jogging and motivation thread

[Kuudere]

Yes I realised over the past few weeks with my calf injury that cross training with some swimming and spin helps to maintain stamina. The intervals, long runs and threshold are the key for me to sustain my pace through the pain. Hopefully can last whole half marathon with bearable pain

I think your threshold run too long. Become somewhat of a time trial, so end up exerting too much. 15-16k @ MP feels better.

6k > faster than HMP/slower than 10k (I did this workout yesterday with first km warm up, last 5.65km @ 4.27/km)
8k > HMP
10k > HMP (if very kiasu)
12k > HMP (kiasi) >> might cause injury unless it's your only hard run in the week or very high mileage runner

I think AHM has the highest crowd after SCSM. Have to overtake many many ppl at the start. Key is not letting it affect the pace. Can't go out too fast

After the run, many people asked why I didn't start out in the front since I was the fastest in my unit. I usually prefer to start from behind but didn't expect the crowd to be that ridiculous.

@Kuudere What's your energy replenishment like? I know Rui Yong uses 30mg Caffeine energy gels every 30 mins

Don't really have it since I usually carbo load. I don't like carrying things when I run, might go with whenever the aid station provides it. I think it's usually around the middle of the race.

At the same time, I have more pressing issues for the HM.

• Start time too early >> Used to evening running times. [Surprisingly the Marina Run is the best for me since it starts at 7.30 pm ]
• Hydration plan >> Have not even fixed this yet, I can try to improve on this if I join those morning FFRC long runs
• Pacing strategy >> Started out too fast in my HM and hit the wall. Could've strategise before the run
• Short long run >> My longest run at that time was 16km. Could've run longer

All of these didn't exist when I run 10-16km. If only Sg got 15km run in the evening, then I will jitao join liao!!

 

[sph777]

I think your threshold run too long. Become somewhat of a time trial, so end up exerting too much. 15-16k @ MP feels better.

6k > faster than HMP/slower than 10k (I did this workout yesterday with first km warm up, last 5.65km @ 4.27/km)
8k > HMP
10k > HMP (if very kiasu)
12k > HMP (kiasi) >> might cause injury unless it's your only hard run in the week or very high mileage runner


After the run, many people asked why I didn't start out in the front since I was the fastest in my unit. I usually prefer to start from behind but didn't expect the crowd to be that ridiculous.

Don't really have it since I usually carbo load. I don't like carrying things when I run, might go with whenever the aid station provides it. I think it's usually around the middle of the race.

At the same time, I have more pressing issues for the HM.

• Start time too early >> Used to evening running times. [Surprisingly the Marina Run is the best for me since it starts at 7.30 pm ]
• Hydration plan >> Have not even fixed this yet, I can try to improve on this if I join those morning FFRC long runs
• Pacing strategy >> Started out too fast in my HM and hit the wall. Could've strategise before the run
• Short long run >> My longest run at that time was 16km. Could've run longer

All of these didn't exist when I run 10-16km. If only Sg got 15km run in the evening, then I will jitao join liao!!

Actually my watch thinks my threshold is 4:25 lol. 4:30 is MP but honestly not sure now as all my timings are weird from the injury.

I like running in the early mornings but I have problem with energy retention. Anything 15-17km has been ok. So far for HM I die around 17-21 cause start too fast. FM the only time I ran so far, I hit the wall at 30km

 

[Ender]

I think AHM has the highest crowd after SCSM. Have to overtake many many ppl at the start. Key is not letting it affect the pace. Can't go out too fast

Just treat it as a tool that doesn't let you start out too fast. . Should follow the 10miles/10miles/10km (divide by 2 for HM) rule. Start out slower than target pace. When crowd thins out, switch to target pace. And the last 5km, is chiong with whatever reserve you have left.

 

[WussRedXLi]

This one gotta post lah....... good info for those newer to the Marina Bay area or havent come across.

Not common, but I have come across once, one fella 6am+, shd be around 40-50kmh as he overtook my bike not at breakneck speeds. Runners would of course be at a larger speed difference + literally all do not put lights
At regular speeds and not speeding (not saying it is legal), quite a few times already, usually is after 10pm at Marina Bay areas including Fullerton/Esplanade/UOB/SG River.

edit - actually once just outside One Fullerton, iirc around 11pm, there was one behind me and the moment i heard him, i knew what i had to do, just moved to the sides and waved him to pass me, which he did so immediately.
I guess ingrained habit, since car racing days....unless if you wanna race.

15apr2024 illegal & modified #ebike #pmd #pab going up to 140km/h at marina bay & changi coast road​

 

[WussRedXLi]

Good that your son is ok

Yeah part and parcel of learning / picking up skills in the real world...... as long as not too fast.

