jogging and motivation thread

[sph777]

Take ur time to decide, I wanted to do overseas races and next year will be the time.

My biggest hurdles for HM will be whether I might cramp out later into the run and gut issues (which is highly unlikely for morning runs).

My pace is there, I still have a few sharpening workouts to do. I am thinking of peaking with the 15km HM workout (4k @ 4.08 - 4.12, 1k float @ 4.35 - 4.40) x 3 in 2-3 weeks time.

My last week workout was 1.5k @ 3.58, 4.00, 4.03, 3.58, 1.5k float @ 4.28, 4.30, 4.30. Slowly, cut back on the pace and increase the interval distance.

I will train for 3:20 after the HM, I will think about it more in Jan.

D is what I can achieve now in Sg. C is what I think I can achieve overseas. B is upper limit of what I can achieve overseas. A is best case scenario by the end of the year.

My conversation with my friend was that he recommended me to run HM because he was worried I might lose my fast twitch strength if I transited too fast from HM. Since I had to wait for 30k people in the queue today, HM was sold out. I made the decision to go for the FM for the experience.

After a bit of reflection, I realised it's possible to maintain fast twitch by doing strides (Kiplimo does this in his weekly workouts), short distance intervals (1k repeats at 5k pace) + doing longer warm up and cooldown to make up for the short intervals mileage. There are ways to get around this, so I am not too worried.

In the 6 months:

1. Get used to 70k+/week of running average, with long runs going up to 30-35km and peaking at 80k+/week.
2. Try energy gels while maintaining my running form and fix my hydration regime.
3. Figure out true marathon pace, highly likely <5.00 min/km based on consistent long runs. Unsure if it's 4.45 min/km.

All the best. Focus on the HM first then slowly progress up.

 

[sph777]

https://www.channelnewsasia.com/cna...njuries-deaths-half-marathon-training-5497601

interesting article!

 

[WussRedXLi]

https://www.channelnewsasia.com/cna...njuries-deaths-half-marathon-training-5497601

interesting article!

I very huge proponent for cooling, esp for performance gains.

Even on the bike, i have lots of super chilled water and i pour onto my kid. Have additional 500ml bottles at the back of our jerseys (totally iced up and then via contact cools our bodies). He has a 1000ml bottle (康师傅）and i have those 500ml bottles. Dont know why, but he perspires heckloads one, and the face could get pretty red. I scared, but still the training has to go on.

The tiong store beside Park Rd at People's Park complex now got offer, lots of flavours. 康师傅 500ml only 60c and 1000ml only $1.20. Not scarlette, that one is 60 cents for 500ml (now on offer, usual 80c) and 1000ml $1.50 (no offer as of now).

 

[Sadisticnoob]

I very huge proponent for cooling, esp for performance gains.

Even on the bike, i have lots of super chilled water and i pour onto my kid. Have additional 500ml bottles at the back of our jerseys (totally iced up and then via contact cools our bodies). He has a 1000ml bottle (康师傅）and i have those 500ml bottles. Dont know why, but he perspires heckloads one, and the face could get pretty red. I scared, but still the training has to go on.

The tiong store beside Park Rd at People's Park complex now got offer, lots of flavours. 康师傅 500ml only 60c and 1000ml only $1.20. Not scarlette, that one is 60 cents for 500ml (now on offer, usual 80c) and 1000ml $1.50 (no offer as of now).

Too heavy, i usually just bring 2 bottles in Singapore , but i end my workouts early, start at 515 am and reach home by 9 .

I usually bring plain water in camelbak podium but if i stop for a break will get water and milk usually

 

[WussRedXLi]

 

[WussRedXLi]

Too heavy, i usually just bring 2 bottles in Singapore , but i end my workouts early, start at 515 am and reach home by 9 .

I usually bring plain water in camelbak podium but if i stop for a break will get water and milk usually

Bo bian, nowadays i try to be self sufficient and not buy at 7-11 or petrol kiosks. But seriously by first hour my kid and I already finish a large part of these drinks in the portable PET bottles. Eg, from Tg pagar via WCH and Jln Buroh, when reach Boon Lay or Jln Bahar usually we finish 2 x 500ml already.
After which we would be consuming the plain water in the 2 insulated flasks 600ml and 800ml. On warm days, even these are not sufficient, need to pitstop and get the "expensive" drinks even tho discounted at Fairprice, 7-11 or petrol kiosks (rarely petrol kiosks).
Edit - just a few weeks ago, my kid and i were so dehydrated due to a longer 90+km ride that we just hooted a whole 1.5L of pokka green tea and finished it on the spot within 2 mins or so....at the Fairprice just beside Jurong East MRT.
Dont really climb anyway so the effect is not big, at most is Jln Buroh those 4 small bridges coz enroute to LCK or Sentosa small rolling.

