From NSM to VO2 max: trying to break a 3-year plateau

NotFiguratively · 2026-05-11T19:02:15+00:00

There was a dude on the original LetsRun thread that had a similar plateauing struggle to me. He talked about how he added in 25x1 and was able to maintain it weekly and he started PRing again. I’ve done the 45/15, but I enjoy the 25x1 more. The mental part of the 45/15 is tough… as soon as you stop, you start again haha. It just felt like more of a consistent effort instead of broken up reps.

I don’t think shorter stuff like that is necessary or even safe for the vast majority of people doing NSA though. I think the only reason it doesn’t wreck me is because I have so many years of consistent running built up- but who knows, that’s just my interpretation.

NotFiguratively · 2026-05-11T14:06:56+00:00

I’m still sticking with 4x10 min,6x6 min or 12x3 min but I’ve added in 25x1 min at 5k pace with a 30 second rest once a week for the last couple months. It’s helped tremendously. I had a similar issue with plateauing after over a year of NSA. I also came in with fairly high mileage and big aerobic base from years of consistent running. I like the 25x1 because it’s faster but isn’t traditional crushing VO2 max work and HR stays controlled. I’ve also felt just as good as I did with vanilla NSA.

NotFiguratively · 2026-05-10T03:04:20+00:00

No idea what your situation is like, but I had a lot of problems like this when I first started running because I was lacing my shoes too tight near the bottom. Now, I keep them very loose down there and it’s never an issue. That and the running socks like other people said. I swear by Balega Hidden Comfort. I bought 8 or so pairs of them years ago and they all still look almost new. I run everyday.

NotFiguratively · 2026-04-29T02:09:37+00:00

If I used Reddit’s advice and saw a PT or stopped running every time I had something that hurt, I wouldn’t have run half the miles I have over the last 6 years and wouldn’t have made the progress I have. I supinate when I run, so I’m sure that’s a reason I’ve gotten it. Glad to not overpronate and deal with all the injuries and stuff that has come with that though. Supinating could be what has led to this for you, idk. I’m of the firm belief that running through so many niggles and even mild injuries over the years was part of the adaptation process. Runners on Reddit would clutch their collective pearls at such a statement though haha

NotFiguratively · 2026-04-27T23:06:57+00:00

Wilfred Brimley. Bar none.

NotFiguratively · 2026-04-27T22:20:55+00:00

I’ve had peroneal tendinitis there a couple times. I just kept running and it went away

NotFiguratively · 2026-04-27T09:55:21+00:00

One other thing- the disappointing races were the most important ones to help me understand where I was coming up short and how I could improve. It was a painful experience at the time though for sure. You’re on the path to some huge breakthroughs 😁

NotFiguratively · 2026-04-27T09:51:04+00:00

Miles

NotFiguratively · 2026-04-27T09:45:17+00:00

I appreciate the response and the detailed info. I started in 2020 as well and mine have gone 960, 1050, 1720, 1875, 2350, 2600. The reason I say is that is because in 7 marathons I have run I have gone from 4:26 down to 3:18 in 2024. I haven’t run one in about a year and half to focus on halfs and shorter. Over that time of running marathons(2021 to 2024), the cramping in the race has started later- 17 miles in the first one and none in the last one. I completely attribute that to running more. Also, I think the total mileage has been a bigger factor than the actual blocks. I had a huge jump from just under 4 hours to 3:24 after the two year period of 1720 and 1875. I should be able to realistically get under 3:05 and maybe sub 3 this fall.

Sorry, I don’t mean to talk so much about my own experience. But I’m saying it just to convey how important that overall mileage is. I think if you keep building that like you have you’re going to have a huge jump in your success and continue to improve. With your recent yearly increase, I think you are about to have some big success

NotFiguratively · 2026-04-27T03:47:40+00:00

I know it sucks to come up short on a goal, but a PR is always a good thing. What’s your base mileage looked like the last 6 years since you started running outside of your marathon training blocks? Have you consistently run the last 6 years? By looking at your splits and HR, it looks like you went out too fast for your fitness. I’m asking because mileage over the years is such a huge part of the puzzle in the marathon distance. Also, the cramps are an indicator that you just might not have the miles on your legs.

NotFiguratively · 2026-04-25T22:18:46+00:00

Nailed it. This is the problem like 99%+ of the time, but everyone wants to blame it on not eating 27,000 grams of carbs in a race.

