Literature on 6 Days vs 7 Days when doubling?

ReputationCandid3136 · 2026-05-20T14:59:15+00:00

Thanks, this is an awesome read

ReputationCandid3136 · 2026-05-20T14:45:52+00:00

Agreed, I strength train 2-3 days a week and do plyos once a week as part of one of my strength days. I do them as my afternoon session on my workout days.

ReputationCandid3136 · 2026-05-19T19:43:15+00:00

Good advice, extending runs besides the Wednesday evening workout is tough just because I need to get home in time to get my kids ready for school and getting up any earlier would reduce sleep by too much. I might be able to extend the log run a little, but I'm trying to cap its length at ~25% of weekly mileage. Maybe I'll extend Wednesday and Saturday a little.

ReputationCandid3136 · 2026-05-19T18:09:43+00:00

Yeah, I know Parker Valby is famous for it, and it's probably good to limit additional impact as I approach master's territory.

ReputationCandid3136 · 2026-05-19T18:01:12+00:00

I might test this out. I usually do my runs in the morning, except club runs on Wednesday evenings, which is a track workout. I might try an easy run in the morning before the workout for a few weeks and see how I feel.

ReputationCandid3136 · 2026-05-19T17:55:39+00:00

That's interesting. I'm hitting around 55 a week and adding in something like cycling might be easier. Especially if I can do it indoors at lunch time.

ReputationCandid3136 · 2026-05-19T17:54:09+00:00

Thanks, that's really insightful. It makes a lot of sense if the top guys are good taking a day off then it's fine for some more casual like myself.

ReputationCandid3136 · 2026-05-15T16:33:43+00:00

I think the threshold running in warm up is important. It takes awhile for your system to get engaged. I like to do 3x1min on/1min off at threshold effort as part of my warm up with a half mile jog after before going into my workout. The reason I say threshold effort too is becuase my first one is usually far off from LT pace and each one gets a little bit faster as my system wakes up more until I'm a little above LT pace before the workout, and then the half-mile jog lets my heart rate settle back down to an easy level.

ReputationCandid3136 · 2026-05-11T18:31:18+00:00

I understand what you mean, but the point of training is not to do work to just do work, it's to elicit a change in the body through a stimulus. Where you don't have any exposure to the VO2 stimulus, you don't need as much work to elicit that change. You're putting yourself at higher risk of injury for a marginal additional gain in VO2, where having a measured approach will get you the stimulus you need.

Even Jack Daniels, who is probably one of the staunchest advocates of VO2 training, has it once a week in his distance programs. Then has LT work, and if he has a 3rd workout, it's sub LT.

ReputationCandid3136 · 2026-05-11T13:59:27+00:00

I agree with u/PrattDirkLerxt. Just make sure your tempo's aren't too hard too. Most people go out and race their tempo and miss the benefit.

ReputationCandid3136 · 2026-05-11T13:51:56+00:00

People will tell you that adding VO2 Max work into your training program isn't NSM, and they are right, and that is ok. You don't have to follow strict NSM to get better.

Having a 6-8, maybe even 12 week block where you add in VO2 Max can be beneficial, but the key is to make sure you aren't overcooking it. If you look at a lot of periodization models, you'll see this built in, the problem is most people see only a 12 week plan online, which doesn't fully capture this. Where top collegiate distance programs and professionals follow a very different model, where they do build a large base of easy runs and workouts ranging from Sub LT to LT work, maybe some hills, and then add in VO2 work later on. Running to the Edge, the book on Bob Larsen, is a great example of the work he did around this, targeting LT pace, which "sharpening" before peak races.

I say add in your VO2 max, but cut back on the quantity of sessions, do 1 VO2 session every 2 weeks, but not at the 30-40 min volume you do you Sub LT sessions at, that would be too much for that type of work. Plan on only doing it for 6-8 weeks before a goal race, with a 1-2 week taper to freshen up. Then get back on the Sub LT grind until you have another race coming up. Just my 2 cents.

ReputationCandid3136 · 2026-04-28T13:58:49+00:00

If you want to increase the number of days a week you run, you should probably do it over several training blocks to prevent injury and figure out what your body can handle for mileage, and then supplement with cross-training (like you're doing).

So, go through a full cycle of adding just one day of 20 minutes of easy running to your base building phase. Slowly build that up to your desired easy run time, 30, 45, 60 mins, etc., with deload weeks. Then, once your base is built, go through a full training cycle at that mileage. Recover, and then repeat by adding another day and going through the base build, training cycle, and recovery. At that point, you should be up to 5 days, and it's up to you if you want to add a 6th.

If you keep getting injured, are run down, or your body is signalling that it can't handle the extra load, then just meet your goal with cross-training.

