jogging and motivation thread

[WussRedXLi]

 

[xllms]

This year will cut down alot, coz I subscribed to TAO to play play and see if this is will help to reach my goal. Also my first time with a trainer, although not real one, but a AI. . TAO mileage is alot lesser than the high mileage easy days I did in the past. I did very little threshold or interval during those high mileage years. TAO on the other hand has more threshold, interval but lesser overall mileage. Will see the result by the end of the year for SCSM 2024. LOL.

now that you have build up the foundation, good test it out and compare the difference.

 

[ctan84]

This year will cut down alot, coz I subscribed to TAO to play play and see if this is will help to reach my goal. Also my first time with a trainer, although not real one, but a AI. . TAO mileage is alot lesser than the high mileage easy days I did in the past. I did very little threshold or interval during those high mileage years. TAO on the other hand has more threshold, interval but lesser overall mileage. Will see the result by the end of the year for SCSM 2024. LOL.

Actually your foundation is deep n firm, why did u do very little threshold or HIIT then?

 

[Cometdevil]

Today at least quite breezy..

4.4km @ 6min 15s pace.
Mentally thinks is faster pace

 

[Ender]

Actually your foundation is deep n firm, why did u do very little threshold or HIIT then?

Those little threshold or interval only happened in the training plan for SCSM. Else off race season I prefer to run free n easy which is usually zone 2 or even 1. Sometime will do tempo, roughly low zone 4. Those times I enjoy the most for running, coz it brings me to various hawker centre or kopi tiam for breakfast or dinner, .

 

[xllms]

20240320 5degC puma deviate nitro 2
6.26km @ 5´46" av
6.11km @ 7´11" av return

 

[Ender]

20240320 5degC puma deviate nitro 2
6.26km @ 5´46" av
6.11km @ 7´11" av return

Now your easy days are >10km. Your base improved.

 

[xllms]

Now your easy days are >10km. Your base improved.

hopefully that's true. recently legs feel tired, despite plenty of rest, maybe its partially getting old and less regular runs thus legs been de-conditioned. maybe need to do legs strengthening conditioning exercises

 

[Kuudere]

Back to morning track sessions but not at 100%. Happy that I hit 3/6 of my 800m at 3:12 (4:00 per km), 2nd last set I was so out of breath and slow that my forerunner thought it was recovery hence the 2nd image. Couldn’t hit any of my 4x400m at (1:30) but was close. Satisfied la with the effort as I’m just back from a cold and this was the first higher intensity run

Try for 2 min rest for 800m, so you willn't be so out of breath. Worse case scenario, even if you can't hit the timings, at least the average pace will be better.

Anyways, you should start transitioning to longer intervals like 10 x 1km (FFRC last week) or 5 x 2km (ASICS last/this week) at lactate threshold pace (~4.25/km) before the race. These intervals will be much better in scaling up for the half marathon since it's closer to your goal marathon pace and also longer in overall mileage/set distance.

hopefully that's true. recently legs feel tired, despite plenty of rest, maybe its partially getting old and less regular runs thus legs been de-conditioned. maybe need to do legs strengthening conditioning exercises

I used to do skipping, squats, burpees, high knees, mountain climbers, lunges. This is just for the legs.

Core = bridges, planks, crunches, leg raise, sit ups

Upper body = push up, side lateral raise, kettlebell swing

I usually prioritise upper body less than core/legs though.

Then stretching even on non-running days to loosen up the muscles

 

[Kuudere]

8 x 400m with 1 min rest > 7 x 400m with 1 min rest

I took 6 minutes break between both sets to get my heart rate down so I don't get stitch and suffer through the sets

Average pace: 1.23 or 3.28-3.30/km. 1.20 - 1.26 per lap

 

[WussRedXLi]

3 more weeks to go for SG

 

[WussRedXLi]

If i remember correctly, it was around 3.23 pace for the 18K thereabouts for Kristian. Even with the high heat index. Absolutely wicked.

 

[xllms]

400m intervals is fun if one can sustain good pace for the entire lap. Good way to improve speed, sustain higher speed for longer distance.

 

[WussRedXLi]

Hong Kong shd still be somewhat good weather to run.

Over here is NBCB lately, even cycling a bit warm and gotta slow the pace a bit. (just last night a wee bit cooler, i think tonight can hoot also )

 

[WussRedXLi]

400m intervals is fun if one can sustain good pace for the entire lap. Good way to improve speed, sustain higher speed for longer distance.

The weather here terok lately. Run back to home and then back to office for lunch need to keep within zone 0/1.....if not will smell.
This is even for me, who does not really perspire much.

 

[xllms]

The weather here terok lately.

yah, i heard. drink more water and don't push too hard.
observation on my coros app and while running, now i have the tendency not to push my heartrate into the 180s/190s regions. subconsciously fear something may happen.

 

[xllms]

The weather here terok lately. Run back to home and then back to office for lunch need to keep within zone 0/1.....if not will smell.
This is even for me, who does not really perspire much.

about 2 weeks back i did a slow zone 1-2 jog at my SiL's neigjborhood approx. 3km. Despite temp at below 10degC, whole top was wet. cannot imagine i do the same in SG now.

 

[sph777]

Try for 2 min rest for 800m, so you willn't be so out of breath. Worse case scenario, even if you can't hit the timings, at least the average pace will be better.

Anyways, you should start transitioning to longer intervals like 10 x 1km (FFRC last week) or 5 x 2km (ASICS last/this week) at lactate threshold pace (~4.25/km) before the race. These intervals will be much better in scaling up for the half marathon since it's closer to your goal marathon pace and also longer in overall mileage/set distance.

I used to do skipping, squats, burpees, high knees, mountain climbers, lunges. This is just for the legs.

Core = bridges, planks, crunches, leg raise, sit ups

Upper body = push up, side lateral raise, kettlebell swing

I usually prioritise upper body less than core/legs though.

Then stretching even on non-running days to loosen up the muscles

I think I am doing one last set of 6X800 next week as I want to see how it is when I am fully fit. But yeah closer to the race will probably change it up

 

[raylong]

3500km is impressive feat.

To make it simple for newbies
1) repetitive strain injuries, as the name suggests, comes from overtraining. Overtraining can come from excessive load or volume.

2) to reduce injuries, one can strengthen the supporting tissues by gradually increasing load or volume, while giving adequate time for the tissues to recover.

3) Running form is important to reduce uneven distribution of load on the joints and tissues, so that certain body parts will not suffer overstrain and get injured.

4) Fatigue from long distance running will contribute to poor form, and thus injury risk.

The issue with endurance running, for most newbies, there is too much volume too early leading to fatigue ie. 5x/week even at a low intensity training like zone 2 without adequate rest. Recovery runs may not be recovery for some.

Sometime is the shoe that got injury. Time to chain a new shoe.

 

[Ender]

hopefully that's true. recently legs feel tired, despite plenty of rest, maybe its partially getting old and less regular runs thus legs been de-conditioned. maybe need to do legs strengthening conditioning exercises

A week is a micro cycle. If your leg fatigue right on a day or two, especially after peak mileage, then it is expected. But if it is fatigue constantly, got to reduce your training load and gradual built up your base. Look at your weekly training load numbers on Coros. Go under it for the next week, then slowly built up from there to Coros normal range.
There was a time my legs were constantly fatigue and sore, that I need to resort to foam rolling and massage with gun, though not much help. That was during one of the SCSM training before COVID. the training plan was too advanced for me to take. First time experience what is burnt out, coz I was losing weight too even though i thought I was eating alot.