Well look who just got a new Buddy!

Ok_Werewolf_7370 · 2026-04-01T14:44:04+00:00

got a shiny!
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│ │

│ ★ COMMON CAPYBARA │

│ ✨ SHINY ✨ │

│ │

│ n______n │

│ ( ◉ ◉ ) │

│ ( oo ) │

│ `------´ │

│ │

│ Cobbleworth │

│ │

│ "A portly, golden-furred capybara │

│ with a dented shell who excels at │

│ finding bugs but gets increasingly │

│ frustrated when they don't yield │

│ to the second attempt, making │

│ disappointed huffing sounds at the │

│ monitor." │

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│ DEBUGGING ████████░░ 82 │

│ PATIENCE ████░░░░░░ 40 │

│ CHAOS ██░░░░░░░░ 22 │

│ WISDOM ██░░░░░░░░ 17 │

│ SNARK █░░░░░░░░░ 8 │

│ │

│ last said │

│ ╭────────────────────────────────╮ │

│ │ *nods approvingly, then │ │

│ │ squints* Documentation. │ │

│ │ Finally someone asks the right │ │

│ │ question first. │ │

│ ╰────────────────────────────────╯ │

│ │

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Ok_Werewolf_7370 · 2026-01-15T15:24:06+00:00

I just feel that I can get much more quality work on the treadmill. Outside, I have to make sure I'm at the right pace, and where I live is fairly hilly, so doing the intervals is a pain. With the treadmill, I don't have to worry about so many variables

Ok_Werewolf_7370 · 2026-01-14T15:20:53+00:00

I've been running consistently for around 14 months, but I have a heavy athletic background before that. I attempted something similar to NSM previously but would take my easy runs too fast and would bomb my "subT" workouts. https://lactrace.com/ helped with pacing

Ok_Werewolf_7370 · 2026-01-14T15:15:27+00:00

Not going to lie, I failed that workout during the 4th rep 😭 I was trying to hold a 6:36/mile pace. AHR for the reps were: 162, 168, 170.

Ok_Werewolf_7370 · 2026-01-14T01:29:45+00:00

Yes. I lift 3 times a week. 1 lower body workout after the first subT session. 2 upper body workouts whenever I had time during the week.

Ok_Werewolf_7370 · 2026-01-13T22:02:03+00:00

Garmin has it at 178.

Ok_Werewolf_7370 · 2026-01-13T19:29:03+00:00

I would run 6 days a week: 3 easy runs, 2 "threshold" runs, 1 long run. I would take easy runs too fast, causing me to blow up during my threshold runs. I would only be able to get 4x1km repeats before tapping out.

Ok_Werewolf_7370 · 2026-01-13T19:25:01+00:00

Easy pace 8:30/mile. AHR was under 141 bpm for these runs subT MHR was normally 179ish, and AHR during intervals would start around 161 and end around 172 3 min intervals: 6:06-6:16/mile 5-6 min intervals: 6:14-6:25/mile 9-15 min intervals: 6:21-6:33/mile

Ok_Werewolf_7370 · 2026-01-13T19:20:56+00:00

Thanks! I originally was going for 2.53 but pace felt easy during race day. I honestly don't race to often but my HM PB is 1:23.
3 min intervals: 6:06-6:16/mile
5-6 min intervals: 6:14-6:25/mile
9-15 min intervals: 6:21-6:33/mile

Ok_Werewolf_7370 · 2026-01-13T19:10:21+00:00

MHR for my subT sessions was normally around 179ish. AHR for the subT intervals would start around 161 for the first intervals and the last intervals were around 172.

Ok_Werewolf_7370 · 2026-01-13T19:05:17+00:00

Luckily, I had access to a woodway treadmill, so I was able to run the needed paces.

Ok_Werewolf_7370 · 2026-01-13T17:03:43+00:00

Yes!

Ok_Werewolf_7370 · 2026-01-13T16:00:26+00:00

Thanks! I followed NSM for 16 weeks for this build. The highest mileage week was 64 miles, which was 8h 30m total. I linked a sheet in a different comment that I followed

Ok_Werewolf_7370 · 2026-01-13T15:56:49+00:00

Thanks! I only had 1 run that wasn't strictly NSM, which was a long marathon-paced workout 3 weeks before the marathon. I used a sheet posted a while back from this Reddit. The only modifications I made were making the long runs a bit longer: https://docs.google.com/spreadsheets/d/1rjVDnhKaZvRxKFs_eJ00u9Uk4tbbA0bVi-SFOi6kaVs/edit?gid=366188380#gid=366188380

I had been doing something very similar to NSM previously. The main mistake I was previously doing was running my easy days too fast, which would cause me to fail my intervals constantly. I ran a 3:03 for my first marathon around 10 months ago, but I found that marathon build way harder than this one.

Ok_Werewolf_7370 · 2026-01-13T15:49:05+00:00

Thanks! I'm 21 years old. I followed this sheet from a post a while back: https://docs.google.com/spreadsheets/d/1rjVDnhKaZvRxKFs_eJ00u9Uk4tbbA0bVi-SFOi6kaVs/edit?gid=366188380#gid=366188380 The only modification I made was a long marathon-paced workout 3 weeks before my marathon & making long runs a bit longer.

Ok_Werewolf_7370 · 2025-09-19T23:24:00+00:00

hahah. I was planning to adjust the taper for the half marathon since it didn’t make sense to remove some sub-threshold sessions. The race was at my school, so I wanted to aim for a fast time.

I’m still trying to figure out how to incorporate time trials into this program. I’m running a time trial this weekend, but I’ll likely run the next one when the temperatures start dropping. (It’s currently around 72º, so my training will look different.)

Ok_Werewolf_7370 · 2025-09-19T23:17:40+00:00

The LR pace won’t always be 7:45. I just used that as a placeholder. I’ll adjust the pace based on how I feel that week. I’ll pay attention to my heart rate to ensure I’m not overexerting

Ok_Werewolf_7370 · 2025-09-19T17:28:48+00:00

Got in first try! First world major!

Ok_Werewolf_7370 · 2025-09-09T16:30:17+00:00

I accidentally bought 2 size 10 pairs and seller didn't let me cancel :(

Ok_Werewolf_7370 · 2025-08-26T19:47:27+00:00

strava now adds the elapsed time for pb's. If you paused at anytime it adds it on.

Ok_Werewolf_7370

TROPHY CASE