jogging and motivation thread

[xllms]

The day after speedwork workout how to gun.
Can try a true TT after a 4-5 day taper, eg significantly lower volume but maintain a bit of intensity as some neuro work, or just do 12 reps of 100m strides on alt days ba. You shd be able to hit 26.

If that happens, i think that possibly might mean your additional intensity sessions that time we were discussing like just 3 weeks ago might be showing results?

signs are there.
last week's 4x1km interval session all went below 5min.

 

[Mecisteus]

Might be beneficial here.

Actionable Takeaways​

• Moderate Exercise is Safe: Light endurance training (up to 3 hours per week) is considered low risk and highly beneficial over a lifetime [09:43].
• High-Volume Risk: If you are training for marathons or triathlons (10+ hours/week), there is an associated increase in arterial plaque, though the long-term clinical "net result" is still being investigated [10:09].
• Not a Reason to Stop: The researcher emphasizes that exercise is still fundamentally good for heart health; the question is simply whether "more is always better" at extreme levels [08:59].

 

[cherynsq]

The alphafly 3 mid section is so narrow . Couldn’t really run well . Did 5km in 31mins

 

[ctstalin]

The alphafly 3 mid section is so narrow . Couldn’t really run well . Did 5km in 31mins

Thats a huge drop from your 4:05 pace using kiprun

 

[cherynsq]

Not sure how to activate the air zoom pods though . The kiprun don’t have pods to activate

 

[cherynsq]

I find the alphafly 3 stiffer than kiprun also

 

[WussRedXLi]

 

[WussRedXLi]

JC age only

 

[sph777]

All the best everyone doing ntuc income eco run!

 

[sph777]

Finished first for 15km but not accurate and first female was much faster than me haha. At least within goal pace. As expected helix bridge had to slow down at 14 km ish mark

 

[basic___]

The HM route is about 400-500m short. Was quite unprepared for this race and plagued for stomach issue all week.
But surprisingly managed to run decently strong race. Initially wanted to go 90% effort but felt pretty strong after the first 5-6km so I decided to push for it.
PR for both 20km and 15km @ 4:41-4:42 pace. I reckon it will be a PR and sub 140 for HM if the route distance was accurate

 

[basic___]

Finished first for 15km but not accurate and first female was much faster than me haha. At least within goal pace. As expected helix bridge had to slow down at 14 km ish mark

Damn you are fast. Think I might have seen you at the bends

 

[Ender]

Ya, 21km felt short. But not a pleasant run compared to last year eco run. Humidity was high, needed to stopped at drink station. Took m-actions at 5km and 17km 20g carbs each and sis nootropics at 12km, 40g carbs and 200mg caffeine. GI tolerance maxed out, coz really felt like throwing up when I sipped the final cup of 100 plus.

 

[Ender]

Finished first for 15km but not accurate and first female was much faster than me haha. At least within goal pace. As expected helix bridge had to slow down at 14 km ish mark

I couldn't recall your name, so called out your hwz nick sph.

 

[ctstalin]

Ee... 21.1 not actually 21.1

 

[Ender]

Ee... 21.1 not actually 21.1

All those non certified race is like that one. Accuracy is not certain.

 

[ctstalin]

Finished first for 15km but not accurate and first female was much faster than me haha. At least within goal pace. As expected helix bridge had to slow down at 14 km ish mark

This you? I swear I've seen you somewhere on some of the segments I run also.

Good timings!

 

[sph777]

This you? I swear I've seen you somewhere on some of the segments I run also.

Good timings!

Damn you are fast. Think I might have seen you at the bends

Thanks!

 

[LWZ]

I was talking about this with cyclists regarding late race surges and sprints. Or just trying to "hang on" to the front pack so as not to be dropped. This is assuming you are not cardio / aerobically limited, or too drowning in lactate. Might be more useful in cycling than running, but i guess in tactical scenarios it might be useful.


Got various articles, but just use AI ba........

Yes, heavy Bulgarian split squat (BSS) strength training is highly effective at improving late-marathon durability and performance, specifically helping runners maintain pace and form after mile 20. By strengthening the muscles, tendons, and ligaments through unilateral load, BSS reduces late-race muscle breakdown, improves running economy, and mitigates injury risk.
Instagram +2
Here is how heavy BSS training improves late-marathon durability:

• Targets "Late-Race" Muscles: Running is fundamentally a series of single-leg hops. Bulgarian split squats build strength, stability, and control through the hips, knees, and ankles—the precise areas that fatigue and cause form breakdown (e.g., knee drop, hip instability) late in a race.
• Improves Injury Resilience: Every step in a marathon generates ground reaction forces 2–5 times body weight. Heavy BSS builds "armor" in the glutes (specifically the gluteus medius for hip stability), quadriceps, and hamstrings, protecting joints and tendons from overuse injuries like runner's knee or IT band syndrome.
• Corrects Imbalances: Because BSS forces each leg to work independently, it prevents the stronger leg from masking the weaknesses of the other, ensuring both legs can withstand the 26.2-mile load.
• Increases Energy Efficiency (Running Economy): Stronger muscles require less energy to maintain the same pace. Studies have shown that heavy strength training (like BSS) can improve running economy by 2–8%.
• Provides Eccentric Control: Performing heavy, controlled eccentrics (lowering phase) in the BSS builds tendon capacity, which is crucial for absorbing impact and prevents the typical late-race slowdown.
  Unprofessional Athletes +6

Thanks for sharing, will add this to my free weights routine

 

[LWZ]

I couldn't recall your name, so called out your hwz nick sph.

Wait later a photographer from SPH respond to you