xel wrote:
I don't think FT runners should be taking longer rest. If we're already slowing down the pace in an attempt to limit FT fiber usage, it's a relatively easy aerobic workout for us. If anything, our lactate clearance is likely superior to our ST friends (at the same mmol, we are producing more lactate and clearing more lactate). So, no need for a longer rest.
In fact I think paradoxically, FT runner benefits more from a continuous tempo than ST as long as intensity is controlled. A FT runner doing a continuous tempo at high zone 2 / low zone 3 is an excellent stimulus. Or a medium-long progression run that ends at low zone 3.
As you get more ST over the years (FT runners will become significantly more ST from years of endurance training), that's when subt intervals become far more efficient.
That said, NSM is an even safer approach assuming you slow down enough and target low zone 3 rather than high zone 3. High zone 3 will come eventually. So I still praise NSM as a very practical solution because of its repeatability, straightforwardness, etc. It's been a while since I read it and I know James intentionally limited himself to his personal experience so as to not speculate, but I think the FT guidance is lacking and nothing more needs to be said than "here are the traits of a FT athlete, if that seems like you, then you should start your journey expecting to be on the extreme slow end of the paces and targeting high zone 2 for the early reps and low zone 3 for the final reps of each session. and you may want to target 60% HR for easy runs to begin with"
The best thing really sirpoc did was not put anything about fiber type. Or stuff like muscle tone that Bakken has tried to crowbar in and ended up creating confusion. It's going to confuse hobby joggers so much, why bother? The whole purpose and ridiculous success of this thread is it is aimed as plug and play.
Whilst that debate can be interesting, scores of FT guys have said here with their real world experience that they just stick to NSM as is and if anything came out better than a slow twitch runner.
Many experiences where then 10 mins reps were hard, but then finally plugging away became easy - then also they still had some speed at the end of a race. The good thing about FT speed, you never completely lose it.
There was a few posters the other day, but at this level fiber type and muscle type is so far blown out of proportion or overstated for 95% (probably more) of us that it doesn't make sense.
We are so insistent of debate of the finer details (myself I am guilty!) that we totally forget for just about everyone, NSM as it is works great, because you really can just drop into it and not worry about anything else. In fact, probably the less you worry about little things like muscle fiber type, muscle tone and just get on with it, the more likely you are to have success.
Of course the debate is fine, but it's relevance it's minimal for guys running 5-7 hours a week.