Modifying the Norwegian approach to lower mileage

The 30 was due partly to recovering from injury, partly to not wearing my watch during treadmill sessions (I do a lot of them) to upload into intervals.icu until January, So you are right to discount that. from Feb 1 to race day was 50 up to 68. Now back to 55.

I have found that the calculated load for harder sessions is actually lower than any sub-T session, maybe because they are so short and the intervals are so slow (I walk half, jog half, so for example 6 x 800 with 200 walk, 200 jog rests).

No strides? Anything else that you do differently or just straight vanilla? Any weights?

Something I've given some thought to is the relationship between age and fast-twitch muscular breakdown. It is generally know that as you age, the muscle that breaks down first is fast-twitch, or at least a larger percentage of it is depending upon your current training status and background (i.e weight training frequency).

So, if we can, to a certain point, continuously push the floor of aerobic capacity and the efficiency of the glycolytic and oxidative systems up, is there a point where the engine requires more mechanical "tuning" when targeting events like the 800m + Mile? Just to lower the risk of lower extremity injury mid-race?

What it sounds like our beloved curator of this method experienced was a muscular "warning" to stop, especially since it was not too significant after the race. Hence, the muscle working perhaps a bit too hard to "handle" that force race at the speed his engine is capable of (much like a high-tier engine with an outdated body in a car). Perhaps the tendon isn't efficiently absorbing load eccentrically, forcing the muscle to work a bit harder?

Something like semi-consistent bouts of plyometrics that target tendon loading would maybe be beneficial, especially when fighting against father time?

Just a thought.

Interesting post above. It's such a minefield. When I was a much younger runner with speed, hills, weights etc. did everything I could to be ready for a 1500 and I popped my calf. I've popped my hammy on an easy run.

In older life, I've done nothing but NSM for a while and been free of most of the problems, including running a couples of miles and a even a 1k race. But there's no real evidence one approach is better than the other to me. Running is just hard and you can get injured, especially the faster speeds you go. I think we all pretty much know that, especially those training for a number of years, training a multitude of different ways.

Cheetodust seems to be like myself and recognise when you put spikes on, the risk is hugely increased compared to more modern, stable and protective shoes I would imagije a lot of us train in, and allow us more mileage with less risk. That is certainly something I've experienced and something I'm doing less and less, using spikes. Again though, this is purely anecdotal.

In a similar-ish boat to the previous posters I'm starting to hit my ceiling on 'Vanilla'. As many - incl. Sirpoc - have pointed out, the next step is to go 'Full Bakken'.

Though managing that transition looks to be a bit of a minefield.

Options of where to start before eventually getting to the full Bakken model as I see them:

- Add a Double T every couple weeks - eventually every week, and then another Double T, X etc.

- Add an X element session every Saturday - and scale that sustainably, and then 1x Double T, 2x Double T etc.

I don't have loads more hours to play with - probably another 60mins or so per week before running starts negatively affecting the rest of life. Any success stories of people navigating the transition?

Why do you think you've "hit your ceiling" on vanilla?

Fitness and race times are stagnating. I sensed it was starting to happen about 6 months ago but in the last 6 weeks it's become undeniable (personally). Open to, and welcome, suggestions of course. Started running a dozen years ago and been holding at least 100km a week for the last 7-8 years I'd say (average in that time is probably more like 115km with long blocks at 120-130km.

Only about ~10 months in my entire 12 years of running off with injury. I'm mercilessly resilient (though haven't experimented with mega volume bar a few weeks for fun, and don't have the time for too much more these days).

The last 2 years of running on 'Vanilla' have been great - but it can all only take you so far IMO.