Sirpoc posting the front cover on Strava. Looks slick and professional. "Norwegian Singles Method" but with it crossed out on cover, strike through. Very clever.
Looks like a foreword from Marius Bakken.
Ok I'm hyped. Can't wait to add this for my running book collection!
To be honest, I just assumed this would be a little put together pdf. I don't think I was ready for this to be done properly.
Actually thought this as well. Thread reach underestimated. Sirpoc I underestimated yet again, Bakken just to show us he doesn't mess around. Legit thought like a pdf file lol
hehe, fair enough. ofc there is a long range of running capability. But I class myself as untalanted. I took my 2 months from starting to go under 45 min for 10k. But then i played soccer everyday until i was 20. So maybe that was only my youth training.
I just dont see the point going out for easy jogs at 8 or 9 min/km. Thats almost powerwalking. However, I wish i had the NSA thing when it started to feel hard to improve att around 41 min for a 10 k for me. I have wasted a lot of time on small injuries, ultrarunning and other nonsense=)
I don't really have much of a dog in this hunt -- I'm not an NSA purist at all but just use the individual workouts as part of a more varied training regimen.
But there are a whole class of us who totally suck at running but love training and improvement, I don't think you have to be at some echelon in order to train right, and you don't have to relegate yourself to runDisney level just because you're not a natural runner.
The idea of running consistently, running easy, and running manageable workouts certainly applies very well to this type of person, regardless of what their current 10k time is.
Likewise the idea that because someone couldn't get to sub-45 off of "just running" in a few months, they shouldn't bother figuring out how to train right, is pretty asinine.
Paul, I discovered your channel through this thread and I've been enjoying the videos, especially the race breakdowns.
When do we get the SeriousHobbyJogger vs FODrunner HM showdown? If the Boston Marathon is the hobby jogger Olympics, what's the hobby jogger Commonwealth Games?
Unless Andy comes on holiday to Australia, it's unlikely to happen any time soon.
Hobby jogger Comm Games? I'm not sure. There really isn't another race like Boston, in terms of the qualification process. Lots of Aussies run London though.
I found lactrace’s ranges too aggressive, especially as I rapidly improved my 5k time in the span of a month (hadn’t used lactrace in a while but figured I’d check—still too fast). I just calculate my ceiling for each rep distance based on a race equivalent calculator (McMillan works best for me, since it skews more conservative when predicting longer races from shorter results). Happy to explain more in-depth, though it’s basically what’s been covered since page 1 or 2.
Key is also, and this has been said ad nauseum but always bears repeating, those are ceilings. For example, after my last TT a little over a month ago, my own calculation of my new 3min. rep pace (based on estimated 1hr race pace, not lactrace) was 6:17/mi. I’d routinely been starting workouts in the low 6:40s and working down to low 6:30s. If I’d instantly started trying to run all 10 reps at 6:17, I’d last a couple weeks and then get hurt or tired. It’s only been the last couple weeks that I’ve felt comfortable hitting my last rep in 6:17-20, which puts my HR right at my estimated LTHR. Yesterday was the first workout where all my reps were under 6:30/mi., and the last one was 6:18. Average was 6:25. For reference, lactrace says my range should’ve been 6:12-23/mi. for over a month now. Preposterous.
Lactrace also says my easy pace is 8:41/mi. No. I’m in the 9s, occasionally 8:50s on a cool day with the wind at my back. Cap it at 70% HR. I’m actually preachy about this now, since last year I was less conservative about pacing and pushed myself right into an injury. This year I’ve gone from 19:20s (June) to 18:0s (early October) to probably sub-18 (this week or next) despite a couple down weeks for travel/sickness. Didn’t realize this reply would be so long, but looking at lactrace again got me heated lol. Probably fine for some people, but it’d have me toasted.
Just wanted to give my own experience, I've been doing NSM for 6 months now with the standard 90 minutes of SubT (3x10 10x3 5x6) and have found that lactrace's ranges have been accurate for me. I started out running on the low end of lactrace's suggested paces for the workouts and slowly bumped up the paces. Now I can average right about in the middle of the suggested paces for every workout now. For further context I started NSM with about 18:20 5K fitness and am in about 17:3X fitness right now. Might have to do with my age (I'm 18), but I think it's really just physiological variation as I find that I can hit the faster range of the paces for the 3 minute reps but am on the lower end of the range for the 10 minute reps, but that could also just be because of my relatively low mileage prior to doing NSM.
Lactrace definitely seems to overestimate easy pace though. It gives me 8:28/mile when I'm running around 9:15-9:30 on my easy runs.
This post was edited 4 minutes after it was posted.
I count myself lucky to be one of the ones who has had their later years of running brought back to life, so ever thankful for the thread. I do genuinely wonder where I or others would be if sirpoc had never chosen to reply to the thread. Does anyone know how or why he even bothered?
I don't even bother watching running content anymore, based on the fact this has taken the pressure off the 'what next' in my running. More time for other things. So the usual suspects on YouTube , social media, are at least minus one viewer because of the thread. I think I'm enjoying running more, because nowadays I'm thinking about it less. I'm not worrying what I am going to do for my next block. I know what I'll be doing in 3weeks or even 6 months away. That's a huge upside, although obviously my huge performance gains are a big part of that!
I may be wrong but I think he was trying to use running as a way to figure out how to improve his bike, and then realized he could apply sweetspot from the bike to running. I may be wrong though, he chimed in about 4-5 pages into the initial 2023 thread.
It’s documented NSM lore ( from the man himself) that sirpoc was on the crapper when he came across this thread and decided to respond. That will probably be somewhere in the foreward of upcoming book?
What is it with you guys and your obsession with Bester? Do you hate hard working men? I've met Nick and all I can say is he is one of the nicest and hardest working people around, only trying to help others. He's everything your messiah claims to be.
What is it with you guys and your obsession with Bester? Do you hate hard working men? I've met Nick and all I can say is he is one of the nicest and hardest working people around, only trying to help others. He's everything your messiah claims to be.
Could well be Nick, he's posted here before and often spams Letsrun threads. But it raises a bigger problem for guys like this. They will be jealous of a real, proper print book, so probably want to pan it. But, if they do that, they will isolate the runners they really want adulation from, actual runners, rather than once a week park joggers who fawn all over guys like this and lose credibility.
So it's lose, lose, really. Working on the assumption the book will be a big hit (which with the bakken foreword and Sirpoc's track record of suprising everyone beyond expectations) which seems likely.
Everybody can release a stupid book through Amazon. Your messiah went from promising to never make money off of his "success story" (ever wondered if he actually was only a 17:xx runner back when this thread started or whether he was sandbagging?) to selling an amateurish book.
Guys like Bester could easily do the same but they chose not to. Think about that for a second.
I may be wrong but I think he was trying to use running as a way to figure out how to improve his bike, and then realized he could apply sweetspot from the bike to running. I may be wrong though, he chimed in about 4-5 pages into the initial 2023 thread.
It’s documented NSM lore ( from the man himself) that sirpoc was on the crapper when he came across this thread and decided to respond. That will probably be somewhere in the foreward of upcoming book?
Looking forward to buying the book if only as a thank you to Sirpoc for the time he's put into this thread & helping others with their training.
Not been able to run as much as I would like the last week or so, so thought I'd try a harder session last night to "make up for" the missed ST training. I've woken up feeling dreadful this morning as a result, I can't believe I used to train like that regularly.
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