jogging and motivation thread

[WussRedXLi]

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.

Indeed must find that special spark in a hobby that can also draw us into it.

For cycling - i find it fun and relaxing to be cruising at 20, low 20s kmh Z1 Z2 listening to techno and some rock, cantopop. With the cooling wind, so won't overheat even in high heat index temps back in Oct-Nov.
Relatively slightly more accurate to use HR too as cardiac drift probably is not an issue.
Can sightsee more scenery too.

For running, it's much simpler and you can get into the session and end it faster, fuss free and chop chop.
Cycling need to even wash the helmet, put on and take off the lights (costly, can get stolen) for each session, gloves etc. Lock and unlock the bike, and also charge the lights. Is more lehche.

 

[milkiee]

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.

speaking of that HPB recommendation 150mins per week, is the garmin calculation of intensity minute in-line with HPB standards?

https://www.straitstimes.com/sport/revised-physical-activity-guidelines-launched-by-sportsg-and-hpb
https://www.hpb.gov.sg/newsroom/art...unches-national-physical-activity-guidelines#

Like the above article mentions that we should clock at least 150-300 moderate-intensity activities per week. However, it doesn't specify what counts as one except for the type of activity that you do (running, cycling, pilates etc) and how you feel doing that activity (breathing and ability to talk). Shouldn't there be a guideline in terms of % of HR or something like that.



I am also not sure what garmin counts as moderate or vigorous.

 

[sph777]

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)

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.

Actually I find the Safra running clubs have a mix of old and young. Can go by speed group also

 

[Ender]

speaking of that HPB recommendation 150mins per week, is the garmin calculation of intensity minute in-line with HPB standards?

https://www.straitstimes.com/sport/revised-physical-activity-guidelines-launched-by-sportsg-and-hpb
https://www.hpb.gov.sg/newsroom/art...unches-national-physical-activity-guidelines#

Like the above article mentions that we should clock at least 150-300 moderate-intensity activities per week. However, it doesn't specify what counts as one except for the type of activity that you do (running, cycling, pilates etc) and how you feel doing that activity (breathing and ability to talk). Shouldn't there be a guideline in terms of % of HR or something like that.



I am also not sure what garmin counts as moderate or vigorous.

I can only guess base on my HPB tracker. When I turn on workout on the tracker, and my running hit around 108 -110 bpm, it will trigger moderate intensity display. Assuming HPB uses the default 220-age as max HR, 108/165 is 65% of max HR. That would be around zone 2 base on max HR.

 

[WussRedXLi]

April coming

 

[Ender]

For those wants their shoes to dry fast. Since flash sales is ongoing now, I just ordered one to try, since I wash my shoes quite frequently.

https://www.lazada.sg/products/i290...6507&spm=spm=a2o42.order_details.item_title.1

 

[Kuudere]

Actually I find the Safra running clubs have a mix of old and young. Can go by speed group also

Every club has a different focus also.

I will use Jurong SAFRA running club as an example.



Hard run: 600 x 6 (2 min rest) Easy run: 3.2km (done on track) >> Interval distance is definitely gold standard for 2.4-4km. But might be insufficient for 5km.

Long run: 11km tempo (done on road) >> Tempo is at a pace faster than HM, but slower than 10km. Around 10 - 15s/km slower than the 10km race pace. This is actually perfect training for half marathon, since you cover half the distance at Z3 pace. For 10km, it's overkill but good for those thinking of maintaining their race pace or transitioning to half marathon.

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)

10 min warm up, 2 x 10 min tempo, 3 min walk rest, 10 min warm down (done on track) >> Tempo distance barely meets the cut for 10km races. But since this is the first out of twelve sessions to ramp up for the HM, tempo distance might increase in future. Rest time is a lot too, usually tempo is all the way without rest. Possible to run faster than Z3 with 3 min rest period for more speed conditioning.

