) [2026-01]: Tempo, Track, more cushioned for Half/Marathon.
* Scott Supertrac RC 2 Trail (270 g) [2026-01]: Cross-Country.
** 1 size up

Consider:
* ASICS Metaspeed Sky/Edge Tokyo (188 g, £240): Races/speed
* ASICS MegaBlast (230g, £210): Fast non-plate
* ASICS Metaspeed Ride (282 g, £180)
* ASICS Sonicblast Tokyo (256 g, *£170): Plate version of novablast? Tempo?
* ASICS Magic Speed 4 (242 g, £160 - 15%): Plate, tempo/speed work.
* ASICS Novablast 5 (260 g, *£135)
* ASICS Trabuco 14 (* £140): Trail
* Li-Ning Eedian 6 Elite (~200 g): Races
* Li-Ning Eedian 6 Challenger (~200 g): Propulsion and stability

Retired:
* ASICS NovaBlast 3 (252 g) [2023-07]: Tempo/Track/Parkrun
* Saucony Mens Ride 17 (282 g) [2024-03]: Easy Run, Daily
* ASICS Cumulus
* ASICS Nimbus 22
* ASICS Nimbus 24 [2023-07]

== Research ==

* [https://www.researchgate.net/profile/Malcolm-Collins/publication/49674432_Increased_running_speed_and_previous_cramps_rather_than_dehydration_or_serum_sodium_changes_predict_exercise-associated_muscle_cramping_A_prospective_cohort_study_in_210_Ironman_triathletes/links/0a85e53c93b820db45000000/Increased-running-speed-and-previous-cramps-rather-than-dehydration-or-serum-sodium-changes-predict-exercise-associated-muscle-cramping-A-prospective-cohort-study-in-210-Ironman-triathletes.pdf Increased running speed and previous cramps rather than dehydration or serum sodium]

== YouTube ==

Runners:
* [https://www.youtube.com/@BenParkes Ben Parkes]
* [https://www.youtube.com/@kofuzi Kofuzi]
* [https://www.youtube.com/@justalilbester Nick Bester]
* [https://www.youtube.com/@PhilyBowden Phily Bowden]
* [https://www.youtube.com/@RanToJapan Ran To Japan]
* [https://www.youtube.com/@runningchannel The Running Channel]

Physio/Coach:
* [https://www.youtube.com/@SpringSnabbare Fredrik Zillén]
* [https://www.youtube.com/@NicklasRossnerPT Nick Rossner]
* [https://www.youtube.com/@runelitecoach Run Elite]
* [https://www.youtube.com/@TheRunExperience The Run Experience]
* [https://www.youtube.com/@SteveMagness Steve Magness]

== Diet & Supplements ==

* Eat at least 2 hours before a race
* Marathon/Half:
** Start taking carbs 20 mins after the start of a race
** At least 60 g / hour
** SiS GO Isotonic: 22 g carbs (general training)
** SiS Beta: 40 g carbs (important long races)
* Reduce oil intake which reduces nitric oxide
* Nitric oxide rich foods: rhubarb, celery, lettuce, beetroot, watermelon
* Sodium
** Suggested 300 - 600 mg/hr; up to 1 g/hr on very hot days.
** 2 tablets: 200 mg
* Caffeine
** 3 - 6 mg/kg -> ~ 400 mg (2 tablets)
** ~ 30 - 60 mins prior to race
** ~ 6 hours half life
* Turmeric
** Taken after exercise, can help with DOMS/recovery/anti-inflammatory
** Eat with black pepper or fat to aid absorption
* Creatine Monohydrate
** 5 - 10 g daily
* Magnesium Glycinate
** 3 g daily
* Collagen
** 10 - 15 g of hydrolyzed collagen peptides
** Collagen synthesis is dependent on Vitamin C
** 30 – 60 mins before strength training
** Do not take caffeine beforehand

Running

2026-05-10T18:55:38Z

NickPGSmith: /* 10 k */

== Distances ==

See [https://www.calculator.net/pace-calculator.html Pace Calculator].

=== 5 km ===

* [https://www.parkrun.org.uk/parkrunner/6454631/all/ All Parkruns]

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2023-08-12||[https://www.parkrun.org.uk/swanseabay/parkrunner/6454631/ Swansea Bay Parkrun]||19:27||3:53||
|-
|2024-05-112026-04-27||[https://www.parkrun.org.uk/southnorwood/parkrunner/6454631/ South Norwood Parkrun]||19:55||3:59||
|-
|2024-06-29||[https://www.parkrun.org.uk/crystalpalace/parkrunner/6454631/ Crystal Palance Parkrun]||20:43||4:09||
|-
|2024-07-27||[https://www.parkrun.org.uk/bromley/parkrunner/6454631/ Bromley Parkrun]||20:27||4:05||
|-
|2025-03-01||[https://www.parkrun.org.uk/medina/parkrunner/6454631/ Medina IOW Parkrun]||22:04||4:25||
|-
|2025-08-17||[https://results.runthrough.co.uk/myresults.aspx?uid=16487-5495-2-25249 Dulwich Park]||19:58||4:00||13th Overall, 1st in V50 category Pacer V2
|}

Target: 20:00 (4:00 min/km)

=== 10 km ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2025-01-19||Regent's Park||43:03||4:18||2 weeks off/with injury. Metaspeed, cool.
|-
|2025-06-18||[https://results.netiming.co.uk/results.aspx?CId=20008&RId=465 Norman Park]||44:18||4:26||32nd of 292 overall. Pacer V2, Very hot.
|-
|2025-08-24||[https://results.runthrough.co.uk/myresults.aspx?CId=16487&RId=5504&EId=1&AId=1103850 Regent's Park]||41:57||4:12||18th of 362 overall. Metaspeed, warmish.
|-
|2026-06-14||[https://www.orpingtonroadrunners.org.uk/high-elms-10k High Elms]|| || ||
|-
|}

Target: 42:00 (4:12 min/km)

=== 10 mile (16 km) ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2026-06-07||Dorking|| || ||
|-
|}

Target: ?:? (?:? min/km)

=== Half (21.1 km) ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2023-09-03||London [https://www.thebighalf.co.uk/ Big Half]||1:36:57||4:36||Hot
|-
|2024-09-01||London Big Half||1:32:20||4:23||Hot
|-
|2025-09-07||London Big Half||1:32:06||4:22||Warm. On 1:30 pace until halfway, legs tiring. Insufficient training at race pace?
|-
|2026-09-06||London Big Half|| || ||

|}

Target: 1:30:00 (4:16 min/km)

Notes from BH:
* Pre-race warmup walk
* Fueling plan
* Plan point of sprint finish earlier

=== Marathon (42.2 km) ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes

|-
|2022-05-01||[https://mkmarathon.com/ Milton Keynes]||3:53:00||5:31||Cramp near end: no fueling plan.
|-
|2023-05-01||Milton Keynes||3:34:04||5:04||
|-
|2024-05-06||Milton Keynes||3:21:04||4:46||
|-
|2025-05-05||Milton Keynes||3:40:21||5:13||After injury: insufficient long runs. Cool, 5 Gells/tablets/2 caffine Severe cramp in last 6 km
|-
|2025-10-18||[https://results.runthrough.co.uk/myresults.aspx?uid=16487-5587-6-56342 Battersea Park]||3:19:58||4:44||Cool, flat. 4 Gells + Sweets.Achillies niggle, New Balance Bad blisters, cramp after finish
|-
|2026-04-12||Brighton||3:29:04||4:57||Superblast 2 (Sunny but not too hot, light wind). Only 2 weeks intensive (100+k) after Achilles recovery. Needed to walk at water stations with cups. Fueling: good gel use, 2 caffeine tabs, 2 electrolyte tabs. Steady heart rate. Started to get cramp in last 5 km, very bad (needed to run/walk) in last 2 km.
[https://www.londonmarathonevents.co.uk/sites/default/files/2025-03/BRTN_2025_Road_Closure_Map_v4%201.pdf Map]
|-
|2026-05-04||[https://results.resultsbase.net/myresults.aspx?CId=8&RId=21049&EId=1&AId=81587 Milton Keynes]||3:18:04||4:41||Cool, steady pace, Metaspeed Sky +, good gel/electrolytes, no cramp until a little crossing the finish.
[https://www.mapmyrun.com/routes/view/5974644058 Map]
|-
|2026-10-24||Battersea Park|| || ||

|}

Targets:
* 3:30:00 (4:59 min/km)
* 3:20:00 (4:44 min/km)
* 3:15:00 (4:37 min/km)

== Training ==

* Polarised Training:
** Mostly consistent slow runs, high volume
** Speed work at Parkrun and track.
* Taper
** 2 - 3 weeks unnecessary if comfortable with prior volume, so used to recovering.
** Reduce volume but maintain intensity
* Sprints
** Hill sprints develop power; high cadence/look up not down
** Sprint training should be done not to exhaustion: multiple short bursts to engage fast twitch muscles

* Alternate:
** 2 weeks High Load (100+ km)
** 1 week De-load
** Vary according to feel, additional races
** Do not attempt full send Parkrun every week

{| class="wikitable"
! !!Mon!!Tue!!Wed!!Thu!!Fri!!Sat!!Sun

|-
|High Load
|18 km
|AM: 9 - 18 km; PM: Track, Max effort
|12 km
|18 km
|Rest / S&C
|21 - 37 km
|Rest / 8.5 km depending on previous day
|-
|De-Load
|8 km hill
|AM: 5 km; PM: Track, Max effort
|9 km
|12 km
|Rest / S&C
|''Parkrun'' 2 - 3 km warmup; 5 km race
|Rest / S&C

|}

Distances:
* ~ 6 km : 2 loops around SN Park
* 9 km : Beckenham J - Penge E
* 12 km : to BP Park
* ~ 12.5 km : CPalace - Sydenham - Beckenham J
* ~ 19 km : Elmers - Shirley - WWickham - Beckenham
* ~ 21.6 km : Grenwich observatory and back
* ~ 23 km : Elmers - Shirley - WWickham - Beckenham J with BP Park loop
* ~ 29.3 km : To SB, Grenwich observatory and back
* ~ 31.5 km : Elmers - Shirley - WWickham - Beckenham (and repeat with shortcut)

S/C Excercises:
* Calf Raise
* Bench Lunge
* Plank
* Side Plank
* Toe Walk
* Heel Walk

Form:
* Check, especially when tired
* Stop flapping arms about
* Don't slouch forward

== Shoes ==

Current:
* ASICS Metaspeed Sky+ (204 g) [2023-12]: Important Races: Half/Marathon. Carbon Plate.
* ASICS Novablast 5 (260 g) [2025-01]: Everyday, Easy, Parkrun.
* ASICS Nimbus 27 (300 g) [2025-04]: Extra cushioned, long runs.
* New Balance FuelCell SuperComp Pacer V2 (209 g) [2025-05]: Important Races: 5k/10k. Carbon Plate.
** Half size up, but still too tight for long runs.
* ASICS Gel Pulse 15 (260 g) [2025-09]: Walking, light runs.
* ASICS SuperBlast 2 (250 g) [2026-01]: Tempo, Track, more cushioned for Half/Marathon.
* Scott Supertrac RC 2 Trail (270 g) [2026-01]: Cross-Country.
** 1 size up

Consider:
* ASICS Metaspeed Sky/Edge Tokyo (188 g, £240): Races/speed
* ASICS MegaBlast (230g, £210): Fast non-plate
* ASICS Metaspeed Ride (282 g, £180)
* ASICS Sonicblast Tokyo (256 g, *£170): Plate version of novablast? Tempo?
* ASICS Magic Speed 4 (242 g, £160 - 15%): Plate, tempo/speed work.
* ASICS Novablast 5 (260 g, *£135)
* ASICS Trabuco 14 (* £140): Trail
* Li-Ning Eedian 6 Elite (~200 g): Races
* Li-Ning Eedian 6 Challenger (~200 g): Propulsion and stability

Retired:
* ASICS NovaBlast 3 (252 g) [2023-07]: Tempo/Track/Parkrun
* Saucony Mens Ride 17 (282 g) [2024-03]: Easy Run, Daily
* ASICS Cumulus
* ASICS Nimbus 22
* ASICS Nimbus 24 [2023-07]

== Research ==

* [https://www.researchgate.net/profile/Malcolm-Collins/publication/49674432_Increased_running_speed_and_previous_cramps_rather_than_dehydration_or_serum_sodium_changes_predict_exercise-associated_muscle_cramping_A_prospective_cohort_study_in_210_Ironman_triathletes/links/0a85e53c93b820db45000000/Increased-running-speed-and-previous-cramps-rather-than-dehydration-or-serum-sodium-changes-predict-exercise-associated-muscle-cramping-A-prospective-cohort-study-in-210-Ironman-triathletes.pdf Increased running speed and previous cramps rather than dehydration or serum sodium]

== YouTube ==

Runners:
* [https://www.youtube.com/@BenParkes Ben Parkes]
* [https://www.youtube.com/@kofuzi Kofuzi]
* [https://www.youtube.com/@justalilbester Nick Bester]
* [https://www.youtube.com/@PhilyBowden Phily Bowden]
* [https://www.youtube.com/@RanToJapan Ran To Japan]
* [https://www.youtube.com/@runningchannel The Running Channel]

Physio/Coach:
* [https://www.youtube.com/@SpringSnabbare Fredrik Zillén]
* [https://www.youtube.com/@NicklasRossnerPT Nick Rossner]
* [https://www.youtube.com/@runelitecoach Run Elite]
* [https://www.youtube.com/@TheRunExperience The Run Experience]
* [https://www.youtube.com/@SteveMagness Steve Magness]

== Diet & Supplements ==

* Eat at least 2 hours before a race
* Marathon/Half:
** Start taking carbs 20 mins after the start of a race
** At least 60 g / hour
** SiS GO Isotonic: 22 g carbs (general training)
** SiS Beta: 40 g carbs (important long races)
* Reduce oil intake which reduces nitric oxide
* Nitric oxide rich foods: rhubarb, celery, lettuce, beetroot, watermelon
* Sodium
** Suggested 300 - 600 mg/hr; up to 1 g/hr on very hot days.
** 2 tablets: 200 mg
* Caffeine
** 3 - 6 mg/kg -> ~ 400 mg (2 tablets)
** ~ 30 - 60 mins prior to race
** ~ 6 hours half life
* Turmeric
** Taken after exercise, can help with DOMS/recovery/anti-inflammatory
** Eat with black pepper or fat to aid absorption
* Creatine Monohydrate
** 5 - 10 g daily
* Magnesium Glycinate
** 3 g daily
* Collagen
** 10 - 15 g of hydrolyzed collagen peptides
** Collagen synthesis is dependent on Vitamin C
** 30 – 60 mins before strength training
** Do not take caffeine beforehand

Running

2026-05-10T18:55:31Z

NickPGSmith: /* 5 k */

== Distances ==

See [https://www.calculator.net/pace-calculator.html Pace Calculator].

=== 5 km ===

* [https://www.parkrun.org.uk/parkrunner/6454631/all/ All Parkruns]

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2023-08-12||[https://www.parkrun.org.uk/swanseabay/parkrunner/6454631/ Swansea Bay Parkrun]||19:27||3:53||
|-
|2024-05-112026-04-27||[https://www.parkrun.org.uk/southnorwood/parkrunner/6454631/ South Norwood Parkrun]||19:55||3:59||
|-
|2024-06-29||[https://www.parkrun.org.uk/crystalpalace/parkrunner/6454631/ Crystal Palance Parkrun]||20:43||4:09||
|-
|2024-07-27||[https://www.parkrun.org.uk/bromley/parkrunner/6454631/ Bromley Parkrun]||20:27||4:05||
|-
|2025-03-01||[https://www.parkrun.org.uk/medina/parkrunner/6454631/ Medina IOW Parkrun]||22:04||4:25||
|-
|2025-08-17||[https://results.runthrough.co.uk/myresults.aspx?uid=16487-5495-2-25249 Dulwich Park]||19:58||4:00||13th Overall, 1st in V50 category Pacer V2
|}

Target: 20:00 (4:00 min/km)

=== 10 k ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2025-01-19||Regent's Park||43:03||4:18||2 weeks off/with injury. Metaspeed, cool.
|-
|2025-06-18||[https://results.netiming.co.uk/results.aspx?CId=20008&RId=465 Norman Park]||44:18||4:26||32nd of 292 overall. Pacer V2, Very hot.
|-
|2025-08-24||[https://results.runthrough.co.uk/myresults.aspx?CId=16487&RId=5504&EId=1&AId=1103850 Regent's Park]||41:57||4:12||18th of 362 overall. Metaspeed, warmish.
|-
|2026-06-14||[https://www.orpingtonroadrunners.org.uk/high-elms-10k High Elms]|| || ||
|-
|}

Target: 42:00 (4:12 min/km)

=== 10 mile (16 km) ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2026-06-07||Dorking|| || ||
|-
|}

Target: ?:? (?:? min/km)

=== Half (21.1 km) ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2023-09-03||London [https://www.thebighalf.co.uk/ Big Half]||1:36:57||4:36||Hot
|-
|2024-09-01||London Big Half||1:32:20||4:23||Hot
|-
|2025-09-07||London Big Half||1:32:06||4:22||Warm. On 1:30 pace until halfway, legs tiring. Insufficient training at race pace?
|-
|2026-09-06||London Big Half|| || ||

|}

Target: 1:30:00 (4:16 min/km)

Notes from BH:
* Pre-race warmup walk
* Fueling plan
* Plan point of sprint finish earlier

=== Marathon (42.2 km) ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes

|-
|2022-05-01||[https://mkmarathon.com/ Milton Keynes]||3:53:00||5:31||Cramp near end: no fueling plan.
|-
|2023-05-01||Milton Keynes||3:34:04||5:04||
|-
|2024-05-06||Milton Keynes||3:21:04||4:46||
|-
|2025-05-05||Milton Keynes||3:40:21||5:13||After injury: insufficient long runs. Cool, 5 Gells/tablets/2 caffine Severe cramp in last 6 km
|-
|2025-10-18||[https://results.runthrough.co.uk/myresults.aspx?uid=16487-5587-6-56342 Battersea Park]||3:19:58||4:44||Cool, flat. 4 Gells + Sweets.Achillies niggle, New Balance Bad blisters, cramp after finish
|-
|2026-04-12||Brighton||3:29:04||4:57||Superblast 2 (Sunny but not too hot, light wind). Only 2 weeks intensive (100+k) after Achilles recovery. Needed to walk at water stations with cups. Fueling: good gel use, 2 caffeine tabs, 2 electrolyte tabs. Steady heart rate. Started to get cramp in last 5 km, very bad (needed to run/walk) in last 2 km.
[https://www.londonmarathonevents.co.uk/sites/default/files/2025-03/BRTN_2025_Road_Closure_Map_v4%201.pdf Map]
|-
|2026-05-04||[https://results.resultsbase.net/myresults.aspx?CId=8&RId=21049&EId=1&AId=81587 Milton Keynes]||3:18:04||4:41||Cool, steady pace, Metaspeed Sky +, good gel/electrolytes, no cramp until a little crossing the finish.
[https://www.mapmyrun.com/routes/view/5974644058 Map]
|-
|2026-10-24||Battersea Park|| || ||

|}

Targets:
* 3:30:00 (4:59 min/km)
* 3:20:00 (4:44 min/km)
* 3:15:00 (4:37 min/km)

== Training ==

* Polarised Training:
** Mostly consistent slow runs, high volume
** Speed work at Parkrun and track.
* Taper
** 2 - 3 weeks unnecessary if comfortable with prior volume, so used to recovering.
** Reduce volume but maintain intensity
* Sprints
** Hill sprints develop power; high cadence/look up not down
** Sprint training should be done not to exhaustion: multiple short bursts to engage fast twitch muscles

* Alternate:
** 2 weeks High Load (100+ km)
** 1 week De-load
** Vary according to feel, additional races
** Do not attempt full send Parkrun every week

{| class="wikitable"
! !!Mon!!Tue!!Wed!!Thu!!Fri!!Sat!!Sun

|-
|High Load
|18 km
|AM: 9 - 18 km; PM: Track, Max effort
|12 km
|18 km
|Rest / S&C
|21 - 37 km
|Rest / 8.5 km depending on previous day
|-
|De-Load
|8 km hill
|AM: 5 km; PM: Track, Max effort
|9 km
|12 km
|Rest / S&C
|''Parkrun'' 2 - 3 km warmup; 5 km race
|Rest / S&C

|}

Distances:
* ~ 6 km : 2 loops around SN Park
* 9 km : Beckenham J - Penge E
* 12 km : to BP Park
* ~ 12.5 km : CPalace - Sydenham - Beckenham J
* ~ 19 km : Elmers - Shirley - WWickham - Beckenham
* ~ 21.6 km : Grenwich observatory and back
* ~ 23 km : Elmers - Shirley - WWickham - Beckenham J with BP Park loop
* ~ 29.3 km : To SB, Grenwich observatory and back
* ~ 31.5 km : Elmers - Shirley - WWickham - Beckenham (and repeat with shortcut)

S/C Excercises:
* Calf Raise
* Bench Lunge
* Plank
* Side Plank
* Toe Walk
* Heel Walk

Form:
* Check, especially when tired
* Stop flapping arms about
* Don't slouch forward

== Shoes ==

Current:
* ASICS Metaspeed Sky+ (204 g) [2023-12]: Important Races: Half/Marathon. Carbon Plate.
* ASICS Novablast 5 (260 g) [2025-01]: Everyday, Easy, Parkrun.
* ASICS Nimbus 27 (300 g) [2025-04]: Extra cushioned, long runs.
* New Balance FuelCell SuperComp Pacer V2 (209 g) [2025-05]: Important Races: 5k/10k. Carbon Plate.
** Half size up, but still too tight for long runs.
* ASICS Gel Pulse 15 (260 g) [2025-09]: Walking, light runs.
* ASICS SuperBlast 2 (250 g) [2026-01]: Tempo, Track, more cushioned for Half/Marathon.
* Scott Supertrac RC 2 Trail (270 g) [2026-01]: Cross-Country.
** 1 size up

Consider:
* ASICS Metaspeed Sky/Edge Tokyo (188 g, £240): Races/speed
* ASICS MegaBlast (230g, £210): Fast non-plate
* ASICS Metaspeed Ride (282 g, £180)
* ASICS Sonicblast Tokyo (256 g, *£170): Plate version of novablast? Tempo?
* ASICS Magic Speed 4 (242 g, £160 - 15%): Plate, tempo/speed work.
* ASICS Novablast 5 (260 g, *£135)
* ASICS Trabuco 14 (* £140): Trail
* Li-Ning Eedian 6 Elite (~200 g): Races
* Li-Ning Eedian 6 Challenger (~200 g): Propulsion and stability

Retired:
* ASICS NovaBlast 3 (252 g) [2023-07]: Tempo/Track/Parkrun
* Saucony Mens Ride 17 (282 g) [2024-03]: Easy Run, Daily
* ASICS Cumulus
* ASICS Nimbus 22
* ASICS Nimbus 24 [2023-07]

== Research ==

* [https://www.researchgate.net/profile/Malcolm-Collins/publication/49674432_Increased_running_speed_and_previous_cramps_rather_than_dehydration_or_serum_sodium_changes_predict_exercise-associated_muscle_cramping_A_prospective_cohort_study_in_210_Ironman_triathletes/links/0a85e53c93b820db45000000/Increased-running-speed-and-previous-cramps-rather-than-dehydration-or-serum-sodium-changes-predict-exercise-associated-muscle-cramping-A-prospective-cohort-study-in-210-Ironman-triathletes.pdf Increased running speed and previous cramps rather than dehydration or serum sodium]

== YouTube ==

Runners:
* [https://www.youtube.com/@BenParkes Ben Parkes]
* [https://www.youtube.com/@kofuzi Kofuzi]
* [https://www.youtube.com/@justalilbester Nick Bester]
* [https://www.youtube.com/@PhilyBowden Phily Bowden]
* [https://www.youtube.com/@RanToJapan Ran To Japan]
* [https://www.youtube.com/@runningchannel The Running Channel]

Physio/Coach:
* [https://www.youtube.com/@SpringSnabbare Fredrik Zillén]
* [https://www.youtube.com/@NicklasRossnerPT Nick Rossner]
* [https://www.youtube.com/@runelitecoach Run Elite]
* [https://www.youtube.com/@TheRunExperience The Run Experience]
* [https://www.youtube.com/@SteveMagness Steve Magness]

== Diet & Supplements ==

* Eat at least 2 hours before a race
* Marathon/Half:
** Start taking carbs 20 mins after the start of a race
** At least 60 g / hour
** SiS GO Isotonic: 22 g carbs (general training)
** SiS Beta: 40 g carbs (important long races)
* Reduce oil intake which reduces nitric oxide
* Nitric oxide rich foods: rhubarb, celery, lettuce, beetroot, watermelon
* Sodium
** Suggested 300 - 600 mg/hr; up to 1 g/hr on very hot days.
** 2 tablets: 200 mg
* Caffeine
** 3 - 6 mg/kg -> ~ 400 mg (2 tablets)
** ~ 30 - 60 mins prior to race
** ~ 6 hours half life
* Turmeric
** Taken after exercise, can help with DOMS/recovery/anti-inflammatory
** Eat with black pepper or fat to aid absorption
* Creatine Monohydrate
** 5 - 10 g daily
* Magnesium Glycinate
** 3 g daily
* Collagen
** 10 - 15 g of hydrolyzed collagen peptides
** Collagen synthesis is dependent on Vitamin C
** 30 – 60 mins before strength training
** Do not take caffeine beforehand

Running

2026-05-10T18:55:06Z

NickPGSmith: /* 5k */

== Distances ==

See [https://www.calculator.net/pace-calculator.html Pace Calculator].

=== 5 k ===

* [https://www.parkrun.org.uk/parkrunner/6454631/all/ All Parkruns]

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2023-08-12||[https://www.parkrun.org.uk/swanseabay/parkrunner/6454631/ Swansea Bay Parkrun]||19:27||3:53||
|-
|2024-05-112026-04-27||[https://www.parkrun.org.uk/southnorwood/parkrunner/6454631/ South Norwood Parkrun]||19:55||3:59||
|-
|2024-06-29||[https://www.parkrun.org.uk/crystalpalace/parkrunner/6454631/ Crystal Palance Parkrun]||20:43||4:09||
|-
|2024-07-27||[https://www.parkrun.org.uk/bromley/parkrunner/6454631/ Bromley Parkrun]||20:27||4:05||
|-
|2025-03-01||[https://www.parkrun.org.uk/medina/parkrunner/6454631/ Medina IOW Parkrun]||22:04||4:25||
|-
|2025-08-17||[https://results.runthrough.co.uk/myresults.aspx?uid=16487-5495-2-25249 Dulwich Park]||19:58||4:00||13th Overall, 1st in V50 category Pacer V2
|}

Target: 20:00 (4:00 min/km)

=== 10 k ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2025-01-19||Regent's Park||43:03||4:18||2 weeks off/with injury. Metaspeed, cool.
|-
|2025-06-18||[https://results.netiming.co.uk/results.aspx?CId=20008&RId=465 Norman Park]||44:18||4:26||32nd of 292 overall. Pacer V2, Very hot.
|-
|2025-08-24||[https://results.runthrough.co.uk/myresults.aspx?CId=16487&RId=5504&EId=1&AId=1103850 Regent's Park]||41:57||4:12||18th of 362 overall. Metaspeed, warmish.
|-
|2026-06-14||[https://www.orpingtonroadrunners.org.uk/high-elms-10k High Elms]|| || ||
|-
|}

Target: 42:00 (4:12 min/km)

=== 10 mile (16 km) ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2026-06-07||Dorking|| || ||
|-
|}

Target: ?:? (?:? min/km)

=== Half (21.1 km) ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2023-09-03||London [https://www.thebighalf.co.uk/ Big Half]||1:36:57||4:36||Hot
|-
|2024-09-01||London Big Half||1:32:20||4:23||Hot
|-
|2025-09-07||London Big Half||1:32:06||4:22||Warm. On 1:30 pace until halfway, legs tiring. Insufficient training at race pace?
|-
|2026-09-06||London Big Half|| || ||

|}

Target: 1:30:00 (4:16 min/km)

Notes from BH:
* Pre-race warmup walk
* Fueling plan
* Plan point of sprint finish earlier

=== Marathon (42.2 km) ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes

|-
|2022-05-01||[https://mkmarathon.com/ Milton Keynes]||3:53:00||5:31||Cramp near end: no fueling plan.
|-
|2023-05-01||Milton Keynes||3:34:04||5:04||
|-
|2024-05-06||Milton Keynes||3:21:04||4:46||
|-
|2025-05-05||Milton Keynes||3:40:21||5:13||After injury: insufficient long runs. Cool, 5 Gells/tablets/2 caffine Severe cramp in last 6 km
|-
|2025-10-18||[https://results.runthrough.co.uk/myresults.aspx?uid=16487-5587-6-56342 Battersea Park]||3:19:58||4:44||Cool, flat. 4 Gells + Sweets.Achillies niggle, New Balance Bad blisters, cramp after finish
|-
|2026-04-12||Brighton||3:29:04||4:57||Superblast 2 (Sunny but not too hot, light wind). Only 2 weeks intensive (100+k) after Achilles recovery. Needed to walk at water stations with cups. Fueling: good gel use, 2 caffeine tabs, 2 electrolyte tabs. Steady heart rate. Started to get cramp in last 5 km, very bad (needed to run/walk) in last 2 km.
[https://www.londonmarathonevents.co.uk/sites/default/files/2025-03/BRTN_2025_Road_Closure_Map_v4%201.pdf Map]
|-
|2026-05-04||[https://results.resultsbase.net/myresults.aspx?CId=8&RId=21049&EId=1&AId=81587 Milton Keynes]||3:18:04||4:41||Cool, steady pace, Metaspeed Sky +, good gel/electrolytes, no cramp until a little crossing the finish.
[https://www.mapmyrun.com/routes/view/5974644058 Map]
|-
|2026-10-24||Battersea Park|| || ||

|}

Targets:
* 3:30:00 (4:59 min/km)
* 3:20:00 (4:44 min/km)
* 3:15:00 (4:37 min/km)

== Training ==

* Polarised Training:
** Mostly consistent slow runs, high volume
** Speed work at Parkrun and track.
* Taper
** 2 - 3 weeks unnecessary if comfortable with prior volume, so used to recovering.
** Reduce volume but maintain intensity
* Sprints
** Hill sprints develop power; high cadence/look up not down
** Sprint training should be done not to exhaustion: multiple short bursts to engage fast twitch muscles

* Alternate:
** 2 weeks High Load (100+ km)
** 1 week De-load
** Vary according to feel, additional races
** Do not attempt full send Parkrun every week

{| class="wikitable"
! !!Mon!!Tue!!Wed!!Thu!!Fri!!Sat!!Sun

|-
|High Load
|18 km
|AM: 9 - 18 km; PM: Track, Max effort
|12 km
|18 km
|Rest / S&C
|21 - 37 km
|Rest / 8.5 km depending on previous day
|-
|De-Load
|8 km hill
|AM: 5 km; PM: Track, Max effort
|9 km
|12 km
|Rest / S&C
|''Parkrun'' 2 - 3 km warmup; 5 km race
|Rest / S&C

|}

Distances:
* ~ 6 km : 2 loops around SN Park
* 9 km : Beckenham J - Penge E
* 12 km : to BP Park
* ~ 12.5 km : CPalace - Sydenham - Beckenham J
* ~ 19 km : Elmers - Shirley - WWickham - Beckenham
* ~ 21.6 km : Grenwich observatory and back
* ~ 23 km : Elmers - Shirley - WWickham - Beckenham J with BP Park loop
* ~ 29.3 km : To SB, Grenwich observatory and back
* ~ 31.5 km : Elmers - Shirley - WWickham - Beckenham (and repeat with shortcut)

S/C Excercises:
* Calf Raise
* Bench Lunge
* Plank
* Side Plank
* Toe Walk
* Heel Walk

Form:
* Check, especially when tired
* Stop flapping arms about
* Don't slouch forward

== Shoes ==

Current:
* ASICS Metaspeed Sky+ (204 g) [2023-12]: Important Races: Half/Marathon. Carbon Plate.
* ASICS Novablast 5 (260 g) [2025-01]: Everyday, Easy, Parkrun.
* ASICS Nimbus 27 (300 g) [2025-04]: Extra cushioned, long runs.
* New Balance FuelCell SuperComp Pacer V2 (209 g) [2025-05]: Important Races: 5k/10k. Carbon Plate.
** Half size up, but still too tight for long runs.
* ASICS Gel Pulse 15 (260 g) [2025-09]: Walking, light runs.
* ASICS SuperBlast 2 (250 g) [2026-01]: Tempo, Track, more cushioned for Half/Marathon.
* Scott Supertrac RC 2 Trail (270 g) [2026-01]: Cross-Country.
** 1 size up

Consider:
* ASICS Metaspeed Sky/Edge Tokyo (188 g, £240): Races/speed
* ASICS MegaBlast (230g, £210): Fast non-plate
* ASICS Metaspeed Ride (282 g, £180)
* ASICS Sonicblast Tokyo (256 g, *£170): Plate version of novablast? Tempo?
* ASICS Magic Speed 4 (242 g, £160 - 15%): Plate, tempo/speed work.
* ASICS Novablast 5 (260 g, *£135)
* ASICS Trabuco 14 (* £140): Trail
* Li-Ning Eedian 6 Elite (~200 g): Races
* Li-Ning Eedian 6 Challenger (~200 g): Propulsion and stability

Retired:
* ASICS NovaBlast 3 (252 g) [2023-07]: Tempo/Track/Parkrun
* Saucony Mens Ride 17 (282 g) [2024-03]: Easy Run, Daily
* ASICS Cumulus
* ASICS Nimbus 22
* ASICS Nimbus 24 [2023-07]

== Research ==

* [https://www.researchgate.net/profile/Malcolm-Collins/publication/49674432_Increased_running_speed_and_previous_cramps_rather_than_dehydration_or_serum_sodium_changes_predict_exercise-associated_muscle_cramping_A_prospective_cohort_study_in_210_Ironman_triathletes/links/0a85e53c93b820db45000000/Increased-running-speed-and-previous-cramps-rather-than-dehydration-or-serum-sodium-changes-predict-exercise-associated-muscle-cramping-A-prospective-cohort-study-in-210-Ironman-triathletes.pdf Increased running speed and previous cramps rather than dehydration or serum sodium]

== YouTube ==

Runners:
* [https://www.youtube.com/@BenParkes Ben Parkes]
* [https://www.youtube.com/@kofuzi Kofuzi]
* [https://www.youtube.com/@justalilbester Nick Bester]
* [https://www.youtube.com/@PhilyBowden Phily Bowden]
* [https://www.youtube.com/@RanToJapan Ran To Japan]
* [https://www.youtube.com/@runningchannel The Running Channel]

Physio/Coach:
* [https://www.youtube.com/@SpringSnabbare Fredrik Zillén]
* [https://www.youtube.com/@NicklasRossnerPT Nick Rossner]
* [https://www.youtube.com/@runelitecoach Run Elite]
* [https://www.youtube.com/@TheRunExperience The Run Experience]
* [https://www.youtube.com/@SteveMagness Steve Magness]

== Diet & Supplements ==

* Eat at least 2 hours before a race
* Marathon/Half:
** Start taking carbs 20 mins after the start of a race
** At least 60 g / hour
** SiS GO Isotonic: 22 g carbs (general training)
** SiS Beta: 40 g carbs (important long races)
* Reduce oil intake which reduces nitric oxide
* Nitric oxide rich foods: rhubarb, celery, lettuce, beetroot, watermelon
* Sodium
** Suggested 300 - 600 mg/hr; up to 1 g/hr on very hot days.
** 2 tablets: 200 mg
* Caffeine
** 3 - 6 mg/kg -> ~ 400 mg (2 tablets)
** ~ 30 - 60 mins prior to race
** ~ 6 hours half life
* Turmeric
** Taken after exercise, can help with DOMS/recovery/anti-inflammatory
** Eat with black pepper or fat to aid absorption
* Creatine Monohydrate
** 5 - 10 g daily
* Magnesium Glycinate
** 3 g daily
* Collagen
** 10 - 15 g of hydrolyzed collagen peptides
** Collagen synthesis is dependent on Vitamin C
** 30 – 60 mins before strength training
** Do not take caffeine beforehand

Running

2026-05-10T18:54:58Z

NickPGSmith: /* 10k */

== Distances ==

See [https://www.calculator.net/pace-calculator.html Pace Calculator].

=== 5k ===

* [https://www.parkrun.org.uk/parkrunner/6454631/all/ All Parkruns]

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2023-08-12||[https://www.parkrun.org.uk/swanseabay/parkrunner/6454631/ Swansea Bay Parkrun]||19:27||3:53||
|-
|2024-05-112026-04-27||[https://www.parkrun.org.uk/southnorwood/parkrunner/6454631/ South Norwood Parkrun]||19:55||3:59||
|-
|2024-06-29||[https://www.parkrun.org.uk/crystalpalace/parkrunner/6454631/ Crystal Palance Parkrun]||20:43||4:09||
|-
|2024-07-27||[https://www.parkrun.org.uk/bromley/parkrunner/6454631/ Bromley Parkrun]||20:27||4:05||
|-
|2025-03-01||[https://www.parkrun.org.uk/medina/parkrunner/6454631/ Medina IOW Parkrun]||22:04||4:25||
|-
|2025-08-17||[https://results.runthrough.co.uk/myresults.aspx?uid=16487-5495-2-25249 Dulwich Park]||19:58||4:00||13th Overall, 1st in V50 category Pacer V2
|}

Target: 20:00 (4:00 min/km)

=== 10 k ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2025-01-19||Regent's Park||43:03||4:18||2 weeks off/with injury. Metaspeed, cool.
|-
|2025-06-18||[https://results.netiming.co.uk/results.aspx?CId=20008&RId=465 Norman Park]||44:18||4:26||32nd of 292 overall. Pacer V2, Very hot.
|-
|2025-08-24||[https://results.runthrough.co.uk/myresults.aspx?CId=16487&RId=5504&EId=1&AId=1103850 Regent's Park]||41:57||4:12||18th of 362 overall. Metaspeed, warmish.
|-
|2026-06-14||[https://www.orpingtonroadrunners.org.uk/high-elms-10k High Elms]|| || ||
|-
|}

Target: 42:00 (4:12 min/km)

=== 10 mile (16 km) ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2026-06-07||Dorking|| || ||
|-
|}

Target: ?:? (?:? min/km)

=== Half (21.1 km) ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2023-09-03||London [https://www.thebighalf.co.uk/ Big Half]||1:36:57||4:36||Hot
|-
|2024-09-01||London Big Half||1:32:20||4:23||Hot
|-
|2025-09-07||London Big Half||1:32:06||4:22||Warm. On 1:30 pace until halfway, legs tiring. Insufficient training at race pace?
|-
|2026-09-06||London Big Half|| || ||

|}

Target: 1:30:00 (4:16 min/km)

Notes from BH:
* Pre-race warmup walk
* Fueling plan
* Plan point of sprint finish earlier

=== Marathon (42.2 km) ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes

|-
|2022-05-01||[https://mkmarathon.com/ Milton Keynes]||3:53:00||5:31||Cramp near end: no fueling plan.
|-
|2023-05-01||Milton Keynes||3:34:04||5:04||
|-
|2024-05-06||Milton Keynes||3:21:04||4:46||
|-
|2025-05-05||Milton Keynes||3:40:21||5:13||After injury: insufficient long runs. Cool, 5 Gells/tablets/2 caffine Severe cramp in last 6 km
|-
|2025-10-18||[https://results.runthrough.co.uk/myresults.aspx?uid=16487-5587-6-56342 Battersea Park]||3:19:58||4:44||Cool, flat. 4 Gells + Sweets.Achillies niggle, New Balance Bad blisters, cramp after finish
|-
|2026-04-12||Brighton||3:29:04||4:57||Superblast 2 (Sunny but not too hot, light wind). Only 2 weeks intensive (100+k) after Achilles recovery. Needed to walk at water stations with cups. Fueling: good gel use, 2 caffeine tabs, 2 electrolyte tabs. Steady heart rate. Started to get cramp in last 5 km, very bad (needed to run/walk) in last 2 km.
[https://www.londonmarathonevents.co.uk/sites/default/files/2025-03/BRTN_2025_Road_Closure_Map_v4%201.pdf Map]
|-
|2026-05-04||[https://results.resultsbase.net/myresults.aspx?CId=8&RId=21049&EId=1&AId=81587 Milton Keynes]||3:18:04||4:41||Cool, steady pace, Metaspeed Sky +, good gel/electrolytes, no cramp until a little crossing the finish.
[https://www.mapmyrun.com/routes/view/5974644058 Map]
|-
|2026-10-24||Battersea Park|| || ||

|}

Targets:
* 3:30:00 (4:59 min/km)
* 3:20:00 (4:44 min/km)
* 3:15:00 (4:37 min/km)

== Training ==

* Polarised Training:
** Mostly consistent slow runs, high volume
** Speed work at Parkrun and track.
* Taper
** 2 - 3 weeks unnecessary if comfortable with prior volume, so used to recovering.
** Reduce volume but maintain intensity
* Sprints
** Hill sprints develop power; high cadence/look up not down
** Sprint training should be done not to exhaustion: multiple short bursts to engage fast twitch muscles

* Alternate:
** 2 weeks High Load (100+ km)
** 1 week De-load
** Vary according to feel, additional races
** Do not attempt full send Parkrun every week

{| class="wikitable"
! !!Mon!!Tue!!Wed!!Thu!!Fri!!Sat!!Sun

|-
|High Load
|18 km
|AM: 9 - 18 km; PM: Track, Max effort
|12 km
|18 km
|Rest / S&C
|21 - 37 km
|Rest / 8.5 km depending on previous day
|-
|De-Load
|8 km hill
|AM: 5 km; PM: Track, Max effort
|9 km
|12 km
|Rest / S&C
|''Parkrun'' 2 - 3 km warmup; 5 km race
|Rest / S&C

|}

Distances:
* ~ 6 km : 2 loops around SN Park
* 9 km : Beckenham J - Penge E
* 12 km : to BP Park
* ~ 12.5 km : CPalace - Sydenham - Beckenham J
* ~ 19 km : Elmers - Shirley - WWickham - Beckenham
* ~ 21.6 km : Grenwich observatory and back
* ~ 23 km : Elmers - Shirley - WWickham - Beckenham J with BP Park loop
* ~ 29.3 km : To SB, Grenwich observatory and back
* ~ 31.5 km : Elmers - Shirley - WWickham - Beckenham (and repeat with shortcut)

S/C Excercises:
* Calf Raise
* Bench Lunge
* Plank
* Side Plank
* Toe Walk
* Heel Walk

Form:
* Check, especially when tired
* Stop flapping arms about
* Don't slouch forward

== Shoes ==

Current:
* ASICS Metaspeed Sky+ (204 g) [2023-12]: Important Races: Half/Marathon. Carbon Plate.
* ASICS Novablast 5 (260 g) [2025-01]: Everyday, Easy, Parkrun.
* ASICS Nimbus 27 (300 g) [2025-04]: Extra cushioned, long runs.
* New Balance FuelCell SuperComp Pacer V2 (209 g) [2025-05]: Important Races: 5k/10k. Carbon Plate.
** Half size up, but still too tight for long runs.
* ASICS Gel Pulse 15 (260 g) [2025-09]: Walking, light runs.
* ASICS SuperBlast 2 (250 g) [2026-01]: Tempo, Track, more cushioned for Half/Marathon.
* Scott Supertrac RC 2 Trail (270 g) [2026-01]: Cross-Country.
** 1 size up

Consider:
* ASICS Metaspeed Sky/Edge Tokyo (188 g, £240): Races/speed
* ASICS MegaBlast (230g, £210): Fast non-plate
* ASICS Metaspeed Ride (282 g, £180)
* ASICS Sonicblast Tokyo (256 g, *£170): Plate version of novablast? Tempo?
* ASICS Magic Speed 4 (242 g, £160 - 15%): Plate, tempo/speed work.
* ASICS Novablast 5 (260 g, *£135)
* ASICS Trabuco 14 (* £140): Trail
* Li-Ning Eedian 6 Elite (~200 g): Races
* Li-Ning Eedian 6 Challenger (~200 g): Propulsion and stability

Retired:
* ASICS NovaBlast 3 (252 g) [2023-07]: Tempo/Track/Parkrun
* Saucony Mens Ride 17 (282 g) [2024-03]: Easy Run, Daily
* ASICS Cumulus
* ASICS Nimbus 22
* ASICS Nimbus 24 [2023-07]

== Research ==

* [https://www.researchgate.net/profile/Malcolm-Collins/publication/49674432_Increased_running_speed_and_previous_cramps_rather_than_dehydration_or_serum_sodium_changes_predict_exercise-associated_muscle_cramping_A_prospective_cohort_study_in_210_Ironman_triathletes/links/0a85e53c93b820db45000000/Increased-running-speed-and-previous-cramps-rather-than-dehydration-or-serum-sodium-changes-predict-exercise-associated-muscle-cramping-A-prospective-cohort-study-in-210-Ironman-triathletes.pdf Increased running speed and previous cramps rather than dehydration or serum sodium]

== YouTube ==

Runners:
* [https://www.youtube.com/@BenParkes Ben Parkes]
* [https://www.youtube.com/@kofuzi Kofuzi]
* [https://www.youtube.com/@justalilbester Nick Bester]
* [https://www.youtube.com/@PhilyBowden Phily Bowden]
* [https://www.youtube.com/@RanToJapan Ran To Japan]
* [https://www.youtube.com/@runningchannel The Running Channel]

Physio/Coach:
* [https://www.youtube.com/@SpringSnabbare Fredrik Zillén]
* [https://www.youtube.com/@NicklasRossnerPT Nick Rossner]
* [https://www.youtube.com/@runelitecoach Run Elite]
* [https://www.youtube.com/@TheRunExperience The Run Experience]
* [https://www.youtube.com/@SteveMagness Steve Magness]

== Diet & Supplements ==

* Eat at least 2 hours before a race
* Marathon/Half:
** Start taking carbs 20 mins after the start of a race
** At least 60 g / hour
** SiS GO Isotonic: 22 g carbs (general training)
** SiS Beta: 40 g carbs (important long races)
* Reduce oil intake which reduces nitric oxide
* Nitric oxide rich foods: rhubarb, celery, lettuce, beetroot, watermelon
* Sodium
** Suggested 300 - 600 mg/hr; up to 1 g/hr on very hot days.
** 2 tablets: 200 mg
* Caffeine
** 3 - 6 mg/kg -> ~ 400 mg (2 tablets)
** ~ 30 - 60 mins prior to race
** ~ 6 hours half life
* Turmeric
** Taken after exercise, can help with DOMS/recovery/anti-inflammatory
** Eat with black pepper or fat to aid absorption
* Creatine Monohydrate
** 5 - 10 g daily
* Magnesium Glycinate
** 3 g daily
* Collagen
** 10 - 15 g of hydrolyzed collagen peptides
** Collagen synthesis is dependent on Vitamin C
** 30 – 60 mins before strength training
** Do not take caffeine beforehand

Running

2026-05-10T11:08:13Z

NickPGSmith: /* Research */

== Distances ==

See [https://www.calculator.net/pace-calculator.html Pace Calculator].

