Where is A Serious Hobby Jogger? He hasn’t ran for about 6 days or since leaving NSM? Pretty rare for him to miss a day.
Did one of the cultists take him out for betraying the system?
I assume he was injured with an underlying issue in the first place, which explains why he was going backwards. Not a criticism, but as runners we can often be in denial of what the real issue is when we don't improve. Niggles mount up and knock a few % points off performance and the next thing you know, you are injured. It was a lot of volume and high risk what he was doing. He also seems like a really good guy and there was a ton of great of advice for him here from many knowledgeable people who were rooting for him.
What I'm loving about this method is that I'm staying injury-free. EZ running is even easier, HR is now down to 130-135 at the same pace (9:20-9:30), from 140-150 when I started awhile back, and the weather is getting better. I've varied my reps and it helps (3x10, 5x6, 6x5) instead of just doing the same rep types each workout. Only doing 2 workouts a week and building slowly, if I do a third, it'll be smaller than the other two until my body gets used to the new volume.
4x6 at ST or 6x4 at ST (24)
Then the same as before or 3x8 two days later (24)
The third workout down the road would be something like 2x6 (12) to gently incorporate that third day, as I get fitter, I'd boost the minutes on the third one.
Eventually will top out at 30-30-30 but it looks like there is no need to go beyond that (90 mins is 25% of 360 mins or 6 hours).
Even if I run 7.5-8 hours I'd keep the ST at 90 mins. max.
Boston #20 coming up. I have run many good ones on traditional training but after 40-some marathons started getting one injury after another, mostly in the hamstring or calf. Tried an approximation of the Easy Interval method in the build to last year's Boston and did OK . . . but wasn't satisfied. Then I went back to the usual training, ran a much stronger half, and set my sights on Chicago -- until another calf problem put me down for 10 weeks. That was it, time for a change. I went all in on NSM; it suits me as a runner who loves (1) faster running on the treadmill and (2) running really slow on easy days. "Fitness" has risen steadily from 22 to 58 and no niggles, knock on wood. Really hoping this method works to achieve competitive times while avoiding injury, but if I have to pick one of those I will take the latter at this point.
What I'm loving about this method is that I'm staying injury-free.
That’s fantastic. How long have you been doing it? Have you struggled with injuries an lot? Are you staying injury-free longer than you have with other methods?
Just a heads up as I haven't seen anyone mention it here.
Scandinavians might be interested in the new Marius Bakken book "Løpning!" that dropped this week.
I saw sirpoc mention there is an English language version at some point coming, and he's read a couple of bits and it's great.
These two guys should do a couple of podcasts together or something, between them they have pretty much covered the whole range of training right down from a 41 year old who gets really unfit and has to start over again, up to Jakob. Would be interesting just to see them chat their vast knowledge of training, of which they are both ridiculously understated by themselves. Maybe that's all part of the charm. Both both these guys have hugely influenced me in similar ways to get to my mediocre level. But that is an improvement from totally sucking level.
They are still relatively lone voices who keep things very simple despite all the success people are having. Or at least in that they seem to truly understand what and why when it comes down to all this.
I saw sirpoc mention there is an English language version at some point coming, and he's read a couple of bits and it's great.
These two guys should do a couple of podcasts together or something, between them they have pretty much covered the whole range of training right down from a 41 year old who gets really unfit and has to start over again, up to Jakob. Would be interesting just to see them chat their vast knowledge of training, of which they are both ridiculously understated by themselves. Maybe that's all part of the charm. Both both these guys have hugely influenced me in similar ways to get to my mediocre level. But that is an improvement from totally sucking level.
They are still relatively lone voices who keep things very simple despite all the success people are having. Or at least in that they seem to truly understand what and why when it comes down to all this.
Great to hear this. Just finished sirpoc's NSM and might be the best running book I've ever read for someone of my level (hobby joggers). I fully expect Bakken to have finally written the proper double threshold bible.
Just a heads up as I haven't seen anyone mention it here.
Scandinavians might be interested in the new Marius Bakken book "Løpning!" that dropped this week.
I got the book yesterday. Have just read some small sections yet, but it's really seems to have some great content! The approach is very much like his postings on Reddit, like the importance of being defensive rather than offensive in the choice of S/T training efforts. Also, there is more emphasis of the shorter intervals (less than 3 minutes, as well as a big focus on the 45+15) than in Vanilla NSA.
