Modifying the Norwegian approach to lower mileage

jwyad wrote:

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.

sirpoc84 wrote:

Uhh.. wrote:

Any update on book release?

I thought maybe October. But, I work full time after having some time to myself in the summer where I did the bulk of the outline, so it's slowed down now I'm back to work. Maybe late October might be able to get some trial runs in print. It's a proper book, not a pdf type document.

The other issue, (and this isn't a bad thing) is guys like chillruns, cheetodust and wigglewaffle have been kind enough to give their time and feedback. All positive and they've given me confidence people will like it, but it's meant there's a few things here and there to change or add, but ultimately that has and will make it better.

I'm also at the whim of a couple of people who have helped me with technical details, editing and this is a hobby project for all of us. I can't thank them enough but they also are busy (it's that time of year).

Having said that, I think and hope people will enjoy it. I'm quite self critical to be honest, but I read it back the other day and at one point got absorbed by it that I actually totally forgot it was my writing ha ha

sirpoc84 wrote:

Uhh.. wrote:

Any update on book release?

I thought maybe October. But, I work full time after having some time to myself in the summer where I did the bulk of the outline, so it's slowed down now I'm back to work. Maybe late October might be able to get some trial runs in print. It's a proper book, not a pdf type document.

The other issue, (and this isn't a bad thing) is guys like chillruns, cheetodust and wigglewaffle have been kind enough to give their time and feedback. All positive and they've given me confidence people will like it, but it's meant there's a few things here and there to change or add, but ultimately that has and will make it better.

I'm also at the whim of a couple of people who have helped me with technical details, editing and this is a hobby project for all of us. I can't thank them enough but they also are busy (it's that time of year).

Having said that, I think and hope people will enjoy it. I'm quite self critical to be honest, but I read it back the other day and at one point got absorbed by it that I actually totally forgot it was my writing ha ha

sirpoc84 wrote:

Uhh.. wrote:

Any update on book release?

I thought maybe October. But, I work full time after having some time to myself in the summer where I did the bulk of the outline, so it's slowed down now I'm back to work. Maybe late October might be able to get some trial runs in print. It's a proper book, not a pdf type document.

The other issue, (and this isn't a bad thing) is guys like chillruns, cheetodust and wigglewaffle have been kind enough to give their time and feedback. All positive and they've given me confidence people will like it, but it's meant there's a few things here and there to change or add, but ultimately that has and will make it better.

I'm also at the whim of a couple of people who have helped me with technical details, editing and this is a hobby project for all of us. I can't thank them enough but they also are busy (it's that time of year).

Having said that, I think and hope people will enjoy it. I'm quite self critical to be honest, but I read it back the other day and at one point got absorbed by it that I actually totally forgot it was my writing ha ha

post mara thoughts wrote:

Riccardoyaya wrote:

Can you explain to me how to manage the weeks following a marathon? Looking at Sirpoc's Strava, it seems like he took a few easy days and then resumed training more or less as before , is that correct?

I ran a workout about 70% of normal volume just to get it turning over again after 6 days. I had two days totally off, I swam on day 3 and then started easy running around around 50% of my normal distance until day 6, thenI did 7x3. I used the full sirpoc build for my marathon, including the special block scaled to time. Huge PB. This was my 7th thon.

Best I have ever felt going in, almost couldn't wait and eager in the unusually short taper to just get going. Best I have ever felt coming out. Never even felt like running for 2-3 weeks after a marathon usually. 14 days later I managed to set my 10k PB, hanging onto the last of the marathon fitness. I believe looking at his Strava sirpoc did the same. Within 3 weeks he ran a 10k and was close to his pb and a few days after that ran his solo 15:01.

I would say this though, a marathon there is no rule for. You just have to wait. I think anyone who has done a number will know what I mean. If you don't want to run and can't face it, that's your body really crying out for more rest. But having said that, I feel like I cheated with this build and build out, almost like it was just a HM I jumped into and just got back to normal. The whole method is cleverly designed to not tip the balance of fatigue management too much, this includes the marathon bolt on in my opinion. This was all a couple of months ago now.

Hope that helps. Thought I would take the time to post, as a question that I had answered a year ago actually put me into the direction of trying this. Something I would have massively regretted in hindsight!