jogging and motivation thread

[WussRedXLi]

Sheet......30:52 by Cassandra Beaugrand.
That's even faster than our 2.4 Pocari Sweat national record pace, but extend distance to over 4 times to 10k.
Went to google, that's not even SEA Games podium standard, more like Asian Games podium (or even Gold) standard.

Note, these are not pure runner athletes

Triathlon training for swimming / cycling enables much higher volumes of aerobic training than what can be done for just running. But still keeps the legs fresher for the running workouts.

 

[WussRedXLi]

Surprised that even Cole Hocker adopts this approach

As a 1500m/mile and 2 mile (3.2k) specialist and also doing 3000m, that's already a decent amount of volume / duration.

Olympic 1500m champion Cole Hocker utilizes cycling, particularly on a Wahoo KICKR BIKE, as a core cross-training method to maintain high cardiovascular fitness while minimizing joint impact, averaging 2-4 hours of cycling weekly. He integrates this into his lower-mileage running plan (65-70 miles/week) to boost total training volume and maintain freshness between high-intensity track sessions.
X +2
Key Aspects of Cole Hocker's Cycling Training:

• Equipment: Uses the Wahoo KICKR BIKE and Wahoo TRACKR HEART RATE monitor.
• Training Volume: Typically 2-4 hours per week.
• Purpose: Allows him to increase endurance volume without the injury risk associated with high-mileage running.
• Schedule: Often incorporates cycling into his weekly routine alongside sessions on the Wahoo KICKR RUN treadmill.
• Benefit: Keeps his legs fresh for speed sessions, such as 3-4x600m at 3k pace.
  Wahoo Nordic +4

Hocker's training philosophy prioritizes high-quality, high-intensity running over sheer volume, with biking, swimming, and Alter-G filling in to ensure he stays injury-free.


https://totalrunningsolution.com/blog/f/everything-i-can-find-about-cole-hocker’s-cross-training-methods#:~:text=Swimming & Pool Running: Used regularly,them as core training tools.

 

[kaisin82]

At your paces, think you'd better practise your fuelling rate and amounts solidly soon and decide on a possibly game plan, be it liquid, solid or whatever mix, either you bring it along with you or have someone who is dedicated enough to track + hand the liquid/solid nutrition to you over the course..........

Dont have to aim for high rates like 90-120g/hr range esp if you are not after that last 1-2 mins bit of performance, but still to avoid even half-bonking (ie you are not bonked till walking yet but you are also far from your great running shape), your fuelling still must be decent.

^^^^^
Your last 3k, if fueled properly, it might be entirely possible that you are still not as exhausted and are able to maintain close to your 5:18 pace for the previous 10k rep. Just a possible example, if you had not used much fuel at all. They found that good fuelling greatly improved TTE / Time to Exhaustion.
Or put it this way, you can run another 10km rep at slightly higher paces.




Fueling is critical for both runners, but it is chemically more demanding for the 4:45 min/km runner due to their higher reliance on glycogen (carbohydrates) for energy. While the slower runner will be on the course for a longer duration, the faster runner burns fuel at a much higher intensity, creating a higher risk of "hitting the wall" sooner.
PubMed Central (PMC) (.gov) +3

Fueling Differences by Pace

Feature	4:45 min/km Pace (approx. 3:20 marathon)	6:30 min/km Pace (approx. 4:35 marathon)
Primary Fuel Source	High reliance on carbohydrates (glycogen)	Higher percentage of fat oxidation
Burn Rate	High intensity; burns glycogen rapidly	Lower intensity; glycogen lasts longer
Risk Factor	Depletion rate: Risk of running out of glycogen in 90–120 minutes	Duration: Risk of total caloric deficit over 4.5+ hours
Target Carb Intake	60–90g of carbs per hour	30–60g of carbs per hour

thanks for the advice!! Yes, I agree, I need to learn how to fuel properly. Shall work on that in the next few weeks. Yah the run is just water only.

 

[basic___]

My treadmill run for tonight. 3x10km, 1x3km, 5-10mins break in between.

today also marks my 1000km for 2026~~~ thanks everyone for the encouragement and advice!!