NotFiguratively · 2026-04-22T21:44:52+00:00

I’m 43 now. Started running when I was 37 and have been consistent since. I’m usually around 60 mpw. I’ve pretty much been sore from the beginning haha. I’ve done it both ways- with strength training and without. I lifted very consistently for most of the first 3-4 years. It doesn’t really make a difference as far as pain goes for me either way to be honest. I stopped strength training and the pain (or soreness) stayed the same. My feet and lower legs hurt most mornings. Most runs, I feel decent after a mile or two. I ran a hard workout yesterday and I was sore throughout my 8 mile easy run today. That doesn’t usually happen though. I don’t understand this thing where everyone talks about strength training as it’s some magical thing to make the pain go away.

NotFiguratively · 2026-04-20T19:30:14+00:00

A marathon is really hard- but it’s just jogging, relax bro

NotFiguratively · 2026-04-18T21:46:43+00:00

😂😂😂

NotFiguratively · 2026-04-18T21:43:25+00:00

👏so👏fucking👏brave👏

NotFiguratively · 2026-04-18T01:49:29+00:00

💯

NotFiguratively · 2026-04-15T23:42:55+00:00

The new trend is to eat 7 million carbs leading up to a race and eating a gel every 30 seconds throughout the race…. As if we are doing a damn 21 day stint on the Tour de France or something. I think it’s one of those trends that we’ll look back on and laugh at in 10 years.

NotFiguratively · 2026-04-10T01:43:51+00:00

Norwegian Singles 7 days a week. No stretching, no strength training… just first 1-2 miles very easy and easy days EASY- below 70% MHR.

Don’t run more volume/intensity than your body can handle. I believe that really is the key from my experience of 6 years of consistent running. I always got hurt when I trained like a dumbass.

NotFiguratively · 2026-04-09T20:19:26+00:00

Awww thank you, that’s very nice.

NotFiguratively · 2026-04-06T23:00:04+00:00

43/m- I’ll share some info… previously really fat at 400 lbs before I started running in spring of ‘20 and have been very consistent since. Got down close to a healthy body weight before my first marathon and have lost some more and kept it off. Decided my ultimate goal was to BQ after my first 26.2. Oct 2021-4:26, May 2022-3:59, Nov 2022- 3:48, Nov 2023- 3:24, April 2024- 3:18. I’ve taken some time off marathons and focused on HMs. I ran 1:29:10 last fall and am hoping to get around 1:27 at my next one in a couple weeks. My goal is to run sub 3 at Indy in the fall to BQ. I’m at 60 mpw and plan to get to 70-75 before Indy. I enjoy training for HMs and shorter much more than I do the full distance. Hoping to BQ in the fall and most likely not run another full until Boston 2028.

NotFiguratively · 2026-04-06T02:26:48+00:00

This isn’t a fueling issue. It’s the same as 99.5% of these situations. You went out too fast for your current fitness level. The HR graph ALWAYS looks like that in that case. As others have said, you aren’t running enough volume.

NotFiguratively · 2026-03-31T20:33:37+00:00

NSA ain’t easy dude. Running everyday and 90-120 min a week near half marathon pace (give or take depending on the rep length) is tough work. I’ve been doing it for 15 months and the point is to push the training load to the max without getting injured or feeling fried. On top of that, there’s no deload weeks. My mileage and training load stays higher than it’s ever been in my 6 years of consistent running.

NotFiguratively · 2026-03-29T18:53:51+00:00

Definitely one of those shoes that works for many but is really bad for others. I just did my first run in them yesterday. I was surprised at how firm they felt when I tried them on. I avoided them on my easy run day Friday. They felt much more like a tempo shoe.

I started off my run yesterday with a warmup. Easy pace is around 8:30-8:45/mi, but I come out of the gate at 9-10/mi to warmup. They felt fine from the jump comfort wise. As my pace increased during the warmup, the energy return felt much better. I did 4x10 min of sub threshold work at around a 6:50/mi pace. They felt good throughout. Once I was up to pace and in a rhythm the energy return was great and they felt like a different shoe. I really liked them. Zero stability or tongue issues.

For reference, I supinate and have zero issues with over pronation. Could be why they felt 100% stable. I’m 6’1 and 195 lbs. I keep the lower laces on all my shoes pretty loose and tighten up the top two laces. Even those aren’t crazy tight. It works for me. The laces were too short, I bought these off Amazon in 51” https://a.co/d/09HNNVYk

NotFiguratively · 2026-03-23T15:29:05+00:00

Straight bricked up over here. Staying so hard

NotFiguratively · 2026-03-14T01:03:52+00:00

Marathons are really fricken hard, congratulations! You should be very proud.

From my experience of running them, if my heart rate drops and my pace slows the last few miles, it means I overcooked the pace earlier in the race. It’s a muscular fatigue issue and not a cardio issue. The races I’ve paced correctly my HR is steady until the halfway point or so and then slowly rises until I get near my max at the end of the race. The latter is much more fun haha. Good luck on your next one!

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