=== 5k ===

* [https://www.parkrun.org.uk/parkrunner/6454631/all/ All Parkruns]

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2023-08-12||[https://www.parkrun.org.uk/swanseabay/parkrunner/6454631/ Swansea Bay Parkrun]||19:27||3:53||
|-
|2024-05-112026-04-27||[https://www.parkrun.org.uk/southnorwood/parkrunner/6454631/ South Norwood Parkrun]||19:55||3:59||
|-
|2024-06-29||[https://www.parkrun.org.uk/crystalpalace/parkrunner/6454631/ Crystal Palance Parkrun]||20:43||4:09||
|-
|2024-07-27||[https://www.parkrun.org.uk/bromley/parkrunner/6454631/ Bromley Parkrun]||20:27||4:05||
|-
|2025-03-01||[https://www.parkrun.org.uk/medina/parkrunner/6454631/ Medina IOW Parkrun]||22:04||4:25||
|-
|2025-08-17||[https://results.runthrough.co.uk/myresults.aspx?uid=16487-5495-2-25249 Dulwich Park]||19:58||4:00||13th Overall, 1st in V50 category Pacer V2
|}

Target: 20:00 (4:00 min/km)

=== 10k ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2025-01-19||Regent's Park||43:03||4:18||2 weeks off/with injury. Metaspeed, cool.
|-
|2025-06-18||[https://results.netiming.co.uk/results.aspx?CId=20008&RId=465 Norman Park]||44:18||4:26||32nd of 292 overall. Pacer V2, Very hot.
|-
|2025-08-24||[https://results.runthrough.co.uk/myresults.aspx?CId=16487&RId=5504&EId=1&AId=1103850 Regent's Park]||41:57||4:12||18th of 362 overall. Metaspeed, warmish.
|-
|2026-06-14||[https://www.orpingtonroadrunners.org.uk/high-elms-10k High Elms]|| || ||
|-
|}

Target: 42:00 (4:12 min/km)

=== Half (21.1 km) ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2023-09-03||London [https://www.thebighalf.co.uk/ Big Half]||1:36:57||4:36||Hot
|-
|2024-09-01||London Big Half||1:32:20||4:23||Hot
|-
|2025-09-07||London Big Half||1:32:06||4:22||Warm. On 1:30 pace until halfway, legs tiring. Insufficient training at race pace?
|-
|2026-09-06||London Big Half|| || ||

|}

Target: 1:30:00 (4:16 min/km)

Notes from BH:
* Pre-race warmup walk
* Fueling plan
* Plan point of sprint finish earlier

=== Marathon (42.2 km) ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes

|-
|2022-05-01||[https://mkmarathon.com/ Milton Keynes]||3:53:00||5:31||Cramp near end: no fueling plan.
|-
|2023-05-01||Milton Keynes||3:34:04||5:04||
|-
|2024-05-06||Milton Keynes||3:21:04||4:46||
|-
|2025-05-05||Milton Keynes||3:40:21||5:13||After injury: insufficient long runs. Cool, 5 Gells/tablets/2 caffine Severe cramp in last 6 km
|-
|2025-10-18||[https://results.runthrough.co.uk/myresults.aspx?uid=16487-5587-6-56342 Battersea Park]||3:19:58||4:44||Cool, flat. 4 Gells + Sweets.Achillies niggle, New Balance Bad blisters, cramp after finish
|-
|2026-04-12||Brighton||3:29:04||4:57||Superblast 2 (Sunny but not too hot, light wind). Only 2 weeks intensive (100+k) after Achilles recovery. Needed to walk at water stations with cups. Fueling: good gel use, 2 caffeine tabs, 2 electrolyte tabs. Steady heart rate. Started to get cramp in last 5 km, very bad (needed to run/walk) in last 2 km.
[https://www.londonmarathonevents.co.uk/sites/default/files/2025-03/BRTN_2025_Road_Closure_Map_v4%201.pdf Map]
|-
|2026-05-04||[https://results.resultsbase.net/myresults.aspx?CId=8&RId=21049&EId=1&AId=81587 Milton Keynes]||3:18:04||4:41||Cool, steady pace, Metaspeed Sky +, good gel/electrolytes, no cramp until a little crossing the finish.
[https://www.mapmyrun.com/routes/view/5974644058 Map]
|-
|2026-10-24||Battersea Park|| || ||

|}

Targets:
* 3:30:00 (4:59 min/km)
* 3:20:00 (4:44 min/km)
* 3:15:00 (4:37 min/km)

== Training ==

* Polarised Training:
** Mostly consistent slow runs, high volume
** Speed work at Parkrun and track.
* Taper
** 2 - 3 weeks unnecessary if comfortable with prior volume, so used to recovering.
** Reduce volume but maintain intensity
* Sprints
** Hill sprints develop power; high cadence/look up not down
** Sprint training should be done not to exhaustion: multiple short bursts to engage fast twitch muscles

* Alternate:
** 2 weeks High Load (100+ km)
** 1 week De-load
** Vary according to feel, additional races
** Do not attempt full send Parkrun every week

{| class="wikitable"
! !!Mon!!Tue!!Wed!!Thu!!Fri!!Sat!!Sun

|-
|High Load
|18 km
|AM: 9 - 18 km; PM: Track, Max effort
|12 km
|18 km
|Rest / S&C
|21 - 37 km
|Rest / 8.5 km depending on previous day
|-
|De-Load
|8 km hill
|AM: 5 km; PM: Track, Max effort
|9 km
|12 km
|Rest / S&C
|''Parkrun'' 2 - 3 km warmup; 5 km race
|Rest / S&C

|}

Distances:
* ~ 6 km : 2 loops around SN Park
* 9 km : Beckenham J - Penge E
* 12 km : to BP Park
* ~ 12.5 km : CPalace - Sydenham - Beckenham J
* ~ 19 km : Elmers - Shirley - WWickham - Beckenham
* ~ 21.6 km : Grenwich observatory and back
* ~ 23 km : Elmers - Shirley - WWickham - Beckenham J with BP Park loop
* ~ 29.3 km : To SB, Grenwich observatory and back
* ~ 31.5 km : Elmers - Shirley - WWickham - Beckenham (and repeat with shortcut)

S/C Excercises:
* Calf Raise
* Bench Lunge
* Plank
* Side Plank
* Toe Walk
* Heel Walk

Form:
* Check, especially when tired
* Stop flapping arms about
* Don't slouch forward

== Shoes ==

Current:
* ASICS Metaspeed Sky+ (204 g) [2023-12]: Important Races: Half/Marathon. Carbon Plate.
* ASICS Novablast 5 (260 g) [2025-01]: Everyday, Easy, Parkrun.
* ASICS Nimbus 27 (300 g) [2025-04]: Extra cushioned, long runs.
* New Balance FuelCell SuperComp Pacer V2 (209 g) [2025-05]: Important Races: 5k/10k. Carbon Plate.
** Half size up, but still too tight for long runs.
* ASICS Gel Pulse 15 (260 g) [2025-09]: Walking, light runs.
* ASICS SuperBlast 2 (250 g) [2026-01]: Tempo, Track, more cushioned for Half/Marathon.
* Scott Supertrac RC 2 Trail (270 g) [2026-01]: Cross-Country.
** 1 size up

Consider:
* ASICS Metaspeed Sky/Edge Tokyo (188 g, £240): Races/speed
* ASICS MegaBlast (230g, £210): Fast non-plate
* ASICS Metaspeed Ride (282 g, £180)
* ASICS Sonicblast Tokyo (256 g, *£170): Plate version of novablast? Tempo?
* ASICS Magic Speed 4 (242 g, £160 - 15%): Plate, tempo/speed work.
* ASICS Novablast 5 (260 g, *£135)
* ASICS Trabuco 14 (* £140): Trail
* Li-Ning Eedian 6 Elite (~200 g): Races
* Li-Ning Eedian 6 Challenger (~200 g): Propulsion and stability

Retired:
* ASICS NovaBlast 3 (252 g) [2023-07]: Tempo/Track/Parkrun
* Saucony Mens Ride 17 (282 g) [2024-03]: Easy Run, Daily
* ASICS Cumulus
* ASICS Nimbus 22
* ASICS Nimbus 24 [2023-07]

== Research ==

* [https://www.researchgate.net/profile/Malcolm-Collins/publication/49674432_Increased_running_speed_and_previous_cramps_rather_than_dehydration_or_serum_sodium_changes_predict_exercise-associated_muscle_cramping_A_prospective_cohort_study_in_210_Ironman_triathletes/links/0a85e53c93b820db45000000/Increased-running-speed-and-previous-cramps-rather-than-dehydration-or-serum-sodium-changes-predict-exercise-associated-muscle-cramping-A-prospective-cohort-study-in-210-Ironman-triathletes.pdf Increased running speed and previous cramps rather than dehydration or serum sodium]

== YouTube ==

Runners:
* [https://www.youtube.com/@BenParkes Ben Parkes]
* [https://www.youtube.com/@kofuzi Kofuzi]
* [https://www.youtube.com/@justalilbester Nick Bester]
* [https://www.youtube.com/@PhilyBowden Phily Bowden]
* [https://www.youtube.com/@RanToJapan Ran To Japan]
* [https://www.youtube.com/@runningchannel The Running Channel]

Physio/Coach:
* [https://www.youtube.com/@SpringSnabbare Fredrik Zillén]
* [https://www.youtube.com/@NicklasRossnerPT Nick Rossner]
* [https://www.youtube.com/@runelitecoach Run Elite]
* [https://www.youtube.com/@TheRunExperience The Run Experience]
* [https://www.youtube.com/@SteveMagness Steve Magness]

== Diet & Supplements ==

* Eat at least 2 hours before a race
* Marathon/Half:
** Start taking carbs 20 mins after the start of a race
** At least 60 g / hour
** SiS GO Isotonic: 22 g carbs (general training)
** SiS Beta: 40 g carbs (important long races)
* Reduce oil intake which reduces nitric oxide
* Nitric oxide rich foods: rhubarb, celery, lettuce, beetroot, watermelon
* Sodium
** Suggested 300 - 600 mg/hr; up to 1 g/hr on very hot days.
** 2 tablets: 200 mg
* Caffeine
** 3 - 6 mg/kg -> ~ 400 mg (2 tablets)
** ~ 30 - 60 mins prior to race
** ~ 6 hours half life
* Turmeric
** Taken after exercise, can help with DOMS/recovery/anti-inflammatory
** Eat with black pepper or fat to aid absorption
* Creatine Monohydrate
** 5 - 10 g daily
* Magnesium Glycinate
** 3 g daily
* Collagen
** 10 - 15 g of hydrolyzed collagen peptides
** Collagen synthesis is dependent on Vitamin C
** 30 – 60 mins before strength training
** Do not take caffeine beforehand

Running

2026-05-10T11:07:23Z

NickPGSmith: /* Research */

== Distances ==

See [https://www.calculator.net/pace-calculator.html Pace Calculator].

=== 5k ===

* [https://www.parkrun.org.uk/parkrunner/6454631/all/ All Parkruns]

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2023-08-12||[https://www.parkrun.org.uk/swanseabay/parkrunner/6454631/ Swansea Bay Parkrun]||19:27||3:53||
|-
|2024-05-112026-04-27||[https://www.parkrun.org.uk/southnorwood/parkrunner/6454631/ South Norwood Parkrun]||19:55||3:59||
|-
|2024-06-29||[https://www.parkrun.org.uk/crystalpalace/parkrunner/6454631/ Crystal Palance Parkrun]||20:43||4:09||
|-
|2024-07-27||[https://www.parkrun.org.uk/bromley/parkrunner/6454631/ Bromley Parkrun]||20:27||4:05||
|-
|2025-03-01||[https://www.parkrun.org.uk/medina/parkrunner/6454631/ Medina IOW Parkrun]||22:04||4:25||
|-
|2025-08-17||[https://results.runthrough.co.uk/myresults.aspx?uid=16487-5495-2-25249 Dulwich Park]||19:58||4:00||13th Overall, 1st in V50 category Pacer V2
|}

Target: 20:00 (4:00 min/km)

=== 10k ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2025-01-19||Regent's Park||43:03||4:18||2 weeks off/with injury. Metaspeed, cool.
|-
|2025-06-18||[https://results.netiming.co.uk/results.aspx?CId=20008&RId=465 Norman Park]||44:18||4:26||32nd of 292 overall. Pacer V2, Very hot.
|-
|2025-08-24||[https://results.runthrough.co.uk/myresults.aspx?CId=16487&RId=5504&EId=1&AId=1103850 Regent's Park]||41:57||4:12||18th of 362 overall. Metaspeed, warmish.
|-
|2026-06-14||[https://www.orpingtonroadrunners.org.uk/high-elms-10k High Elms]|| || ||
|-
|}

Target: 42:00 (4:12 min/km)

=== Half (21.1 km) ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2023-09-03||London [https://www.thebighalf.co.uk/ Big Half]||1:36:57||4:36||Hot
|-
|2024-09-01||London Big Half||1:32:20||4:23||Hot
|-
|2025-09-07||London Big Half||1:32:06||4:22||Warm. On 1:30 pace until halfway, legs tiring. Insufficient training at race pace?
|-
|2026-09-06||London Big Half|| || ||

|}

Target: 1:30:00 (4:16 min/km)

Notes from BH:
* Pre-race warmup walk
* Fueling plan
* Plan point of sprint finish earlier

=== Marathon (42.2 km) ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes

|-
|2022-05-01||[https://mkmarathon.com/ Milton Keynes]||3:53:00||5:31||Cramp near end: no fueling plan.
|-
|2023-05-01||Milton Keynes||3:34:04||5:04||
|-
|2024-05-06||Milton Keynes||3:21:04||4:46||
|-
|2025-05-05||Milton Keynes||3:40:21||5:13||After injury: insufficient long runs. Cool, 5 Gells/tablets/2 caffine Severe cramp in last 6 km
|-
|2025-10-18||[https://results.runthrough.co.uk/myresults.aspx?uid=16487-5587-6-56342 Battersea Park]||3:19:58||4:44||Cool, flat. 4 Gells + Sweets.Achillies niggle, New Balance Bad blisters, cramp after finish
|-
|2026-04-12||Brighton||3:29:04||4:57||Superblast 2 (Sunny but not too hot, light wind). Only 2 weeks intensive (100+k) after Achilles recovery. Needed to walk at water stations with cups. Fueling: good gel use, 2 caffeine tabs, 2 electrolyte tabs. Steady heart rate. Started to get cramp in last 5 km, very bad (needed to run/walk) in last 2 km.
[https://www.londonmarathonevents.co.uk/sites/default/files/2025-03/BRTN_2025_Road_Closure_Map_v4%201.pdf Map]
|-
|2026-05-04||[https://results.resultsbase.net/myresults.aspx?CId=8&RId=21049&EId=1&AId=81587 Milton Keynes]||3:18:04||4:41||Cool, steady pace, Metaspeed Sky +, good gel/electrolytes, no cramp until a little crossing the finish.
[https://www.mapmyrun.com/routes/view/5974644058 Map]
|-
|2026-10-24||Battersea Park|| || ||

|}

Targets:
* 3:30:00 (4:59 min/km)
* 3:20:00 (4:44 min/km)
* 3:15:00 (4:37 min/km)

== Training ==

* Polarised Training:
** Mostly consistent slow runs, high volume
** Speed work at Parkrun and track.
* Taper
** 2 - 3 weeks unnecessary if comfortable with prior volume, so used to recovering.
** Reduce volume but maintain intensity
* Sprints
** Hill sprints develop power; high cadence/look up not down
** Sprint training should be done not to exhaustion: multiple short bursts to engage fast twitch muscles

* Alternate:
** 2 weeks High Load (100+ km)
** 1 week De-load
** Vary according to feel, additional races
** Do not attempt full send Parkrun every week

{| class="wikitable"
! !!Mon!!Tue!!Wed!!Thu!!Fri!!Sat!!Sun

|-
|High Load
|18 km
|AM: 9 - 18 km; PM: Track, Max effort
|12 km
|18 km
|Rest / S&C
|21 - 37 km
|Rest / 8.5 km depending on previous day
|-
|De-Load
|8 km hill
|AM: 5 km; PM: Track, Max effort
|9 km
|12 km
|Rest / S&C
|''Parkrun'' 2 - 3 km warmup; 5 km race
|Rest / S&C

|}

Distances:
* ~ 6 km : 2 loops around SN Park
* 9 km : Beckenham J - Penge E
* 12 km : to BP Park
* ~ 12.5 km : CPalace - Sydenham - Beckenham J
* ~ 19 km : Elmers - Shirley - WWickham - Beckenham
* ~ 21.6 km : Grenwich observatory and back
* ~ 23 km : Elmers - Shirley - WWickham - Beckenham J with BP Park loop
* ~ 29.3 km : To SB, Grenwich observatory and back
* ~ 31.5 km : Elmers - Shirley - WWickham - Beckenham (and repeat with shortcut)

S/C Excercises:
* Calf Raise
* Bench Lunge
* Plank
* Side Plank
* Toe Walk
* Heel Walk

Form:
* Check, especially when tired
* Stop flapping arms about
* Don't slouch forward

== Shoes ==

Current:
* ASICS Metaspeed Sky+ (204 g) [2023-12]: Important Races: Half/Marathon. Carbon Plate.
* ASICS Novablast 5 (260 g) [2025-01]: Everyday, Easy, Parkrun.
* ASICS Nimbus 27 (300 g) [2025-04]: Extra cushioned, long runs.
* New Balance FuelCell SuperComp Pacer V2 (209 g) [2025-05]: Important Races: 5k/10k. Carbon Plate.
** Half size up, but still too tight for long runs.
* ASICS Gel Pulse 15 (260 g) [2025-09]: Walking, light runs.
* ASICS SuperBlast 2 (250 g) [2026-01]: Tempo, Track, more cushioned for Half/Marathon.
* Scott Supertrac RC 2 Trail (270 g) [2026-01]: Cross-Country.
** 1 size up

Consider:
* ASICS Metaspeed Sky/Edge Tokyo (188 g, £240): Races/speed
* ASICS MegaBlast (230g, £210): Fast non-plate
* ASICS Metaspeed Ride (282 g, £180)
* ASICS Sonicblast Tokyo (256 g, *£170): Plate version of novablast? Tempo?
* ASICS Magic Speed 4 (242 g, £160 - 15%): Plate, tempo/speed work.
* ASICS Novablast 5 (260 g, *£135)
* ASICS Trabuco 14 (* £140): Trail
* Li-Ning Eedian 6 Elite (~200 g): Races
* Li-Ning Eedian 6 Challenger (~200 g): Propulsion and stability

Retired:
* ASICS NovaBlast 3 (252 g) [2023-07]: Tempo/Track/Parkrun
* Saucony Mens Ride 17 (282 g) [2024-03]: Easy Run, Daily
* ASICS Cumulus
* ASICS Nimbus 22
* ASICS Nimbus 24 [2023-07]

== Research ==

* [https://www.researchgate.net/profile/Malcolm-Collins/publication/49674432_Increased_running_speed_and_previous_cramps_rather_than_dehydration_or_serum_sodium_changes_predict_exercise-associated_muscle_cramping_A_prospective_cohort_study_in_210_Ironman_triathletes/links/0a85e53c93b820db45000000/Increased-running-speed-and-previous-cramps-rather-than-dehydration-or-serum-sodium-changes-predict-exercise-associated-muscle-cramping-A-prospective-cohort-study-in-210-Ironman-triathletes.pdf Increased running speed and previous cramps rather
than dehydration or serum sodium]

== YouTube ==

Runners:
* [https://www.youtube.com/@BenParkes Ben Parkes]
* [https://www.youtube.com/@kofuzi Kofuzi]
* [https://www.youtube.com/@justalilbester Nick Bester]
* [https://www.youtube.com/@PhilyBowden Phily Bowden]
* [https://www.youtube.com/@RanToJapan Ran To Japan]
* [https://www.youtube.com/@runningchannel The Running Channel]

Physio/Coach:
* [https://www.youtube.com/@SpringSnabbare Fredrik Zillén]
* [https://www.youtube.com/@NicklasRossnerPT Nick Rossner]
* [https://www.youtube.com/@runelitecoach Run Elite]
* [https://www.youtube.com/@TheRunExperience The Run Experience]
* [https://www.youtube.com/@SteveMagness Steve Magness]

== Diet & Supplements ==

* Eat at least 2 hours before a race
* Marathon/Half:
** Start taking carbs 20 mins after the start of a race
** At least 60 g / hour
** SiS GO Isotonic: 22 g carbs (general training)
** SiS Beta: 40 g carbs (important long races)
* Reduce oil intake which reduces nitric oxide
* Nitric oxide rich foods: rhubarb, celery, lettuce, beetroot, watermelon
* Sodium
** Suggested 300 - 600 mg/hr; up to 1 g/hr on very hot days.
** 2 tablets: 200 mg
* Caffeine
** 3 - 6 mg/kg -> ~ 400 mg (2 tablets)
** ~ 30 - 60 mins prior to race
** ~ 6 hours half life
* Turmeric
** Taken after exercise, can help with DOMS/recovery/anti-inflammatory
** Eat with black pepper or fat to aid absorption
* Creatine Monohydrate
** 5 - 10 g daily
* Magnesium Glycinate
** 3 g daily
* Collagen
** 10 - 15 g of hydrolyzed collagen peptides
** Collagen synthesis is dependent on Vitamin C
** 30 – 60 mins before strength training
** Do not take caffeine beforehand

Running

2026-05-10T11:06:53Z

NickPGSmith: /* YouTube */

== Distances ==

See [https://www.calculator.net/pace-calculator.html Pace Calculator].

=== 5k ===

* [https://www.parkrun.org.uk/parkrunner/6454631/all/ All Parkruns]

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2023-08-12||[https://www.parkrun.org.uk/swanseabay/parkrunner/6454631/ Swansea Bay Parkrun]||19:27||3:53||
|-
|2024-05-112026-04-27||[https://www.parkrun.org.uk/southnorwood/parkrunner/6454631/ South Norwood Parkrun]||19:55||3:59||
|-
|2024-06-29||[https://www.parkrun.org.uk/crystalpalace/parkrunner/6454631/ Crystal Palance Parkrun]||20:43||4:09||
|-
|2024-07-27||[https://www.parkrun.org.uk/bromley/parkrunner/6454631/ Bromley Parkrun]||20:27||4:05||
|-
|2025-03-01||[https://www.parkrun.org.uk/medina/parkrunner/6454631/ Medina IOW Parkrun]||22:04||4:25||
|-
|2025-08-17||[https://results.runthrough.co.uk/myresults.aspx?uid=16487-5495-2-25249 Dulwich Park]||19:58||4:00||13th Overall, 1st in V50 category Pacer V2
|}

Target: 20:00 (4:00 min/km)

=== 10k ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2025-01-19||Regent's Park||43:03||4:18||2 weeks off/with injury. Metaspeed, cool.
|-
|2025-06-18||[https://results.netiming.co.uk/results.aspx?CId=20008&RId=465 Norman Park]||44:18||4:26||32nd of 292 overall. Pacer V2, Very hot.
|-
|2025-08-24||[https://results.runthrough.co.uk/myresults.aspx?CId=16487&RId=5504&EId=1&AId=1103850 Regent's Park]||41:57||4:12||18th of 362 overall. Metaspeed, warmish.
|-
|2026-06-14||[https://www.orpingtonroadrunners.org.uk/high-elms-10k High Elms]|| || ||
|-
|}

Target: 42:00 (4:12 min/km)

=== Half (21.1 km) ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2023-09-03||London [https://www.thebighalf.co.uk/ Big Half]||1:36:57||4:36||Hot
|-
|2024-09-01||London Big Half||1:32:20||4:23||Hot
|-
|2025-09-07||London Big Half||1:32:06||4:22||Warm. On 1:30 pace until halfway, legs tiring. Insufficient training at race pace?
|-
|2026-09-06||London Big Half|| || ||

|}

Target: 1:30:00 (4:16 min/km)

Notes from BH:
* Pre-race warmup walk
* Fueling plan
* Plan point of sprint finish earlier

=== Marathon (42.2 km) ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes

|-
|2022-05-01||[https://mkmarathon.com/ Milton Keynes]||3:53:00||5:31||Cramp near end: no fueling plan.
|-
|2023-05-01||Milton Keynes||3:34:04||5:04||
|-
|2024-05-06||Milton Keynes||3:21:04||4:46||
|-
|2025-05-05||Milton Keynes||3:40:21||5:13||After injury: insufficient long runs. Cool, 5 Gells/tablets/2 caffine Severe cramp in last 6 km
|-
|2025-10-18||[https://results.runthrough.co.uk/myresults.aspx?uid=16487-5587-6-56342 Battersea Park]||3:19:58||4:44||Cool, flat. 4 Gells + Sweets.Achillies niggle, New Balance Bad blisters, cramp after finish
|-
|2026-04-12||Brighton||3:29:04||4:57||Superblast 2 (Sunny but not too hot, light wind). Only 2 weeks intensive (100+k) after Achilles recovery. Needed to walk at water stations with cups. Fueling: good gel use, 2 caffeine tabs, 2 electrolyte tabs. Steady heart rate. Started to get cramp in last 5 km, very bad (needed to run/walk) in last 2 km.
[https://www.londonmarathonevents.co.uk/sites/default/files/2025-03/BRTN_2025_Road_Closure_Map_v4%201.pdf Map]
|-
|2026-05-04||[https://results.resultsbase.net/myresults.aspx?CId=8&RId=21049&EId=1&AId=81587 Milton Keynes]||3:18:04||4:41||Cool, steady pace, Metaspeed Sky +, good gel/electrolytes, no cramp until a little crossing the finish.
[https://www.mapmyrun.com/routes/view/5974644058 Map]
|-
|2026-10-24||Battersea Park|| || ||

|}

Targets:
* 3:30:00 (4:59 min/km)
* 3:20:00 (4:44 min/km)
* 3:15:00 (4:37 min/km)

== Training ==

* Polarised Training:
** Mostly consistent slow runs, high volume
** Speed work at Parkrun and track.
* Taper
** 2 - 3 weeks unnecessary if comfortable with prior volume, so used to recovering.
** Reduce volume but maintain intensity
* Sprints
** Hill sprints develop power; high cadence/look up not down
** Sprint training should be done not to exhaustion: multiple short bursts to engage fast twitch muscles

* Alternate:
** 2 weeks High Load (100+ km)
** 1 week De-load
** Vary according to feel, additional races
** Do not attempt full send Parkrun every week

{| class="wikitable"
! !!Mon!!Tue!!Wed!!Thu!!Fri!!Sat!!Sun

|-
|High Load
|18 km
|AM: 9 - 18 km; PM: Track, Max effort
|12 km
|18 km
|Rest / S&C
|21 - 37 km
|Rest / 8.5 km depending on previous day
|-
|De-Load
|8 km hill
|AM: 5 km; PM: Track, Max effort
|9 km
|12 km
|Rest / S&C
|''Parkrun'' 2 - 3 km warmup; 5 km race
|Rest / S&C

|}

Distances:
* ~ 6 km : 2 loops around SN Park
* 9 km : Beckenham J - Penge E
* 12 km : to BP Park
* ~ 12.5 km : CPalace - Sydenham - Beckenham J
* ~ 19 km : Elmers - Shirley - WWickham - Beckenham
* ~ 21.6 km : Grenwich observatory and back
* ~ 23 km : Elmers - Shirley - WWickham - Beckenham J with BP Park loop
* ~ 29.3 km : To SB, Grenwich observatory and back
* ~ 31.5 km : Elmers - Shirley - WWickham - Beckenham (and repeat with shortcut)

S/C Excercises:
* Calf Raise
* Bench Lunge
* Plank
* Side Plank
* Toe Walk
* Heel Walk

Form:
* Check, especially when tired
* Stop flapping arms about
* Don't slouch forward

== Shoes ==

Current:
* ASICS Metaspeed Sky+ (204 g) [2023-12]: Important Races: Half/Marathon. Carbon Plate.
* ASICS Novablast 5 (260 g) [2025-01]: Everyday, Easy, Parkrun.
* ASICS Nimbus 27 (300 g) [2025-04]: Extra cushioned, long runs.
* New Balance FuelCell SuperComp Pacer V2 (209 g) [2025-05]: Important Races: 5k/10k. Carbon Plate.
** Half size up, but still too tight for long runs.
* ASICS Gel Pulse 15 (260 g) [2025-09]: Walking, light runs.
* ASICS SuperBlast 2 (250 g) [2026-01]: Tempo, Track, more cushioned for Half/Marathon.
* Scott Supertrac RC 2 Trail (270 g) [2026-01]: Cross-Country.
** 1 size up

Consider:
* ASICS Metaspeed Sky/Edge Tokyo (188 g, £240): Races/speed
* ASICS MegaBlast (230g, £210): Fast non-plate
* ASICS Metaspeed Ride (282 g, £180)
* ASICS Sonicblast Tokyo (256 g, *£170): Plate version of novablast? Tempo?
* ASICS Magic Speed 4 (242 g, £160 - 15%): Plate, tempo/speed work.
* ASICS Novablast 5 (260 g, *£135)
* ASICS Trabuco 14 (* £140): Trail
* Li-Ning Eedian 6 Elite (~200 g): Races
* Li-Ning Eedian 6 Challenger (~200 g): Propulsion and stability

Retired:
* ASICS NovaBlast 3 (252 g) [2023-07]: Tempo/Track/Parkrun
* Saucony Mens Ride 17 (282 g) [2024-03]: Easy Run, Daily
* ASICS Cumulus
* ASICS Nimbus 22
* ASICS Nimbus 24 [2023-07]

== Research ==

* [Increased running speed and previous cramps rather
than dehydration or serum sodium https://www.researchgate.net/profile/Malcolm-Collins/publication/49674432_Increased_running_speed_and_previous_cramps_rather_than_dehydration_or_serum_sodium_changes_predict_exercise-associated_muscle_cramping_A_prospective_cohort_study_in_210_Ironman_triathletes/links/0a85e53c93b820db45000000/Increased-running-speed-and-previous-cramps-rather-than-dehydration-or-serum-sodium-changes-predict-exercise-associated-muscle-cramping-A-prospective-cohort-study-in-210-Ironman-triathletes.pdf]

== YouTube ==

Runners:
* [https://www.youtube.com/@BenParkes Ben Parkes]
* [https://www.youtube.com/@kofuzi Kofuzi]
* [https://www.youtube.com/@justalilbester Nick Bester]
* [https://www.youtube.com/@PhilyBowden Phily Bowden]
* [https://www.youtube.com/@RanToJapan Ran To Japan]
* [https://www.youtube.com/@runningchannel The Running Channel]

Physio/Coach:
* [https://www.youtube.com/@SpringSnabbare Fredrik Zillén]
* [https://www.youtube.com/@NicklasRossnerPT Nick Rossner]
* [https://www.youtube.com/@runelitecoach Run Elite]
* [https://www.youtube.com/@TheRunExperience The Run Experience]
* [https://www.youtube.com/@SteveMagness Steve Magness]

== Diet & Supplements ==

* Eat at least 2 hours before a race
* Marathon/Half:
** Start taking carbs 20 mins after the start of a race
** At least 60 g / hour
** SiS GO Isotonic: 22 g carbs (general training)
** SiS Beta: 40 g carbs (important long races)
* Reduce oil intake which reduces nitric oxide
* Nitric oxide rich foods: rhubarb, celery, lettuce, beetroot, watermelon
* Sodium
** Suggested 300 - 600 mg/hr; up to 1 g/hr on very hot days.
** 2 tablets: 200 mg
* Caffeine
** 3 - 6 mg/kg -> ~ 400 mg (2 tablets)
** ~ 30 - 60 mins prior to race
** ~ 6 hours half life
* Turmeric
** Taken after exercise, can help with DOMS/recovery/anti-inflammatory
** Eat with black pepper or fat to aid absorption
* Creatine Monohydrate
** 5 - 10 g daily
* Magnesium Glycinate
** 3 g daily
* Collagen
** 10 - 15 g of hydrolyzed collagen peptides
** Collagen synthesis is dependent on Vitamin C
** 30 – 60 mins before strength training
** Do not take caffeine beforehand

Running

2026-05-09T19:23:41Z

NickPGSmith:

== Distances ==

See [https://www.calculator.net/pace-calculator.html Pace Calculator].

=== 5k ===

* [https://www.parkrun.org.uk/parkrunner/6454631/all/ All Parkruns]

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2023-08-12||[https://www.parkrun.org.uk/swanseabay/parkrunner/6454631/ Swansea Bay Parkrun]||19:27||3:53||
|-
|2024-05-112026-04-27||[https://www.parkrun.org.uk/southnorwood/parkrunner/6454631/ South Norwood Parkrun]||19:55||3:59||
|-
|2024-06-29||[https://www.parkrun.org.uk/crystalpalace/parkrunner/6454631/ Crystal Palance Parkrun]||20:43||4:09||
|-
|2024-07-27||[https://www.parkrun.org.uk/bromley/parkrunner/6454631/ Bromley Parkrun]||20:27||4:05||
|-
|2025-03-01||[https://www.parkrun.org.uk/medina/parkrunner/6454631/ Medina IOW Parkrun]||22:04||4:25||
|-
|2025-08-17||[https://results.runthrough.co.uk/myresults.aspx?uid=16487-5495-2-25249 Dulwich Park]||19:58||4:00||13th Overall, 1st in V50 category Pacer V2
|}

Target: 20:00 (4:00 min/km)

=== 10k ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2025-01-19||Regent's Park||43:03||4:18||2 weeks off/with injury. Metaspeed, cool.
|-
|2025-06-18||[https://results.netiming.co.uk/results.aspx?CId=20008&RId=465 Norman Park]||44:18||4:26||32nd of 292 overall. Pacer V2, Very hot.
|-
|2025-08-24||[https://results.runthrough.co.uk/myresults.aspx?CId=16487&RId=5504&EId=1&AId=1103850 Regent's Park]||41:57||4:12||18th of 362 overall. Metaspeed, warmish.
|-
|2026-06-14||[https://www.orpingtonroadrunners.org.uk/high-elms-10k High Elms]|| || ||
|-
|}

Target: 42:00 (4:12 min/km)

=== Half (21.1 km) ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2023-09-03||London [https://www.thebighalf.co.uk/ Big Half]||1:36:57||4:36||Hot
|-
|2024-09-01||London Big Half||1:32:20||4:23||Hot
|-
|2025-09-07||London Big Half||1:32:06||4:22||Warm. On 1:30 pace until halfway, legs tiring. Insufficient training at race pace?
|-
|2026-09-06||London Big Half|| || ||

|}

Target: 1:30:00 (4:16 min/km)

Notes from BH:
* Pre-race warmup walk
* Fueling plan
* Plan point of sprint finish earlier

=== Marathon (42.2 km) ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes

|-
|2022-05-01||[https://mkmarathon.com/ Milton Keynes]||3:53:00||5:31||Cramp near end: no fueling plan.
|-
|2023-05-01||Milton Keynes||3:34:04||5:04||
|-
|2024-05-06||Milton Keynes||3:21:04||4:46||
|-
|2025-05-05||Milton Keynes||3:40:21||5:13||After injury: insufficient long runs. Cool, 5 Gells/tablets/2 caffine Severe cramp in last 6 km
|-
|2025-10-18||[https://results.runthrough.co.uk/myresults.aspx?uid=16487-5587-6-56342 Battersea Park]||3:19:58||4:44||Cool, flat. 4 Gells + Sweets.Achillies niggle, New Balance Bad blisters, cramp after finish
|-
|2026-04-12||Brighton||3:29:04||4:57||Superblast 2 (Sunny but not too hot, light wind). Only 2 weeks intensive (100+k) after Achilles recovery. Needed to walk at water stations with cups. Fueling: good gel use, 2 caffeine tabs, 2 electrolyte tabs. Steady heart rate. Started to get cramp in last 5 km, very bad (needed to run/walk) in last 2 km.
[https://www.londonmarathonevents.co.uk/sites/default/files/2025-03/BRTN_2025_Road_Closure_Map_v4%201.pdf Map]
|-
|2026-05-04||[https://results.resultsbase.net/myresults.aspx?CId=8&RId=21049&EId=1&AId=81587 Milton Keynes]||3:18:04||4:41||Cool, steady pace, Metaspeed Sky +, good gel/electrolytes, no cramp until a little crossing the finish.
[https://www.mapmyrun.com/routes/view/5974644058 Map]
|-
|2026-10-24||Battersea Park|| || ||

|}

Targets:
* 3:30:00 (4:59 min/km)
* 3:20:00 (4:44 min/km)
* 3:15:00 (4:37 min/km)

== Training ==

* Polarised Training:
** Mostly consistent slow runs, high volume
** Speed work at Parkrun and track.
* Taper
** 2 - 3 weeks unnecessary if comfortable with prior volume, so used to recovering.
** Reduce volume but maintain intensity
* Sprints
** Hill sprints develop power; high cadence/look up not down
** Sprint training should be done not to exhaustion: multiple short bursts to engage fast twitch muscles

* Alternate:
** 2 weeks High Load (100+ km)
** 1 week De-load
** Vary according to feel, additional races
** Do not attempt full send Parkrun every week

{| class="wikitable"
! !!Mon!!Tue!!Wed!!Thu!!Fri!!Sat!!Sun

|-
|High Load
|18 km
|AM: 9 - 18 km; PM: Track, Max effort
|12 km
|18 km
|Rest / S&C
|21 - 37 km
|Rest / 8.5 km depending on previous day
|-
|De-Load
|8 km hill
|AM: 5 km; PM: Track, Max effort
|9 km
|12 km
|Rest / S&C
|''Parkrun'' 2 - 3 km warmup; 5 km race
|Rest / S&C

|}

Distances:
* ~ 6 km : 2 loops around SN Park
* 9 km : Beckenham J - Penge E
* 12 km : to BP Park
* ~ 12.5 km : CPalace - Sydenham - Beckenham J
* ~ 19 km : Elmers - Shirley - WWickham - Beckenham
* ~ 21.6 km : Grenwich observatory and back
* ~ 23 km : Elmers - Shirley - WWickham - Beckenham J with BP Park loop
* ~ 29.3 km : To SB, Grenwich observatory and back
* ~ 31.5 km : Elmers - Shirley - WWickham - Beckenham (and repeat with shortcut)

S/C Excercises:
* Calf Raise
* Bench Lunge
* Plank
* Side Plank
* Toe Walk
* Heel Walk

Form:
* Check, especially when tired
* Stop flapping arms about
* Don't slouch forward

== Shoes ==

Current:
* ASICS Metaspeed Sky+ (204 g) [2023-12]: Important Races: Half/Marathon. Carbon Plate.
* ASICS Novablast 5 (260 g) [2025-01]: Everyday, Easy, Parkrun.
* ASICS Nimbus 27 (300 g) [2025-04]: Extra cushioned, long runs.
* New Balance FuelCell SuperComp Pacer V2 (209 g) [2025-05]: Important Races: 5k/10k. Carbon Plate.
** Half size up, but still too tight for long runs.
* ASICS Gel Pulse 15 (260 g) [2025-09]: Walking, light runs.
* ASICS SuperBlast 2 (250 g) [2026-01]: Tempo, Track, more cushioned for Half/Marathon.
* Scott Supertrac RC 2 Trail (270 g) [2026-01]: Cross-Country.
** 1 size up

Consider:
* ASICS Metaspeed Sky/Edge Tokyo (188 g, £240): Races/speed
* ASICS MegaBlast (230g, £210): Fast non-plate
* ASICS Metaspeed Ride (282 g, £180)
* ASICS Sonicblast Tokyo (256 g, *£170): Plate version of novablast? Tempo?
* ASICS Magic Speed 4 (242 g, £160 - 15%): Plate, tempo/speed work.
* ASICS Novablast 5 (260 g, *£135)
* ASICS Trabuco 14 (* £140): Trail
* Li-Ning Eedian 6 Elite (~200 g): Races
* Li-Ning Eedian 6 Challenger (~200 g): Propulsion and stability

Retired:
* ASICS NovaBlast 3 (252 g) [2023-07]: Tempo/Track/Parkrun
* Saucony Mens Ride 17 (282 g) [2024-03]: Easy Run, Daily
* ASICS Cumulus
* ASICS Nimbus 22
* ASICS Nimbus 24 [2023-07]

== YouTube ==

Runners:
* [https://www.youtube.com/@BenParkes Ben Parkes]
* [https://www.youtube.com/@kofuzi Kofuzi]
* [https://www.youtube.com/@justalilbester Nick Bester]
* [https://www.youtube.com/@PhilyBowden Phily Bowden]
* [https://www.youtube.com/@RanToJapan Ran To Japan]
* [https://www.youtube.com/@runningchannel The Running Channel]

Physio/Coach:
* [https://www.youtube.com/@SpringSnabbare Fredrik Zillén]
* [https://www.youtube.com/@NicklasRossnerPT Nick Rossner]
* [https://www.youtube.com/@runelitecoach Run Elite]
* [https://www.youtube.com/@TheRunExperience The Run Experience]
* [https://www.youtube.com/@SteveMagness Steve Magness]

== Diet & Supplements ==

* Eat at least 2 hours before a race
* Marathon/Half:
** Start taking carbs 20 mins after the start of a race
** At least 60 g / hour
** SiS GO Isotonic: 22 g carbs (general training)
** SiS Beta: 40 g carbs (important long races)
* Reduce oil intake which reduces nitric oxide
* Nitric oxide rich foods: rhubarb, celery, lettuce, beetroot, watermelon
* Sodium
** Suggested 300 - 600 mg/hr; up to 1 g/hr on very hot days.
** 2 tablets: 200 mg
* Caffeine
** 3 - 6 mg/kg -> ~ 400 mg (2 tablets)
** ~ 30 - 60 mins prior to race
** ~ 6 hours half life
* Turmeric
** Taken after exercise, can help with DOMS/recovery/anti-inflammatory
** Eat with black pepper or fat to aid absorption
* Creatine Monohydrate
** 5 - 10 g daily
* Magnesium Glycinate
** 3 g daily
* Collagen
** 10 - 15 g of hydrolyzed collagen peptides
** Collagen synthesis is dependent on Vitamin C
** 30 – 60 mins before strength training
** Do not take caffeine beforehand

OpenWRT

2026-05-09T05:19:59Z

NickPGSmith: /* TP-Link Archer C7 v4 / v5 */

== Devices ==

Future:
* Mercusys MR90X
* GL.iNet [https://openwrt.org/toh/gl.inet/gl-mt6000 GL-MT6000] (Flint 2)

=== TP-Link Archer C7 v4 / v5 ===

* [https://openwrt.org/toh/tp-link/archer_c7 Device page]
* 775 MHz CPU, 16 MiB flash, 128 MiB RAM
* Currently Installed: 25.12.3
* Max Power (2.4/5 GHz): 24/30 dBm
* When routing/firewall, max throughput is ~ 135 Mbps until "Software flow offloading" is enabled.
* Can trigger on WPS button with script in /etc/rc.button/wps

=== HooToo TripMate Nano (HT-TM02) ===

* [https://openwrt.org/toh/hootoo/tripmate-nano Device page]
* 360 MHz CPU, 8 MiB flash, 32 MiB RAM
* Currently Installed: 19.07.10
* Initial installation [https://forum.archive.openwrt.org/viewtopic.php?id=53014 here]
* Can remove kernel PPP packages

==== Mode on Startup ====

Read status of buttons:

root@wifi-ht:~# cat /sys/kernel/debug/gpio
gpiochip0: GPIOs 0-21, parent: platform/10000600.gpio, 10000600.gpio:
gpio-7 ( |ht-tm02:blue:wlan ) out lo
gpio-10 ( |reset ) in hi
gpio-12 ( |ht-tm02:green:lan ) out lo
gpio-14 ( |modeswitch ) in lo
root@wifi-ht:~#

For modeswitch, "lo" is Wired, "hi" is WiFi position.

Could also use [https://github.com/jefferyto/openwrt-slide-switch slide-switch] package. Biggest advantage of this is that it triggers at boot time, not just a switch change.
opkg install slide-switch

On startup On mode (button) change, copy files from /etc/config/config-wired or config-wireless to /etc/config with:
* etc/rc.d/S15config-mode -> /etc/config/config-mode

#!/bin/sh
#
# Set mode according to slide switch
#

CONFIG=/etc/config

state=$(grep modeswitch /sys/kernel/debug/gpio | sed 's/.*$lo\|hi$.*/\1/')
case "$state" in
lo)
mode="wired"
;;
hi)
mode="wireless"
;;
*)
echo "unknown"
return 1
;;
esac

message="Using config mode: $mode"
echo $message
logger $message

config="$CONFIG/config-$mode"
for file in $(ls $config)
do
echo $file
cp "$config/$file" $CONFIG
done

== Configuration and Commands ==

=== Misc ===

* [https://busybox.net/downloads/BusyBox.html Busybox]
* [https://openwrt.org/docs/guide-user/base-system/uci UCI Configuration System]
* Show logging: logread -f
* wifi up

In /etc/config:
* wireless
* dhcp
* system
* network
* firewall

* [https://www.youtube.com/watch?v=UvniZs8q3eU OpenWRT setmentation]

Disable IPv6 DHCP Server:
* Interface -> IPv6 ->
** RA-Servce: disabled
** DHCPv6-Service: disabled
** NDP-Proxy: disabled

Custom startup scripts:
* /etc/rc.local

In /etc:
* sysupgrade.conf

=== DHCP ===

Custom options may be given per network, eg: for NTP:
* 42, 192.168.1.1

=== DNS ===

* resolv.conf symlinked to /tmp/resolv.conf which points to local dnsmasq service which delivers from its cache or via DNS servers pointed to by proxies resolv.conf.auto (DHCP client updated)
* See also [https://openwrt.org/docs/guide-user/base-system/dns_configuration here]

=== Package Management ===

opkg update
opkg list
opkg list-installed
opkg install blah
opkg remove blah

=== Reset ===

* Controlled by /etc/rc.button/reset
* Quick press of reset button reboots
* Failsafe (long press) forces network to:
** 192.168.1.1 / 255.255.255.0
** SSH open with root / no password
** "firstboot" command to revert to factory defaults
** Hard factory reset (to 192.168.1.1.): umount /overlay && jffs2reset && reboot now
** "mount_root" to mount root partition

=== Wifi commands ===

iw phy0 info
iw reg get
iw reg set GB

See other [http://wireless.kernel.org/en/users/Documentation/iw#Scanning iw] commands and [http://git.kernel.org/cgit/linux/kernel/git/linville/wireless-regdb.git/tree/db.txt?id=HEAD Reg Database].

