A Confidence Board

My Progress and Goals for 2025

I was hoping to do vlogs but it appears I am not very good at that, also it is usually good to have some exciting content to post... and well with me it is mostly the same each week. I ate meat, I ran slowly (except for parkrun) and I was building on being consistent. And really being consistent is my goal for this year. I ideally would like to stay happy and healthy whilst getting some personal bests along the way, I don't know if I will do it but if I love the process it doesn't really matter. So what are my goals, both outcome and process? Run 3000 miles - ideally run, but if I get ill or injured then cross training might have to count. Consistently strength train Consistently work on my mental health and training. Stick to a carnivore diet Continue to learn Break my 5k PB (17:08) and ideally run 16:43. The latter because parkrun stopwatch bingo says I only haven't finished in a time with 43 on the end! Run a half marathon PB (1:2...

The Science of Slow: Decoding the MAF Method and Aerobic Health

In the modern era of "high-intensity interval training" (HIIT) and "no pain, no gain" fitness culture, the suggestion to slow down is often met with scepticism. However, if we look at the gold standard of exercise physiology, the evidence is clear: to run fast, we must first master the art of running slowly. Today, I want to take a deep dive into a seminal paper that forms a cornerstone of my coaching philosophy: "Maximum Aerobic Function: Method for Determining Aerobic Fitness in the Resistance Era" by Dr Phil Maffetone and Prof. Paul Laursen (2016). The "Resistance Era": Why We Are Over-Training The authors begin by identifying a modern crisis in fitness. We live in an "over-fat" and "over-stressed" society, yet our approach to exercise is often to add more stress. Maffetone and Laursen argue that many athletes are stuck in a cycle of "anae...

Bridging the Gap: Lessons from Marius Bakken and the Norwegian Method

As a self-confessed "obsessive researcher" of running science, I eagerly awaited my copy of The Norwegian Method Applied by Dr Marius Bakken. My goal was to see how it complemented the Norwegian Singles approach by James Copeland (Sirpoc) that I’ve been implementing earlier this year. While both authors advocate for a similar threshold-driven strategy, Bakken’s deep dive into the physiological nuances has given me several "lightbulb moments." Here is how I am refining my own training—and my coaching—based on these new insights. 1. The Power of the 'Cut-Back' Week Bakken reinforces the necessity of recovery, but he also suggests that a "week" doesn't have to be seven days. I’ve realised I’ve been training quite close to my limit lately. To stay on the right side of the injury line, I am introducing structured cut-back periods. Instead of a full calendar week of rest, I’m experimenting with a "mini-taper" approach: Wednesday: Reduced...

The Unconventional Running Coach

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