jogging and motivation thread

[winningeleven]

Straits time just reported that BYD full marathon had sold out . I thought of signing up in Sept . Haha . All 9000 slots for local participants already filled. However still have remaining 3000 slots still available for international runners . But I got a feeling it will release back for local runner at the last minute. I don't see any reason why overseas runners wanted to come here to race since it is typically hot and humid and not a good place to get a PB here .

So for now. There is no full marathon race for me despite I am starting to train for it now .

Half marathon still have 30% of the 18000 available.

 

[sph777]

Now cannot choose to book at your desired location already?

can but no more maju anymore

 

[Ender]

Straits time just reported that BYD full marathon had sold out . I thought of signing up in Sept . Haha . All 9000 slots for local participants already filled. However still have remaining 3000 slots still available for international runners . But I got a feeling it will release back for local runner at the last minute. I don't see any reason why overseas runners wanted to come here to race since it is typically hot and humid and not a good place to get a PB here .

So for now. There is no full marathon race for me despite I am starting to train for it now .

Half marathon still have 30% of the 18000 available.

@Tudo88 may have ideas to get corporate sponsors slots.

 

[sph777]

Last year I wanted 6E for the race too. All it took was only one session of interval to rule that out. Wanted plaid 3 as the replacement since many reviewers say it is a lot stable. But the price is still very high and I need race shoes now for MP training and acclimatization.
Now I have the anta g9 v1 and v2 for MP training sessions. Either one will be race days shoes.

Plaid 3 for me has severe ponding also. Using @xllms reco socks reduced the ponding in the sense that socks were wet but the whole shoes was not soaked as compared to my usual socks.

 

[winningeleven]

@Tudo88 may have ideas to get corporate sponsors slots.

I have registered my interest. Which means they still considering last minute entries

 

[sph777]

Go and try max out your push up and sit up, then don't have to worry about the run.

The truth is that most active runners focus on longer distances (HM/M), running a fast 5k makes a lot of sense in schooling years. That's because cross country/track races are only up to 5k until you reach uni level.

If your focus is on longer distances, then you wouldn't necessarily dedicate a training block for the 5k. You probably focus on the 10k as the faster running block of the training cycle. That's why you see younger runners being able to hit 17-18 minutes because their training is 3k/5k and their coach only makes them run intervals up to 1k max.

Also, if you are focused on the 1.5k, you develop a lot of speed work to run a fast 5k. But you rarely hear of anyone that does 1.5k training block into their 30s/40s/50s onwards.

It's up to you, what you want to race. If you are racing a HM/M and your 5k isn't fast, that's alright.

Exactly! Different Vo2 baseline levels, different goals. Goals especially make a big difference. If I was just focused only on 1.5k/3k, and then I scale up to 5k, I probably achieve my 5k goal times. But considering that I want to run marathons, I much rather spend 1 month max for 2.4k IPPT training and jump straight into 10k/HM training block to improve my LT2 instead of Vo2max.

You meant evening runner thread? Used to post down there.

I saw the route, there were a lot of turns compared to Garmin HM. The benefit is they provide gels during the race but only if you are used to taking SiS gels.

Agree with you, RSR 10k is an accurate race. My mindset going into non-AIMS certified races is:

1. Run for position
2. Extrapolate the distance you ran to actual race pace

I treat non-AIMS certified races as unofficial tune up races. If I ran a PB, then good for me. If I don't, then it's still considered good training experience. No hard feelings.

I never worry about the run as it is 50 pts, I always slack statics, which didn't pay off this time as I appealed the pushups (machine only gave me 3), I checked the score before situps but was not in. Then did the bare min situps and missed gold by 1 hahaha. My own fault. Just wanna see if I can run faster in cmpb without feidian 6E. Ran that day 9:16 but it was so unstable on the turns.

 

[Tudo88]

@Tudo88 may have ideas to get corporate sponsors slots.

Camp at Carousel nearer to the dates. Watch for sellers that will allow you to register under your own name but downside is your desired pens may be sold out

 

[Tudo88]

Recap of Malaysia Marathon 2026

Going into this race, set myself a target of 3.20 which was my A goal,3.25 my B goal and breaking PB of 3.32 as my C goal but alas all didn’t come to fruition.

The hills were cruel but what really killed me was the cramps at 30km. I think I was on pace for sub 3.25 after 30km if not for the cramps. Right left calf then tights. Finally can feel the pain when people said they cramp during marathon.

To say I am not disappointed will be a lie but after this failure, I can focus on what didn’t work and what worked. Think need more legs training, hills training.

 

[sph777]

Recap of Malaysia Marathon 2026

Going into this race, set myself a target of 3.20 which was my A goal,3.25 my B goal and breaking PB of 3.32 as my C goal but alas all didn’t come to fruition.