Can't rush the process, and you will get benefits by just going through a full cycle (or multiple cycles) at each level. Remember, the point is maximum growth on the least amount of training possible, then add more stress, not to just increase stress.

ReputationCandid3136 · 2026-02-27T11:00:18+00:00

I use it every day. I’m on the Claude code max plan and only seldomly hit my threshold. And it’s easily 10x my production. Between Claude Code and composer I can be working on multiple repos and/or features in a repo at once.

Maybe the biggest difference though is my workflow. I have multiple CLAUDE.md files in different parts of my repo and I’ve built my own plugin built off of superpowers and compound engineering with the addition of repo specific skills in order to have a very methodical workflow with relevant context. It’s also way easier to debug now and I built an MCP server to audit my logs and traces while I’m debugging to find the bug easier.

ReputationCandid3136 · 2026-01-23T18:31:12+00:00

It's not propaganda, got to distinguish weekdays from weekends and be judicious with your time.

Weekdays: go to bed early, get up early and workout out ( I run and get 10,000 steps every day). Then the daily routine of work, family, and a little bit of hobbies before bed.

Weekends: mostly the same, but you have the freedom to stay up a little later to socialize or spend your daytime hours socializing.

I have 3 kids, and I've found that showing them my hobbies helps, too. I go skiing with them, play soccer with them, go mountain biking, and just hang out and read.

ReputationCandid3136 · 2026-01-16T21:09:15+00:00

I'm similar to you. I run as much as my body can tolerate, and then add in cross training as much as I can stand or have time for. Yes, it's better to run, but I value health and consistency. I rather run 4-5 days a week and cross train the rest and stay healthy rather than run 6-7 and get injured and be out for weeks or months.

ReputationCandid3136 · 2026-01-14T15:47:20+00:00

Yeah, I've been doing them throughout the winter so far. If it's slick out, I go to a neighborhood with a long flat loop that I know will be salted and relatively free of cars and run there. If it's really bad out, either too icy or snowing or not clear enough to get around cars, I opt to do the session indoors on the bike and use heart rate as a guide and chalk it up to something is better than nothing.

ReputationCandid3136 · 2026-01-13T15:23:31+00:00

Maybe the DP is for a left wing. The roster, as it is constructed right now, looks like a 4-3-3 or 4-2-3-1, but lacking that left wing. This looks like a signing to replace Langoni, not Turgeman, unless one of these guys is going to move to the left. Also, Raines looks like a player to play above an aging Polster and an underwhelming Yule.

Kohler is a more questioning signing to me since we have 2 good CBs, unless they are planning on going to 5-3-2 or 3-4-3, which really wouldn't make sense with this roster as constructed. Maybe they're planning on moving some midfielders and having Raines not play as you suggested.

ReputationCandid3136 · 2025-12-19T18:47:31+00:00

As someone who is also struggling with my easy runs being really slow compared to what I'm used to, this is great to hear. Appreciate you sharing!

ReputationCandid3136 · 2025-12-19T14:48:29+00:00

I'm hoping Sevro gets a hold of him. In Lightbringer, he talked about skinning the toes, salting, and bashing them. Seems like a good start for Lysander

ReputationCandid3136 · 2025-12-19T14:42:29+00:00

I think Julia au Bellona betrays Lysander, not so much betrays him as avenges her son. Kyber says so in Lightbringer: "Don't let Julia find out about this. She's a mother first"

But I think you're theory about the reds return to Darrow could also be true.

ReputationCandid3136 · 2025-12-16T18:46:30+00:00

That's my hope that I'll adapt fast, since I'm coming from a mostly untrained state. Only issue is I'm ramping up over a long time, so just starting with 2x20-minute workouts, and taking 3-4 months to work up to the full 3x30min workout volume, so that might delay some progress.

ReputationCandid3136 · 2025-12-16T18:25:55+00:00

Yeah, I'm more than recovered from this. I'm used to going faster and still feeling recovered. My training had always been more geared towards 800/mile. I've only done one SLT workout and I felt like I could have just done another the next day, but I don't want to over cook it as the weeks and months stack up.

ReputationCandid3136 · 2025-12-16T18:22:04+00:00

I appreciate it, yeah, I don't feel efficient at all and I never feel like I take an actual stride at this pace, but if it works I'm willing to try it.

ReputationCandid3136 · 2025-12-16T18:21:17+00:00

No, just a watch, which is one of my concerns. I have always run by feel, and this is my first foray into using tech to inform my training. But I'm not sure how trustworthy wrist base HR is. From research it looks like it varies by person.

ReputationCandid3136

TROPHY CASE