jogging and motivation thread

[winningeleven]

At Fukuoka for past few days. Went to all major sport shop such as alpen and sport depo. No sign of ASICS megablast and Superblast 2 totally sold out . But then the metaspeed sky / edge Tokyo are easily available. Very attractive price of 27000 yen before tax. Which is less than sg$240 as compared to Asics sg $379. Previously when I was in Tokyo Jan 2025. Metaspeed sky/edge Paris and Superblast 2 were sold out everywhere.

 

[WussRedXLi]

13:51 @ 5200 ft elevation

 

[WussRedXLi]

 

[Kuudere]

170bpm is easy to run when one is young, eg. in teens and early 20s and some in their 30s. Anaerobic effort can push to max and recover fast. With proper training and good fitness base, some in their 40s will feel 170bpm is not too taxing as well. As one grows older, it will naturally drop. now i am in my 50s, i no longer dare to push too hard (die is ok but not half dead and become a liability to ppl around me). HR max usually around mid 170s with occassional low 180s.

I wear my apple watch and coros watch + hr sensor whenever i run. comparing my Apple Watch and Coros HR sensor (bicep band), they are quite close (most of the time, +/-1)

Did this with my run club recently, was 3:00 FM pace group

20 x (400 @ 1:30 - 1:32) w/ 200 @ 60s jog recovery

Average out at 3.46 min/km or 1:30 per lap.

Recovery average out at 5:10 min/km.

Overall pace: 4.12 min/km

Brutal workout stitch after 12 sets and just press through the pain to complete.

 

[Mecisteus]

Did this with my run club recently, was 3:00 FM pace group

20 x (400 @ 1:30 - 1:32) w/ 200 @ 60s jog recovery

Average out at 3.46 min/km or 1:30 per lap.

Recovery average out at 5:10 min/km.

Overall pace: 4.12 min/km

Brutal workout stitch after 12 sets and just press through the pain to complete.

I ever did 18x 800m at 4 min pace. Total distance covered was 23km.

I was following Garmin Jeff 10km training program back then.

That was 5 years ago. Now tone down a lot liao.

You are still young so can keep up the pace.

 

[xllms]

Did this with my run club recently, was 3:00 FM pace group

20 x (400 @ 1:30 - 1:32) w/ 200 @ 60s jog recovery

Average out at 3.46 min/km or 1:30 per lap.

Recovery average out at 5:10 min/km.

Overall pace: 4.12 min/km

Brutal workout stitch after 12 sets and just press through the pain to complete.

out of curiosity, how young are you? and are you willing to share the watts output for your runs

 

[kaixax555]

I finally went to see the full marathon route, like some places might still be a bit bottlenecked (staring at the Marina Barrage as bottleneck)

Also I ended up buying another pair of Deviate Nitro Elite 3s in the exact same color

3 of 5 my shoes in the rotation already hitting 400 miles, I think I might get my Deviate Nitro 2 to maybe 720km or so, then try to get the MagMax to hang on past 700km till the marathon is over.

Luckily bought Velocity Nitro 4 recently also so can use in between.

 

[xllms]

I finally went to see the full marathon route, like some places might still be a bit bottlenecked (staring at the Marina Barrage as bottleneck)

Also I ended up buying another pair of Deviate Nitro Elite 3s in the exact same color

3 of 5 my shoes in the rotation already hitting 400 miles, I think I might get my Deviate Nitro 2 to maybe 720km or so, then try to get the MagMax to hang on past 700km till the marathon is over.

Luckily bought Velocity Nitro 4 recently also so can use in between.

Puma fansi spotted!

 

[Kuudere]

I ever did 18x 800m at 4 min pace. Total distance covered was 23km.

I was following Garmin Jeff 10km training program back then.

That was 5 years ago. Now tone down a lot liao.

You are still young so can keep up the pace.

That's more like a marathon tune up programme, 18 x 800 @ 10k pace is doable with jog recovery, but need a lot of mileage per week of running to make it work. Could be something I might try when I go for marathon training and want some fast twitch action.

If you are running 80k+/week and that's the hardest workout for the week, then it probably makes sense to do it.

But it's overkill for 10k training, since 6 x 1.6k or 4 x 2k would be sufficient.

I felt what I did was predictive of HM ability, while your workout is more predictive of M ability, gives a good gauge of how fast to run M.

out of curiosity, how young are you? and are you willing to share the watts output for your runs

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~

 

[Mecisteus]

That's more like a marathon tune up programme, 18 x 800 @ 10k pace is doable with jog recovery, but need a lot of mileage per week of running to make it work. Could be something I might try when I go for marathon training and want some fast twitch action.

If you are running 80k+/week and that's the hardest workout for the week, then it probably makes sense to do it.

But it's overkill for 10k training, since 6 x 1.6k or 4 x 2k would be sufficient.

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.

 

[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.