jogging and motivation thread

[Showcase]

Sunday morning run:

 

[Mecisteus]

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.

Yup mine can go to max ~200 bpm.

Measured with a chest strap.

I'm 46 this year.

 

[Kuudere]

Chill run, yesterday did 7,6,5 km runs with 1 km jog in between so today recovery jog.

Just some thoughts on easy run pace.

There's this singapore runner that is a 2.39 FM, 1.14 HM runner, both done overseas so the timings will be more inflated in sg.

But this is what I observed on his easy runs.

He is running easy run @ 4.17 - 5.02 at a distance of 20-30km. In fact, he comfortably run a half marathon at 4.41/km pace.



>> 3.31/km pace HM race pace

~5.20/km easy run pace would give a timing of ~1.32 HM +/- 4 min >> https://vdoto2.com/calculator/

---

@xllms

Another example to look at is from a mutual friend, will not be linking her posts but can take a look at her profile: https://www.instagram.com/itsdaawnruns/

Half marathon run of 21.04km done on countdown day 2023 @ 164 bpm is 2.01.54. Can round up to 2.02 if you account for 21.1km distance.

5km run done last week @ 162 bpm is 25.59.

14km run done last week with a final 1km surge @ 157 bpm is 1.23.33. This pace is on track to < 2 hour half marathon

To effectively get under 2.00 hr half marathon, 5km time needs to break 26 minutes. For her, is 50/50. On good days, maybe can under 2.00 but 2.02 is a more realistic timing.

 

[xllms]

Just some thoughts on easy run pace.

There's this singapore runner that is a 2.39 FM, 1.14 HM runner, both done overseas so the timings will be more inflated in sg.

But this is what I observed on his easy runs.

He is running easy run @ 4.17 - 5.02 at a distance of 20-30km. In fact, he comfortably run a half marathon at 4.41/km pace.



>> 3.31/km pace HM race pace

~5.20/km easy run pace would give a timing of ~1.32 HM +/- 4 min >> https://vdoto2.com/calculator/

---

@xllms

Another example to look at is from a mutual friend, will not be linking her posts but can take a look at her profile: https://www.instagram.com/itsdaawnruns/

Half marathon run of 21.04km done on countdown day 2023 @ 164 bpm is 2.01.54. Can round up to 2.02 if you account for 21.1km distance.

5km run done last week @ 162 bpm is 25.59.

14km run done last week with a final 1km surge @ 157 bpm is 1.23.33. This pace is on track to < 2 hour half marathon

To effectively get under 2.00 hr half marathon, 5km time needs to break 26 minutes. For her, is 50/50. On good days, maybe can under 2.00 but 2.02 is a more realistic timing.

thanks for sharing. good references.

in my context, i need to build up more mileage to condition my body to get used to longer distances, 20-30km, so that i can run consistently at a reasonble pace. once body gotten used to it, will slowly ram up the pace.
In between will add in some checks at 5km, 10km timings to gauge myself.
current target is 5km@25min which require a consistent 5min/km. Once that is achieved i can work towards completing 10km within 55min.
in between, will work on my core before working on speedwork.
one small step at a time.

 

[Ender]

thanks for sharing. good references.

in my context, i need to build up more mileage to condition my body to get used to longer distances, 20-30km, so that i can run consistently at a reasonble pace. once body gotten used to it, will slowly ram up the pace.
In between will add in some checks at 5km, 10km timings to gauge myself.
current target is 5km@25min which require a consistent 5min/km. Once that is achieved i can work towards completing 10km within 55min.
in between, will work on my core before working on speedwork.
one small step at a time.

Plan sounds good with progressive mileage and pace.
The conditioning you talk about is part of the base building with easy runs and one LSD during the Weekends. Am strong believer in easy days for anyone tackling long distance running.

 

[WussRedXLi]

 

[Skyrillex]

Capped off this weekend by going for a 5km tempo run. Didn't managed to keep it under sub-20mins but i guess there's always another day to achieve that.

Recently I've been starting to cycle too with the green bikes that are everywhere. Quite fun but no plans to invest in a bike yet. Gonna ride for a few more session and see how things goes.

 

[Kuudere]

Easy run

7.53km

37.50

Pace: 5.01/km >> Paced by my siblings

Did this with my old army shoes

thanks for sharing. good references.

in my context, i need to build up more mileage to condition my body to get used to longer distances, 20-30km, so that i can run consistently at a reasonble pace. once body gotten used to it, will slowly ram up the pace.
In between will add in some checks at 5km, 10km timings to gauge myself.
current target is 5km@25min which require a consistent 5min/km. Once that is achieved i can work towards completing 10km within 55min.
in between, will work on my core before working on speedwork.
one small step at a time.

