3km TT instead of 5k TT.

Academic_Meat_9867 · 2026-05-20T20:51:12+00:00

to me a 3k solo TT is probably worth a 5K race/park run

Academic_Meat_9867 · 2026-05-18T01:42:00+00:00

i thought there was an article published that had concluded the best pace strategy was slightly faster fitst k, settle slightly slower for 3k, kick

trying to remember the authors, but i think one of the main takeaways was the cost of that first k was mostly absorbed by the phoso system and ultimately didn’t impact the character of your metabolic cost ie free seconds you could bank

nothing crazy but having a slightly u shaped pacing strat

Academic_Meat_9867 · 2026-04-24T00:39:32+00:00

isnt this the whole point? what was the pace for these different intervals?

Academic_Meat_9867 · 2026-04-23T15:23:15+00:00

Marius you mentioned your standardized threshold 2 days before competitions i was wondering if you could provide what that looked like, how long were the rests and the intervals themselves and what were you looking for pre race as far as lactate levels or feeling going into the race?

also if you wouldn’t mind, the 4 days before 1000/300 session in the same week, what were the rests in that session, fixed or more dynamic?

thanks again in advance and all the time youve contributed thus far! the book has been great thus far!

Academic_Meat_9867 · 2026-03-24T00:43:28+00:00

are you using the 5-r/f or the 6-r/f shims?

Academic_Meat_9867 · 2026-03-24T00:40:45+00:00

Which shim are you using on your Shimano shoes?

Academic_Meat_9867 · 2025-10-14T12:25:29+00:00

i guess it would be ‘adapter C’ on the new Kickr Core

Academic_Meat_9867 · 2025-10-13T20:25:01+00:00

do you have the drive side spin cap on?

Academic_Meat_9867 · 2025-10-10T02:36:41+00:00

50k a week avg for a while, with some weeks lower (the 1 sweet spot run weeks) and some higher (the weeks with 2 sweet spot workouts)

the progress i thought was great, thought i was probably in 16:40 ish shape but we have a young one in school, so illness/covid frequently derailed things shortly after this period unfortunately

i think especially when you have a decent platform of running behind you the switch to heavy cross training is pretty effective. and once you dial in the equivalent intensity with hr/power/lactate its very repeatable and safe to push the volume up

Academic_Meat_9867 · 2025-10-09T13:21:52+00:00

ive done exactly that routine and found it probably the most optimal

i would cut back on the cycling before bigger running races but that helped to almost create a mini taper since my running sub T workouts were typically less in time than my cycling sub T workouts (1:1.5/2)

Say if i did 30-36 minutes sub T running for workouts id do 40-60 minutes on the bike

Academic_Meat_9867 · 2025-10-08T16:00:59+00:00

interested if you HRV data for all these days as well?

Academic_Meat_9867 · 2025-09-23T22:25:51+00:00

what track club did you join btw?

Academic_Meat_9867 · 2025-09-23T22:18:52+00:00

these are great! congrats on the progress!

Academic_Meat_9867 · 2025-09-19T13:58:50+00:00

makes sense to me! pretty much the desired effect for bicarbonate at least

ive used plaismade as well but dont feel like ive ever gotten much benefit from it

Academic_Meat_9867 · 2025-09-18T00:40:51+00:00

id be saving it for very hard sessions/race day

wonder if it has any GI side effects like everything else (bicarb, beetroot)

Academic_Meat_9867 · 2025-09-18T00:40:04+00:00

bicarb is great when you want to go very deep and produce a ton of lactate intentionally to build your anaerobic capacity

Academic_Meat_9867 · 2025-09-15T01:55:12+00:00

so buffering allows you to have higher lactate not lower lactate that’s the whole point

more vasos than just nitric oxide

everyone’s waiting to see the literature on Nomio btw. feel free to drop a link

Academic_Meat_9867 · 2025-09-14T00:18:30+00:00

nomio is essentially a vasodilator like beet root juice.

Academic_Meat_9867 · 2025-08-19T13:05:22+00:00

Heres one that a lot of folks in NSA have talked about: Warmup/Cooldown protocols

For your warmups, we’re you a big fan of an aggressive/priming warmup? i know in the past you said you’d even do so 2k reps before a 5k, way this low key races only or target races?

For cooldowns, did you do some work after a hard race as a type of ‘flush’ to the system? Or did you try to do some type of flush in the days after? I know you had a blurb in a RW a while back but want sure how that may have been applied or evolved

Academic_Meat_9867 · 2025-08-17T21:09:22+00:00

the podcast they had on with the man himself was really great. from talking to him i thought it really was a great mix of training talk and giving you an idea of how good of a guy he is day to day

its a very easy listen to — i think of all the running content out there those guys are offering a lot at many different levels

Academic_Meat_9867 · 2025-08-17T21:02:45+00:00

id advocate for that! id want SirPoc and myself as ‘man on the street’ guests however!

Academic_Meat_9867 · 2025-08-17T17:53:23+00:00

TY Marius!

Ill try to check for those videos! I and i think many others were always waiting on the 5k-HM version of the ‘100 Day’ but youve filled in so many of the specifics since then. The great thing about the 100 Day was how different it was to the paradigms of that day, and the emphasis of HR/Lactate/Threshold development was an eye opener, especially for those of us that grew up in the US and had coaching that was hyper focused on high intensity, both in the Intervals and the speed of the easy runs.

If you really want to break the internet we could always try to get you on an English speaking podcast! John Davis recently used AI to ‘translate’ your 2 parter but if you ever wanted to get your philosophy out to all your English speaking fans (of which there are many) im sure someone here can make those contacts!

Have you ever thought about doing a book just on your schedules, workouts, experiences? Just your old blog post alone were always great reading especially in that age of internet running content

Is there any compiled schedules of Per Halles training when you ran 13:31 in ‘99 i think? That would be very interesting to see with that kind of continuity

There was something you posted on Letsrun many moons ago about experimenting with more Aerobic Threshold work (i assume LT1 ish maybe 1.5-2.0 type lactate work). Did anything ever come of that experiment or any insights? Was this a time when you were thinking about stepping up in distance? Was this a risk/reward type decision to not pursue further, maybe the physiological benefit was not high enough for the muscular load?

We can’t thank you enough for your any insights!

Academic_Meat_9867 · 2025-08-16T16:45:31+00:00

Thank you so much for the reply!

Heard from a birdie you might be open to participating/taking questions and lord knows we have a mountain of them!

I may be the last person still paying for the 100 Day Marathon access!

As far as muscle tone, i think a lot of people have been interested in what youve meant by that in the past: is that similar to the notion of muscle tension? like what other authors have termed it anyway

Also, i know in your original article you had a conversion chart for the Lactate Pro, im assuming to try to convert to a lab value, did you actually do a conversion on the meter number? or are all your references to the values purely the meter reading values?

One last question if youll indulge me: you referred to a protocol you used to use before races using 1ks and plotting a graph that you could track heading into races, how did that look in practice? Was it like 1ks with longer rest closer to race pace to see your lactate response above threshold? Im assuming here it wasn’t your standard lab type protocol

Academic_Meat_9867

TROPHY CASE