jogging and motivation thread

[noobynoob]

wow is this cheap?

Not cheap enough I feel. It's 2 generations old

Novablast 4 out liao

 

[noobynoob]

Easy run

25 x 400m on track

53.26

Pace: 5.21/km

---

Just realised there's another running club called Fast and Free Running Club.

Saturday morning > Long run
Thursday evening > Threshold intervals

Long run seems to be their focus. Have pace groups, meanwhile ASICS long run is more OTOT.

ASICS hard run workouts a lot tougher than Fast and Free though.

ASICS pace group:

4.00 - 4.30/km
>= 4.30/km

Workout: 2 x 2km (no rest, this was last week workout) and 2 x 3km (1 min rest, this week workout)

Fast and Free pace group for HM training specifically:

2.00 hr (5.55 - 6.00)
1.50 hr (5.30 - 5.35)
1.45 hr (5.10 - 5.15)
1.40 hr (4.55 - 5.00)
1.28 hr (4.20 - 4.25)

2 x 10 min tempo, 3 min walk rest

That club a lot of xmm wear sexy sexy

 

[milkiee]

Not cheap enough I feel. It's 2 generations old

Novablast 4 out liao

dont have my size lol

 

[Kuudere]

That club a lot of xmm wear sexy sexy

Definitely, their threshold run already have 60+ ppl looking at the recent photo from yesterday. More xmm there. First long run of the year had about 90+ ppl

Know someone there that is regular in both ASICS and FFRC lmao

 

[WussRedXLi]

That club a lot of xmm wear sexy sexy

Nowadays I am at MBS area daily on weekdays. Too many clubs over there, esp on Tue and Wed. Not sure which one to join.
But i think best dont join, just continue on bike.......then dim lights and trail any if there are solid ones (creepy i know, but heck it....)

Wish to bump into someone who can dig 3.30 or below. Wanna see in real life.

 

[noobynoob]

Definitely, their threshold run already have 60+ ppl looking at the recent photo from yesterday. More xmm there. First long run of the year had about 90+ ppl

Know someone there that is regular in both ASICS and FFRC lmao

I also see from their social media only. I never join their run yet

As for asic club I see is mostly older people?

 

[WussRedXLi]

Sigh Lucy (one of my fav) Injured again...... tear in both the gastrocs and soleus + the connective tissue between the 2. . Hope no issue for this year PTO SG here

 

[Ender]

I also see from their social media only. I never join their run yet

As for asic club I see is mostly older people?

Old people, suits me. But the pace mentioned by kuudere fo Asics rc, too fast for me.

 

[WussRedXLi]

Sigh Lucy (one of my fav) Injured again...... tear in both the gastrocs and soleus + the connective tissue between the 2. . Hope no issue for this year PTO SG here

BTW see those single leg pogos (plyo) and calf related stuff she is doing.

Do them if you wanna be faster. Personally i'd say pretty decent effect i'd say, but try to load it up, dont stay at the basic level. (also try to balance with tibialis raises also, balance it up)
Doesn't take much, you can do it in office also when free (bands etc)

 

[Kuudere]

I also see from their social media only. I never join their run yet

As for asic club I see is mostly older people?

ASIC is older, but not by a lot. Less girl proportion too.

Workout for next month:

feb 6: 2 x 3k (1 min rest)
3 x 20s fast stride

feb 13: 8 x 888m (1 min rest)

feb 20: 5km hard run (no rest)

feb 27: 4 x 2km (1 min rest)

Old people, suits me. But the pace mentioned by kuudere fo Asics rc, too fast for me.

Recent hard runs for ASICs involved doing warm up ~2km to the start point, then commence the hard run. Hard run also not done on track but on road. So, there's some pressure to return back quickly. Doesn't help that for warm down, is another 2km jog/walk back.

In terms of demographic, definitely have more older folks than FFRC.

 

[Ender]

Long time no post run. Today MAF HR run for recovery. Coz first run after 3 days of complete rest from a severe sinus congestion. Monday long run, my nose just like running tap water, non stop mucus built up.

For the slower runner in this thread.

 

[WussRedXLi]

First FM 2.48 for this pro cyclist.

