jogging and motivation thread

[sph777]

To be fair, that spot doesn't have a lot of people running/cycling after you get past commonwealth. But if you are up for the challenge, I recommend running through hillview side of rail corridor in the morning, that area is filled with dense vegetation. Your heartbeat confirm vo2max from just easy run

I decided to max out at 2 gels per hour, nothing more than that.

I don't like running with mask, prefer to run at gym treadmill instead.

https://pmc.ncbi.nlm.nih.gov/articles/PMC11540989/

https://pmc.ncbi.nlm.nih.gov/articles/PMC9656209/

Once you start training for marathon, you will run HM distance almost every other week and even longer. Most likely will run slower pace if you are aiming for <4:00:00.

If you use pfitz calculator, your aerobic pace is 6.32 - 7.07 min/km, long run is 6.15 - 6.49 min/km.

For me, I am aiming for <3:30:00, with aerobic pace at 5.43 - 6.13 min/km, long run is 5.28 - 5.58 min/km.

I usually run at the faster end of the range, but am able to recover and build up my mileage safely.

https://www.instagram.com/reels/DAJtNTTtm5E/

This guy 415 easy pace, 1.01 HM runner. For 2:20 marathoner, 4.20 min/km is within that recovery range of 4.09 - 4.29 min/km, so it's believable~

My recent long run of 26km, I consumed 36 grams over 2 hours 15 minutes. That was ~25s/km average off my goal marathon pace. I am trying to train up to at least 60 grams per hour. It will be a lot of gut training

I will stick to my runs down to mbs and the kallang river haha

 

[WussRedXLi]

they are doing 120grams of carbs per hour now which is damn crazy , im only doing like 40 grams per hour

Yeah, i guess these things really gotta self DIY and see how much you can tahan with your own fav snacks, beverages or self-mixed maltodextrin power and actually i think also can dial it back down a little accordingly as well coz ultimately it is also a matter of energy usage/output, in which their "watts" are higher than ours.

She runs her 10k in 32-33 mins, so i think if we really wanna experiment, liquid nutrition mixed with gels or snacks, with a total intake of 90g/hr shd be more than optimal in a race environment. 40-60g/hr i think as you'd have experienced before, also no issue can support.
Doesn't matter if it is ultimately not oxidised and turned into energy, coz Connor of GCN and Sarah of GTN did get tested and their exogenous oxidation rate is just like 45g/hr. That means the actual utilization of the carbs and turning into energy, not only able to tahan GI issues or able to absorb it past the intestinal walls.

Exogenous oxidation refers to the body’s metabolic process of breaking down ingested carbohydrates (exogenous) for energy during exercise, rather than using stored glycogen (endogenous). It is a key factor in endurance performance, with athletes typically oxidizing 1.0–1.7 g/min when consuming optimized carb blends, improving performance by sparing muscle glycogen and maintaining blood glucose.

Bonus :

I'd recommend also play with Kang Shi Bo drinks first if dont wanna play with iherb's maltodextrin powder, the main +ve is that maltodextrin isnt sweet and some folks might not be able to tahan the sickly sweet flavour of sugary drinks. The kang shi bo beverage comes in various sugar concentrations between 5.4g all the way to 12.3g/100ml depending on flavour so just read the label. and can get in 500ml or even larger 1000ml bottles that can squeeze into the back of the jersey.
All these are typically using HFCS-55, ie 55% fructose and 45% glucose....which is basically the same 1:0.8 Glucose:Fructose ratio as commercial gel products.

For sure there is weight of coz, but for testing purposes is ok. So next time if go RHB Lekas ride then can mix maltodextrin with water at the R&R areas......but of coz for those into timings and racing this is a somewhat moot point coz of time wastage. The nutrition bottle can just mix to a certain concentration, ie 90g per 200ml and then you additionally take in a bit of gels like 1 gel per hour, the other bottle can be plain water.

