patience is a virtue wrote:
I actually think this is overlooked and his superpower as a hobby jogger. I think this is as important to follow , the patience and discipline as the rest of the amazing information in the thread. I'm sure he could run 65-70% MHR still at 420-30/km , but why bother? It's about long term getting back to once you were. Same with the workouts he's done. Pretty controlled and massively under running LTHR. All these things that seem little I think add up to the best bang for buck or marginal gains, or the taking as much risk off the table as you can. Or any other way you view this through the prizm of a methodology.
This is where the book will be good. I've always seen it two ways. There's the NSM basic 4x easy and 3x sub threshold reps, as originally posted by sirpoc84.
Then there is the sirpoc method itself, which is all of the small things here, Strava and also Reddit, where it's every single small marginal thing you can think of. All those really what might seem like trivial details, probably make up for the lack of any specificity or X-factor and why he has probably managed to max out his potential and run a 2:24 debut, on incredibly modest mileage.
When you have a guys who have posted like chillruns and wigglewaflle who clearly know running inside out, saying there's new stuff and it's the best running book they've read when reading a draft....well OK there's going to be some bias there from all of us who really enjoy all of this, but that to me says this will give others even more opportunity to learn a lot more, outside of just 4x easy and 3x sub threshold. I think that actually is when the potential for others to coach themselves opens even more.
Not that I don't think you can get good just following the absolute basics, but I feel when it comes to talking about all the small details, they shouldn't be overlooked. I'm talking things like recovering from injury, how to build this up progressively, cross training, pacing......just to mention a few off the top of my head that clearly can be thrown into the cauldron of speculation and add some more context. I'm sure there's tons of other things as well that all come together to make this a whole training philosophy.