jogging and motivation thread

[WussRedXLi]

I know some who dropped from 38 min level to 58+ min level within 2 years of ORD, but 2.4km nia

Wow 2 years. Think 2 years is just nice for COVID era, from beginning in Apr 2020 to Apr 2022 (i remember omicron peaking around 1st week of March).

Now i think if intensity and/or volume even reduce 50% from peak also the detraining might be quite terok esp if one is truly performance oriented.

I think the same goes for 18-19 min 5k back to 28-30 min 5k (beginner level).


AI Overview


Yes, it is entirely possible to "detrain" or slow down from a 38-minute 10k to a 58-minute 10k within two years if training is stopped or significantly reduced
. A 38-minute 10k represents a high level of fitness (roughly 3:48/km or 6:07/mile), while a 58-minute 10k represents a recreational, moderate pace (roughly 5:48/km or 9:20/mile).
Reddit +4
Here is the breakdown of how this decline can happen and the science behind it:

• Significant VO2 Max Drop: After just 11 weeks of no training, an endurance athlete can lose roughly 25% of their VO2 max. Two years without structured training is more than enough time for cardiovascular capacity to drop significantly, allowing a 38-minute runner to fall to a 50+ minute 10k pace.
• Rapid Loss of Cardiovascular Fitness: While muscular strength stays for 4–6 weeks, aerobic fitness begins to decline after 2 weeks of not training.
• Muscle Fiber Changes: Within 8 weeks of inactivity, muscle mitochondria and oxidative capacity (crucial for endurance) decrease, specifically targeting the endurance fibers that allowed for the 38-minute pace.
• Impact of Lifestyle: If the reduction in training is accompanied by a change in diet, weight gain, or loss of muscular strength, the drop in speed will be faster and more pronounced.
  Wahoo Fitness +2

 

[xllms]

2023 10k i think fun run with GF lah.

But actually, i am wondering if it is really possible to really drop from 31 min level to 58 min level (ie 6:00 pace) in just 4 years even if one totally stops running. That time was COVID, so i guess the story isnt going to be radically different from quite a number of the stories here which some have shared.

Melbourne Marathon (2019) | ASICS 10KM RUN	#41505	7	2	7	00:31:21
Melbourne Marathon (2023) | SriLankan Airlines 10km	#43804	2266	156	1543	00:58:30

highly possible. Maybe the latter race, the participant took it easy and did a relaxing run.

my ex-classmate was National top 3 X-Country runner in sec sch, only to fail 2.4km and IPPT during BMT.

 

[WussRedXLi]

97 grams nia, like 1 small Yakult bottle drink weight

 

[WussRedXLi]

highly possible. Maybe the latter race, the participant took it easy and did a relaxing run.

my ex-classmate was National top 3 X-Country runner in sec sch, only to fail 2.4km and IPPT during BMT.

Scary.

So i think moral of the story : continue to run, cycle, resistance and plyo train, neuromuscular/explosivity train and if possible race every year. So that age 60, age 70 also can run sub-20 5k.
Then for more rounded benefits, add in mobility and balance, proprioception work.

 

[xllms]

Scary.

So i think moral of the story : continue to run, cycle, resistance and plyo train, neuromuscular/explosivity train and if possible race every year. So that age 60, age 70 also can run sub-20 5k.
Then for more rounded benefits, add in mobility and balance, proprioception work.

sub-20 5k!?!

 

[WussRedXLi]

So many small mistakes i have been making.
No wonder cannot really perform perfect form pull ups.

 

[WussRedXLi]

sub-20 5k!?!

Or start with 9:40 for 2.4, easier ba. Then rep it 2 times in a set.
It's not too dissimilar with cycling on WCH, doing both directions....i used the same knowledge/RPE to aid my pacing.

The longevity / cardio benefits would still be largely there.

As usual if you remember when you started running years ago, the beginner phase would be "painful" as it is a new way to run/train, but ultimately after 3-4 weeks you'd start to get used to it, 3-4 months you will see results.

The same with running faster.....

The same when i started cycling, even though i could run, initially my muscles were so tight and i wasnt able to go fast. After 3-4 months, good to go and improvements come nicely coz already have training knowledge.

You adapt, the body is beautiful. Unless if one has some predisposed genetics for muscles and mitochondiral/lungs/heart systems that together effectively brings his VO2max ceiling to below 50, then quite difficult.