=== USB and File sharing ===

Add packages:
opkg install kmod-usb-core kmod-usb-storage usbutils block-mount luci-app-minidlna

Show device:
ls /dev/sd*
lsusb -t

Driver USB 1, 2, 3: uhci/ohci, ehci, xhci

Show device:
# block info /dev/sda1
/dev/sda1: UUID="9814-E49A" LABEL="2" VERSION="FAT16" TYPE="vfat"

Mount FAT32 USB stick:
/sbin/block mount
cd /mnt/sda1

See also [https://openwrt.org/docs/guide-user/storage/usb-drives here]

=== LEDs ===

* Panel LEDS: [https://openwrt.org/start?id=docs/guide-user/base-system/led_configuration LED Config]
* [https://openwrt.org/docs/techref/hardware/port.gpio GPIO]

=== Buttons ===

* Panel buttons: [https://openwrt.org/docs/guide-user/hardware/hardware.button Button Config].

procd interface:

root@hootoo:/etc/rc.button# ls
BTN_0 failsafe power reset rfkill
root@hootoo:/etc/rc.button#

scripts need to be named according to the button name, like "BTN_0" or "wps" (see [https://openwrt.org/docs/guide-user/hardware/hardware.button here]). They receive values:
* $BUTTON: Name of button
* $ACTION: "pressed", "timeout" or "released". For released, script returns timeout seconds (for hold down).
* $SEEN: number of seconds

root@wifi-ht:/etc/rc.button# cat BTN_0
#!/bin/sh

logger "Button $BUTTON: $ACTION (Seen $SEEN)"

return 0
root@wifi-ht:/etc/rc.button#

=== 6in4 ===

Requires packages: 6in4 luci-proto-ipv6 and used tunnel from [https://tunnelbroker.net/ Hurricane Electric].
* Restart network
* In LUCI, edit wan6 and change protocol from DHCPv6 to RFC4213
* Set Remote IPv4 address (eg 74.82.46.6)
* Set Local IPv6 address
* Set IPv6 routed prefix (Routed /48)
* Dynamic tunnel
** Tunnel ID
** HE username/password

ping ipv6.google.com

Manual Config:

opkg install 6in4

uci set network.henet=interface
uci set network.henet.proto=6in4
uci set network.henet.peeraddr=[get IPv4 of HE gateway]
uci set network.henet.ip6addr='[IPv6 from HE]'
uci set network.henet.tunnelid=[HE tunnel ID]
uci set network.henet.username=[HE username]
uci set network.henet.password='[HE password]'
uci commit network

uci set firewall.@zone[1].network='wan henet'
uci commit firewall

ifup henet
/etc/init.d/firewall restart

== Regulatory Domains and Channels ==

iw reg set GB
iw reg get

Regulatory domains defined in:
/lib/firmware/regulatory.db

* [https://git.kernel.org/pub/scm/linux/kernel/git/sforshee/wireless-regdb.git Regulatory Database Github]

See [https://openwrt.org/docs/guide-user/network/wifi/wifi_countrycode here] for explanation of format.

The following lists taken from:
iw list

=== 2.4 GHz ===

CA
* '''2412 MHz [1] (30.0 dBm)'''
* 2417 MHz [2] (30.0 dBm)
* 2422 MHz [3] (30.0 dBm)
* 2427 MHz [4] (30.0 dBm)
* '''2432 MHz [5] (30.0 dBm)'''
* 2437 MHz [6] (30.0 dBm)
* 2442 MHz [7] (30.0 dBm)
* 2447 MHz [8] (30.0 dBm)
* 2452 MHz [9] (30.0 dBm)
* 2457 MHz [10] (30.0 dBm)
* 2462 MHz [11] (30.0 dBm)
* 2467 MHz [12] (disabled)
* 2472 MHz [13] (disabled)
* 2484 MHz [14] (disabled)

PA
* 2412 MHz [1] (24.0 dBm)
* 2417 MHz [2] (24.0 dBm)
* 2422 MHz [3] (24.0 dBm)
* 2427 MHz [4] (24.0 dBm)
* 2432 MHz [5] (24.0 dBm)
* 2437 MHz [6] (24.0 dBm)
* 2442 MHz [7] (24.0 dBm)
* 2447 MHz [8] (24.0 dBm)
* 2452 MHz [9] (24.0 dBm)
* 2457 MHz [10] (24.0 dBm)
* 2462 MHz [11] (24.0 dBm)
* 2467 MHz [12] (24.0 dBm)
* '''2472 MHz [13] (24.0 dBm)'''
* 2484 MHz [14] (disabled)

UK
* 2412 MHz [1] (20.0 dBm)
* 2417 MHz [2] (20.0 dBm)
* 2422 MHz [3] (20.0 dBm)
* 2427 MHz [4] (20.0 dBm)
* 2432 MHz [5] (20.0 dBm)
* 2437 MHz [6] (20.0 dBm)
* 2442 MHz [7] (20.0 dBm)
* 2447 MHz [8] (20.0 dBm)
* 2452 MHz [9] (20.0 dBm)
* 2457 MHz [10] (20.0 dBm)
* 2462 MHz [11] (20.0 dBm)
* 2467 MHz [12] (20.0 dBm)
* 2472 MHz [13] (20.0 dBm)
* 2484 MHz [14] (disabled)

=== 5 GHz ===

IN
* 5180 MHz [36] (30.0 dBm)
* 5200 MHz [40] (30.0 dBm)
* 5220 MHz [44] (30.0 dBm)
* 5240 MHz [48] (30.0 dBm)
* 5260 MHz [52] (24.0 dBm)
* 5280 MHz [56] (24.0 dBm)
* 5300 MHz [60] (24.0 dBm)
* 5320 MHz [64] (24.0 dBm)
* 5500 MHz [100] (24.0 dBm)
* 5520 MHz [104] (24.0 dBm)
* 5540 MHz [108] (24.0 dBm)
* 5560 MHz [112] (24.0 dBm)
* 5580 MHz [116] (24.0 dBm)
* 5600 MHz [120] (24.0 dBm)
* 5620 MHz [124] (24.0 dBm)
* 5640 MHz [128] (24.0 dBm)
* 5660 MHz [132] (24.0 dBm)
* 5680 MHz [136] (24.0 dBm)
* 5700 MHz [140] (24.0 dBm)
* 5720 MHz [144] (24.0 dBm)
* 5745 MHz [149] (30.0 dBm)
* 5765 MHz [153] (30.0 dBm)
* 5785 MHz [157] (30.0 dBm)
* 5805 MHz [161] (30.0 dBm)
* 5825 MHz [165] (30.0 dBm)
* 5845 MHz [169] (30.0 dBm)
* 5865 MHz [173] (30.0 dBm)

PA
* 5180 MHz [36] (30.0 dBm)
* 5200 MHz [40] (30.0 dBm)
* 5220 MHz [44] (30.0 dBm)
* 5240 MHz [48] (30.0 dBm)
* 5260 MHz [52] (30.0 dBm)
* 5280 MHz [56] (30.0 dBm)
* 5300 MHz [60] (30.0 dBm)
* 5320 MHz [64] (30.0 dBm)
* 5500 MHz [100] (30.0 dBm)
* 5520 MHz [104] (30.0 dBm)
* 5540 MHz [108] (30.0 dBm)
* 5560 MHz [112] (30.0 dBm)
* 5580 MHz [116] (30.0 dBm)
* 5600 MHz [120] (30.0 dBm)
* 5620 MHz [124] (30.0 dBm)
* 5640 MHz [128] (30.0 dBm)
* '''5660 MHz [132] (30.0 dBm)'''
* 5680 MHz [136] (30.0 dBm)
* 5700 MHz [140] (30.0 dBm)
* 5720 MHz [144] (30.0 dBm)
* '''5745 MHz [149] (30.0 dBm)'''
* 5765 MHz [153] (30.0 dBm)
* 5785 MHz [157] (30.0 dBm)
* 5805 MHz [161] (30.0 dBm)
* 5825 MHz [165] (30.0 dBm)
* 5845 MHz [169] (disabled)
* 5865 MHz [173] (disabled)

UK
* 5180 MHz [36] (23.0 dBm)
* 5200 MHz [40] (23.0 dBm)
* 5220 MHz [44] (23.0 dBm)
* 5240 MHz [48] (23.0 dBm)
* 5260 MHz [52] (20.0 dBm) (radar detection)
* 5280 MHz [56] (20.0 dBm) (radar detection)
* 5300 MHz [60] (20.0 dBm) (radar detection)
* 5320 MHz [64] (20.0 dBm) (radar detection)
* 5500 MHz [100] (26.0 dBm) (radar detection)
* 5520 MHz [104] (26.0 dBm) (radar detection)
* 5540 MHz [108] (26.0 dBm) (radar detection)
* 5560 MHz [112] (26.0 dBm) (radar detection)
* 5580 MHz [116] (26.0 dBm) (radar detection)
* 5600 MHz [120] (26.0 dBm) (radar detection)
* 5620 MHz [124] (26.0 dBm) (radar detection)
* 5640 MHz [128] (26.0 dBm) (radar detection)
* 5660 MHz [132] (26.0 dBm) (radar detection)
* 5680 MHz [136] (26.0 dBm) (radar detection)
* 5700 MHz [140] (26.0 dBm) (radar detection)
* 5720 MHz [144] (26.0 dBm) (radar detection)
* 5745 MHz [149] (20.0 dBm) (radar detection)
* 5765 MHz [153] (20.0 dBm) (radar detection)
* 5785 MHz [157] (20.0 dBm) (radar detection)
* 5805 MHz [161] (20.0 dBm) (radar detection)
* 5825 MHz [165] (20.0 dBm) (radar detection)
* 5845 MHz [169] (20.0 dBm) (radar detection)
* 5865 MHz [173] (20.0 dBm) (radar detection)

Running

2026-05-05T15:51:56Z

NickPGSmith: /* Training */

== Distances ==

See [https://www.calculator.net/pace-calculator.html Pace Calculator].

=== 5k ===

* [https://www.parkrun.org.uk/parkrunner/6454631/all/ All Parkruns]

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2023-08-12||[https://www.parkrun.org.uk/swanseabay/parkrunner/6454631/ Swansea Bay Parkrun]||19:27||3:53||
|-
|2024-05-112026-04-27||[https://www.parkrun.org.uk/southnorwood/parkrunner/6454631/ South Norwood Parkrun]||19:55||3:59||
|-
|2024-06-29||[https://www.parkrun.org.uk/crystalpalace/parkrunner/6454631/ Crystal Palance Parkrun]||20:43||4:09||
|-
|2024-07-27||[https://www.parkrun.org.uk/bromley/parkrunner/6454631/ Bromley Parkrun]||20:27||4:05||
|-
|2025-03-01||[https://www.parkrun.org.uk/medina/parkrunner/6454631/ Medina IOW Parkrun]||22:04||4:25||
|-
|2025-08-17||[https://results.runthrough.co.uk/myresults.aspx?uid=16487-5495-2-25249 Dulwich Park]||19:58||4:00||13th Overall, 1st in V50 category Pacer V2
|}

Target: 20:00 (4:00 min/km)

=== 10k ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2025-01-19||Regent's Park||43:03||4:18||2 weeks off/with injury. Metaspeed, cool.
|-
|2025-06-18||[https://results.netiming.co.uk/results.aspx?CId=20008&RId=465 Norman Park]||44:18||4:26||32nd of 292 overall. Pacer V2, Very hot.
|-
|2025-08-24||[https://results.runthrough.co.uk/myresults.aspx?CId=16487&RId=5504&EId=1&AId=1103850 Regent's Park]||41:57||4:12||18th of 362 overall. Metaspeed, warmish.
|-
|2026-06-14||[https://www.orpingtonroadrunners.org.uk/high-elms-10k High Elms]|| || ||
|-
|}

Target: 42:00 (4:12 min/km)

=== Half (21.1 km) ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2023-09-03||London [https://www.thebighalf.co.uk/ Big Half]||1:36:57||4:36||Hot
|-
|2024-09-01||London Big Half||1:32:20||4:23||Hot
|-
|2025-09-07||London Big Half||1:32:06||4:22||Warm. On 1:30 pace until halfway, legs tiring. Insufficient training at race pace?
|-
|2026-09-06||London Big Half|| || ||

|}

Target: 1:30:00 (4:16 min/km)

Notes from BH:
* Pre-race warmup walk
* Fueling plan
* Plan point of sprint finish earlier

=== Marathon (42.2 km) ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes

|-
|2022-05-01||[https://mkmarathon.com/ Milton Keynes]||3:53:00||5:31||Cramp near end: no fueling plan.
|-
|2023-05-01||Milton Keynes||3:34:04||5:04||
|-
|2024-05-06||Milton Keynes||3:21:04||4:46||
|-
|2025-05-05||Milton Keynes||3:40:21||5:13||After injury: insufficient long runs. Cool, 5 Gells/tablets/2 caffine Severe cramp in last 6 km
|-
|2025-10-18||[https://results.runthrough.co.uk/myresults.aspx?uid=16487-5587-6-56342 Battersea Park]||3:19:58||4:44||Cool, flat. 4 Gells + Sweets.Achillies niggle, New Balance Bad blisters, cramp after finish
|-
|2026-04-12||Brighton||3:29:04||4:57||Superblast 2 (Sunny but not too hot, light wind). Needed to walk at water stations with cups. Fueling: good gel use, 2 caffeine tabs, 2 electrolyte tabs. Steady heart rate. Started to get cramp in last 5 km, very bad (needed to run/walk) in last 2 km.
[https://www.londonmarathonevents.co.uk/sites/default/files/2025-03/BRTN_2025_Road_Closure_Map_v4%201.pdf Map]
|-
|2026-05-04||[https://results.resultsbase.net/myresults.aspx?CId=8&RId=21049&EId=1&AId=81587 Milton Keynes]||3:18:04||4:41||Cool, steady pace, Metaspeed Sky +, good gel/electrolytes, no cramp until a little crossing the finish.
[https://www.mapmyrun.com/routes/view/5974644058 Map]
|-
|2026-10-24||Battersea Park|| || ||

|}

Targets:
* 3:30:00 (4:59 min/km)
* 3:20:00 (4:44 min/km)
* 3:15:00 (4:37 min/km)

== Training ==

* Polarised Training:
** Mostly consistent slow runs, high volume
** Speed work at Parkrun and track.
* Taper
** 2 - 3 weeks unnecessary if comfortable with prior volume, so used to recovering.
** Reduce volume but maintain intensity
* Sprints
** Hill sprints develop power; high cadence/look up not down
** Sprint training should be done not to exhaustion: multiple short bursts to engage fast twitch muscles

* Alternate:
** 2 weeks High Load (100+ km)
** 1 week De-load
** Vary according to feel, additional races
** Do not attempt full send Parkrun every week

{| class="wikitable"
! !!Mon!!Tue!!Wed!!Thu!!Fri!!Sat!!Sun

|-
|High Load
|18 km
|AM: 9 - 18 km; PM: Track, Max effort
|12 km
|18 km
|Rest / S&C
|21 - 37 km
|Rest / 8.5 km depending on previous day
|-
|De-Load
|8 km hill
|AM: 5 km; PM: Track, Max effort
|9 km
|12 km
|Rest / S&C
|''Parkrun'' 2 - 3 km warmup; 5 km race
|Rest / S&C

|}

Distances:
* ~ 6 km : 2 loops around SN Park
* 9 km : Beckenham J - Penge E
* 12 km : to BP Park
* ~ 12.5 km : CPalace - Sydenham - Beckenham J
* ~ 19 km : Elmers - Shirley - WWickham - Beckenham
* ~ 21.6 km : Grenwich observatory and back
* ~ 23 km : Elmers - Shirley - WWickham - Beckenham J with BP Park loop
* ~ 29.3 km : To SB, Grenwich observatory and back
* ~ 31.5 km : Elmers - Shirley - WWickham - Beckenham (and repeat with shortcut)

S/C Excercises:
* Calf Raise
* Bench Lunge
* Plank
* Side Plank
* Toe Walk
* Heel Walk

Form:
* Check, especially when tired
* Stop flapping arms about
* Don't slouch forward

== Shoes ==

Current:
* ASICS Metaspeed Sky+ (204 g) [2023-12]: Important Races: Half/Marathon. Carbon Plate.
* ASICS Novablast 5 (260 g) [2025-01]: Everyday, Easy, Parkrun.
* ASICS Nimbus 27 (300 g) [2025-04]: Extra cushioned, long runs.
* New Balance FuelCell SuperComp Pacer V2 (209 g) [2025-05]: Important Races: 5k/10k. Carbon Plate.
** Half size up, but still too tight for long runs.
* ASICS Gel Pulse 15 (260 g) [2025-09]: Walking, light runs.
* ASICS SuperBlast 2 (250 g) [2026-01]: Tempo, Track, more cushioned for Half/Marathon.
* Scott Supertrac RC 2 Trail (270 g) [2026-01]: Cross-Country.
** 1 size up

Consider:
* ASICS Metaspeed Sky/Edge Tokyo (188 g, £240): Races/speed
* ASICS MegaBlast (230g, £210): Fast non-plate
* ASICS Metaspeed Ride (282 g, £180)
* ASICS Sonicblast Tokyo (256 g, *£170): Plate version of novablast? Tempo?
* ASICS Magic Speed 4 (242 g, £160 - 15%): Plate, tempo/speed work.
* ASICS Novablast 5 (260 g, *£135)
* ASICS Trabuco 14 (* £140): Trail
* Li-Ning Eedian 6 Elite (~200 g): Races
* Li-Ning Eedian 6 Challenger (~200 g): Propulsion and stability

Retired:
* ASICS NovaBlast 3 (252 g) [2023-07]: Tempo/Track/Parkrun
* Saucony Mens Ride 17 (282 g) [2024-03]: Easy Run, Daily
* ASICS Cumulus
* ASICS Nimbus 22
* ASICS Nimbus 24 [2023-07]

== YouTube ==

Runners:
* [https://www.youtube.com/@BenParkes Ben Parkes]
* [https://www.youtube.com/@kofuzi Kofuzi]
* [https://www.youtube.com/@justalilbester Nick Bester]
* [https://www.youtube.com/@PhilyBowden Phily Bowden]
* [https://www.youtube.com/@RanToJapan Ran To Japan]
* [https://www.youtube.com/@runningchannel The Running Channel]

Physio/Coach:
* [https://www.youtube.com/@SpringSnabbare Fredrik Zillén]
* [https://www.youtube.com/@NicklasRossnerPT Nick Rossner]
* [https://www.youtube.com/@runelitecoach Run Elite]
* [https://www.youtube.com/@TheRunExperience The Run Experience]
* [https://www.youtube.com/@SteveMagness Steve Magness]

== Diet & Supplements ==

* Eat at least 2 hours before a race
* Marathon/Half:
** Start taking carbs 20 mins after the start of a race
** At least 60 g / hour
** SiS GO Isotonic: 22 g carbs (general training)
** SiS Beta: 40 g carbs (important long races)
* Reduce oil intake which reduces nitric oxide
* Nitric oxide rich foods: rhubarb, celery, lettuce, beetroot, watermelon
* Sodium
** Suggested 300 - 600 mg/hr; up to 1 g/hr on very hot days.
** 2 tablets: 200 mg
* Caffeine
** 3 - 6 mg/kg -> ~ 400 mg (2 tablets)
** ~ 30 - 60 mins prior to race
** ~ 6 hours half life
* Turmeric
** Taken after exercise, can help with DOMS/recovery/anti-inflammatory
** Eat with black pepper or fat to aid absorption
* Creatine Monohydrate
** 5 - 10 g daily
* Magnesium Glycinate
** 3 g daily
* Collagen
** 10 - 15 g of hydrolyzed collagen peptides
** Collagen synthesis is dependent on Vitamin C
** 30 – 60 mins before strength training
** Do not take caffeine beforehand

Running

2026-05-05T15:45:30Z

NickPGSmith: /* Training */

== Distances ==

See [https://www.calculator.net/pace-calculator.html Pace Calculator].

=== 5k ===

* [https://www.parkrun.org.uk/parkrunner/6454631/all/ All Parkruns]

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2023-08-12||[https://www.parkrun.org.uk/swanseabay/parkrunner/6454631/ Swansea Bay Parkrun]||19:27||3:53||
|-
|2024-05-112026-04-27||[https://www.parkrun.org.uk/southnorwood/parkrunner/6454631/ South Norwood Parkrun]||19:55||3:59||
|-
|2024-06-29||[https://www.parkrun.org.uk/crystalpalace/parkrunner/6454631/ Crystal Palance Parkrun]||20:43||4:09||
|-
|2024-07-27||[https://www.parkrun.org.uk/bromley/parkrunner/6454631/ Bromley Parkrun]||20:27||4:05||
|-
|2025-03-01||[https://www.parkrun.org.uk/medina/parkrunner/6454631/ Medina IOW Parkrun]||22:04||4:25||
|-
|2025-08-17||[https://results.runthrough.co.uk/myresults.aspx?uid=16487-5495-2-25249 Dulwich Park]||19:58||4:00||13th Overall, 1st in V50 category Pacer V2
|}

Target: 20:00 (4:00 min/km)

=== 10k ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2025-01-19||Regent's Park||43:03||4:18||2 weeks off/with injury. Metaspeed, cool.
|-
|2025-06-18||[https://results.netiming.co.uk/results.aspx?CId=20008&RId=465 Norman Park]||44:18||4:26||32nd of 292 overall. Pacer V2, Very hot.
|-
|2025-08-24||[https://results.runthrough.co.uk/myresults.aspx?CId=16487&RId=5504&EId=1&AId=1103850 Regent's Park]||41:57||4:12||18th of 362 overall. Metaspeed, warmish.
|-
|2026-06-14||[https://www.orpingtonroadrunners.org.uk/high-elms-10k High Elms]|| || ||
|-
|}

Target: 42:00 (4:12 min/km)

=== Half (21.1 km) ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2023-09-03||London [https://www.thebighalf.co.uk/ Big Half]||1:36:57||4:36||Hot
|-
|2024-09-01||London Big Half||1:32:20||4:23||Hot
|-
|2025-09-07||London Big Half||1:32:06||4:22||Warm. On 1:30 pace until halfway, legs tiring. Insufficient training at race pace?
|-
|2026-09-06||London Big Half|| || ||

|}

Target: 1:30:00 (4:16 min/km)

Notes from BH:
* Pre-race warmup walk
* Fueling plan
* Plan point of sprint finish earlier

=== Marathon (42.2 km) ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes

|-
|2022-05-01||[https://mkmarathon.com/ Milton Keynes]||3:53:00||5:31||Cramp near end: no fueling plan.
|-
|2023-05-01||Milton Keynes||3:34:04||5:04||
|-
|2024-05-06||Milton Keynes||3:21:04||4:46||
|-
|2025-05-05||Milton Keynes||3:40:21||5:13||After injury: insufficient long runs. Cool, 5 Gells/tablets/2 caffine Severe cramp in last 6 km
|-
|2025-10-18||[https://results.runthrough.co.uk/myresults.aspx?uid=16487-5587-6-56342 Battersea Park]||3:19:58||4:44||Cool, flat. 4 Gells + Sweets.Achillies niggle, New Balance Bad blisters, cramp after finish
|-
|2026-04-12||Brighton||3:29:04||4:57||Superblast 2 (Sunny but not too hot, light wind). Needed to walk at water stations with cups. Fueling: good gel use, 2 caffeine tabs, 2 electrolyte tabs. Steady heart rate. Started to get cramp in last 5 km, very bad (needed to run/walk) in last 2 km.
[https://www.londonmarathonevents.co.uk/sites/default/files/2025-03/BRTN_2025_Road_Closure_Map_v4%201.pdf Map]
|-
|2026-05-04||[https://results.resultsbase.net/myresults.aspx?CId=8&RId=21049&EId=1&AId=81587 Milton Keynes]||3:18:04||4:41||Cool, steady pace, Metaspeed Sky +, good gel/electrolytes, no cramp until a little crossing the finish.
[https://www.mapmyrun.com/routes/view/5974644058 Map]
|-
|2026-10-24||Battersea Park|| || ||

|}

Targets:
* 3:30:00 (4:59 min/km)
* 3:20:00 (4:44 min/km)
* 3:15:00 (4:37 min/km)

== Training ==

* Polarised Training:
** Mostly consistent slow runs, high volume
** Speed work at Parkrun and track.
* Taper
** 2 - 3 weeks unnecessary if comfortable with prior volume, so used to recovering.
** Reduce volume but maintain intensity
* Sprints
** Hill sprints develop power; high cadence/look up not down
** Sprint training should be done not to exhaustion: multiple short bursts to engage fast twitch muscles

* Alternate:
** 2 weeks High Load (100+ km)
** 1 week De-load
** Vary according to feel, additional races
** Do not attempt full send Parkrun every week

{| class="wikitable"
! !!Mon!!Tue!!Wed!!Thu!!Fri!!Sat!!Sun

|-
|High Load
|18 km
|AM: 9 - 18 km; PM: Track, Max effort
|12 km
|18 km
|Rest / S&C
|21 - 37 km
|Rest / 8.5 km depending on previous day
|-
|De-Load
|8 km hill
|AM: 5 km; PM: Track, Max effort
|9 km
|12 km
|Rest / S&C
|''Parkrun'' 5 km, race
|Rest / S&C

|}

Distances:
* ~ 6 km : 2 loops around SN Park
* 9 km : Beckenham J - Penge E
* 12 km : to BP Park
* ~ 12.5 km : CPalace - Sydenham - Beckenham J
* ~ 19 km : Elmers - Shirley - WWickham - Beckenham
* ~ 21.6 km : Grenwich observatory and back
* ~ 23 km : Elmers - Shirley - WWickham - Beckenham J with BP Park loop
* ~ 29.3 km : To SB, Grenwich observatory and back
* ~ 31.5 km : Elmers - Shirley - WWickham - Beckenham (and repeat with shortcut)

S/C Excercises:
* Calf Raise
* Bench Lunge
* Plank
* Side Plank
* Toe Walk
* Heel Walk

Form:
* Check, especially when tired
* Stop flapping arms about
* Don't slouch forward

== Shoes ==

Current:
* ASICS Metaspeed Sky+ (204 g) [2023-12]: Important Races: Half/Marathon. Carbon Plate.
* ASICS Novablast 5 (260 g) [2025-01]: Everyday, Easy, Parkrun.
* ASICS Nimbus 27 (300 g) [2025-04]: Extra cushioned, long runs.
* New Balance FuelCell SuperComp Pacer V2 (209 g) [2025-05]: Important Races: 5k/10k. Carbon Plate.
** Half size up, but still too tight for long runs.
* ASICS Gel Pulse 15 (260 g) [2025-09]: Walking, light runs.
* ASICS SuperBlast 2 (250 g) [2026-01]: Tempo, Track, more cushioned for Half/Marathon.
* Scott Supertrac RC 2 Trail (270 g) [2026-01]: Cross-Country.
** 1 size up

Consider:
* ASICS Metaspeed Sky/Edge Tokyo (188 g, £240): Races/speed
* ASICS MegaBlast (230g, £210): Fast non-plate
* ASICS Metaspeed Ride (282 g, £180)
* ASICS Sonicblast Tokyo (256 g, *£170): Plate version of novablast? Tempo?
* ASICS Magic Speed 4 (242 g, £160 - 15%): Plate, tempo/speed work.
* ASICS Novablast 5 (260 g, *£135)
* ASICS Trabuco 14 (* £140): Trail
* Li-Ning Eedian 6 Elite (~200 g): Races
* Li-Ning Eedian 6 Challenger (~200 g): Propulsion and stability

Retired:
* ASICS NovaBlast 3 (252 g) [2023-07]: Tempo/Track/Parkrun
* Saucony Mens Ride 17 (282 g) [2024-03]: Easy Run, Daily
* ASICS Cumulus
* ASICS Nimbus 22
* ASICS Nimbus 24 [2023-07]

== YouTube ==

Runners:
* [https://www.youtube.com/@BenParkes Ben Parkes]
* [https://www.youtube.com/@kofuzi Kofuzi]
* [https://www.youtube.com/@justalilbester Nick Bester]
* [https://www.youtube.com/@PhilyBowden Phily Bowden]
* [https://www.youtube.com/@RanToJapan Ran To Japan]
* [https://www.youtube.com/@runningchannel The Running Channel]

Physio/Coach:
* [https://www.youtube.com/@SpringSnabbare Fredrik Zillén]
* [https://www.youtube.com/@NicklasRossnerPT Nick Rossner]
* [https://www.youtube.com/@runelitecoach Run Elite]
* [https://www.youtube.com/@TheRunExperience The Run Experience]
* [https://www.youtube.com/@SteveMagness Steve Magness]

== Diet & Supplements ==

* Eat at least 2 hours before a race
* Marathon/Half:
** Start taking carbs 20 mins after the start of a race
** At least 60 g / hour
** SiS GO Isotonic: 22 g carbs (general training)
** SiS Beta: 40 g carbs (important long races)
* Reduce oil intake which reduces nitric oxide
* Nitric oxide rich foods: rhubarb, celery, lettuce, beetroot, watermelon
* Sodium
** Suggested 300 - 600 mg/hr; up to 1 g/hr on very hot days.
** 2 tablets: 200 mg
* Caffeine
** 3 - 6 mg/kg -> ~ 400 mg (2 tablets)
** ~ 30 - 60 mins prior to race
** ~ 6 hours half life
* Turmeric
** Taken after exercise, can help with DOMS/recovery/anti-inflammatory
** Eat with black pepper or fat to aid absorption
* Creatine Monohydrate
** 5 - 10 g daily
* Magnesium Glycinate
** 3 g daily
* Collagen
** 10 - 15 g of hydrolyzed collagen peptides
** Collagen synthesis is dependent on Vitamin C
** 30 – 60 mins before strength training
** Do not take caffeine beforehand

Running

2026-05-05T15:44:12Z

NickPGSmith: /* Training */

== Distances ==

See [https://www.calculator.net/pace-calculator.html Pace Calculator].

=== 5k ===

* [https://www.parkrun.org.uk/parkrunner/6454631/all/ All Parkruns]

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2023-08-12||[https://www.parkrun.org.uk/swanseabay/parkrunner/6454631/ Swansea Bay Parkrun]||19:27||3:53||
|-
|2024-05-112026-04-27||[https://www.parkrun.org.uk/southnorwood/parkrunner/6454631/ South Norwood Parkrun]||19:55||3:59||
|-
|2024-06-29||[https://www.parkrun.org.uk/crystalpalace/parkrunner/6454631/ Crystal Palance Parkrun]||20:43||4:09||
|-
|2024-07-27||[https://www.parkrun.org.uk/bromley/parkrunner/6454631/ Bromley Parkrun]||20:27||4:05||
|-
|2025-03-01||[https://www.parkrun.org.uk/medina/parkrunner/6454631/ Medina IOW Parkrun]||22:04||4:25||
|-
|2025-08-17||[https://results.runthrough.co.uk/myresults.aspx?uid=16487-5495-2-25249 Dulwich Park]||19:58||4:00||13th Overall, 1st in V50 category Pacer V2
|}

Target: 20:00 (4:00 min/km)

=== 10k ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2025-01-19||Regent's Park||43:03||4:18||2 weeks off/with injury. Metaspeed, cool.
|-
|2025-06-18||[https://results.netiming.co.uk/results.aspx?CId=20008&RId=465 Norman Park]||44:18||4:26||32nd of 292 overall. Pacer V2, Very hot.
|-
|2025-08-24||[https://results.runthrough.co.uk/myresults.aspx?CId=16487&RId=5504&EId=1&AId=1103850 Regent's Park]||41:57||4:12||18th of 362 overall. Metaspeed, warmish.
|-
|2026-06-14||[https://www.orpingtonroadrunners.org.uk/high-elms-10k High Elms]|| || ||
|-
|}

Target: 42:00 (4:12 min/km)

=== Half (21.1 km) ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2023-09-03||London [https://www.thebighalf.co.uk/ Big Half]||1:36:57||4:36||Hot
|-
|2024-09-01||London Big Half||1:32:20||4:23||Hot
|-
|2025-09-07||London Big Half||1:32:06||4:22||Warm. On 1:30 pace until halfway, legs tiring. Insufficient training at race pace?
|-
|2026-09-06||London Big Half|| || ||

|}

Target: 1:30:00 (4:16 min/km)

Notes from BH:
* Pre-race warmup walk
* Fueling plan
* Plan point of sprint finish earlier

=== Marathon (42.2 km) ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes

|-
|2022-05-01||[https://mkmarathon.com/ Milton Keynes]||3:53:00||5:31||Cramp near end: no fueling plan.
|-
|2023-05-01||Milton Keynes||3:34:04||5:04||
|-
|2024-05-06||Milton Keynes||3:21:04||4:46||
|-
|2025-05-05||Milton Keynes||3:40:21||5:13||After injury: insufficient long runs. Cool, 5 Gells/tablets/2 caffine Severe cramp in last 6 km
|-
|2025-10-18||[https://results.runthrough.co.uk/myresults.aspx?uid=16487-5587-6-56342 Battersea Park]||3:19:58||4:44||Cool, flat. 4 Gells + Sweets.Achillies niggle, New Balance Bad blisters, cramp after finish
|-
|2026-04-12||Brighton||3:29:04||4:57||Superblast 2 (Sunny but not too hot, light wind). Needed to walk at water stations with cups. Fueling: good gel use, 2 caffeine tabs, 2 electrolyte tabs. Steady heart rate. Started to get cramp in last 5 km, very bad (needed to run/walk) in last 2 km.
[https://www.londonmarathonevents.co.uk/sites/default/files/2025-03/BRTN_2025_Road_Closure_Map_v4%201.pdf Map]
|-
|2026-05-04||[https://results.resultsbase.net/myresults.aspx?CId=8&RId=21049&EId=1&AId=81587 Milton Keynes]||3:18:04||4:41||Cool, steady pace, Metaspeed Sky +, good gel/electrolytes, no cramp until a little crossing the finish.
[https://www.mapmyrun.com/routes/view/5974644058 Map]
|-
|2026-10-24||Battersea Park|| || ||

|}

Targets:
* 3:30:00 (4:59 min/km)
* 3:20:00 (4:44 min/km)
* 3:15:00 (4:37 min/km)

== Training ==

* Polarised Training:
** Mostly consistent slow runs, high volume
** Speed work at Parkrun and track.
* Taper
** 2 - 3 weeks unnecessary if comfortable with prior volume, so used to recovering.
** Reduce volume but maintain intensity
* Sprints
** Hill sprints develop power; high cadence/look up not down
** Sprint training should be done not to exhaustion: multiple short bursts to engage fast twitch muscles

* Alternate:
** 2 weeks High Load (100+ km)
** 1 week De-load

{| class="wikitable"
! !!Mon!!Tue!!Wed!!Thu!!Fri!!Sat!!Sun

|-
|High Load
|18 km
|AM: 9 - 18 km; PM: Track, Max effort
|12 km
|18 km
|Rest / S&C
|21 - 37 km
|Rest / 8.5 km depending on previous day
|-
|De-Load
|8 km hill
|AM: 5 km; PM: Track, Max effort
|9 km
|12 km
|Rest / S&C
|''Parkrun'' 5 km, race
|Rest / S&C

|}

Distances:
* ~ 6 km : 2 loops around SN Park
* 9 km : Beckenham J - Penge E
* 12 km : to BP Park
* ~ 12.5 km : CPalace - Sydenham - Beckenham J
* ~ 19 km : Elmers - Shirley - WWickham - Beckenham
* ~ 21.6 km : Grenwich observatory and back
* ~ 23 km : Elmers - Shirley - WWickham - Beckenham J with BP Park loop
* ~ 29.3 km : To SB, Grenwich observatory and back
* ~ 31.5 km : Elmers - Shirley - WWickham - Beckenham (and repeat with shortcut)

S/C Excercises:
* Calf Raise
* Bench Lunge
* Plank
* Side Plank
* Toe Walk
* Heel Walk

Form:
* Check, especially when tired
* Stop flapping arms about
* Don't slouch forward

== Shoes ==

Current:
* ASICS Metaspeed Sky+ (204 g) [2023-12]: Important Races: Half/Marathon. Carbon Plate.
* ASICS Novablast 5 (260 g) [2025-01]: Everyday, Easy, Parkrun.
* ASICS Nimbus 27 (300 g) [2025-04]: Extra cushioned, long runs.
* New Balance FuelCell SuperComp Pacer V2 (209 g) [2025-05]: Important Races: 5k/10k. Carbon Plate.
** Half size up, but still too tight for long runs.
* ASICS Gel Pulse 15 (260 g) [2025-09]: Walking, light runs.
* ASICS SuperBlast 2 (250 g) [2026-01]: Tempo, Track, more cushioned for Half/Marathon.
* Scott Supertrac RC 2 Trail (270 g) [2026-01]: Cross-Country.
** 1 size up

Consider:
* ASICS Metaspeed Sky/Edge Tokyo (188 g, £240): Races/speed
* ASICS MegaBlast (230g, £210): Fast non-plate
* ASICS Metaspeed Ride (282 g, £180)
* ASICS Sonicblast Tokyo (256 g, *£170): Plate version of novablast? Tempo?
* ASICS Magic Speed 4 (242 g, £160 - 15%): Plate, tempo/speed work.
* ASICS Novablast 5 (260 g, *£135)
* ASICS Trabuco 14 (* £140): Trail
* Li-Ning Eedian 6 Elite (~200 g): Races
* Li-Ning Eedian 6 Challenger (~200 g): Propulsion and stability

Retired:
* ASICS NovaBlast 3 (252 g) [2023-07]: Tempo/Track/Parkrun
* Saucony Mens Ride 17 (282 g) [2024-03]: Easy Run, Daily
* ASICS Cumulus
* ASICS Nimbus 22
* ASICS Nimbus 24 [2023-07]

== YouTube ==

Runners:
* [https://www.youtube.com/@BenParkes Ben Parkes]
* [https://www.youtube.com/@kofuzi Kofuzi]
* [https://www.youtube.com/@justalilbester Nick Bester]
* [https://www.youtube.com/@PhilyBowden Phily Bowden]
* [https://www.youtube.com/@RanToJapan Ran To Japan]
* [https://www.youtube.com/@runningchannel The Running Channel]

Physio/Coach:
* [https://www.youtube.com/@SpringSnabbare Fredrik Zillén]
* [https://www.youtube.com/@NicklasRossnerPT Nick Rossner]
* [https://www.youtube.com/@runelitecoach Run Elite]
* [https://www.youtube.com/@TheRunExperience The Run Experience]
* [https://www.youtube.com/@SteveMagness Steve Magness]

== Diet & Supplements ==

* Eat at least 2 hours before a race
* Marathon/Half:
** Start taking carbs 20 mins after the start of a race
** At least 60 g / hour
** SiS GO Isotonic: 22 g carbs (general training)
** SiS Beta: 40 g carbs (important long races)
* Reduce oil intake which reduces nitric oxide
* Nitric oxide rich foods: rhubarb, celery, lettuce, beetroot, watermelon
* Sodium
** Suggested 300 - 600 mg/hr; up to 1 g/hr on very hot days.
** 2 tablets: 200 mg
* Caffeine
** 3 - 6 mg/kg -> ~ 400 mg (2 tablets)
** ~ 30 - 60 mins prior to race
** ~ 6 hours half life
* Turmeric
** Taken after exercise, can help with DOMS/recovery/anti-inflammatory
** Eat with black pepper or fat to aid absorption
* Creatine Monohydrate
** 5 - 10 g daily
* Magnesium Glycinate
** 3 g daily
* Collagen
** 10 - 15 g of hydrolyzed collagen peptides
** Collagen synthesis is dependent on Vitamin C
** 30 – 60 mins before strength training
** Do not take caffeine beforehand

Running

2026-05-05T15:14:43Z

NickPGSmith: /* Training */

== Distances ==

See [https://www.calculator.net/pace-calculator.html Pace Calculator].

=== 5k ===

* [https://www.parkrun.org.uk/parkrunner/6454631/all/ All Parkruns]

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2023-08-12||[https://www.parkrun.org.uk/swanseabay/parkrunner/6454631/ Swansea Bay Parkrun]||19:27||3:53||
|-
|2024-05-112026-04-27||[https://www.parkrun.org.uk/southnorwood/parkrunner/6454631/ South Norwood Parkrun]||19:55||3:59||
|-
|2024-06-29||[https://www.parkrun.org.uk/crystalpalace/parkrunner/6454631/ Crystal Palance Parkrun]||20:43||4:09||
|-
|2024-07-27||[https://www.parkrun.org.uk/bromley/parkrunner/6454631/ Bromley Parkrun]||20:27||4:05||
|-
|2025-03-01||[https://www.parkrun.org.uk/medina/parkrunner/6454631/ Medina IOW Parkrun]||22:04||4:25||
|-
|2025-08-17||[https://results.runthrough.co.uk/myresults.aspx?uid=16487-5495-2-25249 Dulwich Park]||19:58||4:00||13th Overall, 1st in V50 category Pacer V2
|}

Target: 20:00 (4:00 min/km)

=== 10k ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2025-01-19||Regent's Park||43:03||4:18||2 weeks off/with injury. Metaspeed, cool.
|-
|2025-06-18||[https://results.netiming.co.uk/results.aspx?CId=20008&RId=465 Norman Park]||44:18||4:26||32nd of 292 overall. Pacer V2, Very hot.
|-
|2025-08-24||[https://results.runthrough.co.uk/myresults.aspx?CId=16487&RId=5504&EId=1&AId=1103850 Regent's Park]||41:57||4:12||18th of 362 overall. Metaspeed, warmish.
|-
|2026-06-14||[https://www.orpingtonroadrunners.org.uk/high-elms-10k High Elms]|| || ||
|-
|}

Target: 42:00 (4:12 min/km)

=== Half (21.1 km) ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2023-09-03||London [https://www.thebighalf.co.uk/ Big Half]||1:36:57||4:36||Hot
|-
|2024-09-01||London Big Half||1:32:20||4:23||Hot
|-
|2025-09-07||London Big Half||1:32:06||4:22||Warm. On 1:30 pace until halfway, legs tiring. Insufficient training at race pace?
|-
|2026-09-06||London Big Half|| || ||

|}

Target: 1:30:00 (4:16 min/km)

Notes from BH:
* Pre-race warmup walk
* Fueling plan
* Plan point of sprint finish earlier

=== Marathon (42.2 km) ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes

|-
|2022-05-01||[https://mkmarathon.com/ Milton Keynes]||3:53:00||5:31||Cramp near end: no fueling plan.
|-
|2023-05-01||Milton Keynes||3:34:04||5:04||
|-
|2024-05-06||Milton Keynes||3:21:04||4:46||
|-
|2025-05-05||Milton Keynes||3:40:21||5:13||After injury: insufficient long runs. Cool, 5 Gells/tablets/2 caffine Severe cramp in last 6 km
|-
|2025-10-18||[https://results.runthrough.co.uk/myresults.aspx?uid=16487-5587-6-56342 Battersea Park]||3:19:58||4:44||Cool, flat. 4 Gells + Sweets.Achillies niggle, New Balance Bad blisters, cramp after finish
|-
|2026-04-12||Brighton||3:29:04||4:57||Superblast 2 (Sunny but not too hot, light wind). Needed to walk at water stations with cups. Fueling: good gel use, 2 caffeine tabs, 2 electrolyte tabs. Steady heart rate. Started to get cramp in last 5 km, very bad (needed to run/walk) in last 2 km.
[https://www.londonmarathonevents.co.uk/sites/default/files/2025-03/BRTN_2025_Road_Closure_Map_v4%201.pdf Map]
|-
|2026-05-04||[https://results.resultsbase.net/myresults.aspx?CId=8&RId=21049&EId=1&AId=81587 Milton Keynes]||3:18:04||4:41||Cool, steady pace, Metaspeed Sky +, good gel/electrolytes, no cramp until a little crossing the finish.
[https://www.mapmyrun.com/routes/view/5974644058 Map]
|-
|2026-10-24||Battersea Park|| || ||

|}

Targets:
* 3:30:00 (4:59 min/km)
* 3:20:00 (4:44 min/km)
* 3:15:00 (4:37 min/km)

== Training ==

* Polarised Training:
** Mostly consistent slow runs, high volume
** Speed work at Parkrun and track.
* Taper
** 2 - 3 weeks unnecessary if comfortable with prior volume, so used to recovering.
** Reduce volume but maintain intensity
* Sprints
** Hill sprints develop power; high cadence/look up not down
** Sprint training should be done not to exhaustion: multiple short bursts to engage fast twitch muscles

* Alternate:
** 2 weeks High Load
** 1 week De-load

{| class="wikitable"
! !!Mon!!Tue!!Wed!!Thu!!Fri!!Sat!!Sun

|-
|High Load
|''Rest'' S&C only
|''Track Session'' AM: 5 km easy; PM: Track, Max effort
|''Recovery'' 9 km Easy
|''Recovery/Tempo'' 12 km Easy or tempo
|''Hill'' 5 km, CP Hill
|''Parkrun'' 5 km race Max effort
|''Long Run''20 - 29 km Start: Easy,Mid: Tempo,End: Max effort
|-
|De-Load
|''Rest'' S&C only
|''Track Session'' Max effort
|''Recovery'' 9 km Easy
|''Recovery'' 9 - 12 km Easy
|''Rest/Recovery'' Either no run or 5 km easy
|''Parkrun'' 5 km race Max effort
|''Long Run'' 12 - 19 km Easy

|}

Distances:
* ~ 6 km : 2 loops around SN Park
* 9 km : Beckenham J - Penge E
* 12 km : to BP Park
* ~ 12.5 km : CPalace - Sydenham - Beckenham J
* ~ 19 km : Elmers - Shirley - WWickham - Beckenham
* ~ 21.6 km : Grenwich observatory and back
* ~ 23 km : Elmers - Shirley - WWickham - Beckenham J with BP Park loop
* ~ 29.3 km : To SB, Grenwich observatory and back
* ~ 31.5 km : Elmers - Shirley - WWickham - Beckenham (and repeat with shortcut)

S/C Excercises:
* Calf Raise
* Bench Lunge
* Plank
* Side Plank
* Toe Walk
* Heel Walk

Form:
* Check, especially when tired
* Stop flapping arms about
* Don't slouch forward

== Shoes ==

Current:
* ASICS Metaspeed Sky+ (204 g) [2023-12]: Important Races: Half/Marathon. Carbon Plate.
* ASICS Novablast 5 (260 g) [2025-01]: Everyday, Easy, Parkrun.
* ASICS Nimbus 27 (300 g) [2025-04]: Extra cushioned, long runs.
* New Balance FuelCell SuperComp Pacer V2 (209 g) [2025-05]: Important Races: 5k/10k. Carbon Plate.
** Half size up, but still too tight for long runs.
* ASICS Gel Pulse 15 (260 g) [2025-09]: Walking, light runs.
* ASICS SuperBlast 2 (250 g) [2026-01]: Tempo, Track, more cushioned for Half/Marathon.
* Scott Supertrac RC 2 Trail (270 g) [2026-01]: Cross-Country.
** 1 size up

Consider:
* ASICS Metaspeed Sky/Edge Tokyo (188 g, £240): Races/speed
* ASICS MegaBlast (230g, £210): Fast non-plate
* ASICS Metaspeed Ride (282 g, £180)
* ASICS Sonicblast Tokyo (256 g, *£170): Plate version of novablast? Tempo?
* ASICS Magic Speed 4 (242 g, £160 - 15%): Plate, tempo/speed work.
* ASICS Novablast 5 (260 g, *£135)
* ASICS Trabuco 14 (* £140): Trail
* Li-Ning Eedian 6 Elite (~200 g): Races
* Li-Ning Eedian 6 Challenger (~200 g): Propulsion and stability

Retired:
* ASICS NovaBlast 3 (252 g) [2023-07]: Tempo/Track/Parkrun
* Saucony Mens Ride 17 (282 g) [2024-03]: Easy Run, Daily
* ASICS Cumulus
* ASICS Nimbus 22
* ASICS Nimbus 24 [2023-07]

== YouTube ==

Runners:
* [https://www.youtube.com/@BenParkes Ben Parkes]
* [https://www.youtube.com/@kofuzi Kofuzi]
* [https://www.youtube.com/@justalilbester Nick Bester]
* [https://www.youtube.com/@PhilyBowden Phily Bowden]
* [https://www.youtube.com/@RanToJapan Ran To Japan]
* [https://www.youtube.com/@runningchannel The Running Channel]

Physio/Coach:
* [https://www.youtube.com/@SpringSnabbare Fredrik Zillén]
* [https://www.youtube.com/@NicklasRossnerPT Nick Rossner]
* [https://www.youtube.com/@runelitecoach Run Elite]
* [https://www.youtube.com/@TheRunExperience The Run Experience]
* [https://www.youtube.com/@SteveMagness Steve Magness]

== Diet & Supplements ==

* Eat at least 2 hours before a race
* Marathon/Half:
** Start taking carbs 20 mins after the start of a race
** At least 60 g / hour
** SiS GO Isotonic: 22 g carbs (general training)
** SiS Beta: 40 g carbs (important long races)
* Reduce oil intake which reduces nitric oxide
* Nitric oxide rich foods: rhubarb, celery, lettuce, beetroot, watermelon
* Sodium
** Suggested 300 - 600 mg/hr; up to 1 g/hr on very hot days.
** 2 tablets: 200 mg
* Caffeine
** 3 - 6 mg/kg -> ~ 400 mg (2 tablets)
** ~ 30 - 60 mins prior to race
** ~ 6 hours half life
* Turmeric
** Taken after exercise, can help with DOMS/recovery/anti-inflammatory
** Eat with black pepper or fat to aid absorption
* Creatine Monohydrate
** 5 - 10 g daily
* Magnesium Glycinate
** 3 g daily
* Collagen
** 10 - 15 g of hydrolyzed collagen peptides
** Collagen synthesis is dependent on Vitamin C
** 30 – 60 mins before strength training
** Do not take caffeine beforehand

Running

2026-05-05T15:07:02Z

NickPGSmith: /* Marathon (42.2 km) */

== Distances ==

See [https://www.calculator.net/pace-calculator.html Pace Calculator].

