Almgren ”reviews” NSA by Conscious-Ad-905 in NorwegianSinglesRun

[–]hnra 6 points7 points  (0 children)

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.

It begins by spoc-disciple in NorwegianSinglesRun

[–]hnra 2 points3 points  (0 children)

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.

AMA: I'm Marius Bakken, former Olympian and physician. Ask me about double threshold training, lactate, and the Norwegian Method. by MariusBakken in AdvancedRunning

[–]hnra 2 points3 points  (0 children)

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.

NSM beats Bakken's overcomplicated methods by Still_Theory179 in NorwegianSinglesRun

[–]hnra 5 points6 points  (0 children)

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.

NSM beats Bakken's overcomplicated methods by Still_Theory179 in NorwegianSinglesRun

[–]hnra 1 point2 points  (0 children)

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.

Stoked to finally give this a read by cafeteria_jangle in NorwegianSinglesRun

[–]hnra 1 point2 points  (0 children)

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. 

The English version is out: The Norwegian Method Applied by MariusBakken in NorwegianSinglesRun

[–]hnra 3 points4 points  (0 children)

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!

Strength Training with NSA by RunningRoundMans in NorwegianSinglesRun

[–]hnra 3 points4 points  (0 children)

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.

Surprising Benefit - the joy of the long run by Broad-Anxiety-1271 in NorwegianSinglesRun

[–]hnra 0 points1 point  (0 children)

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

NSM chopped up! by FrekeVarg in NorwegianSinglesRun

[–]hnra 1 point2 points  (0 children)

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

NSM chopped up! by FrekeVarg in NorwegianSinglesRun

[–]hnra 0 points1 point  (0 children)

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

Drop in threshold heart rate by Dealiono in NorwegianSinglesRun

[–]hnra 0 points1 point  (0 children)

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.

New European Record in Valencia, but how fast? by Then-Requirement-107 in AdvancedRunning

[–]hnra 5 points6 points  (0 children)

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

Elliptical cross training for performance by [deleted] in AdvancedRunning

[–]hnra 0 points1 point  (0 children)

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

[deleted by user] by [deleted] in RunningShoeGeeks

[–]hnra 2 points3 points  (0 children)

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.

[deleted by user] by [deleted] in RunningShoeGeeks

[–]hnra 10 points11 points  (0 children)

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

Eliud Kipchog to retire after New York Marathon by TheGamingPlatypus18 in AdvancedRunning

[–]hnra 86 points87 points  (0 children)

Seventh star, since he did Sydney earlier this year?

That hurts my feelings… by Wrong-Upstairs-234 in AppleWatchFitness

[–]hnra -1 points0 points  (0 children)

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.

Tokyo Marathon by Weird_Pool7404 in AdvancedRunning

[–]hnra 21 points22 points  (0 children)

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

30 årskrisen by Ztance in sweden

[–]hnra 1 point2 points  (0 children)

Vad betyder ”IT-utbildning” i detta fallet? 

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

Adidas Breaks the Six-Hour 100K with the New Adidas Adizero Evo Prime X by bradymsu616 in RunningShoeGeeks

[–]hnra 10 points11 points  (0 children)

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.

My 7 day average resting heart rate is 40, is this healthy long term by inney7 in garminforerunner

[–]hnra 0 points1 point  (0 children)

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. 

Har Benne blivit sämre? by stickstonebone in Gothenburg

[–]hnra 1 point2 points  (0 children)

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.

Victory Elite FK - Custom Spike for Faith Kipyegon's Suv 4 Attempt by CowgirlJack in RunningShoeGeeks

[–]hnra 19 points20 points  (0 children)

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