10km Long run (road)

Pace group:

G1 > 5.30 - 5.40
G2 > 6.00 - 6.15
G3 > 7.00 - 7.15

Very comfortable, suitable for junior runners to join in. This is done at easy run pace, but if you are 5.00/km pace, not advisable since will feel too slow liao. Other easy runs, also have the same pace but longer distance of 12-14km.

ASICS

Pace group

G1: 4.00 - 4.30
G2: >= 4.30

Hard run: 2 x 3km (1 min rest) (6 feb) > 8 x 888 (1 min rest) (13 feb) > 5km TT (20 feb) > 4 x 2km (1 min rest) (27 feb)

Easily the toughest hard run training compared to the other clubs. The rest interval is short (1 minute) and the runs are usually done at a fast pace. Interval training on 13 feb is double the distance of SAFRA and half the rest time.

Long run: 15km easy

Good for those gunning for half marathon and looking for a chill session to clock mileage and recover. Definitely more comfortable than SAFRA tempo run

Summary/TLDR

FFRC: Best suited for new and casual runners, a lot of pace groups to cater for different runners.

SAFRA: Long run is good for those looking to build speed endurance for half marathon or maintaining pace for 10k. Intervals good if training for 2.4km to 4km.

ASICS: Suited for experienced runners. Hard run is no joke, 1 min rest makes the run very close to race pace. Pace group is quite fast, my bro ran alongside 3 other runners who maintained 4.00 - 4.10/km pace for the previous 2 x 3km.

 

[WussRedXLi]

 

[thriller-sama]

Seems like you need companion for motivation. Join running clubs nearby your place.

Running with colleagues . Yea there’s a lot of running clubs around the area

 

[WussRedXLi]

 

[Kuudere]

Steady state run

6.26 km

31.05

Pace: 4.58/km

 

[WussRedXLi]

 

[animeonegai]

Just now almost finishing my first lap, I slip and fall on pavement landing with my right elbow and right body. This my first time after long time (10+ years?). the wound on my right elbow is quite long. about 7-9cm. I not sure what i should do after cleaning my wound and pasting bandage. Now 1 hour liao I can stlll feel liquid juicing out. Any advise is appreciated

 

[Ender]

Just now almost finishing my first lap, I slip and fall on pavement landing with my right elbow and right body. This my first time after long time (10+ years?). the wound on my right elbow is quite long. about 7-9cm. I not sure what i should do after cleaning my wound and pasting bandage. Now 1 hour liao I can stlll feel liquid juicing out. Any advise is appreciated

Likely going to ooze liquid for several days. If you are worried about weak immune than apple some antispetic, like the yellow liquid found in pharmarcy. Since it is going to ooze liquid for several days, better get some wound dressing , like gauze to cover the wound and soaked up liquid.

There is a good chance the gauze might stick to the wound when you change them due to it being saturated with oozed liquid. To minimize the sticking, you can get Jelonet, ot Bactigras(with antibacterial ointment) to place in between the wound and gauze.

LAst time for my fall, I used those transparent film to cover the gauze, as it can be waterproofed. good for shower. But the branded ones are very expensive to use. Get those no-brand china made from Shopee which are alot cheaper for future use.

https://shopee.sg/💥💥10-Pcs-Waterpro...a4&xptdk=9b1a8429-c69d-4697-8b0b-2e37adc472a4

Or in rolls,

https://shopee.sg/ADAMES-Transparen...25&xptdk=1b99c8dc-74bb-40a1-9412-e64c5245a625

 

[Ender]

Wah, Xiaomi Amazfit is a s[ponsor for Kiptum. I hope the new Cheetah watch is a lot improved from their older amazfit watch which were among the worst running watch I have seen on Strava fro GPS and HR accuracy.

https://www.runnersworld.com/uk/new...mFBRWUK&utm_medium=social&utm_source=facebook

Kelvin Kiptum sets sights on sub-2 and Olympic gold​

Announced as part of a new partnership with Amazfit, Kiptum has BIG targets for 2024

Since setting a new world record in Chicago last year and being the first person to run under two hours and one minute for a marathon (in an official race), all eyes have been on 24-year-old Kelvin Kiptum and what may come next for this great talent of distance running.

