jogging and motivation thread

[Jeremy1]

Yes. Sometime.
My garmin track my RHR is 43 to 45.
My huawei track my RHR is 48..never go below 45

When used for my running . Both track my HR equally the same.

Your RHR same as me

 

[Ender]

What the sheet.... now 251 for Huawei GT3SE. It was low 200s when off discount and 190s during discount last time.


https://shopee.sg/HUAWEI-WATCH-GT-3...6d&xptdk=6b13c3ae-b6da-421a-b79c-aebdf4b6686d

Price swing so much.. I also checked just now, it seems GT4 also like $251.

 

[Ender]

My mentor told me it takes him 1 year of running to be able stay in Zone 2

I don't know why so hard to stay in zone 2. Just lower or up your intensity when your HR cross the threshold line. My zone HR training, HR can maintain steady state for about 1.5 hour before the drift sets in.
I think the difficulty is in anticipating the drop or increase in HR. Coz wrist base HR reacts slowly. So when you increase up your intensity, your watch doesn't show the HR increase correspondingly, and what when they don't see their HR goes up? They put in more intensity. And by the time the watch HR catches up, they see their HR shoot up too high. Like wise of decrease intensity. Watch HR monitor doesn't change when you decrease your intensity immediately, and you lower your intensity base on that.,

 

[Ender]

I prefer avg. HR, since HR can change depending on terrain, body condition, weather, etc. With avg. HR also don't need to keep monitoring, making the run feel more natural. Run by feel and slow down when necessary.

Check avg. HR during junctions or midway into the run.

It's about the training requirement rather than preference. In MAF and strict 80/20 (very strict polarization protocol) cross of zones is to be minimize at all juncture. So an instant HR is require.

But most can do by without following the strict protocol. Coz once training cycle starts, it's all zones whack with marathon paces in zone 3. No more maf, no more 80/20

But then no wrong or right. If don't want to follow strict protocol, and just as you feel. In most cases of running, there is no need to check HR when not under any protocol. Even easy days no need check HR as long as you don't shag out and can proceed the next day training , then it's an easy day

 

[Kuudere]

It's about the training requirement rather than preference. In MAF and strict 80/20 (very strict polarization protocol) cross of zones is to be minimize at all juncture. So an instant HR is require.

But most can do by without following the strict protocol. Coz once training cycle starts, it's all zones whack with marathon paces in zone 3. No more maf, no more 80/20

That's why I don't do both.

I have strict requirements for intervals/thresholds/long run. But not for easy runs. And I have been improving based off that. At the end of the day, do what best works for you.

I want to keep easy runs "easy", don't have to worry about the details. Only care when doing the harder runs. My principle is as simple as that.

 

[sph777]

Bad runs like this usually make/break ppl. If they can overcome the mental hurdle, they will definitely improve. If not, burn out. But from what I see, he looks at running positively. Still celebrating the run with the crowd despite a bad run. He'll definitely come back stronger.

That's insanely fast compared to the national triathletes. Most of them, average 3.50 min/km for the HM w/o any swim/cycle component. In fact, I recently came across a video of a national triathlete that ran the 2XU in 1.19-1.20.



3.18 min/km is like national runner level minus the swim/cycle.

I know a couple of 2.05 - 2.10 HM runners run their long runs at that pace, it's an easy run for them.

Anywhere until 153 HR according to my garmin. I tried it out and seems quite accurate so far in terms of avg. HR.

SCMS will be some time away, should be sufficient time for recovery and to get back on form.

Actually in the end I got 1:51 and was position 714 by nett time so the 2xu race on a whole was surprisingly fast

 

[WussRedXLi]

 

[Kuudere]

Actually in the end I got 1:51 and was position 714 by nett time so the 2xu race on a whole was surprisingly fast

Because 2XU doesn't have FM component, so some of the FM runners move down to run HM. If I am not wrong, 1.37 gets you 171 nett time based off my friend's results.



9 x 1k intervals w/ 3 min rest (200m walk) @ 3.54 min/km (4.05, 4.06, 4.05, 4.02, 3.45, 3.46, 3.48, 3.42, 3.42)

First 4km = 10k pace
Last 5km = 5k pace

Did this workout yesterday, will eventually get better over time. This is just off 1 month progression of 50km/week of running. Under 2 months of trying out my system.

On track to beat @WussRedXLi

 

[WussRedXLi]

That's insanely fast compared to the national triathletes. Most of them, average 3.50 min/km for the HM w/o any swim/cycle component. In fact, I recently came across a video of a national triathlete that ran the 2XU in 1.19-1.20.

3.18 min/km is like national runner level minus the swim/cycle.

IIRC was Kristian Blummerfelt, last year winner. Fastest run leg iirc. Side video below to best illustrate it.

Issue is also the dang heat at the time they ran during the run leg, !@$#@!# hot.....of coz they have the help of ice packs sponges and ice drinks to douse.