Note : Actually fructose needs at least 90 mins to be processed by the liver before it becomes glucose, ie the Glycemic index is not as low as glucose. Glucose is basically instant energy, maciam 5 mins after drinking can feel effect and press turbo already, with peak effect reached by 15 mins.
Maltodextrin gets processed into glucose solely. But of coz as Ah Soon mentioned in simple layman terms in Alvinawwy's video, the total possible intake is limited if it is just glucose only, coz our intenstines have 2 absorption pathways, one for fructose and one for glucose.

For cycling and FM, of coz the durations are long......so ok. But if just HM and fuelling is a thing for the runner, dont really need fructose, glucose can liao (ie Glucolin powder from NTUC which is dextrose, which is basically glucose's identical twin brother)

 

[WussRedXLi]

80c from Scarlett supermarket, the ah tiong supermarket. But Kung Hai supermarket (people's park & clementi) 60c only.

BTW, for health purposes, do this only during your sessions and in appropriate doses, in which the glucose would be literally instantenously utilized by the muscles. This way we avoid the associated pancreas insulin excessive production. At least that's the theory.
Dont have to worry too much abt using that few times in training and testing, and in races (how much do we really race anyway). Of coz if you are overfueling, like spamming sweetened beverages, bananas, maltodextrin and within 5 hrs go makan 2 full meals, then i have nothing to say.
Actually this thingy also depends on other factors as well, eg total body muscle mass, visceral fats esp around belly for guys, NEAT etc. so no 2 individuals are gonna be the same.

Other sedentary folks' one cup of lifestyle beverages + sendetary office environment lagi jialat..... ie starbucks, easily 100+ grams of "fuel". heh, in addition to lunch, plus snacks like Old Chang Kee, nowadays even goreng pisang also became commercialised in malls (forgot that famous brand, damn expensive).
Actually, tbh, my office got a lot....grabfood is easy and v accessible.

 

[WussRedXLi]

Also....for T100/Ironman races, folks like Sam Long / Magnus Ditlev / Kristian Blummenfelt take in 150-170g/hr as often documented by them.

There is a risk of overfueling and bloating tho..... Sam Long kena that in 2025 T100 Singapore. K Blmmenfelt was actively vomitting on his bike once, presumably GI cannot tahan (even though they need that kinda intakes for that intensity)

 

[Sadisticnoob]

Your heart rate shown that u can actually run even faster. Can do 5km Under 25 mins too

I think inaccurate cause using watch kind , the chest strap I think more accurate

 

[Ender]

Nice. From the way Hui ran in it, looks like a cadence shoes. Might get this too aside from the Li Ning E6.

 

[Ender]

This Havard Prof is anti bro-science, a real expert Human evolution biology. A strong advocate for NEAT, consistency, continuity, specificity and functional exercise. Aligns with the Matt Fitzgerald's book, Pain & Performance: The Revolutionary New Way to Use Training as Treatment for Pain and Injury.




His theory on bone health

 

[sph777]

Nice. From the way Hui ran in it, looks like a cadence shoes. Might get this too aside from the Li Ning E6.

seems like he is saying that Plaid 3 is very good for all speeds but if you want best for race day, spend that extra money and go for E6. For now both over 200 sgd including shipping so will wait haha

 

[Ender]

seems like he is saying that Plaid 3 is very good for all speeds but if you want best for race day, spend that extra money and go for E6. For now both over 200 sgd including shipping so will wait haha

E6 is almost 99% getting. After watching Kofuzi comment that E6 is less aggressive than other top tier shoes, I guess this may suit me. My experience with Nike VP fly4, a very aggressive shoes, gave my right metatarsals a beating after 27km.

 

[Tudo88]

Nice. From the way Hui ran in it, looks like a cadence shoes. Might get this too aside from the Li Ning E6.

Wow. Getting both. But now you got many colorways to choose from for LN E6

 

[sph777]

E6 is almost 99% getting. After watching Kofuzi comment that E6 is less aggressive than other top tier shoes, I guess this may suit me. My experience with Nike VP fly4, a very aggressive shoes, gave my right metatarsals a beating after 27km.

