jogging and motivation thread

[Ender]

like that for 50yr old person,
75% of max heart rate based on (220-age) = 3/4 x (220-50) = approx.128.

must do 9-10min/km pace to achieve that. brisk walking liao.

Hahaha, that's why I say once a runner can do an all out 5km run, go and do the threshold test and use threshold HR for zoning instead of maxHR.
That's why we see some runners show their Garmin screenshot that shows running at zone 5 for 30mins . I believe Garmin just use 220-age as default maxHR to zone your intensity zone if you didn't overwrite it .

 

[Jeremy1]

1.27

Walking can achieved 1.27 hours

 

[Jeremy1]

Hahaha, that's why I say once a runner can do an all out 5km run, go and do the threshold test and use threshold HR for zoning instead of maxHR.
That's why we see some runners show their Garmin screenshot that shows running at zone 5 for 30mins . I believe Garmin just use 220-age as default maxHR to zone your intensity zone if you didn't overwrite it .

Yes but through the times, garmin max hr will adjust like for me initially was 163 but now change to 167

 

[WussRedXLi]

Walking can achieved 1.27 hours

Yeah....iirc Garcia Leon walks at around 4.20-4.25 min/km pace (20km) the last time i calculated. That's for zhar boh.

For guys, fastest 1 mile is around 5.30 min or around 3.25 pace

For normal races. 20km the guys do around 3.55 pace.
50km they do around 4hrs, 4.45 pace.


Personally, i have TT-ed 2.4, 3 laps at my place / 3 * 800m........managed to come in under 12 mins 30 seconds, ie my last IPPT passing mark nearly 20 years ago. One of my play-play type of goals.
For fast intervals, managed to sustain 4.10 pace for 400m (1 min 40 seconds), slightly faster than Garcia Leon, but of coz i cannot sustain more than that. The lactic acid is terrible.


But nowadays i don't racewalk already, I just focus on cycling first and then a bit of running.

 

[xllms]

Yeah....iirc Garcia Leon walks at around 4.20-4.25 min/km pace (20km) the last time i calculated. That's for zhar boh.

For guys, fastest 1 mile is around 5.30 min or around 3.25 pace

For normal races. 20km the guys do around 3.55 pace.
50km they do around 4hrs, 4.45 pace.


Personally, i have TT-ed 2.4, 3 laps at my place / 3 * 800m........managed to come in under 12 mins 30 seconds, ie my last IPPT passing mark nearly 20 years ago. One of my play-play type of goals.
For fast intervals, managed to sustain 4.10 pace for 400m (1 min 40 seconds), slightly faster than Garcia Leon, but of coz i cannot sustain more than that. The lactic acid is terrible.


But nowadays i don't racewalk already, I just focus on cycling first and then a bit of running.

garcia leon walking pace faster than my running pace

 

[sph777]

the physiotherapist said based on my current calf condition, should take a 1-2 month break from running

 

[Kuudere]

Thanks, now will probably take a break from running, completely recover from the left calf strain then come back. In the meantime do spin or swim.

I know a friend that went to run 18km easy run today after the HM yesterday. He didn't hit his expected timings but can understand the emotional frustration to run and get his mind off the HM. Of course, it's not good for recovery.

like that for 50yr old person,
75% of max heart rate based on (220-age) = 3/4 x (220-50) = approx.128.

must do 9-10min/km pace to achieve that. brisk walking liao.

In terms of pace, it should be 40s - 1min/km slower than current pace for that specific distance. If you run faster than that, your legs will feel more tired after the run. I usually run slightly faster than this for long run but I make sure to do a slow recovery run the day afterwards.

40s - 1 min/km will usually satisfy the 70-75%. Longer distance, maybe 1 min.

I know a girl from my club that did her HM at 5.06-5.07 min/km yesterday and her usual runs are in the low 6.00 min/km pace (6.05-6.07).

Slower than this is also ok, provided you have the time.

the physiotherapist said based on my current calf condition, should take a 1-2 month break from running

Definitely take a break, do cross training if necessary.

Runs need to adaptive. For e.g. you scale up intervals and/or threshold, long run must be either shorter distance and/or slower pace, just to compensate. If you end up not doing threshold, then you can push more for long run, but definitely not HMP for >12km (time trial).

