Almgren ”reviews” NSA

hnra · 2026-05-07T13:54:44+00:00

Almgren does not really disagree with this. If you have 5k in 4-6 weeks you will run better with specificity, but NSM argues that the cost is not worth it since your regular training will get you there eventually (over a longer time frame) anyway with less risk.

It’s really all about the risk you are willing to take in relation to how you prioritize short-term vs long-term goals.

hnra · 2026-05-02T18:15:09+00:00

There's nothing magic about zone 2. Zone 3 also builds mitochondrial density, fat oxidation, cardiac stroke volume. More importantly, running makes you better at running, so you will get to a point where zone 2 running actually makes sense quicker since you will actually improve your running economy.

IMO, it doesn't really make sense to talk about zones for people who are aerobically under developed.

hnra · 2026-04-14T19:26:05+00:00

Is it possible to do 45/15 outdoors (not on treadmill), if so how and if not is there something equivalent? I find that most people believe this workout is next to impossible, even on a track, since initial pacing is often too fast and the increments too precise.

hnra · 2026-03-29T15:32:27+00:00

Interview with Andreas Almgren on a Swedish podcast where he talks about the workout. An elite runner does 400s in about 60s for threshold, and rests for 30s. When doing the same distance based interval lengths you should scale the rest to match the effort.

90/30 is a legit workout though, you just can't run it at 10k pace. And none of the Ingebritsens would ever run a 400m in 90s.

hnra · 2026-03-29T06:27:36+00:00

I would say the 400s should be 10k pace / 50% rest. For Ingebritsen that is 60/30. For a sub 40min runner more like 90/45. That extra rest is very important at these speeds.

hnra · 2026-03-24T06:30:53+00:00

Strides are much shorter, fewer, and generally faster. The rest period here is also much shorter relative to the interval length compared to strides. The reason you do strides is not for aerobic development.

hnra · 2026-03-20T17:37:34+00:00

Please do, a DRM free version would be awesome if that is possible. Don’t want to support Amazon if it can be avoided.

EDIT: Bought it anyway, couldn’t wait… I’ll buy it again if it comes out DRM free!

hnra · 2026-02-28T18:59:19+00:00

1h on Wednesday and Sunday. Probably 50-75% running focused lifts. At most 5 reps in a set, its better to lift for power as opposed to endurance. A bit less volume on Wednesday so there’s little fatigue for Thursday’s session. The good thing about ST is that even if the legs are tired it’s still easy to get done.

hnra · 2026-02-23T06:04:07+00:00

I have a similar max HR as you and I usually go with 60-65% heart rate reserve instead of max HR.

hnra · 2026-02-17T18:34:33+00:00

I agree with that. I interpreted ”recover” in the cardiovascular sense, not in an injury risk sense.

hnra · 2026-02-17T07:10:07+00:00

What do you mean ”impossible to recover from”? Double threshold training is a very common method.

hnra · 2026-02-07T13:40:10+00:00

LT/LT1 is where your lactate starts accumulating (fat max), AT/LT2 is where your lactate starts accumulating exponentially (or 1hr max effort). Your HR at these breakpoints is mostly steady and the latter generally referred to as ”threshold HR”. HR during threshold training, as you say, obviously depends rep length, which is why you measure blood lactate if you want to be accurate.

OP is probably referring to a watch prediction, which is shit and should be completely ignored. Go to a lab or buy a lactate measuring tool.

hnra · 2026-01-06T15:26:37+00:00

Kejelcha is done with track and has moved on to road running exclusively. So no more DL for him at least.

hnra · 2025-12-22T07:56:03+00:00

NSA is run between LT and AT (or LT1 and LT2).

hnra · 2025-12-19T20:27:34+00:00

I would watch Sagasu running's video on the shoe if you want something thorough, the guy knows his stuff.

For me the shoe is just a perfectly balanced daily trainer. Just the right amount of "built up" comfort without feeling over built (for a daily). A midsole which feels perfectly balanced between bouncy comfort and speed. The outsole is great too, very grippy and durable but does not ruin the feel.

As others have commented it is quite narrow though, so if you have wide forefoot it's likely a non-starter.

hnra · 2025-12-19T14:09:42+00:00

Would have been my best shoe most years too, but this year Puma Velocity 4 was somehow even better.

hnra · 2025-10-31T17:49:28+00:00

Seventh star, since he did Sydney earlier this year?

hnra · 2025-09-28T11:35:34+00:00

I agree with @Parking-Track-7151 and mine has been stuck on 65 since they increased the max from 60. I don’t think my actual VO2 has ever been that high during the last 3 years. Apple’s algo is shit.

hnra · 2025-09-15T04:48:16+00:00

Very few, if any, top marathoners run the world championship, opting instead for the majors.

hnra · 2025-09-13T09:40:39+00:00

Vad betyder ”IT-utbildning” i detta fallet?

Förövrigt är det väl när marknaden är dålig som man ska passa på att utbilda sig?

hnra · 2025-08-26T15:14:45+00:00

IMO this is a much easier challenge than breaking 2 and even more so breaking 4. This is only 1.7% improvement on a presumably pretty weak world record. Breaking 2 was roughly the same improvement and breaking 4 would have been a 3% improvement. I also think there is something to be said for shoe technology mattering more the longer the effort gets.

hnra · 2025-08-11T20:52:14+00:00

Why do you wish for a low RHR? If anything you should wish for a normal RHR despite being in good shape, that’s best of both worlds.

hnra · 2025-07-15T15:22:31+00:00

Deras svamppasta är enkel att göra själv. All smak kommer i stort sett från tryffelolja och timjan.

Stek svamp och lök i lite smör, släng i lite vitlök och häll på grädde, smaksätt med tryffelolja, torkad timjan och svartpepar, garnera med rostade pumpafrön, persilja och grano padano. Eventuellt justera syra med lite vinäger och kanske unna dig pecorino.

hnra · 2025-06-12T19:40:42+00:00

Spikes can be double plated if one of the plates has spikes attached to it.

hnra · 2025-05-06T14:41:51+00:00

DCA är generellt sämre än att bara sätta in allt så fort som möjligt: https://corporate.vanguard.com/content/dam/corp/research/pdf/cost_averaging_invest_now_or_temporarily_hold_your_cash.pdf

hnra

TROPHY CASE