jogging and motivation thread

[WussRedXLi]

60m33s from tt back in jan. Feb was a pretty slack month.

Really it's close enough....... so yeah, next jump to 58m would be decent.

 

[WussRedXLi]

Early march liao. Time to be on the lookout for AHM/SSBR run in Aug.

This year i really cannot find any excuses. Even Iran's missiles cannot reach here.

 

[WussRedXLi]

And if they really stop it this year as well , then that means they really have totally stopped trying.

New CDF or something izzit?
Nope, cant be what....... we had AHM 2023 on Aug 23rd

As of March 2026, the Chief of Defence Force (CDF) of the Singapore Armed Forces (SAF) is Vice Admiral (VADM) Aaron Beng Yao Cheng. He assumed the role on March 24, 2023, becoming the first Navy officer to lead the SAF. VADM Beng replaced Lieutenant-General Melvyn Ong Su Kiat and previously served as the Chief of Navy.
Wikipedia +2

 

[WussRedXLi]

Wah flashbacks of my stairs climbing days before covid, but that time purely for health, so no added weights or look at HR etc.
Sometimes i do see people with big backpacks and in boots training at my block, possibly for climbing mountains.


Rucking primarily works the muscles in your upper and lower back to maintain an upright posture and stabilize the load, often causing significant fatigue in these areas.

Here is a breakdown of the key back muscles involved in rucking:

• Trapezius (Traps): These muscles run from the base of the neck across the shoulders to the middle of the back. They are critical for stabilizing the shoulders and upper back under the weight of the pack.
• Latissimus Dorsi (Lats): These large, triangle-shaped muscles cover most of the back and are heavily involved in stabilizing the spine and supporting the weight.
• Erector Spinae: These muscles run along the spine and are crucial for maintaining an upright, erect posture against the force of gravity, particularly during long rucks.
• Rhomboids: Located in the upper back beneath the traps, these muscles work to pull the shoulder blades together, providing a sturdy, engaged foundation for the load.
• Posterior Deltoids: While often considered a shoulder muscle, the rear delts work with the upper back to support the weight and maintain posture.
  GORUCK +4

Key Muscle Functions During Rucking:

• Posture Stabilization: The muscles work constantly to keep you from slouching under the weight.
• Load Distribution: Strong upper back muscles (traps and lats) help distribute the weight, reducing strain on the neck and lower back.
• Posterior Chain Strengthening: Rucking engages the entire "posterior chain" (back, glutes, hamstrings), which is crucial for overall postural health.

 

[Kuudere]

Personally feel HM is the sweet spot, where the training of threshold and endurance has a pretty good mix, especially for those who can sub 2. And confirm we have one certified course with SCSM to benchmark.
Training requirement are also my sweet spot for a enjoyable run.
1, LSD : No need to train LSD > 30km. LSD at 21km is good enough.
2, Interval : Threshold cruising 1km at 5k pace needed. 2km at 10km pace.
3. Daily easy run, 7km to 21km . Ya LSD of 21km is also an easy daily training, literally mean the dreaded torturing LSD workout at > 30km is gone.

The 18/55 plan has 3 long runs at 32km, I think the 18/70 plan has 5 long runs at 30+km.

The latter plan is where most folks will hit sub-3hr marathon assuming they don’t get injured along the way

I am targeting 1:05 as well

Will have to see how the training goes because right now, my HR is still quite elevated from my runs. I willn’t be touching a lot of speed work until after the 15k race actually. Still building base.

Hatyai is HM. I got a few HM lined up haha.Score and Amazing Thailand HM. Main goal is to break 90 this year. But after last year injury, looking quite bleak but just follow training plan and see how it goes.

Marathon that I am looking at is Standard Chartered Hanoi or Ha Long Bay but Ha Long Bay date very near to Amazing Thailand and SCSM.

Good that u are running a lot of races overseas, how many races do you plan to run this year?

I am done with 1, 3 more to go.

 

[WussRedXLi]

 

[Tudo88]

The 18/55 plan has 3 long runs at 32km, I think the 18/70 plan has 5 long runs at 30+km.

The latter plan is where most folks will hit sub-3hr marathon assuming they don’t get injured along the way

Will have to see how the training goes because right now, my HR is still quite elevated from my runs. I willn’t be touching a lot of speed work until after the 15k race actually. Still building base.


