jogging and motivation thread

[Jeremy1]

I don't know why so hard to stay in zone 2. Just lower or up your intensity when your HR cross the threshold line. My zone HR training, HR can maintain steady state for about 1.5 hour before the drift sets in.
I think the difficulty is in anticipating the drop or increase in HR. Coz wrist base HR reacts slowly. So when you increase up your intensity, your watch doesn't show the HR increase correspondingly, and what when they don't see their HR goes up? They put in more intensity. And by the time the watch HR catches up, they see their HR shoot up too high. Like wise of decrease intensity. Watch HR monitor doesn't change when you decrease your intensity immediately, and you lower your intensity base on that.,

To maintain in Zone 2 is as good as asked me to walk

 

[Jeremy1]

Treadmill run completed for today

 

[Jeremy1]

If not because of this, I won't be so active one

Too bad cannot get points for my sleep

 

[WussRedXLi]

Pinoy and Pinay came to SG to hoot

 

[WussRedXLi]

 

[Ender]

@xllms @Jeremy1

When I started out my MAF training last time, Floris Gierman is the person I followed on youtube for anything on low HR training and MAF method. He has several other videos dedicated to MAF training. This guy MAF pace is in the 4++ min/km range. Key thing I learn is always keep your HR in check, i.e no crossing above the ceiling HR, and keep it steady state for as long as possible. Started out with a 7:10-7:20 pace at MAF HR. When I finished the programme, I was doing 6:25-6:35 pace for MAF after 6 months or so. Couldn't reach my goal of doing sub 6 at MAF, plateau liao so stopped and do something else before I get bored in running from monotony.

His testimony ,

 

[Jeremy1]

@xllms @Jeremy1

When I started out my MAF training last time, Floris Gierman is the person I followed on youtube for anything on low HR training and MAF method. He has several other videos dedicated to MAF training. This guy MAF pace is in the 4++ min/km range. Key thing I learn is always keep your HR in check, i.e no crossing above the ceiling HR, and keep it steady state for as long as possible. Started out with a 7:10-7:20 pace at MAF HR. When I finished the programme, I was doing 6:25-6:35 pace for MAF after 6 months or so. Couldn't reach my goal of doing sub 6 at MAF, plateau liao so stopped and do something else before I get bored in running from monotony.

His testimony ,

Definitely because of my sleep, see I am awake now already

Food, I eat processed food too once in a while

 

[xllms]

@xllms @Jeremy1

When I started out my MAF training last time, Floris Gierman is the person I followed on youtube for anything on low HR training and MAF method. He has several other videos dedicated to MAF training. This guy MAF pace is in the 4++ min/km range. Key thing I learn is always keep your HR in check, i.e no crossing above the ceiling HR, and keep it steady state for as long as possible. Started out with a 7:10-7:20 pace at MAF HR. When I finished the programme, I was doing 6:25-6:35 pace for MAF after 6 months or so. Couldn't reach my goal of doing sub 6 at MAF, plateau liao so stopped and do something else before I get bored in running from monotony.

His testimony ,

thank you for sharing

 

[ksapple]

while trying to do zone 2 running i finally ran 3.5km but a 23 mins lol

end up still at zone 3 and peak zone 4.

How to actually do zone 2 running ah?

 

[Kuudere]

agree on your general idea of running based on feel. For someone who never had structured athletic training before, just want to learn more hence thinking of trying to keep within zone 2 for slow runs and see if it will help me.

if there is a decent track near my place, would like to start with 100m intervals slowly increasing speed and distance to condition myself at faster pace. Currently i try run as fast as i can at the end of each run, eg. last 1km or 500m. But most of the time, i can never go as fast as sprinting speeds.

you are right, i need to get used to slow runs on mid to fore foot strike. That's why i need to run more in zone 2 at the moment, imo. And yes, ideally in non-plated shoes.

Z2 runs should help you to loosen up and run comfortably. Shouldn't feel fatigue in your legs the next day. Whichever pace you end up running, as long as you can recover, that's fine.

100s >> Tried this, quite tough on the arms. There's a reason why 100m runners hit the gym. I wanted to do striding but tried it for fun last week.

200s >> Would be a good starting point, if you want to develop speed.

@xllms @Jeremy1

When I started out my MAF training last time, Floris Gierman is the person I followed on youtube for anything on low HR training and MAF method. He has several other videos dedicated to MAF training. This guy MAF pace is in the 4++ min/km range. Key thing I learn is always keep your HR in check, i.e no crossing above the ceiling HR, and keep it steady state for as long as possible. Started out with a 7:10-7:20 pace at MAF HR. When I finished the programme, I was doing 6:25-6:35 pace for MAF after 6 months or so. Couldn't reach my goal of doing sub 6 at MAF, plateau liao so stopped and do something else before I get bored in running from monotony.

