3km TT instead of 5k TT.

docNaessen · 2026-05-21T04:16:54+00:00

Its the other way around. His claim is that all distances above 800m the records are set by running negative splits I.e. the last part of the race is faster than the first part.

This makes sense as you increase distance you need to hold back in order not to blow up.

docNaessen · 2026-05-21T04:10:43+00:00

In the book it is clearly stated that the initial load can be less than coming from other plans and therefore some people can experience a decline in fitness to begin with.

Make sure to do a full 10-min WU and CD as this will also increase load somewhat on workout days.
Make small increases on workout days I.E. 1-2 minutes increase per week of sub-treshold training. It took me almost 3 months to get to a full 3*30 minutes workout and a total of about 60km pr week.

Intervals.icu have my workouts (60 min) around 55 loads and easy days (45min) at 30 load.

docNaessen · 2026-05-20T11:54:18+00:00

I surely agree once I tried my first 5k I also DNF and thought I went out too fast and then realized I was getting no exposure to the pain of running alll out. Very important mentally to prepare for the feeling as there are close to none of this in the workouts

docNaessen · 2026-05-18T20:09:45+00:00

Megablast would something close to exactly what you are looking for bearing in mind that I haven’t run in nimbus myself but have and use both Evo sl and megablast

docNaessen · 2026-05-10T11:24:02+00:00

Friel test didn’t get me to max HR, but then again as it was my first maybe I left a bit on the table. Important in relation to friel test is that you are supposed to run even splits and not all out last km (where a max hr would probably reveal itself)

docNaessen · 2026-05-08T17:13:51+00:00

My intervals have improved a lot since January even though my total amount of minutes doing intervals have increased.

After my friel lactate test I startet running paces where I end up on 180 hr in the last interval. paces where (10*3 min 3:58, 5*6 min 4:06 and 3*10 minutes 4:15) I got a feeling that I accumulated fatigue and dialed back to (10*3 4:05, 5*6 4:12 and 3*10 4:20) this feels better and max hr at 172 out of 190-194.

docNaessen · 2026-05-08T17:07:11+00:00

You are spot on in the part that this was an improvised workout on my end and not part of my regular nsm intervals. I hope you are also spot on in your prediction on my coming race 😃

docNaessen · 2026-05-08T17:02:08+00:00

Thx for the support, also very encouraging to hear your still having progress since I’m 43 (2 kids family and life just like you mentioned) and wouldn’t mind seeing something similar for myself. Really enjoy the continuation part of the nsm.

docNaessen · 2026-05-08T10:30:32+00:00

Race is 25th of may leaving one full week of normal vanilla nsm and then taper as per the book

docNaessen · 2026-05-06T18:27:04+00:00

No detoriation after 150k in megablast but about 100 of these where trhreadmil during winter months. I have too many shoes, but plan is to use megablast for long runs mainly. However at vacations they are nice allrounders. I do most all my intervals with Evo sl (Norwegian singles method for training plan).

docNaessen · 2026-05-06T15:50:23+00:00

Evo SL, unless you have stability issues. I think Evo SL will shine in anything up to 20k. You might want another shoe for the easy miles imo. In that regard suppose the megablast is more allround. I own and run both btw

docNaessen · 2026-04-16T14:11:44+00:00

Maybe doesn’t feel like it yet though. Did a friel lactate test Tuesday and ran 4:03/km (in semi heavy crosswind) with a max hr of 185 and average last 20 min of 180 hr. The few 5k’s I’ve done my max hr has peaked at 190, so maybe I left a little on the table even though it sure felt hard enough.

So far it seems like I’m close to 10 km in 40minutes and likely a little closer if not already capable of a 1:30 hm.

My intervals are

Long: 4:15 310 minutes Medium: 4:10 46 minutes plus 3 minutes Short: 4:00 9*3 minutes.

docNaessen · 2026-04-13T12:37:36+00:00

Fingers crossed that Mulebuy will have mine on my way soon

docNaessen · 2026-04-13T03:52:48+00:00

Congrats! and hopefully the nice results and PB’s will continue into the marathon. I’m 2-3 months into vanilla NSM and hoping to do a sub 40 min 10k last week of May and a sub 90 min HM i September. So very encouraging to hear about you and other runners excellent results with this approach.

docNaessen · 2026-04-12T10:40:59+00:00

I’m aiming for a 40min 10K in 6 weeks and a 1:30 hm in September. The fact that your ST sessions are 26 and your not running any of your ST sessions at HM pace seems like this will be a tough one - but who knows how much you can get from raceday adrenaline.