Wah nice mileage. I have only just hit 700km. Trending a bit lower compared to last year due to overseas trips

 

[WussRedXLi]

 

[WussRedXLi]

thanks for the advice!! Yes, I agree, I need to learn how to fuel properly. Shall work on that in the next few weeks. Yah the run is just water only.

我服了你。 33km no fuel somemore not at slow paces as you are pretty fit.
The drop in pace as you continued shd be less drastic if properly fuelled.

Share with you this vid.




Over three separate 2-hour treadmill runs, we tested:
• 60g carbohydrates per hour • 90g carbohydrates per hour • 120g carbohydrates per hour

During each trial we measured: • Heart rate • Blood lactate • Oxygen consumption • Exogenous carbohydrate oxidation (how much of the carbs I consumed I was actually burning)

The results were fascinating.
At 120g per hour, I experienced:
✔ Lower perceived effort (RPE)
✔ Better perceived energy levels
✔ Improved fluid retention
✔ Less body mass loss
✔ A delayed shift toward fat oxidation

This matters because carbohydrate produces more energy per litre of oxygen than fat, making it the more efficient fuel at marathon pace. When fuelling at 60g per hour, I lost 1.4kg of body mass, likely mostly fluid, and showed an earlier shift toward fat use, meaning less efficient energy production for the same effort. This is why fuelling shouldn’t be guesswork.

 

[Kuudere]

My treadmill run for tonight. 3x10km, 1x3km, 5-10mins break in between.

today also marks my 1000km for 2026~~~ thanks everyone for the encouragement and advice!!

Finished my long run as well, last long run before my race.

At your paces, think you'd better practise your fuelling rate and amounts solidly soon and decide on a possibly game plan, be it liquid, solid or whatever mix, either you bring it along with you or have someone who is dedicated enough to track + hand the liquid/solid nutrition to you over the course..........

Dont have to aim for high rates like 90-120g/hr range esp if you are not after that last 1-2 mins bit of performance, but still to avoid even half-bonking (ie you are not bonked till walking yet but you are also far from your great running shape), your fuelling still must be decent.

^^^^^
Your last 3k, if fueled properly, it might be entirely possible that you are still not as exhausted and are able to maintain close to your 5:18 pace for the previous 10k rep. Just a possible example, if you had not used much fuel at all. They found that good fuelling greatly improved TTE / Time to Exhaustion.
Or put it this way, you can run another 10km rep at slightly higher paces.




Fueling is critical for both runners, but it is chemically more demanding for the 4:45 min/km runner due to their higher reliance on glycogen (carbohydrates) for energy. While the slower runner will be on the course for a longer duration, the faster runner burns fuel at a much higher intensity, creating a higher risk of "hitting the wall" sooner.
PubMed Central (PMC) (.gov) +3

Fueling Differences by Pace

Feature	4:45 min/km Pace (approx. 3:20 marathon)	6:30 min/km Pace (approx. 4:35 marathon)
Primary Fuel Source	High reliance on carbohydrates (glycogen)	Higher percentage of fat oxidation
Burn Rate	High intensity; burns glycogen rapidly	Lower intensity; glycogen lasts longer
Risk Factor	Depletion rate: Risk of running out of glycogen in 90–120 minutes	Duration: Risk of total caloric deficit over 4.5+ hours
Target Carb Intake	60–90g of carbs per hour	30–60g of carbs per hour

I took 0g of carbs for my long run, 4 sips of water at 8km and 16km respectively.

Jessica Hull bua toh
Luckily no serious injury

(She holds the WR for 2000m)

She did well for her 5km though, so not too bad in the end. I think if she set the pace of the race early on, she would've won her 1.5km easily.

Alright, I will MIA until after the race on Sunday. All the best for the income eco run on Sunday! @sph777 @Ender @basic___

I have to adjust my sleep pattern to sleep earlier and hydrate more.

 

[WussRedXLi]

Just now also feeling no power/half bonk and suddenly very very hungry. No carb load yesterday just normal 2 cai png meals, the usual 2 cups of coffee/milo mocahs and this morning only took 250ml of Mug (11.2g of sugar). Oh yeah around 500g of grapes.

Threshold session, 30-35 mins already felt the feeling and growing in intensity, ~ 40 mins called it quits.
Could only "limp" back to house. Not yet total bonk of coz, in which literally have to sit down and recover for the fat oxidation to keep up.