=== 5k ===

* [https://www.parkrun.org.uk/parkrunner/6454631/all/ All Parkruns]

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2023-08-12||[https://www.parkrun.org.uk/swanseabay/parkrunner/6454631/ Swansea Bay Parkrun]||19:27||3:53||
|-
|2024-05-112026-04-27||[https://www.parkrun.org.uk/southnorwood/parkrunner/6454631/ South Norwood Parkrun]||19:55||3:59||
|-
|2024-06-29||[https://www.parkrun.org.uk/crystalpalace/parkrunner/6454631/ Crystal Palance Parkrun]||20:43||4:09||
|-
|2024-07-27||[https://www.parkrun.org.uk/bromley/parkrunner/6454631/ Bromley Parkrun]||20:27||4:05||
|-
|2025-03-01||[https://www.parkrun.org.uk/medina/parkrunner/6454631/ Medina IOW Parkrun]||22:04||4:25||
|-
|2025-08-17||[https://results.runthrough.co.uk/myresults.aspx?uid=16487-5495-2-25249 Dulwich Park]||19:58||4:00||13th Overall, 1st in V50 category Pacer V2
|}

Target: 20:00 (4:00 min/km)

=== 10k ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2025-01-19||Regent's Park||43:03||4:18||2 weeks off/with injury. Metaspeed, cool.
|-
|2025-06-18||[https://results.netiming.co.uk/results.aspx?CId=20008&RId=465 Norman Park]||44:18||4:26||32nd of 292 overall. Pacer V2, Very hot.
|-
|2025-08-24||[https://results.runthrough.co.uk/myresults.aspx?CId=16487&RId=5504&EId=1&AId=1103850 Regent's Park]||41:57||4:12||18th of 362 overall. Metaspeed, warmish.
|-
|2026-06-14||[https://www.orpingtonroadrunners.org.uk/high-elms-10k High Elms]|| || ||
|-
|}

Target: 42:00 (4:12 min/km)

=== Half (21.1 km) ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2023-09-03||London [https://www.thebighalf.co.uk/ Big Half]||1:36:57||4:36||Hot
|-
|2024-09-01||London Big Half||1:32:20||4:23||Hot
|-
|2025-09-07||London Big Half||1:32:06||4:22||Warm. On 1:30 pace until halfway, legs tiring. Insufficient training at race pace?
|-
|2026-09-06||London Big Half|| || ||

|}

Target: 1:30:00 (4:16 min/km)

Notes from BH:
* Pre-race warmup walk
* Fueling plan
* Plan point of sprint finish earlier

=== Marathon (42.2 km) ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes

|-
|2022-05-01||[https://mkmarathon.com/ Milton Keynes]||3:53:00||5:31||Cramp near end: no fueling plan.
|-
|2023-05-01||Milton Keynes||3:34:04||5:04||
|-
|2024-05-06||Milton Keynes||3:21:04||4:46||
|-
|2025-05-05||Milton Keynes||3:40:21||5:13||After injury: insufficient long runs. Cool, 5 Gells/tablets/2 caffine Severe cramp in last 6 km
|-
|2025-10-18||[https://results.runthrough.co.uk/myresults.aspx?uid=16487-5587-6-56342 Battersea Park]||3:19:58||4:44||Cool, flat. 4 Gells + Sweets.Achillies niggle, New Balance Bad blisters, cramp after finish
|-
|2026-04-12||Brighton||3:29:04||4:57||Superblast 2 (Sunny but not too hot, light wind). Needed to walk at water stations with cups. Fueling: good gel use, 2 caffeine tabs, 2 electrolyte tabs. Steady heart rate. Started to get cramp in last 5 km, very bad (needed to run/walk) in last 2 km.
[https://www.londonmarathonevents.co.uk/sites/default/files/2025-03/BRTN_2025_Road_Closure_Map_v4%201.pdf Map]
|-
|2026-05-04||[https://results.resultsbase.net/myresults.aspx?CId=8&RId=21049&EId=1&AId=81587 Milton Keynes]||3:18:04||4:41||Cool, steady pace, Metaspeed Sky +, good gel/electrolytes, no cramp until a little crossing the finish.
[https://www.mapmyrun.com/routes/view/5974644058 Map]
|-
|2026-10-24||Battersea Park|| || ||

|}

Targets:
* 3:30:00 (4:59 min/km)
* 3:20:00 (4:44 min/km)
* 3:15:00 (4:37 min/km)

== Training ==

Target: 40 - 60 km/week

A Week: Normal effort 
B Week: Recovery, every 3 weeks or as needed

{| class="wikitable"
! !!Mon!!Tue!!Wed!!Thu!!Fri!!Sat!!Sun

|-
|A Week
|''Rest'' S&C only
|''Track Session'' AM: 5 km easy; PM: Track, Max effort
|''Recovery'' 9 km Easy
|''Recovery/Tempo'' 12 km Easy or tempo
|''Hill'' 5 km, CP Hill
|''Parkrun'' 5 km race Max effort
|''Long Run''20 - 29 km Start: Easy,Mid: Tempo,End: Max effort
|-
|B Week
|''Rest'' S&C only
|''Track Session'' Max effort
|''Recovery'' 9 km Easy
|''Recovery'' 9 - 12 km Easy
|''Rest/Recovery'' Either no run or 5 km easy
|''Parkrun'' 5 km race Max effort
|''Long Run'' 12 - 19 km Easy

|}

Distances:
* ~ 6 km : 2 loops around SN Park
* 9 km : Beckenham J - Penge E
* 12 km : to BP Park
* ~ 12.5 km : CPalace - Sydenham - Beckenham J
* ~ 19 km : Elmers - Shirley - WWickham - Beckenham
* ~ 21.6 km : Grenwich observatory and back
* ~ 23 km : Elmers - Shirley - WWickham - Beckenham J with BP Park loop
* ~ 29.3 km : To SB, Grenwich observatory and back
* ~ 31.5 km : Elmers - Shirley - WWickham - Beckenham (and repeat with shortcut)

S/C Excercises:
* Calf Raise
* Bench Lunge
* Plank
* Side Plank
* Toe Walk
* Heel Walk

Form:
* Check, especially when tired
* Stop flapping arms about
* Don't slouch forward

== Shoes ==

Current:
* ASICS Metaspeed Sky+ (204 g) [2023-12]: Important Races: Half/Marathon. Carbon Plate.
* ASICS Novablast 5 (260 g) [2025-01]: Everyday, Easy, Parkrun.
* ASICS Nimbus 27 (300 g) [2025-04]: Extra cushioned, long runs.
* New Balance FuelCell SuperComp Pacer V2 (209 g) [2025-05]: Important Races: 5k/10k. Carbon Plate.
** Half size up, but still too tight for long runs.
* ASICS Gel Pulse 15 (260 g) [2025-09]: Walking, light runs.
* ASICS SuperBlast 2 (250 g) [2026-01]: Tempo, Track, more cushioned for Half/Marathon.
* Scott Supertrac RC 2 Trail (270 g) [2026-01]: Cross-Country.
** 1 size up

Consider:
* ASICS Metaspeed Sky/Edge Tokyo (188 g, £240): Races/speed
* ASICS MegaBlast (230g, £210): Fast non-plate
* ASICS Metaspeed Ride (282 g, £180)
* ASICS Sonicblast Tokyo (256 g, *£170): Plate version of novablast? Tempo?
* ASICS Magic Speed 4 (242 g, £160 - 15%): Plate, tempo/speed work.
* ASICS Novablast 5 (260 g, *£135)
* ASICS Trabuco 14 (* £140): Trail
* Li-Ning Eedian 6 Elite (~200 g): Races
* Li-Ning Eedian 6 Challenger (~200 g): Propulsion and stability

Retired:
* ASICS NovaBlast 3 (252 g) [2023-07]: Tempo/Track/Parkrun
* Saucony Mens Ride 17 (282 g) [2024-03]: Easy Run, Daily
* ASICS Cumulus
* ASICS Nimbus 22
* ASICS Nimbus 24 [2023-07]

== YouTube ==

Runners:
* [https://www.youtube.com/@BenParkes Ben Parkes]
* [https://www.youtube.com/@kofuzi Kofuzi]
* [https://www.youtube.com/@justalilbester Nick Bester]
* [https://www.youtube.com/@PhilyBowden Phily Bowden]
* [https://www.youtube.com/@RanToJapan Ran To Japan]
* [https://www.youtube.com/@runningchannel The Running Channel]

Physio/Coach:
* [https://www.youtube.com/@SpringSnabbare Fredrik Zillén]
* [https://www.youtube.com/@NicklasRossnerPT Nick Rossner]
* [https://www.youtube.com/@runelitecoach Run Elite]
* [https://www.youtube.com/@TheRunExperience The Run Experience]
* [https://www.youtube.com/@SteveMagness Steve Magness]

== Diet & Supplements ==

* Eat at least 2 hours before a race
* Marathon/Half:
** Start taking carbs 20 mins after the start of a race
** At least 60 g / hour
** SiS GO Isotonic: 22 g carbs (general training)
** SiS Beta: 40 g carbs (important long races)
* Reduce oil intake which reduces nitric oxide
* Nitric oxide rich foods: rhubarb, celery, lettuce, beetroot, watermelon
* Sodium
** Suggested 300 - 600 mg/hr; up to 1 g/hr on very hot days.
** 2 tablets: 200 mg
* Caffeine
** 3 - 6 mg/kg -> ~ 400 mg (2 tablets)
** ~ 30 - 60 mins prior to race
** ~ 6 hours half life
* Turmeric
** Taken after exercise, can help with DOMS/recovery/anti-inflammatory
** Eat with black pepper or fat to aid absorption
* Creatine Monohydrate
** 5 - 10 g daily
* Magnesium Glycinate
** 3 g daily
* Collagen
** 10 - 15 g of hydrolyzed collagen peptides
** Collagen synthesis is dependent on Vitamin C
** 30 – 60 mins before strength training
** Do not take caffeine beforehand

Running

2026-05-04T16:50:30Z

NickPGSmith: /* Marathon (42.2 km) */

== Distances ==

See [https://www.calculator.net/pace-calculator.html Pace Calculator].

=== 5k ===

* [https://www.parkrun.org.uk/parkrunner/6454631/all/ All Parkruns]

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2023-08-12||[https://www.parkrun.org.uk/swanseabay/parkrunner/6454631/ Swansea Bay Parkrun]||19:27||3:53||
|-
|2024-05-112026-04-27||[https://www.parkrun.org.uk/southnorwood/parkrunner/6454631/ South Norwood Parkrun]||19:55||3:59||
|-
|2024-06-29||[https://www.parkrun.org.uk/crystalpalace/parkrunner/6454631/ Crystal Palance Parkrun]||20:43||4:09||
|-
|2024-07-27||[https://www.parkrun.org.uk/bromley/parkrunner/6454631/ Bromley Parkrun]||20:27||4:05||
|-
|2025-03-01||[https://www.parkrun.org.uk/medina/parkrunner/6454631/ Medina IOW Parkrun]||22:04||4:25||
|-
|2025-08-17||[https://results.runthrough.co.uk/myresults.aspx?uid=16487-5495-2-25249 Dulwich Park]||19:58||4:00||13th Overall, 1st in V50 category Pacer V2
|}

Target: 20:00 (4:00 min/km)

=== 10k ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2025-01-19||Regent's Park||43:03||4:18||2 weeks off/with injury. Metaspeed, cool.
|-
|2025-06-18||[https://results.netiming.co.uk/results.aspx?CId=20008&RId=465 Norman Park]||44:18||4:26||32nd of 292 overall. Pacer V2, Very hot.
|-
|2025-08-24||[https://results.runthrough.co.uk/myresults.aspx?CId=16487&RId=5504&EId=1&AId=1103850 Regent's Park]||41:57||4:12||18th of 362 overall. Metaspeed, warmish.
|-
|2026-06-14||[https://www.orpingtonroadrunners.org.uk/high-elms-10k High Elms]|| || ||
|-
|}

Target: 42:00 (4:12 min/km)

=== Half (21.1 km) ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2023-09-03||London [https://www.thebighalf.co.uk/ Big Half]||1:36:57||4:36||Hot
|-
|2024-09-01||London Big Half||1:32:20||4:23||Hot
|-
|2025-09-07||London Big Half||1:32:06||4:22||Warm. On 1:30 pace until halfway, legs tiring. Insufficient training at race pace?
|-
|2026-09-06||London Big Half|| || ||

|}

Target: 1:30:00 (4:16 min/km)

Notes from BH:
* Pre-race warmup walk
* Fueling plan
* Plan point of sprint finish earlier

=== Marathon (42.2 km) ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes

|-
|2022-05-01||[https://mkmarathon.com/ Milton Keynes]||3:53:00||5:31||Cramp near end: no fueling plan.
|-
|2023-05-01||Milton Keynes||3:34:04||5:04||
|-
|2024-05-06||Milton Keynes||3:21:04||4:46||
|-
|2025-05-05||Milton Keynes||3:40:21||5:13||After injury: insufficient long runs. Cool, 5 Gells/tablets/2 caffine Severe cramp in last 6 km
|-
|2025-10-18||[https://results.runthrough.co.uk/myresults.aspx?uid=16487-5587-6-56342 Battersea Park]||3:19:58||4:44||Cool, flat. 4 Gells + Sweets.Achillies niggle, New Balance Bad blisters, cramp after finish
|-
|2026-04-12||Brighton||3:29:04||4:57||Superblast 2 (Sunny but not too hot, light wind). Needed to walk at water stations with cups. Fueling: good gel use, 2 caffeine tabs, 2 electrolyte tabs. Steady heart rate. Started to get cramp in last 5 km, very bad (needed to run/walk) in last 2 km.
[https://www.londonmarathonevents.co.uk/sites/default/files/2025-03/BRTN_2025_Road_Closure_Map_v4%201.pdf Map]
|-
|2026-05-04||[https://results.resultsbase.net/myresults.aspx?CId=8&RId=21049&EId=1&AId=81587 Milton Keynes]||3:18:04||4:41||Cool, steady pace, Metaspeed Sky +, good gel/electrolytes, no cramp until a little crossing the finish.
[https://www.mapmyrun.com/routes/view/5974644058 Map]
|-
|2026-10-24||Battersea Park|| || ||

|}

Targets:
* 3:30:00 (4:59 min/km)
* 3:20:00 (4:44 min/km)
* 3:15:00 (4:37 min/km)

Training Plan Ideas:
* 3 Months intensive plan
* Consistent Slow runs
* High volume and some intensity to avoid cramp
* Taper
** Earlier: start 2.5 - 3 weeks out
** Reduce time but maintain intensity
* Vary high intensity with easy recovery runs
* Hill sprints develop power
* Sprint training should be done not to exhaustion: multiple short bursts to engage fast twitch muscles

== Training ==

Target: 40 - 60 km/week

A Week: Normal effort 
B Week: Recovery, every 3 weeks or as needed

{| class="wikitable"
! !!Mon!!Tue!!Wed!!Thu!!Fri!!Sat!!Sun

|-
|A Week
|''Rest'' S&C only
|''Track Session'' AM: 5 km easy; PM: Track, Max effort
|''Recovery'' 9 km Easy
|''Recovery/Tempo'' 12 km Easy or tempo
|''Hill'' 5 km, CP Hill
|''Parkrun'' 5 km race Max effort
|''Long Run''20 - 29 km Start: Easy,Mid: Tempo,End: Max effort
|-
|B Week
|''Rest'' S&C only
|''Track Session'' Max effort
|''Recovery'' 9 km Easy
|''Recovery'' 9 - 12 km Easy
|''Rest/Recovery'' Either no run or 5 km easy
|''Parkrun'' 5 km race Max effort
|''Long Run'' 12 - 19 km Easy

|}

Distances:
* ~ 6 km : 2 loops around SN Park
* 9 km : Beckenham J - Penge E
* 12 km : to BP Park
* ~ 12.5 km : CPalace - Sydenham - Beckenham J
* ~ 19 km : Elmers - Shirley - WWickham - Beckenham
* ~ 21.6 km : Grenwich observatory and back
* ~ 23 km : Elmers - Shirley - WWickham - Beckenham J with BP Park loop
* ~ 29.3 km : To SB, Grenwich observatory and back
* ~ 31.5 km : Elmers - Shirley - WWickham - Beckenham (and repeat with shortcut)

S/C Excercises:
* Calf Raise
* Bench Lunge
* Plank
* Side Plank
* Toe Walk
* Heel Walk

Form:
* Check, especially when tired
* Stop flapping arms about
* Don't slouch forward

== Shoes ==

Current:
* ASICS Metaspeed Sky+ (204 g) [2023-12]: Important Races: Half/Marathon. Carbon Plate.
* ASICS Novablast 5 (260 g) [2025-01]: Everyday, Easy, Parkrun.
* ASICS Nimbus 27 (300 g) [2025-04]: Extra cushioned, long runs.
* New Balance FuelCell SuperComp Pacer V2 (209 g) [2025-05]: Important Races: 5k/10k. Carbon Plate.
** Half size up, but still too tight for long runs.
* ASICS Gel Pulse 15 (260 g) [2025-09]: Walking, light runs.
* ASICS SuperBlast 2 (250 g) [2026-01]: Tempo, Track, more cushioned for Half/Marathon.
* Scott Supertrac RC 2 Trail (270 g) [2026-01]: Cross-Country.
** 1 size up

Consider:
* ASICS Metaspeed Sky/Edge Tokyo (188 g, £240): Races/speed
* ASICS MegaBlast (230g, £210): Fast non-plate
* ASICS Metaspeed Ride (282 g, £180)
* ASICS Sonicblast Tokyo (256 g, *£170): Plate version of novablast? Tempo?
* ASICS Magic Speed 4 (242 g, £160 - 15%): Plate, tempo/speed work.
* ASICS Novablast 5 (260 g, *£135)
* ASICS Trabuco 14 (* £140): Trail
* Li-Ning Eedian 6 Elite (~200 g): Races
* Li-Ning Eedian 6 Challenger (~200 g): Propulsion and stability

Retired:
* ASICS NovaBlast 3 (252 g) [2023-07]: Tempo/Track/Parkrun
* Saucony Mens Ride 17 (282 g) [2024-03]: Easy Run, Daily
* ASICS Cumulus
* ASICS Nimbus 22
* ASICS Nimbus 24 [2023-07]

== YouTube ==

Runners:
* [https://www.youtube.com/@BenParkes Ben Parkes]
* [https://www.youtube.com/@kofuzi Kofuzi]
* [https://www.youtube.com/@justalilbester Nick Bester]
* [https://www.youtube.com/@PhilyBowden Phily Bowden]
* [https://www.youtube.com/@RanToJapan Ran To Japan]
* [https://www.youtube.com/@runningchannel The Running Channel]

Physio/Coach:
* [https://www.youtube.com/@SpringSnabbare Fredrik Zillén]
* [https://www.youtube.com/@NicklasRossnerPT Nick Rossner]
* [https://www.youtube.com/@runelitecoach Run Elite]
* [https://www.youtube.com/@TheRunExperience The Run Experience]
* [https://www.youtube.com/@SteveMagness Steve Magness]

== Diet & Supplements ==

* Eat at least 2 hours before a race
* Marathon/Half:
** Start taking carbs 20 mins after the start of a race
** At least 60 g / hour
** SiS GO Isotonic: 22 g carbs (general training)
** SiS Beta: 40 g carbs (important long races)
* Reduce oil intake which reduces nitric oxide
* Nitric oxide rich foods: rhubarb, celery, lettuce, beetroot, watermelon
* Sodium
** Suggested 300 - 600 mg/hr; up to 1 g/hr on very hot days.
** 2 tablets: 200 mg
* Caffeine
** 3 - 6 mg/kg -> ~ 400 mg (2 tablets)
** ~ 30 - 60 mins prior to race
** ~ 6 hours half life
* Turmeric
** Taken after exercise, can help with DOMS/recovery/anti-inflammatory
** Eat with black pepper or fat to aid absorption
* Creatine Monohydrate
** 5 - 10 g daily
* Magnesium Glycinate
** 3 g daily
* Collagen
** 10 - 15 g of hydrolyzed collagen peptides
** Collagen synthesis is dependent on Vitamin C
** 30 – 60 mins before strength training
** Do not take caffeine beforehand

Running

2026-05-04T16:50:05Z

NickPGSmith: /* Marathon (42.2 km) */

== Distances ==

See [https://www.calculator.net/pace-calculator.html Pace Calculator].

=== 5k ===

* [https://www.parkrun.org.uk/parkrunner/6454631/all/ All Parkruns]

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2023-08-12||[https://www.parkrun.org.uk/swanseabay/parkrunner/6454631/ Swansea Bay Parkrun]||19:27||3:53||
|-
|2024-05-112026-04-27||[https://www.parkrun.org.uk/southnorwood/parkrunner/6454631/ South Norwood Parkrun]||19:55||3:59||
|-
|2024-06-29||[https://www.parkrun.org.uk/crystalpalace/parkrunner/6454631/ Crystal Palance Parkrun]||20:43||4:09||
|-
|2024-07-27||[https://www.parkrun.org.uk/bromley/parkrunner/6454631/ Bromley Parkrun]||20:27||4:05||
|-
|2025-03-01||[https://www.parkrun.org.uk/medina/parkrunner/6454631/ Medina IOW Parkrun]||22:04||4:25||
|-
|2025-08-17||[https://results.runthrough.co.uk/myresults.aspx?uid=16487-5495-2-25249 Dulwich Park]||19:58||4:00||13th Overall, 1st in V50 category Pacer V2
|}

Target: 20:00 (4:00 min/km)

=== 10k ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2025-01-19||Regent's Park||43:03||4:18||2 weeks off/with injury. Metaspeed, cool.
|-
|2025-06-18||[https://results.netiming.co.uk/results.aspx?CId=20008&RId=465 Norman Park]||44:18||4:26||32nd of 292 overall. Pacer V2, Very hot.
|-
|2025-08-24||[https://results.runthrough.co.uk/myresults.aspx?CId=16487&RId=5504&EId=1&AId=1103850 Regent's Park]||41:57||4:12||18th of 362 overall. Metaspeed, warmish.
|-
|2026-06-14||[https://www.orpingtonroadrunners.org.uk/high-elms-10k High Elms]|| || ||
|-
|}

Target: 42:00 (4:12 min/km)

=== Half (21.1 km) ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2023-09-03||London [https://www.thebighalf.co.uk/ Big Half]||1:36:57||4:36||Hot
|-
|2024-09-01||London Big Half||1:32:20||4:23||Hot
|-
|2025-09-07||London Big Half||1:32:06||4:22||Warm. On 1:30 pace until halfway, legs tiring. Insufficient training at race pace?
|-
|2026-09-06||London Big Half|| || ||

|}

Target: 1:30:00 (4:16 min/km)

Notes from BH:
* Pre-race warmup walk
* Fueling plan
* Plan point of sprint finish earlier

=== Marathon (42.2 km) ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes

|-
|2022-05-01||[https://mkmarathon.com/ Milton Keynes]||3:53:00||5:31||Cramp near end: no fueling plan.
|-
|2023-05-01||Milton Keynes||3:34:04||5:04||
|-
|2024-05-06||Milton Keynes||3:21:04||4:46||
|-
|2025-05-05||Milton Keynes||3:40:21||5:13||After injury: insufficient long runs. Cool, 5 Gells/tablets/2 caffine Severe cramp in last 6 km
|-
|2025-10-18||[https://results.runthrough.co.uk/myresults.aspx?uid=16487-5587-6-56342 Battersea Park]||3:19:58||4:44||Cool, flat. 4 Gells + Sweets.Achillies niggle, New Balance Bad blisters, cramp after finish
|-
|2026-04-12||Brighton||3:29:04||4:57||Superblast 2 (Sunny but not too hot, light wind). Needed to walk at water stations with cups. Fueling: good gel use, 2 caffeine tabs, 2 electrolyte tabs. Steady heart rate. Started to get cramp in last 5 km, very bad (needed to run/walk) in last 2 km.
 [https://www.londonmarathonevents.co.uk/sites/default/files/2025-03/BRTN_2025_Road_Closure_Map_v4%201.pdf Map]
|-
|2026-05-04||[https://results.resultsbase.net/myresults.aspx?CId=8&RId=21049&EId=1&AId=81587 Milton Keynes]||3:18:04||4:41||Cool, steady pace, Metaspeed Sky +, good gel/electrolytes, no cramp until a little crossing the finish.
[https://www.mapmyrun.com/routes/view/5974644058 Map]
|-
|2026-10-24||Battersea Park|| || ||

|}

Targets:
* 3:30:00 (4:59 min/km)
* 3:20:00 (4:44 min/km)
* 3:15:00 (4:37 min/km)

Training Plan Ideas:
* 3 Months intensive plan
* Consistent Slow runs
* High volume and some intensity to avoid cramp
* Taper
** Earlier: start 2.5 - 3 weeks out
** Reduce time but maintain intensity
* Vary high intensity with easy recovery runs
* Hill sprints develop power
* Sprint training should be done not to exhaustion: multiple short bursts to engage fast twitch muscles

== Training ==

Target: 40 - 60 km/week

A Week: Normal effort 
B Week: Recovery, every 3 weeks or as needed

{| class="wikitable"
! !!Mon!!Tue!!Wed!!Thu!!Fri!!Sat!!Sun

|-
|A Week
|''Rest'' S&C only
|''Track Session'' AM: 5 km easy; PM: Track, Max effort
|''Recovery'' 9 km Easy
|''Recovery/Tempo'' 12 km Easy or tempo
|''Hill'' 5 km, CP Hill
|''Parkrun'' 5 km race Max effort
|''Long Run''20 - 29 km Start: Easy,Mid: Tempo,End: Max effort
|-
|B Week
|''Rest'' S&C only
|''Track Session'' Max effort
|''Recovery'' 9 km Easy
|''Recovery'' 9 - 12 km Easy
|''Rest/Recovery'' Either no run or 5 km easy
|''Parkrun'' 5 km race Max effort
|''Long Run'' 12 - 19 km Easy

|}

Distances:
* ~ 6 km : 2 loops around SN Park
* 9 km : Beckenham J - Penge E
* 12 km : to BP Park
* ~ 12.5 km : CPalace - Sydenham - Beckenham J
* ~ 19 km : Elmers - Shirley - WWickham - Beckenham
* ~ 21.6 km : Grenwich observatory and back
* ~ 23 km : Elmers - Shirley - WWickham - Beckenham J with BP Park loop
* ~ 29.3 km : To SB, Grenwich observatory and back
* ~ 31.5 km : Elmers - Shirley - WWickham - Beckenham (and repeat with shortcut)

S/C Excercises:
* Calf Raise
* Bench Lunge
* Plank
* Side Plank
* Toe Walk
* Heel Walk

Form:
* Check, especially when tired
* Stop flapping arms about
* Don't slouch forward

== Shoes ==

Current:
* ASICS Metaspeed Sky+ (204 g) [2023-12]: Important Races: Half/Marathon. Carbon Plate.
* ASICS Novablast 5 (260 g) [2025-01]: Everyday, Easy, Parkrun.
* ASICS Nimbus 27 (300 g) [2025-04]: Extra cushioned, long runs.
* New Balance FuelCell SuperComp Pacer V2 (209 g) [2025-05]: Important Races: 5k/10k. Carbon Plate.
** Half size up, but still too tight for long runs.
* ASICS Gel Pulse 15 (260 g) [2025-09]: Walking, light runs.
* ASICS SuperBlast 2 (250 g) [2026-01]: Tempo, Track, more cushioned for Half/Marathon.
* Scott Supertrac RC 2 Trail (270 g) [2026-01]: Cross-Country.
** 1 size up

Consider:
* ASICS Metaspeed Sky/Edge Tokyo (188 g, £240): Races/speed
* ASICS MegaBlast (230g, £210): Fast non-plate
* ASICS Metaspeed Ride (282 g, £180)
* ASICS Sonicblast Tokyo (256 g, *£170): Plate version of novablast? Tempo?
* ASICS Magic Speed 4 (242 g, £160 - 15%): Plate, tempo/speed work.
* ASICS Novablast 5 (260 g, *£135)
* ASICS Trabuco 14 (* £140): Trail
* Li-Ning Eedian 6 Elite (~200 g): Races
* Li-Ning Eedian 6 Challenger (~200 g): Propulsion and stability

Retired:
* ASICS NovaBlast 3 (252 g) [2023-07]: Tempo/Track/Parkrun
* Saucony Mens Ride 17 (282 g) [2024-03]: Easy Run, Daily
* ASICS Cumulus
* ASICS Nimbus 22
* ASICS Nimbus 24 [2023-07]

== YouTube ==

Runners:
* [https://www.youtube.com/@BenParkes Ben Parkes]
* [https://www.youtube.com/@kofuzi Kofuzi]
* [https://www.youtube.com/@justalilbester Nick Bester]
* [https://www.youtube.com/@PhilyBowden Phily Bowden]
* [https://www.youtube.com/@RanToJapan Ran To Japan]
* [https://www.youtube.com/@runningchannel The Running Channel]

Physio/Coach:
* [https://www.youtube.com/@SpringSnabbare Fredrik Zillén]
* [https://www.youtube.com/@NicklasRossnerPT Nick Rossner]
* [https://www.youtube.com/@runelitecoach Run Elite]
* [https://www.youtube.com/@TheRunExperience The Run Experience]
* [https://www.youtube.com/@SteveMagness Steve Magness]

== Diet & Supplements ==

* Eat at least 2 hours before a race
* Marathon/Half:
** Start taking carbs 20 mins after the start of a race
** At least 60 g / hour
** SiS GO Isotonic: 22 g carbs (general training)
** SiS Beta: 40 g carbs (important long races)
* Reduce oil intake which reduces nitric oxide
* Nitric oxide rich foods: rhubarb, celery, lettuce, beetroot, watermelon
* Sodium
** Suggested 300 - 600 mg/hr; up to 1 g/hr on very hot days.
** 2 tablets: 200 mg
* Caffeine
** 3 - 6 mg/kg -> ~ 400 mg (2 tablets)
** ~ 30 - 60 mins prior to race
** ~ 6 hours half life
* Turmeric
** Taken after exercise, can help with DOMS/recovery/anti-inflammatory
** Eat with black pepper or fat to aid absorption
* Creatine Monohydrate
** 5 - 10 g daily
* Magnesium Glycinate
** 3 g daily
* Collagen
** 10 - 15 g of hydrolyzed collagen peptides
** Collagen synthesis is dependent on Vitamin C
** 30 – 60 mins before strength training
** Do not take caffeine beforehand

Running

2026-05-04T16:49:04Z

NickPGSmith: /* Marathon (42.2 km) */

== Distances ==

See [https://www.calculator.net/pace-calculator.html Pace Calculator].

=== 5k ===

* [https://www.parkrun.org.uk/parkrunner/6454631/all/ All Parkruns]

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2023-08-12||[https://www.parkrun.org.uk/swanseabay/parkrunner/6454631/ Swansea Bay Parkrun]||19:27||3:53||
|-
|2024-05-112026-04-27||[https://www.parkrun.org.uk/southnorwood/parkrunner/6454631/ South Norwood Parkrun]||19:55||3:59||
|-
|2024-06-29||[https://www.parkrun.org.uk/crystalpalace/parkrunner/6454631/ Crystal Palance Parkrun]||20:43||4:09||
|-
|2024-07-27||[https://www.parkrun.org.uk/bromley/parkrunner/6454631/ Bromley Parkrun]||20:27||4:05||
|-
|2025-03-01||[https://www.parkrun.org.uk/medina/parkrunner/6454631/ Medina IOW Parkrun]||22:04||4:25||
|-
|2025-08-17||[https://results.runthrough.co.uk/myresults.aspx?uid=16487-5495-2-25249 Dulwich Park]||19:58||4:00||13th Overall, 1st in V50 category Pacer V2
|}

Target: 20:00 (4:00 min/km)

=== 10k ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2025-01-19||Regent's Park||43:03||4:18||2 weeks off/with injury. Metaspeed, cool.
|-
|2025-06-18||[https://results.netiming.co.uk/results.aspx?CId=20008&RId=465 Norman Park]||44:18||4:26||32nd of 292 overall. Pacer V2, Very hot.
|-
|2025-08-24||[https://results.runthrough.co.uk/myresults.aspx?CId=16487&RId=5504&EId=1&AId=1103850 Regent's Park]||41:57||4:12||18th of 362 overall. Metaspeed, warmish.
|-
|2026-06-14||[https://www.orpingtonroadrunners.org.uk/high-elms-10k High Elms]|| || ||
|-
|}

Target: 42:00 (4:12 min/km)

=== Half (21.1 km) ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2023-09-03||London [https://www.thebighalf.co.uk/ Big Half]||1:36:57||4:36||Hot
|-
|2024-09-01||London Big Half||1:32:20||4:23||Hot
|-
|2025-09-07||London Big Half||1:32:06||4:22||Warm. On 1:30 pace until halfway, legs tiring. Insufficient training at race pace?
|-
|2026-09-06||London Big Half|| || ||

|}

Target: 1:30:00 (4:16 min/km)

Notes from BH:
* Pre-race warmup walk
* Fueling plan
* Plan point of sprint finish earlier

=== Marathon (42.2 km) ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes

|-
|2022-05-01||[https://mkmarathon.com/ Milton Keynes]||3:53:00||5:31||Cramp near end: no fueling plan.
|-
|2023-05-01||Milton Keynes||3:34:04||5:04||
|-
|2024-05-06||Milton Keynes||3:21:04||4:46||
|-
|2025-05-05||Milton Keynes||3:40:21||5:13||After injury: insufficient long runs. Cool, 5 Gells/tablets/2 caffine Severe cramp in last 6 km
|-
|2025-10-18||[https://results.runthrough.co.uk/myresults.aspx?uid=16487-5587-6-56342 Battersea Park]||3:19:58||4:44||Cool, flat. 4 Gells + Sweets. Achillies niggle, New Balance Bad blisters, cramp after finish
|-
|2026-04-12||Brighton||3:29:04||4:57||Superblast 2 (Sunny but not too hot, light wind). Needed to walk at water stations with cups. Fueling: good gel use, 2 caffeine tabs, 2 electrolyte tabs. Steady heart rate. Started to get cramp in last 5 km, very bad (needed to run/walk) in last 2 km.
 [https://www.londonmarathonevents.co.uk/sites/default/files/2025-03/BRTN_2025_Road_Closure_Map_v4%201.pdf Map]
|-
|2026-05-04||[https://results.resultsbase.net/myresults.aspx?CId=8&RId=21049&EId=1&AId=81587 Milton Keynes]||3:18:04||4:41||Cool, steady pace, Metaspeed Sky +, good gel/electrolytes, no cramp until a little crossing the finish.
 [https://www.mapmyrun.com/routes/view/5974644058 Map]
|-
|2026-10-24||Battersea Park|| || ||

|}

Targets:
* 3:30:00 (4:59 min/km)
* 3:20:00 (4:44 min/km)
* 3:15:00 (4:37 min/km)

Training Plan Ideas:
* 3 Months intensive plan
* Consistent Slow runs
* High volume and some intensity to avoid cramp
* Taper
** Earlier: start 2.5 - 3 weeks out
** Reduce time but maintain intensity
* Vary high intensity with easy recovery runs
* Hill sprints develop power
* Sprint training should be done not to exhaustion: multiple short bursts to engage fast twitch muscles

== Training ==

Target: 40 - 60 km/week

A Week: Normal effort 
B Week: Recovery, every 3 weeks or as needed

{| class="wikitable"
! !!Mon!!Tue!!Wed!!Thu!!Fri!!Sat!!Sun

|-
|A Week
|''Rest'' S&C only
|''Track Session'' AM: 5 km easy; PM: Track, Max effort
|''Recovery'' 9 km Easy
|''Recovery/Tempo'' 12 km Easy or tempo
|''Hill'' 5 km, CP Hill
|''Parkrun'' 5 km race Max effort
|''Long Run''20 - 29 km Start: Easy,Mid: Tempo,End: Max effort
|-
|B Week
|''Rest'' S&C only
|''Track Session'' Max effort
|''Recovery'' 9 km Easy
|''Recovery'' 9 - 12 km Easy
|''Rest/Recovery'' Either no run or 5 km easy
|''Parkrun'' 5 km race Max effort
|''Long Run'' 12 - 19 km Easy

|}

Distances:
* ~ 6 km : 2 loops around SN Park
* 9 km : Beckenham J - Penge E
* 12 km : to BP Park
* ~ 12.5 km : CPalace - Sydenham - Beckenham J
* ~ 19 km : Elmers - Shirley - WWickham - Beckenham
* ~ 21.6 km : Grenwich observatory and back
* ~ 23 km : Elmers - Shirley - WWickham - Beckenham J with BP Park loop
* ~ 29.3 km : To SB, Grenwich observatory and back
* ~ 31.5 km : Elmers - Shirley - WWickham - Beckenham (and repeat with shortcut)

S/C Excercises:
* Calf Raise
* Bench Lunge
* Plank
* Side Plank
* Toe Walk
* Heel Walk

Form:
* Check, especially when tired
* Stop flapping arms about
* Don't slouch forward

== Shoes ==

Current:
* ASICS Metaspeed Sky+ (204 g) [2023-12]: Important Races: Half/Marathon. Carbon Plate.
* ASICS Novablast 5 (260 g) [2025-01]: Everyday, Easy, Parkrun.
* ASICS Nimbus 27 (300 g) [2025-04]: Extra cushioned, long runs.
* New Balance FuelCell SuperComp Pacer V2 (209 g) [2025-05]: Important Races: 5k/10k. Carbon Plate.
** Half size up, but still too tight for long runs.
* ASICS Gel Pulse 15 (260 g) [2025-09]: Walking, light runs.
* ASICS SuperBlast 2 (250 g) [2026-01]: Tempo, Track, more cushioned for Half/Marathon.
* Scott Supertrac RC 2 Trail (270 g) [2026-01]: Cross-Country.
** 1 size up

Consider:
* ASICS Metaspeed Sky/Edge Tokyo (188 g, £240): Races/speed
* ASICS MegaBlast (230g, £210): Fast non-plate
* ASICS Metaspeed Ride (282 g, £180)
* ASICS Sonicblast Tokyo (256 g, *£170): Plate version of novablast? Tempo?
* ASICS Magic Speed 4 (242 g, £160 - 15%): Plate, tempo/speed work.
* ASICS Novablast 5 (260 g, *£135)
* ASICS Trabuco 14 (* £140): Trail
* Li-Ning Eedian 6 Elite (~200 g): Races
* Li-Ning Eedian 6 Challenger (~200 g): Propulsion and stability

Retired:
* ASICS NovaBlast 3 (252 g) [2023-07]: Tempo/Track/Parkrun
* Saucony Mens Ride 17 (282 g) [2024-03]: Easy Run, Daily
* ASICS Cumulus
* ASICS Nimbus 22
* ASICS Nimbus 24 [2023-07]

== YouTube ==

Runners:
* [https://www.youtube.com/@BenParkes Ben Parkes]
* [https://www.youtube.com/@kofuzi Kofuzi]
* [https://www.youtube.com/@justalilbester Nick Bester]
* [https://www.youtube.com/@PhilyBowden Phily Bowden]
* [https://www.youtube.com/@RanToJapan Ran To Japan]
* [https://www.youtube.com/@runningchannel The Running Channel]

Physio/Coach:
* [https://www.youtube.com/@SpringSnabbare Fredrik Zillén]
* [https://www.youtube.com/@NicklasRossnerPT Nick Rossner]
* [https://www.youtube.com/@runelitecoach Run Elite]
* [https://www.youtube.com/@TheRunExperience The Run Experience]
* [https://www.youtube.com/@SteveMagness Steve Magness]

== Diet & Supplements ==

* Eat at least 2 hours before a race
* Marathon/Half:
** Start taking carbs 20 mins after the start of a race
** At least 60 g / hour
** SiS GO Isotonic: 22 g carbs (general training)
** SiS Beta: 40 g carbs (important long races)
* Reduce oil intake which reduces nitric oxide
* Nitric oxide rich foods: rhubarb, celery, lettuce, beetroot, watermelon
* Sodium
** Suggested 300 - 600 mg/hr; up to 1 g/hr on very hot days.
** 2 tablets: 200 mg
* Caffeine
** 3 - 6 mg/kg -> ~ 400 mg (2 tablets)
** ~ 30 - 60 mins prior to race
** ~ 6 hours half life
* Turmeric
** Taken after exercise, can help with DOMS/recovery/anti-inflammatory
** Eat with black pepper or fat to aid absorption
* Creatine Monohydrate
** 5 - 10 g daily
* Magnesium Glycinate
** 3 g daily
* Collagen
** 10 - 15 g of hydrolyzed collagen peptides
** Collagen synthesis is dependent on Vitamin C
** 30 – 60 mins before strength training
** Do not take caffeine beforehand

Running

2026-04-30T12:46:54Z

NickPGSmith: /* Diet & Supplements */

== Distances ==

See [https://www.calculator.net/pace-calculator.html Pace Calculator].

