jogging and motivation thread

[WussRedXLi]

highly possible, especially those with some track/x-country background and in their teens/late teens to early 20s. In my sec 4 class (early 1990s) there were 3 who ran 2min20sec or lower for 800m.

I think here got a few who ran track and field so maybe, just maybe gotten very close to 2 mins before. Maybe not 2 flat or even sub 2 level.

 

[WussRedXLi]

 

[xllms]

Not disagreeing with your analysis. What I was pointing out was not purely on logic but also the element of feel and the adrenalin. Based on van Nierkerk’s performance that day, he was in a good shout to run down Botswana and USA at the line.
Nevertheless, both African teams did very well in that race.

@Kuudere
thinking more deeply into v.Niekerk's 3rd leg. I correct myself, him running 3rd leg is strategically more significant than being the anchor.
1) v.Niekerk perhaps no longer has his top end speed and amazing last stretch acceleration in his younger years to challenge raw speed of the younger peers
2) 3rd leg is probably more chaotic as compared to anchor leg due to lack of a single focus. Requires more on the fly adjustments due to circumstances, hence experience and intelligent execution matters more (maintaining speed round the bend, possibly by tweaking slightly his cadence, running mechanics, slightly shorter stride lengths at curves, shorter ground contact time, slightly reduced leg lifts at bends, etc to minimize loss in traction).

His 43.26s split in the rain soaked track (2nd best time was some 0.6+s slower) allows him to make up grounds when everyone else was slowing down. What he achieved was efficiency at highest order in such adverse condition.

 

[WussRedXLi]

This HM supposed to have had 1 x woman WR one, just that after that the ETH the WR cannot be ratified coz after that it was re-measured and verified to be 54 metres short.


Actually it's pretty much the same for us, other than the WA Gold/athletics body sanctioned races (basically held on track), if really want a zhun zhun PB number to show for, it's mostly a more or less thingy that quite a number of times it is probably not that far off from GPS in an open location. Maybe at times really totally off.


But nevertheless, got masters WR

Quite interesting, GB Louise (one of UK's top runners, lead pack runner) still using the very old Hoka Rocket X2....which is also my TT race shoe
That's like a 2023 shoe. The foam still ok.
Of coz, Harry Morgan also using X2, just that he is not elite field.

 

[xllms]

This HM supposed to have had 1 x woman WR one, just that after that the ETH the WR cannot be ratified coz after that it was re-measured and verified to be 54 metres short.


Actually it's pretty much the same for us, other than the WA Gold/athletics body sanctioned races (basically held on track), if really want a zhun zhun PB number to show for, it's mostly a more or less thingy that quite a number of times it is probably not that far off from GPS in an open location. Maybe at times really totally off.


But nevertheless, got masters WR

is this the Irish ah pek who was once almost died due to alcohol addiction and picked up running to stay out of alcohol? if yes, i think he is/was the WR holder for marathon for V60. A former Olympian if memory serves me well.

 

[WussRedXLi]

yah, thats y i stopped as i was feeling a strain on my right thigh muscles after yesterday morning 100 squats work out.

Bro, got any interest in changing this? Of coz got risks, but it's not something that you cannot master....just takes time and patience. I lagi got risks, i got scolosis one (22 deg, possibly over 25 if they didnt measure properly hence going into moderate territory)
Dont even have to be 3 times a week, once to twice a week is fine.....from what i have experienced over the past 1 year, we/you'd need the recovery. 50% of story is you put in solid stimulus, then the other 50% you put in solid recovery ie something that you truly can recover from.

I also have seen many many runners doing things like double leg calf raises, endlessly most of the time. Lagi going thru motion nia. The general thinking is that "as runner no need much strength one, also to avoid bulk".

AI :

For runners, it is generally much better to perform a few reps of near-maximal effort (heavy weight) rather than several hundred repetitions of low-weight, high-rep training.
High-rep, low-weight training is redundant because running already provides the muscular endurance stimulus. To improve running performance and injury resistance, the goal of strength training should be to increase power and neuromuscular efficiency, not endurance.
Here is the breakdown of why low reps are superior for runners, based on current scientific literature:

Why Low Reps (3-6) Beat High Reps for Runners

• Improves Running Economy: Heavy strength training (3-5 reps) increases the "stiffness" of the muscle-tendon complex, acting like a better spring, which reduces the energy cost of running.
• Increases Power Without Bulk: Low-rep, heavy training primarily induces neural adaptations—training your brain to recruit more muscle fibers (especially fast-twitch) and increasing force production—without causing significant hypertrophy (muscle growth) that could slow you down.
• Builds "Injury Resistance": Higher loads build stronger tendons and bones, which helps prevent common injuries such as shin splints, patellar tendonitis, and IT band syndrome, which are often caused by repetitive stress.
• More Time-Efficient: A few hard, heavy sets provide more "bang for your buck" in terms of strength gains compared to high-rep training.

The Recommended Strength Approach for Runners

• Rep Range: Focus on 3-6 reps per set for compound exercises.
• Intensity: Use a weight that is 80%–90% of your 1-repetition maximum (1RM), or a weight that feels difficult but allows for perfect form.
• Volume: 3-5 sets of 3-5 reps (for example) is generally recommended.
• Frequency: 2-3 sessions per week during the off-season, dropping to 1 session during peak racing season.
• Key Exercises: Squats, deadlifts, lunges, step-ups, and calf raises.

 

[WussRedXLi]

is this the Irish ah pek who was once almost died due to alcohol addiction and picked up running to stay out of alcohol? if yes, i think he is/was the WR holder for marathon for V60. A former Olympian if memory serves me well.

