jogging and motivation thread

[xllms]

29, no access to watts output since I am not premium but it's lower than @sph777, since I am more lean.

Since I can't answer your question, will give you 2 training advice from sg pro runners > My friend told me this yesterday actually.

1. Most runners have short stride length. To improve your stride length, do plyometrics (jumps). Probably 1-2x a week. This is from Shaun Goh, he runs with a fluid running form and has a lot airtime before he lands.

2. When running hills, don't run the downslope too quick, if not it's easy to get side stitch. Just accelerate comfortably. This is from Subas Gurung, the gurkha.

Hope my advice helps~

Thanks for sharing. I have also read about the benefits of plyometrics and have complied a list but have yet to work on them.
With regards to stride lengths, I don’t know what is long now as I have changed my running style for long distance by conserving energy. I tend to believe I used to have a relatively longer stride previously than now due to my previous experiences in short sprints and football. However, I cannot sustain it long now due to age and lack of fitness. Currently, when I go all out, it will be around 1.5m. Normal long runs to conserve energy will average at around 0.9m.
The reason i was asking about the wattage is becos most of my runs, average around 200W. when I go for an all-out effort, max out at around 400W in a short duration. I reckon i need more strength training and regular short speedwork/interval sessions to get myself used to higher wattage delivery over extended period of time.

 

[xllms]

Nope its the training for 10km.

I don't think it's overkill.

18x 800m = 14.4km

The intervals have recoveries so total distance should be at least 10km to condition runner.

How long do you rest in between each set of 800m?

For me who is not well-conditioned and at older age, every 1km intervals (approx. 4:45-6min/km pace), have to rest about the same time. Am just hoping the rest duration will gradually shorten over time, or I can maintain a faster pace in every set.

 

[WussRedXLi]

Running liao

 

[WussRedXLi]

@sales69 @rarenick

Can try this for aura farming, really not easy. 20+ seconds only........ but then was after my cycling session (weaker overall).

"Technically", grip strength one of the longevity predictors also (not sure how that'd help in reality, but just follow)

 

[Ender]

humm.. you mid-late 50s? if so 175 max hr is spot on for someone with a exercise regiment

ps. for those using apple watch.. the max hr is based on age... and is over conservatively low. And so the zones are all out of wack low. So do spend some time to do your own manual input.

Just crossed 57 this month. Haven't use my 15% birthday off from Nike, Asics and Adidas.
Most of my intervals, maxed out at 165. I had not seen a greater than 170 for a long time.

As for your apple watch default MAx Hr, using 220-age, it's the same with Garmin or any watches. If no manual adjustment, it's that 220-age default.

 

[GlassDoor]

Just crossed 57 this month. Haven't use my 15% birthday off from Nike, Asics and Adidas.
Most of my intervals, maxed out at 165. I had not seen a greater than 170 for a long time.

As for your apple watch default MAx Hr, using 220-age, it's the same with Garmin or any watches. If no manual adjustment, it's that 220-age default.

Apple actually use a variation 208 - (age*0.7) instead of 220-age. anyhow.. best is go run a max effort 5k/10k...

if die die must to use age as estimate and you have a history of exercising. imo this is much better.
https://www.ntnu.edu/cerg/hrmax
The accuracy is spot on for me.

 

[Ender]

Apple actually use a variation 208 - (age*0.7) instead of 220-age. anyhow.. best is go run a max effort 5k/10k...

if die die must to use age as estimate and you have a history of exercising. imo this is much better.
https://www.ntnu.edu/cerg/hrmax
The accuracy is spot on for me.

Wah, close to one based on my estimated LTHR (10km Real Run race). So it's true, really can't do much in term of fitness regime about Max Hr, as if highly age dependent, and weight and height.

 

[WussRedXLi]

 

[Mecisteus]

How long do you rest in between each set of 800m?

For me who is not well-conditioned and at older age, every 1km intervals (approx. 4:45-6min/km pace), have to rest about the same time. Am just hoping the rest duration will gradually shorten over time, or I can maintain a faster pace in every set.

3+ min run and same amount of rest.

If you have the Garmin watch, can try the Jeff 10km race plan.

You will start from lower repeats and increase progressively. So you don't really feal the siong.

 

[WussRedXLi]

1 x BW for me 20s already like need to be rested well....master hand.

This guy is nuts.

 

[Ender]

Same same for SCSM. After 10am, without shelter is heat torture. But this year is within CBD, so I don't know how the tall building going to block the sun.

