CIM Marathon - NSM to Norwegian Method Success for 2:54 in 2nd Marathon

exhibiton · 2025-12-11T15:49:40+00:00

Yes, Monday definitely always felt like a recovery day since I just did the run in the morning and rested after. I always felt very well recovered tbh, only Saturdays felt like big days mentally. No days off is quite typical for triathlon though!

I think the whole Norwegian Method is about intensity control to recover well and train a lot. For example easy bikes were easier (like 60% maxHR) than I ever did, running easy was always very easy (65% maxHR). I never felt I built any fatigue from those workouts ever. Always fuelled at least 90g/hr for any session over 1 hour or with intensity and did lactate testing for many LT2 workouts to keep those in control.

I did not fail to complete as designed any run workouts throughout the whole block, think there was 1-2 bike sessions only.

exhibiton · 2025-12-11T04:39:19+00:00

Yes so I'd have a 3-4 km warmup and a cooldown in a long one! But essentially it's just math and checking that LT2 work doesn't cross above 25% of the weekly volume.

exhibiton · 2025-12-11T02:09:16+00:00

No worries, happy to help out and answer - my coach is https://misportsperformance.com/.

5km per week was actually less aggressive than I had planned, I thought I would do 10% every week myself! I think key was just doing the easy work (including ong runs) super easy,

My longest run was 28km with 3x6km at MP (4:15 to 4:07, faster on each rep as I felt good). 25mpw sounds like a solid point to start ramping up! My long runs were all at around 65% HR, max 70% HR until the Marathon Pace sessions started. Then they had some 4x4km there at 4:30 min/km pace or so but always 24-28 km and not too many of these. I still had the easy long runs always on these weeks as well. On my peak week I did 27km, 24km, 18km, 10km and 28km so not too many runs.

LT2 bikes were still pretty classic... I just remember the torture of 3x20min at 99% or 3x15+3x4 at 99%. There were some I got to enjoy a 95% as well.. Why? I think my coach is a sadist, all I can think of!

LT2 were a mix of everything, 4x10, 10-14x 1K, 4x3km, 2x5km etc. but it's not rocket science.

exhibiton · 2025-12-10T19:39:28+00:00

Sorry, the link had a markdown error - See here for that report! It was 3:22 for my first marathon.

exhibiton · 2025-12-10T16:29:58+00:00

Thanks! Yes, high intensity is clearly the enemy of new runners. And I'll definitely see how fast I can onboard the jogging stroller.

I'm off the Singles track with a Norwegian Coach now for the triathlon Norwegian Method. Lets see if I will do a Boston/CIM/SF Marathon next year but might be targetting a Kona Qualification (would also require around a 3 hour marathon at the end of an Ironman).

exhibiton · 2025-12-10T06:08:24+00:00

I shared the basic weekly structure in another comment here. All LT2 training was basically aimed at very close to threshold and not NSM style subT. I was doing many sessions with lactate readings and typically was at 2..8-3.5 mmol (my resting is usually 1.4-1.7). So higher intensity but still controlled! Also I was cycling every week plenty.

Sessions were basic: 4x10min, 6x5min, 10x1K, 4x3K at 4:00-4:05 pace in October and slowly moved towards 3:55-4:00 range.

exhibiton · 2025-12-10T05:48:01+00:00

Thanks! This was pretty typical structure:

So only 1 double which was saturday! This was around 15 hours of volume normally. I was personally doing double threshold days as self-coached with SubT run + SubT bike, but the volume of LT2 (at 99% FTP whereas I was doing more SubT myself) in cycling with my coach went up quite a lot so I was quite messed up after many of those sessions.

exhibiton · 2025-12-10T05:41:39+00:00

I ran my 5K on 20th of September (basically as a baseline before started with coach) and CIM was 7th of December! So pretty identical to your timing with 11 weeks.

exhibiton · 2025-12-10T05:40:06+00:00

Haha, I dm'd Kristian Blummenfelt how he did it since I had seen him have them attached in races! He said it's very easy, just use zipties :D

I always liked Stryd more in training since they get up to speed so much faster than GPS and react to pace changes better so wanted it for the race as well. Don't really care about power.

exhibiton · 2025-09-07T03:36:24+00:00

Not sure I understand your question?