 

[rosschang]

a couple of us here really think 乔丹飞影pb3.0 is really value for money. The latest version is pb4.0. To me pb3.0 has the qualities between adidas adios pro 3 and takumi sen 9.

many top marathon athletics in China are using xtep特步

Yea, I knew there are some good one in china, just dunno what to pick.

Their price are good, compare to buying a Kayano locally... it's getting expensive.

 

[WussRedXLi]

garcia leon walking pace faster than my running pace

Yeah quite fast.

Gotta train until the level in which the "lifting" phase is not detectable by the naked eyes of the judges, but then you gotta push until you lift one, coz if not you won't be able to get to that kind of pace and do it efficiently enough to sustain. And of coz, aerobic fitness gotta be there, coz this kind of gait is lagi less efficient then running.

 

[xllms]

Yeah quite fast.

Gotta train until the level in which the "lifting" phase is not detectable by the naked eyes of the judges, but then you gotta push until you lift one, coz if not you won't be able to get to that kind of pace and do it efficiently enough to sustain. And of coz, aerobic fitness gotta be there, coz this kind of gait is lagi less efficient then running.

yes, technique is very different and without proper training, is quite tiring. Had once tried brisk walking at 8-9min/km for more than 10km, felt worse than jogging at around same pace.

 

[xllms]

Yea, I knew there are some good one in china, just dunno what to pick.

Their price are good, compare to buying a Kayano locally... it's getting expensive.

recommends you to install 小红书 and search through key words like 性价比跑步鞋透气 as well as Chinese running shoes reviewers on youtube/baidu.

 

[xllms]

In terms of pace, it should be 40s - 1min/km slower than current pace for that specific distance. If you run faster than that, your legs will feel more tired after the run. I usually run slightly faster than this for long run but I make sure to do a slow recovery run the day afterwards.

40s - 1 min/km will usually satisfy the 70-75%. Longer distance, maybe 1 min.

am doing somerthing similar now when i do 2x10km runs, the return runs will be 1min-2min slower than the first run average. Despite that, most of the time the HR goes up to 160s av, occasionally peaked at 170+.

Maybe I should get a dedicated HR placed on my heart. And also try controlling my long runs at below 130 HR.

 

[Kuudere]

am doing somerthing similar now when i do 2x10km runs, the return runs will be 1min-2min slower than the first run average. Despite that, most of the time the HR goes up to 160s av, occasionally peaked at 170+.

Maybe I should get a dedicated HR placed on my heart. And also try controlling my long runs at below 130 HR.

Your first run is on the faster side, so HR will be higher. And also, 20km is quite a long run, normal to have a higher overall HR if you don't really have a break.

 

[WussRedXLi]

yes, technique is very different and without proper training, is quite tiring. Had once tried brisk walking at 8-9min/km for more than 10km, felt worse than jogging at around same pace.

Definitely worse than jogging same pace, you can easily see this from the HR stats (also reflects on the energy expended). From another angle as in distance pov, you walk 5K is maciam like you run 8K.


The first time i tried running, it was 2 laps x 800m at my place (1.6K). I timed it on my phone, it was approx 6 mins 10 seconds (3.51 pace). Have not even purchased my watch then. heh......
That was in Nov 2022.

In many ways, i believe the walking trained my running. It's also a form of cross training if you look at it from another angle. (coz there are some articles stating these cycling, walking and stuff don't / cannot carry over)

edit - ok, gotta state that i also did 60-80 metres SIT also, so the neuro stimulus among other things are there. I do with my kid one, quite a few years already.

 

[Jeremy1]

Today run........

Np with treadmill..........

 

[Skyrillex]

New event this year?

 

[Ender]

New event this year?

1st time have Garmin run here. See the price and entitlement first.

 

[Skyrillex]

1st time have Garmin run here. See the price and entitlement first.

I hope its within reasonable pricing and entitlement so i can maybe take part in it before traveling for holiday.

 

[Skyrillex]

recommends you to install 小红书 and search through key words like 性价比跑步鞋透气 as well as Chinese running shoes reviewers on youtube/baidu.

I actually did that like a while back but not sure if its the algorithm most of the posts i saw was either china xmm or guys running/sharing their pacing and timing, or them sharing their china race result.

 

[WussRedXLi]