Good that u are running a lot of races overseas, how many races do you plan to run this year?

I am done with 1, 3 more to go.

Likely 4 I think.

3 HM
1 FM

What’s your other 2 more races? One of them is Gold Coast right

 

[WussRedXLi]

 

[WussRedXLi]

Tomorrow go try one arm isometric hold for pull up. Xmm also can do it.

 

[Kuudere]

Likely 4 I think.

3 HM
1 FM

What’s your other 2 more races? One of them is Gold Coast right

I already did 1 HM in TW, will run 15k next in Income Eco Run, then Gold Coast Marathon.

After that, still undecided. Not sure if I will go for overseas race or local one

 

[Tudo88]

I already did 1 HM in TW, will run 15k next in Income Eco Run, then Gold Coast Marathon.

After that, still undecided. Not sure if I will go for overseas race or local one

Oh. Local, I am registered for 2XU although kinda regretted it. Pen C Somemore.

This year no more Lazada Run 21km. Maybe will sign up for Garmin Run. And there is a new midnight race this year.

https://midnightrunasia.com/singapore/#

 

[Ender]

Oh. Local, I am registered for 2XU although kinda regretted it. Pen C Somemore.

This year no more Lazada Run 21km. Maybe will sign up for Garmin Run. And there is a new midnight race this year.

https://midnightrunasia.com/singapore/#

Midnight run, suits me. As I can run from sundown all the way after midnight. Hope the price is ok and not too near to SCSM.

 

[Ender]

The 18/55 plan has 3 long runs at 32km, I think the 18/70 plan has 5 long runs at 30+km.

The latter plan is where most folks will hit sub-3hr marathon assuming they don’t get injured along the way

Will have to see how the training goes because right now, my HR is still quite elevated from my runs. I willn’t be touching a lot of speed work until after the 15k race actually. Still building base.


Good that u are running a lot of races overseas, how many races do you plan to run this year?

I am done with 1, 3 more to go.

I have the ebook Advance Marathoning that the fitzinger plan came from. PM me if you want to read the book.

 

[WussRedXLi]

Maka chan!

2:44

 

[WussRedXLi]

2:54

ps Note : this is by no means a recommendation to train. Just for information purposes only, esp for those doing multi disciplinary sports.


Crazy results as he said he has had zero training for this marathon due to injury which he picked up @ Ang Kor Wat Cambodia marathon in early Dec.
He did post in the last update vid on Feb 8th that he only could do cycling/elliptical/swimming as cross training and also gym work for S&C, and zero running in the past month prior to that vid. But he also did mention he did go really really hard in those things. (there is a difference between a social recreational cyclist vs one who do it with any form of structure on a trainer - those 564km in January are possibly all quality KMs)

Though he also did mention in the Tokyo vid that his right hamstring didnt feel particularly good for the last 4km. But i mean, this could be anything also, pure runners also suffer from such things.


Also, really marketing Tokyo as an excellent solid holiday marathon destination, good for enjoying your run and chilling.

Anyway i dont think at around 17 deg C and 40-50% RH for the last hour 11-12pm, it's gonna be too warm for local runners, despite it being an unseasonally warm day.
Not a single drop of sweat here on Ben when he finished, of coz he came from Thailand and not from a temperate country.




Feb 8th vid. Actually not say high vol cycling also, just a decent amount but it shd be enough if it is quality sessions. Not sure about the swimming or elliptical.

 

[WussRedXLi]

Tendons' SSC and Power

 

[WussRedXLi]

 

[WussRedXLi]

Seems like no Runmax uncle footage this year round........he did private pacing duties to do sub-3 for a school group

Another runner's POV footage

 

[sph777]

Oh. Local, I am registered for 2XU although kinda regretted it. Pen C Somemore.

This year no more Lazada Run 21km. Maybe will sign up for Garmin Run. And there is a new midnight race this year.

https://midnightrunasia.com/singapore/#

How u know this year no Lazada run?

 

[Tudo88]

How u know this year no Lazada run?

From SRC. Lazada organising private 5km run for some running clubs this month. Then I proceeded to ask, they said this year not organising 21km