jogging and motivation thread

[WussRedXLi]

Foldie spotted (Hito X4, cheap $300 or so MIC kinda generic, Steel is REAL!). Im searching high and low for official enquiries though. Coz other triathlons like Powerman Malaysia does not allow foldies, according to official triathlon guidelines.

Sunday I saw some aunties on fitness bikes also, flat handlebars.

But then i'll be entering duathlon, so...... (my age group started 6.20am this year, pretty good, the vid above wah lan eh, super hot, too risky for me)
Now super early is cheap enough, $146 for 4.5k run/32k bike/4.5k run for standard duathlon.

I know Metasprint allows foldies, that is for sure.

 

[WussRedXLi]

Anyway, read the short list of rules. no headphones / earphones are allowed. (safety).
No drafting. (20 m distance)

But they never mentioned no bluetooth speaker.
And anyway, even if no bluetooth speaker for run leg, GT Runner also got built-in speaker to play Techno.

BIKE​

1. No bare torso is allowed at any time.
2. Helmets must be worn.
3. Shoes must be worn.
4. Wearing headphones is not allowed at any time.
5. E-bikes, fixed gear and reclining bikes are not permitted.
6. There is a 20m drafting rule to ensure as fair a race as possible. Competitors will be spread across the course thanks to age-group wave starts.

Breach of any of the above rules will result in disqualification.

RUN​

1. Runners must wear their race number clearly visible at the front of their apparel at all times.
2. Support vehicles or pacers are not allowed.
3. Runners must run on the designated path for the entire route.
4. No bare torso is allowed at any time.
5. Barefoot running is not allowed, shoes must be worn at all times during the run leg.
6. Wearing of headphones is not allowed at any time.

Breach of any of the above rules will result in disqualification.

TRANSITION​

1. Participants are required to place their bicycles and gear at their designated location in the transition area.
2. Bike covers are not allowed.
3. Athletes must place all their equipment in the transition bags provided, with the exception of cycling shoes if they are fixed on the pedals.
4. Athletes may rack their bike either with the saddle or both brake levers hooked on the horizontal bar of the bike rack.

 

[sph777]

Mine used to spread to my feet and end up getting plantar fasciitis last year. This was mostly because I didn’t really have an easy run, keep running steady state at high 4s. Got what I deserved by resting a week and just stretching out.

Because the 5 min pace isn’t your recovery pace. Recovery pace should be 50s-1 min/km slower than hard effort. So somewhere around 6 min. 2-3 effort and those are done for majority of your runs.

I had plantar last year quite badly on my right heel so pulled out of sundown after 10km. This year it’s the left calf. Just resting and stretching the next few days and see how

 

[Ender]

I had plantar last year quite badly on my right heel so pulled out of sundown after 10km. This year it’s the left calf. Just resting and stretching the next few days and see how

Will zone 2 brings pain to your calf? If no, maybe half way switch to zone 2 if it's too painful. Just finish the race and get the finisher tee and cert.

 

[Ender]

So long!

Err, your health journey supposed to be life long. 1 or 2 months is short.

 

[Kuudere]

I had plantar last year quite badly on my right heel so pulled out of sundown after 10km. This year it’s the left calf. Just resting and stretching the next few days and see how

That's nasty, as you run in the race, your form usually deteriorates when you run. Then become more susceptible to plantar fasciitis, especially when your calves are strained.

Can probably do more calf strengthening exercises during rest days.

I remembered getting mine when I was in Australia, because I was running on sandy trail with small rocks. Tried to hyperextend my leg when my calves are tired. Foot landed in a weird way and got the condition afterwards.

Will zone 2 brings pain to your calf? If no, maybe half way switch to zone 2 if it's too painful. Just finish the race and get the finisher tee and cert.

It depends on how far he is from the end point and also the pain level.

But from what I know, usually plantar fasciitis, even walking will have issue since you are using the other leg as pivot to walk properly. Even zone 1 also hard to maintain.

 

[WussRedXLi]

Long run...think it's about time to prep for AHM 10K as it's 4.5 months away? Was aiming to do fartlek + abit progressive but i think no skills to pace (as usual) and in the end just heck it, gun after 15k reached and finished....coz i think also feeling a wee bit of niggle liao.
But quite fun (as in mentally challenging....was trying to delay stopping/quitting for as long as possible), fastest and longest run i ever attempted.

Still blardy warm and had the overheating feeling coming on from around 8, 9k onwards, luckily got bring 2 x 600ml of ice slushie.
Fueling with A&W Root beer and some gummies.

After that went to Mcdonald's hooted the sundae sweet potato. Relax and chill with a Z0/Z1 ride listen to music, 26km done.

 

[WussRedXLi]

Now cooking soba 80g, i think need to open 1 small can of farmland sardines too.
Maybe top it off with 200g of blueberries and 500mg of Curcuwin just to be safe.

Basket if tomorrow pain i think might need to take AL.

 

[WussRedXLi]

 

[botakchek]

Long run...think it's about time to prep for AHM 10K as it's 4.5 months away? Was aiming to do fartlek + abit progressive but i think no skills to pace (as usual) and in the end just heck it, gun after 15k reached and finished....coz i think also feeling a wee bit of niggle liao.
But quite fun (as in mentally challenging....was trying to delay stopping/quitting for as long as possible), fastest and longest run i ever attempted.

Still blardy warm and had the overheating feeling coming on from around 8, 9k onwards, luckily got bring 2 x 600ml of ice slushie.
Fueling with A&W Root beer and some gummies.

After that went to Mcdonald's hooted the sundae sweet potato. Relax and chill with a Z0/Z1 ride listen to music, 26km done.

wah so fast! Whats ur strava ?