The hills were cruel but what really killed me was the cramps at 30km. I think I was on pace for sub 3.25 after 30km if not for the cramps. Right left calf then tights. Finally can feel the pain when people said they cramp during marathon.

To say I am not disappointed will be a lie but after this failure, I can focus on what didn’t work and what worked. Think need more legs training, hills training.

the hills were crazy, u did well nonetheless considering your intense mileage this month leading up to it

 

[Ender]

Recap of Malaysia Marathon 2026

Going into this race, set myself a target of 3.20 which was my A goal,3.25 my B goal and breaking PB of 3.32 as my C goal but alas all didn’t come to fruition.

The hills were cruel but what really killed me was the cramps at 30km. I think I was on pace for sub 3.25 after 30km if not for the cramps. Right left calf then tights. Finally can feel the pain when people said they cramp during marathon.

To say I am not disappointed will be a lie but after this failure, I can focus on what didn’t work and what worked. Think need more legs training, hills training.

The hill damn scary. Hope it give you the confidence that sheares bridge is just a small fly.

 

[Tudo88]

The hill damn scary. Hope it give you the confidence that sheares bridge is just a small fly.

I don’t think I run on sheares bridge before though but then again, it’s toward the ending of a marathon so different scenario also.

The only consolation for myself is that I never train hills before haha. But that could be the reason why it led to me cramping real hard. Actually after 30km was all downslope, perfect opportunity to chase time back but oh well.

 

[ctstalin]

Recap of Malaysia Marathon 2026

Going into this race, set myself a target of 3.20 which was my A goal,3.25 my B goal and breaking PB of 3.32 as my C goal but alas all didn’t come to fruition.

The hills were cruel but what really killed me was the cramps at 30km. I think I was on pace for sub 3.25 after 30km if not for the cramps. Right left calf then tights. Finally can feel the pain when people said they cramp during marathon.

To say I am not disappointed will be a lie but after this failure, I can focus on what didn’t work and what worked. Think need more legs training, hills training.

Looks crazy... I'm cooked if klscm also like that

 

[sales69]

Recap of Malaysia Marathon 2026

Going into this race, set myself a target of 3.20 which was my A goal,3.25 my B goal and breaking PB of 3.32 as my C goal but alas all didn’t come to fruition.

The hills were cruel but what really killed me was the cramps at 30km. I think I was on pace for sub 3.25 after 30km if not for the cramps. Right left calf then tights. Finally can feel the pain when people said they cramp during marathon.

To say I am not disappointed will be a lie but after this failure, I can focus on what didn’t work and what worked. Think need more legs training, hills training.

Damn fast pace at those crazy elevation from 15km onwards!

If I'm there, I will slow to a jog and scold $#@! in my mind non-stop.

 

[Tudo88]

Looks crazy... I'm cooked if klscm also like that

I think KLSCM similar elevation gain but maybe not so concentrated as this one haha.

This one killer at 16-21km haha

 

[Tudo88]

Damn fast pace at those crazy elevation from 15km onwards!

If I'm there, I will slow to a jog and scold $#@! in my mind non-stop.

When they revealed the route, already expected it and came with a game plan but too bad the legs cramp. Any plan also become no plan haha.

 

[dreamaurora]

Straits time just reported that BYD full marathon had sold out . I thought of signing up in Sept . Haha . All 9000 slots for local participants already filled. However still have remaining 3000 slots still available for international runners . But I got a feeling it will release back for local runner at the last minute. I don't see any reason why overseas runners wanted to come here to race since it is typically hot and humid and not a good place to get a PB here .

So for now. There is no full marathon race for me despite I am starting to train for it now .

Half marathon still have 30% of the 18000 available.

Come join me at Bangkok one week before for the marathon. Ahotu still have full marathon slots for Amazing Thailand Bangkok. I bought my slot from Ahotu and yup it was legit and I was in the official runners’ list.

 

[WussRedXLi]

"Most Runners Train Too Hard": The Father Of Double Threshold On How To Fix Your Training Week

Summary​

In this detailed conversation with Marius Spøck, author of The Norwegian Method: Applied, the core principles and practical insights of threshold training are explored through the lens of his extensive research and personal experience as an elite runner and sports scientist. Marius emphasizes the significance of threshold training as a precision-based, sustainable method to improve performance while minimizing injury risk, contrasting it with more aggressive or less controlled systems common in American athletics. The discussion covers the physiological basis of threshold training, programming examples, the importance of intensity control, muscle tone management, recovery strategies, and how this method can be adapted for various distances and athlete levels. Additionally, the evolution of threshold concepts, links to elite athletes’ training (such as Jakob Ingebrigtsen), and cultural differences in training approaches between Norway and the U.S. are addressed.

