jogging and motivation thread

[ADBCrusader]

Post runner's knee recovery jog:

 

[Lchlch]

42k chillax walk is i think same as ard 200km foldable bicycle chillax ride. heh.....

42k walk uses ard the same energy as maybe around 70km run (nearly 2X the energy). Coz less efficient.

This is my 1st time conquer 42 km brisk walk...
I hope maybe one day try 50km..

 

[Lchlch]

Same age... I am mid 50s..

Yeah bro..
Now I just go to my own tortoise pace..
Not competing .

 

[WussRedXLi]

This is my 1st time conquer 42 km brisk walk...
I hope maybe one day try 50km..

Enjoy the vids







Chiobu

 

[Mecisteus]

This is my 1st time conquer 42 km brisk walk...
I hope maybe one day try 50km..

Well done.

How many hours you took ?

 

[li9ht5peed]

after running 2.4km & 6 sets of sprints, my middle shin bone tend to feel tender when i press on it. it takes a day or 2 before i can knock on the shin bone without feeling much pain. do u guys have this issue? my joints never gave me problems

 

[WussRedXLi]

 

[Kuudere]

His strategy works, have done the same using steady state run (zone 2.5). Every run, push for slightly faster pace. Then, when I did the actual run, it's faster. But it's not a comfortable process because you need to condition your mind to treat each run with a goal of improving.

As for the 5km, I think the general rule of thumb is 2-3 miles or 20 minutes on the dot. It's not supposed to take longer than your actual 5km race. The pace will be 15-20s/km slower than the race pace.

His strategy is basically slowly pushing the zone 3 runs to be faster over the weeks. The biggest plus of zone 3 is that you are able to work on racing strategy, like when you want to run faster, cruise, etc. The downside is that the speed gains are a lot less than zone 4 intervals. Sometimes, you don't make improvements and the lactate threshold run pace remains the same. Of course, there's many other factors that can contribute to no improvements, like not clocking the sufficient mileage a week.

 

[Cometdevil]

1 week since last jogged.
Still feeling abit lethargic from potential flu (sore throat)..

4km at 6min 30s pace.. alot slower than last week

 

[luei74]

Yesterday evening jog, my Ah Boyz still said. Uncle why so slowz....told him uncle old liao

 

[li9ht5peed]

Yesterday evening jog, my Ah Boyz still said. Uncle why so slowz....told him uncle old liao

this is very good

 

[Ender]

Yesterday evening jog, my Ah Boyz still said. Uncle why so slowz....told him uncle old liao

Ehhh..GPS jia lat leh.. Many straight lines, will give excess speed. The distance from Punggole N Ave, toward Oasis terrace, then to Jewel bridge, then route back to origin to close the loop, at most 7km.

 

[luei74]

Ehhh..GPS jia lat leh.. Many straight lines, will give excess speed.

My Strava app not very good. Any recommendation?

 

[Ender]

My Strava app not very good. Any recommendation?

You use handphone for GPS? The usual brand, Garmin, Polar , Coros and Suunto.. Get the Dual band for better GPS accuracy. If you can still get sub $180 Huawei GTS 3 Runner or Pro or SE, that one value for money.

 

[luei74]

You use handphone for GPS? The usual brand, Garmin, Polar , Coros and Suunto.. Get the Dual band for better GPS accuracy. If you can still get sub $180 Huawei GTS 3 Runner or Pro or SE, that one value for money.

Yes....will get a dual band to try. Thanks

 

[Ender]

Yes....will get a dual band to try. Thanks

Dual band models that has good review on their gps tracking.
Garmin forerunner 255, 265. Fenix 7 and newer.
Coros pace 3.
Suunto Race.

Most models older than the above are not dual band gps.

 

[xllms]

My Strava app not very good. Any recommendation?

i use Joyrun and Coros

 

[xllms]

Wah 6 weeks laying off, is definitely feelable one......

don't like running in cold conditions. maybe because of my pneumonia history and now lungs/throat induce cough easily when inhale large vol of cold air. Can't wait for warmer conditions to come sooner.

 

[raylong]

My low HR Training

Week 8
Temp: 30C
Nitro Elite 2

Week 22
Temp: 27.2C
Boston 11

Bpm requirement keep getting lower sia! My best 10k so far is 1:06:06. My dream is to achieve sub 60 mins 10k. If I can keep lowering bpm by 1 per month 59min look very promising. All I ask for is 59:59 lol

 

[raylong]

don't like running in cold conditions. maybe because of my pneumonia history and now lungs/throat induce cough easily when inhale large vol of cold air. Can't wait for warmer conditions to come sooner.

Cold weather will be over soon.