Shortly after his win in Chicago, Kiptum stated his intent to run even faster and his name has since been tied to a possible sub-two hour attempt at the marathon.

Today, that attempt has been made official. As part of an announcement of his new partnership with Amazfit, a leading global smart wearables company, Kiptum announced that he aims to break the 2-hour mark in Rotterdam in April 2024 and win gold at the 2024 Olympics in Paris.

In a Kipchoge-esque statement, Kiptum said: 'Teaming up with Amazfit for this groundbreaking journey is truly exciting. As I aim to break the 2-hour mark in Rotterdam and pursue gold at the Paris Olympics, I am confident that Amazfit will be my ultimate ally in pushing the limits of human potential. Together, we are set to redefine what's possible.'

The Rotterdam marathon course record currently stands at 2:03:36, so it’s certainly a fast course, and in the past has been a race for marathon world records: in 1985 Carlos Lopes ran a sub-2:08 marathon there and, three years later, Belayneh Dinsamo broke the 2:07-barrier with 2:06:50. His record stood for 10 years. In 1998, Tegla Loroupe then became the first woman to break 2:21 in Rotterdam, running 2:20:47, breaking Ingrid Kristiansen’s long-standing world record.

There's been much deliberation around which running watch Kiptum wore in Chicago, but going forward there will be no doubt, since the announcement also included that he’s been using the Cheetah Pro, Amazfit’s premium running watch, which boasts a whole heap of top-end functionality including Maxtrack – a dual-band circularly-polarised GPS antenna – which Amazfit claims has been tested to reach 99.5% the accuracy of a professional GPS locator. A full test of the watch will be coming soon to RW.

Amazfit will also be launching a new wearable called the Helio ring, a constant tracker that Amazfit say will be used to maximise Kiptum's performance.

Zepp Health (who own Amazfit) expressed its enthusiasm for this dynamic partnership, with Pengtao Yu, the VP of Industrial Design, Brand & Consumer Marketing, stating the following: 'We are thrilled about the collaboration between Amazfit and Kelvin Kiptum. As a health technology company, we are proud to support Kelvin's quest to break records and inspire individuals worldwide to pursue their own health and fitness goals.

'This partnership is a testament to our commitment to empowering people to lead healthier lives through intelligent healthcare fitness solutions.'

 

[WussRedXLi]

SC Elite V4 @ 339. Tried it at iRUN

Foam seems to be around the same as the Hoka Rocket X2. Of coz got many other things to look out for in a shoe but if talking about foam then this is it.

 

[WussRedXLi]

Just now almost finishing my first lap, I slip and fall on pavement landing with my right elbow and right body. This my first time after long time (10+ years?). the wound on my right elbow is quite long. about 7-9cm. I not sure what i should do after cleaning my wound and pasting bandage. Now 1 hour liao I can stlll feel liquid juicing out. Any advise is appreciated

Likely going to ooze liquid for several days. If you are worried about weak immune than apple some antispetic, like the yellow liquid found in pharmarcy. Since it is going to ooze liquid for several days, better get some wound dressing , like gauze to cover the wound and soaked up liquid.

There is a good chance the gauze might stick to the wound when you change them due to it being saturated with oozed liquid. To minimize the sticking, you can get Jelonet, ot Bactigras(with antibacterial ointment) to place in between the wound and gauze.

LAst time for my fall, I used those transparent film to cover the gauze, as it can be waterproofed. good for shower. But the branded ones are very expensive to use. Get those no-brand china made from Shopee which are alot cheaper for future use.

https://shopee.sg/10-Pcs-Waterproof-transparent-adhesive-wound-dressing-fixer-plaster-stretch-fixation-i.293608894.7046739785?sp_atk=9b1a8429-c69d-4697-8b0b-2e37adc472a4&xptdk=9b1a8429-c69d-4697-8b0b-2e37adc472a4

Or in rolls,

https://shopee.sg/ADAMES-Transparen...25&xptdk=1b99c8dc-74bb-40a1-9412-e64c5245a625

That time for my lasceration, generally on google and some GPs would tell you to cover. Coz wounds heal faster when covered.