 

[xllms]

For me just started running this year at age 57 so most probably will only hit zone 2 if I walked

sounds like my situation

 

[xllms]

I prefer avg. HR, since HR can change depending on terrain, body condition, weather, etc. With avg. HR also don't need to keep monitoring, making the run feel more natural. Run by feel and slow down when necessary.

Check avg. HR during junctions or midway into the run.

Better off running a high 4 min/km last km which would help your long distance running a lot more. Unless you were doing strides after the run (after you take a short break), then that pace is good since it trains your stride extension. Other than that, I seldom go 3 min/km even for my pace. I do strides after easy runs after taking a break. Able to run 2.50 min/km for the 100m x 6. But this is never really done in my threshold/long runs since an extended surge (1-2km) cuts time more than short bursting (100-200m).

If you wear carbon-plate shoes, it will naturally make you run faster since it promotes a forefoot gait. That's why I prefer to run slow in trainers. Apart from this, it takes practice to run slow (though not as hard as run fast). Just reduce your stride length and cadence, can try practising this by doing slow jogs at home. Don't alter foot strike to rear since it causes higher risk of injury. You'll eventually get the hang of it.

agree on your general idea of running based on feel. For someone who never had structured athletic training before, just want to learn more hence thinking of trying to keep within zone 2 for slow runs and see if it will help me.

if there is a decent track near my place, would like to start with 100m intervals slowly increasing speed and distance to condition myself at faster pace. Currently i try run as fast as i can at the end of each run, eg. last 1km or 500m. But most of the time, i can never go as fast as sprinting speeds.

you are right, i need to get used to slow runs on mid to fore foot strike. That's why i need to run more in zone 2 at the moment, imo. And yes, ideally in non-plated shoes.

 

[Jeremy1]

I don't know why so hard to stay in zone 2. Just lower or up your intensity when your HR cross the threshold line. My zone HR training, HR can maintain steady state for about 1.5 hour before the drift sets in.
I think the difficulty is in anticipating the drop or increase in HR. Coz wrist base HR reacts slowly. So when you increase up your intensity, your watch doesn't show the HR increase correspondingly, and what when they don't see their HR goes up? They put in more intensity. And by the time the watch HR catches up, they see their HR shoot up too high. Like wise of decrease intensity. Watch HR monitor doesn't change when you decrease your intensity immediately, and you lower your intensity base on that.,

To maintain in Zone 2 is as good as asked me to walk

 

[Jeremy1]

Treadmill run completed for today

 

[Jeremy1]

If not because of this, I won't be so active one

Too bad cannot get points for my sleep

 

[WussRedXLi]

Pinoy and Pinay came to SG to hoot

 

[WussRedXLi]

 

[Ender]

@xllms @Jeremy1

When I started out my MAF training last time, Floris Gierman is the person I followed on youtube for anything on low HR training and MAF method. He has several other videos dedicated to MAF training. This guy MAF pace is in the 4++ min/km range. Key thing I learn is always keep your HR in check, i.e no crossing above the ceiling HR, and keep it steady state for as long as possible. Started out with a 7:10-7:20 pace at MAF HR. When I finished the programme, I was doing 6:25-6:35 pace for MAF after 6 months or so. Couldn't reach my goal of doing sub 6 at MAF, plateau liao so stopped and do something else before I get bored in running from monotony.

His testimony ,

 

[Jeremy1]

@xllms @Jeremy1

When I started out my MAF training last time, Floris Gierman is the person I followed on youtube for anything on low HR training and MAF method. He has several other videos dedicated to MAF training. This guy MAF pace is in the 4++ min/km range. Key thing I learn is always keep your HR in check, i.e no crossing above the ceiling HR, and keep it steady state for as long as possible. Started out with a 7:10-7:20 pace at MAF HR. When I finished the programme, I was doing 6:25-6:35 pace for MAF after 6 months or so. Couldn't reach my goal of doing sub 6 at MAF, plateau liao so stopped and do something else before I get bored in running from monotony.

His testimony ,

Definitely because of my sleep, see I am awake now already

Food, I eat processed food too once in a while

 

[xllms]

@xllms @Jeremy1

When I started out my MAF training last time, Floris Gierman is the person I followed on youtube for anything on low HR training and MAF method. He has several other videos dedicated to MAF training. This guy MAF pace is in the 4++ min/km range. Key thing I learn is always keep your HR in check, i.e no crossing above the ceiling HR, and keep it steady state for as long as possible. Started out with a 7:10-7:20 pace at MAF HR. When I finished the programme, I was doing 6:25-6:35 pace for MAF after 6 months or so. Couldn't reach my goal of doing sub 6 at MAF, plateau liao so stopped and do something else before I get bored in running from monotony.

His testimony ,

thank you for sharing

 

[ksapple]

while trying to do zone 2 running i finally ran 3.5km but a 23 mins lol

end up still at zone 3 and peak zone 4.

How to actually do zone 2 running ah?