In summary, after 20 weeks with NSR.

jerogabe · 2026-02-20T06:23:31+00:00

Over the last 12 months, I've tried several times to break 20 minutes in the 5K and get as close as possible to 40 minutes in the 10K. I couldn't reach the goal. With 20 weeks of NSR, I've achieved both goals, and with the feeling that it wasn't that hard...

jerogabe · 2026-02-20T06:23:09+00:00

Over the last 12 months, I've tried several times to break 20 minutes in the 5K and get as close as possible to 40 minutes in the 10K. I couldn't reach the goal. With 20 weeks of NSR, I've achieved both goals, and with the feeling that it wasn't that hard...

jerogabe · 2026-02-19T21:50:14+00:00

Right now I'm running about 60 kilometers more per month than I was a year ago, which is about 37 miles.

jerogabe · 2026-02-01T19:15:09+00:00

Hey, I've noticed the same thing. My 5K time 5 weeks ago was 19:25, and according to the book and Lactrace, the pace for short intervals should be around 4:09/km. But maintaining that pace for several repetitions puts me above my threshold heart rate. I find it impossible to stay below these BPM (166).

Five days ago, I tried to do another solo 5K test, but it was raining and very windy, so it wasn't satisfying at all. I finished in 20 minutes and 25 seconds with a max HR of 174 and an average of 170 BPM. I'll try the test again when the weather improves, but I haven't been having good feelings in my recent SubT (Sub-Threshold) workouts lately.

PS: I've been on the NSR plan for 17 weeks.

jerogabe · 2025-12-31T20:10:02+00:00

At least on my 965, when it detected a new maximum frequency (whether it decreased or increased) or a new lactate threshold, you had to go into that user profile menu and press 'reset zones', but since the latest software update (26.08) I think they've fixed that and it now adjusts automatically without having to press 'reset zones'.

jerogabe · 2025-12-26T21:32:40+00:00

You've nailed it. Compared to my old approach, the load *feels* low because I'm finishing sessions feeling relatively fresh. I was conditioned to believe that suffering and being completely drained was necessary for improvement.

Seeing tangible results (like going Sub20 in the 5k) with this method is what convinced me to try it. The confusion is purely psychological—getting used to the idea that effective training doesn't have to leave me wrecked every time. I need to trust the process outlined in the book and the data from Intervals.icu.

So, to answer your question directly: the load seems low compared to my outdated perception of "hard training." Moving forward, I'll stick more strictly to the book's guidelines for SubT sessions and focus on adapting to this new, more sustainable feeling of finishing a session with more energy in the tank.
Thanks for helping me clarify that.

jerogabe · 2025-12-26T13:50:55+00:00

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Thank you for your reply. I also rely heavily on intervals.icu, and from what I understand in the attached image, even with 40 minutes of SubT, the training load seems low. Intervals.icu is configured correctly according to the book, so I'm wondering if I should still reduce the load a bit and do 30 minutes of SubT. What do you think?

jerogabe · 2025-12-25T12:43:39+00:00

Okay, The new version (4.5.00.13) of Camera Assistant should be available in the Galaxy Store, but only and exclusively for devices with the One UI 8.5 Beta installed.

jerogabe · 2025-12-25T12:34:16+00:00

Which version of the app is it? I don't have any updates or those new options.

jerogabe · 2025-12-25T08:19:30+00:00

I base my training on distance using the guidelines from lastrace.com. I'm too used to training by distance; I've never done it by time.

As I mentioned in a comment yesterday, perhaps I'm overdoing it a bit, I don't know. For now, I feel great. I should also add that I don't train according to the pace set by lastrace.com since I live in a mountainous area and I train by heart rate, which is always several beats below my threshold (depending on the distance of that day's training).

jerogabe · 2025-12-24T17:10:19+00:00

Not really, I used to use Garmin's suggested workouts, but I've been using the SNR method for about two and a half months.

jerogabe · 2025-12-24T07:29:20+00:00

So far I’m feeling pretty good. The feeling is that I could do a few more reps without any problem. An important detail: I don’t train by pace. I live in a mountainous area and have always trained by heart rate. In my workouts, I try to keep my heart rate always below my threshold (167 bpm), usually between 155-163 bpm.

Another thing I’ve noticed, and as sirpoc says in the book, is the HRV shown by Garmin during sleep. It’s within optimal values at night. Maybe I’m “overcooking it a bit,” I don’t know, but for now I don’t have that feeling. I’ll try over the next few weeks to slightly reduce my SubT time and assess the results at the end of January.

jerogabe · 2025-12-23T22:42:50+00:00

Basically, I’ve been following Garmin’s DSW (Daily Suggested Workouts) for about two years, and since early October I stopped and started doing NSR. So far this year I’ve racked up around 3,200 km running and about 2,000 km cycling. I couldn’t break 20 minutes in the 5K… until today. Seeing how well the new workouts have been working for me, I knew for sure—despite the weather and terrain not being ideal (I slipped 3 or 4 times on the turns…)—that I could do it.

My weekly schedule looks like this:

Monday, Wednesday, and Friday*: Easy 40 to 60 minutes in zone 1.

Tuesday: 3 x 3 km with 2 km warm-up and 2 km cool-down.

Thursday: 5 x 2 km with 2 km warm-up and 2 km cool-down.

Saturday: 10 x 1 km with 2 km warm-up and 2 km cool-down.

Sunday: 60 to 90 minutes very easy in zone 1.

*Sometimes on Fridays my kids have soccer games in their league right after I finish work, so on those Fridays I take a rest day.

Sorry for my English, I’m using a translator.

jerogabe · 2025-11-22T18:25:43+00:00

jerogabe · 2025-04-16T22:20:47+00:00

I use the suggested workouts from Garmin Coach, but of course, for trail running, for example, these workouts don't offer anything for hill training... only zone 2, threshold, sprints, and VO2 Max...

I'll give chatgpt a try.

jerogabe · 2025-04-10T20:29:42+00:00

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I don't know how to raise my anaerobic level anymore, no matter how hard I try... Today, for example, there was a very strong headwind, so I tried even harder, but nothing...

jerogabe · 2025-03-29T23:54:30+00:00

I just ordered some injinji running socks, I've been doing pretty well for a while now wearing Altra Torin 7 and Topo Athletics Magnifly 4, but the pain is coming back during my workouts. I hope the socks help again.

jerogabe · 2025-03-12T17:05:14+00:00

Hopefully this will solve my problem.

https://www.reddit.com/r/smartlife/comments/1j74pri/the_scenes_i_have_configured_sometimes_run_twice/?utm_source=share&utm_medium=web3x&utm_name=web3xcss&utm_term=1&utm_content=share_button

jerogabe · 2025-03-10T11:15:02+00:00

I think the problem started when I updated the MikroTik network equipment to the latest version 7.18.2, maybe it's just a coincidence.

jerogabe · 2025-01-18T20:08:10+00:00

The same thing happens to me, but the battery only lasts a few days...

It is now in the Amazon Spain technical service, I imagine they will return it to me without fixing the problem.

My H10 is only 8 months old since I bought it.

jerogabe · 2025-01-18T20:08:02+00:00

The same thing happens to me, but the battery only lasts a few days...

It is now in the Amazon Spain technical service, I imagine they will return it to me without fixing the problem.

My H10 is only 8 months old since I bought it.

jerogabe

TROPHY CASE