jogging and motivation thread

[Ender]

Thanks, hopefully I can take the ippt and then focus on HM training. Otherwise, will just take it after reservist.


All the best, I will be going for 7-11 run for their fun run. I am going to try hard for the 10km in decathlon run, try for pb (depending on whether the course is accurate or not).

After testing a lot, I can only tolerate isotonic gels since I am used to not hydrating so much. I use the 36g ones, cheap for the carbo it provides.


I go with established training plans for training, but training nutrition, recovery, strength training I get from AI

For those sweet gels, I need to drink water asap if not hard to stomach

My solution for my next marathon is to bring my own running bottle and then mix the bottle with water + gel. The disadvantage is if you need a lot of gels/water, then vest is better. Vest disadvantage is added weight throughout the run.

Since you guys are not going for podium for marathon, setup a support team with your wife, At strategic location they can pass your gels, so you don't have to carry. better still some running club set up their own aid station, if you have friends, tompang some gels and special hydratrion with them.

But if by any luck you guys podium, will disqualified.

 

[WussRedXLi]

My solution for my next marathon is to bring my own running bottle and then mix the bottle with water + gel. The disadvantage is if you need a lot of gels/water, then vest is better. Vest disadvantage is added weight throughout the run.

Since you are going for isotonic osmolarity or slightly higher than that (eg > 12g/100ml), just play with maltodextrin and fructose powders. Iherb, shopee all have. Cheap cheap. Electrolytes you see how much you wanna play with table salt, more of a taste preference also.

Not uncommon for cyclists to use this method, but of coz, cyclists can do 3 bidons, say 2 carbs and 1 water.

 

[sph777]

Since you guys are not going for podium for marathon, setup a support team with your wife, At strategic location they can pass your gels, so you don't have to carry. better still some running club set up their own aid station, if you have friends, tompang some gels and special hydratrion with them.

But if by any luck you guys podium, will disqualified.

nah too early don't want disturb my wife haha. She can stay at home take care of kid.

 

[WussRedXLi]

1kg $7.50
Fuel until vomit also can, wallet not pain.

https://shopee.sg/Maltodextrin-(1kg)-Food-Grade-Halal-i.1547526716.57852922559?extraParams={"display_model_id":330282558973,"model_selection_logic":3}

BTW, just a short note.....why folks wanna use maltodextrin and not dextrose monohydrate is coz of sweet taste.
Fructose already bloody sweet (sweetest of all sacharrides), so for that remaining glucose portion (the 0.8 part of the equ with the other 1 part as fructose), you want it to be not sweet.

If not, everyone will be just using common sugar (sucrose). Issue is, is sickly sweet.

Kang shi fu honey polemo with HFCS and sucrose (11.7g/100ml conc) already rather sweet, need to rinse a bit with water after gulping.
The other flavours with green tea extracts in it shd have a small amt of caffeine, i tend to avoid for night zone 2 sessions (v rare nowadays tho) coz might affect sleep esp if you are gulping down 2 bottles.

Proper fuelling is good, simply coz it also quickly aids glycogen recovery for your next session, which is probably the next day. So you dont have to only rely 100% on the post session meal, which might not come quickly enough also. Not so much on whether you bonk during session or not (which is too bloody late and too "overall destructive")

 

[Ender]

For those sweet gels, I need to drink water asap if not hard to stomach

The sweetness of Winsport can give temporary sore throat.

 

[Ender]

@Sadisticnoob also

7th month now.

My wife told me not to join the grp rides liao. Esp since is dark hours.
Some places not exactly "clean" also, WW2 etc.

I think for me, will make a concession. Will join, but pace for training at the back with safety distance and not for drafting. Im not really superstitious, but i am also not really a risk taker.

Just ran passed Punggol settlement toward Nortshore last night. passe thru the short stretch of the SookChing massacre beach. Totally no yin qi. Got foreign workers and others play music. 7th month, the only thing bad for me are the smokes on1st, 15th and last day.

 

[hellhole]

Sweaty palms, I could neither tear nor bite them. Took 4 all cannot open haha

practice... even drink water on the run have to practice...

