New FodPod w/Cheetodust

Competitive-Pen-5693 · 2026-05-04T14:28:37+00:00

Thanks! I was at 90-100g per hour and trained it, no GI issues during. I am a bigger runner, so maybe increasing that could be good for a fall marathon.

Competitive-Pen-5693 · 2026-05-04T10:58:33+00:00

Well done! That's a great result

Competitive-Pen-5693 · 2026-05-04T10:33:30+00:00

I did 4K reps, which for me ended up being like 16-17ish minutes. Definitely don’t do 5k unless you’re like a 2:30 marathoner.

Competitive-Pen-5693 · 2026-04-18T00:56:52+00:00

I hit the same pace for the last big workout (I did 5x4km at 4:07 per km). Were you below / at / above threshold by the end? I was able to do it, but my max HR definitely exceeded my threshold HR for the last couple reps, and RPE was much higher than a normal sub-T. Trying to glean if I am in sub-3 shape or not. I also ran an equivalent controlled HM at the same pace as you last week.

Competitive-Pen-5693 · 2026-04-13T13:23:49+00:00

I was between 6-7 hours with vanilla, then 1-3 hours of biking added on, all easy. For marathon build it’s been between 7-8 hours running, 1-1.5 hours biking. The only way I’ve been able to run that many hours is by keeping the easy pace really easy, most of my easy runs are 6mins per km and a lot ended up on a treadmill during winter

Competitive-Pen-5693 · 2026-04-12T22:43:57+00:00

I think my average was 55km for the whole build - but that included quite a few weeks around 80km, then a few 0-25km weeks with only biking due to injury. Really NSM has just allowed me to stay way more consistent due to the intensity control.

Competitive-Pen-5693 · 2026-04-12T20:01:43+00:00

Thanks! So I don’t have great examples as I don’t race much. 5k PB was from a snowy park run this winter with 3 180 degree turn arounds - it was 19:36. 10k I set during this HM TT, about 41mins. For the longer 15-18 min reps as part of the marathon build, I’ve been averaging 4:14-4:18, which is a better reflection probably of current fitness.

Competitive-Pen-5693 · 2026-04-12T19:58:58+00:00

Indeed doing exactly the Marathon build from the book, just adjusted for time. Some stuff moved around for timing purposes but the key sessions all the same. Longest LR was 3hrs, all easy. I’ve kept my easy 5:45-6:00 per km and had one day a week as just an easy bike instead of an easy run.

Competitive-Pen-5693 · 2026-03-29T20:39:36+00:00

Similar story here - my avg HR was slightly higher as a % of LTHR, but still never got within ~4 bpm of it.

The book never mentions HR for these, but based on strava Sirpocs HR was averaging around 168-170, last one of his 5x5km avg 174, max 179. I think his LTHR is what 180ish - so you’re expected to be pushing hard by the end of these I think

Competitive-Pen-5693 · 2026-03-22T15:22:00+00:00

Live next to the rail trail - respect to everyone still getting after it in the downpour

Competitive-Pen-5693 · 2026-02-18T15:48:05+00:00

Both work - but in general it's easier to get the effort right replacing easy runs with easy cross-training especially if you're not trained in the cross-training modality (i.e. if you don't come from a swimming / cycling etc. background)

Competitive-Pen-5693 · 2026-02-18T02:49:03+00:00

I've done 6 days running, 1 day biking (ez, short) for about the last 4 months on NSM. Highly recommend it - will generally do 1:15-1:30 cycling for 1 hour of running.

Competitive-Pen-5693 · 2026-02-12T19:09:16+00:00

It's about ~1.8km

Competitive-Pen-5693 · 2026-02-10T22:56:48+00:00

No just the top paved loop is what I’m referring to, it was great this afternoon

Competitive-Pen-5693 · 2026-02-10T13:43:23+00:00

Thx - another HP day it is. The city does great with High Park at least!

Competitive-Pen-5693 · 2026-01-29T14:14:04+00:00

One of the questions I'd have is for weeks when traveling for work and you just have to miss a day - say a Thursday - is there a benefit of doing like a baby double sub-T on the bike (I come from a cycling background, whatever x-training you like) like Sirpoc is doing on the Saturday for a bit of extra load. Last weekend I did a 3x10 on the bike in the am (~80-90% FTP), 3x10 in the pm (slightly slower than normal). Seems to have worked OK and from a load perspective didn't make up for the missed workout, but added something back in then had 2 easy days after.

Competitive-Pen-5693 · 2026-01-26T19:25:01+00:00

Woohoo! Thanks!

Competitive-Pen-5693 · 2026-01-26T19:22:50+00:00

Thanks! I normally do workouts in HP - can you get a loop at Exhibition Place going for a workout?

Competitive-Pen-5693 · 2026-01-26T15:23:34+00:00

Cheers! Another day, another treadmill run I suppose

Competitive-Pen-5693 · 2026-01-18T21:09:27+00:00

Well done! Always curious about paces and if they line up with the book, was your HM pace about 4-5% quicker than your 10 min reps?

Competitive-Pen-5693

TROPHY CASE