jogging and motivation thread

[WussRedXLi]

 

[WussRedXLi]

10k 26:55

Maxime Chaumeton from South Africa

 

[WussRedXLi]

 

[WussRedXLi]

Ultra ultra runner trying parkrun

18:23 for his first parkrun.
17:36 after 30 days

Wow....beast pacers in the video.
George Mills and Scullion

 

[WussRedXLi]

 

[WussRedXLi]

@xllms

 

[WussRedXLi]

Interestingly, this fella started HIT and got less (zero injury actually) injury than last time when doing high volume.

For me, the biggest pro is time savings per week (fits my schedule, i spend too much time for cycling and then running). I like to train for strength/muscle hyperthropy (but not bodybuilding) but then i dont like to grind. Grinding is only for cycling, that's the only enjoyable grind/endurance activity that i experience.
Hit 1 working set and FO for the next 3-4 days.
This is also for folks who recover comparatively poorly and take longer time (eg seniors)

And yes, i kinda like see progress faster as well rather than just grinding away mindlessly and not seeing progress sometimes. (risk of stagantion is higher)
And yeah, i am experinging more DOMs actually - nowadays is 72 to even 96 hours of recovery for just that 1 warm up + 1 working set.

~ 2-3 weeks in, i can actually now see my 3 different deltoid muscles. And the new striations (im about 15% body fat)
Past 1 year plus i trained, nothing much, though i did get to ~ 20 dips.


Also, he reported that his overall health and immunity improved, coz not constantly grinding and possibly overtraining, causing possibly immunity drop due to overtraining and/or under-recovery. He has never been sick while on this while previously he was sick much more often.
Coz now is hit it hard, and recover harder.

 

[sph777]

course routes out. This year no Sheares and no wch. Interesting flat course

 

[WussRedXLi]

 

[WussRedXLi]

course routes out. This year no Sheares and no wch. Interesting flat course

Wow no WCH also........ think kena bitten liao. Maybe they realised that not everyone does 38.5 deg C core heat training. I know i dont, even though i am not particularly susceptible to normal heat, but post 9am with direct sun exposure i cannot exert race pace of any sort (not even tempoish) for long.

 

[WussRedXLi]

Wow no WCH also........ think kena bitten liao. Maybe they realised that not everyone does 38.5 deg C core heat training. I know i dont, even though i am not particularly susceptible to normal heat, but post 9am with direct sun exposure i cannot exert race pace of any sort (not even tempoish) for long.

Like this morning, I also felt a bit unwell when trying out a bit overdistance at just LT2 pace, wanted to do 8k if possible 10k. Too warm. Just 6k into it and felt like too warm already....no point risking it for the workout

Imagine doing HM with direct solar and where you can heat soak more coz longer duration, no amount of regular training (w/o any dedicated heat training) would get me to run at this pace. With a wee bit of mid morning/early evening running then perhaps, maybe.....just maybe with a bit of luck and active cooling can finish 10k with a bit of late 7-8am sun. (i started 10k AHM past 7am with all the other folks got cleared, still open lol...but then failed to realise HM joins 10k later wtf...either that or you need to be seeded way way in front)

 

[WussRedXLi]

I prefer to do unilateral tho........ more balanced.

The gastrocs / soleus are very very strong endurance type (more slow twitch fibers) muscles. You need to shock them.......

 

[xllms]

Like this morning, I also felt a bit unwell when trying out a bit overdistance at just LT2 pace, wanted to do 8k if possible 10k. Too warm. Just 6k into it and felt like too warm already....no point risking it for the workout

Imagine doing HM with direct solar and where you can heat soak more coz longer duration, no amount of regular training (w/o any dedicated heat training) would get me to run at this pace. With a wee bit of mid morning/early evening running then perhaps, maybe.....just maybe with a bit of luck and active cooling can finish 10k with a bit of late 7-8am sun. (i started 10k AHM past 7am with all the other folks got cleared, still open lol...but then failed to realise HM joins 10k later wtf...either that or you need to be seeded way way in front)

me ran slightly shorter distance as your's this morning but almost half your pace

 

[WussRedXLi]

 

[WussRedXLi]

me ran slightly shorter distance as your's this morning but almost half your pace

Singapore quite warm the past few days unless got rain on that day. F1 weekend was brutal for the drviers, some nearly got heatstroke. I dont know how they did Sepang that time, lagi warmer coz day race.

I think if this continues i'll also just cap at 3.5-5 max just get sufficient stimulus can liao. Anyway my race distance is 6km max (the other run leg being 4k). Wierd wierd one, is like shorter than 5k and then slightly longer.

 

[xllms]

Singapore quite warm the past few days unless got rain on that day. F1 weekend was brutal for the drviers, some nearly got heatstroke. I dont know how they did Sepang that time, lagi warmer coz day race.

I think if this continues i'll also just cap at 3.5-5 max just get sufficient stimulus can liao. Anyway my race distance is 6km max (the other run leg being 4k). Wierd wierd one, is like shorter than 5k and then slightly longer.

SH past few days also lagi hot. At Shanghai Tennis Masters, Medvedev totally drained himself out, Sinner kena cramps & retired and Djokovic puked few times in a match but prevailed. Although this morning was cooling.
This morning first run after 2.5weeks without running, better take it easy at 6-7min/km pace at short distance.

 

[WussRedXLi]

SH past few days also lagi hot. At Shanghai Tennis Masters, Medvedev totally drained himself out, Sinner kena cramps & retired and Djokovic puked few times in a match but prevailed. Although this morning was cooling.
This morning first run after 2.5weeks without running, better take it easy at 6-7min/km pace at short distance.

KLSCM they runners also kaobei bloody warm, last sunday same as F1.






This one last year one i think

 

[Ender]

course routes out. This year no Sheares and no wch. Interesting flat course

They have taken care most of the unshaded areas of the later part of the route. Except at the 28.5kmkm mark all the way to Marina Barrage is totally unshaded. The majority of the mass, 5 hour finish time, will be there at around 8:30am -9am. Base on last year, not too bad. after 9:20am was when the sun was up and hot.

After that, the rest of the route are mainly inside CBD, should be safe from the sun. But garden by the bay will get morning sun, coz it's east side is unblocked.

 

[GlassDoor]

Like this morning, I also felt a bit unwell when trying out a bit overdistance at just LT2 pace, wanted to do 8k if possible 10k. Too warm. Just 6k into it and felt like too warm already....no point risking it for the workout

Imagine doing HM with direct solar and where you can heat soak more coz longer duration, no amount of regular training (w/o any dedicated heat training) would get me to run at this pace. With a wee bit of mid morning/early evening running then perhaps, maybe.....just maybe with a bit of luck and active cooling can finish 10k with a bit of late 7-8am sun. (i started 10k AHM past 7am with all the other folks got cleared, still open lol...but then failed to realise HM joins 10k later wtf...either that or you need to be seeded way way in front)

this morning's heat and temp imo still manageable. did a 12k tempo after 10am on a 60-70% shaded route.
personally my own protocol is to ease into the run. use the frist 1.5-2km to reach target pace then monitor heart rate (usually it will stablise and settle into a slow drift upwards).
if hr does not settle by 3rd to 4th km... its a early warning sign. I typically slow down the pace and see if it settles. If not will stop and fight another day

 

[WussRedXLi]

SAFA at it again