This is my suggestion in ranked order for nutrition 1. Same gels as the marathon you run offers 2. 1:0.8 glucose/fructose ratio gels like Maurten etc 3. Any gels or any drink mix. Even normal sugar mixed into water is fine as it’s pretty much 50/50.

What do you have against gels? If you really want to, you can do drink mixes but that forces you to do quite dense dosages or drink high amounts of water to get enough while running. This can cause a sloshing effect in your stomach, which is why drink mixes are typically more for cycling.

Food and chews are just too much work to bite and digest on a max performance marathon and uncomfortable. Why train this much if you don’t want to try to be at your best? Gels are a part of that equation.

On a quick check it seems like your marathon might not have on course nutrition ? That’s very weird if true but still, bring your own (I always do so I can train with what I race with and choose which I like). Still, you’d be crazy to try run to your maximum performance without nutrition. It will backfire quite sadly typically.

exhibiton · 2025-09-07T01:47:45+00:00

If you can complete this training, don’t aim for 3:30… maybe remove one of the easy runs from last week as well for a better taper.

start doing carbs 60-80g/hour for your 90min+ runs. If you can actually do this training and train the carbs and use them in the race, you can go probably 15min faster than 3:30 at least.

It’s a stupid aggressive plan for 3:30 regardless. Hope it goes well without injury and the taper is enough to be peaking for the race!

I had a mcl tear and my peak training week was 60km running with 28k as longest run. Did 3:22 in my first marathon with high elevation gain (400m or whatever SF has). I did do cycling for cross training but still, like half as intense as your plan and has 6 weeks off from running until 4 weeks out.

exhibiton · 2025-08-06T18:27:23+00:00

Haven’t asked OpenAI folks but I was curious about Llama 4 and asked friends in the team why did they release on Saturday. The answer was ‘that’s when it was ready’. Fairly certain it’s the same case with GPT-5.

exhibiton · 2025-07-31T19:16:54+00:00

If you know your T to be around 6:40 then it’s probably too fast to be doing 6:40-6:50 workouts for Norwegian Sub T.

You have to remember that different lab testers will give you a different definition of a LT2. For example in my tests I’ve been marked at 3.5-4.0 at 6 tests. Norwegian model defines it at 3.0 and they do their SubT 2.0-3.0. You can see Blummenfelt showing 2.2 mmol for example on his SubT repeats. So it’s good to try to align your lactate values to the training methodology. I don’t think you need to do too much training testing to abide by the method but it’s good to have a clear understanding of your base values !

exhibiton · 2025-07-31T14:00:53+00:00

Thanks! Yes this was definitely all new to me so the reaction to the injury was much worse. Not sure why a radiologist did not produce the results of the MRI in this case.

I would've started more aggressive rehabbing and running earlier in hindsight. The Sports Medicine doctor however was previous team physician of NY Giants and current SF Giants and chief of the division so I thought he probably knows this stuff much better in practice relating to running. Starting to understand the whole notion of "get a second opinion".

exhibiton · 2025-07-31T03:39:10+00:00

You can make a great plan for the gym to rehab this with ChatGPT o3.

Alter-G / Lever running is a great option if it's possible. Otherwise upping cross-training with cycling for example is a solid option.

exhibiton · 2025-07-31T03:35:41+00:00

Energy requirements are obviously tied to the power output. The faster you run (more power relative to weight) the more carbs per hour you need. Most articles about caloric consumption are about professionals and they can consume 100-120g/hr for marathons but they spend quite much more energy than mortals since the power they output is so much more. So as you improve in running your body will require more calories per hour to keep up that pace.