Yeah seems like it, i google one.......

https://builtforathletes.com/blogs/...-to-over-60-half-marathon-world-record-holder

 

[xllms]

Bro, got any interest in changing this? Of coz got risks, but it's not something that you cannot master....just takes time and patience. I lagi got risks, i got scolosis one (22 deg, possibly over 25 if they didnt measure properly hence going into moderate territory)
Dont even have to be 3 times a week, once to twice a week is fine.....from what i have experienced over the past 1 year, we/you'd need the recovery. 50% of story is you put in solid stimulus, then the other 50% you put in solid recovery ie something that you truly can recover from.

I also have seen many many runners doing things like double leg calf raises, endlessly most of the time. Lagi going thru motion nia. The general thinking is that "as runner no need much strength one, also to avoid bulk".

AI :

For runners, it is generally much better to perform a few reps of near-maximal effort (heavy weight) rather than several hundred repetitions of low-weight, high-rep training.
High-rep, low-weight training is redundant because running already provides the muscular endurance stimulus. To improve running performance and injury resistance, the goal of strength training should be to increase power and neuromuscular efficiency, not endurance.
Here is the breakdown of why low reps are superior for runners, based on current scientific literature:

Why Low Reps (3-6) Beat High Reps for Runners

• Improves Running Economy: Heavy strength training (3-5 reps) increases the "stiffness" of the muscle-tendon complex, acting like a better spring, which reduces the energy cost of running.
• Increases Power Without Bulk: Low-rep, heavy training primarily induces neural adaptations—training your brain to recruit more muscle fibers (especially fast-twitch) and increasing force production—without causing significant hypertrophy (muscle growth) that could slow you down.
• Builds "Injury Resistance": Higher loads build stronger tendons and bones, which helps prevent common injuries such as shin splints, patellar tendonitis, and IT band syndrome, which are often caused by repetitive stress.
• More Time-Efficient: A few hard, heavy sets provide more "bang for your buck" in terms of strength gains compared to high-rep training.

The Recommended Strength Approach for Runners

• Rep Range: Focus on 3-6 reps per set for compound exercises.
• Intensity: Use a weight that is 80%–90% of your 1-repetition maximum (1RM), or a weight that feels difficult but allows for perfect form.
• Volume: 3-5 sets of 3-5 reps (for example) is generally recommended.
• Frequency: 2-3 sessions per week during the off-season, dropping to 1 session during peak racing season.
• Key Exercises: Squats, deadlifts, lunges, step-ups, and calf raises.

thank you for sharing.

 

[xllms]

thank you for sharing.

interesting that i replied "thx for sharing, bro " and kena age verification

 

[WussRedXLi]

 

[WussRedXLi]

interesting that i replied "thx for sharing, bro " and kena age verification

Nowadays many sites need age verification liao. Roblox games also.

 

[xllms]

Nowadays many sites need age verification liao. Roblox games also.

thx for sharing, bro -> Age Verification
thank you for sharing -> No Age Verification

1) thx vs thank you
2) bro

 

[WussRedXLi]

 

[WussRedXLi]

Seems like an easy enough progression and good to try....... both for fun and aura farming.
I can isometric hold 90 deg pull up chin up and "L-sit" for 20-30 secs no issue.

My biggest issue, as epxected, is that the L-sit i cannot extend my legs straight, there needs to be a 30 deg or so bend. Last time even during sec / poly, my NAPFA sit-n-reach fail one.

I tried nerve flossing and stretches, all did not help much...... at most just a little. Not sure why.
(if anyone into pilates or similar, can share tips?)
The only lucky thing is that at least i am still "flexible" enough that on 165mm cranks and tucked into TT position, my hip angle still feels ok for decent power delivery on the bike, not impinged too much.....coz the pedal downstroke the legs also not fully straight/extended also.

edit - my iliopsoas strength not the issue, have trained it to be rather strong already for the past 2 years.

 

[dev_stg_prd]

is this progression correct?

 

[WussRedXLi]

 

[WussRedXLi]

is this progression correct?

Isometrics at various angles and negatives (jump up, then neg down) is usually enough.
Main thing, stay consistent. And btw, nobody at the fitness corner would judge you one even if you cannot do 1 rep........go ahead and grind it out. Nowadays IPPT also no more pull ups, so 100% nobody would judge you. In fact, you will be looked up upon for trying and training it.

ps. Allow for sufficient recovery, of coz in the first place do sufficient work so that there is a bit of DOMs. After being conditioned and after a dozen or more sessions, DOMs becomes not really a reliable indicator, but nothing wrong if you chase a bit of DOMs every now and then. Allow for deload once in 1 or 2 months. If middle age, 2 sessions per week is sufficient, preferably 72hrs between sessions. But of coz to enjoy that kind of good recovery (plus good sleep), you MUST put in good work good stimulus first.....coz it is a 50/50 relationship.
If you are genetically gifted and much younger like early 20s, then can be shorter recovery hrs between sessions and more sets coz you recover faster.

 

[xenotine]

Is it getting hot these past couple of weeks ? Missing the cooler weather on Dec and Jan

 

[GlassDoor]

Is it getting hot these past couple of weeks ? Missing the cooler weather on Dec and Jan

warmer maybe due to more direct sun (less cloudly) but really breezy where i run.
So don't really feel the increase temp after body start to sweat after 10mins or so. Still very comfortable to run even in mid morning.

 

[WussRedXLi]

The FOD Runner from UK tried the Turbo 3.0