 

[WussRedXLi]

Terrible this morning too. 6AM +

Lowest was 28 deg C and 89% RH, meaning 33.8 deg C heat index temperature.
That's in clementi

In AMK it was 28.5 deg C and 87% RH, or 34.9 deg C heat index temp.

Terok

At night can forget it, even at 10pm i think confirm no less than 35 deg C heat index.


Also last night switched on AC, could not tahan even with the fan. Partly "heat training", party trying to reduce energy consumption due to US-Iran War.


Gezuz, now 10am, old CCK road already 41 deg C heat index (32.1, 71%).

 

[GlassDoor]

Terrible this morning too. 6AM +

Lowest was 28 deg C and 89% RH, meaning 33.8 deg C heat index temperature.
That's in clementi

In AMK it was 28.5 deg C and 87% RH, or 34.9 deg C heat index temp.

Terok

At night can forget it, even at 10pm i think confirm no less than 35 deg C heat index.


Also last night switched on AC, could not tahan even with the fan. Partly "heat training", party trying to reduce energy consumption due to US-Iran War.


Gezuz, now 10am, old CCK road already 41 deg C heat index (32.1, 71%).

Expected to get worst. So it's good to get body adapted early.
https://www.theguardian.com/environment/2026/apr/13/el-nino-explainer

 

[WussRedXLi]

 

[WussRedXLi]

Expected to get worst. So it's good to get body adapted early.
https://www.theguardian.com/environment/2026/apr/13/el-nino-explainer

Yes, there is a decent chance of a strong or possibly even Super El Nino, around the level of the 2015 Super El nino.

This year got Indon haze or not in Sep - Oct, really depends on how Indonesia has been doing over the past few years. Coz it will be really dry around our region here if there is a Super El nino

If there is a Super El nino, then even next year April (intermonsoon) would be affected. It will be warm warm warm. Very similar to 2015 Super el nino, 2016 Apr-May intermonsoon period was not only extremely warm/humid but also it was extended and it was extremely warm on most days / total number of very warm days.

 

[WussRedXLi]

Half Marathon distance aiming 23kmh. (2:37 min/km)

Sprint = 100m 10 secs

Wow......the way they bonk.

 

[rECKleSSfElla]

Have to retreat back to doing treadmill runs in the gym due to the recent weather. Even then also sweating more than usual even in an aircon environment. Another thing is that its gets so mind numbingly boring i have to stop after clocking 10-12km.

 

[Ender]

Finished my long run as well, last long run before my race.

I took 0g of carbs for my long run, 4 sips of water at 8km and 16km respectively.



She did well for her 5km though, so not too bad in the end. I think if she set the pace of the race early on, she would've won her 1.5km easily.

Alright, I will MIA until after the race on Sunday. All the best for the income eco run on Sunday! @sph777 @Ender @basic___

I have to adjust my sleep pattern to sleep earlier and hydrate more.

Yes, too all eco runners, enjoy this weekend, hopefully the morning won't be as humid as these few days.

 

[WussRedXLi]

 

[cherynsq]

Decided not to run today as I’m getting heat rashes

 

[WussRedXLi]

Decided not to run today as I’m getting heat rashes

My body also a bit itchy here and there.

This morning just kept pouring water over my body bit by bit but nearly constantly, refilled at Sentosa Imbiah station water cooler (really cold water, not room temp) and poured more. Naise. This is despite zone 2 ride only (but then it was a long 3 hr sesh)....but sometimes it gets warm coz of the climbs ie high effort low airflow. I did 6 rounds of Sentosa and then 2 rounds of MBS/BEG.

In 2016, the tailing end of the Super El nino, it was really warm and my kid also kena heat rashes nearly every day. Damn itchy, needed to bathe a lot + sometimes even take antihistamines.

 

[WussRedXLi]

 

[rECKleSSfElla]

Took them 50+ years to finally realize how broken the old system was and how easy it is to game it. How the eff obese recruits (aka me when i was NSF) are allocated to combat units and have to chiong sua while fit zais get to relax and become clerks is totally beyond comprehension. Had a friend who IPPT gold, signed on air force but OOC due to some minor injury. Then he just went and "geng" some pes status from outside physio and got downgraded to become storeman. Really damn easy to play the system if you know how to.