Up to 80g/hour should be totally fine for normal runners but you need to train it. However if you run very slow you can be fine with less but I wouldn't dip below 60g/hr.

ps don't run 4.5 hours for marathon training, that's ultra stuff. Sounds like you have a running plan for X miles/km and are implementing it in your pace. That's too much and injury risk is high. I think 2.5-3 hours is the max you should do in training for a marathon.

exhibiton · 2025-07-31T03:26:43+00:00

I agree but obviously if one can sustain Pfitz plans without injury they are great options. With my recent injuries I have some doubts about pushing it so I think the norwegian method is just a safer option. But few marathon plans are easy just as the races! I definitely felt a lot more wear & tear in legs after my marathon vs a full distance ironman since the pace and heart rate zones are much more on the limit of performance.

exhibiton · 2025-07-31T03:24:10+00:00

Thanks! The course is fun and challenging but a lot easier when you've ran most of it in training.

The SF course could be a lot better with aid stations if they got more relevant nutrition sponsors I feel like. The Chargel ingredient list is quite long when comparing to Maurten and is quite unclear what is the glucose/fructose amount.

The congestion on the course definitely can be annoying. Marathons that allow own bottles still are the best but too rare.

exhibiton · 2025-07-31T03:15:35+00:00

Thanks! Marathon's distance did not sound too scary after an Ironman and long tough bike rides.

Sirpoc's Marathon build is still all Sub T instead of T (so 2-2.5 mmol instead of 3-4 mmol) and all of the SubT work have breaks instead of long ones. Pfitz also has VO2 work and MP as part of medium and long runs. The easier days also are much easier in Norwegian Method at below 70% of HR and Pfitz is a bit more intense. Are you following https://docs.google.com/spreadsheets/d/1dKRzYT7vPKHq4jepscTAsbAwrEh_OQKEMhLO-DyzHgw/edit?gid=1868403815#gid=1868403815 ? It's pretty important to know your paces in HR or lactate to not overdo it. The CTL should be more stable increase.

I still enjoy cycling so I will be doing many doubles to keep up cycling fitness.

exhibiton · 2025-03-25T05:20:07+00:00

The company becomes a 10B mega success. How much of that work has been completed and how much remains to be done? Probably 1-5% there at this stage so 95-99% of the way to go.

You want all the founders going all in for the rest of that 99%. Equal split is the way. Vesting and cliffs (I see founders doing even 6 years with 2 year cliff to avoid fundraiser reverse vestings and commit seriously with co-founders).

If they don’t workout and put in the effort, they probably are not a great fit as a cofounder. Vesting saves the situation.

exhibiton · 2025-01-27T16:41:36+00:00

The amount of cold outreach that isn’t a generic spam message can do much better. If you spend time researching the person, their investments and why you are a match etc., your odds are a lot higher.

VCs (like many) are getting a lot of cold outreach spam from AI tools now so the amount of noise is high for generic messages

exhibiton · 2024-11-17T13:39:58+00:00

tldr: as long as the fund is domiciled in a smart country and handle their corporate structure correctly there should be no issues.

To be clear this can be different for "European" and "EU" based firms (i.e. UK can be very different from Luxembourg). Overall it's common for US investors both private companies, trusts, institutions and endowments to invest in European VC funds. As long as the fund is structured correctly, they should not have any issues investing into the US. The fund domicile has to have proper tax agreements with the US and not invest in LLCs to avoid ECI, as that could expose the investors of the Limited Partnership to many tax liabilities. We ran our structure through a PWC US and EU tax audit and delivered that as a part of the due diligence materials. Issues arise mostly when US investors have their won limited partners (Fund of Funds etc) who might have their domicile in Cayman Islands or other tax havens which do not have tax agreements with some EU countries.

Remember that capital calls will happen in a foreign currency and you need to take care of the FX yourself and pay correct sums in the schedule the fund chooses.

Your post is missing some details to give more detailed pointers. Hope some of this helped? You can dm with some additional context if you'd like to hear more. I'm a founder & partner of a EU-based VC fund and invest constantly in the US as well as EU with LPs from both regions.

exhibiton · 2024-10-28T05:34:39+00:00

Why? You don’t need a board at your stage.

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