jogging and motivation thread

[SpeedingBullet]

Garmin’s VO2max number is quite legit.

i just did my VO2max test and it came within 1 pt of it!

 

[xllms]

How about trying 3k. I really like 3k, just that it is not quite a sexy distance coz virtually nobody doing.
6k actually i feel is a little bit on the long side.

For core, i recommend as a runner, push up first. I started with only being able to do 5 push ups in 2022, believe it or not. Then i touched max of low 60s......trained with weighted via bands and diamonds and wides and partial reps, but wrist pain coz the bands pull the wrists upwards. I then changed to dips, which i find also really good, actually is tougher than push ups. No pain liao.

Can also try pull ups / scapula pull ups and then deadhang after X number of reps....... or jump up and isometric hold at top of the bar, 2/3rd way halfway, 1/4 way slowly negative down. Is enough liao.

If got above, regular planks not necessary, but i am not sure if side planks are beneficial for your ex-conditions. Can try 30-60s.


I can tell ya, if you train these, seeing you improve in reps is quite addictive, is significantly more addictive and supportive than even doing running esp since your running has stagnated. It sets the mindset straight as well, that it is possible one, it's not about your age. Coz it is positive feedback with results.

I like 5-6k for the following reasons:
a) 1st km: HR is lowest to push to the fastest pace
b) 2-3km: slowly get into the rhythm
c) 4-5km: feel the strain and good for threshold endurance
d) last km: push all the way
e) I have 2 dedicated routes that fit this run pretty well, one is all flat, while the other has a manageable slope at around 3km mark for a good workout.

For 3km, can do as well, probably will have to do more 3Ks to pile up the mileage

 

[WussRedXLi]

I like 5-6k for the following reasons:
a) 1st km: HR is lowest to push to the fastest pace
b) 2-3km: slowly get into the rhythm
c) 4-5km: feel the strain and good for threshold endurance
d) last km: push all the way
e) I have 2 dedicated routes that fit this run pretty well, one is all flat, while the other has a manageable slope at around 3km mark for a good workout.

For 3km, can do as well, probably will do more to pile up the mileage

3k as workout then you slow jog down to zone 2 for another 2k ok liao. First 1k warm up. Total 6k.

Coz main thing if wanna try is to see if neuro is the limiter, dont let volume dictate things for a change so no fatigue at all. Your weekend LSD to maintain aerobic system already there.
Maciam like tapering phase, but even lower in intensity but more focus on neuro and power. (power is force or strength times velocity

 

[xllms]

3k as workout then you slow jog down to zone 2 for another 2k ok liao. First 1k warm up. Total 6k.

Coz main thing if wanna try is to see if neuro is the limiter, dont let volume dictate things for a change so no fatigue at all. Your weekend LSD to maintain aerobic system already there.
Maciam like tapering phase, but even lower in intensity but more focus on neuro and power. (power is force or strength times velocity

this approach is what I have been doing to many of my 10k runs via a 5km to-fro route. First 5km quite fast and went all out final 400m stretch with a gradual pick up from 4km mark onwards. Then slow down the pace for a return 5km warm down run. At times mix abit with a final 2km threshold run after i cross the slope at the bridge with a final 400-500m sprint.
A higher intensity of what you suggest, perhaps

 

[dev_stg_prd]

 

[Kuudere]

Garmin’s VO2max number is quite legit.

i just did my VO2max test and it came within 1 pt of it!

I have heard from videos that it is within 2 points though Garmin tends to overestimate the vo2 number. Where did you go and test?

 

[WussRedXLi]

Such a good spread of nutrition products

Heat training with a CORE heat suit/sensors as well. (Lucy Charles Barclay using also)

Usage of whey and creatine post workout

 

[dev_stg_prd]

this approach is what I have been doing to many of my 10k runs via a 5km to-fro route. First 5km quite fast and went all out final 400m stretch with a gradual pick up from 4km mark onwards. Then slow down the pace for a return 5km warm down run. At times mix abit with a final 2km threshold run after i cross the slope at the bridge with a final 400-500m sprint.
A higher intensity of what you suggest, perhaps

I did my usual 5K and use my xiaomi band. I got 4X Vo2 Max.. chatgpt told me it's conservative.. so expect + a few points. so according to this it's good . https://www.fitnescity.com/understanding-vo2-max

so usually when one is active, be 'default' is good and it's not unexpected rite?

 

[SpeedingBullet]

I have heard from videos that it is within 2 points though Garmin tends to overestimate the vo2 number. Where did you go and test?

Coached! They got a lab in CBD. Perfectly convenient.

Garmin actually underestimated mine. It est. mine at 52, my test I got 53. But still hats off the Garmin’s algo lah, to be so accurate

 

[WussRedXLi]

40th place, it's a must to cry. Heng not like last time with Samurais

Turn on the CC btw

Documentary by Tempo

 

[WussRedXLi]

 

[noinimod]

Anyone here with wider feet especially in toebox area and having success with china shoes?

For reference, i tried a few Linings but it's too narrow in toebox for me. Anta was marginally wider than Lining but still felt quite narrow. Dynafish xiaonian was surprisingly more roomy than Anta/Lining. New balance 2E works well for me

 

[Mecisteus]

Coached! They got a lab in CBD. Perfectly convenient.

Garmin actually underestimated mine. It est. mine at 52, my test I got 53. But still hats off the Garmin’s algo lah, to be so accurate

That's close enough.

Make sure max HR is correct on Garmin. Otherwise, vo2max estimation is out.

Anyway I don't put too much hope on vo2max.

My vo2max can be higher than you but I know my aerobic fitness or endurance is not as top as you.

 

[SpeedingBullet]

That's close enough.

Make sure max HR is correct on Garmin. Otherwise, vo2max estimation is out.

Anyway I don't put too much hope on vo2max.

My vo2max can be higher than you but I know my aerobic fitness or endurance is not as top as you.

Ya i did lactate test years ago and adjusted HR accordingly, so i guess thats why the number is really good.

vo2max only measures maximum output, when ppl run endurance (or even tempo) they dont go anywhere near it. it's just a number lah

 

[WussRedXLi]

Mary go go go !

1:28

 

[WussRedXLi]

this approach is what I have been doing to many of my 10k runs via a 5km to-fro route. First 5km quite fast and went all out final 400m stretch with a gradual pick up from 4km mark onwards. Then slow down the pace for a return 5km warm down run. At times mix abit with a final 2km threshold run after i cross the slope at the bridge with a final 400-500m sprint.
A higher intensity of what you suggest, perhaps

BTW it just hit me, last time were you doing your intervals at the correct paces? To develop the correct energy system and improving your LT2 and LT2 "curves". Also assuming work:rest ratio more or less there and not totally off.

Can use this if you have been doing some TTs along, pretty reliable way.

https://runbundle.com/tools/running-training-paces-calculator

 

[sales69]

Anyone here with wider feet especially in toebox area and having success with china shoes?

For reference, i tried a few Linings but it's too narrow in toebox for me. Anta was marginally wider than Lining but still felt quite narrow. Dynafish xiaonian was surprisingly more roomy than Anta/Lining. New balance 2E works well for me

Same previously NB size 10 2E.

If D width, I would size up 1/2 size. Recent years, their last getting narrower so go 1 size up.

Now wearing Bmai and Qiaodan size 44. Width is good enough, not tight.

Xiaonian wearing 44 as well.

 

[WussRedXLi]

@ 7:34, that explosiivity is

 

[WussRedXLi]

Bloody bloody impressive PB and an ultra big jump at that too.

 

[dev_stg_prd]