Highlights​

• Threshold = the optimal intensity just below the “inflection point” where lactic acid accumulation rapidly increases, causing disproportionate fatigue.
• Marius conducted 5,500+ lactic acid tests to determine precise training zones, emphasizing the value of objective measures over subjective feeling.
• Training at or slightly below threshold intensity allows high volume and frequency without overloading muscular systems, enabling sustainable progress and injury prevention.
• The Norwegian Method is built on precision and control, favoring interval training, balanced hard/easy days, and narrow intensity zones over variety and arbitrary “tempo” runs.
• Double threshold sessions (morning and evening) increase training load safely by spacing the muscular stress, used mainly at elite level but feasible for amateurs if managed well.
• Advances in shoe technology (e.g., carbon plate shoes) notably impact injury risk and training load, highlighting equipment’s role alongside training methods.
• Cultural differences show a more flexible, athlete-centered approach in Norway versus rigid, coach-dependent systems in the U.S., affecting long-term athlete development.

Key Insights​

• Threshold as a physiological “inflection point”: Marius defines threshold not as a static 4 mmol/L lactate mark but a dynamic zone close to where lactic acid and fatigue rise sharply. Staying just below this threshold allows runners to accumulate more work with less muscular cost, maximizing training efficiency. This nuanced view challenges the widespread misunderstanding of threshold as simply “5k pace” or a feeling, which often leads to training intensities that are too high.
• Precision through objective testing: Over 5,500 lactate tests underpin Marius’s “golden zone” concept—training within a narrow, sub-threshold intensity range. Reliance on heart rate monitors, pace calculators, and talk-tests (e.g., being able to say only a few words before needing to breathe) must be triangulated for best accuracy. This contrasts with many runners’ guesswork, which often leads to overtraining and injury.
• Muscle tone is the true limiter: Rather than cardiovascular capacity, Marius argues that the muscles’ viscoelastic properties—tone, stiffness, and elasticity—set the ceiling for sustainable training volume and intensity. High muscle tone accumulates with excessive stress and insufficient recovery, increasing injury risk and limiting performance gains. Managing muscle tone with proper pacing, easy days, recovery strategies, and smart scheduling is central to Norwegian Method’s sustainability.
• Structured weekly programming with controlled intensity: An example weekly macrocycle includes 160-180 km per week (for elites), featuring 3-4 threshold sessions, including double threshold days with varied interval lengths (e.g., 6x6 minutes in the morning, 25x1 minute in the evening). Easy days remain very light (<70% max HR) to allow muscle tone reduction. Hard sessions are limited to once or twice per week in intensity and number, ensuring the muscular system can adequately recover.
• Role of equipment in injury prevention: The introduction of carbon sole shoes has shifted injury patterns and training approaches; athletes struggling with injury often benefit from shoe changes to reduce load on knees and lower legs. This highlights that training success depends on integrating equipment tech with training control.
• Adaptability across distances and athlete levels: While threshold training is highly effective for 1500m to 10,000m events, athletes specializing in 800m or marathon distances might require alterations emphasizing greater intensity variability or longer endurance components, respectively. The key is tailoring the “Norwegian Framework” principles—precision, intensity control, balanced load—around specific athlete needs.
• Cultural and systemic differences matter: Norway’s training culture favors multi-sport participation, coach flexibility, and injury-conscious planning, fostering sustainable athletic development. In contrast, the U.S. school-based sports systems impose rigid coaching structures and sometimes adhere to “no pain no gain” mentalities that can undermine longevity and effectiveness in distance running. Marius’s work invites American coaches to value smarter intensity distribution and recovery.

Summary Table: Norwegian Method Fundamentals​

Component	Description	Rationale/Effect
Threshold Intensity	Narrow band just below lactate inflection point	Maximize volume with manageable muscular cost
Training Distribution	3-4 threshold sessions/week + 1 harder “X” workout + easy days at <70% max HR	Balance stress and recovery
Double Threshold	Two threshold sessions in one day separated by hours	Increase volume without overloading muscles
Muscle Tone Control	Easy days purposefully slow to reduce muscle tension and enhance recovery	Prevent injury and maintain elasticity
Equipment	Use of modern carbon plate shoes, switching brands as needed	Reduce load-related injuries
Testing and Monitoring	Use lactate testing, HR monitor, talk-test combined (“triangulation”)	Objective intensity control
Adaptability	Adjust training according to distance specialization and individual response	Optimize individual performance and durability

 

[WussRedXLi]

 

[WussRedXLi]

 

[WussRedXLi]

BTW, regarding to my earlier haze post earlier. I think Kuching marathon in Sep high chance gg already (above API 200) unless they are extremely lucky on race day and experience a drastic more easterly based wind shift (ie we in SG will kena then from Kalimantan)

There is no u-turn for Kalimantan haze now, conditions exploded since yesterday.


Anyway, in history, KLSCM was cancelled back in 2015 then due to this. But as for now, still dont see any risk based on the current situation from S Sumatra/Jambi.
Hence, pls dont misunderstand that i am fearmongering or what. Just sharing for any actions that anyone here might make and consider for their plans.