Usually we post-session makan at Maxwell or Amoy coz just beside our house, over there refill with plain water. Confirm not enough during warm days one....even if we are talking like 1.5L total for the PET bottles and 1.4L for insulated flasks.

I ever tried 1.5L PET bottles (takes longer to melt) but alas too heavy and really pulls the jersey down.

But then, of coz, we are not super early risers, 5.30am is the earliest that we will rise and start at 6-6.15am. And coz of the slower speeds due to my kid, ending past 10am on weekends is the usual case. Quite a fair number of times wake up at 6-6.20 range even.....so LLST bear with the sun.

 

[WussRedXLi]

 

[GlassDoor]

Dig out old video..
inner knee on the left leg slight strain/tightness after yesterday's track workout. Likely due to fully straighten legs at push off stage.
I found his videos invaluable when refining running form.
Easy to understand and adopt.

 

[Ender]

Those collecting their race pack at SCSM REPC can take a look at the Dynafish booth. They have size 45 and price is $109. Not much different from TB price, and you get to try your size and have the shoes right there .

Gold Coast Marathon has a booth there. They are having limited entries there for sale even though it's sold out online.

To add, I asked the guy at the Saurus gel booth which gel are provided during the race, and they are the no.1 and 2. i.e the two cheaper non elite one. 25g carb per pack and the no.1 has 75 mg of caffeine.

For caffeine, I intend to use one nootropic at 15 km to boost 200mg of caffeine. Then every 5km one Saurus gel no.1 for 75mg caffeine starting from 25km. Also will compliment with saurus no.2 at every 10km. starting from 22km aid station (giving about 75g of carb per 10km). I will only need to hand carry only 3 pack of ELITE GELs (one nootropic and 2 others, either WIN SPorts or SIS Betafuel) for the first 22km. Saurus gel will be collected from the aids station at 22km, 30km and 34km. Minimize the weight of carrying of gels.

 

[Ender]

Take ur time to decide, I wanted to do overseas races and next year will be the time.

My biggest hurdles for HM will be whether I might cramp out later into the run and gut issues (which is highly unlikely for morning runs).

My pace is there, I still have a few sharpening workouts to do. I am thinking of peaking with the 15km HM workout (4k @ 4.08 - 4.12, 1k float @ 4.35 - 4.40) x 3 in 2-3 weeks time.

My last week workout was 1.5k @ 3.58, 4.00, 4.03, 3.58, 1.5k float @ 4.28, 4.30, 4.30. Slowly, cut back on the pace and increase the interval distance.

I will train for 3:20 after the HM, I will think about it more in Jan.

D is what I can achieve now in Sg. C is what I think I can achieve overseas. B is upper limit of what I can achieve overseas. A is best case scenario by the end of the year.

My conversation with my friend was that he recommended me to run HM because he was worried I might lose my fast twitch strength if I transited too fast from HM. Since I had to wait for 30k people in the queue today, HM was sold out. I made the decision to go for the FM for the experience.

After a bit of reflection, I realised it's possible to maintain fast twitch by doing strides (Kiplimo does this in his weekly workouts), short distance intervals (1k repeats at 5k pace) + doing longer warm up and cooldown to make up for the short intervals mileage. There are ways to get around this, so I am not too worried.

In the 6 months:

1. Get used to 70k+/week of running average, with long runs going up to 30-35km and peaking at 80k+/week.
2. Try energy gels while maintaining my running form and fix my hydration regime.
3. Figure out true marathon pace, highly likely <5.00 min/km based on consistent long runs. Unsure if it's 4.45 min/km.

Virgin marathon, yes it's very hard to dial in on the marathon pace you wanna base your training at. Coz once you go into the training block, it's usually trained by pace. like easy base building will likely be MP +15sec or +20 sec. Then there are pickup long run, where you do MP pace or MP -5 sec pace.