But note.....pro cyclist. These fellas even those mid pack ones, are damn $!@##!@ fit relative to recreationals cyclists/runners, super no joke.

Their long ride trainings are usually even longer than runners' duration.

 

[WussRedXLi]

Actually i remember early last year when i first ran fast for a "TT", i did 2.56 and 3.2x for the 2 x 800m round my running track, or around 6.30 for 1.6k. That time i just received my Takumi Sen 8 and so tried running fast and timed it to look look see see where i stand in running. Hence only 1.6K, i dared not even do 2.4, much less 3 or 5k.

That translates to approx 4.04 pace for 1.6K. If extrapolate to 2.4k, that is 9.46 min

Didn't really run before that at all, just SIT coz together run with my kid (for the health benefits). Only did racewalking at various paces since beginning of covid 2020. SIT is just to try to make it more time efficient, best results for the least amt of time spent.

So i think to a pretty good degree, at least for our recreational / amateur levels, the cardio / fitness does carry over between the various disciplines quite decently.

But of coz if you kena injury to the muscles, tendons when doing so in a hard effort coz there probably would still be some conditioning and usage differences for them muscles/tendons/ligaments, then all bets are off.

 

[Ender]

First FM 2.48 for this pro cyclist.

But note.....pro cyclist. These fellas even those mid pack ones, are damn $!@##!@ fit relative to recreationals cyclists/runners, super no joke.

Their long ride trainings are usually even longer than runners' duration.

Good chance he got sore muscles or minor injuries after marathon . High Vo2max but the muscle used were for running. That's why he need to prep for his next marathon to improve economy. Last time Lance Armstong (disgrace cyclist) also ran the marathon with similar time as this guy, and said it was one of the hardest thing he did.

 

[Ender]

Actually i remember early last year when i first ran fast for a "TT", i did 2.56 and 3.2x for the 2 x 800m round my running track, or around 6.30 for 1.6k. That time i just received my Takumi Sen 8 and so tried running fast and timed it to look look see see where i stand in running. Hence only 1.6K, i dared not even do 2.4, much less 3 or 5k.

That translates to approx 4.04 pace for 1.6K. If extrapolate to 2.4k, that is 9.46 min

Didn't really run before that at all, just SIT coz together run with my kid (for the health benefits). Only did racewalking at various paces since beginning of covid 2020. SIT is just to try to make it more time efficient, best results for the least amt of time spent.

So i think to a pretty good degree, at least for our recreational / amateur levels, the cardio / fitness does carry over between the various disciplines quite decently.

But of coz if you kena injury to the muscles, tendons when doing so in a hard effort coz there probably would still be some conditioning and usage differences for them muscles/tendons/ligaments, then all bets are off.

Cardio vascular carry over a certain degree, but not all. It's known the heart rate zones for running and cycling is very different for the same person if his main training is running and vice versa. For example, if 130 bpm is zone 2 for a runner who hardly cycle, but if he were to do a spin class 130 bpm might be a zone 3 for him. So you can't carry over your HR zone intensity for running to cycling vice versa. Need to redo the threshold HR, cyclist use the term Functional Threshold power. They prefer to zone via power.

 

[WussRedXLi]

Good chance he got sore muscles or minor injuries after marathon . High Vo2max but the muscle used were for running. That's why he need to prep for his next marathon to improve economy. Last time Lance Armstong (disgrace cyclist) also ran the marathon with similar time as this guy, and said it was one of the hardest thing he did.

Surely will have. It's still 42K of fast running. But remember, it's sub 3 comfortably below that actually....... some running folks spend like years and if not more than a decade to train and still do not get sub 3 for FM?

Similarly the first few times i gunned for cycling, my quads were like and sng sng. This is despite running + strength training with squats, but still insufficient.
And my front knees also....pain.

But after that no issue liao....with more specific strengthening and more gradual build up,
Now I'm doing like 50-60 hrs monthly of cycling and around 10-15k per week of running now.
But a large part really is base (Z1 - Z2) and some climbs/sprints etc.

