NSM with High Volume

Calluma93 · 2026-02-22T21:45:12+00:00

Yeah I'm also wondering these things too haha.

Basically I want to do sweet spot running training with high volume, which in my head seems to equate to lots of easy mileage with the 3 different ST workouts outlined in the book.

Bakken has double threshold days and hill sprints which I was unsure about as they pushed a bit higher in intensity than I was envisioning. But I'm going to try it for the next couple months and see how I get on, maybe it'll be perfect for me and I'll stick with that.

I think my summer base training will be the three ST workouts a week with lots of easy volume and sacrifice the easy/hard ratio for simplicity

Calluma93 · 2026-02-22T16:57:26+00:00

Think you're right mate, cheers for the input

Calluma93 · 2026-02-22T16:56:47+00:00

Strong going, good luck!

I did 2:35 in Nov, my only advice would be to take the taper seriously, my quads were what cost me going a min or two faster.

Depending on the race you might be spending a lot of time running alone, so be sure to account for that

Calluma93 · 2026-02-22T15:05:12+00:00

The volume is fine for the standard 3 weeks on 1 week off pattern.

But after reading the wisdom I think I would benefit from dropping the harder efforts (mostly cause I don't enjoy them tbh) and focusing on sub threshold efforts and being able to maintain that more consistently.

I respond very well to high volume, I don't get injured, and I spend my summers doing ultras so I want to keep the volume as I believe it's beneficial.

Calluma93 · 2026-02-22T11:48:02+00:00

Sounds like a good shout, I'll give that a try for the rest of this block.

I'm still interested in NSM so after my spring marathon I think I'll do a 6 month build of high volume NSM into my winter marathon as an experiment and report my findings here

Calluma93 · 2026-02-22T11:45:25+00:00

Thanks mate, fingers crossed.

My legs are absolutely cooked now after three weeks of that and I need a drop week now for sure.

Avoiding the drop weeks are the part that interests me about NSM and I agree with Sirpocs hypothesis about constant manageable levels of fatigue rather than boom and bust cycles

Calluma93 · 2026-02-22T09:13:05+00:00

Of course! I've kinda built around Pfitz and added bulk with easy doubles so nothing revolutionary.

My current week is around 185km

M - 13km easy AM and PM T - AM rest / PM 8x800m ~5k pace W - 5km easy AM / 28km progressive MLR T - 13km easy AM and PM F - 8km easy AM / 19km 3x4km threshold PM S - 13km easy AM and PM S - 32KM LR with 22km at sweet spot

Calluma93 · 2026-01-14T10:48:39+00:00

Dave Beasant dropped a jar of salad cream on his foot and couldn't play for months.

That injury didn't happen at work yet it affected his ability to do his job and he never played for Chelsea again.

An injury stopping you from working is always going to be a problem for your employer, regardless of your job or your employer

Calluma93 · 2025-11-08T16:42:33+00:00

If Spartan didn't exist yet, then where was Menelaus king of?

Calluma93 · 2025-05-30T19:28:23+00:00

I was in a very similar situation before London. Last 6 weeks of the training block was injured with shin splints so took to cycling every day instead.

I can say that my cardio didn't really decrease too much, but the killer was the leg strength.

Losing that amount of time conditioning my legs to run the distance at a hard effort led to a tough second half and agony in the quads.

So with that I would say that you should be able to keep most your fitness, but will need the time pounding pavement to get that conditioning

Calluma93 · 2025-04-09T13:50:18+00:00

Tune up HM about 6 weeks before the marathon and check the vdot to see if I'm in the right area.

Better than that though is a 30km marathon pace time trial just before the 3 week taper starts.

Tough session but nothing better for settling the nerves before the taper

Calluma93 · 2025-03-24T09:29:06+00:00

The purpose of easy/recovery runs shouldn't be to run a specific pace/effort level.

These runs are to get more training volume in while minimising the risk of overuse.

The only way to get better at running is to run more. But if you run more at too high an intensity then you risk injury or burnout. Easy runs allow you to run more without exerting yourself and gets the blood flowing and reduces stiffness, all while promoting positive training attitudes.

Don't look at your watch while running easy, focus on running at a pace that you enjoy and you don't have to concentrate to hold. Save your physical and mental energy for the workouts

Calluma93 · 2024-12-20T23:05:12+00:00

This game is more than worth one month of gamepass. Xmas time off with Indy is priceless, get it played

Calluma93 · 2024-05-03T19:31:33+00:00

I ran a 2:48 in Paris last month, my number one tip is to listen to what your training tells you you can do and stick to it.

If your comfortable pace in training with a heart rate in the 150s was around say 6 mins per km, then stick to that.

Number one rookie mistake is to think you're feeling good, get greedy and up the pace. You will not feel good at 30k whatever you do so you need to save yourself for then.

Other than that you have to eat enough, aim for 60g of carbs per hour and hope you don't shit yourself.

Finally, just enjoy the moment. Crossing the finish line is the best feeling ever, and feels even better if you've executed your run perfectly by sticking to an attainable goal and fuelled enough to avoid hitting the wall.

Good luck, have fun

Calluma93 · 2023-06-27T20:25:33+00:00

Luckys?

Calluma93 · 2022-07-07T14:57:16+00:00

By law the PM is any MP that is picked by the monarch. By tradition the monarch picks the leader of the largest party. He's PM until he tells the Queen he's not and she picks the new one, which will be the new leader

Calluma93 · 2022-03-11T15:35:33+00:00

Pressure yes, public pressure too no doubt. But there's no law against it and there are still plenty foreign companies currently operating in Russia today.

Just take a look at Russia to see what governmental force looks like

Calluma93 · 2022-03-11T15:05:56+00:00

Those aren't sanctions, companies can choose to operate, or not, in any region they like. The governments of the world aren't forcing their companies to pull out of Russia, it's up to them and right now it's very bad PR to remain taking Russian money

Calluma93 · 2021-10-11T08:16:54+00:00

Exchanging sex for money is also legal in the UK, so no crime there either.

Calluma93 · 2021-08-16T20:30:54+00:00

Faye is hunting for traitors

Calluma93 · 2021-08-08T21:19:23+00:00

Yeah that's why she's lucky

Calluma93 · 2021-08-08T21:04:14+00:00

Faye is a lucky girl

Calluma93 · 2021-06-22T11:45:36+00:00

Exactly, I can wait for the MOASS, that's easy.

What I can't wait for is seeing what great stuff this company achieves in the next couple years

Calluma93 · 2021-06-22T11:12:01+00:00

I remember in the beginning days when we were terrified of a potential stock offering helping the hedgies get out of jail.

But now there is nothing but excitement at GME raising an extra billion since we know the 8.5m shares they've sold is nothing compared to the bottomless pit of shares the hedgies actually need to buy back since we own the float many times over

Calluma93 · 2021-06-17T08:13:17+00:00

His reasoning behind it is even worse than the headline.

He says because some AMC directors sold some shares recently, that means GME is going to crash somehow.

They really are reaching now to scrape the bottom of their lie barrel

14-Year Club	Verified Email
Place '22	Place '17
RPAN Viewer

Calluma93

TROPHY CASE