 

[xllms]

Apple actually use a variation 208 - (age*0.7) instead of 220-age. anyhow.. best is go run a max effort 5k/10k...

if die die must to use age as estimate and you have a history of exercising. imo this is much better.
https://www.ntnu.edu/cerg/hrmax
The accuracy is spot on for me.

wah this is spot on! thx for sharing @GlassDoor

 

[Kuudere]

Nope its the training for 10km.

I don't think it's overkill.

18x 800m = 14.4km

The intervals have recoveries so total distance should be at least 10km to condition runner.

I would still be cautious because the training load would be very high. The whole thing is 23km of continuous running, that's actually my peak long run mileage before I run my HM in Jan. Fitting in intervals into the long run, would incur even higher training load.

That workout I did was 1/2 of this and at 5k pace for the 400s with my current 65km/week of running. Done this with Zephyr Running Club, which actually has a training plan where that run is the only hard run for the week across a 70km week schedule.

To do the workout you did, I will ideally aim for at least 85-90km/week of running and use that as a peak single workout before taper, to avoid having any injuries.

I am very strict on my rules to prevent injuries: 1. Long run is 20-30% of weekly volume 2. Hard run at 20-25% of weekly volume.

I use this to calculate my training load so I know I am not over-reaching each week: intervals.icu

Thanks for sharing. I have also read about the benefits of plyometrics and have complied a list but have yet to work on them.
With regards to stride lengths, I don’t know what is long now as I have changed my running style for long distance by conserving energy. I tend to believe I used to have a relatively longer stride previously than now due to my previous experiences in short sprints and football. However, I cannot sustain it long now due to age and lack of fitness. Currently, when I go all out, it will be around 1.5m. Normal long runs to conserve energy will average at around 0.9m.
The reason i was asking about the wattage is becos most of my runs, average around 200W. when I go for an all-out effort, max out at around 400W in a short duration. I reckon i need more strength training and regular short speedwork/interval sessions to get myself used to higher wattage delivery over extended period of time.

If you have no time for plyometrics, can just do short strides after easy runs (6 x 60m)

Long run was 1.14m, 176 cadence, 4.57 min/km
11km tempo was 1.33m, 178 cadence, 4.12 min/km (mix of intervals and jog rest)

I do have a lot of power but lack flexibility, that was one of my biggest weaknesses that my coach identified in the past. That's why flexibility stretches matter a lot to me. You need power + flexibility + core training. Shoulder/arm training also helps but don't need to lift that heavy.

@GlassDoor I have ran 80+km of Hyperspeed 5 already, very comfortable compared to the Hyperspeed 4. Don't feel my feet aching after long run.

 

[dev_stg_prd]

 

[dev_stg_prd]

I would still be cautious because the training load would be very high. The whole thing is 23km of continuous running, that's actually my peak long run mileage before I run my HM in Jan. Fitting in intervals into the long run, would incur even higher training load.

That workout I did was 1/2 of this and at 5k pace for the 400s with my current 65km/week of running. Done this with Zephyr Running Club, which actually has a training plan where that run is the only hard run for the week across a 70km week schedule.

To do the workout you did, I will ideally aim for at least 85-90km/week of running and use that as a peak single workout before taper, to avoid having any injuries.

I am very strict on my rules to prevent injuries: 1. Long run is 20-30% of weekly volume 2. Hard run at 20-25% of weekly volume.

I use this to calculate my training load so I know I am not over-reaching each week: intervals.icu

If you have no time for plyometrics, can just do short strides after easy runs (6 x 60m)

Long run was 1.14m, 176 cadence, 4.57 min/km
11km tempo was 1.33m, 178 cadence, 4.12 min/km (mix of intervals and jog rest)

I do have a lot of power but lack flexibility, that was one of my biggest weaknesses that my coach identified in the past. That's why flexibility stretches matter a lot to me. You need power + flexibility + core training. Shoulder/arm training also helps but don't need to lift that heavy.

@GlassDoor I have ran 80+km of Hyperspeed 5 already, very comfortable compared to the Hyperspeed 4. Don't feel my feet aching after long run.

those feet can touch almost the butt , is it very difficult to achieve?

 

[WussRedXLi]

This full amateur upper end of zone 2 = 370W. LT2 low 400W. 4.6% bodyfat (ie nearly lethal liao) and 64kg
VO2max = 82.
Age 40.

Pogi is even higher, but on that race day he was taking selfies with fansi, so started off later by a few mins, that's why Andrew Feather (amateur) won.

 

[GlassDoor]

10K under 40m challenge officially completed at this morning's track tt.
38m42s, avg pace 3:52, avg hr 169, avg cadence 197, avg stride length 1.3m

 

[WussRedXLi]

Princess

 

[WussRedXLi]

 

[WussRedXLi]