 

[GlassDoor]

The sweetness of Winsport can give temporary sore throat.

so far i am really liking the sis isotonic gel. all ok except price. one tube=one bowl of fish ball noodle
after i finish variety pack. I see where got better price for bulk pack.

 

[Ender]

so far i am really liking the sis isotonic gel. all ok except price. one tube=one bowl of fish ball noodle
after i finish variety pack. I see where got better price for bulk pack.

Isotonic gel weight to card ratio, too heavy. 60g pack contains 25g carb compare other brands which are usually 40g to 45g pack containing 25g carb. But they claim their isotonic formualtion requires no water abosrb. I use them too in past, the sweetness is about right.

 

[Sadisticnoob]

@Sadisticnoob also

7th month now.

My wife told me not to join the grp rides liao. Esp since is dark hours.
Some places not exactly "clean" also, WW2 etc.

I think for me, will make a concession. Will join, but pace for training at the back with safety distance and not for drafting. Im not really superstitious, but i am also not really a risk taker.

no scared.. i cycled past LCK graveyard at 1 am before

 

[GlassDoor]

Isotonic gel weight to card ratio, too heavy. 60g pack contains 25g carb compare other brands which are usually 40g to 45g pack containing 25g carb. But they claim their isotonic formualtion requires no water abosrb. I use them too in past, the sweetness is about right.

too early to tell if it's the right gel. only tried two in a continuous run. no issues. need to try 4-5 on a run to confirm. I took the gels without any water. works well as claimed

 

[GlassDoor]

i am going to try something either extremely dumb or a pure stroke of genius for this 4 weeks to try out an idea that I have.
I already run my daily and long runs exclusively using full nasal breathing. even the last two 35km under 3hr was full nasal breathing. So I know i can carry a 5m pace for a full marathon full nasal.

this tues i did a 4:30 pace on a treadmill for a 4km test. full nasal. tomorrow I go try out a 24km mid-long run with 12km easy then switching to 12km 4:40 pace and see if I can maintain full nasal breathing. If no issues I will ramp up the 4:30 pace distance on treadmill and introduce progressive longer runs at 4:40 pace for the next 3 weeks. Target is to run 3:15 marathon full nasal. So will I need to call ambulance?

ps. ai all call me crazy

 

[WussRedXLi]

no scared.. i cycled past LCK graveyard at 1 am before

My kid and I only dare venture off the main LCK road into LCK Cemetry path XX during day time and non 7th month and only coz got other cars around.
Actually was his idea, not mine at all.

 

[WussRedXLi]

i am going to try something either extremely dumb or a pure stroke of genius for this 4 weeks to try out an idea that I have.
I already run my daily and long runs exclusively using full nasal breathing. even the last two 35km under 3hr was full nasal breathing. So I know i can carry a 5m pace for a full marathon full nasal.

this tues i did a 4:30 pace on a treadmill for a 4km test. full nasal. tomorrow I go try out a 24km mid-long run with 12km easy then switching to 12km 4:40 pace and see if I can maintain full nasal breathing. If no issues I will ramp up the 4:30 pace distance on treadmill and introduce progressive longer runs at 4:40 pace for the next 3 weeks. Target is to run 3:15 marathon full nasal. So will I need to call ambulance?

ps. ai all call me crazy

That means under VT1 lah......extremely high chance is easy pace. Is not dumb at all if you have the fitness.

 

[WussRedXLi]

Just ran passed Punggol settlement toward Nortshore last night. passe thru the short stretch of the SookChing massacre beach. Totally no yin qi. Got foreign workers and others play music. 7th month, the only thing bad for me are the smokes on1st, 15th and last day.

I think as long as there are other pple around it shd be fine, is usually the mind play games with you and then spook yourself out.

Those roads with little to no cars at night and right/left all lined with trees, even @ Sentosa or Mt Faber or South Bouna vista, frankly a bit scary.

 

[GlassDoor]

That means under VT1 lah......extremely high chance is easy pace. Is not dumb at all if you have the fitness.

i suspect it's closer to VT2. when i did the 4k on the treadmill at 4:30 pace. HR was literally ruler flat 154 to 157. On hindsight should have done a 5km or at least 20mins to get more verifiable results. will know next week when i try for 5km.

