Ik krijg net te horen dat de Halve Marathon van Zwolle niet doorgaat ivm de weersverwachting! 😥
Ik snap het wel maar toch ontzettend balen! #runnersofmastodon #hardlopen #halvemarathonvanzwolle

For all the #runnersofmastodon who’re adjusting to summer, here’s an article with good advice.

I’d add:

- Know your limits. No shame in setting a threshold temp and ditching a run if the forecast says it’ll cross it.

- Give your body time to adjust. It can take a few weeks, but heat and humidity training can have carry over benefits for fall races.

- Wide brimmed floppy hats look silly, but keeping sun off your neck and shoulders helps.

https://relentlessforwardcommotion.com/summer-running-10-ways-to-survive-the-heat-humidity/

#running #trailrunning

#Vannes
#Running
#RunningCommunity
#MastoRunners
#MastoRun
#RunnersOfMastodon
#IRunBecauseILikeBeer

🗣📢 Ich habe etwas zu verkünden‼️
Am 07.12.2025 findet der Marathon durch das Siebengebirge statt. Und ich werde daran teilnehmen 🤗🤗🤗
Die ganzen Läufe in den letzten beiden Wochen haben mir gezeigt, dass mein Körper mehr leisten kann, als ich dachte. Und ich denke, dass ich mit einer Vorbereitungszeit von 6 Monaten einen Marathon auch mit etwas über 700 Höhenmeter schaffen sollte 👍👍🙂

#runnersofmastodon #laufen #marathon #siebengebirge #siebengebirgsmarathon

おジョグ5km。寝不足気味だし無理押しかと思ったが、走ってみたら意外と走れた。人生の分岐点騒動にかかる懊悩も少しスッキリした。走ってよかった。
#マストドンジョギング部 #running #runnersofmastodon

Finally took my new shoes out for a run. First time I’m using New Balance, outside of my sneakers. So far so good, had to size up for them to fit properly, but the run was great (but warm already 🥵)

#Hardlopen #Running #RunnersOfMastodon #Garmin

A group night run is planned for tonight, 28 km with 930 m ascent. I love running in the dark with a headlamp. But why does it always have to be so late...?

#EarlyBird #NightRun #RunnersOfMastodon #TrailRunning #Wienerwald

Der angekündigte Härtetest 👇
https://mastodon.social/@BarefootMicha/114669419263834822
war zum Ende hin - auch wegen der hohen Temperaturen - tatsächlich ziemlich hart 😬
Aber ich hatte es so gewollt und will mich nicht beschweren 👍 denn insgesamt hat es schon Spaß gemacht 🙂
Und da ich in meiner Laufweste genug Verpflegung dabei hatte, war das Ganze auch erst möglich. Gut das ich mir das Teil gekauft habe 😊

#runnersofmastodon #running #laufen #trailrunning

In my next clip I talk about one of the problems that I had during this challenge (the 496 challenge, where in a month with 31 days, you run the equivalent of kilometres depending on the date, i.e. now it’s 23k on May 23).

I solved the problem by running slower than usual and massaging my legs every day. I kept doing this until day 31, and this helped prevent further issues with cramps.
#running
#RunningCommunity 
#RunnersOfMastodon 
#the496challenge 
#halfmarathon 
#Marathon

Tempo running today 2x15 mins with 2 mins static recovery. Was hoping to keep hr below 170 bpm but with the heat and the undulating route found it practically impossible unless slowed right down. 1st 2.8km @ 5:20 min/km ave hr 169bpm max 174 bpm 2nd 2.65km @ 5:40 min/km ave hr 171 bpm max 175 bpm #running #temporunning #adidasrunning #runnersofmastodon

Hot. Not damn hot yet. But hot.
Full sun, 61° dewpoint.
4 out of 5 cars waved
Someone had their rugs hanging off porch rails

#REDFAM 12/30

#running #runnersofmastodon

The last time I ran this route I blamed the thick layer of wet fallen leaves, aka chutney, for the slow going up one hill. Today it was bone dry, so I had nothing to blame other than legs and steepness wasn't aligned ;)

Stunning day out, managed to avoid the live stock and honey bees and the Irish mutt go to play and cool in the melt water.

#BarefootRunning #RunnersOfMastodon #RunningWithDogs #Running #Pyrenees #TrailRunning

Run du matin, un peu fatiguée mais je me suis motivée quand même !
#run #running #runnersofmastodon #sport #motivation #courseapied #photo #photography #forest 💚 and #sunrise 💛

37,1K Trailrun 🏃🏻‍♂️ mit 650 Höhenmetern bei 27 Grad. Das habe ich heute mit vollbepackter Laufweste als großen Härtetest vorgesehen.
Ich frag mich nur, ob so ein langer Lauf bei den Temperaturen nicht vielleicht etwas zu hart für mich ist. Besonders weil es der bisher längste seit meinem Neustart Anfang Dezember '24 sein wird 🤔
Aber wie immer wird meine Vorfreude höchstwahrscheinlich gleich so groß sein, dass alle Zweifel schnell verfliegen 🙂🤗👍

#runnersofmastodon #laufen #running #trailrunning

Tempo run 13km, 214m EG ✔️🥵

Warm up
• 3km @ 5’51/km

Blocks
• 3km @ 4’42/km
• 1km @ 5’50/km
• 3km @ 4’39/km

Cool down
• 3km @ 5’53/km

#hardlopen #running #runnersofmastodon

The NSM approach is more of a framework than an actual training plan. It's really just:

E-Q-E-Q-E-Q-L

For the quality workouts, some ideas include:

- 25 x 1 min (Rest: 30s) @ ~10k/CV pace effort
- 10-12 x 3 min (Rest: 60s) @ ~15k pace effort
- 5-6 x 6-8 min (Rest: 60s) @ ~Half Marathon pace effort
- 3-4 x 15 min (Rest: 90-120s) @ ~30k pace effort

So you can build a week different ways as Matt did. Just understand what adaptions the approach is building.

#running #RunnersOfMastodon

Finally, Matt missed the importance of how NSM is a sustainable approach to training and why if you stick with it week-after-week, month-after-month, year-after-year, you'll likely see big progress.

I think the problem with Matt's article is that Sirpoc84's approach to training has "80-20" feeling to it, without the severe intensity stuff. Matt can't help but pay attention and put his own spin on it, tying it to his training philosophy.

#running #RunnersOfMastodon

Matt's article doesn't talk anything about why sub-threshold training is so important. Sirpoc84 goes at length to compare this approach to "sweet spot" training with cycling and the advances they've made with power meters.

Matt didn't bother mentioning Sirpoc84's races or his progress executing NSM. It does mention an 80-second improvement on his 5K time, when the reality is much better.

#running #RunnersOfMastodon

Third, Matt's recoveries are shorter than Sirpoc84 recommends. Sure, for the 1-minute intervals, you can get away with 30 second recoveries, but as the intervals get longer, so should the recovery. For a 10-12 minute interval, a 90 second or 2 minute recovery is recommended.

Fourth, Matt recommends V̇O₂ max workouts. This is 100% against the philosophy of NSM. Sure, the Norwegian elites are throwing in supra-threshold work, but Sirpoc84 doesn't recommend it.

#running #RunnersOfMastodon

So let's get to Matt's article.

First, Matt introduces a rest day. That's not necessarily "wrong", but it's also not the philosophy of Sirpoc84.

Second, his recommended paces are too fast. Every sub-threshold is at LT2. Sirpoc84 instead recommends staying on the conservative side of sub-threshold. You might be able to get closer to LT2 on the short intervals, but as they get longer, you should pull back on intensity.

#running #RunnersOfMastodon