There's also some sections about general running health, such as some specifics about the running for women and older people. And surprisingly to me at least, there is a chapter on training motivation an dopamine. And also a section at the end of the book about muscle tone.
The book is more "academic" in its tone than sirpoc's book. Both books focus on the same basic idea, but from very different angles.
Would love to see what he has to say about muscle tone nowadays. I recall he was arguing with Jack Daniels on this board about it, the importance of feeling springy for workouts/races. I think he even did his master's on this topic. Interesting stuff if you want to min/max everything
Just a heads up as I haven't seen anyone mention it here.
Scandinavians might be interested in the new Marius Bakken book "Løpning!" that dropped this week.
I got the book yesterday. Have just read some small sections yet, but it's really seems to have some great content! The approach is very much like his postings on Reddit, like the importance of being defensive rather than offensive in the choice of S/T training efforts. Also, there is more emphasis of the shorter intervals (less than 3 minutes, as well as a big focus on the 45+15) than in Vanilla NSA.
There's also some sections about general running health, such as some specifics about the running for women and older people. And surprisingly to me at least, there is a chapter on training motivation an dopamine. And also a section at the end of the book about muscle tone.
The book is more "academic" in its tone than sirpoc's book. Both books focus on the same basic idea, but from very different angles.
Thanks for sharing your thoughts. Who is the target audience in terms of races? Is it marathoners, or is it like OG NSM aimed at 5k through to half?
I saw sirpoc mention there is an English language version at some point coming, and he's read a couple of bits and it's great.
These two guys should do a couple of podcasts together or something, between them they have pretty much covered the whole range of training right down from a 41 year old who gets really unfit and has to start over again, up to Jakob. Would be interesting just to see them chat their vast knowledge of training, of which they are both ridiculously understated by themselves. Maybe that's all part of the charm. Both both these guys have hugely influenced me in similar ways to get to my mediocre level. But that is an improvement from totally sucking level.
They are still relatively lone voices who keep things very simple despite all the success people are having. Or at least in that they seem to truly understand what and why when it comes down to all this.
FOD should do this. He seemed to set up the last pod sirpoc did in combo with Jimmy runs. But I would definitely, definitely listen to the next one if he could get sirpoc and Bakken on. I would guess FOD has a line to sirpoc, who clearly is friendly with Bakken. Although, the only man inclined to do stuff less than sirpoc to self promote or content, is ironically Bakken. Maybe this is where the mutual respect comes from!
And I know they both hate self promoting. What what better way to promote two excellent books than do some stuff together. Safely in numbers and all that.
I got the book yesterday. Have just read some small sections yet, but it's really seems to have some great content! The approach is very much like his postings on Reddit, like the importance of being defensive rather than offensive in the choice of S/T training efforts. Also, there is more emphasis of the shorter intervals (less than 3 minutes, as well as a big focus on the 45+15) than in Vanilla NSA.
There's also some sections about general running health, such as some specifics about the running for women and older people. And surprisingly to me at least, there is a chapter on training motivation an dopamine. And also a section at the end of the book about muscle tone.
The book is more "academic" in its tone than sirpoc's book. Both books focus on the same basic idea, but from very different angles.
Thanks for sharing your thoughts. Who is the target audience in terms of races? Is it marathoners, or is it like OG NSM aimed at 5k through to half?
I'd say it's much more a book about training/running/health in general than about any specific racing preparation. For example there is a few pages on marathon training, but that section is mainly referring to his 100 day marathon plan. He talks about his own experiences occasionally, and that's obviously mostly from a 5k/10k perspective.
Sirpoc's book is much more focused on all the racing-specific things.
I saw sirpoc mention there is an English language version at some point coming, and he's read a couple of bits and it's great.
These two guys should do a couple of podcasts together or something, between them they have pretty much covered the whole range of training right down from a 41 year old who gets really unfit and has to start over again, up to Jakob. Would be interesting just to see them chat their vast knowledge of training, of which they are both ridiculously understated by themselves. Maybe that's all part of the charm. Both both these guys have hugely influenced me in similar ways to get to my mediocre level. But that is an improvement from totally sucking level.
They are still relatively lone voices who keep things very simple despite all the success people are having. Or at least in that they seem to truly understand what and why when it comes down to all this.
