Modifying the Norwegian approach to lower mileage

Well, the running world may be losing the interest of SirPoc.

in response to “When’s your next TT?” from a cyclist friend on Strava (excerpted, but the comment expressly referenced bikes, not a running TT), he responded “might do one in a couple weeks, see where I'm at first. Haven't been on the road yet lol see if I can stay upright.”

Be interesting to see where he goes from here - he doesn’t owe the community anything, and frankly hard to see where you find motivation to improve from the levels he reached in running, but I was selfishly curious to see if he could reach truly sub-elite levels, especially for an age grouper.

Based on his Strava, he’s still working as hard, if not harder, than ever, and has started adding in short easy runs recently, so maybe we see a hybrid method / biathlete approach. If he can swim, he’d absolutely crush it in triathlon.

Love the hobby joggers in the Strava group... 3 degrees Celsius is apparently still too hot to run in

I can't decide who's worse. Her or Greek Singles Approach guy.

If someone has problems with short wind bursts, just continue your run by effort until the burst is gone.

By adjusting your height, but keeping your weight, your body surface (A) can be adjusted. This modifies the calculated air power, in burst and windy conditinons.

Stryd pod has to be mounted correctly and works up to a 5% slope.

(i do not work for Stryd, just apply common sense)

Maybe my feelings on this are lame, but this makes me really sad. Sirpoc being out there doing this with us someone else already mentioned and I agree with, gives me comfort somehow. Obviously we are all inspired by elites and watching Jakob vids are huge fun, but sirpoc is like to me the really only guy I can actually ever relate to in running. Strained relationship with the sport, some talent but not huge but willing to go above and beyond to get the limit of their potential.

I agree also, I think it would be kind of cool if he could get into the sub 2:20 category as a 40+ runner. Would have been quite remarkable. I think problem is he has managed to improve so fast in cycling again due to having already huge aerobic fitness. Yesterday he did a workout and 20 min average is over 300w. For 60-61kg guy this is no joke.

Maybe he's ok with this, he doesn't seem to be sad or down with posts about not running. Maybe just running was another phase.

I wish I had the motivation to train as dedicated as he does. Mental I think as well as physical is one of the big strength overlooked in the years of this thread and how he managed to improve so much and us follow journey almost real time.

You are right, he doesn't owe us anything but I just find it sad and disappointing if we will never see him challenge himself again.

She gives off way higher on-the-specturm vibes than Greek Ultraman.

I just read the one with 3 degrees in a sports bra and still too hot. She is over analysing everything. If it’s hot just slow down and accept you’ll go slower. Instead she makes 30 posts on it

Can't possibly run at 70%MHR as her form "just collapses." It's "actually easier" for her to run at 73-80%MHR. She's "a bit weird like that."

Refuses to walk. Refuses to use a treadmill. Refuses to try and run earlier when it's warm.

Has only been running two years but is obsessed with LT.

It's one of the most obvious cases of someone who heard about the big results from this method but doesn't care to even try and grasp the underlying principles.

You have just described most of the posts in this thread since April and the entire Strava group

I have done most of the workouts on the treadmill so far, and this has worked well, as it is flat, no wind, and I can set a specific pace.

Doing it outside is more tricky. RPE and heart rate are sort of similar, but I feel more fatigue in the legs. Looking at the garmin afterwards, I see quite large fluctuations in pace, although the average pace is in the right range.

How do you guys manage staying on pace?

Do you continually keep looking at the pace field on the watch?

Do you set the session up as an interval for downloading to the watch?

Are you trying to run at a specific pace, or just stay in the Lactrace range?

What shoes are people generally wearing for their threshold sessions? I've heard some use supershoes? I've been wearing kinvara's but I'm curious if I would recover faster with a change in footwear.

When I can get to a track, I know what my splits should be every 100 - 200m, and check them starting off the rep then hold pace through the end of the rep. Again, checking actual splits and not pace since I have the benefit of that.

On the road, I check actual pace the first bit of the first rep to get dialed in, then I just look at my average (smoothed) pace for the rep in progress, and just speed up or slow down to keep it on track with where I should be. This is a bit more fluid than the track (in pace and RPE), but overall works fine and also accounts a bit if the route is not perfectly flat. I am not constantly looking, but will check a few times during the interval.

I never program the workouts. They're so simple I just manually split them all.

I don't try to hit an exact pace - just within the range and based on how I am feeling that day: Feeling good? Open it up a bit. Feeling sluggish? Just keep it on the slower end of the spectrum.

It literally doesn’t matter.

Zoom fly 6 and puma nitro deviate for sub t generally. Alpha fly for marathon specific workouts and puma fast r3s for a few of those also as will be my race shoe

There are so many things to concern yourself with to improve your training and recovery and you ask about this?

What shoes you wear can have a pretty large impact on recovery.

I would be really interested to read a peer reviewed study showing this “pretty large impact” and how you would extrapolate its data to specifically choose a given model of shoe for a given workout.

It really does. There have been studies on it that have shown when it comes to force measurement, the impact of force is greatly reduced with super foam.

Go run a workout regularly in older style shoes, then run in designed for training super trainers and you will definitely see your legs are less tired. I didn't even think there was a debate about it really anymore, to the point I am surprised to see this post.

Are you sure? Over 300w for 20 mins indicates very close to a 5w/kg FTP. I find that highly unlikely, if not impossible given he's only been injured for about 6 weeks? And there's no sign of him riding in close to a decade before this, just almost 4 years running and 4+ years of notging. And some of that last 6 weeks has been elliptical.

5w/kg is cat 1/ low elite. This would be more remarkable than anything else potentially in the thread in my opinion and needs further investigation. It just sounds impossible to me.

Maybe I'm underestimating how much sport specific fitness is. In which case, it's depressing for me as I have wasted 20 years focusing on the sport specific going between 2-3 sports when I probably could have enjoyed a bit of everything all the time.