 

[Ender]

i suspect it's closer to VT2. when i did the 4k on the treadmill at 4:30 pace. HR was literally ruler flat 154 to 157. On hindsight should have done a 5km or at least 20mins to get more verifiable results. will know next week when i try for 5km.

Put a number to that ruler flat HR, so you can compare the decoupling between steady state runs. Use the interval.icu and montis app. The calculation will be there.

 

[WussRedXLi]

i suspect it's closer to VT2. when i did the 4k on the treadmill at 4:30 pace. HR was literally ruler flat 154 to 157. On hindsight should have done a 5km or at least 20mins to get more verifiable results. will know next week when i try for 5km.

Technically cannot be at VT2 for nasal, but i guess if you gek between VT1 and VT2 it might be possible....you can try with 5km, will be very very siong and restrictive since 20+ min or so no joke.

You wanna build the diaphragm muscles or something? I think i have heard before some athletes cramp there or something. Or CO2 tolerance by your body. I tried quite a few years ago (I think the beginning of this thread actually) one test in which you hold your breathe and test, for me i tried it and i found i was in the excellent range.......ie very high tolerance to CO2 buildup. Let me try and check if i can find it.

 

[GlassDoor]

Technically cannot be at VT2 for nasal, but i guess if you gek between VT1 and VT2 it might be possible....you can try with 5km, will be very very siong and restrictive since 20+ min or so no joke.

You wanna build the diaphragm muscles or something? I think i have heard before some athletes cramp there or something. Or CO2 tolerance by your body. I tried quite a few years ago (I think the beginning of this thread actually) one test in which you hold your breathe and test, for me i tried it and i found i was in the excellent range.......ie very high tolerance to CO2 buildup. Let me try and check if i can find it.

all the ai also say unlikely vt2 for nasal also. actually all the nasal breathing i do is not forced and comes naturally. I am actually used to it from the years of slow running. anyhow... i go experiment and trial and error.

i came across a test to get the exact cross over mark. starting from the near max pace you know you can sustain full nasal then gradually +0.3 on the treadmill every two minutes until your body is force to utilised the month to breath. that the cross over mark. back off 0.3 to 0.5 and test if you can sustain that for 20mins.... if ok then that is the threshold to train.

 

[WussRedXLi]

Like this

I just tried it, around 80 secs for me.

It has something to do with one's baseline sensitivity to CO2 being too high.





To improve your carbon dioxide (CO2) tolerance, you need to safely expose your brain's chemoreceptors to mild, controlled feelings of "air hunger" so it resets its alarm threshold for when you feel the urge to breathe. [1]

Daily Foundations

• Exclusive Nasal Breathing: Keep your mouth closed during daily activities, walking, and light exercise. Mouth breathing expels too much CO2 and keeps your baseline sensitivity high. [1, 2]
• The 30-Second "Breathe Light" Drill: Sit upright, take a normal breath, then gently slow down your airflow so your inhales become nearly imperceptible. Create a mild, comfortable sense of air hunger for 30 seconds, then rest and breathe normally for 1 minute. Repeat this cycle 5 times. [1, 2]

Structured Passive Protocols

• Box Breathing: Practice Box Breathing (inhale, hold, exhale, hold) for 2 to 3 minutes, 1 to 2 times per week. Set the duration of each side of the box (e.g., 4 or 5 seconds) based on your baseline test scores. [1]
• Cadenced Breath Counting: Set a timer for 5 to 10 minutes. Inhale softly through your nose for 4 to 6 seconds and extend your exhale to be slightly longer (6 to 8 seconds). Lengthening the exhale helps retain and build up tolerance to CO2. [1, 2]

Active Integration

• Nasal-Only Exercise Intervals: During a brisk walk or light jog, commit to 100% nasal breathing. If you are forced to open your mouth to gasp, slow your pace immediately until you can maintain nasal control. [1]
• The Step-Count Exhale: While walking, take 5 normal rhythmic nasal breaths. On the 5th breath, let your exhale out as long, slow, and steady as possible, counting your steps as you empty your lungs. Track your step count over weeks to measure your progress. [1]