jogging and motivation thread

[Nicholas92]

Yo, if i read your other posts correctly and you are still new to exercising and wanna be safe, plus just training for your IPPT to pass, ie started not more than 2 months, can just keep it to a lower level like 70% of max heart rate. This is even after taking into account of cardiac drift, meaning that your HR naturally rises over here in SG due to the body heating up during exercising and there is no more heat sinking in your body left, hence the HR drifts up.
Issue is , knowing your max HR needs some testing on your part. But anyway, if you are able to mutter 10 words, that is around zone 2.5, you are good.
Just keep at this for a few months like 6 months....weekly 3 times and after 3 months you can ramp it up to 4, 5 or even 6 times weekly, sure can get 12 mins 30 seconds (5.12 pace for 12.5 mins) for 2.4k after half a year. Keep the distance less than 4km, no issue at all. The beginner gains are pretty easy to get. This is pretty safe. Walk fast and/or jog, your pick. Don't really need any timetable or serious training or other types of training.

Hey man thanks a lot for sharing.

Yea I just started and trying to run every other day. So far its a 10 minute jog but pant like dog when I'm done lol, not sure about the 10 words thing.

I didn't know about the heart rate as a measurement, I was thinking oh maximum can run for 12mins w/o stopping then just train at 10mins haha. Maybe I should invest in those fitness watch to monitor heart rate.

Thankfully I think 13mins+ can pass already haha so hoping the beginner gains are huge... I also recall in NS run a few weeks only can improve from 18mins to 14mins kind.

 

[xllms]

Hey man thanks a lot for sharing.

Yea I just started and trying to run every other day. So far its a 10 minute jog but pant like dog when I'm done lol, not sure about the 10 words thing.

I didn't know about the heart rate as a measurement, I was thinking oh maximum can run for 12mins w/o stopping then just train at 10mins haha. Maybe I should invest in those fitness watch to monitor heart rate.

Thankfully I think 13mins+ can pass already haha so hoping the beginner gains are huge... I also recall in NS run a few weeks only can improve from 18mins to 14mins kind.

Start slow, doesn't matter the pace. If you are panting, try to perservere and cover abit more distance however much you can. Slowly over time, you will realize you are improving. If you have a GPS watch and all the monitoring gadgets you are able to see your improvements more clearly. Commit and don't give up. You will see results soon.

 

[xllms]

another 2 x 3km today on brooks hyperion tempo
3.03km @ 5'42" av
3.15km @ 6'00" av

 

[greene]

A little wet and slippery but the weather was fantastic for a run.

HELLO fellow whampoa runner!

 

[WussRedXLi]

Hey man thanks a lot for sharing.

Yea I just started and trying to run every other day. So far its a 10 minute jog but pant like dog when I'm done lol, not sure about the 10 words thing.

I didn't know about the heart rate as a measurement, I was thinking oh maximum can run for 12mins w/o stopping then just train at 10mins haha. Maybe I should invest in those fitness watch to monitor heart rate.

Thankfully I think 13mins+ can pass already haha so hoping the beginner gains are huge... I also recall in NS run a few weeks only can improve from 18mins to 14mins kind.

If you are panting like a dog after 10 mins, then it is too hard already. I mean next time can do lah, eg 2km time trial testing or threshold runs....but not now when you just started "training".
So at the end of 10 mins, you still need to be able to utter at least 10 words.
Every other day is fine, next time like 1 more month, you'd find that you can slot in 1 more session per week, and after 2 months another 1 more. Learn to enjoy, you'd find it quite therapeutic and makes you feel good, then naturally it becomes more natural to have these session, and maybe even lengthen to 15 and then 20 mins with longer mileages.

1 way of enjoying it is running at a nice venue, or during cooler times of the day. A good running shoe helps.
Or you can even explore cycling, which is quite therapeutic and i find that the cooling wind at higher speeds really helps cool the body down and make it enjoyable, while improving your aerobic base.

 

[WussRedXLi]

Siao lang everywhere.
Obviously the lady knew the bus coming.

Imagine if this were to be early morning or night time.

 

[xllms]

1 way of enjoying it is running at a nice venue, or during cooler times of the day. A good running shoe helps.

yes, agree with the above. make one's exercising process enjoyable. that's y i run beside the river and keep buying shoes+gears.

 

[WussRedXLi]

yes, agree with the above. make one's exercising process enjoyable. that's y i run beside the river and keep buying shoes+gears.

The location and free time (affected by job), all important factors. I no longer place extreme emphasis on specific running workouts already, coz the cycling part already enjoyable till the extent that the aerobic base is improved by the sheer number of hours of enjoyment.

 

[WussRedXLi]

 

[Ender]

LOL.. I seen his channel before, He is anti woke guy. Most of his jokes is about wokeness.

 

[Ender]

thanks for sharing.
my original habit is to run a hard 6km, rest for about 5min. then a return 6km run at zone 2-3. Thats how i managed to improve from unable to sustain a full 5km to complete a full 10km and 16km.
My running habit is derived from experiences in my teenage years of doing intervals, just vary the distance and adapt the pacing according to ones condition.
i can only wish i am younger and in better condition to enjoy repetitive , more intensed shorter runs. old liao.

For me more focus of easy days. Nowa hardly have heh heh chaun session, due to having this bad flu that never seem to recover fullly almost 4 weeks. Symptoms keep changing, from running nose for the s1st week, now to nose feeling dry and sore, and some tension headache along the left side of nose, neck and shoulder. Short duration run, of 20mins or less.

