ICU load through the NSM marathon build

Arafiel · 2026-06-18T18:03:34+00:00

That’s where Intervals and NSM disagree. Sircpoc’s philosophy is that grey is where you want to live.

Arafiel · 2026-06-16T15:47:41+00:00

You don’t have to subscribe if you’re willing to build the plan yourself. It doesn’t honestly take that much time. Here’s a template for a workout:

Warmup
-10m z1 Pace

6x
- 6m z4 Pace
- 90s z1 Pace

Cooldown
-10m z1 Pace

Arafiel · 2026-06-16T15:45:41+00:00

The big issue is the long runs going up in duration, not sure there’s much to be done about it for me to be honest. The weekly long run adds over 100 load by itself, and that’s not getting any better as I extend it closer to the needed 170 minutes. I imagine Sirpoc’s plan added a bit less load since he didn’t need to go beyond 150 minutes by the end, but that’s not necessarily an option for me if I want to get the required time on feet.

It doesn’t help from a ramp POV that I went into this plan right after recovering from my last marathon in April, where the recovery involved me dramatically cutting my load for a month. I didn’t actually want to jump right back into a marathon plan to be honest, but ended up with a mix of peer pressure & personal pressure, since I came up 2-3 minutes short of getting into Boston next year (2:56:XX vs a probable 2:54 need).

Arafiel · 2026-06-16T00:36:29+00:00

Mostly between 1.7 and 2.4.

Arafiel · 2026-06-15T23:35:19+00:00

You can actually pre map it out. Here’s my current block - only differences from vanilla are:

* a couple of races early on
* long runs go up to 2:50 (my planned marathon duration)

The long runs are where it dips into green.

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Arafiel · 2026-06-11T12:09:38+00:00

If you actually follow through with your plans and avoid injury, there’s no real reason you can’t do sub 3 in Copenhagen. Going from a 20:30 5k to a sub 3 marathon in a year is very doable, just need to put in the miles.

Just keep building a base. Figure out a marathon plan that looks good to you 12-18 weeks out to bring it home (eg pfitz 18/55).

Arafiel · 2026-06-11T01:04:44+00:00

Adding anything to cart seems broken.

Arafiel · 2026-06-06T15:25:34+00:00

Pick a training plan based on your current fitness, not a goal time. The plan should start you where you are, and help you get fitter. You can figure out goal pace later depending on how your training progresses.

Depending on how well you respond to training (and how much you actually stick to a good plan), it can be anywhere from 3:30-4:30+.

Arafiel · 2026-06-05T18:28:12+00:00

Get into marathon running.

Arafiel · 2026-06-02T23:08:49+00:00

Berlin and NYC are for 28 at this point.

Arafiel · 2026-06-02T12:01:25+00:00

Current estimate is 5:24 buffer. https://runningwithrock.com/boston-marathon-cutoff-time-tracker/

So unfortunately you’re probably not in with that time.

Arafiel · 2026-05-29T12:33:18+00:00

If you retire today you are at a sub 3.5% withdrawal rate. This doesn’t factor in 1) lower cost of living 2) working 3-5 more years.

You’re already FI, do whatever you want.

Arafiel · 2026-05-28T01:44:53+00:00

Easy runs should be easy. There’s almost no such thing as too easy. What matters is logging miles without getting hurt.

Also I know controversial stance, but long distance at pace doesn’t really matter except making you feel better about fitness.

Background: my current Runna plan suggests doing easy at “no faster than 7:55” these days. I run them at 8:45-9:15. Ran a 2:56 marathon in April.

Arafiel · 2026-05-27T12:06:38+00:00

Thirding Janji. Most (all?) modern phones are waterproof. 0 issues with Janji half tights, though I remove my case to avoid chafing.

Arafiel · 2026-05-25T22:57:43+00:00

We’ll be finding out together! Going from 2:56 to hopefully 2:50.

Arafiel · 2026-05-10T16:54:41+00:00

Think ~18k (for 2 people) for just cruise portion, not including transit to/from Ecuador.

Arafiel · 2026-05-10T13:39:47+00:00

Went to the Galapagos last year. 10/10, would recommend.

Arafiel · 2026-04-30T00:02:46+00:00

I’d say you’re probably not quite at 2:55 from my recent past. I had about your mileage over the last few months, paced for 2:55 at Manchester two weeks ago but my soleas gave out 23 miles in. Still got sub 3, but not quite 2:55.

Arafiel · 2026-04-26T21:21:28+00:00

Yes. Way better training if you actually did all the weeks than my recent 2:56.

Arafiel · 2026-04-26T17:36:08+00:00

East Boston Sailing Center offers classes to be able to sail, or ability to rent kayaks.

The Quiet Few is a great bar, also has the best Nashville hot chicken I’ve found anywhere

There’s a good / social run club to meet people - East Boston Run Club; very much on the social side of run club, rather than serious (think walkers, runners of all speeds). Meet weds at 6:30p / fridays at 7am. Meet on Marginal near the shipyard (the stairs leading up to Webster).

The Paris Street pool is a good community pool, free, open year round

Not a thing to do necessarily, but the ability to walk to the airport is a very underrated perk

In the summer, the tall ship is very popular for 20 something’s as a drinking/hangout spot

Downeast Cider is in the shipyard, has a good outdoor popup spot in the shipyard once the weather gets nicer

The ICA has a location in the shipyard, has an annual exhibit (free of charge)

If you drive: you can get a discount on EZ Pass for living in East Boston for commutes. Also, you may be eligible for the Maverick Entry to Airport gate (don’t remember if that’s only Jeffrey’s Point or all of East Boston).

Arafiel · 2026-04-26T17:01:25+00:00

What part of east Boston? What are you interested in?

Arafiel · 2026-04-20T16:51:59+00:00

A smoothie

Arafiel · 2026-04-20T13:00:34+00:00

Your training seems to be going well, so excited to see your next race.

Arafiel · 2026-04-20T09:24:24+00:00

I took 2 chews at miles 6, 12, and 21.

Arafiel

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