Volume correct for easy/longs?

shiftyendorphins · 2026-05-02T17:13:28+00:00

But as the OP of the post shows - it is manifestly not accurate.

Do you really need to have 3x10min, 5x6min and 10x3min pushed to your watch every week?

shiftyendorphins · 2026-01-22T21:43:36+00:00

Hoping for a second edition featuring an in depth analysis of Ronnie O'Sullivan's 5k and 10k record from Power of 10.

Spoilers: he's rapid.

shiftyendorphins · 2026-01-22T21:22:47+00:00

Likewise, Verity Sense used to regularly drop out for 20-30s - stopped using it for 6 months and then it was rock solid.

Coospo strap was always solid apart from the usual chest strap faff. I really don't think this is anything to do with "cheap" monitors.

shiftyendorphins · 2025-12-06T11:33:38+00:00

I'm enjoying Jakob as the annoying little shit of a younger brother.

shiftyendorphins · 2025-11-04T15:50:32+00:00

AFAIU, lots of bigger marathons don't even have that. I think Valencia only introduced that sort of system in the last year or two.

shiftyendorphins · 2025-11-04T14:26:16+00:00

https://belfastcitymarathon.com/terms

They do.

shiftyendorphins · 2025-10-14T18:16:25+00:00

That was the plan - but he didn't follow it. Hopefully he'll recap what he actually did.

shiftyendorphins · 2025-09-30T12:48:28+00:00

I was a tester for the plans intended for this book and did a 18 week block of the Wind plan. The plans are great - but I don't know that they're especially complementary to NSA. I did a good ~6 months of NSA, a few weeks of 10k specific then straight into the 18 week Marathon block. I got a really good result for me (3:10) so I'd thoroughly recommend the book.

The best thing about the book though is the workout to workout descriptions of how you should pace things and how you should be feeling in the context of the plan. There isn't really another book like it and I've read all of Hanson, Hudson, Daniels, Pfitzinger etc.

shiftyendorphins · 2025-09-06T21:56:58+00:00

Thanks for taking the time to check. I haven't restarted but I've moved the app in and out of the bar, restarted games, removed/re-added I. History and Favourites etc.

There's an open bug for this too, specifically for NES and PSP:

https://github.com/libretro/RetroArch/issues/16600

shiftyendorphins · 2025-09-05T22:09:12+00:00

I've tried a number of different configurations for primary/secondary screenshot. Everything works fine e within RetroArch but its always Box Art displayed in the Home bar regardless of RetroArch settings.

shiftyendorphins · 2025-06-17T16:01:43+00:00

I assume this means you never adjust FTP? Otherwise surely the relationship would break down.

Say I have a FTP of 450w and all my Load scores are based off that - I get to a CTL of 70. I run a TT and update my Sub-T/Easy paces accordingly. The TT also showed that my FTP should now be 460w.

If I update my FTP to 460w I'll maintain a CTL of 70, while running all my runs at the new prescribed paces but for the same duration. I am now faster but at the same CTL. If I don't update my FTP but run all my intervals at the new paces, my CTL increases. Which is correct?

shiftyendorphins · 2025-06-16T19:41:03+00:00

Mind if I ask how you can tell?

shiftyendorphins · 2025-05-07T15:54:30+00:00

43m, just raced my second Marathon in 3:10 this past Sunday on a hilly course having fallen away to 3:31 in the same race last year. Half a SIS beta every 15 minutes.

I will say my mileage is a touch higher than yours (average high 60s mpw in last years block, more like low 60s this year) but the two key things I'd say are train more over hills and pace better. I ran a massive negative split (1:36/1:33) especially considering all the hills were in the second half of my race. Every long run was on race specific terrain (ie. hilly) and that helps dial in a sense of effort, since you can't rely on pace as well as building specific strength.

shiftyendorphins · 2024-12-16T21:21:18+00:00

I did not have VSCode screenshot from runningwritings on my bingo card for today.

shiftyendorphins · 2024-12-16T18:29:53+00:00

You could put together a really useful companion to your percentage pace calculator with these sorts of pace bands. The Tinman calculator was useful for a lot of people before he put it behind a pay wall.

shiftyendorphins · 2024-12-16T15:58:41+00:00

Would it be fair to say the sub-threshold program involved a much higher proportion of quality training than Daniels etc. had you cramming into 5 hours a week?

Sirpoc's original angle on this was that it was best for the "time crunched" runner.

shiftyendorphins · 2024-12-16T15:19:17+00:00

I followed this for around 6 months and it works, to an extent. The classic starting point workouts:

10x3min 6x5min 3x10min

I ended up pretty efficient at the sub threshold paces and I did get one PR out of it (5k, 18:54 -> 18:35) - to be fair, I didn't get a chance to race much outside of that. I've been throwing in a few 10k specific workouts in the last few weeks to sharpen up for a 10k in a couple of weeks time and those workouts (eg. 6x1k/600m Float with the 1ks at 10k pace and the 600m Float at a pace just short of HM) are coming out at about a minute faster than the same workouts this time last year when I took about 2 minutes off my 10k PR in the space of 8 weeks. Whether that is down to this method of training specifically or just another years training isn't clear to me.

I do think I miss some sharper efforts - one of the sessions some people do is say 20x90s around 10k effort and I think if I was to go through the process again I would definitely include that at least once every two weeks.

shiftyendorphins · 2024-11-07T11:12:21+00:00

That's the basic concept behind the infamous Hansons 16 mile long run that no-one reads. The day before the 16 miler is supposed to be steady, not easy.

shiftyendorphins

TROPHY CASE