NickPGSmith:

== Hardware ==

Original System:

* 2006 MacMini 1.1 (A1176) / IR Remote (A1156)
* CoreDuo 1.66 GHz CPU -> Core2Duo (T7400) 2.16 GHz
** Now allows [https://dosdude1.com/apps/2006-2007%20Mac%20Mini%20Firmware%20Tool.zip Upgrade firmware] to 2,1
** See also: [https://gist.github.com/adur1990/adf36f947e6261e47ed7d0d36b62bdbe Upgrade Mac Mini 1,1 to Mac Mini 2,1]
** Although a 64 bit CPU, has 32-bit EFI BIOS
* 1 GB 667 MHz DDR2 RAM -> 4 GB
* GMA 950 Graphics Chipset
* 80 GB SATA Disk
* 846CA SuperDrive (CD-ROM)
* Possible OSes
** Originally: 10.6.8 ([https://en.wikipedia.org/wiki/MacOS_version_history Snow Leopard])
** Latest (official): [https://support.apple.com/en-gb/106383 10.7 Lion]
** Possible (Unofficial): [https://updates.cdn-apple.com/2021/macos/031-0627-20210614-90D11F33-1A65-42DD-BBEA-E1D9F43A6B3F/InstallMacOSX.dmg 10.8 Mountain Lion]
*** Using a patcher like MLPostFactor. Perhaps graphical glitches with the integrated GMA 950 graphics.
** Linux: Debian or MX Linux which support 32-bit EFI
** Other Linuxes via [https://mattgadient.com/linux-dvd-images-and-how-to-for-32-bit-efi-macs-late-2006-models/ DVD modding]
* Using non-Apple keyboard
** Command (⌘): Windows
** Option (⌥): Alt

== Startup Keys ==

* F12: Eject disk
* Command-R: MacOS Recovery system
* Option-Command-R or Shift-Option-Command-R: Start from MacOS Recovery over the Internet
* Option: Startup Manager, which allows you to choose other available startup disks or volumes
* Option-Command-P-R: Reset NVRAM
* Shift: Safe mode
* D: Apple Diagnostics utility
** Option-D to start up to this utility over the internet
* N: Start up from a NetBoot server, if your Mac supports network startup volumes
** Option-N: To use the default boot image on the server
* Command-S: Start up in single-user mode (disabled in macOS Mojave or later)
* T: Target disk mode
* Command-V: Verbose mode

== Installation ==

* [https://support.apple.com/kb/DL2076?locale=en_US MacOS 10.8]

== Administration ==

Keyboard maps:
~/Library/Keyboard Layouts/

Reset VMRAM:
nvram -c

Running

2026-01-20T12:52:13Z

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||
|-
|2024-05-11||[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:
* 3:30:00 (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 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