=== 5k ===

* [https://www.parkrun.org.uk/parkrunner/6454631/all/ All Parkruns]

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2023-08-12||[https://www.parkrun.org.uk/swanseabay/parkrunner/6454631/ Swansea Bay Parkrun]||19:27||3:53||
|-
|2024-05-112026-04-27||[https://www.parkrun.org.uk/southnorwood/parkrunner/6454631/ South Norwood Parkrun]||19:55||3:59||
|-
|2024-06-29||[https://www.parkrun.org.uk/crystalpalace/parkrunner/6454631/ Crystal Palance Parkrun]||20:43||4:09||
|-
|2024-07-27||[https://www.parkrun.org.uk/bromley/parkrunner/6454631/ Bromley Parkrun]||20:27||4:05||
|-
|2025-03-01||[https://www.parkrun.org.uk/medina/parkrunner/6454631/ Medina IOW Parkrun]||22:04||4:25||
|-
|2025-08-17||[https://results.runthrough.co.uk/myresults.aspx?uid=16487-5495-2-25249 Dulwich Park]||19:58||4:00||13th Overall, 1st in V50 category Pacer V2
|}

Target: 20:00 (4:00 min/km)

=== 10k ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2025-01-19||Regent's Park||43:03||4:18||2 weeks off/with injury. Metaspeed, cool.
|-
|2025-06-18||[https://results.netiming.co.uk/results.aspx?CId=20008&RId=465 Norman Park]||44:18||4:26||32nd of 292 overall. Pacer V2, Very hot.
|-
|2025-08-24||[https://results.runthrough.co.uk/myresults.aspx?CId=16487&RId=5504&EId=1&AId=1103850 Regent's Park]||41:57||4:12||18th of 362 overall. Metaspeed, warmish.
|-
|2026-06-14||[https://www.orpingtonroadrunners.org.uk/high-elms-10k High Elms]|| || ||
|-
|}

Target: 42:00 (4:12 min/km)

=== Half (21.1 km) ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2023-09-03||London [https://www.thebighalf.co.uk/ Big Half]||1:36:57||4:36||Hot
|-
|2024-09-01||London Big Half||1:32:20||4:23||Hot
|-
|2025-09-07||London Big Half||1:32:06||4:22||Warm. On 1:30 pace until halfway, legs tiring. Insufficient training at race pace?
|-
|2026-09-06||London Big Half|| || ||

|}

Target: 1:30:00 (4:16 min/km)

Notes from BH:
* Pre-race warmup walk
* Fueling plan
* Plan point of sprint finish earlier

=== Marathon (42.2 km) ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes

|-
|2022-05-01||[https://mkmarathon.com/ Milton Keynes]||3:53:00||5:31||Cramp near end: no fueling plan.
|-
|2023-05-01||Milton Keynes||3:34:04||5:04||
|-
|2024-05-06||Milton Keynes||3:21:04||4:46||
|-
|2025-05-05||Milton Keynes||3:40:21||5:13||After injury: insufficient long runs. Cool, 5 Gells/tablets/2 caffine Severe cramp in last 6 km
|-
|2025-10-18||[https://results.runthrough.co.uk/myresults.aspx?uid=16487-5587-6-56342 Battersea Park]||3:19:58||4:44||Cool, flat. 4 Gells + Sweets. Achillies niggle, New Balance Bad blisters, cramp after finish
|-
|2026-04-12||Brighton||3:29:04||4:57||Superblast 2 (Sunny but not too hot, light wind). Needed to walk at water stations with cups. Fueling: good gel use, 2 caffeine tabs, 2 electrolyte tabs. Steady heart rate. Started to get cramp in last 5 km, very bad (needed to run/walk) in last 2 km. 
[https://www.londonmarathonevents.co.uk/sites/default/files/2025-03/BRTN_2025_Road_Closure_Map_v4%201.pdf Map]
|-
|2026-05-04||Milton Keynes|| || ||[https://www.mapmyrun.com/routes/view/5974644058 Map]
|-
|2026-10-24||Battersea Park|| || ||

|}

Targets:
* 3:30:00 (4:59 min/km)
* 3:20:00 (4:44 min/km)
* 3:15:00 (4:37 min/km)

Training Plan Ideas:
* 3 Months intensive plan
* Consistent Slow runs
* High volume and some intensity to avoid cramp
* Taper
** Earlier: start 2.5 - 3 weeks out
** Reduce time but maintain intensity
* Vary high intensity with easy recovery runs
* Hill sprints develop power
* Sprint training should be done not to exhaustion: multiple short bursts to engage fast twitch muscles

== Training ==

Target: 40 - 60 km/week

A Week: Normal effort 
B Week: Recovery, every 3 weeks or as needed

{| class="wikitable"
! !!Mon!!Tue!!Wed!!Thu!!Fri!!Sat!!Sun

|-
|A Week
|''Rest'' S&C only
|''Track Session'' AM: 5 km easy; PM: Track, Max effort
|''Recovery'' 9 km Easy
|''Recovery/Tempo'' 12 km Easy or tempo
|''Hill'' 5 km, CP Hill
|''Parkrun'' 5 km race Max effort
|''Long Run''20 - 29 km Start: Easy,Mid: Tempo,End: Max effort
|-
|B Week
|''Rest'' S&C only
|''Track Session'' Max effort
|''Recovery'' 9 km Easy
|''Recovery'' 9 - 12 km Easy
|''Rest/Recovery'' Either no run or 5 km easy
|''Parkrun'' 5 km race Max effort
|''Long Run'' 12 - 19 km Easy

|}

Distances:
* ~ 6 km : 2 loops around SN Park
* 9 km : Beckenham J - Penge E
* 12 km : to BP Park
* ~ 12.5 km : CPalace - Sydenham - Beckenham J
* ~ 19 km : Elmers - Shirley - WWickham - Beckenham
* ~ 21.6 km : Grenwich observatory and back
* ~ 23 km : Elmers - Shirley - WWickham - Beckenham J with BP Park loop
* ~ 29.3 km : To SB, Grenwich observatory and back
* ~ 31.5 km : Elmers - Shirley - WWickham - Beckenham (and repeat with shortcut)

S/C Excercises:
* Calf Raise
* Bench Lunge
* Plank
* Side Plank
* Toe Walk
* Heel Walk

Form:
* Check, especially when tired
* Stop flapping arms about
* Don't slouch forward

== Shoes ==

Current:
* ASICS Metaspeed Sky+ (204 g) [2023-12]: Important Races: Half/Marathon. Carbon Plate.
* ASICS Novablast 5 (260 g) [2025-01]: Everyday, Easy, Parkrun.
* ASICS Nimbus 27 (300 g) [2025-04]: Extra cushioned, long runs.
* New Balance FuelCell SuperComp Pacer V2 (209 g) [2025-05]: Important Races: 5k/10k. Carbon Plate.
** Half size up, but still too tight for long runs.
* ASICS Gel Pulse 15 (260 g) [2025-09]: Walking, light runs.
* ASICS SuperBlast 2 (250 g) [2026-01]: Tempo, Track, more cushioned for Half/Marathon.
* Scott Supertrac RC 2 Trail (270 g) [2026-01]: Cross-Country.
** 1 size up

Consider:
* ASICS Metaspeed Sky/Edge Tokyo (188 g, £240): Races/speed
* ASICS MegaBlast (230g, £210): Fast non-plate
* ASICS Metaspeed Ride (282 g, £180)
* ASICS Sonicblast Tokyo (256 g, *£170): Plate version of novablast? Tempo?
* ASICS Magic Speed 4 (242 g, £160 - 15%): Plate, tempo/speed work.
* ASICS Novablast 5 (260 g, *£135)
* ASICS Trabuco 14 (* £140): Trail
* Li-Ning Eedian 6 Elite (~200 g): Races
* Li-Ning Eedian 6 Challenger (~200 g): Propulsion and stability

Retired:
* ASICS NovaBlast 3 (252 g) [2023-07]: Tempo/Track/Parkrun
* Saucony Mens Ride 17 (282 g) [2024-03]: Easy Run, Daily
* ASICS Cumulus
* ASICS Nimbus 22
* ASICS Nimbus 24 [2023-07]

== YouTube ==

Runners:
* [https://www.youtube.com/@BenParkes Ben Parkes]
* [https://www.youtube.com/@kofuzi Kofuzi]
* [https://www.youtube.com/@justalilbester Nick Bester]
* [https://www.youtube.com/@PhilyBowden Phily Bowden]
* [https://www.youtube.com/@RanToJapan Ran To Japan]
* [https://www.youtube.com/@runningchannel The Running Channel]

Physio/Coach:
* [https://www.youtube.com/@SpringSnabbare Fredrik Zillén]
* [https://www.youtube.com/@NicklasRossnerPT Nick Rossner]
* [https://www.youtube.com/@runelitecoach Run Elite]
* [https://www.youtube.com/@TheRunExperience The Run Experience]
* [https://www.youtube.com/@SteveMagness Steve Magness]

== Diet & Supplements ==

* Eat at least 2 hours before a race
* Marathon/Half:
** Start taking carbs 20 mins after the start of a race
** At least 60 g / hour
** SiS GO Isotonic: 22 g carbs (general training)
** SiS Beta: 40 g carbs (important long races)
* Reduce oil intake which reduces nitric oxide
* Nitric oxide rich foods: rhubarb, celery, lettuce, beetroot, watermelon
* Sodium
** Suggested 300 - 600 mg/hr; up to 1 g/hr on very hot days.
** 2 tablets: 200 mg
* Caffeine
** 3 - 6 mg/kg -> ~ 400 mg (2 tablets)
** ~ 30 - 60 mins prior to race
** ~ 6 hours half life
* Turmeric
** Taken after exercise, can help with DOMS/recovery/anti-inflammatory
** Eat with black pepper or fat to aid absorption
* Creatine Monohydrate
** 5 - 10 g daily
* Magnesium Glycinate
** 3 g daily
* Collagen
** 10 - 15 g of hydrolyzed collagen peptides
** Collagen synthesis is dependent on Vitamin C
** 30 – 60 mins before strength training
** Do not take caffeine beforehand

Running

2026-04-30T12:44:43Z

NickPGSmith: /* Diet & Suppliments */

== Distances ==

See [https://www.calculator.net/pace-calculator.html Pace Calculator].

=== 5k ===

* [https://www.parkrun.org.uk/parkrunner/6454631/all/ All Parkruns]

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2023-08-12||[https://www.parkrun.org.uk/swanseabay/parkrunner/6454631/ Swansea Bay Parkrun]||19:27||3:53||
|-
|2024-05-112026-04-27||[https://www.parkrun.org.uk/southnorwood/parkrunner/6454631/ South Norwood Parkrun]||19:55||3:59||
|-
|2024-06-29||[https://www.parkrun.org.uk/crystalpalace/parkrunner/6454631/ Crystal Palance Parkrun]||20:43||4:09||
|-
|2024-07-27||[https://www.parkrun.org.uk/bromley/parkrunner/6454631/ Bromley Parkrun]||20:27||4:05||
|-
|2025-03-01||[https://www.parkrun.org.uk/medina/parkrunner/6454631/ Medina IOW Parkrun]||22:04||4:25||
|-
|2025-08-17||[https://results.runthrough.co.uk/myresults.aspx?uid=16487-5495-2-25249 Dulwich Park]||19:58||4:00||13th Overall, 1st in V50 category Pacer V2
|}

Target: 20:00 (4:00 min/km)

=== 10k ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2025-01-19||Regent's Park||43:03||4:18||2 weeks off/with injury. Metaspeed, cool.
|-
|2025-06-18||[https://results.netiming.co.uk/results.aspx?CId=20008&RId=465 Norman Park]||44:18||4:26||32nd of 292 overall. Pacer V2, Very hot.
|-
|2025-08-24||[https://results.runthrough.co.uk/myresults.aspx?CId=16487&RId=5504&EId=1&AId=1103850 Regent's Park]||41:57||4:12||18th of 362 overall. Metaspeed, warmish.
|-
|2026-06-14||[https://www.orpingtonroadrunners.org.uk/high-elms-10k High Elms]|| || ||
|-
|}

Target: 42:00 (4:12 min/km)

=== Half (21.1 km) ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2023-09-03||London [https://www.thebighalf.co.uk/ Big Half]||1:36:57||4:36||Hot
|-
|2024-09-01||London Big Half||1:32:20||4:23||Hot
|-
|2025-09-07||London Big Half||1:32:06||4:22||Warm. On 1:30 pace until halfway, legs tiring. Insufficient training at race pace?
|-
|2026-09-06||London Big Half|| || ||

|}

Target: 1:30:00 (4:16 min/km)

Notes from BH:
* Pre-race warmup walk
* Fueling plan
* Plan point of sprint finish earlier

=== Marathon (42.2 km) ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes

|-
|2022-05-01||[https://mkmarathon.com/ Milton Keynes]||3:53:00||5:31||Cramp near end: no fueling plan.
|-
|2023-05-01||Milton Keynes||3:34:04||5:04||
|-
|2024-05-06||Milton Keynes||3:21:04||4:46||
|-
|2025-05-05||Milton Keynes||3:40:21||5:13||After injury: insufficient long runs. Cool, 5 Gells/tablets/2 caffine Severe cramp in last 6 km
|-
|2025-10-18||[https://results.runthrough.co.uk/myresults.aspx?uid=16487-5587-6-56342 Battersea Park]||3:19:58||4:44||Cool, flat. 4 Gells + Sweets. Achillies niggle, New Balance Bad blisters, cramp after finish
|-
|2026-04-12||Brighton||3:29:04||4:57||Superblast 2 (Sunny but not too hot, light wind). Needed to walk at water stations with cups. Fueling: good gel use, 2 caffeine tabs, 2 electrolyte tabs. Steady heart rate. Started to get cramp in last 5 km, very bad (needed to run/walk) in last 2 km. 
[https://www.londonmarathonevents.co.uk/sites/default/files/2025-03/BRTN_2025_Road_Closure_Map_v4%201.pdf Map]
|-
|2026-05-04||Milton Keynes|| || ||[https://www.mapmyrun.com/routes/view/5974644058 Map]
|-
|2026-10-24||Battersea Park|| || ||

|}

Targets:
* 3:30:00 (4:59 min/km)
* 3:20:00 (4:44 min/km)
* 3:15:00 (4:37 min/km)

Training Plan Ideas:
* 3 Months intensive plan
* Consistent Slow runs
* High volume and some intensity to avoid cramp
* Taper
** Earlier: start 2.5 - 3 weeks out
** Reduce time but maintain intensity
* Vary high intensity with easy recovery runs
* Hill sprints develop power
* Sprint training should be done not to exhaustion: multiple short bursts to engage fast twitch muscles

== Training ==

Target: 40 - 60 km/week

A Week: Normal effort 
B Week: Recovery, every 3 weeks or as needed

{| class="wikitable"
! !!Mon!!Tue!!Wed!!Thu!!Fri!!Sat!!Sun

|-
|A Week
|''Rest'' S&C only
|''Track Session'' AM: 5 km easy; PM: Track, Max effort
|''Recovery'' 9 km Easy
|''Recovery/Tempo'' 12 km Easy or tempo
|''Hill'' 5 km, CP Hill
|''Parkrun'' 5 km race Max effort
|''Long Run''20 - 29 km Start: Easy,Mid: Tempo,End: Max effort
|-
|B Week
|''Rest'' S&C only
|''Track Session'' Max effort
|''Recovery'' 9 km Easy
|''Recovery'' 9 - 12 km Easy
|''Rest/Recovery'' Either no run or 5 km easy
|''Parkrun'' 5 km race Max effort
|''Long Run'' 12 - 19 km Easy

|}

Distances:
* ~ 6 km : 2 loops around SN Park
* 9 km : Beckenham J - Penge E
* 12 km : to BP Park
* ~ 12.5 km : CPalace - Sydenham - Beckenham J
* ~ 19 km : Elmers - Shirley - WWickham - Beckenham
* ~ 21.6 km : Grenwich observatory and back
* ~ 23 km : Elmers - Shirley - WWickham - Beckenham J with BP Park loop
* ~ 29.3 km : To SB, Grenwich observatory and back
* ~ 31.5 km : Elmers - Shirley - WWickham - Beckenham (and repeat with shortcut)

S/C Excercises:
* Calf Raise
* Bench Lunge
* Plank
* Side Plank
* Toe Walk
* Heel Walk

Form:
* Check, especially when tired
* Stop flapping arms about
* Don't slouch forward

== Shoes ==

Current:
* ASICS Metaspeed Sky+ (204 g) [2023-12]: Important Races: Half/Marathon. Carbon Plate.
* ASICS Novablast 5 (260 g) [2025-01]: Everyday, Easy, Parkrun.
* ASICS Nimbus 27 (300 g) [2025-04]: Extra cushioned, long runs.
* New Balance FuelCell SuperComp Pacer V2 (209 g) [2025-05]: Important Races: 5k/10k. Carbon Plate.
** Half size up, but still too tight for long runs.
* ASICS Gel Pulse 15 (260 g) [2025-09]: Walking, light runs.
* ASICS SuperBlast 2 (250 g) [2026-01]: Tempo, Track, more cushioned for Half/Marathon.
* Scott Supertrac RC 2 Trail (270 g) [2026-01]: Cross-Country.
** 1 size up

Consider:
* ASICS Metaspeed Sky/Edge Tokyo (188 g, £240): Races/speed
* ASICS MegaBlast (230g, £210): Fast non-plate
* ASICS Metaspeed Ride (282 g, £180)
* ASICS Sonicblast Tokyo (256 g, *£170): Plate version of novablast? Tempo?
* ASICS Magic Speed 4 (242 g, £160 - 15%): Plate, tempo/speed work.
* ASICS Novablast 5 (260 g, *£135)
* ASICS Trabuco 14 (* £140): Trail
* Li-Ning Eedian 6 Elite (~200 g): Races
* Li-Ning Eedian 6 Challenger (~200 g): Propulsion and stability

Retired:
* ASICS NovaBlast 3 (252 g) [2023-07]: Tempo/Track/Parkrun
* Saucony Mens Ride 17 (282 g) [2024-03]: Easy Run, Daily
* ASICS Cumulus
* ASICS Nimbus 22
* ASICS Nimbus 24 [2023-07]

== YouTube ==

Runners:
* [https://www.youtube.com/@BenParkes Ben Parkes]
* [https://www.youtube.com/@kofuzi Kofuzi]
* [https://www.youtube.com/@justalilbester Nick Bester]
* [https://www.youtube.com/@PhilyBowden Phily Bowden]
* [https://www.youtube.com/@RanToJapan Ran To Japan]
* [https://www.youtube.com/@runningchannel The Running Channel]

Physio/Coach:
* [https://www.youtube.com/@SpringSnabbare Fredrik Zillén]
* [https://www.youtube.com/@NicklasRossnerPT Nick Rossner]
* [https://www.youtube.com/@runelitecoach Run Elite]
* [https://www.youtube.com/@TheRunExperience The Run Experience]
* [https://www.youtube.com/@SteveMagness Steve Magness]

== Diet & Supplements ==

* Eat at least 2 hours before a race
* Marathon/Half:
** Start taking carbs 20 mins after the start of a race
** At least 60 g / hour
** SiS GO Isotonic: 22 g carbs (general training)
** SiS Beta: 40 g carbs (important long races)
* Reduce oil intake which reduces nitric oxide
* Nitric oxide rich foods: rhubarb, celery, lettuce, beetroot, watermelon
* Sodium
** Suggested 300 - 600 mg/hr; up to 1 g/hr on very hot days.
** 2 tablets: ? mg
* Caffeine
** 3 - 6 mg/kg -> ~ 400 mg (2 tablets)
** ~ 30 - 60 mins prior to race
** ~ 6 hours half life
* Turmeric
** Taken after exercise, can help with DOMS/recovery/anti-inflammatory
** Eat with black pepper or fat to aid absorption
* Creatine Monohydrate
** 5 - 10 g daily
* Magnesium Glycinate
** 3 g daily
* Collagen
** 10 - 15 g of hydrolyzed collagen peptides
** Collagen synthesis is dependent on Vitamin C
** 30 – 60 mins before strength training
** Do not take caffeine beforehand

Running

2026-04-29T19:56:05Z

NickPGSmith: /* 10k */

== Distances ==

See [https://www.calculator.net/pace-calculator.html Pace Calculator].

=== 5k ===

* [https://www.parkrun.org.uk/parkrunner/6454631/all/ All Parkruns]

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2023-08-12||[https://www.parkrun.org.uk/swanseabay/parkrunner/6454631/ Swansea Bay Parkrun]||19:27||3:53||
|-
|2024-05-112026-04-27||[https://www.parkrun.org.uk/southnorwood/parkrunner/6454631/ South Norwood Parkrun]||19:55||3:59||
|-
|2024-06-29||[https://www.parkrun.org.uk/crystalpalace/parkrunner/6454631/ Crystal Palance Parkrun]||20:43||4:09||
|-
|2024-07-27||[https://www.parkrun.org.uk/bromley/parkrunner/6454631/ Bromley Parkrun]||20:27||4:05||
|-
|2025-03-01||[https://www.parkrun.org.uk/medina/parkrunner/6454631/ Medina IOW Parkrun]||22:04||4:25||
|-
|2025-08-17||[https://results.runthrough.co.uk/myresults.aspx?uid=16487-5495-2-25249 Dulwich Park]||19:58||4:00||13th Overall, 1st in V50 category Pacer V2
|}

Target: 20:00 (4:00 min/km)

=== 10k ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2025-01-19||Regent's Park||43:03||4:18||2 weeks off/with injury. Metaspeed, cool.
|-
|2025-06-18||[https://results.netiming.co.uk/results.aspx?CId=20008&RId=465 Norman Park]||44:18||4:26||32nd of 292 overall. Pacer V2, Very hot.
|-
|2025-08-24||[https://results.runthrough.co.uk/myresults.aspx?CId=16487&RId=5504&EId=1&AId=1103850 Regent's Park]||41:57||4:12||18th of 362 overall. Metaspeed, warmish.
|-
|2026-06-14||[https://www.orpingtonroadrunners.org.uk/high-elms-10k High Elms]|| || ||
|-
|}

Target: 42:00 (4:12 min/km)

=== Half (21.1 km) ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2023-09-03||London [https://www.thebighalf.co.uk/ Big Half]||1:36:57||4:36||Hot
|-
|2024-09-01||London Big Half||1:32:20||4:23||Hot
|-
|2025-09-07||London Big Half||1:32:06||4:22||Warm. On 1:30 pace until halfway, legs tiring. Insufficient training at race pace?
|-
|2026-09-06||London Big Half|| || ||

|}

Target: 1:30:00 (4:16 min/km)

Notes from BH:
* Pre-race warmup walk
* Fueling plan
* Plan point of sprint finish earlier

=== Marathon (42.2 km) ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes

|-
|2022-05-01||[https://mkmarathon.com/ Milton Keynes]||3:53:00||5:31||Cramp near end: no fueling plan.
|-
|2023-05-01||Milton Keynes||3:34:04||5:04||
|-
|2024-05-06||Milton Keynes||3:21:04||4:46||
|-
|2025-05-05||Milton Keynes||3:40:21||5:13||After injury: insufficient long runs. Cool, 5 Gells/tablets/2 caffine Severe cramp in last 6 km
|-
|2025-10-18||[https://results.runthrough.co.uk/myresults.aspx?uid=16487-5587-6-56342 Battersea Park]||3:19:58||4:44||Cool, flat. 4 Gells + Sweets. Achillies niggle, New Balance Bad blisters, cramp after finish
|-
|2026-04-12||Brighton||3:29:04||4:57||Superblast 2 (Sunny but not too hot, light wind). Needed to walk at water stations with cups. Fueling: good gel use, 2 caffeine tabs, 2 electrolyte tabs. Steady heart rate. Started to get cramp in last 5 km, very bad (needed to run/walk) in last 2 km. 
[https://www.londonmarathonevents.co.uk/sites/default/files/2025-03/BRTN_2025_Road_Closure_Map_v4%201.pdf Map]
|-
|2026-05-04||Milton Keynes|| || ||[https://www.mapmyrun.com/routes/view/5974644058 Map]
|-
|2026-10-24||Battersea Park|| || ||

|}

Targets:
* 3:30:00 (4:59 min/km)
* 3:20:00 (4:44 min/km)
* 3:15:00 (4:37 min/km)

Training Plan Ideas:
* 3 Months intensive plan
* Consistent Slow runs
* High volume and some intensity to avoid cramp
* Taper
** Earlier: start 2.5 - 3 weeks out
** Reduce time but maintain intensity
* Vary high intensity with easy recovery runs
* Hill sprints develop power
* Sprint training should be done not to exhaustion: multiple short bursts to engage fast twitch muscles

== Training ==

Target: 40 - 60 km/week

A Week: Normal effort 
B Week: Recovery, every 3 weeks or as needed

{| class="wikitable"
! !!Mon!!Tue!!Wed!!Thu!!Fri!!Sat!!Sun

|-
|A Week
|''Rest'' S&C only
|''Track Session'' AM: 5 km easy; PM: Track, Max effort
|''Recovery'' 9 km Easy
|''Recovery/Tempo'' 12 km Easy or tempo
|''Hill'' 5 km, CP Hill
|''Parkrun'' 5 km race Max effort
|''Long Run''20 - 29 km Start: Easy,Mid: Tempo,End: Max effort
|-
|B Week
|''Rest'' S&C only
|''Track Session'' Max effort
|''Recovery'' 9 km Easy
|''Recovery'' 9 - 12 km Easy
|''Rest/Recovery'' Either no run or 5 km easy
|''Parkrun'' 5 km race Max effort
|''Long Run'' 12 - 19 km Easy

|}

Distances:
* ~ 6 km : 2 loops around SN Park
* 9 km : Beckenham J - Penge E
* 12 km : to BP Park
* ~ 12.5 km : CPalace - Sydenham - Beckenham J
* ~ 19 km : Elmers - Shirley - WWickham - Beckenham
* ~ 21.6 km : Grenwich observatory and back
* ~ 23 km : Elmers - Shirley - WWickham - Beckenham J with BP Park loop
* ~ 29.3 km : To SB, Grenwich observatory and back
* ~ 31.5 km : Elmers - Shirley - WWickham - Beckenham (and repeat with shortcut)

S/C Excercises:
* Calf Raise
* Bench Lunge
* Plank
* Side Plank
* Toe Walk
* Heel Walk

Form:
* Check, especially when tired
* Stop flapping arms about
* Don't slouch forward

== Shoes ==

Current:
* ASICS Metaspeed Sky+ (204 g) [2023-12]: Important Races: Half/Marathon. Carbon Plate.
* ASICS Novablast 5 (260 g) [2025-01]: Everyday, Easy, Parkrun.
* ASICS Nimbus 27 (300 g) [2025-04]: Extra cushioned, long runs.
* New Balance FuelCell SuperComp Pacer V2 (209 g) [2025-05]: Important Races: 5k/10k. Carbon Plate.
** Half size up, but still too tight for long runs.
* ASICS Gel Pulse 15 (260 g) [2025-09]: Walking, light runs.
* ASICS SuperBlast 2 (250 g) [2026-01]: Tempo, Track, more cushioned for Half/Marathon.
* Scott Supertrac RC 2 Trail (270 g) [2026-01]: Cross-Country.
** 1 size up

Consider:
* ASICS Metaspeed Sky/Edge Tokyo (188 g, £240): Races/speed
* ASICS MegaBlast (230g, £210): Fast non-plate
* ASICS Metaspeed Ride (282 g, £180)
* ASICS Sonicblast Tokyo (256 g, *£170): Plate version of novablast? Tempo?
* ASICS Magic Speed 4 (242 g, £160 - 15%): Plate, tempo/speed work.
* ASICS Novablast 5 (260 g, *£135)
* ASICS Trabuco 14 (* £140): Trail
* Li-Ning Eedian 6 Elite (~200 g): Races
* Li-Ning Eedian 6 Challenger (~200 g): Propulsion and stability

Retired:
* ASICS NovaBlast 3 (252 g) [2023-07]: Tempo/Track/Parkrun
* Saucony Mens Ride 17 (282 g) [2024-03]: Easy Run, Daily
* ASICS Cumulus
* ASICS Nimbus 22
* ASICS Nimbus 24 [2023-07]

== YouTube ==

Runners:
* [https://www.youtube.com/@BenParkes Ben Parkes]
* [https://www.youtube.com/@kofuzi Kofuzi]
* [https://www.youtube.com/@justalilbester Nick Bester]
* [https://www.youtube.com/@PhilyBowden Phily Bowden]
* [https://www.youtube.com/@RanToJapan Ran To Japan]
* [https://www.youtube.com/@runningchannel The Running Channel]

Physio/Coach:
* [https://www.youtube.com/@SpringSnabbare Fredrik Zillén]
* [https://www.youtube.com/@NicklasRossnerPT Nick Rossner]
* [https://www.youtube.com/@runelitecoach Run Elite]
* [https://www.youtube.com/@TheRunExperience The Run Experience]
* [https://www.youtube.com/@SteveMagness Steve Magness]

== Diet & Suppliments ==

* Eat at least 2 hours before a race
* Marathon/Half:
** Start taking carbs 20 mins after the start of a race
** At least 60 g / hour
** SiS GO Isotonic: 22 g carbs (general training)
** SiS Beta: 40 g carbs (important long races)
* Reduce oil intake which reduces nitric oxide
* Nitric oxide rich foods: rhubarb, celetry, lettuce, beetroot, watermelon
* Caffine
** 3 - 6 mg/kg -> ~ 400 mg (2 tablets)
** ~ 30 - 60 mins prior to race
** ~ 6 hours half life
* Tumeric
** Taken after excercise, can help with DOMS/recovery/anti-inflamitory
** Eat with black pepper or fat to aid absorbtion
* Creatine Monohydrate
** 5 - 10 g daily
* Magnesium Glycenate
** 3 g daily
* Collagen
** 10 - 15 g of hydrolyzed collagen peptides
** Collagen synthesis is dependent on Vitamin C
** 30 – 60 mins before strength training
** Do not take caffine beforehand

Rasberry Pi

2026-04-29T16:12:08Z

NickPGSmith: /* Composite Video */

== Device ==

* [https://www.raspberrypi.com/documentation/computers/raspberry-pi.html#raspberry-pi-3-model-b Rasberry Pi 3B]
* [https://www.raspberrypi.com/documentation/computers/raspberry-pi.html#gpio-and-the-40-pin-header GPIO]

== Windows IOT ==

* [https://devblogs.microsoft.com/premier-developer/getting-started-with-windows-10-iot-core-raspberry-pi-3b/ Blog]

== Rasberry Pi OS ==

See [https://www.raspberrypi.com/documentation/computers/config_txt.html /boot/firmware/config.txt].

Command line configuration program:
raspi-config

=== Upgrades ===

apt update && sudo apt upgrade -y

=== Web Server ===

apt install apache2

* Configuration: /etc/apache2
* Serve from: /var/www/html

=== Change swap ===
dphys-swapfile swapoff

Edit /etc/dphys-swapfile, eg 1 GB:
CONF_SWAPSIZE=1024

dphys-swapfile setup
dphys-swapfile swapon

=== Composite Video ===

Note: CVBS is on sleve; Gnd is ring 3. It is enabled when no HDMI monitor is connected.

In /boot/firmware/config.txt:
enable_tvout=1
dtoverlay=vc4-kms-v3d,composite

Ensure hdmi_force_hotplug=1 is commented out or set to 0.

In /boot/firmware/cmdline.txt, either:
vc4.tv_norm=PAL
vc4.tv_norm=NTSC

To control overscan, see settings:
margin_left
margin_right

=== Temperature ===

Divide value by 1000 to get temp in C:
* /sys/class/thermal/thermal_zone0/temp
CPU Core throttling above 80 C.

Rasberry Pi

2026-04-29T16:08:40Z

NickPGSmith: /* Composite Video */

== Device ==

* [https://www.raspberrypi.com/documentation/computers/raspberry-pi.html#raspberry-pi-3-model-b Rasberry Pi 3B]
* [https://www.raspberrypi.com/documentation/computers/raspberry-pi.html#gpio-and-the-40-pin-header GPIO]

== Windows IOT ==

* [https://devblogs.microsoft.com/premier-developer/getting-started-with-windows-10-iot-core-raspberry-pi-3b/ Blog]

== Rasberry Pi OS ==

See [https://www.raspberrypi.com/documentation/computers/config_txt.html /boot/firmware/config.txt].

Command line configuration program:
raspi-config

=== Upgrades ===

apt update && sudo apt upgrade -y

=== Web Server ===

apt install apache2

* Configuration: /etc/apache2
* Serve from: /var/www/html

=== Change swap ===
dphys-swapfile swapoff

Edit /etc/dphys-swapfile, eg 1 GB:
CONF_SWAPSIZE=1024

dphys-swapfile setup
dphys-swapfile swapon

=== Composite Video ===

Note: CVBS is on sleve; Gnd is ring 3. It is enabled when no HDMI monitor is connected.

In /boot/firmware/config.txt:
enable_tvout=1
dtoverlay=vc4-kms-v3d,composite

Ensure hdmi_force_hotplug=1 is commented out or set to 0.

In /boot/firmware/cmdline.txt, either:
vc4.tv_norm=PAL
vc4.tv_norm=NTSC

=== Temperature ===

Divide value by 1000 to get temp in C:
* /sys/class/thermal/thermal_zone0/temp
CPU Core throttling above 80 C.

Running

2026-04-28T08:47:23Z

NickPGSmith: /* Marathon (42.2 km) */

== Distances ==

See [https://www.calculator.net/pace-calculator.html Pace Calculator].

=== 5k ===

* [https://www.parkrun.org.uk/parkrunner/6454631/all/ All Parkruns]

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2023-08-12||[https://www.parkrun.org.uk/swanseabay/parkrunner/6454631/ Swansea Bay Parkrun]||19:27||3:53||
|-
|2024-05-112026-04-27||[https://www.parkrun.org.uk/southnorwood/parkrunner/6454631/ South Norwood Parkrun]||19:55||3:59||
|-
|2024-06-29||[https://www.parkrun.org.uk/crystalpalace/parkrunner/6454631/ Crystal Palance Parkrun]||20:43||4:09||
|-
|2024-07-27||[https://www.parkrun.org.uk/bromley/parkrunner/6454631/ Bromley Parkrun]||20:27||4:05||
|-
|2025-03-01||[https://www.parkrun.org.uk/medina/parkrunner/6454631/ Medina IOW Parkrun]||22:04||4:25||
|-
|2025-08-17||[https://results.runthrough.co.uk/myresults.aspx?uid=16487-5495-2-25249 Dulwich Park]||19:58||4:00||13th Overall, 1st in V50 category Pacer V2
|}

Target: 20:00 (4:00 min/km)

=== 10k ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2025-01-19||Regent's Park||43:03||4:18||2 weeks off/with injury. Metaspeed, cool.
|-
|2025-06-18||[https://results.netiming.co.uk/results.aspx?CId=20008&RId=465 Norman Park]||44:18||4:26||32nd of 292 overall. Pacer V2, Very hot.
|-
|2025-08-24||[https://results.runthrough.co.uk/myresults.aspx?CId=16487&RId=5504&EId=1&AId=1103850 Regent's Park]||41:57||4:12||18th of 362 overall. Metaspeed, warmish.
|-
|}

Target: 42:00 (4:12 min/km)

=== Half (21.1 km) ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2023-09-03||London [https://www.thebighalf.co.uk/ Big Half]||1:36:57||4:36||Hot
|-
|2024-09-01||London Big Half||1:32:20||4:23||Hot
|-
|2025-09-07||London Big Half||1:32:06||4:22||Warm. On 1:30 pace until halfway, legs tiring. Insufficient training at race pace?
|-
|2026-09-06||London Big Half|| || ||

|}

Target: 1:30:00 (4:16 min/km)

Notes from BH:
* Pre-race warmup walk
* Fueling plan
* Plan point of sprint finish earlier

=== Marathon (42.2 km) ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes

|-
|2022-05-01||[https://mkmarathon.com/ Milton Keynes]||3:53:00||5:31||Cramp near end: no fueling plan.
|-
|2023-05-01||Milton Keynes||3:34:04||5:04||
|-
|2024-05-06||Milton Keynes||3:21:04||4:46||
|-
|2025-05-05||Milton Keynes||3:40:21||5:13||After injury: insufficient long runs. Cool, 5 Gells/tablets/2 caffine Severe cramp in last 6 km
|-
|2025-10-18||[https://results.runthrough.co.uk/myresults.aspx?uid=16487-5587-6-56342 Battersea Park]||3:19:58||4:44||Cool, flat. 4 Gells + Sweets. Achillies niggle, New Balance Bad blisters, cramp after finish
|-
|2026-04-12||Brighton||3:29:04||4:57||Superblast 2 (Sunny but not too hot, light wind). Needed to walk at water stations with cups. Fueling: good gel use, 2 caffeine tabs, 2 electrolyte tabs. Steady heart rate. Started to get cramp in last 5 km, very bad (needed to run/walk) in last 2 km. 
[https://www.londonmarathonevents.co.uk/sites/default/files/2025-03/BRTN_2025_Road_Closure_Map_v4%201.pdf Map]
|-
|2026-05-04||Milton Keynes|| || ||[https://www.mapmyrun.com/routes/view/5974644058 Map]
|-
|2026-10-24||Battersea Park|| || ||

|}

Targets:
* 3:30:00 (4:59 min/km)
* 3:20:00 (4:44 min/km)
* 3:15:00 (4:37 min/km)

Training Plan Ideas:
* 3 Months intensive plan
* Consistent Slow runs
* High volume and some intensity to avoid cramp
* Taper
** Earlier: start 2.5 - 3 weeks out
** Reduce time but maintain intensity
* Vary high intensity with easy recovery runs
* Hill sprints develop power
* Sprint training should be done not to exhaustion: multiple short bursts to engage fast twitch muscles

== Training ==

Target: 40 - 60 km/week

A Week: Normal effort 
B Week: Recovery, every 3 weeks or as needed

{| class="wikitable"
! !!Mon!!Tue!!Wed!!Thu!!Fri!!Sat!!Sun

|-
|A Week
|''Rest'' S&C only
|''Track Session'' AM: 5 km easy; PM: Track, Max effort
|''Recovery'' 9 km Easy
|''Recovery/Tempo'' 12 km Easy or tempo
|''Hill'' 5 km, CP Hill
|''Parkrun'' 5 km race Max effort
|''Long Run''20 - 29 km Start: Easy,Mid: Tempo,End: Max effort
|-
|B Week
|''Rest'' S&C only
|''Track Session'' Max effort
|''Recovery'' 9 km Easy
|''Recovery'' 9 - 12 km Easy
|''Rest/Recovery'' Either no run or 5 km easy
|''Parkrun'' 5 km race Max effort
|''Long Run'' 12 - 19 km Easy

|}

Distances:
* ~ 6 km : 2 loops around SN Park
* 9 km : Beckenham J - Penge E
* 12 km : to BP Park
* ~ 12.5 km : CPalace - Sydenham - Beckenham J
* ~ 19 km : Elmers - Shirley - WWickham - Beckenham
* ~ 21.6 km : Grenwich observatory and back
* ~ 23 km : Elmers - Shirley - WWickham - Beckenham J with BP Park loop
* ~ 29.3 km : To SB, Grenwich observatory and back
* ~ 31.5 km : Elmers - Shirley - WWickham - Beckenham (and repeat with shortcut)

S/C Excercises:
* Calf Raise
* Bench Lunge
* Plank
* Side Plank
* Toe Walk
* Heel Walk

Form:
* Check, especially when tired
* Stop flapping arms about
* Don't slouch forward

== Shoes ==

Current:
* ASICS Metaspeed Sky+ (204 g) [2023-12]: Important Races: Half/Marathon. Carbon Plate.
* ASICS Novablast 5 (260 g) [2025-01]: Everyday, Easy, Parkrun.
* ASICS Nimbus 27 (300 g) [2025-04]: Extra cushioned, long runs.
* New Balance FuelCell SuperComp Pacer V2 (209 g) [2025-05]: Important Races: 5k/10k. Carbon Plate.
** Half size up, but still too tight for long runs.
* ASICS Gel Pulse 15 (260 g) [2025-09]: Walking, light runs.
* ASICS SuperBlast 2 (250 g) [2026-01]: Tempo, Track, more cushioned for Half/Marathon.
* Scott Supertrac RC 2 Trail (270 g) [2026-01]: Cross-Country.
** 1 size up

Consider:
* ASICS Metaspeed Sky/Edge Tokyo (188 g, £240): Races/speed
* ASICS MegaBlast (230g, £210): Fast non-plate
* ASICS Metaspeed Ride (282 g, £180)
* ASICS Sonicblast Tokyo (256 g, *£170): Plate version of novablast? Tempo?
* ASICS Magic Speed 4 (242 g, £160 - 15%): Plate, tempo/speed work.
* ASICS Novablast 5 (260 g, *£135)
* ASICS Trabuco 14 (* £140): Trail
* Li-Ning Eedian 6 Elite (~200 g): Races
* Li-Ning Eedian 6 Challenger (~200 g): Propulsion and stability

Retired:
* ASICS NovaBlast 3 (252 g) [2023-07]: Tempo/Track/Parkrun
* Saucony Mens Ride 17 (282 g) [2024-03]: Easy Run, Daily
* ASICS Cumulus
* ASICS Nimbus 22
* ASICS Nimbus 24 [2023-07]

== YouTube ==

Runners:
* [https://www.youtube.com/@BenParkes Ben Parkes]
* [https://www.youtube.com/@kofuzi Kofuzi]
* [https://www.youtube.com/@justalilbester Nick Bester]
* [https://www.youtube.com/@PhilyBowden Phily Bowden]
* [https://www.youtube.com/@RanToJapan Ran To Japan]
* [https://www.youtube.com/@runningchannel The Running Channel]

Physio/Coach:
* [https://www.youtube.com/@SpringSnabbare Fredrik Zillén]
* [https://www.youtube.com/@NicklasRossnerPT Nick Rossner]
* [https://www.youtube.com/@runelitecoach Run Elite]
* [https://www.youtube.com/@TheRunExperience The Run Experience]
* [https://www.youtube.com/@SteveMagness Steve Magness]

== Diet & Suppliments ==

* Eat at least 2 hours before a race
* Marathon/Half:
** Start taking carbs 20 mins after the start of a race
** At least 60 g / hour
** SiS GO Isotonic: 22 g carbs (general training)
** SiS Beta: 40 g carbs (important long races)
* Reduce oil intake which reduces nitric oxide
* Nitric oxide rich foods: rhubarb, celetry, lettuce, beetroot, watermelon
* Caffine
** 3 - 6 mg/kg -> ~ 400 mg (2 tablets)
** ~ 30 - 60 mins prior to race
** ~ 6 hours half life
* Tumeric
** Taken after excercise, can help with DOMS/recovery/anti-inflamitory
** Eat with black pepper or fat to aid absorbtion
* Creatine Monohydrate
** 5 - 10 g daily
* Magnesium Glycenate
** 3 g daily
* Collagen
** 10 - 15 g of hydrolyzed collagen peptides
** Collagen synthesis is dependent on Vitamin C
** 30 – 60 mins before strength training
** Do not take caffine beforehand

Running

2026-04-28T08:46:40Z

NickPGSmith: /* Marathon (42.2 km) */

== Distances ==

See [https://www.calculator.net/pace-calculator.html Pace Calculator].

