iiefbweupfwec wrote:
Something I don't understand about Sirpoc's running history is how quickly he ramped up from 4-5 hours a week Daniels to 7 hours a week of NSA. From the book it seems like he was doing Daniels in February 2023 and from his Strava is seems he was consistently doing 7 hours a week by October 2023. That's +2.5 hours in 8 months, so about 20 minutes a month. Then it seems like he increased to about 7.5 hours a week by October 2024, so about 2.5 minutes a month. In ramp rate that's ~.7 CTl a week vs .1 CTL a week.
Can you ramp up quicker to lower to moderate volume than from moderate to higher? Or could Sirpoc have continued to ramp up .7 CTL a week?
I see it as if you are just consistent, a half an hour a week extra over a year if you run all year, is near 30+ hours a year more. Thanks an extra months training than the previous year. That's a lot. You just don't notice it because the ramp rate is so small. You also have factors in there you might have worked out how you can control load or the max you can sustain, so fitness might come from a bump in that + the extra hours, also all the extra things like the consistency bringing up running economy and any other adaptations.
I'm convinced the key is consistency and doing as much as we can to break the boom and bust. Simple example for me is I used to do 10 hour weeks, then a 9, then scale back to 5, then back up to 6, then another 10, back to 6.
If I had just ran those 6 weeks at consistently 8 hours a week in a sustainable way I would be +2 hours into training credit over those 6 weeks versus what I did (this is genuinely how I used to train).