Will rely on you when to get it haha. I still am reluctant to pay >200 for any shoe. Maybe E6 will only be cheaper when E7 comes out haha

 

[Tudo88]

Will rely on you when to get it haha. I still am reluctant to pay >200 for any shoe. Maybe E6 will only be cheaper when E7 comes out haha

Kipstorm Elite at 199 haha

 

[sph777]

Kipstorm Elite at 199 haha

not too enthu about Kip. I know a lot of good reviews but still.... Cannot shake off the preconceived ideology that it is a decathlon brand and cannot be good. haha

 

[Ender]

not too enthu about Kip. I know a lot of good reviews but still.... Cannot shake off the preconceived ideology that it is a decathlon brand and cannot be good. haha

这也太偏见了吧，毕竟你已经买了乔丹 Plaid 2.

 

[Tudo88]

not too enthu about Kip. I know a lot of good reviews but still.... Cannot shake off the preconceived ideology that it is a decathlon brand and cannot be good. haha

I am not that enthusiastic also. But got 15 days free trial so why not haha. Can clock 50-60km haha

 

[sph777]

这也太偏见了吧，毕竟你已经买了乔丹 Plaid 2.

somehow I am ok with china brands but not decathlon brands for running. But the funny thing is all my swimming gear is decathlon cause I don't look at brands for swimming haha

 

[winningeleven]

On MC for the past 2 days including today as I am suffering from cough . I don't have fever but i feel I am still unfit to run. But my colleague who also a marathoner runner (his PB 3:45hr) told me if he going to sick . He would still go for jog and actually feel better after sweating it out.. did anyone try that before and really help ?

 

[WussRedXLi]

25% now at iherb Code 26CRHX86


3.9kg of fructose (relatively low Glycemic index, ie slow digestion)
3.6kg of maltodextrin (digests very very fast to glucose, very high Glycemic Index)
Add table salt to "taste" (sodium)
If you want potassium, pre-load via bananas, anyway perspiration is 5:1 sodium : potassium if i rem correctly. 1 banana already like 300mg potassium already, you dont need a lot.
Total $93 for 7500g of "gels".

1 bottle liquid nutrition, the other bottle water (I mean, for gels most of you also take with water anyway...same same but different but still same)

The typical gels like SiS, Pure are 22g carbs right? So that's 341 pcs.
Or 27 cents per 22g carbs.

Not that dissimilar in price to Kang Shi Bo green tea flavoured beverages. (using HFCS-55)
60 cents for 37g carbs (honey green tea) to nearly 60g for the youzi with pear or something, that one is damn sweet tho.
That is why they use maltodextrin, to cut down on the sweetness as it is very mildly sweet neutral flavour...and not use glucose which tastes sweet. Fructose is damn sweet (1.8X sweeter than table sugar) but cant be helped.

Not sure who over here hidden tiger crouching dragon so hardcore high pace high output to often need such things tho. (got expiry date also)
But then again, got smaller portions (eg 907g)......just more expensive per kg.

Video again :

 

[WussRedXLi]

On MC for the past 2 days including today as I am suffering from cough . I don't have fever but i feel I am still unfit to run. But my colleague who also a marathoner runner (his PB 3:45hr) told me if he going to sick . He would still go for jog and actually feel better after sweating it out.. did anyone try that before and really help ?

For me is mai lah......just rest esp if got malaise feeling. Never tried before tho.......

 

[sales69]

On MC for the past 2 days including today as I am suffering from cough . I don't have fever but i feel I am still unfit to run. But my colleague who also a marathoner runner (his PB 3:45hr) told me if he going to sick . He would still go for jog and actually feel better after sweating it out.. did anyone try that before and really help ?

Get well soon.

For me if feeling well but somehow have headache, going for slow jog will feel better.

But when feeling tired with no symptoms, will just rest. Tried before slow jog and felt even worse.