I've read the thread through recently. The best part were the people in the early days who refused to believe sirpoc was even real lol or that all his results were also made up. Or that he does secret speed work. Or that he was digitally altering his files, was even one claim lol
I think I enjoyed the marathon predictions the most!
I know strides are blasphemy for the purists, but I do throw them in every now and again. Although I can't say I have noticed any difference either way. But case study #1. I put it on the list of things that I would imagine make little difference either way.
I would likely put me a bit over 70% MHR in the afternoon or evening and right at or just below 70% MHR in the morning.
1.5x 10K pace would likely get me just under 70%MHR and be in line with recommended paces from Lactrace.
I went back and had a look. sirpoc around this time last year was still around 1.5x 5k pace, just slower on both fronts. Might just be a coincidence, but seeing Strava group and a lot of the very fast NSM runners there also seems about the same for them. I maybe have a slightly bigger gap, but I'm significantly slower. I agree with what's been said though, mostly going with HR my end and paces seem to work better for sub t workouts.
I don't believe stories like this and they all read the same. Show us your strava or race results
I've read the thread through recently. The best part were the people in the early days who refused to believe sirpoc was even real lol or that all his results were also made up. Or that he does secret speed work. Or that he was digitally altering his files, was even one claim lol
funny how he went from Tyler Durden to Jack’s smirking revenge
14:57 VDOT equivalent on a kinda hilly course (140 ft elevation gain most of which is from what looks to be 3 steep hills)
I was there today, live on the south coast and this is one of my local 10ks, along with Eastleigh which sirpoc won.
Surprisingly good field today at Lordshill , with sirpoc and the lad from Southampton having a pretty good battle from all accounts, with sirpoc just missing out. Fantastic run from both of them, a good minute or so at least ahead of some other quality regional runners. To be honest, he's definitely in the mix with real proper sub elite guys at this point. His age makes him stand out for sure.
Wasn't a particularly quick day or quick course! The final climb is a stinker and to nearly break 31 here, I would be surprised if he isn't well under 15 5k shape. About 60-70 seconds slower than Eastleigh for me usually, although I was still about 2km back down the road as he was finishing! So me being slower is an understatement!
Until he runs somewhere like Battersea, we are never going to know.
I don't believe stories like this and they all read the same. Show us your strava or race results
I've read the thread through recently. The best part were the people in the early days who refused to believe sirpoc was even real lol or that all his results were also made up. Or that he does secret speed work. Or that he was digitally altering his files, was even one claim lol
People don't want to believe it's real. They don't want to believe that following something so simple can yield good results. You must graft for your PBs, you must "go to the well" at least once a week! This cannot be reality!
Do you guys figure that there is a limit for how slow the easy runs should be? I find that my 60min easy runs fall in the range of 10+min/mile(6:13+min/km) at around ~125bpm(68%MHR). For reference my last 5k was about 19min flat.
For me this feels conversational to the point where speeding up feels unpleasant but it just feels very weird to look on strava and see all of my fellow parkrunners with slower times consistently training at 8min/mile (5min/km).
My fitness is still improving on the system but I was just wondering if I could be squeezing out some extra gains or if I should just be patient. Perhaps this question has been asked before by other people who are misinformed (myself included) on the purpose of these easy days in between workouts.
Do you guys figure that there is a limit for how slow the easy runs should be? I find that my 60min easy runs fall in the range of 10+min/mile(6:13+min/km) at around ~125bpm(68%MHR). For reference my last 5k was about 19min flat.
For me this feels conversational to the point where speeding up feels unpleasant but it just feels very weird to look on strava and see all of my fellow parkrunners with slower times consistently training at 8min/mile (5min/km).
My fitness is still improving on the system but I was just wondering if I could be squeezing out some extra gains or if I should just be patient. Perhaps this question has been asked before by other people who are misinformed (myself included) on the purpose of these easy days in between workouts.
I'm in the same boat - high 18, low 19 min shape and running easy days at 1015-1030 to keep below 70% mhr. I am trusting the process, but man it's an ego hit on strava lol. Don't worry about what others are doing, you're doing what you need to do. It's all about feeling fresh for what matters - the sub t days.
This post was edited 34 seconds after it was posted.
This was posted a few weeks back, but definitely worth a read. Very little benefit to overdoing on the easy days, and potentially downside if you’re overcooking yourself.
Yeah my easy runs look lame on Strava, but I have gotten used to it.
I can remember where the post was. Either here, Reddit or Strava. But the penny dropped with me when sirpoc said about walking up inclines perhaps on easy days. Or how guys he parkruns with locally and crushes, come past hom on their own personal easy days. If that is good enough for a guy who delivers results as a hobby guy I can only dream of, it's definitely good enough for a plodder like me.
Check in your ego at the door. But, I realise that's difficult. If I even see near 70% max HR I'm slowing down. As time has gone on, I've gotten more used to what easy actually is (I had no idea before lol) despite running 4 years. Also the discipline is increasing.
My sub threshold paces have increased, my easy runs slowed down a lot, but that's managed to get my volume up , stay injury free and increase my 5k time. Knocking on the door of sub 19 now, a few seconds short. Started out around an even more mediocre 20:40 about 7 months ago coming into using this method.
Downside is it's difficult to now go running with others on club nights that fit in with my easy days, as the club easy run even with the group I used to run with, is way too fast. This is despite me now being faster than the majority of them.
I don't believe stories like this and they all read the same. Show us your strava or race results
Pretty sure this guy posted on Strava this morning in reply to yet another "does this work?" question.
If not the same guy, just another success story but it's yet another guy that "doesn't exist" people will claim, with a 2+ minute progress over the last ~6 months.
Of course the argument falls down when 1. He does exist and 2. Again virtually everyone I've seen on Strava has open training.
Especially when considering there's 3500 group members . Sure it's a mess sometimes and a lot of people don't even train like this, even though they think they might be. But once you wade through that you'll see there's well into the hundreds and hundreds of guys just ticking along like this setting PBs week after week.
It definitely feels weird to me that some people still cannot accept the basis of this mega thread. I do think it's because of the reason people want to live in the denial of what they have been doing is best or their core beliefs have been shaped by things they are told they need to improve, but in reality don't.
I'm not the first and I won't be the last to point it out, but I don't even think it's controversial at this point to suggest; If you are a hobby jogger who wants to improve, this is the most logical starting point and the most likely way you are going to significantly improve in the long term.
I just signed up for intervals.icu to analyze load. It syncs with my Garmin devices, so the load is currently a mix of strength training yoga, cycling, running, and whatever else activity I've tracked.
Does anyone know how to filter it to only running activities to look at acute and chronic load?
You could either choose to only import the running activities from Garmin, or you can create custom graphs for ATL/CTL where you filter to only include the running activities