 

[Kuudere]

Actually my watch thinks my threshold is 4:25 lol. 4:30 is MP but honestly not sure now as all my timings are weird from the injury.

I like running in the early mornings but I have problem with energy retention. Anything 15-17km has been ok. So far for HM I die around 17-21 cause start too fast. FM the only time I ran so far, I hit the wall at 30km

Watch mostly features goal time, may or may not be able to hit those.

Let's just say your watch predicts 1.33 HM and your current time is 1.37.

Input all those into Macmillian calculator and you get 4.53 - 5.41 for long run.

Tempo is 4.20 - 4.30. 4.20 probably is 6km tempo which is faster than HM pace. 4.25 is 8km. 4.30 is 10km, since people have stated their HM race pace is usually faster than 10km tempo.

This is based on running w/ carbon plate shoes that you run with on race day.

Case close, problem solved. Now, can sleep well tonight after knowing this.

---

In case you still cannot sleep well, I'll use my example. Predicted 5km is 19.41, current time is 21.00 (just use this since it's close to my 21.30 I did for my 5k split in 6k run).

Long run: 4.54 - 5.42
Tempo: 4.21-4.31

My long run was 4.59/km for 13km. Did a 6.0km run (close to max effort), avg. HR 178, 4.21/km. Did another 6.65km run (tempo), avg. HR 164, 4.33 (1st km warm up, last 5.65km @ 4.27/km).

For my long run, I pushed the last 2km, but the rest was relatively relax. My 6.0km run was too fast for a tempo, which is correct. My second 6.0km was at tempo pace but I didn't run a straight route, quite hilly and have a lot of sharp turns.

This was done on non-carbon plate shoes. So, can effectively -0.05/km.

Just treat it as a tool that doesn't let you start out too fast. . Should follow the 10miles/10miles/10km (divide by 2 for HM) rule. Start out slower than target pace. When crowd thins out, switch to target pace. And the last 5km, is chiong with whatever reserve you have left.

His long run training needs to change to adopt the strategy of 5/5/5. I used to be like him, like to run fast for long runs. And then struggle with the later part of the run in races. Only learnt this recently when I looked at other sg athletes long run pace and realised what I did was wrong.

Now, I changed to 5.00-5.05/km pace, sometimes dip a little below 4.58-4.59 still acceptable. I have 2 variants of long run: progressive run (start slow, finish strong) and consistent w/ 2km final surge (steady effort, finish strong). Did both and never sustained any injuries since I kept the pace 5.00/km for the former and 4.59/km for the latter.

 

[sph777]

Watch mostly features goal time, may or may not be able to hit those.

Let's just say your watch predicts 1.33 HM and your current time is 1.37.

Input all those into Macmillian calculator and you get 4.53 - 5.41 for long run.

Tempo is 4.20 - 4.30. 4.20 probably is 6km tempo which is faster than HM pace. 4.25 is 8km. 4.30 is 10km, since people have stated their HM race pace is usually faster than 10km tempo.

This is based on running w/ carbon plate shoes that you run with on race day.

Case close, problem solved. Now, can sleep well tonight after knowing this.

---

In case you still cannot sleep well, I'll use my example. Predicted 5km is 19.41, current time is 21.00 (just use this since it's close to my 21.30 I did for my 5k split in 6k run).

Long run: 4.54 - 5.42
Tempo: 4.21-4.31

My long run was 4.59/km for 13km. Did a 6.0km run (close to max effort), avg. HR 178, 4.21/km. Did another 6.65km run (tempo), avg. HR 164, 4.33 (1st km warm up, last 5.65km @ 4.27/km).

For my long run, I pushed the last 2km, but the rest was relatively relax. My 6.0km run was too fast for a tempo, which is correct. My second 6.0km was at tempo pace but I didn't run a straight route, quite hilly and have a lot of sharp turns.

This was done on non-carbon plate shoes. So, can effectively -0.05/km.

His long run training needs to change to adopt the strategy of 5/5/5. I used to be like him, like to run fast for long runs. And then struggle with the later part of the run in races. Only learnt this recently when I looked at other sg athletes long run pace and realised what I did was wrong.

Now, I changed to 5.00-5.05/km pace, sometimes dip a little below 4.58-4.59 still acceptable. I have 2 variants of long run: progressive run (start slow, finish strong) and consistent w/ 2km final surge (steady effort, finish strong). Did both and never sustained any injuries since I kept the pace 5.00/km for the former and 4.59/km for the latter.

Good breakdown. Thanks!

 

[Ender]

Organizer conducting investigation liao. Read the article to the end, many other cheaters cited.

https://www.channelnewsasia.com/spo...n-he-jie-win-organisers-investigation-4265841

Beijing half marathon probes 'embarrassing' win by Chinese runner​

Footage shared widely online appeared to show three African runners deliberately allowing China's He Jie to win.

