jogging and motivation thread

[mcylo]

today on leave. managed to clock a 7km run this morning. beautiful weather

 

[WussRedXLi]

Yeah i was doing that pre-covid era since around 2015/16....... but i was climbing like over 40 stys a few times a week. That time still in love sleeve/pants/leather shoes, after work sweat already then wash. Pants wash every alternate day so 3X a week, issue is gotta iron which is a chore. Long sleeve lan lan one, got exercise or not also wash daily and iron during weekends.

But to be honest, even for 40 stys (120m height), is not particularly decent weekly (duration) volume even if done 3-4X a week. 40 stys is probably around a 3k run tops, very very convervatively speaking.
For me, zone 2 is around 10 stys = 0.6km flat running distance wrt HR.....so approx 2.4km run for 40 stys.

edit - if wanna talk about zone 2 and zero at high intensities, best to have bare minumum 150 - 200 mins weekly.
At 6:30 running pace, we are talking about 30km volume per week. Or basically climb 3X a week 55-66 mins per climbing session.

Actually with that said, vertical marathon needs to be like 700 HDB stys range to be like 42k FM.

Pinnacle Duxton (156m AMSL, prob just a wee bit under 150m from ground floor to 50th) is more akin to be like a 2.4-3k TT if you wanna gun. (enthusiasts like to use this, be it vertical marathon enthusiasts or those rucking or training for mountain climbing using heavy rucksets, seen before)

For 10k you need to take lift down at least 3X and do 3 intervals with 2-4 mins rest during waiting and taking the lift.

 

[winningeleven]

[url=https://ibb.co/ch40d4q5] [/URL]

After more out for 6 weeks due to hip injury and slowly resumed my running since late Sept. Finally hit my 1st HM running on last fri and again yesterday. Especially yesterday. The weather was so cool and good . I couldn't help it but just run after resting on Saturday.

 

[WussRedXLi]

@rarenick

Quick question, my current 105 Di2 R7170 (latest 12 speed), the FD can just change directly to the R8150 FD (12 speed) right? With no compatibility issues after syncing. Significantly faster changes for front chainring which is quite applicable for me. Not exorbitant pricings also.

https://chapter-2-cycle.myshopify.c...imano-ultegra-di2-2x12-speed-front-derailleur

 

[WussRedXLi]

[url=https://ibb.co/ch40d4q5] [/URL]

After more out for 6 weeks due to hip injury and slowly resumed my running since late Sept. Finally hit my 1st HM running on last fri and again yesterday. Especially yesterday. The weather was so cool and good . I couldn't help it but just run after resting on Saturday.

GXGX, shd be recovered liao. But still take it easy and do the specific strength exercises well.

 

[sph777]

[url=https://ibb.co/ch40d4q5] [/URL]

After more out for 6 weeks due to hip injury and slowly resumed my running since late Sept. Finally hit my 1st HM running on last fri and again yesterday. Especially yesterday. The weather was so cool and good . I couldn't help it but just run after resting on Saturday.

Welcome back! Take it easy for now!

 

[winningeleven]

GXGX, shd be recovered liao. But still take it easy and do the specific strength exercises well.

Welcome back! Take it easy for now!

Yes . Already decided not to run this Dec FM SCMS.
No way I am ready for the FM.

 

[rarenick]

@rarenick
Quick question, my current 105 Di2 R7170 (latest 12 speed), the FD can just change directly to the R8150 FD (12 speed) right? With no compatibility issues after syncing. Significantly faster changes for front chainring which is quite applicable for me. Not exorbitant pricings also.
https://chapter-2-cycle.myshopify.c...imano-ultegra-di2-2x12-speed-front-derailleur

Can. But make sure your frame can fit a braze-on fd.

FYI shimano provides a compatibility chart online.

 

[Tudo88]

Yes . Already decided not to run this Dec FM SCMS.
No way I am ready for the FM.

Wow you sold the slot?

 

[Tudo88]

West Coast Park parkrun last Saturday.

Was aiming for Sub 19 but got lost around the 3-4km mark and waited a few seconds for other runners to lead the way.

Nonetheless still got a PB. Sub 1910. I am still stoked that I can run a 329 last km.

 

[sph777]

West Coast Park parkrun last Saturday.

Was aiming for Sub 19 but got lost around the 3-4km mark and waited a few seconds for other runners to lead the way.

Nonetheless still got a PB. Sub 1910. I am still stoked that I can run a 329 last km.

well done! Well on the way to sub 40 10km and sub 1:30 half

 

[Tudo88]

well done! Well on the way to sub 40 10km and sub 1:30 half

Think closer to a sub 40 10km currently.

Sub90 half still got some work to do.

 

[Ender]

[url=https://ibb.co/ch40d4q5] [/URL]

After more out for 6 weeks due to hip injury and slowly resumed my running since late Sept. Finally hit my 1st HM running on last fri and again yesterday. Especially yesterday. The weather was so cool and good . I couldn't help it but just run after resting on Saturday.

Welcome back. Hope this time round your injury is finally fixed. But going too long, too fast, too soon might not be advisable.

 

[Ender]

Tapering for me start this week. Any gain during the peak phase for the past 3 weeks, will likely manifest in next week and final week. If no gain means training wasted. LOL.

 

[Sadisticnoob]

Tried to do my first run of the year yesterday.

I have a pain that radiates from the left side on the shin , slightly below the knee cap.
Not too sure if its my running posture , will go back to my gel kayano and try again .

 

[Sadisticnoob]

@rarenick

Quick question, my current 105 Di2 R7170 (latest 12 speed), the FD can just change directly to the R8150 FD (12 speed) right? With no compatibility issues after syncing. Significantly faster changes for front chainring which is quite applicable for me. Not exorbitant pricings also.

https://chapter-2-cycle.myshopify.c...imano-ultegra-di2-2x12-speed-front-derailleur

no need to waste your money. I have both 105di2 and ultegera di2 not much difference.

 

[Tudo88]

Tapering for me start this week. Any gain during the peak phase for the past 3 weeks, will likely manifest in next week and final week. If no gain means training wasted. LOL.

Any improvements from your last FM will mean a gain right haha. This year with no WCH and Sheares bridge, I think most will improve from their last year timing.

 

[Mecisteus]

Tried to do my first run of the year yesterday.

I have a pain that radiates from the left side on the shin , slightly below the knee cap.
Not too sure if its my running posture , will go back to my gel kayano and try again .

I thought last week you already started running ?

What type of pace and elevation ?

Start short distance, slow and at the stadium track.

 

[Ender]

Any improvements from your last FM will mean a gain right haha. This year with no WCH and Sheares bridge, I think most will improve from their last year timing.

Some gauge of gain pre race can be determine during tapering phase. When you raise your form and reduce your fatigue , you will likely see gain slowly creeping up. Also a good time to do the yasso 800 if you want more confidence. Else just trust the process.

 

[Sadisticnoob]

I thought last week you already started running ?

What type of pace and elevation ?

Start short distance, slow and at the stadium track.

no leh , last week off week lazy to run .

I try to do 6 mins per km . lol ,
Tonight try again with a different shoe to see if have the pain , yesterday was using GT2000-13