 

[sph777]

Will zone 2 brings pain to your calf? If no, maybe half way switch to zone 2 if it's too painful. Just finish the race and get the finisher tee and cert.

I think yesterday was just sore cause of physio. Today did some light 30 min zone 2 run was still sore but bearable.

 

[sph777]

That's nasty, as you run in the race, your form usually deteriorates when you run. Then become more susceptible to plantar fasciitis, especially when your calves are strained.

Can probably do more calf strengthening exercises during rest days.

I remembered getting mine when I was in Australia, because I was running on sandy trail with small rocks. Tried to hyperextend my leg when my calves are tired. Foot landed in a weird way and got the condition afterwards.

It depends on how far he is from the end point and also the pain level.

But from what I know, usually plantar fasciitis, even walking will have issue since you are using the other leg as pivot to walk properly. Even zone 1 also hard to maintain.

Yeah sundown last year was so bad I just could not continue. Thankfully no more plantar for now. I can't imagine plantar together with this calf strain

 

[ctan84]

I started running 5–10km about twice or thrice a week. Just started aboht a month and a half ago nia. My pace was about 6:45min/km. Then now started to touch average 5:40min/km. Usually the last 2-3 km I cruise at 5 to 5:10min/km. The runs usually feel like between 7 and 8 effort (out of 10). Recently feel like muscle sore takes longer to recover. Sometimes even the subsequent run also feel like not recovery completely.

@ctan84 can u evaluate for me please?

1) It takes more than just 1 or 2 muscle sngness / ache to conclude you are over-trained. There needs to be a constellation of other factors and usually the earliest signs are mood changes/swings and poor sleep quality due to hormonal unbalance.

2) Something which @zeroX26 taught me during my student days is the implementation of an "unloading week". He typically recommends a 3:1 ratio, meaning for 3 weeks you can increase your training load gradually (still sticking to the 10% rule), but on the 4th week you cut your training load by 25-40% depending how tired you are. Even if you are still feeling good, u still cut it by 25% so allow your body to recuperate and adapt. I suggest you try this.

 

[Kuudere]

Yeah sundown last year was so bad I just could not continue. Thankfully no more plantar for now. I can't imagine plantar together with this calf strain

All of this ultimately boils down to your running goals.

Talked to one runner I met yesterday in my current running club from my first running club 9 years ago. At that time, he was into shorter distances (5k+). I used to run at similar pace with him, but he continued running and improve along the years, scaling up to HM. Now, doing 3.40/km for 5 x (1km + 0.4km) repeats w/ 2 min walk rest. Will be trying for sub 1.30 for the 2XU HM.

1) It takes more than just 1 or 2 muscle sngness / ache to conclude you are over-trained. There needs to be a constellation of other factors and usually the earliest signs are mood changes/swings and poor sleep quality due to hormonal unbalance.

2) Something which @zeroX26 taught me during my student days is the implementation of an "unloading week". He typically recommends a 3:1 ratio, meaning for 3 weeks you can increase your training load gradually (still sticking to the 10% rule), but on the 4th week you cut your training load by 25-40% depending how tired you are. Even if you are still feeling good, u still cut it by 25% so allow your body to recuperate and adapt. I suggest you try this.

Yeah I did something like point 2. Increased my mileage by 10% and then run at that same mileage for the following week to see whether I am alright with it. If I feel good, then increase another 10%.

 

[botakchek]

1) It takes more than just 1 or 2 muscle sngness / ache to conclude you are over-trained. There needs to be a constellation of other factors and usually the earliest signs are mood changes/swings and poor sleep quality due to hormonal unbalance.

2) Something which @zeroX26 taught me during my student days is the implementation of an "unloading week". He typically recommends a 3:1 ratio, meaning for 3 weeks you can increase your training load gradually (still sticking to the 10% rule), but on the 4th week you cut your training load by 25-40% depending how tired you are. Even if you are still feeling good, u still cut it by 25% so allow your body to recuperate and adapt. I suggest you try this.

Ok I try to do less and see. Thanks pro!

 

[ctan84]

Ok I try to do less and see. Thanks pro!

Personally, I really think "recovery" is a concept that's very under-valued esp among Sporean runners. Most very Kiasee and Kiasu, think cut mileage or just totally do passive rest will cause their hard-earned running fitness to suddenly be gone

 

[botakchek]

Personally, I really think "recovery" is a concept that's very under-valued esp among Sporean runners. Most very Kiasee and Kiasu, think cut mileage or just totally do passive rest will cause their hard-earned running fitness to suddenly be gone

Usually how many days of passive rest then fitness will Go down ?

 

[ctan84]

Usually how many days of passive rest then fitness will Go down ?

I'm quite out of touch with detraining studies liao, but I recall the early study design was very impractical one - they had athletes totally nuaing on bed not doing anything to measure the effect of passive rest on aerobic fitness. If you are keen on this subject you can google using key words "detraining effects endurance sports" and see what you get.

 

[WussRedXLi]

 

[Kuudere]

Did this yesterday (3km @ 10k pace, 4 x 800 @ HM)

3k goal pace: 4.11/km (10k)
3k actual pace: 4.03/km (4.04, 4.04, 4.00)

6 min rest

800s goal pace: 4.38/km (HM)
800s actual pace: 4.20/km (3.35, 3.30, 3.25, 3.22)

rest (1.06, 1.31, 1.09)

• 3k was probably done around 7-8k race pace at the same average pace as my 8 x 1km w/ 3 min rest 2 weeks ago
• 800s was done at cut-down from HM > 10k pace
• Could've gun for sub 20 5km but wouldn't be able to complete the remaining 800s