BEIJING: Organisers of the Beijing half marathon said on Monday (Apr 15) they were investigating after footage shared widely online appeared to show three African runners deliberately allowing China's He Jie to win.

Video clips of Sunday's race showed the Kenyans Robert Keter and Willy Mnangat, Dejene Hailu of Ethiopia and home runner He approaching the finish.

The three African runners can be seen pointing to the finish line and apparently waving He out in front, while appearing to slow down.

He, the 2023 Asian Games marathon gold medallist, won by one second.

The four had stuck together throughout the course of just over 21km, a broadcaster noted.

"We are investigating and will announce the results to the public once they are available," a person from the Beijing Sports Bureau, who wished to remain anonymous, told AFP.

The event's organiser - the Beijing Sports Competition Management and International Exchange Center - also said an investigation had been launched.

The incident received significant attention on Chinese social media site Weibo, with some users criticising what they saw as an "embarrassing" result.

"This will certainly be the most embarrassing championship in He Jie's career," one wrote.

"With such a major organiser and such a well-known event, this really pushes sportsmanship to the ground in shame," the post added.

Long-distance running has boomed in recent years among China's middle class, but there have been numerous instances of cheating and poor organisation.

In 2018, at a half-marathon in the southern city of Shenzhen, 258 runners were found to have cheated, including many who took shortcuts.

Traffic cameras caught them darting through trees to join a different part of the race.

In 2019 a woman was filmed riding a green-coloured rental bike in the Xuzhou International Marathon in eastern China.

She was ordered by race officials to dismount the bike, only to get back on again afterwards.

 

[WussRedXLi]

Traffic cameras caught them darting through trees to join a different part of the race.

In 2019 a woman was filmed riding a green-coloured rental bike in the Xuzhou International Marathon in eastern China.

She was ordered by race officials to dismount the bike, only to get back on again afterwards.

Wow....really joke sia.

 

[fishercow]

Back with a slow run after 3 weeks holiday. Need to lose that holiday weight

 

[Kuudere]

Conditioning exercises for running

Upper body

Push ups (20x)
Bicep curl 5kg (10x)
Lateral raise 3kg (10x)

Core

Sit ups (20x)
Leg raise (20x)
Planks (1 min)

Legs

Lunges (20x)
Bridges (1 min)
Indoor Zanfit cycling at highest resistance (8) (10 min)

Completed the workouts back to back in 27.20 minutes.

Did another 7 minutes of stretching.

 

[sph777]

Today tried one last track intervals before Sunday but after warmup, tried to sprint and my calf was not having it. Probably will rest until Sunday race. If really cannot then just skip the race but that is last resort

 

[Kuudere]

Today tried one last track intervals before Sunday but after warmup, tried to sprint and my calf was not having it. Probably will rest until Sunday race. If really cannot then just skip the race but that is last resort

Can try getting muscle cream/spray and see whether it helps with your calf

 

[Ender]

Today tried one last track intervals before Sunday but after warmup, tried to sprint and my calf was not having it. Probably will rest until Sunday race. If really cannot then just skip the race but that is last resort

Shanti also injured for the Olympic. Hope both of you can recover enough for the race.

"Serious Runner" DNS last minute for the following race due to injury.
Note: "Serious Runner" is a running parody account, so don't take his training seriously., only for entertainment. But he is actually a good runner.

 

[botakchek]

U all got use Strava?

which local sg runner accounts to follow to help motivate me even more?

 

[Mattitude]

U all got use Strava?

which local sg runner accounts to follow to help motivate me even more?

I have Strava!

You can follow Soh Rui Yong one lor! Can use his runs to help u plan and train! Haha:

 

[Mattitude]

Today tried one last track intervals before Sunday but after warmup, tried to sprint and my calf was not having it. Probably will rest until Sunday race. If really cannot then just skip the race but that is last resort

Wah what happen? Train too hard and much!

I havent really start training for this Sunday 2XU HM too! Didnt run at all for the last 4 months and only restarted this month! Hopefully still able to get decent timing for this Sunday!

 

[botakchek]

I have Strava!

You can follow Soh Rui Yong one lor! Can use his runs to help u plan and train! Haha:

What is ur nick and handle bro? Can PM me

 

[botakchek]

I have Strava!

You can follow Soh Rui Yong one lor! Can use his runs to help u plan and train! Haha:

Don’t like SRY la. Haolian Kia

 

[Ender]

Wah what happen? Train too hard and much!

I havent really start training for this Sunday 2XU HM too! Didnt run at all for the last 4 months and only restarted this month! Hopefully still able to get decent timing for this Sunday!

Some people no need training can run one. Maybe you are one of those people.