See how he ran at a fast pace for the first time. He has never done anything like that at all. (since his pro cycling career kicked off, but he was a runner in his teenager days)

 

[WussRedXLi]

Similarly the first few times i gunned for cycling, my quads were like and sng sng. This is despite running + strength training with squats, but still insufficient.
And my front knees also....pain.

But after that no issue liao....with more specific strengthening and more gradual build up,
Now I'm doing like 50-60 hrs monthly of cycling and around 10-15k per week of running now.
But a large part really is base (Z1 - Z2) and some climbs/sprints etc.

Oh one thing i can share and say with confidence, the lactate threshold/tolerance of my quads and then followed by my glutes much better. When started cycling, jialat...... after a short while sng sng liao, totally no power.

Now i can recover so much faster, whack and hoot again, or can sustain a certain speed for longer. The difference is quite significant, i'd even say day and night after training for it and conditioned liao.
It is quite useful esp when ....... ok maybe not so good to post online coz it's somewhat illegal. heh......

 

[Ender]

Similarly the first few times i gunned for cycling, my quads were like and sng sng. This is despite running + strength training with squats, but still insufficient.
And my front knees also....pain.

I have my own philopshy on this knee pain. Strength can only help only so far for injury prevention. Doing squats ,Hip, glute, ham are all well known to 'strengthen' the knees. This is good for high impact ,short duration. Like the kneesovertoes guy, all hisi training leads to fantastic mobility like jumping high and land on high impact. But all these mobility are short duration, but heavy load.

But long distance running is a different kind of failure. It's fatigue. Muscle get fatigue, it's won't have the all the strength. That's why I am a strong believer of easy days to built your base. Built the mileage slowly , but importantly is easy mode. The base is not just aerobic, but also muscle skeletal endurance.

 

[WussRedXLi]

Cardio vascular carry over a certain degree, but not all. It's known the heart rate zones for running and cycling is very different for the same person if his main training is running and vice versa. For example, if 130 bpm is zone 2 for a runner who hardly cycle, but if he were to do a spin class 130 bpm might be a zone 3 for him. So you can't carry over your HR zone intensity for running to cycling vice versa. Need to redo the threshold HR, cyclist use the term Functional Threshold power. They prefer to zone via power.

Yea of coz......all these are basic, it's actually on the watches. The first time i saw the watch also blur, Z2 on the bike is a fair bit lower. And the lactate really easily builds up. Different loading on the muscles vs cycling.

For carry over, i am not sure how much that is, but just that i managed to PB for 10K and 3K via cycling. Actually for 10K it was just 2nd or was it the third time running it? Quite fast, i was surprised by it also.
Maybe with some luck and more experience of coz.....but i think not much also.

Even at 50hrs / mth and above for cycling, i did not get any injuries.

For running i really jialat. ITBS lah.....after that a bit of metatarlgia.

So then decided to mix it up....... but for base cardio i for sure can do 50-60hrs monthly via cycling.

No way for running, actually i think majority of recreational runners don't do that kind of hours.
That's like 2hrs of running daily. Who will do? (amateur type runners.....not pros) esp in this kind of weather and lower wind speeds.

 

[Ender]

Yea of coz......all these are basic, it's actually on the watches. The first time i saw the watch also blur, Z2 on the bike is a fair bit lower. And the lactate really easily builds up. Different loading on the muscles vs cycling.

For carry over, i am not sure how much that is, but just that i managed to PB for 10K and 3K via cycling. Maybe with some luck and more experience of coz.
Even at 50hrs and above for cycling, i did not get any injuries.

For running i really jialat. ITBS lah.....after that a bit of metatarlgia.

So then decided to mix it up....... but for base cardio i for sure can do 50-60hrs monthly via cycling.

No way for running, actually i think majority of recreational runners don't do that kind of hours.
That's like 2hrs of running daily. Who will do? (amateur type runners.....not pros) esp in this kind of weather and lower wind speeds.

Best exercise for you is the exercise you can be consistent and do huge volumes. If combining gets you the volume of exercises, that should be the best combo of exercise for you.

For recreational people, they can follow the HPB 150min per week. For us who are focus on exercise, we should find the exercise that exceed that many times.