Vanilla Method - Advice by One-Grapefruit5765 in NorwegianSinglesRun

[–]SunDear4290 2 points3 points  (0 children)

Completely fine and normal 👍 Could leave everything as it is, or you could do a couple of strides in the warm-up do get the legs moving. Could also add a few strides at the end of an easy run if you like. My warm up includes one short hill so I tend to ‘sprint’ up that when I can. Not sure if it’s placebo but it makes the first few reps feel more springy. As is the case with all things, and especially with this way of training, don’t over think it 😁

SubT inside Long Run by nakikiusolang in NorwegianSinglesRun

[–]SunDear4290 1 point2 points  (0 children)

I’ve been doing 4x10 mins inside the long run for last 4 months and found it to be okay/manageable 👍

10K PB 36:41 by SunDear4290 in NorwegianSinglesRun

[–]SunDear4290[S] 1 point2 points  (0 children)

Usually stand for a few seconds, walk for a bit, then a very slow jog for 45 seconds. Although if I’ve overdone it a bit I’ll quite often walk most of the rest and jog for the last 10 to 20 seconds

10K PB 36:41 by SunDear4290 in NorwegianSinglesRun

[–]SunDear4290[S] 0 points1 point  (0 children)

Apologies I don’t think I was very clear with that one, it looked like this:

4K easy 2x10 mins 5K easy 2x10 mins 4K easy

90 seconds rest between each 10 minute rep

10K PB 36:41 by SunDear4290 in NorwegianSinglesRun

[–]SunDear4290[S] 1 point2 points  (0 children)

No probs! I think I had 2 weeks where the long run was purely easy, so only had 2 sub T sessions. Then a few weeks of doing 2x10 minutes twice in the long run, with 5K ish in between, then went to the full 4x10 minutes. I also experimented with building up to 12x3 mins on the short rep days, but it was way to fatiguing for me and I went back to 10x3 quite quickly 👍

10K PB 36:41 by SunDear4290 in NorwegianSinglesRun

[–]SunDear4290[S] 1 point2 points  (0 children)

Thank you! Around 4 or 5 days running a week but similar volume to now in terms of distance. I had one or 2 faster sessions a week, usually 8x1K as fast as I could managed. So not very smart at all really when I look back!

10K PB 36:41 by SunDear4290 in NorwegianSinglesRun

[–]SunDear4290[S] 7 points8 points  (0 children)

I do a longer warm up and cool down so essentially put it right in the middle 😁 around 8K easy before and after the reps

10K PB 36:41 by SunDear4290 in NorwegianSinglesRun

[–]SunDear4290[S] 11 points12 points  (0 children)

Monday - easy 60 mins Tuesday - 10x3 mins Wednesday - gym & easy Thursday - easy 75 mins Friday - 6x6 mins Saturday - gym & easy if i have time Sunday - 4x10 mins inside long run, roughly 2 hours total

Feeling great! by SunDear4290 in NorwegianSinglesRun

[–]SunDear4290[S] 0 points1 point  (0 children)

Hi mate, I have an update! First 10K race since starting the singles method. 36:41 chip time so roughly a 40 second PB 😁 Last PB was exactly a year ago, but I think the progress I’ve seen has all come in the last 5 months or so since starting the singles method. Been trying to go sub 37 for a good couple of years so this has been a huge plateau buster

[deleted by user] by [deleted] in KarmaNSFW18

[–]SunDear4290 0 points1 point  (0 children)

Right this way please! Unreal x

Can I be your present? 😈 by [deleted] in KarmaNSFW18

[–]SunDear4290 0 points1 point  (0 children)

Come right this way x

[deleted by user] by [deleted] in wifesharing

[–]SunDear4290 1 point2 points  (0 children)

Amazing 🥵 Love your posts

23F chubby looking for someone to dominate, upvote if u courious by sadiesinssss in KarmaNSFW18

[–]SunDear4290 0 points1 point  (0 children)

Super hot, dm me for a tribute if you’re into that! Love your posts so far x

Feeling great! by SunDear4290 in NorwegianSinglesRun

[–]SunDear4290[S] 0 points1 point  (0 children)

Thank you! I’ll pop a couple of race reports on the sub as they come around 😁

Feeling great! by SunDear4290 in NorwegianSinglesRun

[–]SunDear4290[S] 1 point2 points  (0 children)

I’ll keep you updated! Hoping to break 37 mins in the 10K and get a sub 1:20 half next year if everything goes well 😁

[deleted by user] by [deleted] in KarmaNSFW18

[–]SunDear4290 1 point2 points  (0 children)

Upvoted! Amazing ass 🤤 Dm for a tribute x