== Hardware ==

* Vizualize [https://www.openpa.net/systems/hp-visualize_b1000_c3000_c3600.html C3000] (9000/785/C3000)
* 400 MHz PA-RISC PA-8500
* 512 MB (4 of 8 slots, max 8 GB)
* HP Visualize FX6 (A4554B) Graphics Card ([https://en.wikipedia.org/wiki/VESA_Enhanced_Video_Connector EVC] aka P&D-A Output) (with A4560A texture accelerator)
** Initially driving: 1280x1024@75Hz, compatible with 1600x1200 @75 Hz
* Firmware 5.0, ISL A.00.43
* Liteon CDROM LTN485S -> Samsung CDRW/DVD SM-352B
* Space for 2 SCSI-3 (Ultra 160) Disks
* Disk:
** Original: Seagate ST3920LC (9.1 GB, 10 k RPM, U160) / Fujitsu MAN3184MC (18 GB, 10 k RPM, U160)
** Upgraded: Fujitsu (73 GB, 10 k RPM, U320)
* Supports HP-UX
** 10.20 32-bit from version ACE9912
** 11.00 64-bit from version ACE9911
** 11i v1 (11.11)
*** Technical Computing [https://web.archive.org/web/20050219161856/http://docs.hp.com/en/B3920-90091/ch04s01.html Operating Environment] (TCOE) for workstations
*** Minimal Technical Operating Environment (MTOE) for workstations
** 11i v2 (11.23) unofficially; except graphics

Note: with no keyboard, boots with first serial interface as console (9600-8N1)

== Software ==

OS Installation images:
* [https://archive.org/details/hp-ux11i11.0 HP-UX 11i (11.0)]
* [https://archive.org/details/hp-ux-11i-version-1-mission-critical-operating-environment-sept-2005 HP-UX 11i v1 (11.11) Misson Critical Environment (Sept 2005)]
* [https://archive.org/details/hp-ux-11i-version-1-application-software-june-2006 HP-UX 11i v1 Application Software (June 2006)]
* [https://archive.org/details/hpux-11i-v2 HP-UX 11i v2 (11.23)]

Other software archive:
* [https://archive.org/details/ftp-hpux-connect-org-uk HP Connect]

== Boot ==

=== Processor Dependent Code ===

Interrupt PDC boot process by keyboard in 10s, to enter Boot Console Handler (BCH):

To show current options and help, and get to main menu:
display
help
main

Show boot path:
path

Boot from primary or alternative paths:
boot PRI
boot ALT

Search for boot devices:
search

Search for IPL devices:
search ipl

Boot from one of the paths above with Path Number:
boot P1

Set primary boot path to SCSI ID 6:
path pri P2

Enter configuration menu:
configuration

Show/change monitor configuration:
monitor list

Show/change time configuration:
time

Enter information menu:
information

Enter service menu:
service

=== Initial System Loader ===

Once a boot command is sucessful, the ISL is read from disk, and can be interacted with if chosen. Run Offline Diagnostics Environment (ODE):
ode

Or the HP-UX Secondary System Loader which starts the HP-UX kernel (vmunix):
hpux

possibly with flags for single user, maintenance, or a custom kernel:
hpux –is
hpux –lm
hpux (;0)/stand/vmunix.prev

When booting off CD-ROM to install:
hpux (;0):INSTALL

See help for more.

== Installation ==

TBC

== Support Plus ==

mkdir /cdrom
ioscan -fnC disk
mount -F cdfs -o ro -r /dev/dsk/c1t2d0 /cdrom

See documents:
* /cdrom/USRGUIDE.PDF
* /cdrom/TEXT_FILES

== Administration ==

See also:
* [https://www.justsomestuff.co.uk/wiki/doku.php/hpux/hpux_index some docs]
* [https://nixdoc.net/man-pages/HP-UX/ nixdoc].

=== Hardware ===

If new devices are not detected:
cd /dev
insf -e

Show all devices:
ioscan -f

Scan for disks:
/usr/sbin/ioscan -d sdisk

Scan for a floppy drive:
ioscan -fnC floppy

which should produce a device file like "/dev/floppy/c0t1d0".

Format a floppy:
mediainit -f 16 /dev/floppy/c0t1d0

where 16 is the format type listed in the floppy command's man page.

Read/write data to device file with tar, or access DOS formatted files with:
* dosls
* doscp

=== Desktop ===

Enable/disable auto-start:
/usr/dt/bin/dtconfig -e
/usr/dt/bin/dtconfig -d

Control which X servers to start:
/etc/dt/config/Xservers

Errors:
/var/dt/Xerrors

=== Networking ===

Show network interfaces:
lanscan -i
ifconfig lan0

Configuration files for IPv4 / IPv6:
* /etc/rc.config.d/netconf
* /etc/rc.config.d/netconf-ipv6

=== Disks ===

Show physical disk info:
ioscan -funC disk

=== Software ===

Show software bundles:
swlist -i

=== Other ===

OpenWRT

2026-07-01T12:24:18Z

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: 25.12.4
* 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)

2026-06-14T16:15:04Z

NickPGSmith: /* 10 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://results.netiming.co.uk/myresults.aspx?uid=20008-472-1-9265 High Elms]||45:23||4:32||Very hilly, warm. Pacer V2. Suggested PB + 5 min.
|-
|}

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

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

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2026-06-07||[https://results.racetimingsolutions.co.uk/myresults.aspx?CId=16269&RId=24211&EId=2&AId=231951 Dorking]||1:08:30||4:15||Metaspeed, cool/slight wind, undulating.
|-
|}

Target: 1:09:00 (4:17 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