His testimony ,

I did had a thought on this, like what could I've achieved running consistently and building up for the previous 7-8 years. And I reckoned with that avg. mileage in 7-8 years, I could've gotten low 1.2x for the HM in Sg. This is building from 16km TT pace of 4.09 min/km at 35km/week of mileage.

Consistency and mileage matters a lot. Of course, the effort doesn't entirely go to waste, since I am able to get back to 1.3x form currently. Looking to see what my training method can get me for this year and onwards.

while trying to do zone 2 running i finally ran 3.5km but a 23 mins lol

end up still at zone 3 and peak zone 4.

How to actually do zone 2 running ah?

Ur Z2 is definitely not that pace. Two reasons - you tried a new mileage, so it's supposedly harder for you to run that distance. To run Z2 for that distance, you minimally should run the 2.4km in about 12.00 or faster.

In my running club, majority of the new/returning runners run their 3.5km in 25-26 minutes. That's usually their Z2 pace.

 

[ksapple]

Z2 runs should help you to loosen up and run comfortably. Shouldn't feel fatigue in your legs the next day. Whichever pace you end up running, as long as you can recover, that's fine.

100s >> Tried this, quite tough on the arms. There's a reason why 100m runners hit the gym. I wanted to do striding but tried it for fun last week.

200s >> Would be a good starting point, if you want to develop speed.

I did had a thought on this, like what could I've achieved running consistently and building up for the previous 7-8 years. And I reckoned with that avg. mileage in 7-8 years, I could've gotten low 1.2x for the HM in Sg. This is building from 16km TT pace of 4.09 min/km at 35km/week of mileage.

Consistency and mileage matters a lot. Of course, the effort doesn't entirely go to waste, since I am able to get back to 1.3x form currently. Looking to see what my training method can get me for this year and onwards.

Ur Z2 is definitely not that pace. Two reasons - you tried a new mileage, so it's supposedly harder for you to run that distance. To run Z2 for that distance, you minimally should run the 2.4km in about 12.00 or faster.

In my running club, majority of the new/returning runners run their 3.5km in 25-26 minutes. That's usually their Z2 pace.

how to actually train zone 2?
my usual run is only 2.4km 13-14 mins lol

 

[Jeremy1]

Good morning Guys n Gals

 

[Kuudere]

how to actually train zone 2?
my usual run is only 2.4km 13-14 mins lol

1. Run with lighter/slower steps
2. Take slow, steady breaths
3. Slowly increase your distance by 10-15% per week
4. Pace should be about 25-26 minutes for 3.5km (It will be above Z2 at the start because you are still not used to the distance even if the pace is comfortable)

 

[Jeremy1]

The only way for me to run Zone 2 is to jog at a pace of 9.5mins per km which is as good as telling me to walk can liao, no point to jog or run

 

[WussRedXLi]

 

[raylong]

I currently have the NB 1080 V12/13 n Elite V4

How many km have you run in your 1080? If it's too old can cause injuries like hip pain. May want to change into new shoes. Best is to have 2 or 3 pairs of different model for rotation.

 

[Jeremy1]

How many km have you run in your 1080? If it's too old can cause injuries like hip pain. May want to change into new shoes. Best is to have 2 or 3 pairs of different model for rotation.

I always rotate among this 3.

I think should have about 30km

Actually my hip but whole leg is not pain but fatigue

 

[raylong]

i had one of my best runs on takumi sen 9 but had to return to seller and refunded due to outsole issue after one run. pb3. 0 was the replacement and it made me forget about ts9

Wah refund ah? I mean what country you in can? Sg here cannot.

 

[WussRedXLi]

This one i need to post, coz is my house there.
Use it to get to the Outram NEL MRT or when my parents bring/fetch to school.

Always told my fam members to check by looking at the rear left, for this junction.
Same goes for the other side, from Cantonment Police Complex to Everton Park, need to check rear left coz got right turn for vehicles on Cantonment Road turning to Neil Rd.

For my parents, that would be most definitely a fracture of sorts (pelvis etc)

 

[WussRedXLi]

Last time posted his low 4.00s Easy run for 21k chit chatting the whole way.

Now is 3.42 21k tempo run.

3.42 (sort of) i can only manage 5k tops LT2 + redline, and only on a very good day.