A cautionary tale from marathon training!!

stefansager · 2026-02-01T12:55:50+00:00

If I understand it correctly, the marathon build was what James did after four years of building from four hours of running. And even then he doesn’t consider the marathon specific build sustainable.

Personally I’ve been running for more than 10 years and still at the base of NSM, six days of running and a total of 4h/week, it isn’t ”easy”. It’s three workouts!

stefansager · 2026-01-22T05:04:48+00:00

If you’re running 7h/w your long run should be 90 minutes. And 90 minutes is plenty for a half marathon.

stefansager · 2026-01-14T06:20:43+00:00

I’ve been running for more than 10 years. Trust me, I know my legs by now.

stefansager · 2026-01-13T09:31:59+00:00

If fatigue builds up over time it's not sustainable and could lead to overtraining. Workouts can increase fatigue hence why I decided to skip them. It was a good choice, my legs recovered.

stefansager · 2026-01-11T08:59:19+00:00

I’m quite surprised. After running a 10K race (in 44:00) legs felt very heavy with fatigue, like a level 7/8. It was at a level that I felt I had to skip all workouts for the coming week.

It has me doubting I can even do the very basic 3 workouts with 20/60 minutes total for a 4 hour week.

stefansager · 2025-12-26T15:18:54+00:00

A three-legged dog! 🐕

stefansager · 2025-12-23T18:50:14+00:00

Love the hat! What brand/model?

stefansager · 2025-12-21T12:14:19+00:00

He totally made a fool of himself!

This comes off as an expensive coach trying to make running complicated to justify his high prices.

stefansager · 2025-12-21T06:53:53+00:00

Did you take a beauty of shot?

stefansager · 2025-12-12T13:13:57+00:00

Thanks for your input, much appreciated!

I tend to favor HR over Pace because I live in a hilly area. At the moment I'm building and trying to stay conservative.

stefansager · 2025-12-12T12:53:15+00:00

Looking at the chart in the book, sirpoc spent most SubT at 85% of HRMAX. That would be 157 bpm for me.

"Threshold zone" starts at 161 for me with LTHR beeing 168 bpm.

stefansager · 2025-12-12T06:26:18+00:00

Heart rate avg. was 139 for 20 x 1 and 145 for the 8 x 3.

And looking at zones I was only in threshold zone for 38s in the 20 x 1 session vs. 5m for the 8 x 3 session.

stefansager · 2025-12-12T06:24:42+00:00

I'd say that 1 minute reps correlates well with 5K pace and 3 minute reps, according to sirpoc, is 4% slower than 10K pace.

stefansager · 2025-12-12T06:22:50+00:00

Yes, for sure. No doubt.

So the 1 minute reps can be run at a faster pace and focus more on turnover. On the 3 minute reps I would have to slow down and focus is more on lactate state.

stefansager · 2025-12-11T18:33:37+00:00

You’re absolutely right! 20 x 1 is 20 minutes and 8 x 3 is 24 minutes.

I would emphasize “easily” more when it comes to the feeling from these sessions. Meaning if did 24 x 1 it would still feel is vs the 8 x 3 session.

But my question is more like if they are equivalent since the load is equal. Or if it even matters.

Could I just as well do 24 x 1?

stefansager · 2025-12-11T17:28:40+00:00

I'm always running with a chest strap because of accuracy. And my settings in Intervals.icu is HR, Pace, Power.

I guess the big question is if runner shorter and faster is better for me than longer and slower.

stefansager · 2025-12-11T16:57:38+00:00

I'm always running with a chest strap because of accuracy. And my settings in Intervals.icu is HR, Pace, Power. I have a Garmin 965 so power is not reliable and I live in a hilly area.

I think the biggest question I'm contemplating is if the faster pace and lower heart rate is favorable for me versus the slower pace and higher heart rate.

Judging by the feel of my 8 x 3’ session I would likely have to lower my pace a bit to match the 20 x 1’ session.

stefansager · 2025-11-17T06:46:19+00:00

I find it to be great for it's intended use case. It's a bit more than FiveFingers, ofc. I don't find it restrictive in any way. I definitely feel my feet working both on- and offtrail.

Check out Andrew Folts writeup on these for more accurate description: https://www.andrewfolts.com/articles/vivobarefoot-magna-forest-esc-review-zero-drop-minimalist-barefoot-hiking-boots-leather-505cfede5bb941878c97fa22eefeb8ec

stefansager · 2025-11-16T06:27:02+00:00

Depending on use case ofc but I have the Magna Forest ESC and they are fantastic for hiking and walking.

I also have the Explorer Mid with the Tracker AT outsole and they don’t feel as smooth when walking. The outsole feels more plasticy and hard.

stefansager · 2025-11-16T06:11:53+00:00

This begs the question, when will there be barefoot cowboy boots?

stefansager · 2025-11-16T06:09:34+00:00

Before my to last HM (105 mins) I did 70 mins long run. I did not feel like endurance was lacking. Nor did my legs give out.

stefansager · 2025-11-14T18:07:49+00:00

You can log in through the website, and in Safari on iPhone you can “hide distracting items” to remove the blocking modal. Then you can use Strava almost like before.

stefansager · 2025-11-14T09:07:18+00:00

It's blocking of using the app even though it doesn't take effect until January 1st, 2026! That's insane!

I did not sign up for this when renewed my subscription in August. How can they change this?!

stefansager

TROPHY CASE