But the silver lining is my quads and toes got alot better now.

 

[xllms]

For me more focus of easy days. Nowahardly to heh heh chaun session, due to having this bad flu that never sen to recoverer fullly almost 4 weaks. Symptoms keep changing, from running nose for the s1st week, now to nose feeling dry and sore, and some tension headache along the left side of nose, neck and shoulder. Short duration run, of 20mins or less.

But the silver lining is my quads and toes got alot better now.

many people i know had similar scenarios after covid or bad flu. Takes months for them to return to fitness. Have a season 1/2 marathoner friend couldn't complete 10km one mth after covid. pacing hardly can go faster than 6min/km. only approx. 4 mths after covid did she manage to complete another half marathon distance.

be patient and keep going.

 

[xllms]

The location and free time (affected by job), all important factors. I no longer place extreme emphasis on specific running workouts already, coz the cycling part already enjoyable till the extent that the aerobic base is improved by the sheer number of hours of enjoyment.

glad you find joy and enjoyment in your exercise process, i guess thats most important.

 

[sph777]

Yes, after all like most hobbies, it’s all about finding joy in what you want to do.

 

[Irenicus91]

Yo, if i read your other posts correctly and you are still new to exercising and wanna be safe, plus just training for your IPPT to pass, ie started not more than 2 months, can just keep it to a lower level like 70% of max heart rate. This is even after taking into account of cardiac drift, meaning that your HR naturally rises over here in SG due to the body heating up during exercising and there is no more heat sinking in your body left, hence the HR drifts up.
Issue is , knowing your max HR needs some testing on your part. But anyway, if you are able to mutter 10 words, that is around zone 2.5, you are good.
Just keep at this for a few months like 6 months....weekly 3 times and after 3 months you can ramp it up to 4, 5 or even 6 times weekly, sure can get 12 mins 30 seconds (5.12 pace for 12.5 mins) for 2.4k after half a year. Keep the distance less than 4km, no issue at all. The beginner gains are pretty easy to get. This is pretty safe. Walk fast and/or jog, your pick. Don't really need any timetable or serious training or other types of training.

ps. Dont try to train when it's warm, ie no later than 8am in the morning nowadays or earlier than 8pm, is very safe one. Can enjoy too, can be learnt to enjoy, much easier journey as well.

This one is similar to the zone 2 / MAF / LHR method?

I see this AMDK JSKM, run sub 3 hour marathon still can talk all the way.

 

[apriliasiao]

I'm wondering if there are any of u in the 40s with a max HR of ard ~198/min? Recorded this with my Polar H10 while doing interval 8 x 1km toward the end of my run.
This seems excessive for my age and Is this normal?
Have been running for quite a few yrs liao and just completed by SCB 1/2 marathon ard 2.20min.

 

[Ender]

I'm wondering if there are any of u in the 40s with a max HR of ard ~198/min? Recorded this with my Polar H10 while doing interval 8 x 1km toward the end of my run.
This seems excessive for my age and Is this normal?
Have been running for quite a few yrs liao and just completed by SCB 1/2 marathon ard 2.20min.

198 bpm is very high for someone in their 40s. High Max HR is a good to have. Early, mid or late 40s?

 

[apriliasiao]

198 bpm is very high for someone in their 40s. High Max HR is a good to have. Early, mid or late 40s?

early 40s loh. using 220-age seems way off for me and i scare die. lol

 

[Kuudere]

another 2 x 3km today on brooks hyperion tempo
3.03km @ 5'42" av
3.15km @ 6'00" av

Seems like a consistent run, tempo/zone 3 really helps a lot with pace consistency. That's why I like tempo runs a lot.

For me more focus of easy days. Nowa hardly have heh heh chaun session, due to having this bad flu that never seem to recover fullly almost 4 weeks. Symptoms keep changing, from running nose for the s1st week, now to nose feeling dry and sore, and some tension headache along the left side of nose, neck and shoulder. Short duration run, of 20mins or less.

But the silver lining is my quads and toes got alot better now.

I follow 80:20, go for 80% easy, 20% hard. Majority still easy run, good for recovery.

This one is similar to the zone 2 / MAF / LHR method?

I see this AMDK JSKM, run sub 3 hour marathon still can talk all the way.

This video covered the pros/cons of MAF vs 80:20.

MAF = good for building mileage for long distance running with minimal injuries, more improvement for beginner runners but not as much for advanced runners, not a lot of improvement early on, time-consuming

80:20 = running faster, easy to plan around for races, more variety to running, potential for more injuries, fatigue, possibility of overdoing in faster sessions

 

[Ender]

Seems like a consistent run, tempo/zone 3 really helps a lot with pace consistency. That's why I like tempo runs a lot.

I follow 80:20, go for 80% easy, 20% hard. Majority still easy run, good for recovery.



This video covered the pros/cons of MAF vs 80:20.

MAF = good for building mileage for long distance running with minimal injuries, more improvement for beginner runners but not as much for advanced runners, not a lot of improvement early on, time-consuming

80:20 = running faster, easy to plan around for races, more variety to running, potential for more injuries, fatigue, possibility of overdoing in faster sessions

I think yours is more closely to Pyramidal method, since I saw you also do threshold training. In fact I think most of us are like that, coz threshold running sure be part of us coz it's more fun.