But the last GP which i saw (coz i needed the additional extra days to MC + WFH and so i didnt have to report office) told me to leave it uncovered.

In the end, i think after protecting it from abrasion in your normal activities.......and it starts to show signs of healing, can leave it uncovered.

BTW, the 2 creams that the GP gave me, caused additional pain + inflammation + irritation. If you managed to wash it good and after that management is good, no need to put creams. Might cause more issues that advantages.........need to go on gut feel.


Also, actually i think as a general safety precaution, cyclists and joggers need to take Tdap booster shots. Safer.

 

[WussRedXLi]

Actually on the topic of accidents, on Saturday my son and I were cycling @ Marina Bay East at around 9+am, just after the Marina Barrage bridge and so was coming downslope, towards dir of Sheares Bridge.

Not sure if any of you came across the aftermath of an accident between 2 cyclists.

My kid and i actually nearly got involved in that one, we just passed the 2 buanged fellas around 1 second, only 1 second.
I kept left, my kid 2 metres in front of me. That time i was giving instructions to my kid in front to keep left and slow down, coz a peloton of road bikes just overtook us, and i wanted them to have some distance from us coz my kid still a noob in cycling.

In fact i could sort of see from my peripheral vision that the opposite cyclist was coming from the opposite dir and on my right, and what i believe is that someone 2-3 bikes behind us t decided to overtake us on the LHS and head-on with the other fella.

Also there were joggers on the jogging lane and of course as usual past that line.

I did not see it but from what i heard after i went past, it sounded rather bad, coz the other direction not the slow slow 10kmh (6.00 pace) speed type. Head on collisions usually no joke too.
1 guy on the direction (maybe the husband or father or what) was screaming and hurling vulgarities from what i heard, coz my kid and i were slowing down and cycling rather slowly and i could only glance back a few times and saw a big cluster fug group gathering.


Not sure if any joggers kena or what. That place was cluster fugged then and people laying on the ground, and basket some morons still gunning around like nobody's biz + no lane discipline from both cyclists and joggers.

 

[sph777]

Actually on the topic of accidents, on Saturday my son and I were cycling @ Marina Bay East at around 9+am, just after the Marina Barrage bridge and so was coming downslope, towards dir of Sheares Bridge.

Not sure if any of you came across the aftermath of an accident between 2 cyclists.

My kid and i actually nearly got involved in that one, we just passed the 2 buanged fellas around 1 second, only 1 second.
I kept left, my kid 2 metres in front of me. That time i was giving instructions to my kid in front to keep left and slow down, coz a peloton of road bikes just overtook us, and i wanted them to have some distance from us coz my kid still a noob in cycling.

In fact i could sort of see from my peripheral vision that the opposite cyclist was coming from the opposite dir and on my right, and what i believe is that someone 2-3 bikes behind us t decided to overtake us on the LHS and head-on with the other fella.

Also there were joggers on the jogging lane and of course as usual past that line.

I did not see it but from what i heard after i went past, it sounded rather bad, coz the other direction not the slow slow 10kmh (6.00 pace) speed type. Head on collisions usually no joke too.
1 guy on the direction (maybe the husband or father or what) was screaming and hurling vulgarities from what i heard, coz my kid and i were slowing down and cycling rather slowly and i could only glance back a few times and saw a big cluster fug group gathering.


Not sure if any joggers kena or what. That place was cluster fugged then and people laying on the ground, and basket some morons still gunning around like nobody's biz + no lane discipline from both cyclists and joggers.

I was running at about 6.30 am ish past the barrage area, at that time still not many people. Generally should keep left on either direction but here nobody cares. :C

 

[WussRedXLi]