jogging and motivation thread

[sph777]

@WussRedXLi can send the link of the Taobao running band again. That time I was in office so didn’t manage to view it on the app

 

[WussRedXLi]

@WussRedXLi can send the link of the Taobao running band again. That time I was in office so didn’t manage to view it on the app

Yeah sure here

https://item.taobao.com/item.htm?_u=n1u0hcib4c7e&id=669764102495&spm=a1z09.2.0.0.3e5d2e8dRoGiW4

 

[xllms]

20240322 12degC saucony endorphin pro 3
8.4km @ 6’00” av
9.05km @ 6’52” av return run

 

[Kuudere]

He is improving a lot speed wise.

He does double interval weeks, so he definitely improves a lot more.

But the thing is that in intervals, recovery matters a lot too. Longer recovery = longer interval duration = faster pace + more distance run

The recovery period is up to you to find out. Sometimes, not keeping track of recovery is good too since you get a gauge of how fast you can run unhindered. And also experiment different interval distances and rest cycles.

I tried lactate threshold intervals (2 x 2km w/ 1 min rest yesterday) and it didn't work very well for me since the rest was too short even though the pace isn't that fast.

---

2 x 2km w/ 1 minute rest, 5 x 1km undefined rest

1st 2k: 4.33/km
2nd 2k: 4.36/km

1st 1k: 4.36/km
2nd 1k: 4.30/km
3rd 1k: 4.16/km
4th 1k: 4.03/km
5th 1k: 3.53/km

Undefined rest based on strava >> 3 mins to transit from 2k > 1k interval.
After 1st set: 3+ mins
After 2nd set: 3+ mins
After 3rd set: Slightly < 3 mins
After 4th set: <9 mins

Based on this, will be sticking to 3 mins rest for the 1km

 

[sph777]

He does double interval weeks, so he definitely improves a lot more.

But the thing is that in intervals, recovery matters a lot too. Longer recovery = longer interval duration = faster pace + more distance run

The recovery period is up to you to find out. Sometimes, not keeping track of recovery is good too since you get a gauge of how fast you can run unhindered. And also experiment different interval distances and rest cycles.

I tried lactate threshold intervals (2 x 2km w/ 1 min rest yesterday) and it didn't work very well for me since the rest was too short even though the pace isn't that fast.

---

2 x 2km w/ 1 minute rest, 5 x 1km undefined rest

1st 2k: 4.33/km
2nd 2k: 4.36/km

1st 1k: 4.36/km
2nd 1k: 4.30/km
3rd 1k: 4.16/km
4th 1k: 4.03/km
5th 1k: 3.53/km

Undefined rest based on strava >> 3 mins to transit from 2k > 1k interval.
After 1st set: 3+ mins
After 2nd set: 3+ mins
After 3rd set: Slightly < 3 mins
After 4th set: <9 mins

Based on this, will be sticking to 3 mins rest for the 1km

Yeah I think the rest matters. I just don’t like to stationary rest.

 

[sph777]

Yeah sure here

https://item.taobao.com/item.htm?_u=n1u0hcib4c7e&id=669764102495&spm=a1z09.2.0.0.3e5d2e8dRoGiW4

Thanks

 

[WussRedXLi]

 

[Ender]

Said to be one of the toughest if not the toughest ultra marathon. Also not easy to join the race,m not everyone gets it.
Can hear her screaming ouch ouch, when the medic attends to her at the finish. Really gave it all for this race.

https://marathonhandbook.com/jasmin-paris-finishes-barkley-marathons/

Jasmin Paris Becomes First Woman To Complete The Barkley Marathons​

 

[luei74]

Managed to clock for my 3x jogs within a week. My next challenge is try to at least maintaining the run for half a year, always fails to do so

 

[WussRedXLi]

 

[WussRedXLi]

Managed to clock for my 3x jogs within a week. My next challenge is try to at least maintaining the run for half a year, always fails to do so

Might need some additional poison so as to maintain the interest.

eg cycling, buy buy buy etc.

So that you'll automatically do it coz it is intersting, in addition to being disciplined.

 

[sph777]

Think I’m going to take a break from running for a while although race coming soon. Yesterday supposed to do 18km at 4:30, ran 6km on pace then left calf cramp. Today tried again then 7km on pace then I felt a pull on the same left calf down to the ankle. Better to stop for a while and recover

 

[WussRedXLi]

Remember some 20-25 years ago i also nearly banged into an ah neh cyclist crossing like thos, not @ Sims ave but the other direction (Geylang Rd).