=== 5k ===

* [https://www.parkrun.org.uk/parkrunner/6454631/all/ All Parkruns]

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2023-08-12||[https://www.parkrun.org.uk/swanseabay/parkrunner/6454631/ Swansea Bay Parkrun]||19:27||3:53||
|-
|2024-05-112026-04-27||[https://www.parkrun.org.uk/southnorwood/parkrunner/6454631/ South Norwood Parkrun]||19:55||3:59||
|-
|2024-06-29||[https://www.parkrun.org.uk/crystalpalace/parkrunner/6454631/ Crystal Palance Parkrun]||20:43||4:09||
|-
|2024-07-27||[https://www.parkrun.org.uk/bromley/parkrunner/6454631/ Bromley Parkrun]||20:27||4:05||
|-
|2025-03-01||[https://www.parkrun.org.uk/medina/parkrunner/6454631/ Medina IOW Parkrun]||22:04||4:25||
|-
|2025-08-17||[https://results.runthrough.co.uk/myresults.aspx?uid=16487-5495-2-25249 Dulwich Park]||19:58||4:00||13th Overall, 1st in V50 category Pacer V2
|}

Target: 20:00 (4:00 min/km)

=== 10k ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2025-01-19||Regent's Park||43:03||4:18||2 weeks off/with injury. Metaspeed, cool.
|-
|2025-06-18||[https://results.netiming.co.uk/results.aspx?CId=20008&RId=465 Norman Park]||44:18||4:26||32nd of 292 overall. Pacer V2, Very hot.
|-
|2025-08-24||[https://results.runthrough.co.uk/myresults.aspx?CId=16487&RId=5504&EId=1&AId=1103850 Regent's Park]||41:57||4:12||18th of 362 overall. Metaspeed, warmish.
|-
|}

Target: 42:00 (4:12 min/km)

=== Half (21.1 km) ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2023-09-03||London [https://www.thebighalf.co.uk/ Big Half]||1:36:57||4:36||Hot
|-
|2024-09-01||London Big Half||1:32:20||4:23||Hot
|-
|2025-09-07||London Big Half||1:32:06||4:22||Warm. On 1:30 pace until halfway, legs tiring. Insufficient training at race pace?
|-
|2026-09-06||London Big Half|| || ||

|}

Target: 1:30:00 (4:16 min/km)

Notes from BH:
* Pre-race warmup walk
* Fueling plan
* Plan point of sprint finish earlier

=== Marathon (42.2 km) ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes

|-
|2022-05-01||[https://mkmarathon.com/ Milton Keynes]||3:53:00||5:31||Cramp near end: no fueling plan.
|-
|2023-05-01||Milton Keynes||3:34:04||5:04||
|-
|2024-05-06||Milton Keynes||3:21:04||4:46||
|-
|2025-05-05||Milton Keynes||3:40:21||5:13||After injury: insufficient long runs. Cool, 5 Gells/tablets/2 caffine Severe cramp in last 6 km
|-
|2025-10-18||[https://results.runthrough.co.uk/myresults.aspx?uid=16487-5587-6-56342 Battersea Park]||3:19:58||4:44||Cool, flat. 4 Gells + Sweets. Achillies niggle, New Balance Bad blisters, cramp after finish
|-
|2026-04-12||Brighton||3:29:04||4:57||Superblast 2 (Sunny but not too hot, light wind). Needed to walk at water stations with cups. Fueling: good gel use, 2 caffeine tabs, 2 electrolyte tabs. Steady heart rate. Started to get cramp in last 5 km, very bad (needed to run/walk) in last 2 km. 
[https://www.londonmarathonevents.co.uk/sites/default/files/2025-03/BRTN_2025_Road_Closure_Map_v4%201.pdf Map]
|-
|2026-05-04||Milton Keynes|| || ||[https://www.mapmyrun.com/routes/view/5974644058 Map]
|-
|2026-10-24||Battersea Park|| || ||

|}

Targets:
* 3:40:00 (5:13 min/km)
* 3:30:00 (4:59 min/km)
* 3:20:00 (4:44 min/km)
* 3:15:00 (4:37 min/km)

Training Plan Ideas:
* 3 Months intensive plan
* Consistent Slow runs
* High volume and some intensity to avoid cramp
* Taper
** Earlier: start 2.5 - 3 weeks out
** Reduce time but maintain intensity
* Vary high intensity with easy recovery runs
* Hill sprints develop power
* Sprint training should be done not to exhaustion: multiple short bursts to engage fast twitch muscles

== Training ==

Target: 40 - 60 km/week

A Week: Normal effort 
B Week: Recovery, every 3 weeks or as needed

{| class="wikitable"
! !!Mon!!Tue!!Wed!!Thu!!Fri!!Sat!!Sun

|-
|A Week
|''Rest'' S&C only
|''Track Session'' AM: 5 km easy; PM: Track, Max effort
|''Recovery'' 9 km Easy
|''Recovery/Tempo'' 12 km Easy or tempo
|''Hill'' 5 km, CP Hill
|''Parkrun'' 5 km race Max effort
|''Long Run''20 - 29 km Start: Easy,Mid: Tempo,End: Max effort
|-
|B Week
|''Rest'' S&C only
|''Track Session'' Max effort
|''Recovery'' 9 km Easy
|''Recovery'' 9 - 12 km Easy
|''Rest/Recovery'' Either no run or 5 km easy
|''Parkrun'' 5 km race Max effort
|''Long Run'' 12 - 19 km Easy

|}

Distances:
* ~ 6 km : 2 loops around SN Park
* 9 km : Beckenham J - Penge E
* 12 km : to BP Park
* ~ 12.5 km : CPalace - Sydenham - Beckenham J
* ~ 19 km : Elmers - Shirley - WWickham - Beckenham
* ~ 21.6 km : Grenwich observatory and back
* ~ 23 km : Elmers - Shirley - WWickham - Beckenham J with BP Park loop
* ~ 29.3 km : To SB, Grenwich observatory and back
* ~ 31.5 km : Elmers - Shirley - WWickham - Beckenham (and repeat with shortcut)

S/C Excercises:
* Calf Raise
* Bench Lunge
* Plank
* Side Plank
* Toe Walk
* Heel Walk

Form:
* Check, especially when tired
* Stop flapping arms about
* Don't slouch forward

== Shoes ==

Current:
* ASICS Metaspeed Sky+ (204 g) [2023-12]: Important Races: Half/Marathon. Carbon Plate.
* ASICS Novablast 5 (260 g) [2025-01]: Everyday, Easy, Parkrun.
* ASICS Nimbus 27 (300 g) [2025-04]: Extra cushioned, long runs.
* New Balance FuelCell SuperComp Pacer V2 (209 g) [2025-05]: Important Races: 5k/10k. Carbon Plate.
** Half size up, but still too tight for long runs.
* ASICS Gel Pulse 15 (260 g) [2025-09]: Walking, light runs.
* ASICS SuperBlast 2 (250 g) [2026-01]: Tempo, Track, more cushioned for Half/Marathon.
* Scott Supertrac RC 2 Trail (270 g) [2026-01]: Cross-Country.
** 1 size up

Consider:
* ASICS Metaspeed Sky/Edge Tokyo (188 g, £240): Races/speed
* ASICS MegaBlast (230g, £210): Fast non-plate
* ASICS Metaspeed Ride (282 g, £180)
* ASICS Sonicblast Tokyo (256 g, *£170): Plate version of novablast? Tempo?
* ASICS Magic Speed 4 (242 g, £160 - 15%): Plate, tempo/speed work.
* ASICS Novablast 5 (260 g, *£135)
* ASICS Trabuco 14 (* £140): Trail
* Li-Ning Eedian 6 Elite (~200 g): Races
* Li-Ning Eedian 6 Challenger (~200 g): Propulsion and stability

Retired:
* ASICS NovaBlast 3 (252 g) [2023-07]: Tempo/Track/Parkrun
* Saucony Mens Ride 17 (282 g) [2024-03]: Easy Run, Daily
* ASICS Cumulus
* ASICS Nimbus 22
* ASICS Nimbus 24 [2023-07]

== YouTube ==

Runners:
* [https://www.youtube.com/@BenParkes Ben Parkes]
* [https://www.youtube.com/@kofuzi Kofuzi]
* [https://www.youtube.com/@justalilbester Nick Bester]
* [https://www.youtube.com/@PhilyBowden Phily Bowden]
* [https://www.youtube.com/@RanToJapan Ran To Japan]
* [https://www.youtube.com/@runningchannel The Running Channel]

Physio/Coach:
* [https://www.youtube.com/@SpringSnabbare Fredrik Zillén]
* [https://www.youtube.com/@NicklasRossnerPT Nick Rossner]
* [https://www.youtube.com/@runelitecoach Run Elite]
* [https://www.youtube.com/@TheRunExperience The Run Experience]
* [https://www.youtube.com/@SteveMagness Steve Magness]

== Diet & Suppliments ==

* Eat at least 2 hours before a race
* Marathon/Half:
** Start taking carbs 20 mins after the start of a race
** At least 60 g / hour
** SiS GO Isotonic: 22 g carbs (general training)
** SiS Beta: 40 g carbs (important long races)
* Reduce oil intake which reduces nitric oxide
* Nitric oxide rich foods: rhubarb, celetry, lettuce, beetroot, watermelon
* Caffine
** 3 - 6 mg/kg -> ~ 400 mg (2 tablets)
** ~ 30 - 60 mins prior to race
** ~ 6 hours half life
* Tumeric
** Taken after excercise, can help with DOMS/recovery/anti-inflamitory
** Eat with black pepper or fat to aid absorbtion
* Creatine Monohydrate
** 5 - 10 g daily
* Magnesium Glycenate
** 3 g daily
* Collagen
** 10 - 15 g of hydrolyzed collagen peptides
** Collagen synthesis is dependent on Vitamin C
** 30 – 60 mins before strength training
** Do not take caffine beforehand

Running

2026-04-27T14:41:09Z

NickPGSmith: /* Distances */

== Distances ==

See [https://www.calculator.net/pace-calculator.html Pace Calculator].

=== 5k ===

* [https://www.parkrun.org.uk/parkrunner/6454631/all/ All Parkruns]

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2023-08-12||[https://www.parkrun.org.uk/swanseabay/parkrunner/6454631/ Swansea Bay Parkrun]||19:27||3:53||
|-
|2024-05-112026-04-27||[https://www.parkrun.org.uk/southnorwood/parkrunner/6454631/ South Norwood Parkrun]||19:55||3:59||
|-
|2024-06-29||[https://www.parkrun.org.uk/crystalpalace/parkrunner/6454631/ Crystal Palance Parkrun]||20:43||4:09||
|-
|2024-07-27||[https://www.parkrun.org.uk/bromley/parkrunner/6454631/ Bromley Parkrun]||20:27||4:05||
|-
|2025-03-01||[https://www.parkrun.org.uk/medina/parkrunner/6454631/ Medina IOW Parkrun]||22:04||4:25||
|-
|2025-08-17||[https://results.runthrough.co.uk/myresults.aspx?uid=16487-5495-2-25249 Dulwich Park]||19:58||4:00||13th Overall, 1st in V50 category Pacer V2
|}

Target: 20:00 (4:00 min/km)

=== 10k ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2025-01-19||Regent's Park||43:03||4:18||2 weeks off/with injury. Metaspeed, cool.
|-
|2025-06-18||[https://results.netiming.co.uk/results.aspx?CId=20008&RId=465 Norman Park]||44:18||4:26||32nd of 292 overall. Pacer V2, Very hot.
|-
|2025-08-24||[https://results.runthrough.co.uk/myresults.aspx?CId=16487&RId=5504&EId=1&AId=1103850 Regent's Park]||41:57||4:12||18th of 362 overall. Metaspeed, warmish.
|-
|}

Target: 42:00 (4:12 min/km)

=== Half (21.1 km) ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2023-09-03||London [https://www.thebighalf.co.uk/ Big Half]||1:36:57||4:36||Hot
|-
|2024-09-01||London Big Half||1:32:20||4:23||Hot
|-
|2025-09-07||London Big Half||1:32:06||4:22||Warm. On 1:30 pace until halfway, legs tiring. Insufficient training at race pace?
|-
|2026-09-06||London Big Half|| || ||

|}

Target: 1:30:00 (4:16 min/km)

Notes from BH:
* Pre-race warmup walk
* Fueling plan
* Plan point of sprint finish earlier

=== Marathon (42.2 km) ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes

|-
|2022-05-01||[https://mkmarathon.com/ Milton Keynes]||3:53:00||5:31||Cramp near end: no fueling plan.
|-
|2023-05-01||Milton Keynes||3:34:04||5:04||
|-
|2024-05-06||Milton Keynes||3:21:04||4:46||
|-
|2025-05-05||Milton Keynes||3:40:21||5:13||After injury: insufficient long runs. Cool, 5 Gells/tablets/2 caffine Severe cramp in last 6 km
|-
|2025-10-18||[https://results.runthrough.co.uk/myresults.aspx?uid=16487-5587-6-56342 Battersea Park]||3:19:58||4:44||Cool, flat. 4 Gells + Sweets. Achillies niggle, New Balance Bad blisters, cramp after finish
|-
|2026-04-12||Brighton||3:29:04||4:57||Superblast 2 (Sunny but not too hot, light wind). Needed to walk at water stations with cups. Fueling: good gel use, 2 caffeine tabs, 2 electrolyte tabs. Steady heart rate. Started to get cramp in last 5 km, very bad (needed to run/walk) in last 2 km. 
[https://www.londonmarathonevents.co.uk/sites/default/files/2025-03/BRTN_2025_Road_Closure_Map_v4%201.pdf Map]
|-
|2026-05-04||Milton Keynes|| || ||[https://www.mapmyrun.com/routes/view/5974644058 Map]
|-
|2026-10-24||Batersea Park|| || ||

|}

Targets:
* 3:40:00 (5:13 min/km)
* 3:30:00 (4:59 min/km)
* 3:20:00 (4:44 min/km)
* 3:15:00 (4:37 min/km)

Training Plan Ideas:
* 3 Months intensive plan
* Consistent Slow runs
* High volume and some intensity to avoid cramp
* Taper
** Earlier: start 2.5 - 3 weeks out
** Reduce time but maintain intensity
* Vary high intensity with easy recovery runs
* Hill sprints develop power
* Sprint training should be done not to exhaustion: multiple short bursts to engage fast twitch muscles

== Training ==

Target: 40 - 60 km/week

A Week: Normal effort 
B Week: Recovery, every 3 weeks or as needed

{| class="wikitable"
! !!Mon!!Tue!!Wed!!Thu!!Fri!!Sat!!Sun

|-
|A Week
|''Rest'' S&C only
|''Track Session'' AM: 5 km easy; PM: Track, Max effort
|''Recovery'' 9 km Easy
|''Recovery/Tempo'' 12 km Easy or tempo
|''Hill'' 5 km, CP Hill
|''Parkrun'' 5 km race Max effort
|''Long Run''20 - 29 km Start: Easy,Mid: Tempo,End: Max effort
|-
|B Week
|''Rest'' S&C only
|''Track Session'' Max effort
|''Recovery'' 9 km Easy
|''Recovery'' 9 - 12 km Easy
|''Rest/Recovery'' Either no run or 5 km easy
|''Parkrun'' 5 km race Max effort
|''Long Run'' 12 - 19 km Easy

|}

Distances:
* ~ 6 km : 2 loops around SN Park
* 9 km : Beckenham J - Penge E
* 12 km : to BP Park
* ~ 12.5 km : CPalace - Sydenham - Beckenham J
* ~ 19 km : Elmers - Shirley - WWickham - Beckenham
* ~ 21.6 km : Grenwich observatory and back
* ~ 23 km : Elmers - Shirley - WWickham - Beckenham J with BP Park loop
* ~ 29.3 km : To SB, Grenwich observatory and back
* ~ 31.5 km : Elmers - Shirley - WWickham - Beckenham (and repeat with shortcut)

S/C Excercises:
* Calf Raise
* Bench Lunge
* Plank
* Side Plank
* Toe Walk
* Heel Walk

Form:
* Check, especially when tired
* Stop flapping arms about
* Don't slouch forward

== Shoes ==

Current:
* ASICS Metaspeed Sky+ (204 g) [2023-12]: Important Races: Half/Marathon. Carbon Plate.
* ASICS Novablast 5 (260 g) [2025-01]: Everyday, Easy, Parkrun.
* ASICS Nimbus 27 (300 g) [2025-04]: Extra cushioned, long runs.
* New Balance FuelCell SuperComp Pacer V2 (209 g) [2025-05]: Important Races: 5k/10k. Carbon Plate.
** Half size up, but still too tight for long runs.
* ASICS Gel Pulse 15 (260 g) [2025-09]: Walking, light runs.
* ASICS SuperBlast 2 (250 g) [2026-01]: Tempo, Track, more cushioned for Half/Marathon.
* Scott Supertrac RC 2 Trail (270 g) [2026-01]: Cross-Country.
** 1 size up

Consider:
* ASICS Metaspeed Sky/Edge Tokyo (188 g, £240): Races/speed
* ASICS MegaBlast (230g, £210): Fast non-plate
* ASICS Metaspeed Ride (282 g, £180)
* ASICS Sonicblast Tokyo (256 g, *£170): Plate version of novablast? Tempo?
* ASICS Magic Speed 4 (242 g, £160 - 15%): Plate, tempo/speed work.
* ASICS Novablast 5 (260 g, *£135)
* ASICS Trabuco 14 (* £140): Trail
* Li-Ning Eedian 6 Elite (~200 g): Races
* Li-Ning Eedian 6 Challenger (~200 g): Propulsion and stability

Retired:
* ASICS NovaBlast 3 (252 g) [2023-07]: Tempo/Track/Parkrun
* Saucony Mens Ride 17 (282 g) [2024-03]: Easy Run, Daily
* ASICS Cumulus
* ASICS Nimbus 22
* ASICS Nimbus 24 [2023-07]

== YouTube ==

Runners:
* [https://www.youtube.com/@BenParkes Ben Parkes]
* [https://www.youtube.com/@kofuzi Kofuzi]
* [https://www.youtube.com/@justalilbester Nick Bester]
* [https://www.youtube.com/@PhilyBowden Phily Bowden]
* [https://www.youtube.com/@RanToJapan Ran To Japan]
* [https://www.youtube.com/@runningchannel The Running Channel]

Physio/Coach:
* [https://www.youtube.com/@SpringSnabbare Fredrik Zillén]
* [https://www.youtube.com/@NicklasRossnerPT Nick Rossner]
* [https://www.youtube.com/@runelitecoach Run Elite]
* [https://www.youtube.com/@TheRunExperience The Run Experience]
* [https://www.youtube.com/@SteveMagness Steve Magness]

== Diet & Suppliments ==

* Eat at least 2 hours before a race
* Marathon/Half:
** Start taking carbs 20 mins after the start of a race
** At least 60 g / hour
** SiS GO Isotonic: 22 g carbs (general training)
** SiS Beta: 40 g carbs (important long races)
* Reduce oil intake which reduces nitric oxide
* Nitric oxide rich foods: rhubarb, celetry, lettuce, beetroot, watermelon
* Caffine
** 3 - 6 mg/kg -> ~ 400 mg (2 tablets)
** ~ 30 - 60 mins prior to race
** ~ 6 hours half life
* Tumeric
** Taken after excercise, can help with DOMS/recovery/anti-inflamitory
** Eat with black pepper or fat to aid absorbtion
* Creatine Monohydrate
** 5 - 10 g daily
* Magnesium Glycenate
** 3 g daily
* Collagen
** 10 - 15 g of hydrolyzed collagen peptides
** Collagen synthesis is dependent on Vitamin C
** 30 – 60 mins before strength training
** Do not take caffine beforehand

Gigs

2026-04-21T15:26:23Z

NickPGSmith:

Venues are in London unless otherwise stated.

{| class="wikitable"
!Date!!Band!!Venue

|-
|[http://tmbw.net/wiki/Shows/1992-02-01#attendance 1992-02-01]||[http://en.wikipedia.org/wiki/They_Might_Be_Giants They Might Be Giants]||Manchester University SU Main Debating Hall
|-
|1992-03-02||[http://en.wikipedia.org/wiki/Cowboy_Junkies Cowboy Junkies]||[http://en.wikipedia.org/wiki/Free_Trade_Hall Free Trade Hall], Manchester
|-
|1992-05-10||[http://en.wikipedia.org/wiki/Del_Amitri Del Amitri]|||[http://www.manchesteracademy.net/ Manchester University Academy]
|-
|1992-05-14||[http://en.wikipedia.org/wiki/Michelle_Shocked Michelle Shocked]||Manchester University Academy
|-
|1992-06-15||[http://en.wikipedia.org/wiki/Bjorn_Again Bjorn Again]||Manchester University Academy
|-
|1992-04-28||[http://en.wikipedia.org/wiki/EMF_%28band%29 EMF]||[http://www.rock-city.co.uk/ Rock City], Nottingham
|-
|1993-08-28||[http://en.wikipedia.org/wiki/Jean_Michel_Jarre Jean Michel Jarre]||Wembley
|-
|1994-04-26||[http://en.wikipedia.org/wiki/Aimee_Mann Aimee Mann]||Rock City, Nottingham
|-
|1994-07-21||[http://en.wikipedia.org/wiki/The_Christians_%28band%29 The Christians] / [http://en.wikipedia.org/wiki/Kirsty_MacColl Kirsty MacColl]||Heineken Music Festival [http://en.wikipedia.org/wiki/Wollaton_Park Woolaton Park]
|-
|1997-05-13||Faith No More||Rock City, Nottingham
|-
|1997-12-09||[http://en.wikipedia.org/wiki/Dream_theater Dream Theater]||The Forum
|-
|1998-05-29||[http://en.wikipedia.org/wiki/Tori_Amos Tori Amos]||[http://www.royalcentre-nottingham.co.uk/ Royal Centre], Nottingham
|-
|1995-10-26||[http://en.wikipedia.org/wiki/Edwyn_Collins Edwyn Collins]||Rock City, Nottingham
|-
|2000-07-29||[http://en.wikipedia.org/wiki/Buena_Vista_Social_Club Buena Vista Social Club]||[http://en.wikipedia.org/wiki/Hyde_Park,_London Hyde Park]
|-
|2005-04-02||[http://en.wikipedia.org/wiki/Porcupine_Tree Porcupine Tree]||Astoria
|-
|2006-09-29||Porcupine Tree||Astoria
|-
|?||Dream Theater||?
|-
|?||[http://en.wikipedia.org/wiki/Fish_%28singer%29 Fish]||?
|-
|2007-06-28||[http://en.wikipedia.org/wiki/Tesla_%28band%29 Tesla]||[http://www.shepherds-bush-empire.co.uk/ Shepherd's Bush Empire]
|-
|2007-07-22|||Aimee Mann||IndigO2
|-
|2007-07-25||[http://www.myspace.com/creepcultmurderers Creep Cult Muderers]||Bull and Gate
|-
|2007-08-22||[http://en.wikipedia.org/wiki/Tool_%28band%29 Tool]||Brixton Academy
|-
|2007-08-30||Silversun Pickups||[http://www.scala-london.co.uk/scala/ Scala]
|-
|2007-09-14||[http://en.wikipedia.org/wiki/30_Seconds_to_Mars 30 Seconds to Mars]||Brixton Academy
|-
|2007-10-10||[http://en.wikipedia.org/wiki/Editors Editors]||Brixton Academy
|-
|2007-10-28||[http://en.wikipedia.org/wiki/Bat_For_Lashes Bat For Lashes]||KOKO
|-
|2007-11-09||Porcupine Tree||The Forum
|-
|2007-11-21||[http://en.wikipedia.org/wiki/Fates_Warning Fates Warning]||Underworld
|-
|2007-11-25||[http://en.wikipedia.org/wiki/Efterklang Efterklang]||[http://www.rescuerooms.com/ Rescue Rooms], Nottingham
|-
|2007-11-30||[http://en.wikipedia.org/wiki/Riverside_%28band%29 Riverside]||[http://www.theunderworldcamden.co.uk/ Underworld]
|-
|2007-12-05||[http://www.myspace.com/elizalumley Eliza Lumley]||[http://www.pizzaonthepark.co.uk/ Pizza on the Park]
|-
|2008-01-29||The Mummers||[https://www.thewaterratsvenue.london/ The Water Rats]
|-
|2008-02-09||[http://en.wikipedia.org/wiki/Ian_Shaw_%28singer%29 Ian Shaw]||The Vortex
|-
|2008-02-12||[http://en.wikipedia.org/wiki/New_Young_Pony_Club New Young Pony Club]||KOKO
|-
|2008-02-19||[http://en.wikipedia.org/wiki/Anathallo Anathallo]||The Water Rats
|-
|2008-02-26||[https://en.wikipedia.org/wiki/Sarabeth_Tucek Sarabeth Tucek] / Joanna Lee||The Water Rats
|-
|2008-03-08||[http://www.myspace.com/thesistersoftransistors The Sisters of Transistors]||[http://www.clubmotherfucker.com/ Club Motherfucker]
|-
|2008-03-18||[http://profile.myspace.com/index.cfm?fuseaction=user.viewprofile&friendid=146801590 The Mummers] / [http://www.myspace.com/oktokyouk OK Tokyo]||The Water Rats
|-
|2008-03-25||[http://en.wikipedia.org/wiki/The_Duke_Spirit The Duke Spirit]||KOKO
|-
|2008-04-04||[http://www.myspace.com/davidkolker David Kolker Band]||[http://www.thebaggotinn.com/baggot.html The Baggot Inn], New York City
|-
|2008-04-06||[http://en.wikipedia.org/wiki/Kathy_Mattea Kathy Mattea]||Tin Angel, Philadelphia (Closed)
|-
|2008-04-12||[http://en.wikipedia.org/wiki/Disco_biscuits The Disco Biscuits]||[http://nokiatheatrenyc.com/ Nokia Theatre], New York City
|-
|2008-04-13||[https://en.wikipedia.org/wiki/Diane_Cluck Diane Cluck] / [http://counterfolk.com/ken/extrav/ Ken’s Last Ever Radio Extravaganza] / [http://en.wikipedia.org/wiki/Kath_bloom Kath Bloom]||[https://en.wikipedia.org/wiki/Cake_Shop_NYC Cake Shop], New York City (Closed)
|-
|2008-04-14||[http://www.myspace.com/museemecanique Musee Mecanique]||Cake Shop, New York City (Closed)
|-
|2008-04-15||[http://www.myspace.com/thenakedhearts The NaKed HeArts] / [http://www.myspace.com/sharonvanetten Sharon Van Etten]|||Cake Shop, New York City (Closed)
|-
|2008-04-16||[http://en.wikipedia.org/wiki/Radio_4_(band) Radio 4] / [http://www.myspace.com/younglords Young Lords]||[http://www.knittingfactory.com/ Knitting Factory], New York City (Closed)
|-
|2008-04-17||[http://www.myspace.com/5225222 Tom Greenwood] / [http://www.myspace.com/jorobertsonblood39n39feathers Joanne Robertson]||Cake Shop, New York City (Closed)
|-
|2008-04-18||[http://www.myspace.com/hopewell Hopewell] / [http://www.myspace.com/suckerstheband Suckers]||Cake Shop, New York City (Closed)
|-
|2008-04-22||[http://www.myspace.com/vivamachine Viva Machine] / [http://www.myspace.com/foxcubs The Fox Cubs]||The Water Rats
|-
|2008-04-28||[http://www.myspace.com/ourbrokengarden Our Broken Garden]||Source Below (Closed)
|-
|2008-06-11||Diane Cluck / [http://en.wikipedia.org/wiki/Emmy_the_Great Emmy the Great]||[http://www.cargo-london.com/ Cargo]
|-
|2008-07-07||[http://www.jennifer-moore.co.uk/ Jenifer Moore] / [http://www.myspace.com/poetiquettelive Poetiquette]||Cargo
|-
|2008-07-15||[http://en.wikipedia.org/wiki/Suzanne_Vega Suzane Vega]||The Pigalle Club (Closed)
|-
|2008-07-17||[http://en.wikipedia.org/wiki/Death_cab_for_cutie Death Cab for Cutie]||[http://www.brixton-academy.co.uk/ Brixton Academy]
|-
|2008-07-19||[http://en.wikipedia.org/wiki/John_Etheridge John Etheridge]||[http://www.vortexjazz.co.uk/ The Vortex]
|-
|2008-07-22||[http://en.wikipedia.org/wiki/Liam_Finn Liam Finn] / [http://www.myspace.com/derekmeins Derek Meins]||Cargo
|-
|2008-08-13||[http://en.wikipedia.org/wiki/Dropkick_Murphys Dropkick Murphys]||[http://www.volkshaus.ch/ Volkshaus], Zurich
|-
|2008-08-16||[http://www.myspace.com/lark2006 Lark] / [http://www.myspace.com/deadendsmusic Dead Ends]||[http://www.bullandgate.co.uk/ Bull and Gate]
|-
|2008-09-03||[http://en.wikipedia.org/wiki/Serj_tankian Serj Tankian]||The Forum
|-
|2008-09-15||[http://en.wikipedia.org/wiki/My_Brightest_Diamonds My Brightest Diamond]||[http://www.sohotheatre.com/ Soho Theatre]
|-
|2008-09-17||[https://en.wikipedia.org/wiki/Smoke_Fairies Smoke Fairies]||The Borderline
|-
|2008-09-19||[http://en.wikipedia.org/wiki/Digitalism_(band) Digitalism]||[http://en.wikipedia.org/wiki/London_Astoria Astoria]
|-
|2008-10-18||[http://en.wikipedia.org/wiki/Holy_Fuck Holy Fuck]||[http://www.kclsu.org/ King's College Student Union]
|-
|2008-10-19||Porcupine Tree||IndigO2
|-
|2008-10-21||[http://www.myspace.com/maxfieldvalerie Maxfield]||The Water Rats
|-
|2008-10-24||Aimee Mann||[http://www.theindigo2.com IndigO2]
|-
|2008-10-29||[http://en.wikipedia.org/wiki/Ani_DiFranco Ani DiFranco]||The Forum
|-
|2008-11-17||[http://en.wikipedia.org/wiki/Anathallo Anathallo] / [http://www.myspace.com/danielsmithsmusic Dan Smith]||[http://www.seetickets.com/borderline/event.asp?artist=&venaudit=borderline&filler1=see&filler2=ven-srch&filler3=id1mama&orderby=date The Borderline]
|-
|2008-11-25||[http://en.wikipedia.org/wiki/The_Shortwave_Set The Shortwave Set]||[http://www.93feeteast.co.uk/ 39 Feet East]
|-
|2009-01-20||[http://profile.myspace.com/index.cfm?fuseaction=user.viewprofile&friendid=320670415 The New Devices] / [http://www.myspace.com/manciniband Mancini] / [http://www.myspace.com/bijoumiyo Bijoumiyo]||The Water Rats
|-
|2009-07-02||[http://en.wikipedia.org/wiki/The_Pineapple_Thief The Pineapple Thief]||[http://www.peelmuzik.com/contact.htm The Peel], Kingston-on-Thames
|-
|2009-02-18||[https://en.wikipedia.org/wiki/This_Town_Needs_Guns This Town Needs Guns]||Camden Barfly
|-
|2009-05-11||Sarabeth Tucek||[https://theslaughteredlambpub.com/ The Slaughtered Lamb]
|-
|2009-05-14||Holy Fuck||Scala
|-
|2009-05-26||[https://en.wikipedia.org/wiki/Anathallo Anathallo] / [http://www.thesandersonpitch.com/ The Sanderson Pitch]||The Water Rats
|-
|2009-07-27||[https://en.wikipedia.org/wiki/Silversun_Pickups Silversun Pickups]||[http://www.heaven-live.co.uk/ Heaven]
|-
|2010-10-21||Smoke Fairies||[http://www.dingwalls.com/ Dingwalls]
|-
|2017-06-06||[https://en.wikipedia.org/wiki/Minus_the_Bear Minus the Bear]||Scala
|-
|2017-11-16||Digitalism||[http://xoyo.co.uk/ XOYO]
|-
|2018-03-16||[https://en.wikipedia.org/wiki/Dusky Dusky] (DJ Set)||[https://www.villageunderground.co.uk/ Village Underground]
|-
|2018-11-23||[https://en.wikipedia.org/wiki/808_State 808 State]||KOKO
|-
|2018-12-21||Digitalism||[https://thejazzcafelondon.com The Jazz Cafe]
|-
|2019-04-06||[https://en.wikipedia.org/wiki/Cassius_(band) Cassius]||XOYO
|-
|2019-10-15||[https://alicesoniamichael.bandcamp.com/ Alice Sonia Michel]||[https://www.control-club.ro/live/ The Control Club], Bucharest
|-
|2019-11-14||[https://www.junodreamband.com/ Junodream]||[http://www.bermondseysocialclub.co.uk/aboutus Bermondsey Social Club]
|-
|2019-11-15||[https://en.wikipedia.org/wiki/Imogen_Heap Imogen Heap]||[https://www.roundhouse.org.uk/ Roundhouse]
|-
|2020-02-06||Smoke Fairies (with [https://www.johnjpresley.com/ John J Presley])||[https://www.hoxtonhall.co.uk/ Hoxton Hall]
|-
|2020-02-08||Digitalism||Village Underground
|-
|2020-11-08||Smoke Fairies||Online Stream from De La Warr Pavilion
|-
|2021-07-18||Smoke Fairies||Online Stream from The Italianate Glasshouse
|-
|2021-09-11||[https://en.wikipedia.org/wiki/Totally_Enormous_Extinct_Dinosaurs Totally Enormous Extinct Dinosaurs] (DJ Set)||[https://metropolisclub.co.uk/ Metropolis]
|-
|2021-09-23||[https://en.wikipedia.org/wiki/Beabadoobee Beabadoobee]||O2 Forum
|-
|2021-10-27||[https://en.wikipedia.org/wiki/Fontaines_D.C. Fontaines D.C.]||[https://www.alexandrapalace.com/ Alexandra Palace]
|-
|2021-10-30||808 State||[https://earthackney.co.uk/venue/earth-hall/ EartH (Hall)]
|-
|2021-11-11||[https://en.wikipedia.org/wiki/65daysofstatic 65 Days of Static]||[https://islingtonassemblyhall.co.uk/ Islington Assembly Hall]
|-
|2021-11-12||[https://en.wikipedia.org/wiki/GusGus Gus Gus]||EartH (Hall)
|-
|2021-11-13||[https://en.wikipedia.org/wiki/A_Certain_Ratio A Certain Ratio]||EartH (Theatre)
|-
|2021-11-20||[https://ra.co/dj/tsha TSHA] (DJ Set)||[https://ovalspace.co.uk/about/the-venues/pickle-factory/ The Pickle Factory]
|-
|2021-12-04||[https://ra.co/dj/lenawillikens Willikens] & [https://ra.co/dj/vladimirivkovic Ivkovic] (DJ Set)||[https://phonox.co.uk/ Phonox]
|-
|2021-12-07||Junodream||[http://www.omearalondon.com/ OMEARA]
|-
|2022-02-06||[https://en.wikipedia.org/wiki/Icarus_(band) Icarus]||Village Underground
|-
|2022-02-15||Smoke Fairies||[https://www.lafayettelondon.com/ Lafayette]
|-
|2022-02-15||Man Shaped Wolf / Vixen X / Flat 26 / Ronnie White||[https://www.songkick.com/venues/31758-hope-and-anchor Hope & Anchor]
|-
|2022-03-26||Maya Jane Coles Presents Night Creatures||Village Underground
|-
|2022-04-04||Trentemøller||Village Underground
|-
|2022-04-17||[https://en.wikipedia.org/wiki/Pure_Reason_Revolution Pure Reason Revolution]||EartH (Hall)
|-
|2022-04-22||[https://en.wikipedia.org/wiki/Maybeshewill Maybeshewill]||Islington Assembly Hall
|-
|2022-04-26||Holy Fuck||Village Underground
|-
|2022-04-29||[https://en.wikipedia.org/wiki/Booka_Shade Booka Shade]||[https://www.electricbrixton.uk.com/ Electric Brixton]
|-
|2022-08-26||Yu Su, Closet Yi, Louise Chen, Macca & Elle Clark (DJ Sets)||[https://www.corsicastudios.com/ Corsica Studios]
|-
|2022-09-08||John J Presley / [https://twitter.com/thisisdolls The Dolls]||The Slaughtered Lamb
|-
|2022-09-20||Dead Air / Toads / Moth||The Water Rats
|-
|2022-10-04||The Lounge Society||Village Underground
|-
|2022-10-18||Totally Enormous Extinct Dinosaurs||Heaven
|-
|2022-11-07||Smoke Fairies||Omeara
|-
|2022-11-16||[https://en.wikipedia.org/wiki/Bob_Moses_(band) Bob Moses]||KOKO
|-
|2022-11-22||[https://www.thefunkyknuckles.com/ The Funky Knuckles]||Control Club, Bucharest
|-
|2022-11-26||[https://en.wikipedia.org/wiki/Bas_Bron Fatima Yamaha]||[https://hereldn.com/ HERE at Outernet]
|-
|2023-01-06||[https://en.wikipedia.org/wiki/Plaid_(band) Plaid]||The Jazz Cafe
|-
|2023-01-20||TSHA (DJ Set)||[https://www.colourfactory.com/ Colour Factory]
|-
|2023-02-16||MORE* / John J Presley / [https://www.youtube.com/channel/UCpcO1JvpFwl4PqFA6W-ByDg Florence Arman] / [https://linktr.ee/nectarwoode Nectar Woode]||[https://www.thesocial.com/events/ The Social]
|-
|2023-03-16||[https://ra.co/dj/acidarab Acid Arab]||[https://en.wikipedia.org/wiki/Fabric_(club) Fabric]
|-
|2023-03-18||Motor City Drum Ensemble/Danilo Plessow, Session Victim||HERE at Outernet
|-
|2023-04-04||[https://www.gretelhanlyn.com/ Gretel Hänlyn]||[https://mothclub.co.uk/ Moth Club]
|-
|2023-04-08||[https://www.marshmusician.com/ Marsh]||Electric Brixton
|-
|2023-04-14||[https://en.wikipedia.org/wiki/Nathan_Fake Nathan Fake]||Moth Club
|-
|2023-05-15||Sarabeth Tuckek||[https://www.roughtrade.com/gb/events/west-london Rough Trade West]
|-
|2023-05-18||[https://soundcloud.com/yune-pinku Yunè Pinku]||The Pickle Factory
|-
|2023-06-18||[https://en.wikipedia.org/wiki/Eli_%26_Fur Eli & Fur]||[https://e1ldn.co/ E1]
|-
|2023-07-11||The Lounge Society||Windmill Brixton
|-
|2023-09-10||SBT (Drift / [https://en.wikipedia.org/wiki/Nick_Harper Nick Harper] / Novelty Island / [https://systemexclusive.bandcamp.com/ System Exclusive])||The Lexington
|-
|2023-09-11||[https://en.wikipedia.org/wiki/NewDad NewDad]||[https://thelowerthird.co.uk/ The Lower Third]
|-
|2023-11-07||[https://en.wikipedia.org/wiki/Bar_Italia_(band) Bar Italia]||Village Underground
|-
|2023-11-23||Smoke Fairies||St Matthias Church
|-
|2023-11-24||[https://en.wikipedia.org/wiki/Crime_%26_the_City_Solution Crime and The City Solution]||Moth Club
|-
|2023-12-06||The Lounge Society (Man/Woman/Chainsaw and The Itch)||Moth Club
|-
|2023-12-15||Smoke Fairies||Rough Trade East
|-
|2024-01-23||SBT||The Waiting Room
|-
|2024-02-21||[https://en.wikipedia.org/wiki/Pip_Blom Pip Blom]||Heaven
|-
|2024-03-08||Fatima Yamaha||EartH
|-
|2024-05-04||Digitalism||Lafayette
|-
|2024-06-13||Gretel Hänlyn ([https://www.songkick.com/artists/10242562-scarlett-woolfe Scarlet Woolfe])||Omaera
|-
|2024-11-29||Yunè Pinku||[https://www.ica.art/ The Institute of Contemprary Arts]
|-
|2024-12-20||Smoke Fairies||[https://www.signaturebrew.co.uk/pages/the-signature-brew-taproom-venue-in-haggerston-east-london Signature Brew Haggerston]
|-
|2025-01-11||Acid Arab||HERE at Outernet
|-
|2025-01-23||[https://en.wikipedia.org/wiki/Floating_Points Floating Points]||HERE at Outernet
|-
|2025-04-01||[https://soundcloud.com/notmycupoftea-90138302 Not My Cup Of Tea]||Control Club, Bucharest
|-
|2025-04-11||Sarabeth Tucek||West Hampstead Arts Club
|-
|2025-04-12||TSHA (DJ Set)||Phonox
|-
|2025-07-18||[https://en.wikipedia.org/wiki/B12_(band) B12]||The Jazz Cafe
|-
|2025-07-25||Pip Blom||Corsica Studios
|-
|2025-10-31||Kitty Amor (DJ Set)||[https://www.unlockedshoreditch.com/ Unlocked Shoreditch]
|-
|2025-11-08||Jamz Supernova (DJ Set)||[https://ra.co/clubs/191975 The Carpet Shop]
|-
|2025-12-07||[https://en.wikipedia.org/wiki/Dan_Snaith Caribou]||HERE at Outernet
|-
|2026-09-24||Holy Fuck||Scala

|-|}

Docker

2026-04-21T13:27:03Z

NickPGSmith:

== General ==

* [https://hub.docker.com/ Docker Hub]
* [https://docs.docker.com/reference/ Docker Docs]
* [https://docs.docker.com/engine/reference/commandline/cli/ Docker command] reference
* [https://docs.docker.com/network/ Docker networking]
* [https://docs.docker.com/engine/reference/builder/ Dockerfile] reference
* Images:
** [https://hub.docker.com/_/alpine Alpine] Linux
** [https://hub.docker.com/_/fedora Fedora] Linux

Install/start docker
dnf install docker
systemctl start docker

Login:
docker login -u someuser docker.io

Control images:
docker pull <name>
docker image ls
docker image rm <image>

Control containers:
* run creates a container from an image
* capture container stdin with -it
* map host filesystem into container in readonly mode and an SELinux label
docker run --name fedora -it --volume /home/docker:/mount:ro,Z fedora

* each container has its own network: need to bind container ports to host ports
docker run --name nginx -p 8080:80 -v /home/html:/usr/share/nginx/html:ro,Z nginx

docker start -d <container>
docker stop <container>
docker rm <container>
docker ps
docker ps -a
docker port <container>

== Networking ==

Network types:
* Bridge (default) : on separate 172. network
* host : no network isolation
* none : completely isolated
* ipvlan
* macvlan

Containers can communicate with a bridge network by IP, or better via built-in DNS (via container name) as long as the bridge network is named.

Show network drivers:
docker network ls

Show gateway and IPs that the containers have:
docker network inspect bridge

Create NewNetwork:
docker network create --driver bridge --subnet 192.168.7.0/24 NewNetwork

== Storage ==

on host, in /var/lib/docker
* containers
* image
* volumes

Data is copy-on-write to the container, and never updates the underlying image, so gets lots when the container is destroyed.

Create a volume (in volumes):
docker volume create NewVol

Volume Mount for MySQL container:
docker run -v NewVol:/var/lib/mysqql mysql

Bind Mount to anywhere on the host filesystem with full path:
docker run -v /data/MySQL:/var/lib/mysqql mysql

But the preferred way is:
--mount type=bind,source=/data/MySQL,target=/var/lib/mysql

== Create an image ==

Dockerfile:
# Some comment
FROM baseimage:tag
LABEL org.opencontainers.image.authors="me@example.com"
LABEL version="1.0"
WORKDIR /data
COPY somefile .
ENV PORT 8088
RUN somecommand
ENTRYPPOINT ["python", "manage.py", "runserver"]
CMD ["echo", "Hello World!]

Build:
docker build --rm -t name:tag .

=== Entrypoints / Commands ===

* ENTRYPOINT defines the command that is run as PID 1
* CMD adds options to it the entrypoint. If ENTRYPOINT is not specified, "/bin/sh -c" is assumed
* Anything added after image name in "docker run" command is treated as CMD arguments

=== Environment Variables ===

Pass into docker run:
docker run -e DBUSER=dbuser -e DBPORT=5432 <container>

Or using a value so it doesn't appear on process list:
docker run -e DBUSER=dbuser -e DBPASS <container>

Or from a file:
docker run --env-file ./env_vars

== Push image ==

* Create a repository on [https://hub.docker.com/ Docker Hub], someuser/somerepo

When building a local image use the tag "someuser/somerepo", or tag an existing local image "local-image" with the dockerhub tag:
docker tag local-image someuser/somerepo

Login to docker (credential store in /root/.docker/config.json):
docker login

Push the image to dockerhub (tagname defaults to latest):
docker push someuser/somerepo:tagname

Push a new image:
docker tag local-image:tagname somerepo:tagname
docker push somerepo:tagname

== Debugging ==

Look at stdout from PID 1:
docker logs -f <container>
File is stored on host (see inspect for path) until container is removed. Has options -f and -n which act like tail.

Attach terminal to container (CTRL-p CTRL-q to exit) and see stdout:
docker attach <container>

Start an interactive shell into the container:
docker exec -it <container> /bin/bash

Pause/unpause:
docker pause <container>
docker unpause <container>

See top for a container or stats for all containers on a host:
docker top container
docker stats

See container definition/state (JSON):
docker inspect <container>

especially:
* Current state of the container. in the “State” property
* Path to the log history file, in the “LogPath” field
* Values of set environment vars, in the “Config.Env” field
* Mapped ports, in the “NetworkSettings.Ports” field

Show container history:
docker history <container>

Override ENTRYPOINT:
docker run -d -p 80:80 --entrypoint /bin/sh /myrepo/mydjangoapp

== Docker Compose ==

TBC

Running

2026-04-12T19:10:02Z

NickPGSmith: /* Marathon (42.2 km) */

== Distances ==

See [https://www.calculator.net/pace-calculator.html Pace Calculator].