FOD should do this. He seemed to set up the last pod sirpoc did in combo with Jimmy runs. But I would definitely, definitely listen to the next one if he could get sirpoc and Bakken on. I would guess FOD has a line to sirpoc, who clearly is friendly with Bakken. Although, the only man inclined to do stuff less than sirpoc to self promote or content, is ironically Bakken. Maybe this is where the mutual respect comes from!
I not sure that someone like FOD would be the right choice .. I like him, but his stick is "I'm here to instruct the pretty clueless running noobs looking for advice .. Be a bit impressive and a bit preachy
The readers of this thread would probably prefer someone that can point out the differences between what Bakken and Sirpoc have written and facilitate debate.
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I'm only 50-60 pages into Bakken's book
But so far non-Sirpoc stuff is his 45/15 second intervals and Strides or "Smart Strides" as he calls them to finish off workouts
The Strides are not there due to Magness "Oh no what about my 800m race, I need speed" reasoning, but in order to relieve muscle tone and aid recovery.
So far it seems like Bakken is all about min/maxing reward vs. recovery.
From quickly skimming ahead I get the sense that Bakken is periodizing and not looking to have something that is sustainable all year round, but could be mistaken.
FOD should do this. He seemed to set up the last pod sirpoc did in combo with Jimmy runs. But I would definitely, definitely listen to the next one if he could get sirpoc and Bakken on. I would guess FOD has a line to sirpoc, who clearly is friendly with Bakken. Although, the only man inclined to do stuff less than sirpoc to self promote or content, is ironically Bakken. Maybe this is where the mutual respect comes from!
I not sure that someone like FOD would be the right choice .. I like him, but his stick is "I'm here to instruct the pretty clueless running noobs looking for advice .. Be a bit impressive and a bit preachy
The readers of this thread would probably prefer someone that can point out the differences between what Bakken and Sirpoc have written and facilitate debate.
-
I'm only 50-60 pages into Bakken's book
But so far non-Sirpoc stuff is his 45/15 second intervals and Strides or "Smart Strides" as he calls them to finish off workouts
The Strides are not there due to Magness "Oh no what about my 800m race, I need speed" reasoning, but in order to relieve muscle tone and aid recovery.
So far it seems like Bakken is all about min/maxing reward vs. recovery.
From quickly skimming ahead I get the sense that Bakken is periodizing and not looking to have something that is sustainable all year round, but could be mistaken.
I don't know if you've ever watched the FOD runner but you are totally wrong about his "stick" (did you mean schtick?)
FOD should do this. He seemed to set up the last pod sirpoc did in combo with Jimmy runs. But I would definitely, definitely listen to the next one if he could get sirpoc and Bakken on. I would guess FOD has a line to sirpoc, who clearly is friendly with Bakken. Although, the only man inclined to do stuff less than sirpoc to self promote or content, is ironically Bakken. Maybe this is where the mutual respect comes from!
I not sure that someone like FOD would be the right choice .. I like him, but his stick is "I'm here to instruct the pretty clueless running noobs looking for advice .. Be a bit impressive and a bit preachy
The readers of this thread would probably prefer someone that can point out the differences between what Bakken and Sirpoc have written and facilitate debate.
-
I'm only 50-60 pages into Bakken's book
But so far non-Sirpoc stuff is his 45/15 second intervals and Strides or "Smart Strides" as he calls them to finish off workouts
The Strides are not there due to Magness "Oh no what about my 800m race, I need speed" reasoning, but in order to relieve muscle tone and aid recovery.
So far it seems like Bakken is all about min/maxing reward vs. recovery.
From quickly skimming ahead I get the sense that Bakken is periodizing and not looking to have something that is sustainable all year round, but could be mistaken.
Thanks for replying. What do you mean by defensive rather than offensive? As in being cautious with the effort level to avoid overcooking it?
Yes, I get the impression he actually means to never overcooking it. He writes that the S/T reps during a session should be slightly progressive in terms of effort, since the progression of the body isn't linear and you don't know how the body will respond each day. Better to add an extra rep at the end than to overcook.
One thing that would apply to NSA: he writes that runners with limited training time would get better effect if they mixed different lengths/durations during one S/T session, rather than use the same kind of reps for the full session. And for composite interval sessions, the shortest intervals should come last (to lower the muscle tone for the next day).
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