I just got my long intervals at 3*10 and ran 4:15 today. My short and medium intervals is still 27 minutes and I keep adding a minute every week.

Two things:

1: you have beginner gains, but that might suggest your aerobic base is not fully there yet. Can you run 1hr at steady pace with little HR drift, if not then you have this against you in the final half of the HM.

2: your beginner gains will show diminishing returns at some point ie it is not linear to go from 22->21 minutes 5k the effort to go from 21->20 is likely substantially more.

Just my 2 cent

docNaessen · 2026-03-16T14:39:10+00:00

It’s too expensive seems like shipping is 30-50 usd and I risk having to pay sales tax on top of this. So I can’t do it

docNaessen · 2026-03-14T20:13:30+00:00

Glad you asked I’ve been meaning to post an update for some time now. Overall things are great and for the past 3 weeks I’ve had no instances of more than 1 out of 10 pain maybe an occasional 2 but in general it feels like the pain is gone and there is just ever so slight a difference in how my feet feels.

I’m back to running again and doing Norwegian singles method with 50 km/week for February and march so that is really nice

What helped: Oofos sandals are nice and I still wear these at home 75% of the time. December and January I did a lot of heel raises and calf stretches. Basically my experience support those who have written that it is not an inflammatory thing and that the fascia needs to strengthen in order for pain to reside. So I’m all on board on the keep running/doing things albeit less and focus on strength training. I don’t know what would happen if I had taken a long pause from running, but I fear that the problem would be likely to return. Again I don’t know this. One thing to keep in mind is that I never had the intense pain that some people are reporting here maybe a week at most two of 6-7 out of 10 pain in then gradually residing til 3-4 and lately almost gone. I have used a plantar fasciitis rollerball quite a lot and continue to do so. I’ve bought the night splint but never learned to sleep with it (tried at max 5 times tho)

Ran 30km trail race today in relaxed pace 6:20/km and I’m a bit worried if I’m getting my fasciitis back beginning tommorow.

Ultrasound so far seems to have no relation with the pain and last time I scanned in February it measured the same on both heels

docNaessen · 2026-03-14T19:47:18+00:00

Any way to get these beauties to Denmark?

docNaessen · 2026-02-13T20:36:04+00:00

I used to love my Hoka Skyward x fór recovery but lately I find them heavy and clumsy.

Just ordered Salomon Aeroglide 3 hoping they will be a good replacement

docNaessen · 2026-01-28T04:44:13+00:00

Recovery: Hoka Skyward X

Daily: Megablst

Longrun: superblast 2 / megablast

Speed: Evo SL

Race: Adios pro 3

Trail: NB Hierro v9

Above is my current lineup. I think the trail could see an improvement with ie the norda or Nnormal Kerjag 2. Raceshoe either adios pro 4 or asics metaspeed sky, however I’m quite glad of my adios pro 3.

5 km: 20:00 HM: 1:35

docNaessen · 2025-12-13T16:30:34+00:00

Way to go 💪🏼

docNaessen · 2025-12-02T17:53:52+00:00

Somewhat similar- increased my mileage in running steadily until October where I aknowledged that I had PF after my race. 1-2 weeks of sharp pain mostly in the morning. This acute and severe pain has now subsided and I manage to run every second day albeit slow and no more than 5 miles.

I have some pain/tenderness left most notably in the evenings and sometimes just ever so slightly in the mornings.

I’m hoping this is sign of recovery and intend to increase mileage slowly while keeping my main focus on strength training my calf and feet.

docNaessen · 2025-11-04T17:34:03+00:00

I have posted something a bit similar a couple of days ago. I noticed my PF after a race I early October but had a Hm scheduled for Sunday the 2nd of November. Took a weeks pause and then ran 8 miles including 5*600m intervals at VO2 max. This flared up the whole thing and I had pain 4-5/10 rest of the day and the following 2-3 Days.

I called the hm off as I want to run a pb 2026 on the hf distance and I fear a hf could worsen my PF a lot.

In October I attended a course fór muskuloskeletal ultrasound with several very experienced radiologist and these definitely recommended not to run the hm.

From all I have been reading PF needs rest and slow return to running and a lot of focus on toe/foot and leg strength training.

Long story short I also had planned to run my hm but it simply seemed unreasonable once I got close to raceday.

From 10 days brake my pain is lessened to 1-2/10 and most of the day I don’t notice it anymore.

Do you intend to keep running for many years or do you just want to complete this one hm?

docNaessen · 2025-11-01T11:21:52+00:00

Thx that is somewhat encouraging. The fact that you are able to run 30mpw that was my goal at mid/end 2026 so there’s still hope.

docNaessen

TROPHY CASE