Southcoastrunna wrote:
A chap who is local to me ran 2:32 PB in Seville, ex triathlete and noticed when I've properly looked at his training he has followed the London NSM almost exactly. Wonder if he posts here for some feedback? He was already a very good level athlete before, but seems to have improved a decent amount and is also older now. I think I've actually been in a parkrun with this guy and sirpoc at the same time a few years ago. We both finished way ahead of the man himself!
There was another runner who posted on sirpoc's strava out in Seville who seems to have gone from 3:18 to sub 3 under NSM (he seemed totally weirded out he is in the middle of Seville and just sees sirpoc riding a bike randomly !)
What's interesting again is the classic method seems to have been followed almost entirely. This is especially curious to me as this is around where a few people I know are who I'm trying to steer in this direction.
If either ever has the chance (or even reads this) to give feedback that would be good. Anyone who has given marathon feedback is incredibly useful as I think it's probably the biggest leap of faith for others, myself included.
Did the 3:18 guy follow the marathon build exactly or close enough to get to sub-3? (I know some people will do 5x20min at ST instead of 5x5k at ST in the sirpoc blocks). I know sirpoc has said that the marathon plan was a one-off, am curious to see how others took what he wrote in the book and made it work for them.
This all presumes 3:18 guy did the classic base/vanilla NSM BEFORE jumping into the sirpoc marathon block.
I'm only doing 1-2 NSM sessions a week, building up slowly, lots of EZ running. Even in the first few weeks I've noticed a few changes already:
1) Cadence is still high at 202, even increasing a little bit to 205-206 at times.
2) EZ running HR has gone from 145-148 to 135-138 at the same pace (9:15-9:20), even on just 1-2 NSM workouts totaling 48 mins. total (2 sets of 24 mins., usually 8x3 or 4x6). I haven't even built up to the 3x30 normal NSM load yet.
3) I don't feel tired at all or sluggish, I feel great, like I'm not overdoing it, etc. I should start doing some bodyweight and strength exercises to help me become more durable during marathon training, but I'm not going to mess with the running part, etc. Hoping to do a marathon this year but am going to do NSM vanilla (35-45 mpw) all the way through June-July, then doing a 3-month build.