=== 5k ===

* [https://www.parkrun.org.uk/parkrunner/6454631/all/ All Parkruns]

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2023-08-12||[https://www.parkrun.org.uk/swanseabay/parkrunner/6454631/ Swansea Bay Parkrun]||19:27||3:53||
|-
|2024-05-11||[https://www.parkrun.org.uk/southnorwood/parkrunner/6454631/ South Norwood Parkrun]||19:55||3:59||
|-
|2024-06-29||[https://www.parkrun.org.uk/crystalpalace/parkrunner/6454631/ Crystal Palance Parkrun]||20:43||4:09||
|-
|2024-07-27||[https://www.parkrun.org.uk/bromley/parkrunner/6454631/ Bromley Parkrun]||20:27||4:05||
|-
|2025-03-01||[https://www.parkrun.org.uk/medina/parkrunner/6454631/ Medina IOW Parkrun]||22:04||4:25||
|-
|2025-08-17||[https://results.runthrough.co.uk/myresults.aspx?uid=16487-5495-2-25249 Dulwich Park]||19:58||4:00||13th Overall, 1st in V50 category Pacer V2
|}

Target: 20:00 (4:00 min/km)

=== 10k ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2025-01-19||Regent's Park||43:03||4:18||2 weeks off/with injury. Metaspeed, cool.
|-
|2025-06-18||[https://results.netiming.co.uk/results.aspx?CId=20008&RId=465 Norman Park]||44:18||4:26||32nd of 292 overall. Pacer V2, Very hot.
|-
|2025-08-24||[https://results.runthrough.co.uk/myresults.aspx?CId=16487&RId=5504&EId=1&AId=1103850 Regent's Park]||41:57||4:12||18th of 362 overall. Metaspeed, warmish.
|-
|}

Target: 42:00 (4:12 min/km)

=== Half (21.1 km) ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2023-09-03||London [https://www.thebighalf.co.uk/ Big Half]||1:36:57||4:36||Hot
|-
|2024-09-01||London Big Half||1:32:20||4:23||Hot
|-
|2025-09-07||London Big Half||1:32:06||4:22||Warm. On 1:30 pace until halfway, legs tiring. Insufficient training at race pace?
|-
|2026-09-06||London Big Half|| || ||

|}

Target: 1:30:00 (4:16 min/km)

Notes from BH:
* Pre-race warmup walk
* Fueling plan
* Plan point of sprint finish earlier

=== Marathon (42.2 km) ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes

|-
|2022-05-01||[https://mkmarathon.com/ Milton Keynes]||3:53:00||5:31||Cramp near end: no fueling plan.
|-
|2023-05-01||Milton Keynes||3:34:04||5:04||
|-
|2024-05-06||Milton Keynes||3:21:04||4:46||
|-
|2025-05-05||Milton Keynes||3:40:21||5:13||After injury: insufficient long runs. Cool, 5 Gells/tablets/2 caffine Severe cramp in last 6 km
|-
|2025-10-18||[https://results.runthrough.co.uk/myresults.aspx?uid=16487-5587-6-56342 Battersea Park]||3:19:58||4:44||Cool, flat. 4 Gells + Sweets. Achillies niggle, New Balance Bad blisters, cramp after finish
|-
|2026-04-12||Brighton||3:29:04||4:57||Superblast 2 (Sunny but not too hot, light wind). Needed to walk at water stations with cups. Fueling: good gel use, 2 caffeine tabs, 2 electrolyte tabs. Steady heart rate. Started to get cramp in last 5 km, very bad (needed to run/walk) in last 2 km. 
[https://www.londonmarathonevents.co.uk/sites/default/files/2025-03/BRTN_2025_Road_Closure_Map_v4%201.pdf Map]
|-
|2026-05-04||Milton Keynes|| || ||[https://www.mapmyrun.com/routes/view/5974644058 Map]
|-
|2026-10-24||Batersea Park|| || ||

|}

Targets:
* 3:40:00 (5:13 min/km)
* 3:30:00 (4:59 min/km)
* 3:20:00 (4:44 min/km)
* 3:15:00 (4:37 min/km)

Training Plan Ideas:
* 3 Months intensive plan
* Consistent Slow runs
* High volume and some intensity to avoid cramp
* Taper
** Earlier: start 2.5 - 3 weeks out
** Reduce time but maintain intensity
* Vary high intensity with easy recovery runs
* Hill sprints develop power
* Sprint training should be done not to exhaustion: multiple short bursts to engage fast twitch muscles

== Training ==

Target: 40 - 60 km/week

A Week: Normal effort 
B Week: Recovery, every 3 weeks or as needed

{| class="wikitable"
! !!Mon!!Tue!!Wed!!Thu!!Fri!!Sat!!Sun

|-
|A Week
|''Rest'' S&C only
|''Track Session'' AM: 5 km easy; PM: Track, Max effort
|''Recovery'' 9 km Easy
|''Recovery/Tempo'' 12 km Easy or tempo
|''Hill'' 5 km, CP Hill
|''Parkrun'' 5 km race Max effort
|''Long Run''20 - 29 km Start: Easy,Mid: Tempo,End: Max effort
|-
|B Week
|''Rest'' S&C only
|''Track Session'' Max effort
|''Recovery'' 9 km Easy
|''Recovery'' 9 - 12 km Easy
|''Rest/Recovery'' Either no run or 5 km easy
|''Parkrun'' 5 km race Max effort
|''Long Run'' 12 - 19 km Easy

|}

Distances:
* ~ 6 km : 2 loops around SN Park
* 9 km : Beckenham J - Penge E
* 12 km : to BP Park
* ~ 12.5 km : CPalace - Sydenham - Beckenham J
* ~ 19 km : Elmers - Shirley - WWickham - Beckenham
* ~ 21.6 km : Grenwich observatory and back
* ~ 23 km : Elmers - Shirley - WWickham - Beckenham J with BP Park loop
* ~ 29.3 km : To SB, Grenwich observatory and back
* ~ 31.5 km : Elmers - Shirley - WWickham - Beckenham (and repeat with shortcut)

S/C Excercises:
* Calf Raise
* Bench Lunge
* Plank
* Side Plank
* Toe Walk
* Heel Walk

Form:
* Check, especially when tired
* Stop flapping arms about
* Don't slouch forward

== Shoes ==

Current:
* ASICS Metaspeed Sky+ (204 g) [2023-12]: Important Races: Half/Marathon. Carbon Plate.
* ASICS Novablast 5 (260 g) [2025-01]: Everyday, Easy, Parkrun.
* ASICS Nimbus 27 (300 g) [2025-04]: Extra cushioned, long runs.
* New Balance FuelCell SuperComp Pacer V2 (209 g) [2025-05]: Important Races: 5k/10k. Carbon Plate.
** Half size up, but still too tight for long runs.
* ASICS Gel Pulse 15 (260 g) [2025-09]: Walking, light runs.
* ASICS SuperBlast 2 (250 g) [2026-01]: Tempo, Track, more cushioned for Half/Marathon.
* Scott Supertrac RC 2 Trail (270 g) [2026-01]: Cross-Country.
** 1 size up

Consider:
* ASICS Metaspeed Sky/Edge Tokyo (188 g, £240): Races/speed
* ASICS MegaBlast (230g, £210): Fast non-plate
* ASICS Metaspeed Ride (282 g, £180)
* ASICS Sonicblast Tokyo (256 g, *£170): Plate version of novablast? Tempo?
* ASICS Magic Speed 4 (242 g, £160 - 15%): Plate, tempo/speed work.
* ASICS Novablast 5 (260 g, *£135)
* ASICS Trabuco 14 (* £140): Trail
* Li-Ning Eedian 6 Elite (~200 g): Races
* Li-Ning Eedian 6 Challenger (~200 g): Propulsion and stability

Retired:
* ASICS NovaBlast 3 (252 g) [2023-07]: Tempo/Track/Parkrun
* Saucony Mens Ride 17 (282 g) [2024-03]: Easy Run, Daily
* ASICS Cumulus
* ASICS Nimbus 22
* ASICS Nimbus 24 [2023-07]

== YouTube ==

Runners:
* [https://www.youtube.com/@BenParkes Ben Parkes]
* [https://www.youtube.com/@kofuzi Kofuzi]
* [https://www.youtube.com/@justalilbester Nick Bester]
* [https://www.youtube.com/@PhilyBowden Phily Bowden]
* [https://www.youtube.com/@RanToJapan Ran To Japan]
* [https://www.youtube.com/@runningchannel The Running Channel]

Physio/Coach:
* [https://www.youtube.com/@SpringSnabbare Fredrik Zillén]
* [https://www.youtube.com/@NicklasRossnerPT Nick Rossner]
* [https://www.youtube.com/@runelitecoach Run Elite]
* [https://www.youtube.com/@TheRunExperience The Run Experience]
* [https://www.youtube.com/@SteveMagness Steve Magness]

== Diet & Suppliments ==

* Eat at least 2 hours before a race
* Marathon/Half:
** Start taking carbs 20 mins after the start of a race
** At least 60 g / hour
** SiS GO Isotonic: 22 g carbs (general training)
** SiS Beta: 40 g carbs (important long races)
* Reduce oil intake which reduces nitric oxide
* Nitric oxide rich foods: rhubarb, celetry, lettuce, beetroot, watermelon
* Caffine
** 3 - 6 mg/kg -> ~ 400 mg (2 tablets)
** ~ 30 - 60 mins prior to race
** ~ 6 hours half life
* Tumeric
** Taken after excercise, can help with DOMS/recovery/anti-inflamitory
** Eat with black pepper or fat to aid absorbtion
* Creatine Monohydrate
** 5 - 10 g daily
* Magnesium Glycenate
** 3 g daily
* Collagen
** 10 - 15 g of hydrolyzed collagen peptides
** Collagen synthesis is dependent on Vitamin C
** 30 – 60 mins before strength training
** Do not take caffine beforehand

Running

2026-04-12T19:07:53Z

NickPGSmith: /* Marathon (42.2 km) */

== Distances ==

See [https://www.calculator.net/pace-calculator.html Pace Calculator].

=== 5k ===

* [https://www.parkrun.org.uk/parkrunner/6454631/all/ All Parkruns]

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2023-08-12||[https://www.parkrun.org.uk/swanseabay/parkrunner/6454631/ Swansea Bay Parkrun]||19:27||3:53||
|-
|2024-05-11||[https://www.parkrun.org.uk/southnorwood/parkrunner/6454631/ South Norwood Parkrun]||19:55||3:59||
|-
|2024-06-29||[https://www.parkrun.org.uk/crystalpalace/parkrunner/6454631/ Crystal Palance Parkrun]||20:43||4:09||
|-
|2024-07-27||[https://www.parkrun.org.uk/bromley/parkrunner/6454631/ Bromley Parkrun]||20:27||4:05||
|-
|2025-03-01||[https://www.parkrun.org.uk/medina/parkrunner/6454631/ Medina IOW Parkrun]||22:04||4:25||
|-
|2025-08-17||[https://results.runthrough.co.uk/myresults.aspx?uid=16487-5495-2-25249 Dulwich Park]||19:58||4:00||13th Overall, 1st in V50 category Pacer V2
|}

Target: 20:00 (4:00 min/km)

=== 10k ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2025-01-19||Regent's Park||43:03||4:18||2 weeks off/with injury. Metaspeed, cool.
|-
|2025-06-18||[https://results.netiming.co.uk/results.aspx?CId=20008&RId=465 Norman Park]||44:18||4:26||32nd of 292 overall. Pacer V2, Very hot.
|-
|2025-08-24||[https://results.runthrough.co.uk/myresults.aspx?CId=16487&RId=5504&EId=1&AId=1103850 Regent's Park]||41:57||4:12||18th of 362 overall. Metaspeed, warmish.
|-
|}

Target: 42:00 (4:12 min/km)

=== Half (21.1 km) ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2023-09-03||London [https://www.thebighalf.co.uk/ Big Half]||1:36:57||4:36||Hot
|-
|2024-09-01||London Big Half||1:32:20||4:23||Hot
|-
|2025-09-07||London Big Half||1:32:06||4:22||Warm. On 1:30 pace until halfway, legs tiring. Insufficient training at race pace?
|-
|2026-09-06||London Big Half|| || ||

|}

Target: 1:30:00 (4:16 min/km)

Notes from BH:
* Pre-race warmup walk
* Fueling plan
* Plan point of sprint finish earlier

=== Marathon (42.2 km) ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes

|-
|2022-05-01||[https://mkmarathon.com/ Milton Keynes]||3:53:00||5:31||Cramp near end: no fueling plan.
|-
|2023-05-01||Milton Keynes||3:34:04||5:04||
|-
|2024-05-06||Milton Keynes||3:21:04||4:46||
|-
|2025-05-05||Milton Keynes||3:40:21||5:13||After injury: insufficient long runs. Cool, 5 Gells/tablets/2 caffine Severe cramp in last 6 km
|-
|2025-10-18||[https://results.runthrough.co.uk/myresults.aspx?uid=16487-5587-6-56342 Battersea Park]||3:19:58||4:44||Cool, flat. 4 Gells + Sweets. Achillies niggle, New Balance Bad blisters, cramp after finish
|-
|2026-04-12||Brighton|| || ||3:29:04 in Superblast 2 (Sunny but not too hot, light wind). Needed to walk at water stations with cups. Fueling: good gel use, 2 caffeine tabs, 2 electrolyte tabs. Steady heart rate. Started to get cramp in last 5 km, very bad (needed to run/walk) in last 2 km. 
[https://www.londonmarathonevents.co.uk/sites/default/files/2025-03/BRTN_2025_Road_Closure_Map_v4%201.pdf Map]
|-
|2026-05-04||Milton Keynes|| || ||[https://www.mapmyrun.com/routes/view/5974644058 Map]
|-
|2026-10-24||Batersea Park|| || ||

|}

Targets:
* 3:40:00 (5:13 min/km)
* 3:30:00 (4:59 min/km)
* 3:20:00 (4:44 min/km)
* 3:15:00 (4:37 min/km)

Training Plan Ideas:
* 3 Months intensive plan
* Consistent Slow runs
* High volume and some intensity to avoid cramp
* Taper
** Earlier: start 2.5 - 3 weeks out
** Reduce time but maintain intensity
* Vary high intensity with easy recovery runs
* Hill sprints develop power
* Sprint training should be done not to exhaustion: multiple short bursts to engage fast twitch muscles

== Training ==

Target: 40 - 60 km/week

A Week: Normal effort 
B Week: Recovery, every 3 weeks or as needed

{| class="wikitable"
! !!Mon!!Tue!!Wed!!Thu!!Fri!!Sat!!Sun

|-
|A Week
|''Rest'' S&C only
|''Track Session'' AM: 5 km easy; PM: Track, Max effort
|''Recovery'' 9 km Easy
|''Recovery/Tempo'' 12 km Easy or tempo
|''Hill'' 5 km, CP Hill
|''Parkrun'' 5 km race Max effort
|''Long Run''20 - 29 km Start: Easy,Mid: Tempo,End: Max effort
|-
|B Week
|''Rest'' S&C only
|''Track Session'' Max effort
|''Recovery'' 9 km Easy
|''Recovery'' 9 - 12 km Easy
|''Rest/Recovery'' Either no run or 5 km easy
|''Parkrun'' 5 km race Max effort
|''Long Run'' 12 - 19 km Easy

|}

Distances:
* ~ 6 km : 2 loops around SN Park
* 9 km : Beckenham J - Penge E
* 12 km : to BP Park
* ~ 12.5 km : CPalace - Sydenham - Beckenham J
* ~ 19 km : Elmers - Shirley - WWickham - Beckenham
* ~ 21.6 km : Grenwich observatory and back
* ~ 23 km : Elmers - Shirley - WWickham - Beckenham J with BP Park loop
* ~ 29.3 km : To SB, Grenwich observatory and back
* ~ 31.5 km : Elmers - Shirley - WWickham - Beckenham (and repeat with shortcut)

S/C Excercises:
* Calf Raise
* Bench Lunge
* Plank
* Side Plank
* Toe Walk
* Heel Walk

Form:
* Check, especially when tired
* Stop flapping arms about
* Don't slouch forward

== Shoes ==

Current:
* ASICS Metaspeed Sky+ (204 g) [2023-12]: Important Races: Half/Marathon. Carbon Plate.
* ASICS Novablast 5 (260 g) [2025-01]: Everyday, Easy, Parkrun.
* ASICS Nimbus 27 (300 g) [2025-04]: Extra cushioned, long runs.
* New Balance FuelCell SuperComp Pacer V2 (209 g) [2025-05]: Important Races: 5k/10k. Carbon Plate.
** Half size up, but still too tight for long runs.
* ASICS Gel Pulse 15 (260 g) [2025-09]: Walking, light runs.
* ASICS SuperBlast 2 (250 g) [2026-01]: Tempo, Track, more cushioned for Half/Marathon.
* Scott Supertrac RC 2 Trail (270 g) [2026-01]: Cross-Country.
** 1 size up

Consider:
* ASICS Metaspeed Sky/Edge Tokyo (188 g, £240): Races/speed
* ASICS MegaBlast (230g, £210): Fast non-plate
* ASICS Metaspeed Ride (282 g, £180)
* ASICS Sonicblast Tokyo (256 g, *£170): Plate version of novablast? Tempo?
* ASICS Magic Speed 4 (242 g, £160 - 15%): Plate, tempo/speed work.
* ASICS Novablast 5 (260 g, *£135)
* ASICS Trabuco 14 (* £140): Trail
* Li-Ning Eedian 6 Elite (~200 g): Races
* Li-Ning Eedian 6 Challenger (~200 g): Propulsion and stability

Retired:
* ASICS NovaBlast 3 (252 g) [2023-07]: Tempo/Track/Parkrun
* Saucony Mens Ride 17 (282 g) [2024-03]: Easy Run, Daily
* ASICS Cumulus
* ASICS Nimbus 22
* ASICS Nimbus 24 [2023-07]

== YouTube ==

Runners:
* [https://www.youtube.com/@BenParkes Ben Parkes]
* [https://www.youtube.com/@kofuzi Kofuzi]
* [https://www.youtube.com/@justalilbester Nick Bester]
* [https://www.youtube.com/@PhilyBowden Phily Bowden]
* [https://www.youtube.com/@RanToJapan Ran To Japan]
* [https://www.youtube.com/@runningchannel The Running Channel]

Physio/Coach:
* [https://www.youtube.com/@SpringSnabbare Fredrik Zillén]
* [https://www.youtube.com/@NicklasRossnerPT Nick Rossner]
* [https://www.youtube.com/@runelitecoach Run Elite]
* [https://www.youtube.com/@TheRunExperience The Run Experience]
* [https://www.youtube.com/@SteveMagness Steve Magness]

== Diet & Suppliments ==

* Eat at least 2 hours before a race
* Marathon/Half:
** Start taking carbs 20 mins after the start of a race
** At least 60 g / hour
** SiS GO Isotonic: 22 g carbs (general training)
** SiS Beta: 40 g carbs (important long races)
* Reduce oil intake which reduces nitric oxide
* Nitric oxide rich foods: rhubarb, celetry, lettuce, beetroot, watermelon
* Caffine
** 3 - 6 mg/kg -> ~ 400 mg (2 tablets)
** ~ 30 - 60 mins prior to race
** ~ 6 hours half life
* Tumeric
** Taken after excercise, can help with DOMS/recovery/anti-inflamitory
** Eat with black pepper or fat to aid absorbtion
* Creatine Monohydrate
** 5 - 10 g daily
* Magnesium Glycenate
** 3 g daily
* Collagen
** 10 - 15 g of hydrolyzed collagen peptides
** Collagen synthesis is dependent on Vitamin C
** 30 – 60 mins before strength training
** Do not take caffine beforehand

Running

2026-04-12T19:07:22Z

NickPGSmith: /* Marathon (42.2 km) */

== Distances ==

See [https://www.calculator.net/pace-calculator.html Pace Calculator].

=== 5k ===

* [https://www.parkrun.org.uk/parkrunner/6454631/all/ All Parkruns]

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2023-08-12||[https://www.parkrun.org.uk/swanseabay/parkrunner/6454631/ Swansea Bay Parkrun]||19:27||3:53||
|-
|2024-05-11||[https://www.parkrun.org.uk/southnorwood/parkrunner/6454631/ South Norwood Parkrun]||19:55||3:59||
|-
|2024-06-29||[https://www.parkrun.org.uk/crystalpalace/parkrunner/6454631/ Crystal Palance Parkrun]||20:43||4:09||
|-
|2024-07-27||[https://www.parkrun.org.uk/bromley/parkrunner/6454631/ Bromley Parkrun]||20:27||4:05||
|-
|2025-03-01||[https://www.parkrun.org.uk/medina/parkrunner/6454631/ Medina IOW Parkrun]||22:04||4:25||
|-
|2025-08-17||[https://results.runthrough.co.uk/myresults.aspx?uid=16487-5495-2-25249 Dulwich Park]||19:58||4:00||13th Overall, 1st in V50 category Pacer V2
|}

Target: 20:00 (4:00 min/km)

=== 10k ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2025-01-19||Regent's Park||43:03||4:18||2 weeks off/with injury. Metaspeed, cool.
|-
|2025-06-18||[https://results.netiming.co.uk/results.aspx?CId=20008&RId=465 Norman Park]||44:18||4:26||32nd of 292 overall. Pacer V2, Very hot.
|-
|2025-08-24||[https://results.runthrough.co.uk/myresults.aspx?CId=16487&RId=5504&EId=1&AId=1103850 Regent's Park]||41:57||4:12||18th of 362 overall. Metaspeed, warmish.
|-
|}

Target: 42:00 (4:12 min/km)

=== Half (21.1 km) ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2023-09-03||London [https://www.thebighalf.co.uk/ Big Half]||1:36:57||4:36||Hot
|-
|2024-09-01||London Big Half||1:32:20||4:23||Hot
|-
|2025-09-07||London Big Half||1:32:06||4:22||Warm. On 1:30 pace until halfway, legs tiring. Insufficient training at race pace?
|-
|2026-09-06||London Big Half|| || ||

|}

Target: 1:30:00 (4:16 min/km)

Notes from BH:
* Pre-race warmup walk
* Fueling plan
* Plan point of sprint finish earlier

=== Marathon (42.2 km) ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes

|-
|2022-05-01||[https://mkmarathon.com/ Milton Keynes]||3:53:00||5:31||Cramp near end: no fueling plan.
|-
|2023-05-01||Milton Keynes||3:34:04||5:04||
|-
|2024-05-06||Milton Keynes||3:21:04||4:46||
|-
|2025-05-05||Milton Keynes||3:40:21||5:13||After injury: insufficient long runs. Cool, 5 Gells/tablets/2 caffine Severe cramp in last 6 km
|-
|2025-10-18||[https://results.runthrough.co.uk/myresults.aspx?uid=16487-5587-6-56342 Battersea Park]||3:19:58||4:44||Cool, flat. 4 Gells + Sweets. Achillies niggle, New Balance Bad blisters, cramp after finish
|-
|2026-04-12||Brighton|| || ||3:29:04 in Superblast 2 (Sunny but not too hot, light wind).
Needed to walk at water stations with cups. Fueling: good gel use, 2 caffeine tabs, 2 electrolyte tabs.
Steady heart rate. Started to get cramp in last 5 km, very bad (needed to run/walk) in last 2 km. 
[https://www.londonmarathonevents.co.uk/sites/default/files/2025-03/BRTN_2025_Road_Closure_Map_v4%201.pdf Map]
|-
|2026-05-04||Milton Keynes|| || ||[https://www.mapmyrun.com/routes/view/5974644058 Map]
|-
|2026-10-24||Batersea Park|| || ||

|}

Targets:
* 3:40:00 (5:13 min/km)
* 3:30:00 (4:59 min/km)
* 3:20:00 (4:44 min/km)
* 3:15:00 (4:37 min/km)

Training Plan Ideas:
* 3 Months intensive plan
* Consistent Slow runs
* High volume and some intensity to avoid cramp
* Taper
** Earlier: start 2.5 - 3 weeks out
** Reduce time but maintain intensity
* Vary high intensity with easy recovery runs
* Hill sprints develop power
* Sprint training should be done not to exhaustion: multiple short bursts to engage fast twitch muscles

== Training ==

Target: 40 - 60 km/week

A Week: Normal effort 
B Week: Recovery, every 3 weeks or as needed

{| class="wikitable"
! !!Mon!!Tue!!Wed!!Thu!!Fri!!Sat!!Sun

|-
|A Week
|''Rest'' S&C only
|''Track Session'' AM: 5 km easy; PM: Track, Max effort
|''Recovery'' 9 km Easy
|''Recovery/Tempo'' 12 km Easy or tempo
|''Hill'' 5 km, CP Hill
|''Parkrun'' 5 km race Max effort
|''Long Run''20 - 29 km Start: Easy,Mid: Tempo,End: Max effort
|-
|B Week
|''Rest'' S&C only
|''Track Session'' Max effort
|''Recovery'' 9 km Easy
|''Recovery'' 9 - 12 km Easy
|''Rest/Recovery'' Either no run or 5 km easy
|''Parkrun'' 5 km race Max effort
|''Long Run'' 12 - 19 km Easy

|}

Distances:
* ~ 6 km : 2 loops around SN Park
* 9 km : Beckenham J - Penge E
* 12 km : to BP Park
* ~ 12.5 km : CPalace - Sydenham - Beckenham J
* ~ 19 km : Elmers - Shirley - WWickham - Beckenham
* ~ 21.6 km : Grenwich observatory and back
* ~ 23 km : Elmers - Shirley - WWickham - Beckenham J with BP Park loop
* ~ 29.3 km : To SB, Grenwich observatory and back
* ~ 31.5 km : Elmers - Shirley - WWickham - Beckenham (and repeat with shortcut)

S/C Excercises:
* Calf Raise
* Bench Lunge
* Plank
* Side Plank
* Toe Walk
* Heel Walk

Form:
* Check, especially when tired
* Stop flapping arms about
* Don't slouch forward

== Shoes ==

Current:
* ASICS Metaspeed Sky+ (204 g) [2023-12]: Important Races: Half/Marathon. Carbon Plate.
* ASICS Novablast 5 (260 g) [2025-01]: Everyday, Easy, Parkrun.
* ASICS Nimbus 27 (300 g) [2025-04]: Extra cushioned, long runs.
* New Balance FuelCell SuperComp Pacer V2 (209 g) [2025-05]: Important Races: 5k/10k. Carbon Plate.
** Half size up, but still too tight for long runs.
* ASICS Gel Pulse 15 (260 g) [2025-09]: Walking, light runs.
* ASICS SuperBlast 2 (250 g) [2026-01]: Tempo, Track, more cushioned for Half/Marathon.
* Scott Supertrac RC 2 Trail (270 g) [2026-01]: Cross-Country.
** 1 size up

Consider:
* ASICS Metaspeed Sky/Edge Tokyo (188 g, £240): Races/speed
* ASICS MegaBlast (230g, £210): Fast non-plate
* ASICS Metaspeed Ride (282 g, £180)
* ASICS Sonicblast Tokyo (256 g, *£170): Plate version of novablast? Tempo?
* ASICS Magic Speed 4 (242 g, £160 - 15%): Plate, tempo/speed work.
* ASICS Novablast 5 (260 g, *£135)
* ASICS Trabuco 14 (* £140): Trail
* Li-Ning Eedian 6 Elite (~200 g): Races
* Li-Ning Eedian 6 Challenger (~200 g): Propulsion and stability

Retired:
* ASICS NovaBlast 3 (252 g) [2023-07]: Tempo/Track/Parkrun
* Saucony Mens Ride 17 (282 g) [2024-03]: Easy Run, Daily
* ASICS Cumulus
* ASICS Nimbus 22
* ASICS Nimbus 24 [2023-07]

== YouTube ==

Runners:
* [https://www.youtube.com/@BenParkes Ben Parkes]
* [https://www.youtube.com/@kofuzi Kofuzi]
* [https://www.youtube.com/@justalilbester Nick Bester]
* [https://www.youtube.com/@PhilyBowden Phily Bowden]
* [https://www.youtube.com/@RanToJapan Ran To Japan]
* [https://www.youtube.com/@runningchannel The Running Channel]

Physio/Coach:
* [https://www.youtube.com/@SpringSnabbare Fredrik Zillén]
* [https://www.youtube.com/@NicklasRossnerPT Nick Rossner]
* [https://www.youtube.com/@runelitecoach Run Elite]
* [https://www.youtube.com/@TheRunExperience The Run Experience]
* [https://www.youtube.com/@SteveMagness Steve Magness]

== Diet & Suppliments ==

* Eat at least 2 hours before a race
* Marathon/Half:
** Start taking carbs 20 mins after the start of a race
** At least 60 g / hour
** SiS GO Isotonic: 22 g carbs (general training)
** SiS Beta: 40 g carbs (important long races)
* Reduce oil intake which reduces nitric oxide
* Nitric oxide rich foods: rhubarb, celetry, lettuce, beetroot, watermelon
* Caffine
** 3 - 6 mg/kg -> ~ 400 mg (2 tablets)
** ~ 30 - 60 mins prior to race
** ~ 6 hours half life
* Tumeric
** Taken after excercise, can help with DOMS/recovery/anti-inflamitory
** Eat with black pepper or fat to aid absorbtion
* Creatine Monohydrate
** 5 - 10 g daily
* Magnesium Glycenate
** 3 g daily
* Collagen
** 10 - 15 g of hydrolyzed collagen peptides
** Collagen synthesis is dependent on Vitamin C
** 30 – 60 mins before strength training
** Do not take caffine beforehand

Running

2026-04-12T19:06:21Z

NickPGSmith: /* Marathon (42.2 km) */

== Distances ==

See [https://www.calculator.net/pace-calculator.html Pace Calculator].

=== 5k ===

* [https://www.parkrun.org.uk/parkrunner/6454631/all/ All Parkruns]

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2023-08-12||[https://www.parkrun.org.uk/swanseabay/parkrunner/6454631/ Swansea Bay Parkrun]||19:27||3:53||
|-
|2024-05-11||[https://www.parkrun.org.uk/southnorwood/parkrunner/6454631/ South Norwood Parkrun]||19:55||3:59||
|-
|2024-06-29||[https://www.parkrun.org.uk/crystalpalace/parkrunner/6454631/ Crystal Palance Parkrun]||20:43||4:09||
|-
|2024-07-27||[https://www.parkrun.org.uk/bromley/parkrunner/6454631/ Bromley Parkrun]||20:27||4:05||
|-
|2025-03-01||[https://www.parkrun.org.uk/medina/parkrunner/6454631/ Medina IOW Parkrun]||22:04||4:25||
|-
|2025-08-17||[https://results.runthrough.co.uk/myresults.aspx?uid=16487-5495-2-25249 Dulwich Park]||19:58||4:00||13th Overall, 1st in V50 category Pacer V2
|}

Target: 20:00 (4:00 min/km)

=== 10k ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2025-01-19||Regent's Park||43:03||4:18||2 weeks off/with injury. Metaspeed, cool.
|-
|2025-06-18||[https://results.netiming.co.uk/results.aspx?CId=20008&RId=465 Norman Park]||44:18||4:26||32nd of 292 overall. Pacer V2, Very hot.
|-
|2025-08-24||[https://results.runthrough.co.uk/myresults.aspx?CId=16487&RId=5504&EId=1&AId=1103850 Regent's Park]||41:57||4:12||18th of 362 overall. Metaspeed, warmish.
|-
|}

Target: 42:00 (4:12 min/km)

=== Half (21.1 km) ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2023-09-03||London [https://www.thebighalf.co.uk/ Big Half]||1:36:57||4:36||Hot
|-
|2024-09-01||London Big Half||1:32:20||4:23||Hot
|-
|2025-09-07||London Big Half||1:32:06||4:22||Warm. On 1:30 pace until halfway, legs tiring. Insufficient training at race pace?
|-
|2026-09-06||London Big Half|| || ||

|}

Target: 1:30:00 (4:16 min/km)

Notes from BH:
* Pre-race warmup walk
* Fueling plan
* Plan point of sprint finish earlier

=== Marathon (42.2 km) ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes

|-
|2022-05-01||[https://mkmarathon.com/ Milton Keynes]||3:53:00||5:31||Cramp near end: no fueling plan.
|-
|2023-05-01||Milton Keynes||3:34:04||5:04||
|-
|2024-05-06||Milton Keynes||3:21:04||4:46||
|-
|2025-05-05||Milton Keynes||3:40:21||5:13||After injury: insufficient long runs. Cool, 5 Gells/tablets/2 caffine Severe cramp in last 6 km
|-
|2025-10-18||[https://results.runthrough.co.uk/myresults.aspx?uid=16487-5587-6-56342 Battersea Park]||3:19:58||4:44||Cool, flat. 4 Gells + Sweets. Achillies niggle, New Balance Bad blisters, cramp after finish
|-
|2026-04-12||Brighton|| || ||3:29:04 in Superblast 2 (Sunny but not too hot, light wind). 
Needed to walk at water stations with cups. Fueling: good gel use, 2 caffeine tabs, 2 electrolyte tabs. 
Steady heart rate. Started to get cramp in last 5 km, very bad (needed to run/walk) in last 2 km. 
[https://www.londonmarathonevents.co.uk/sites/default/files/2025-03/BRTN_2025_Road_Closure_Map_v4%201.pdf Map]
|-
|2026-05-04||Milton Keynes|| || ||[https://www.mapmyrun.com/routes/view/5974644058 Map]
|-
|2026-10-24||Batersea Park|| || ||

|}

Targets:
* 3:40:00 (5:13 min/km)
* 3:30:00 (4:59 min/km)
* 3:20:00 (4:44 min/km)
* 3:15:00 (4:37 min/km)

Training Plan Ideas:
* 3 Months intensive plan
* Consistent Slow runs
* High volume and some intensity to avoid cramp
* Taper
** Earlier: start 2.5 - 3 weeks out
** Reduce time but maintain intensity
* Vary high intensity with easy recovery runs
* Hill sprints develop power
* Sprint training should be done not to exhaustion: multiple short bursts to engage fast twitch muscles

== Training ==

Target: 40 - 60 km/week

A Week: Normal effort 
B Week: Recovery, every 3 weeks or as needed

{| class="wikitable"
! !!Mon!!Tue!!Wed!!Thu!!Fri!!Sat!!Sun

|-
|A Week
|''Rest'' S&C only
|''Track Session'' AM: 5 km easy; PM: Track, Max effort
|''Recovery'' 9 km Easy
|''Recovery/Tempo'' 12 km Easy or tempo
|''Hill'' 5 km, CP Hill
|''Parkrun'' 5 km race Max effort
|''Long Run''20 - 29 km Start: Easy,Mid: Tempo,End: Max effort
|-
|B Week
|''Rest'' S&C only
|''Track Session'' Max effort
|''Recovery'' 9 km Easy
|''Recovery'' 9 - 12 km Easy
|''Rest/Recovery'' Either no run or 5 km easy
|''Parkrun'' 5 km race Max effort
|''Long Run'' 12 - 19 km Easy

|}

Distances:
* ~ 6 km : 2 loops around SN Park
* 9 km : Beckenham J - Penge E
* 12 km : to BP Park
* ~ 12.5 km : CPalace - Sydenham - Beckenham J
* ~ 19 km : Elmers - Shirley - WWickham - Beckenham
* ~ 21.6 km : Grenwich observatory and back
* ~ 23 km : Elmers - Shirley - WWickham - Beckenham J with BP Park loop
* ~ 29.3 km : To SB, Grenwich observatory and back
* ~ 31.5 km : Elmers - Shirley - WWickham - Beckenham (and repeat with shortcut)

S/C Excercises:
* Calf Raise
* Bench Lunge
* Plank
* Side Plank
* Toe Walk
* Heel Walk

Form:
* Check, especially when tired
* Stop flapping arms about
* Don't slouch forward

== Shoes ==

Current:
* ASICS Metaspeed Sky+ (204 g) [2023-12]: Important Races: Half/Marathon. Carbon Plate.
* ASICS Novablast 5 (260 g) [2025-01]: Everyday, Easy, Parkrun.
* ASICS Nimbus 27 (300 g) [2025-04]: Extra cushioned, long runs.
* New Balance FuelCell SuperComp Pacer V2 (209 g) [2025-05]: Important Races: 5k/10k. Carbon Plate.
** Half size up, but still too tight for long runs.
* ASICS Gel Pulse 15 (260 g) [2025-09]: Walking, light runs.
* ASICS SuperBlast 2 (250 g) [2026-01]: Tempo, Track, more cushioned for Half/Marathon.
* Scott Supertrac RC 2 Trail (270 g) [2026-01]: Cross-Country.
** 1 size up

Consider:
* ASICS Metaspeed Sky/Edge Tokyo (188 g, £240): Races/speed
* ASICS MegaBlast (230g, £210): Fast non-plate
* ASICS Metaspeed Ride (282 g, £180)
* ASICS Sonicblast Tokyo (256 g, *£170): Plate version of novablast? Tempo?
* ASICS Magic Speed 4 (242 g, £160 - 15%): Plate, tempo/speed work.
* ASICS Novablast 5 (260 g, *£135)
* ASICS Trabuco 14 (* £140): Trail
* Li-Ning Eedian 6 Elite (~200 g): Races
* Li-Ning Eedian 6 Challenger (~200 g): Propulsion and stability

Retired:
* ASICS NovaBlast 3 (252 g) [2023-07]: Tempo/Track/Parkrun
* Saucony Mens Ride 17 (282 g) [2024-03]: Easy Run, Daily
* ASICS Cumulus
* ASICS Nimbus 22
* ASICS Nimbus 24 [2023-07]

== YouTube ==

Runners:
* [https://www.youtube.com/@BenParkes Ben Parkes]
* [https://www.youtube.com/@kofuzi Kofuzi]
* [https://www.youtube.com/@justalilbester Nick Bester]
* [https://www.youtube.com/@PhilyBowden Phily Bowden]
* [https://www.youtube.com/@RanToJapan Ran To Japan]
* [https://www.youtube.com/@runningchannel The Running Channel]

Physio/Coach:
* [https://www.youtube.com/@SpringSnabbare Fredrik Zillén]
* [https://www.youtube.com/@NicklasRossnerPT Nick Rossner]
* [https://www.youtube.com/@runelitecoach Run Elite]
* [https://www.youtube.com/@TheRunExperience The Run Experience]
* [https://www.youtube.com/@SteveMagness Steve Magness]

== Diet & Suppliments ==

* Eat at least 2 hours before a race
* Marathon/Half:
** Start taking carbs 20 mins after the start of a race
** At least 60 g / hour
** SiS GO Isotonic: 22 g carbs (general training)
** SiS Beta: 40 g carbs (important long races)
* Reduce oil intake which reduces nitric oxide
* Nitric oxide rich foods: rhubarb, celetry, lettuce, beetroot, watermelon
* Caffine
** 3 - 6 mg/kg -> ~ 400 mg (2 tablets)
** ~ 30 - 60 mins prior to race
** ~ 6 hours half life
* Tumeric
** Taken after excercise, can help with DOMS/recovery/anti-inflamitory
** Eat with black pepper or fat to aid absorbtion
* Creatine Monohydrate
** 5 - 10 g daily
* Magnesium Glycenate
** 3 g daily
* Collagen
** 10 - 15 g of hydrolyzed collagen peptides
** Collagen synthesis is dependent on Vitamin C
** 30 – 60 mins before strength training
** Do not take caffine beforehand

Running

2026-04-12T19:05:44Z

NickPGSmith: /* Marathon (42.2 km) */

== Distances ==

See [https://www.calculator.net/pace-calculator.html Pace Calculator].

=== 5k ===

* [https://www.parkrun.org.uk/parkrunner/6454631/all/ All Parkruns]

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2023-08-12||[https://www.parkrun.org.uk/swanseabay/parkrunner/6454631/ Swansea Bay Parkrun]||19:27||3:53||
|-
|2024-05-11||[https://www.parkrun.org.uk/southnorwood/parkrunner/6454631/ South Norwood Parkrun]||19:55||3:59||
|-
|2024-06-29||[https://www.parkrun.org.uk/crystalpalace/parkrunner/6454631/ Crystal Palance Parkrun]||20:43||4:09||
|-
|2024-07-27||[https://www.parkrun.org.uk/bromley/parkrunner/6454631/ Bromley Parkrun]||20:27||4:05||
|-
|2025-03-01||[https://www.parkrun.org.uk/medina/parkrunner/6454631/ Medina IOW Parkrun]||22:04||4:25||
|-
|2025-08-17||[https://results.runthrough.co.uk/myresults.aspx?uid=16487-5495-2-25249 Dulwich Park]||19:58||4:00||13th Overall, 1st in V50 category Pacer V2
|}

Target: 20:00 (4:00 min/km)

=== 10k ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2025-01-19||Regent's Park||43:03||4:18||2 weeks off/with injury. Metaspeed, cool.
|-
|2025-06-18||[https://results.netiming.co.uk/results.aspx?CId=20008&RId=465 Norman Park]||44:18||4:26||32nd of 292 overall. Pacer V2, Very hot.
|-
|2025-08-24||[https://results.runthrough.co.uk/myresults.aspx?CId=16487&RId=5504&EId=1&AId=1103850 Regent's Park]||41:57||4:12||18th of 362 overall. Metaspeed, warmish.
|-
|}

Target: 42:00 (4:12 min/km)

=== Half (21.1 km) ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2023-09-03||London [https://www.thebighalf.co.uk/ Big Half]||1:36:57||4:36||Hot
|-
|2024-09-01||London Big Half||1:32:20||4:23||Hot
|-
|2025-09-07||London Big Half||1:32:06||4:22||Warm. On 1:30 pace until halfway, legs tiring. Insufficient training at race pace?
|-
|2026-09-06||London Big Half|| || ||

|}

Target: 1:30:00 (4:16 min/km)

Notes from BH:
* Pre-race warmup walk
* Fueling plan
* Plan point of sprint finish earlier

=== Marathon (42.2 km) ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes

|-
|2022-05-01||[https://mkmarathon.com/ Milton Keynes]||3:53:00||5:31||Cramp near end: no fueling plan.
|-
|2023-05-01||Milton Keynes||3:34:04||5:04||
|-
|2024-05-06||Milton Keynes||3:21:04||4:46||
|-
|2025-05-05||Milton Keynes||3:40:21||5:13||After injury: insufficient long runs. Cool, 5 Gells/tablets/2 caffine Severe cramp in last 6 km
|-
|2025-10-18||[https://results.runthrough.co.uk/myresults.aspx?uid=16487-5587-6-56342 Battersea Park]||3:19:58||4:44||Cool, flat. 4 Gells + Sweets. Achillies niggle, New Balance Bad blisters, cramp after finish
|-
|2026-04-12||Brighton|| || ||3:29:04 in Superblast 2 (Sunny but not too hot, light wind) 
Needed to walk at water stations with cups. Fueling: good gel use, 2 caffeine tabs, 2 electrolyte tabs. 
Steady heart rate. Started to get cramp in last 5 km, very bad (needed to run/walk) in last 2 km. 
[https://www.londonmarathonevents.co.uk/sites/default/files/2025-03/BRTN_2025_Road_Closure_Map_v4%201.pdf Map]
|-
|2026-05-04||Milton Keynes|| || ||[https://www.mapmyrun.com/routes/view/5974644058 Map]
|-
|2026-10-24||Batersea Park|| || ||

|}

Targets:
* 3:40:00 (5:13 min/km)
* 3:30:00 (4:59 min/km)
* 3:20:00 (4:44 min/km)
* 3:15:00 (4:37 min/km)

Training Plan Ideas:
* 3 Months intensive plan
* Consistent Slow runs
* High volume and some intensity to avoid cramp
* Taper
** Earlier: start 2.5 - 3 weeks out
** Reduce time but maintain intensity
* Vary high intensity with easy recovery runs
* Hill sprints develop power
* Sprint training should be done not to exhaustion: multiple short bursts to engage fast twitch muscles

== Training ==

Target: 40 - 60 km/week

A Week: Normal effort 
B Week: Recovery, every 3 weeks or as needed

{| class="wikitable"
! !!Mon!!Tue!!Wed!!Thu!!Fri!!Sat!!Sun

|-
|A Week
|''Rest'' S&C only
|''Track Session'' AM: 5 km easy; PM: Track, Max effort
|''Recovery'' 9 km Easy
|''Recovery/Tempo'' 12 km Easy or tempo
|''Hill'' 5 km, CP Hill
|''Parkrun'' 5 km race Max effort
|''Long Run''20 - 29 km Start: Easy,Mid: Tempo,End: Max effort
|-
|B Week
|''Rest'' S&C only
|''Track Session'' Max effort
|''Recovery'' 9 km Easy
|''Recovery'' 9 - 12 km Easy
|''Rest/Recovery'' Either no run or 5 km easy
|''Parkrun'' 5 km race Max effort
|''Long Run'' 12 - 19 km Easy

|}

Distances:
* ~ 6 km : 2 loops around SN Park
* 9 km : Beckenham J - Penge E
* 12 km : to BP Park
* ~ 12.5 km : CPalace - Sydenham - Beckenham J
* ~ 19 km : Elmers - Shirley - WWickham - Beckenham
* ~ 21.6 km : Grenwich observatory and back
* ~ 23 km : Elmers - Shirley - WWickham - Beckenham J with BP Park loop
* ~ 29.3 km : To SB, Grenwich observatory and back
* ~ 31.5 km : Elmers - Shirley - WWickham - Beckenham (and repeat with shortcut)

S/C Excercises:
* Calf Raise
* Bench Lunge
* Plank
* Side Plank
* Toe Walk
* Heel Walk

Form:
* Check, especially when tired
* Stop flapping arms about
* Don't slouch forward

== Shoes ==

Current:
* ASICS Metaspeed Sky+ (204 g) [2023-12]: Important Races: Half/Marathon. Carbon Plate.
* ASICS Novablast 5 (260 g) [2025-01]: Everyday, Easy, Parkrun.
* ASICS Nimbus 27 (300 g) [2025-04]: Extra cushioned, long runs.
* New Balance FuelCell SuperComp Pacer V2 (209 g) [2025-05]: Important Races: 5k/10k. Carbon Plate.
** Half size up, but still too tight for long runs.
* ASICS Gel Pulse 15 (260 g) [2025-09]: Walking, light runs.
* ASICS SuperBlast 2 (250 g) [2026-01]: Tempo, Track, more cushioned for Half/Marathon.
* Scott Supertrac RC 2 Trail (270 g) [2026-01]: Cross-Country.
** 1 size up

Consider:
* ASICS Metaspeed Sky/Edge Tokyo (188 g, £240): Races/speed
* ASICS MegaBlast (230g, £210): Fast non-plate
* ASICS Metaspeed Ride (282 g, £180)
* ASICS Sonicblast Tokyo (256 g, *£170): Plate version of novablast? Tempo?
* ASICS Magic Speed 4 (242 g, £160 - 15%): Plate, tempo/speed work.
* ASICS Novablast 5 (260 g, *£135)
* ASICS Trabuco 14 (* £140): Trail
* Li-Ning Eedian 6 Elite (~200 g): Races
* Li-Ning Eedian 6 Challenger (~200 g): Propulsion and stability

Retired:
* ASICS NovaBlast 3 (252 g) [2023-07]: Tempo/Track/Parkrun
* Saucony Mens Ride 17 (282 g) [2024-03]: Easy Run, Daily
* ASICS Cumulus
* ASICS Nimbus 22
* ASICS Nimbus 24 [2023-07]

== YouTube ==

Runners:
* [https://www.youtube.com/@BenParkes Ben Parkes]
* [https://www.youtube.com/@kofuzi Kofuzi]
* [https://www.youtube.com/@justalilbester Nick Bester]
* [https://www.youtube.com/@PhilyBowden Phily Bowden]
* [https://www.youtube.com/@RanToJapan Ran To Japan]
* [https://www.youtube.com/@runningchannel The Running Channel]

Physio/Coach:
* [https://www.youtube.com/@SpringSnabbare Fredrik Zillén]
* [https://www.youtube.com/@NicklasRossnerPT Nick Rossner]
* [https://www.youtube.com/@runelitecoach Run Elite]
* [https://www.youtube.com/@TheRunExperience The Run Experience]
* [https://www.youtube.com/@SteveMagness Steve Magness]

== Diet & Suppliments ==

* Eat at least 2 hours before a race
* Marathon/Half:
** Start taking carbs 20 mins after the start of a race
** At least 60 g / hour
** SiS GO Isotonic: 22 g carbs (general training)
** SiS Beta: 40 g carbs (important long races)
* Reduce oil intake which reduces nitric oxide
* Nitric oxide rich foods: rhubarb, celetry, lettuce, beetroot, watermelon
* Caffine
** 3 - 6 mg/kg -> ~ 400 mg (2 tablets)
** ~ 30 - 60 mins prior to race
** ~ 6 hours half life
* Tumeric
** Taken after excercise, can help with DOMS/recovery/anti-inflamitory
** Eat with black pepper or fat to aid absorbtion
* Creatine Monohydrate
** 5 - 10 g daily
* Magnesium Glycenate
** 3 g daily
* Collagen
** 10 - 15 g of hydrolyzed collagen peptides
** Collagen synthesis is dependent on Vitamin C
** 30 – 60 mins before strength training
** Do not take caffine beforehand

Running

2026-04-12T19:04:51Z

NickPGSmith:

== Distances ==

See [https://www.calculator.net/pace-calculator.html Pace Calculator].