Since you already managed to cover 20+km in your runs, then that should be good enough.

5km fast runs, nowadays a lot of clubs are doing those time trial session for free. FFRC did that last month and ASIC doing that next week.

As for 10km, would be nice to go for 10km prep race leading up to a half marathon. I think those help in at least building the momentum for the longer races you want to do well in.

I usually work on push ups/sit ups on alternate days when I am not running, for overall strengthening.

Capped off this weekend by going for a 5km tempo run. Didn't managed to keep it under sub-20mins but i guess there's always another day to achieve that.

Recently I've been starting to cycle too with the green bikes that are everywhere. Quite fun but no plans to invest in a bike yet. Gonna ride for a few more session and see how things goes.

With my new shoes, I might've a chance to push you to go under 20 mins, if I pace with you

 

[xllms]

20240218 17degC puma deviate nitro 2
15.2km @ 6'24" av

 

[xllms]

Plan sounds good with progressive mileage and pace.
The conditioning you talk about is part of the base building with easy runs and one LSD during the Weekends. Am strong believer in easy days for anyone tackling long distance running.

yah, me never run such long distances in my life. need to condition my body to get used to it. now i can feel my legs can only tahan till around 8km at a faster pace. beyond 8km, pace will drop off.

 

[Ender]

yah, me never run such long distances in my life. need to condition my body to get used to it. now i can feel my legs can only tahan till around 8km at a faster pace. beyond 8km, pace will drop off.

How many days do you run a week?

 

[xllms]

How many days do you run a week?

trying to run 3-4 times a week.
ideally, tue morning, wed night, friday morning, sunday morning.
frequency is subjected to work, family committments and weather.

 

[Kuudere]

yah, me never run such long distances in my life. need to condition my body to get used to it. now i can feel my legs can only tahan till around 8km at a faster pace. beyond 8km, pace will drop off.

The mileage you ran on the previous week, is definitely sufficient for a HM.

Can keep to that without any worries for sure

 

[xllms]

The mileage you ran on the previous week, is definitely sufficient for a HM.

Can keep to that without any worries for sure

based on current form, should be able to complete within 2hr 30min. still need to work harder to complete within 2hrs.

 

[Ender]

trying to run 3-4 times a week.
ideally, tue morning, wed night, friday morning, sunday morning.
frequency is subjected to work, family committments and weather.

Assuming 4 days. That is enough to include one LSD, One higher intensity, and 2 days of easy runs that doesn't shack you out.,

 

[xllms]

Assuming 4 days. That is enough to include one LSD, One higher intensity, and 2 days of easy runs that doesn't shack you out.,

sunday LSD, tue morning easy run, wed night higher intensity, friday morning easy run.

 

[Ender]

Hopefully tomorrow can restart my full training. That hard to recover fully flu, finally has very subsided neck pain today. Weekly mileage reduce by half for these 4 weeks. Need to get ready for Income Eco Run by May.

 

[sph777]

Just some thoughts on easy run pace.

There's this singapore runner that is a 2.39 FM, 1.14 HM runner, both done overseas so the timings will be more inflated in sg.

But this is what I observed on his easy runs.

He is running easy run @ 4.17 - 5.02 at a distance of 20-30km. In fact, he comfortably run a half marathon at 4.41/km pace.



>> 3.31/km pace HM race pace

~5.20/km easy run pace would give a timing of ~1.32 HM +/- 4 min >> https://vdoto2.com/calculator/

---

@xllms

Another example to look at is from a mutual friend, will not be linking her posts but can take a look at her profile: https://www.instagram.com/itsdaawnruns/

Half marathon run of 21.04km done on countdown day 2023 @ 164 bpm is 2.01.54. Can round up to 2.02 if you account for 21.1km distance.

5km run done last week @ 162 bpm is 25.59.

14km run done last week with a final 1km surge @ 157 bpm is 1.23.33. This pace is on track to < 2 hour half marathon

To effectively get under 2.00 hr half marathon, 5km time needs to break 26 minutes. For her, is 50/50. On good days, maybe can under 2.00 but 2.02 is a more realistic timing.

I think your calculations quite spot on as my pb for HM set at AHM last year was 1:33+. Although I think the course was shorter than half

 

[sph777]

Hopefully tomorrow can restart my full training. That hard to recover fully flu, finally has very subsided neck pain today. Weekly mileage reduce by half for these 4 weeks. Need to get ready for Income Eco Run by May.

I find after covid, recovering from flu and other cold like symptoms take super long

 

[milkiee]

wah i'm also aiming for 2hrs HM for SCM2024 end of this year.
my mid point check is in June for 10K @ 50mins.

currently, i am using trainasone for my training (3 times a week) since January and it's mostly economy and progressive run for me. i hope i'm on the right track lol