 

[ctstalin]

Last time when I was 14, my pb was 17:06 for ~4.8km (?) cross country.

Then I failed IPPTs during reservist.

Now I run much more frequently, but will never ever be able to get back to that pace.

 

[WussRedXLi]

Cheem

4 weighted plyo exercises in there if you wanna try

 

[WussRedXLi]

Last time when I was 14, my pb was 17:06 for ~4.8km (?) cross country.

Then I failed IPPTs during reservist.

Now I run much more frequently, but will never ever be able to get back to that pace.

Dafug, you another ex-cheongster, age 14 already like 18 min flat 5k.

Another "attribute" i find with young cyclists (or even fixies) is that they are very willing to try things, to risk, to cheong. Like no loss no limits mindset. Cheeseburger one time on WCH at like just before 7am i had a fixie pacing and drafting me and cheonging downhill (clementi) high cadence at nearly 60kmh no helmet and all. I no problem one, coz if crosswheel is he buang not i buang, but then i scared he buang coz he no helmet.

 

[xllms]

 

[WussRedXLi]

 

[xllms]

Last time when I was 14, my pb was 17:06 for ~4.8km (?) cross country.

Then I failed IPPTs during reservist.

Now I run much more frequently, but will never ever be able to get back to that pace.

wah, C div 17:06 4.8km should be able to get into top 5 depending on the year.

 

[sales69]

This evening saw 2 reps from Dynafish at Bedok Reservoir.

Should be in collaboration with Tampines Safra running club.

They present Xiaonian to them and can trial run. Brought along the full colourways, White, Black and Red/Yellow.

Good to see the brand doing promotion and hopefully they get bigger and introduce more quality products.

Next time can see more people wearing primary school white shoes.

Actually look pretty good for casual wear too!

 

[ctstalin]

wah, C div 17:06 4.8km should be able to get into top 5 depending on the year.

6th nia. There were more siao kias way ahead of me

 

[Kuudere]

Last time when I was 14, my pb was 17:06 for ~4.8km (?) cross country.

Then I failed IPPTs during reservist.

Now I run much more frequently, but will never ever be able to get back to that pace.

My bro actually was top 20 during Wings, but didn't do that well in A div. He ran 17.37 for the 4.8km and got top 20. Fastest was 16.08.

Maintained his performance throughout NS while peers failed IPPT.

Participated in an overseas malaysia race also 4.8km and ran your time and PB at the age of 27 last year. He was the third fastest in the race.

He ran a lot more mileage (60+k/week) to build up for it.

**Also, you time would have been 12th place for A division in Wings cross country.

 

[WussRedXLi]

Initial VO2max 35.3 150 watts 166bpm HR
After 12 weeks VO2max 40.0 (+13.3% improvement) 170 watts 166bpm HR
Long story cut short, her graphs also got "shifted right".

Weekly structure
1 x 45 mins easy
1 session of Norwegian 4 x 4 (VO2max) work rest 1:1 ratio. I think they include the 4 mins rest as training time also since there is power produced, so total 32 mins
2 x strength sessions per week

 

[WussRedXLi]

 

[WussRedXLi]

@sales69

CNS really learns first for more motor units recruitment for the first few days, then the muscle growth follow that up much slowly.

 

[xllms]

Or start with 9:40 for 2.4, easier ba. Then rep it 2 times in a set.
It's not too dissimilar with cycling on WCH, doing both directions....i used the same knowledge/RPE to aid my pacing.

The longevity / cardio benefits would still be largely there.

As usual if you remember when you started running years ago, the beginner phase would be "painful" as it is a new way to run/train, but ultimately after 3-4 weeks you'd start to get used to it, 3-4 months you will see results.

The same with running faster.....

The same when i started cycling, even though i could run, initially my muscles were so tight and i wasnt able to go fast. After 3-4 months, good to go and improvements come nicely coz already have training knowledge.

You adapt, the body is beautiful. Unless if one has some predisposed genetics for muscles and mitochondiral/lungs/heart systems that together effectively brings his VO2max ceiling to below 50, then quite difficult.

when I started running years ago, running/sprinting/striding were so much easier
6 x 100m (15s)
4 x 400m (75s)
were a piece of cake

to achieve 9:40 for 2.4km, that's an average 4min/km pace. Not impossible, but plenty of dedication, focus and work for old folks...if achieve this then it will be well within reach to go below 25min for 5km.