=== 5k ===

* [https://www.parkrun.org.uk/parkrunner/6454631/all/ All Parkruns]

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2023-08-12||[https://www.parkrun.org.uk/swanseabay/parkrunner/6454631/ Swansea Bay Parkrun]||19:27||3:53||
|-
|2024-05-11||[https://www.parkrun.org.uk/southnorwood/parkrunner/6454631/ South Norwood Parkrun]||19:55||3:59||
|-
|2024-06-29||[https://www.parkrun.org.uk/crystalpalace/parkrunner/6454631/ Crystal Palance Parkrun]||20:43||4:09||
|-
|2024-07-27||[https://www.parkrun.org.uk/bromley/parkrunner/6454631/ Bromley Parkrun]||20:27||4:05||
|-
|2025-03-01||[https://www.parkrun.org.uk/medina/parkrunner/6454631/ Medina IOW Parkrun]||22:04||4:25||
|-
|2025-08-17||[https://results.runthrough.co.uk/myresults.aspx?uid=16487-5495-2-25249 Dulwich Park]||19:58||4:00||13th Overall, 1st in V50 category Pacer V2
|}

Target: 20:00 (4:00 min/km)

=== 10k ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2025-01-19||Regent's Park||43:03||4:18||2 weeks off/with injury. Metaspeed, cool.
|-
|2025-06-18||[https://results.netiming.co.uk/results.aspx?CId=20008&RId=465 Norman Park]||44:18||4:26||32nd of 292 overall. Pacer V2, Very hot.
|-
|2025-08-24||[https://results.runthrough.co.uk/myresults.aspx?CId=16487&RId=5504&EId=1&AId=1103850 Regent's Park]||41:57||4:12||18th of 362 overall. Metaspeed, warmish.
|-
|}

Target: 42:00 (4:12 min/km)

=== Half (21.1 km) ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2023-09-03||London [https://www.thebighalf.co.uk/ Big Half]||1:36:57||4:36||Hot
|-
|2024-09-01||London Big Half||1:32:20||4:23||Hot
|-
|2025-09-07||London Big Half||1:32:06||4:22||Warm. On 1:30 pace until halfway, legs tiring. Insufficient training at race pace?
|-
|2026-09-06||London Big Half|| || ||

|}

Target: 1:30:00 (4:16 min/km)

Notes from BH:
* Pre-race warmup walk
* Fueling plan
* Plan point of sprint finish earlier

=== Marathon (42.2 km) ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes

|-
|2022-05-01||[https://mkmarathon.com/ Milton Keynes]||3:53:00||5:31||Cramp near end: no fueling plan.
|-
|2023-05-01||Milton Keynes||3:34:04||5:04||
|-
|2024-05-06||Milton Keynes||3:21:04||4:46||
|-
|2025-05-05||Milton Keynes||3:40:21||5:13||After injury: insufficient long runs. Cool, 5 Gells/tablets/2 caffine Severe cramp in last 6 km
|-
|2025-10-18||[https://results.runthrough.co.uk/myresults.aspx?uid=16487-5587-6-56342 Battersea Park]||3:19:58||4:44||Cool, flat. 4 Gells + Sweets. Achillies niggle, New Balance Bad blisters, cramp after finish
|-
|2026-04-12||Brighton|| || ||3:29:04 in Superblast 2 (Sunny but not too hot, light wind) 
Needed to walk at water stations with cups. Fueling: good gel use, 2 caffeine tabs, 2 electrolyte tabs.
Steady heart rate. Started to get cramp in last 5 km, very bad (needed to run/walk) in last 2 km.
[https://www.londonmarathonevents.co.uk/sites/default/files/2025-03/BRTN_2025_Road_Closure_Map_v4%201.pdf Map]
|-
|2026-05-04||Milton Keynes|| || ||[https://www.mapmyrun.com/routes/view/5974644058 Map]
|-
|2026-10-24||Batersea Park|| || ||

|}

Targets:
* 3:40:00 (5:13 min/km)
* 3:30:00 (4:59 min/km)
* 3:20:00 (4:44 min/km)
* 3:15:00 (4:37 min/km)

Training Plan Ideas:
* 3 Months intensive plan
* Consistent Slow runs
* High volume and some intensity to avoid cramp
* Taper
** Earlier: start 2.5 - 3 weeks out
** Reduce time but maintain intensity
* Vary high intensity with easy recovery runs
* Hill sprints develop power
* Sprint training should be done not to exhaustion: multiple short bursts to engage fast twitch muscles

== Training ==

Target: 40 - 60 km/week

A Week: Normal effort 
B Week: Recovery, every 3 weeks or as needed

{| class="wikitable"
! !!Mon!!Tue!!Wed!!Thu!!Fri!!Sat!!Sun

|-
|A Week
|''Rest'' S&C only
|''Track Session'' AM: 5 km easy; PM: Track, Max effort
|''Recovery'' 9 km Easy
|''Recovery/Tempo'' 12 km Easy or tempo
|''Hill'' 5 km, CP Hill
|''Parkrun'' 5 km race Max effort
|''Long Run''20 - 29 km Start: Easy,Mid: Tempo,End: Max effort
|-
|B Week
|''Rest'' S&C only
|''Track Session'' Max effort
|''Recovery'' 9 km Easy
|''Recovery'' 9 - 12 km Easy
|''Rest/Recovery'' Either no run or 5 km easy
|''Parkrun'' 5 km race Max effort
|''Long Run'' 12 - 19 km Easy

|}

Distances:
* ~ 6 km : 2 loops around SN Park
* 9 km : Beckenham J - Penge E
* 12 km : to BP Park
* ~ 12.5 km : CPalace - Sydenham - Beckenham J
* ~ 19 km : Elmers - Shirley - WWickham - Beckenham
* ~ 21.6 km : Grenwich observatory and back
* ~ 23 km : Elmers - Shirley - WWickham - Beckenham J with BP Park loop
* ~ 29.3 km : To SB, Grenwich observatory and back
* ~ 31.5 km : Elmers - Shirley - WWickham - Beckenham (and repeat with shortcut)

S/C Excercises:
* Calf Raise
* Bench Lunge
* Plank
* Side Plank
* Toe Walk
* Heel Walk

Form:
* Check, especially when tired
* Stop flapping arms about
* Don't slouch forward

== Shoes ==

Current:
* ASICS Metaspeed Sky+ (204 g) [2023-12]: Important Races: Half/Marathon. Carbon Plate.
* ASICS Novablast 5 (260 g) [2025-01]: Everyday, Easy, Parkrun.
* ASICS Nimbus 27 (300 g) [2025-04]: Extra cushioned, long runs.
* New Balance FuelCell SuperComp Pacer V2 (209 g) [2025-05]: Important Races: 5k/10k. Carbon Plate.
** Half size up, but still too tight for long runs.
* ASICS Gel Pulse 15 (260 g) [2025-09]: Walking, light runs.
* ASICS SuperBlast 2 (250 g) [2026-01]: Tempo, Track, more cushioned for Half/Marathon.
* Scott Supertrac RC 2 Trail (270 g) [2026-01]: Cross-Country.
** 1 size up

Consider:
* ASICS Metaspeed Sky/Edge Tokyo (188 g, £240): Races/speed
* ASICS MegaBlast (230g, £210): Fast non-plate
* ASICS Metaspeed Ride (282 g, £180)
* ASICS Sonicblast Tokyo (256 g, *£170): Plate version of novablast? Tempo?
* ASICS Magic Speed 4 (242 g, £160 - 15%): Plate, tempo/speed work.
* ASICS Novablast 5 (260 g, *£135)
* ASICS Trabuco 14 (* £140): Trail
* Li-Ning Eedian 6 Elite (~200 g): Races
* Li-Ning Eedian 6 Challenger (~200 g): Propulsion and stability

Retired:
* ASICS NovaBlast 3 (252 g) [2023-07]: Tempo/Track/Parkrun
* Saucony Mens Ride 17 (282 g) [2024-03]: Easy Run, Daily
* ASICS Cumulus
* ASICS Nimbus 22
* ASICS Nimbus 24 [2023-07]

== YouTube ==

Runners:
* [https://www.youtube.com/@BenParkes Ben Parkes]
* [https://www.youtube.com/@kofuzi Kofuzi]
* [https://www.youtube.com/@justalilbester Nick Bester]
* [https://www.youtube.com/@PhilyBowden Phily Bowden]
* [https://www.youtube.com/@RanToJapan Ran To Japan]
* [https://www.youtube.com/@runningchannel The Running Channel]

Physio/Coach:
* [https://www.youtube.com/@SpringSnabbare Fredrik Zillén]
* [https://www.youtube.com/@NicklasRossnerPT Nick Rossner]
* [https://www.youtube.com/@runelitecoach Run Elite]
* [https://www.youtube.com/@TheRunExperience The Run Experience]
* [https://www.youtube.com/@SteveMagness Steve Magness]

== Diet & Suppliments ==

* Eat at least 2 hours before a race
* Marathon/Half:
** Start taking carbs 20 mins after the start of a race
** At least 60 g / hour
** SiS GO Isotonic: 22 g carbs (general training)
** SiS Beta: 40 g carbs (important long races)
* Reduce oil intake which reduces nitric oxide
* Nitric oxide rich foods: rhubarb, celetry, lettuce, beetroot, watermelon
* Caffine
** 3 - 6 mg/kg -> ~ 400 mg (2 tablets)
** ~ 30 - 60 mins prior to race
** ~ 6 hours half life
* Tumeric
** Taken after excercise, can help with DOMS/recovery/anti-inflamitory
** Eat with black pepper or fat to aid absorbtion
* Creatine Monohydrate
** 5 - 10 g daily
* Magnesium Glycenate
** 3 g daily
* Collagen
** 10 - 15 g of hydrolyzed collagen peptides
** Collagen synthesis is dependent on Vitamin C
** 30 – 60 mins before strength training
** Do not take caffine beforehand

OpenWRT

2026-03-28T20:02:41Z

NickPGSmith: /* TP-Link Archer C7 v4 / v5 */

== Devices ==

Future:
* Mercusys MR90X
* GL.iNet [https://openwrt.org/toh/gl.inet/gl-mt6000 GL-MT6000] (Flint 2)

=== TP-Link Archer C7 v4 / v5 ===

* [https://openwrt.org/toh/tp-link/archer_c7 Device page]
* 775 MHz CPU, 16 MiB flash, 128 MiB RAM
* Currently Installed: 25.12.2
* Max Power (2.4/5 GHz): 24/30 dBm
* When routing/firewall, max throughput is ~ 135 Mbps until "Software flow offloading" is enabled.
* Can trigger on WPS button with script in /etc/rc.button/wps

=== HooToo TripMate Nano (HT-TM02) ===

* [https://openwrt.org/toh/hootoo/tripmate-nano Device page]
* 360 MHz CPU, 8 MiB flash, 32 MiB RAM
* Currently Installed: 19.07.10
* Initial installation [https://forum.archive.openwrt.org/viewtopic.php?id=53014 here]
* Can remove kernel PPP packages

==== Mode on Startup ====

Read status of buttons:

root@wifi-ht:~# cat /sys/kernel/debug/gpio
gpiochip0: GPIOs 0-21, parent: platform/10000600.gpio, 10000600.gpio:
gpio-7 ( |ht-tm02:blue:wlan ) out lo
gpio-10 ( |reset ) in hi
gpio-12 ( |ht-tm02:green:lan ) out lo
gpio-14 ( |modeswitch ) in lo
root@wifi-ht:~#

For modeswitch, "lo" is Wired, "hi" is WiFi position.

Could also use [https://github.com/jefferyto/openwrt-slide-switch slide-switch] package. Biggest advantage of this is that it triggers at boot time, not just a switch change.
opkg install slide-switch

On startup On mode (button) change, copy files from /etc/config/config-wired or config-wireless to /etc/config with:
* etc/rc.d/S15config-mode -> /etc/config/config-mode

#!/bin/sh
#
# Set mode according to slide switch
#

CONFIG=/etc/config

state=$(grep modeswitch /sys/kernel/debug/gpio | sed 's/.*$lo\|hi$.*/\1/')
case "$state" in
lo)
mode="wired"
;;
hi)
mode="wireless"
;;
*)
echo "unknown"
return 1
;;
esac

message="Using config mode: $mode"
echo $message
logger $message

config="$CONFIG/config-$mode"
for file in $(ls $config)
do
echo $file
cp "$config/$file" $CONFIG
done

== Configuration and Commands ==

=== Misc ===

* [https://busybox.net/downloads/BusyBox.html Busybox]
* [https://openwrt.org/docs/guide-user/base-system/uci UCI Configuration System]
* Show logging: logread -f
* wifi up

In /etc/config:
* wireless
* dhcp
* system
* network
* firewall

* [https://www.youtube.com/watch?v=UvniZs8q3eU OpenWRT setmentation]

Disable IPv6 DHCP Server:
* Interface -> IPv6 ->
** RA-Servce: disabled
** DHCPv6-Service: disabled
** NDP-Proxy: disabled

Custom startup scripts:
* /etc/rc.local

In /etc:
* sysupgrade.conf

=== DHCP ===

Custom options may be given per network, eg: for NTP:
* 42, 192.168.1.1

=== DNS ===

* resolv.conf symlinked to /tmp/resolv.conf which points to local dnsmasq service which delivers from its cache or via DNS servers pointed to by proxies resolv.conf.auto (DHCP client updated)
* See also [https://openwrt.org/docs/guide-user/base-system/dns_configuration here]

=== Package Management ===

opkg update
opkg list
opkg list-installed
opkg install blah
opkg remove blah

=== Reset ===

* Controlled by /etc/rc.button/reset
* Quick press of reset button reboots
* Failsafe (long press) forces network to:
** 192.168.1.1 / 255.255.255.0
** SSH open with root / no password
** "firstboot" command to revert to factory defaults
** Hard factory reset (to 192.168.1.1.): umount /overlay && jffs2reset && reboot now
** "mount_root" to mount root partition

=== Wifi commands ===

iw phy0 info
iw reg get
iw reg set GB

See other [http://wireless.kernel.org/en/users/Documentation/iw#Scanning iw] commands and [http://git.kernel.org/cgit/linux/kernel/git/linville/wireless-regdb.git/tree/db.txt?id=HEAD Reg Database].

=== USB and File sharing ===

Add packages:
opkg install kmod-usb-core kmod-usb-storage usbutils block-mount luci-app-minidlna

Show device:
ls /dev/sd*
lsusb -t

Driver USB 1, 2, 3: uhci/ohci, ehci, xhci

Show device:
# block info /dev/sda1
/dev/sda1: UUID="9814-E49A" LABEL="2" VERSION="FAT16" TYPE="vfat"

Mount FAT32 USB stick:
/sbin/block mount
cd /mnt/sda1

See also [https://openwrt.org/docs/guide-user/storage/usb-drives here]

=== LEDs ===

* Panel LEDS: [https://openwrt.org/start?id=docs/guide-user/base-system/led_configuration LED Config]
* [https://openwrt.org/docs/techref/hardware/port.gpio GPIO]

=== Buttons ===

* Panel buttons: [https://openwrt.org/docs/guide-user/hardware/hardware.button Button Config].

procd interface:

root@hootoo:/etc/rc.button# ls
BTN_0 failsafe power reset rfkill
root@hootoo:/etc/rc.button#

scripts need to be named according to the button name, like "BTN_0" or "wps" (see [https://openwrt.org/docs/guide-user/hardware/hardware.button here]). They receive values:
* $BUTTON: Name of button
* $ACTION: "pressed", "timeout" or "released". For released, script returns timeout seconds (for hold down).
* $SEEN: number of seconds

root@wifi-ht:/etc/rc.button# cat BTN_0
#!/bin/sh

logger "Button $BUTTON: $ACTION (Seen $SEEN)"

return 0
root@wifi-ht:/etc/rc.button#

=== 6in4 ===

Requires packages: 6in4 luci-proto-ipv6 and used tunnel from [https://tunnelbroker.net/ Hurricane Electric].
* Restart network
* In LUCI, edit wan6 and change protocol from DHCPv6 to RFC4213
* Set Remote IPv4 address (eg 74.82.46.6)
* Set Local IPv6 address
* Set IPv6 routed prefix (Routed /48)
* Dynamic tunnel
** Tunnel ID
** HE username/password

ping ipv6.google.com

Manual Config:

opkg install 6in4

uci set network.henet=interface
uci set network.henet.proto=6in4
uci set network.henet.peeraddr=[get IPv4 of HE gateway]
uci set network.henet.ip6addr='[IPv6 from HE]'
uci set network.henet.tunnelid=[HE tunnel ID]
uci set network.henet.username=[HE username]
uci set network.henet.password='[HE password]'
uci commit network

uci set firewall.@zone[1].network='wan henet'
uci commit firewall

ifup henet
/etc/init.d/firewall restart

== Regulatory Domains and Channels ==

iw reg set GB
iw reg get

Regulatory domains defined in:
/lib/firmware/regulatory.db

* [https://git.kernel.org/pub/scm/linux/kernel/git/sforshee/wireless-regdb.git Regulatory Database Github]

See [https://openwrt.org/docs/guide-user/network/wifi/wifi_countrycode here] for explanation of format.

The following lists taken from:
iw list

=== 2.4 GHz ===

CA
* '''2412 MHz [1] (30.0 dBm)'''
* 2417 MHz [2] (30.0 dBm)
* 2422 MHz [3] (30.0 dBm)
* 2427 MHz [4] (30.0 dBm)
* '''2432 MHz [5] (30.0 dBm)'''
* 2437 MHz [6] (30.0 dBm)
* 2442 MHz [7] (30.0 dBm)
* 2447 MHz [8] (30.0 dBm)
* 2452 MHz [9] (30.0 dBm)
* 2457 MHz [10] (30.0 dBm)
* 2462 MHz [11] (30.0 dBm)
* 2467 MHz [12] (disabled)
* 2472 MHz [13] (disabled)
* 2484 MHz [14] (disabled)

PA
* 2412 MHz [1] (24.0 dBm)
* 2417 MHz [2] (24.0 dBm)
* 2422 MHz [3] (24.0 dBm)
* 2427 MHz [4] (24.0 dBm)
* 2432 MHz [5] (24.0 dBm)
* 2437 MHz [6] (24.0 dBm)
* 2442 MHz [7] (24.0 dBm)
* 2447 MHz [8] (24.0 dBm)
* 2452 MHz [9] (24.0 dBm)
* 2457 MHz [10] (24.0 dBm)
* 2462 MHz [11] (24.0 dBm)
* 2467 MHz [12] (24.0 dBm)
* '''2472 MHz [13] (24.0 dBm)'''
* 2484 MHz [14] (disabled)

UK
* 2412 MHz [1] (20.0 dBm)
* 2417 MHz [2] (20.0 dBm)
* 2422 MHz [3] (20.0 dBm)
* 2427 MHz [4] (20.0 dBm)
* 2432 MHz [5] (20.0 dBm)
* 2437 MHz [6] (20.0 dBm)
* 2442 MHz [7] (20.0 dBm)
* 2447 MHz [8] (20.0 dBm)
* 2452 MHz [9] (20.0 dBm)
* 2457 MHz [10] (20.0 dBm)
* 2462 MHz [11] (20.0 dBm)
* 2467 MHz [12] (20.0 dBm)
* 2472 MHz [13] (20.0 dBm)
* 2484 MHz [14] (disabled)

=== 5 GHz ===

IN
* 5180 MHz [36] (30.0 dBm)
* 5200 MHz [40] (30.0 dBm)
* 5220 MHz [44] (30.0 dBm)
* 5240 MHz [48] (30.0 dBm)
* 5260 MHz [52] (24.0 dBm)
* 5280 MHz [56] (24.0 dBm)
* 5300 MHz [60] (24.0 dBm)
* 5320 MHz [64] (24.0 dBm)
* 5500 MHz [100] (24.0 dBm)
* 5520 MHz [104] (24.0 dBm)
* 5540 MHz [108] (24.0 dBm)
* 5560 MHz [112] (24.0 dBm)
* 5580 MHz [116] (24.0 dBm)
* 5600 MHz [120] (24.0 dBm)
* 5620 MHz [124] (24.0 dBm)
* 5640 MHz [128] (24.0 dBm)
* 5660 MHz [132] (24.0 dBm)
* 5680 MHz [136] (24.0 dBm)
* 5700 MHz [140] (24.0 dBm)
* 5720 MHz [144] (24.0 dBm)
* 5745 MHz [149] (30.0 dBm)
* 5765 MHz [153] (30.0 dBm)
* 5785 MHz [157] (30.0 dBm)
* 5805 MHz [161] (30.0 dBm)
* 5825 MHz [165] (30.0 dBm)
* 5845 MHz [169] (30.0 dBm)
* 5865 MHz [173] (30.0 dBm)

PA
* 5180 MHz [36] (30.0 dBm)
* 5200 MHz [40] (30.0 dBm)
* 5220 MHz [44] (30.0 dBm)
* 5240 MHz [48] (30.0 dBm)
* 5260 MHz [52] (30.0 dBm)
* 5280 MHz [56] (30.0 dBm)
* 5300 MHz [60] (30.0 dBm)
* 5320 MHz [64] (30.0 dBm)
* 5500 MHz [100] (30.0 dBm)
* 5520 MHz [104] (30.0 dBm)
* 5540 MHz [108] (30.0 dBm)
* 5560 MHz [112] (30.0 dBm)
* 5580 MHz [116] (30.0 dBm)
* 5600 MHz [120] (30.0 dBm)
* 5620 MHz [124] (30.0 dBm)
* 5640 MHz [128] (30.0 dBm)
* '''5660 MHz [132] (30.0 dBm)'''
* 5680 MHz [136] (30.0 dBm)
* 5700 MHz [140] (30.0 dBm)
* 5720 MHz [144] (30.0 dBm)
* '''5745 MHz [149] (30.0 dBm)'''
* 5765 MHz [153] (30.0 dBm)
* 5785 MHz [157] (30.0 dBm)
* 5805 MHz [161] (30.0 dBm)
* 5825 MHz [165] (30.0 dBm)
* 5845 MHz [169] (disabled)
* 5865 MHz [173] (disabled)

UK
* 5180 MHz [36] (23.0 dBm)
* 5200 MHz [40] (23.0 dBm)
* 5220 MHz [44] (23.0 dBm)
* 5240 MHz [48] (23.0 dBm)
* 5260 MHz [52] (20.0 dBm) (radar detection)
* 5280 MHz [56] (20.0 dBm) (radar detection)
* 5300 MHz [60] (20.0 dBm) (radar detection)
* 5320 MHz [64] (20.0 dBm) (radar detection)
* 5500 MHz [100] (26.0 dBm) (radar detection)
* 5520 MHz [104] (26.0 dBm) (radar detection)
* 5540 MHz [108] (26.0 dBm) (radar detection)
* 5560 MHz [112] (26.0 dBm) (radar detection)
* 5580 MHz [116] (26.0 dBm) (radar detection)
* 5600 MHz [120] (26.0 dBm) (radar detection)
* 5620 MHz [124] (26.0 dBm) (radar detection)
* 5640 MHz [128] (26.0 dBm) (radar detection)
* 5660 MHz [132] (26.0 dBm) (radar detection)
* 5680 MHz [136] (26.0 dBm) (radar detection)
* 5700 MHz [140] (26.0 dBm) (radar detection)
* 5720 MHz [144] (26.0 dBm) (radar detection)
* 5745 MHz [149] (20.0 dBm) (radar detection)
* 5765 MHz [153] (20.0 dBm) (radar detection)
* 5785 MHz [157] (20.0 dBm) (radar detection)
* 5805 MHz [161] (20.0 dBm) (radar detection)
* 5825 MHz [165] (20.0 dBm) (radar detection)
* 5845 MHz [169] (20.0 dBm) (radar detection)
* 5865 MHz [173] (20.0 dBm) (radar detection)

Running

2026-03-28T07:53:43Z

NickPGSmith: /* Shoes */

== Distances ==

See [https://www.calculator.net/pace-calculator.html Pace Calculator].

=== 5k ===

* [https://www.parkrun.org.uk/parkrunner/6454631/all/ All Parkruns]

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2023-08-12||[https://www.parkrun.org.uk/swanseabay/parkrunner/6454631/ Swansea Bay Parkrun]||19:27||3:53||
|-
|2024-05-11||[https://www.parkrun.org.uk/southnorwood/parkrunner/6454631/ South Norwood Parkrun]||19:55||3:59||
|-
|2024-06-29||[https://www.parkrun.org.uk/crystalpalace/parkrunner/6454631/ Crystal Palance Parkrun]||20:43||4:09||
|-
|2024-07-27||[https://www.parkrun.org.uk/bromley/parkrunner/6454631/ Bromley Parkrun]||20:27||4:05||
|-
|2025-03-01||[https://www.parkrun.org.uk/medina/parkrunner/6454631/ Medina IOW Parkrun]||22:04||4:25||
|-
|2025-08-17||[https://results.runthrough.co.uk/myresults.aspx?uid=16487-5495-2-25249 Dulwich Park]||19:58||4:00||13th Overall, 1st in V50 category Pacer V2
|}

Target: 20:00 (4:00 min/km)

=== 10k ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2025-01-19||Regent's Park||43:03||4:18||2 weeks off/with injury. Metaspeed, cool.
|-
|2025-06-18||[https://results.netiming.co.uk/results.aspx?CId=20008&RId=465 Norman Park]||44:18||4:26||32nd of 292 overall. Pacer V2, Very hot.
|-
|2025-08-24||[https://results.runthrough.co.uk/myresults.aspx?CId=16487&RId=5504&EId=1&AId=1103850 Regent's Park]||41:57||4:12||18th of 362 overall. Metaspeed, warmish.
|-
|}

Target: 42:00 (4:12 min/km)

=== Half (21.1 km) ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2023-09-03||London [https://www.thebighalf.co.uk/ Big Half]||1:36:57||4:36||Hot
|-
|2024-09-01||London Big Half||1:32:20||4:23||Hot
|-
|2025-09-07||London Big Half||1:32:06||4:22||Warm. On 1:30 pace until halfway, legs tiring. Insufficient training at race pace?
|-
|2026-09-06||London Big Half|| || ||

|}

Target: 1:30:00 (4:16 min/km)

Notes from BH:
* Pre-race warmup walk
* Fueling plan
* Plan point of sprint finish earlier

=== Marathon (42.2 km) ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes

|-
|2022-05-01||[https://mkmarathon.com/ Milton Keynes]||3:53:00||5:31||Cramp near end: no fueling plan.
|-
|2023-05-01||Milton Keynes||3:34:04||5:04||
|-
|2024-05-06||Milton Keynes||3:21:04||4:46||
|-
|2025-05-05||Milton Keynes||3:40:21||5:13||After injury: insufficient long runs. Cool, 5 Gells/tablets/2 caffine Severe cramp in last 6 km
|-
|2025-10-18||[https://results.runthrough.co.uk/myresults.aspx?uid=16487-5587-6-56342 Battersea Park]||3:19:58||4:44||Cool, flat. 4 Gells + Sweets. Achillies niggle, New Balance Bad blisters, cramp after finish
|-
|2026-04-12||Brighton|| || ||HIGH5 Zero at Mile 7, 10, 15, 18, 21 and 23 High5 Energy Gel Aqua at Mile 10, 15 and 21 
[https://www.londonmarathonevents.co.uk/sites/default/files/2025-03/BRTN_2025_Road_Closure_Map_v4%201.pdf Map]
|-
|2026-05-04||Milton Keynes|| || ||[https://www.mapmyrun.com/routes/view/5974644058 Map]
|-
|2026-10-24||Batersea Park|| || ||

|}

Targets:
* 3:40:00 (5:13 min/km)
* 3:30:00 (4:59 min/km)
* 3:20:00 (4:44 min/km)
* 3:15:00 (4:37 min/km)

Training Plan Ideas:
* 3 Months intensive plan
* Consistent Slow runs
* High volume and some intensity to avoid cramp
* Taper
** Earlier: start 2.5 - 3 weeks out
** Reduce time but maintain intensity
* Vary high intensity with easy recovery runs
* Hill sprints develop power
* Sprint training should be done not to exhaustion: multiple short bursts to engage fast twitch muscles

== Training ==

Target: 40 - 60 km/week

A Week: Normal effort 
B Week: Recovery, every 3 weeks or as needed

{| class="wikitable"
! !!Mon!!Tue!!Wed!!Thu!!Fri!!Sat!!Sun

|-
|A Week
|''Rest'' S&C only
|''Track Session'' AM: 5 km easy; PM: Track, Max effort
|''Recovery'' 9 km Easy
|''Recovery/Tempo'' 12 km Easy or tempo
|''Hill'' 5 km, CP Hill
|''Parkrun'' 5 km race Max effort
|''Long Run''20 - 29 km Start: Easy,Mid: Tempo,End: Max effort
|-
|B Week
|''Rest'' S&C only
|''Track Session'' Max effort
|''Recovery'' 9 km Easy
|''Recovery'' 9 - 12 km Easy
|''Rest/Recovery'' Either no run or 5 km easy
|''Parkrun'' 5 km race Max effort
|''Long Run'' 12 - 19 km Easy

|}

Distances:
* ~ 6 km : 2 loops around SN Park
* 9 km : Beckenham J - Penge E
* 12 km : to BP Park
* ~ 12.5 km : CPalace - Sydenham - Beckenham J
* ~ 19 km : Elmers - Shirley - WWickham - Beckenham
* ~ 21.6 km : Grenwich observatory and back
* ~ 23 km : Elmers - Shirley - WWickham - Beckenham J with BP Park loop
* ~ 29.3 km : To SB, Grenwich observatory and back
* ~ 31.5 km : Elmers - Shirley - WWickham - Beckenham (and repeat with shortcut)

S/C Excercises:
* Calf Raise
* Bench Lunge
* Plank
* Side Plank
* Toe Walk
* Heel Walk

Form:
* Check, especially when tired
* Stop flapping arms about
* Don't slouch forward

== Shoes ==

Current:
* ASICS Metaspeed Sky+ (204 g) [2023-12]: Important Races: Half/Marathon. Carbon Plate.
* ASICS Novablast 5 (260 g) [2025-01]: Everyday, Easy, Parkrun.
* ASICS Nimbus 27 (300 g) [2025-04]: Extra cushioned, long runs.
* New Balance FuelCell SuperComp Pacer V2 (209 g) [2025-05]: Important Races: 5k/10k. Carbon Plate.
** Half size up, but still too tight for long runs.
* ASICS Gel Pulse 15 (260 g) [2025-09]: Walking, light runs.
* ASICS SuperBlast 2 (250 g) [2026-01]: Tempo, Track, more cushioned for Half/Marathon.
* Scott Supertrac RC 2 Trail (270 g) [2026-01]: Cross-Country.
** 1 size up

Consider:
* ASICS Metaspeed Sky/Edge Tokyo (188 g, £240): Races/speed
* ASICS MegaBlast (230g, £210): Fast non-plate
* ASICS Metaspeed Ride (282 g, £180)
* ASICS Sonicblast Tokyo (256 g, *£170): Plate version of novablast? Tempo?
* ASICS Magic Speed 4 (242 g, £160 - 15%): Plate, tempo/speed work.
* ASICS Novablast 5 (260 g, *£135)
* ASICS Trabuco 14 (* £140): Trail
* Li-Ning Eedian 6 Elite (~200 g): Races
* Li-Ning Eedian 6 Challenger (~200 g): Propulsion and stability

Retired:
* ASICS NovaBlast 3 (252 g) [2023-07]: Tempo/Track/Parkrun
* Saucony Mens Ride 17 (282 g) [2024-03]: Easy Run, Daily
* ASICS Cumulus
* ASICS Nimbus 22
* ASICS Nimbus 24 [2023-07]

== YouTube ==

Runners:
* [https://www.youtube.com/@BenParkes Ben Parkes]
* [https://www.youtube.com/@kofuzi Kofuzi]
* [https://www.youtube.com/@justalilbester Nick Bester]
* [https://www.youtube.com/@PhilyBowden Phily Bowden]
* [https://www.youtube.com/@RanToJapan Ran To Japan]
* [https://www.youtube.com/@runningchannel The Running Channel]

Physio/Coach:
* [https://www.youtube.com/@SpringSnabbare Fredrik Zillén]
* [https://www.youtube.com/@NicklasRossnerPT Nick Rossner]
* [https://www.youtube.com/@runelitecoach Run Elite]
* [https://www.youtube.com/@TheRunExperience The Run Experience]
* [https://www.youtube.com/@SteveMagness Steve Magness]

== Diet & Suppliments ==

* Eat at least 2 hours before a race
* Marathon/Half:
** Start taking carbs 20 mins after the start of a race
** At least 60 g / hour
** SiS GO Isotonic: 22 g carbs (general training)
** SiS Beta: 40 g carbs (important long races)
* Reduce oil intake which reduces nitric oxide
* Nitric oxide rich foods: rhubarb, celetry, lettuce, beetroot, watermelon
* Caffine
** 3 - 6 mg/kg -> ~ 400 mg (2 tablets)
** ~ 30 - 60 mins prior to race
** ~ 6 hours half life
* Tumeric
** Taken after excercise, can help with DOMS/recovery/anti-inflamitory
** Eat with black pepper or fat to aid absorbtion
* Creatine Monohydrate
** 5 - 10 g daily
* Magnesium Glycenate
** 3 g daily
* Collagen
** 10 - 15 g of hydrolyzed collagen peptides
** Collagen synthesis is dependent on Vitamin C
** 30 – 60 mins before strength training
** Do not take caffine beforehand

OpenWRT

2026-03-21T17:17:39Z

NickPGSmith:

== Devices ==

Future:
* Mercusys MR90X
* GL.iNet [https://openwrt.org/toh/gl.inet/gl-mt6000 GL-MT6000] (Flint 2)

=== TP-Link Archer C7 v4 / v5 ===

* [https://openwrt.org/toh/tp-link/archer_c7 Device page]
* 775 MHz CPU, 16 MiB flash, 128 MiB RAM
* Currently Installed: 25.12.1
* Max Power (2.4/5 GHz): 24/30 dBm
* When routing/firewall, max throughput is ~ 135 Mbps until "Software flow offloading" is enabled.
* Can trigger on WPS button with script in /etc/rc.button/wps

=== HooToo TripMate Nano (HT-TM02) ===

* [https://openwrt.org/toh/hootoo/tripmate-nano Device page]
* 360 MHz CPU, 8 MiB flash, 32 MiB RAM
* Currently Installed: 19.07.10
* Initial installation [https://forum.archive.openwrt.org/viewtopic.php?id=53014 here]
* Can remove kernel PPP packages

==== Mode on Startup ====

Read status of buttons:

root@wifi-ht:~# cat /sys/kernel/debug/gpio
gpiochip0: GPIOs 0-21, parent: platform/10000600.gpio, 10000600.gpio:
gpio-7 ( |ht-tm02:blue:wlan ) out lo
gpio-10 ( |reset ) in hi
gpio-12 ( |ht-tm02:green:lan ) out lo
gpio-14 ( |modeswitch ) in lo
root@wifi-ht:~#

For modeswitch, "lo" is Wired, "hi" is WiFi position.

Could also use [https://github.com/jefferyto/openwrt-slide-switch slide-switch] package. Biggest advantage of this is that it triggers at boot time, not just a switch change.
opkg install slide-switch

On startup On mode (button) change, copy files from /etc/config/config-wired or config-wireless to /etc/config with:
* etc/rc.d/S15config-mode -> /etc/config/config-mode

#!/bin/sh
#
# Set mode according to slide switch
#

CONFIG=/etc/config

state=$(grep modeswitch /sys/kernel/debug/gpio | sed 's/.*$lo\|hi$.*/\1/')
case "$state" in
lo)
mode="wired"
;;
hi)
mode="wireless"
;;
*)
echo "unknown"
return 1
;;
esac

message="Using config mode: $mode"
echo $message
logger $message

config="$CONFIG/config-$mode"
for file in $(ls $config)
do
echo $file
cp "$config/$file" $CONFIG
done

== Configuration and Commands ==

=== Misc ===

* [https://busybox.net/downloads/BusyBox.html Busybox]
* [https://openwrt.org/docs/guide-user/base-system/uci UCI Configuration System]
* Show logging: logread -f
* wifi up

In /etc/config:
* wireless
* dhcp
* system
* network
* firewall

* [https://www.youtube.com/watch?v=UvniZs8q3eU OpenWRT setmentation]

Disable IPv6 DHCP Server:
* Interface -> IPv6 ->
** RA-Servce: disabled
** DHCPv6-Service: disabled
** NDP-Proxy: disabled

Custom startup scripts:
* /etc/rc.local

In /etc:
* sysupgrade.conf

=== DHCP ===

Custom options may be given per network, eg: for NTP:
* 42, 192.168.1.1

=== DNS ===

* resolv.conf symlinked to /tmp/resolv.conf which points to local dnsmasq service which delivers from its cache or via DNS servers pointed to by proxies resolv.conf.auto (DHCP client updated)
* See also [https://openwrt.org/docs/guide-user/base-system/dns_configuration here]

=== Package Management ===

opkg update
opkg list
opkg list-installed
opkg install blah
opkg remove blah

=== Reset ===

* Controlled by /etc/rc.button/reset
* Quick press of reset button reboots
* Failsafe (long press) forces network to:
** 192.168.1.1 / 255.255.255.0
** SSH open with root / no password
** "firstboot" command to revert to factory defaults
** Hard factory reset (to 192.168.1.1.): umount /overlay && jffs2reset && reboot now
** "mount_root" to mount root partition

=== Wifi commands ===

iw phy0 info
iw reg get
iw reg set GB

See other [http://wireless.kernel.org/en/users/Documentation/iw#Scanning iw] commands and [http://git.kernel.org/cgit/linux/kernel/git/linville/wireless-regdb.git/tree/db.txt?id=HEAD Reg Database].

=== USB and File sharing ===

Add packages:
opkg install kmod-usb-core kmod-usb-storage usbutils block-mount luci-app-minidlna

Show device:
ls /dev/sd*
lsusb -t

Driver USB 1, 2, 3: uhci/ohci, ehci, xhci

Show device:
# block info /dev/sda1
/dev/sda1: UUID="9814-E49A" LABEL="2" VERSION="FAT16" TYPE="vfat"

Mount FAT32 USB stick:
/sbin/block mount
cd /mnt/sda1

See also [https://openwrt.org/docs/guide-user/storage/usb-drives here]

=== LEDs ===

* Panel LEDS: [https://openwrt.org/start?id=docs/guide-user/base-system/led_configuration LED Config]
* [https://openwrt.org/docs/techref/hardware/port.gpio GPIO]

=== Buttons ===

* Panel buttons: [https://openwrt.org/docs/guide-user/hardware/hardware.button Button Config].

procd interface:

root@hootoo:/etc/rc.button# ls
BTN_0 failsafe power reset rfkill
root@hootoo:/etc/rc.button#

scripts need to be named according to the button name, like "BTN_0" or "wps" (see [https://openwrt.org/docs/guide-user/hardware/hardware.button here]). They receive values:
* $BUTTON: Name of button
* $ACTION: "pressed", "timeout" or "released". For released, script returns timeout seconds (for hold down).
* $SEEN: number of seconds

root@wifi-ht:/etc/rc.button# cat BTN_0
#!/bin/sh

logger "Button $BUTTON: $ACTION (Seen $SEEN)"

return 0
root@wifi-ht:/etc/rc.button#

=== 6in4 ===

Requires packages: 6in4 luci-proto-ipv6 and used tunnel from [https://tunnelbroker.net/ Hurricane Electric].
* Restart network
* In LUCI, edit wan6 and change protocol from DHCPv6 to RFC4213
* Set Remote IPv4 address (eg 74.82.46.6)
* Set Local IPv6 address
* Set IPv6 routed prefix (Routed /48)
* Dynamic tunnel
** Tunnel ID
** HE username/password

ping ipv6.google.com

Manual Config:

opkg install 6in4

uci set network.henet=interface
uci set network.henet.proto=6in4
uci set network.henet.peeraddr=[get IPv4 of HE gateway]
uci set network.henet.ip6addr='[IPv6 from HE]'
uci set network.henet.tunnelid=[HE tunnel ID]
uci set network.henet.username=[HE username]
uci set network.henet.password='[HE password]'
uci commit network

uci set firewall.@zone[1].network='wan henet'
uci commit firewall

ifup henet
/etc/init.d/firewall restart

== Regulatory Domains and Channels ==

iw reg set GB
iw reg get

Regulatory domains defined in:
/lib/firmware/regulatory.db

* [https://git.kernel.org/pub/scm/linux/kernel/git/sforshee/wireless-regdb.git Regulatory Database Github]

See [https://openwrt.org/docs/guide-user/network/wifi/wifi_countrycode here] for explanation of format.

The following lists taken from:
iw list

=== 2.4 GHz ===

CA
* '''2412 MHz [1] (30.0 dBm)'''
* 2417 MHz [2] (30.0 dBm)
* 2422 MHz [3] (30.0 dBm)
* 2427 MHz [4] (30.0 dBm)
* '''2432 MHz [5] (30.0 dBm)'''
* 2437 MHz [6] (30.0 dBm)
* 2442 MHz [7] (30.0 dBm)
* 2447 MHz [8] (30.0 dBm)
* 2452 MHz [9] (30.0 dBm)
* 2457 MHz [10] (30.0 dBm)
* 2462 MHz [11] (30.0 dBm)
* 2467 MHz [12] (disabled)
* 2472 MHz [13] (disabled)
* 2484 MHz [14] (disabled)

PA
* 2412 MHz [1] (24.0 dBm)
* 2417 MHz [2] (24.0 dBm)
* 2422 MHz [3] (24.0 dBm)
* 2427 MHz [4] (24.0 dBm)
* 2432 MHz [5] (24.0 dBm)
* 2437 MHz [6] (24.0 dBm)
* 2442 MHz [7] (24.0 dBm)
* 2447 MHz [8] (24.0 dBm)
* 2452 MHz [9] (24.0 dBm)
* 2457 MHz [10] (24.0 dBm)
* 2462 MHz [11] (24.0 dBm)
* 2467 MHz [12] (24.0 dBm)
* '''2472 MHz [13] (24.0 dBm)'''
* 2484 MHz [14] (disabled)

UK
* 2412 MHz [1] (20.0 dBm)
* 2417 MHz [2] (20.0 dBm)
* 2422 MHz [3] (20.0 dBm)
* 2427 MHz [4] (20.0 dBm)
* 2432 MHz [5] (20.0 dBm)
* 2437 MHz [6] (20.0 dBm)
* 2442 MHz [7] (20.0 dBm)
* 2447 MHz [8] (20.0 dBm)
* 2452 MHz [9] (20.0 dBm)
* 2457 MHz [10] (20.0 dBm)
* 2462 MHz [11] (20.0 dBm)
* 2467 MHz [12] (20.0 dBm)
* 2472 MHz [13] (20.0 dBm)
* 2484 MHz [14] (disabled)

=== 5 GHz ===

IN
* 5180 MHz [36] (30.0 dBm)
* 5200 MHz [40] (30.0 dBm)
* 5220 MHz [44] (30.0 dBm)
* 5240 MHz [48] (30.0 dBm)
* 5260 MHz [52] (24.0 dBm)
* 5280 MHz [56] (24.0 dBm)
* 5300 MHz [60] (24.0 dBm)
* 5320 MHz [64] (24.0 dBm)
* 5500 MHz [100] (24.0 dBm)
* 5520 MHz [104] (24.0 dBm)
* 5540 MHz [108] (24.0 dBm)
* 5560 MHz [112] (24.0 dBm)
* 5580 MHz [116] (24.0 dBm)
* 5600 MHz [120] (24.0 dBm)
* 5620 MHz [124] (24.0 dBm)
* 5640 MHz [128] (24.0 dBm)
* 5660 MHz [132] (24.0 dBm)
* 5680 MHz [136] (24.0 dBm)
* 5700 MHz [140] (24.0 dBm)
* 5720 MHz [144] (24.0 dBm)
* 5745 MHz [149] (30.0 dBm)
* 5765 MHz [153] (30.0 dBm)
* 5785 MHz [157] (30.0 dBm)
* 5805 MHz [161] (30.0 dBm)
* 5825 MHz [165] (30.0 dBm)
* 5845 MHz [169] (30.0 dBm)
* 5865 MHz [173] (30.0 dBm)

PA
* 5180 MHz [36] (30.0 dBm)
* 5200 MHz [40] (30.0 dBm)
* 5220 MHz [44] (30.0 dBm)
* 5240 MHz [48] (30.0 dBm)
* 5260 MHz [52] (30.0 dBm)
* 5280 MHz [56] (30.0 dBm)
* 5300 MHz [60] (30.0 dBm)
* 5320 MHz [64] (30.0 dBm)
* 5500 MHz [100] (30.0 dBm)
* 5520 MHz [104] (30.0 dBm)
* 5540 MHz [108] (30.0 dBm)
* 5560 MHz [112] (30.0 dBm)
* 5580 MHz [116] (30.0 dBm)
* 5600 MHz [120] (30.0 dBm)
* 5620 MHz [124] (30.0 dBm)
* 5640 MHz [128] (30.0 dBm)
* '''5660 MHz [132] (30.0 dBm)'''
* 5680 MHz [136] (30.0 dBm)
* 5700 MHz [140] (30.0 dBm)
* 5720 MHz [144] (30.0 dBm)
* '''5745 MHz [149] (30.0 dBm)'''
* 5765 MHz [153] (30.0 dBm)
* 5785 MHz [157] (30.0 dBm)
* 5805 MHz [161] (30.0 dBm)
* 5825 MHz [165] (30.0 dBm)
* 5845 MHz [169] (disabled)
* 5865 MHz [173] (disabled)

UK
* 5180 MHz [36] (23.0 dBm)
* 5200 MHz [40] (23.0 dBm)
* 5220 MHz [44] (23.0 dBm)
* 5240 MHz [48] (23.0 dBm)
* 5260 MHz [52] (20.0 dBm) (radar detection)
* 5280 MHz [56] (20.0 dBm) (radar detection)
* 5300 MHz [60] (20.0 dBm) (radar detection)
* 5320 MHz [64] (20.0 dBm) (radar detection)
* 5500 MHz [100] (26.0 dBm) (radar detection)
* 5520 MHz [104] (26.0 dBm) (radar detection)
* 5540 MHz [108] (26.0 dBm) (radar detection)
* 5560 MHz [112] (26.0 dBm) (radar detection)
* 5580 MHz [116] (26.0 dBm) (radar detection)
* 5600 MHz [120] (26.0 dBm) (radar detection)
* 5620 MHz [124] (26.0 dBm) (radar detection)
* 5640 MHz [128] (26.0 dBm) (radar detection)
* 5660 MHz [132] (26.0 dBm) (radar detection)
* 5680 MHz [136] (26.0 dBm) (radar detection)
* 5700 MHz [140] (26.0 dBm) (radar detection)
* 5720 MHz [144] (26.0 dBm) (radar detection)
* 5745 MHz [149] (20.0 dBm) (radar detection)
* 5765 MHz [153] (20.0 dBm) (radar detection)
* 5785 MHz [157] (20.0 dBm) (radar detection)
* 5805 MHz [161] (20.0 dBm) (radar detection)
* 5825 MHz [165] (20.0 dBm) (radar detection)
* 5845 MHz [169] (20.0 dBm) (radar detection)
* 5865 MHz [173] (20.0 dBm) (radar detection)