Really could not see until the last minute, due to the speed also. Totally black etc.

 

[Ender]

Said to be one of the toughest if not the toughest ultra marathon. Also not easy to join the race,m not everyone gets it.
Can hear her screaming ouch ouch, when the medic attends to her at the finish. Really gave it all for this race.

https://marathonhandbook.com/jasmin-paris-finishes-barkley-marathons/

Jasmin Paris Becomes First Woman To Complete The Barkley Marathons​

This is Lazarus Lake, founder of the Barkley Marathon. And what he said about women unable to complete his Ultra Marathon. But he is glad that finally someone proved him wrong yesterday.

 

[Ender]

Think I’m going to take a break from running for a while although race coming soon. Yesterday supposed to do 18km at 4:30, ran 6km on pace then left calf cramp. Today tried again then 7km on pace then I felt a pull on the same left calf down to the ankle. Better to stop for a while and recover

When is the 2xu? Good call to take a break. Sometime magic happen in the race, even when you felt you had under trained.

 

[Ender]

Remember some 20-25 years ago i also nearly banged into an ah neh cyclist crossing like thos, not @ Sims ave but the other direction (Geylang Rd).

Really could not see until the last minute, due to the speed also. Totally black etc.

There's already a thread on this accident.. You can discuss this here.
https://forums.hardwarezone.com.sg/...-man-and-a-32-year-old-woman-injured.7012626/

 

[WussRedXLi]

There's already a thread on this accident.. You can discuss this here.
https://forums.hardwarezone.com.sg/...-man-and-a-32-year-old-woman-injured.7012626/

Yeah i just saw that one.......

BTW - just wanna share to the running folks here with my experience........ if cyclists are using (1) lights that are aimed very much downwards or (2) lights that have a horizontal cut-off like those used in cars/bikes, they cannot see others in dark areas like under the tree canopy etc, until they are very close to them.
And of course it's worse if no lane discipline coz it would be a head-on situatiion. If got lane discipline, the reaction time would be significantly better, even if jogger has no lights and wearing full black etc. Vast majority of the time no issue unless if both parties are daydreaming and just grinding it out, which happens esp at 5-6am. Then LL, it's fated.
When i was still running a lot, i already knew this would be a risk, hence when i started to run outside in the early hours, i decided to wear lights as well, good for both crossing roads + at the running venue.

Can sort of see that in the vid above.

 

[WussRedXLi]

ps. One more risk area. Marina barrage bridge.

The cyclists could be partially blinded by the ground spotlights shooting up, if the riders are riding there for anything more than 2 seconds, they cannot see much at all, and even after that for a few good seconds nothing much at all coz the night adaptation gone. Actually the same goes for joggers, neither party is immune.

That part i am esp careful and keep my speed to below 20.

Also i dont run there already, prefer to do it at Sentosa or inside the GBTB or over at the other side towards downtown MRT direction. Much safer, after coming across a few accidents.

 

[Ender]

Yeah i just saw that one.......

BTW - just wanna share to the running folks here with my experience........ if cyclists are using (1) lights that are aimed very much downwards or (2) lights that have a horizontal cut-off like those used in cars/bikes, they cannot see others in dark areas like under the tree canopy etc, until they are very close to them.
And of course it's worse if no lane discipline coz it would be a head-on situatiion. If got lane discipline, the reaction time would be significantly better, even if jogger has no lights and wearing full black etc. Vast majority of the time no issue unless if both parties are daydreaming and just grinding it out, which happens esp at 5-6am. Then LL, it's fated.
When i was still running a lot, i already knew this would be a risk, hence when i started to run outside in the early hours, i decided to wear lights as well, good for both crossing roads + at the running venue.

Can sort of see that in the vid above.

Just let's stick to running related and maybe exercises for other strength. The accident stuff we get it. safety first. no need to perpetually be reminded here. Again most of us don't run in ultra dark area.. and in my 15 years of running, there no accident with cyclist here in my PCN, I am not excluding there won't be, but the occurrence is so low, that we don't need a weekly reminder.

 

[WussRedXLi]

Just let's stick to running related and maybe exercises for other strength. The accident stuff we get it. safety first. no need to perpetually be reminded here. Again most of us don't run in ultra dark area.. and in my 15 years of running, there no accident with cyclist here in my PCN, I am not excluding there won't be, but the occurrence is so low, that we don't need a weekly reminder.

Ok ok, paiseh......just tot it'd be good for those training at the city centre area.
Coz really came across quite a few close calls and cases over there.