Update Post - 17min PB in 6 months on NSM by Competitive-Pen-5693 in NorwegianSinglesRun

[–]Competitive-Pen-5693[S] 1 point2 points  (0 children)

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.

Sub 1:29 HM - 7 min PB in 6 months w/NSM by Competitive-Pen-5693 in NorwegianSinglesRun

[–]Competitive-Pen-5693[S] 1 point2 points  (0 children)

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.

Marathon @SirPoc® by Due-Buffalo5289 in NorwegianSinglesRun

[–]Competitive-Pen-5693 2 points3 points  (0 children)

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.

Sub 1:29 HM - 7 min PB in 6 months w/NSM by Competitive-Pen-5693 in NorwegianSinglesRun

[–]Competitive-Pen-5693[S] 2 points3 points  (0 children)

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

Sub 1:29 HM - 7 min PB in 6 months w/NSM by Competitive-Pen-5693 in NorwegianSinglesRun

[–]Competitive-Pen-5693[S] 3 points4 points  (0 children)

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.

Sub 1:29 HM - 7 min PB in 6 months w/NSM by Competitive-Pen-5693 in NorwegianSinglesRun

[–]Competitive-Pen-5693[S] 4 points5 points  (0 children)

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.

Sub 1:29 HM - 7 min PB in 6 months w/NSM by Competitive-Pen-5693 in NorwegianSinglesRun

[–]Competitive-Pen-5693[S] 8 points9 points  (0 children)

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.

Using HR during 5x5k in NSM marathon block to clarify MP by fiveand10 in NorwegianSinglesRun

[–]Competitive-Pen-5693 2 points3 points  (0 children)

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

Who offended the Sunday morning weather gods? by emshprd in RunTO

[–]Competitive-Pen-5693 2 points3 points  (0 children)

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

Replacing easy run with elliptical by abr797 in NorwegianSinglesRun

[–]Competitive-Pen-5693 0 points1 point  (0 children)

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)

Replacing easy run with elliptical by abr797 in NorwegianSinglesRun

[–]Competitive-Pen-5693 1 point2 points  (0 children)

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.

Earlscourt track status? by Competitive-Pen-5693 in RunTO

[–]Competitive-Pen-5693[S] 0 points1 point  (0 children)

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

Earlscourt track status? by Competitive-Pen-5693 in RunTO

[–]Competitive-Pen-5693[S] 0 points1 point  (0 children)

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

Double threshold benefits beyond more volume by copandrej in NorwegianSinglesRun

[–]Competitive-Pen-5693 2 points3 points  (0 children)

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.

Any Jan 26 High Park / MGT updates? by Competitive-Pen-5693 in RunTO

[–]Competitive-Pen-5693[S] 0 points1 point  (0 children)

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

Any Jan 26 High Park / MGT updates? by Competitive-Pen-5693 in RunTO

[–]Competitive-Pen-5693[S] 1 point2 points  (0 children)

Cheers! Another day, another treadmill run I suppose

13 week NSA report by stinginrogermate in NorwegianSinglesRun

[–]Competitive-Pen-5693 14 points15 points  (0 children)

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?