Paperback is due to release on the 1st December, so no idea why kindle version has gone live for pre-order as I hadn't even approved it ha ha Amazon is a mystery to me, not sure why it's even up yet.
I've got a paper copy and I wouldn't release it, if I wasn't happy with it. I think it's better than most people will assume. I figured most people will want a paperback (a little more expensive, but the printing costs are a big thing) and the ebook is just a print replica.
Of course it will never make everyone happy, but it's totally in line with the spirit of the thread.
Paperback is due to release on the 1st December, so no idea why kindle version has gone live for pre-order as I hadn't even approved it ha ha Amazon is a mystery to me, not sure why it's even up yet.
I've got a paper copy and I wouldn't release it, if I wasn't happy with it. I think it's better than most people will assume. I figured most people will want a paperback (a little more expensive, but the printing costs are a big thing) and the ebook is just a print replica.
Of course it will never make everyone happy, but it's totally in line with the spirit of the thread.
Do you have the link to pre-order a copy? Congratulations too, thats an amazing effort to get that out so quickly.
Do you have the link to pre-order a copy? Congratulations too, thats an amazing effort to get that out so quickly.
I submitted it for approval yesterday, just like the ebook. So, maybe they will just throw it up. It was unclear that this was how they'd do it.
I've moved house and was trying to manually copy the description from the back of the book to the Amazon page, via mobile as I currently have no wi-fi. So was meant to check all that before publishing finally, then you have to re-submit each time. So might take a couple of days for those bits I did on tired eyes in the description slip through, to correct. In my defence, I genuinely was surprised to be alerted to that can currently pre-order it ha ha
The book itself has been proof read to death, by myself and quite a few other people. We have tried to catch everything, which we think we have - but even professional editors let stuff slip by. I read it and thought it myself "would be happy to pay for this" and quickly came to the conclusion I would, and it's actually the book I wish I had when I first started getting serious about running. That's a big thing for me to say, as I am often my own harshest critic and just assumed I would think the whole thing was garbage. But I don't.
I've kept the book pretty much as cheap as you can, when considering all the hassle that goes with Amazon costs, print fees and making it as good a quality paperback as you would expect. With all that taken into account, I wasn't joking when I said before each copy won't even buy me a pint in wetherspoons. So, the only goal was to make it as accessible for as many people as possible, whilst keeping to the spirit of the whole thing and me having control to say what I feel needs to be said and help as broad a range of people as possible.
Do you have the link to pre-order a copy? Congratulations too, thats an amazing effort to get that out so quickly.
I submitted it for approval yesterday, just like the ebook. So, maybe they will just throw it up. It was unclear that this was how they'd do it.
I've moved house and was trying to manually copy the description from the back of the book to the Amazon page, via mobile as I currently have no wi-fi. So was meant to check all that before publishing finally, then you have to re-submit each time. So might take a couple of days for those bits I did on tired eyes in the description slip through, to correct. In my defence, I genuinely was surprised to be alerted to that can currently pre-order it ha ha
The book itself has been proof read to death, by myself and quite a few other people. We have tried to catch everything, which we think we have - but even professional editors let stuff slip by. I read it and thought it myself "would be happy to pay for this" and quickly came to the conclusion I would, and it's actually the book I wish I had when I first started getting serious about running. That's a big thing for me to say, as I am often my own harshest critic and just assumed I would think the whole thing was garbage. But I don't.
I've kept the book pretty much as cheap as you can, when considering all the hassle that goes with Amazon costs, print fees and making it as good a quality paperback as you would expect. With all that taken into account, I wasn't joking when I said before each copy won't even buy me a pint in wetherspoons. So, the only goal was to make it as accessible for as many people as possible, whilst keeping to the spirit of the whole thing and me having control to say what I feel needs to be said and help as broad a range of people as possible.
Will there be any way to buy a copy direct from you/the publisher at all?
I've kept the book pretty much as cheap as you can, when considering all the hassle that goes with Amazon costs, print fees and making it as good a quality paperback as you would expect. With all that taken into account, I wasn't joking when I said before each copy won't even buy me a pint in wetherspoons. So, the only goal was to make it as accessible for as many people as possible, whilst keeping to the spirit of the whole thing and me having control to say what I feel needs to be said and help as broad a range of people as possible.
You're the best! I will order at least 5 books to give to friends.
I submitted it for approval yesterday, just like the ebook. So, maybe they will just throw it up. It was unclear that this was how they'd do it.
I've moved house and was trying to manually copy the description from the back of the book to the Amazon page, via mobile as I currently have no wi-fi. So was meant to check all that before publishing finally, then you have to re-submit each time. So might take a couple of days for those bits I did on tired eyes in the description slip through, to correct. In my defence, I genuinely was surprised to be alerted to that can currently pre-order it ha ha
The book itself has been proof read to death, by myself and quite a few other people. We have tried to catch everything, which we think we have - but even professional editors let stuff slip by. I read it and thought it myself "would be happy to pay for this" and quickly came to the conclusion I would, and it's actually the book I wish I had when I first started getting serious about running. That's a big thing for me to say, as I am often my own harshest critic and just assumed I would think the whole thing was garbage. But I don't.
I've kept the book pretty much as cheap as you can, when considering all the hassle that goes with Amazon costs, print fees and making it as good a quality paperback as you would expect. With all that taken into account, I wasn't joking when I said before each copy won't even buy me a pint in wetherspoons. So, the only goal was to make it as accessible for as many people as possible, whilst keeping to the spirit of the whole thing and me having control to say what I feel needs to be said and help as broad a range of people as possible.