 

[Ender]

Any suggestions where to alight if I taking grab to scsm this sat to prevent jam?

Just set the destination as close to the start point. The last time we did that, and when we reach Raffles Blvd, the traffic got heavy and slow, we told the driver to stop at Marina square taxi stand, opposite Millenia walk and walk from there.

 

[basic___]

Those collecting their race pack at SCSM REPC can take a look at the Dynafish booth. They have size 45 and price is $109. Not much different from TB price, and you get to try your size and have the shoes right there .

Gold Coast Marathon has a booth there. They are having limited entries there for sale even though it's sold out online.

To add, I asked the guy at the Saurus gel booth which gel are provided during the race, and they are the no.1 and 2. i.e the two cheaper non elite one. 25g carb per pack and the no.1 has 75 mg of caffeine.

For caffeine, I intend to use one nootropic at 15 km to boost 200mg of caffeine. Then every 5km one Saurus gel no.1 for 75mg caffeine starting from 25km. Also will compliment with saurus no.2 at every 10km. starting from 22km aid station (giving about 75g of carb per 10km). I will only need to hand carry only 3 pack of ELITE GELs (one nootropic and 2 others, either WIN SPorts or SIS Betafuel) for the first 22km. Saurus gel will be collected from the aids station at 22km, 30km and 34km. Minimize the weight of carrying of gels.

Wasn’t planning on buying any more shoe this year but the dyna fish booth caught me by surprise. Got my sizing fitted and bought the US8.5 which is half a size above my usual. US 8 is okay but smaller leeway in front. Bought the newer colorway which is quite worth it

keysports also selling the new Qiaodan PB 6 for 147

 

[basic___]

Honestly, not sure about previous years.. but the goodie bag for standard chart is pretty bad. There is literally nothing apart from pamphlets

 

[GlassDoor]

scsm expo worth the time this year for someone not going to collect race pack?
Last year was really meh.. nothing interesting.. only got two bananas

 

[basic___]

scsm expo worth the time this year for someone not going to collect race pack?
Last year was really meh.. nothing interesting.. only got two bananas

Can refer to Ender post above. A bunch of booth selling different variety gels (some are cheaper than what you can get from Shopee and retail if you know how to compare).
There is Nedao if you want to get cheap race singlets instead of ordering from Taobao.
Pang gu running is selling the new Coros pace 4 for 369

 

[Skyrillex]

Good luck to those running Stan Chart this weekend, and smash that PB too!

 

[Ender]

scsm expo worth the time this year for someone not going to collect race pack?
Last year was really meh.. nothing interesting.. only got two bananas

Nothing much if you looking for interesting new stuff.

Only the Dynafish booth interest me. There is one indonesian carbon plate shoes, ortuseight. Another one Voltra, think this is malaysia carbon plate shoes.

Adidas Adio Pro 4 and EVO SL only at 10% off retail, another 10 for stand chart card holders.

Gels are cheaper here.

Didn't get any freebies from any booth.

 

[basic___]

Nothing much if you looking for interesting new stuff.

Only the Dynafish booth interest me. There is one indonesian carbon plate shoes, ortuseight. Another one Voltra, think this is malaysia carbon plate shoes.

Adidas Adio Pro 4 and EVO SL only at 10% off retail, another 10 for stand chart card holders.

Gels are cheaper here.

Didn't get any freebies from any booth.

Voltra carbon plated shoe also not that cheap.. about 170-180sgd also. Quite a bit for an unproven brand tbh. Seen quite a number of Malaysian runners promoting it a few months ago

 

[Ender]

SRY has abnormal ECG reading during routine SEA pre screening. So he is not clear to represent Singpore for SEA game yet. Need further investigation.


https://www.straitstimes.com/sport/...l-hunt-in-jeopardy-after-abnormal-health-test

"In a memo from the hospital seen by The Straits Times, the doctor noted that Soh’s electrocardiogram (ECG) – a test to check an individual’s heartbeat – is “abnormal, with multiple premature ventricular complexes”, adding that he is “likely to need further cardiovascular evaluation before clearance”."

 

[sph777]

Good luck to those running Stan Chart this weekend, and smash that PB too!

Thanks! You’re running last min right? All the best for sub 3!