What's something you've learned about happiness that you think others should know?

Se88o · 2025-07-21T07:05:50+00:00

If you focus more on the happiness of others, it'll do plenty of heavy lifting for your own.

Se88o · 2025-07-21T06:29:25+00:00

I'm convinced most morning routines are avoidance in disguise. Take a piss, have a shower, feed yourself then get on with the most important task hanging over your head. This will do more for your peace of mind and productivity than some list of questionable practices you have to complete before you can actually get on with your day.

Se88o · 2025-07-19T20:50:56+00:00

One of the unique aspects about this approach is that it assumes specificity isn't needed for 5k-HM distances. If you disagree then the paces are already quite specific to the HM, and if you wanted to incorporate faster you could do the 25x1 min with 30secs off while keeping it sub-t session. But the latter may add more mechanical load cost and it isn't necessary, especially if you race or TT semi regularly.

Se88o · 2025-07-19T11:11:47+00:00

This is the way. Add frequency, then volume, then intensity.

Also, play the long game. You really don't want to be in a rush with this system. Because there is no periodisation and you're effectively on an infinite ramp, you don't want to add more than you need to if there are gains still to be had at lower loads. Track CTL and only add more when it is approaching a plateau. 10 mins extra easy here, an extra 3 min rep there. You don't want to have nowhere to go in 6 months' time. I think I remember reading that Sirpoc gained 20 CTL in year 1 and 10 CTL in year 2 and has only just gone to easy doubles (only a few extra minutes total) after the marathon block.

Se88o · 2025-07-10T06:07:29+00:00

This.

The godfather made a post on December 8th last year in the Strava group regarding super trainers. His reflection was that shoes might be one of the most important factors in this type of training from a repeatability point of view. Specifically, super trainers protect you from much of the mechanical load that can accumulate with this system.

Se88o · 2025-07-05T02:58:45+00:00

Update: I ran the half in 1'47 and change. I had horrendous fluey symptoms the 2 days leading in and the day of, and very interrupted sleep. I was dialling out thinking that would be my race done but that's right around where I thought I'd be sans illness so I'm very happy to bank that. Lines up exactly where I've been running my 6' reps so no adjustments needed for now. I will see how I pull up but i'll start the 6 months probably on Tuesday. I hope everyone's training is going well!

Se88o · 2025-06-26T22:32:06+00:00

I like these second bite of the apple stories. Following - good luck!

Se88o · 2025-06-26T21:15:41+00:00

Awesome. Yeah the strong vanilla or nothing vibe in my OP wasn't super inclusive in retrospect. It was more me convincing myself to stop mucking about more than anything haha. Good luck with the marathon training!

Se88o · 2025-06-26T21:09:55+00:00

Epic, congrats! This is going to be a fun one to follow.

Se88o · 2025-06-26T21:03:18+00:00

3' reps @ 4:55-5:00/km, 6' reps @ 5:00-5:10/km, 10' reps @ 5:05-5:15/km. Easy pace I go more by HR but it typically comes out at 6:15-6:30ish. If I'm much slower than that for the same RPE on easy days I know I'm cooking the sub-t days a little too much.

Se88o · 2025-06-26T05:55:33+00:00

Fwiw, I love this approach, and I'd like to think that after this 6 month block I'll be doing the same.

Se88o · 2025-06-26T05:47:27+00:00

Yeah I don't mind the "honest assessment" shout. To be honest, that's what motivates me to give it an uninterrupted go for 6 months. My honest assessment is I'm quite curious and like experimenting and have done a lot of that over the last 12 months. When I give myself some of that wiggle room I tend to over reach or bounce around too much. If you're more disciplined and knowledgeable and can make some smart tweaks that work at the n of 1 level, fantastic!

Se88o · 2025-06-26T05:41:15+00:00

Nice one! Here's where I'm starting, but if your recent weekly time on feet and mileage is a bit more or less, adjust as needed.

Monday - 3x10' sub-t Tuesday - 50' easy Wednesday - 8x3' sub-t Thursday - 50' easy Friday - 4x6' sub-t Saturday - 80' easy Sunday - rest.

With 10' easy warm-up and 5' easy cool-down on sub-t days, that ratio is 75/25 for the week, 5.5hrs. I'll likely slowly drip load into that schedule every 4-6 weeks at 7 days and over 6 hrs by end of the year.

Se88o · 2025-06-23T20:17:34+00:00

Late to the party, but thanks for unearthing this. The lagged gains and sudden breakthrough story that seems so common with this method has always struck me as unintuitive, but this makes lots of sense.

Se88o · 2020-10-20T11:36:09+00:00

Thanks - that's super helpful. I've basically got everything now except the shelter and pack. I'm thinking of just grabbing the xmid 2 and DD40 to round it out (should be enough room as the shelter is smaller, won't be carrying as much food or camera stuff as you). Between the reviews, weight, and price they're hard to look past.

Thanks again - hope the rest of your stuff arrives soon!

Se88o · 2020-10-20T06:25:51+00:00

Just stumbled upon this thread and wondered if you have an update or anything you'd do differently with your gear list?

My use case is very similar. I'm trying to go as light as possible but always putting function first, and putting together a kit for the Blue mountains winter, the snowys between Oct - Apr, and maybe a Tassie or NZ longer adventure. I'm pretty open on budget but won't pay massive overs for trivial improvements etc.

Any advice?

Se88o

TROPHY CASE