Will there be any way to buy a copy direct from you/the publisher at all?
Yes same, even though you didn't do it for the money, i'd rather put money in your pocket than Bezos'
does anyone know what a typical week of pre-comp and race week training looks like for Jakob? I feel like there seems to be a lot of info on his 8 week base plan, but not much leading up to his races. Based on what I've found, they obviously seem to incorporate more speed work and race pace stuff, but what workouts would this intale, and how would this affect his weekly mileage?
28 minute 5k as a "starting point" seems a little disingenuous. Wasn't it 28 minutes as like the first run following a big injury which was preceded by years of fairly decent level cycling?
I'm getting a copy regardless but a bit click baity
does anyone know what a typical week of pre-comp and race week training looks like for Jakob? I feel like there seems to be a lot of info on his 8 week base plan, but not much leading up to his races. Based on what I've found, they obviously seem to incorporate more speed work and race pace stuff, but what workouts would this intale, and how would this affect his weekly mileage?
Depends what distance he is targeting. 12 days before a World Champ 1500m indoors he did a fast repetition at race pace 6 x 400m @ 55 sec + 6 x 300 m @ 40-41 sec . In race week it's no place for any harder workouts and most important to get good recovery.
Do you have the link to pre-order a copy? Congratulations too, thats an amazing effort to get that out so quickly.
I submitted it for approval yesterday, just like the ebook. So, maybe they will just throw it up. It was unclear that this was how they'd do it.
I've moved house and was trying to manually copy the description from the back of the book to the Amazon page, via mobile as I currently have no wi-fi. So was meant to check all that before publishing finally, then you have to re-submit each time. So might take a couple of days for those bits I did on tired eyes in the description slip through, to correct. In my defence, I genuinely was surprised to be alerted to that can currently pre-order it ha ha
The book itself has been proof read to death, by myself and quite a few other people. We have tried to catch everything, which we think we have - but even professional editors let stuff slip by. I read it and thought it myself "would be happy to pay for this" and quickly came to the conclusion I would, and it's actually the book I wish I had when I first started getting serious about running. That's a big thing for me to say, as I am often my own harshest critic and just assumed I would think the whole thing was garbage. But I don't.
I've kept the book pretty much as cheap as you can, when considering all the hassle that goes with Amazon costs, print fees and making it as good a quality paperback as you would expect. With all that taken into account, I wasn't joking when I said before each copy won't even buy me a pint in wetherspoons. So, the only goal was to make it as accessible for as many people as possible, whilst keeping to the spirit of the whole thing and me having control to say what I feel needs to be said and help as broad a range of people as possible.
A good review from a beginner. He is realistic about how he stuck to the training as best as he could, even with interruptions.
Parkrun 5K Progression
I showed up at each parkrun trying to PB (21:54) even if I might not have been in shape to do so. Some of the performances were due to poor pacing. But I did improve by 25-30 seconds at each parkrun. I think I've more or less nailed the pacing now, and I feel pretty confident I'll PB at my next one next month. (Pray for me). July 5 - 23:57 August 9 - 23:30 Sept 6 - 22:59 Nov 22 - 22:23 (my ChatGPT coach thread tells me I had a PB in my legs today.
Bottom Line
NSA didn’t transform my speed overnight, but it dramatically upgraded my aerobic base, improved pace at the same HR across all intensities, and gave me the most sustainable training rhythm I’ve ever had; if you're time-limited with a demanding job and kids like me, and only want to progress with 8 hours or so a week, then this is a good way to keep running balanced with everything else. If you like predictable, measurable progress and can tolerate monotony, NSA is one of the most effective systems available. But it isn't a magical system. Don't get fooled by the "OMG 8 weeks and I PR'ed". It may still happen for you, but it might not happen for you.
You forgot to mention that the guy also lost 20 lbs (~10% of bodyweight) over the course of those 6 months. VDot / effective VO2Max increased from roughly 40 to 43, so he actually got slower if you account for weight.
28 minute 5k as a "starting point" seems a little disingenuous. Wasn't it 28 minutes as like the first run following a big injury which was preceded by years of fairly decent level cycling?
I'm getting a copy regardless but a bit click baity
Well I was only pointing out the typo, as in the indefinite article "a" was missing. I don't really have skin in the game regarding sirpoc's progression and where he technically started and how much single threshold days technically improved him by.
I know people have often been wondering about Kristoffer running his easy runs "too hard" or panicking, and he actually talks about that in the last video: Running slower is just too boring for him and he can't stand it.
Also, he has managed to catch his 5th cold or something this year.
I know people have often been wondering about Kristoffer running his easy runs "too hard" or panicking, and he actually talks about that in the last video: Running slower is just too boring for him and he can't stand it.
Also, he has managed to catch his 5th cold or something this year.
I was reviewing his marathon prep and he has been smashing the marathon pace reps. It will be interesting to see how he goes.
I guess at his pace the difference between subT and marathon pace is smaller than many hobby joggers
Yeah. When he did the 25km tempo at M pace (3:33), his average HR was 163. During his last subT (5x2.5k @ HM pace, 3:27), average HR for the intervals was 161/162. Virtually the same if you account for drift and rests.
For the S/T sessions (and assuming you are topping out a few bpm below LT2), what lactate level are you hitting at the end of the session, and what sort of average lactate level across the session?
Most are averaging around 65% of max hr for the easy runs. What sort of lactate level is 65% of hr max?
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