Modifying the Norwegian approach to lower mileage

Ronnie Lott shot himself? I wasn’t aware. My name comes from a football coach I had in college that coached DBs. He used to bust this one dude’s balls and call him Ronnie Nott because he played safety and he had an undeserved high opinion of himself. The name always made me laugh.

How many usernames do you have on here chief? Seems like you got confused and forgot to log back into the other one before you responded. Sounds like chronically online, dork behavior to me 😘

What time did you run in your marathon?

Browns fan here but grew up in the '80s and '90s. Loved seeing Ronnie Lott play. The Browns were good but the 49ers were on another level in that decade.

I remember when Walsh talked up Dixon and Minnifeld (our DBs) and then Montana, Rice and Taylor proceeded to shred them. This was in '87. And Dixon and Minnifield weren't bad either...

The Browns loved playing a ton of 3-4/4-3/46 hybrid looks under Marty, with cover-1/3 man coverage on the backend and the 49ers feasted on it. The team that gave the 49ers fits were the Parcells Giants and their 3-4 front and cover-2 shell boring base defense.

2:46 flat, but struggled with hamstring cramps the last 8km.

2:46 flat, but struggled with hamsting cramp the last 8km.

I have seem to have developed an insatiable appetite since starting this method.

hmm me too, can't eat when I want to. and eat too much when it hits hard...

At 4 weeks in your big jump realistically is still just benefiting from your prior work/marathon build. Good going all the same though. Very common to PB in all the shorter events following a successful marathon build. Aerobic development!

I’ve been following the schedule for about 4 weeks now (90 min sub-T, 7-8hrs total) and am noticing my HRV has been tanking (averaging ~ 95ms before, now down to low 80ms). I was averaging 7-8 hrs of running before starting NSM. Not noticing any major differences in RHR, and keeping workout paces on the slower end of what the calculators recommend while I adjust. Only other significant element I can think of is that I am living in Southeast Asia right now so easy runs are often in very hot/humid weather, but for the most part I do the sub-T sessions on the treadmill so the heat isn’t a factor.

Anyone else notice this when starting this program, or have any idea what might be causing it?

who cares about hrv rhr or whatever we're here to run fast dawg, how about you tell us about changes in your running heart rates

Sounds like it's working to me - greater stress/load should depress HRV, and this method is about more even distribution of effort throughout the week/month/beyond. RHR spikes for me when I've overdone things a bit. It sounds like your body is still adjusting to the increased load and workout style, but not in a way that's unsustainable. I'm not an expert though - this is just based on my experience and what I've read.

HR during runs is usually within recommended ranges, below 170 for the intervals (my threshold HR estimate is 173, sometimes I get close to that for the last few minutes towards the end of the workout) and try to keep easy and long runs under 145.

Are you potentially going too hard given the hot conditions? This is a good article explaining the nuances of HRV. Ideally with solely aerobic work you'd be seeing increasing trend, not a down trend.

simplifaster.com

Interpreting HRV Trends in Athletes: High Isn’t Always Good and Low Isn’t Always Bad - SimpliFaster

Andrew Flatt

Monitoring heart rate variability (HRV) can provide useful information about training. However, users must avoid using the black-and-white approach that high = good and low = bad. In addition, HRV scores in isolation can be m...

Link:simplifaster.com/articles/interpreting...

A sensible plan might be to replace a session with an extra easy day if you've had 3 low days in a row to see if it rebounds. The research literature is nascent but it may well be the case that you won't absorb or adapt to the training as well when in a suppressed state so skipping a session and absorbing the training may actually be the better long term choice.

Is a 15% drop really "tanking"? I wouldn't sweat that much difference. I'm usually around mid 50's and will also drop about 15% occasionally. It usually bounces back after a few easier days or just the next week. Plus, if you're going by your watches readings, I wouldn't take it as gospel either - I doubt they are highly reliable.

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Yikes - you know you're doxxing someone? You probably should ask them first ...

Also - the discussions on the strava group have a good amount of additional info that's relevant.