jogging and motivation thread

[Ender]

One more thing, i realised that above 15/16km runs i had better eat some gummies or something at 5k, 10k, 15k something like that. I cut short the run as i was feeling like no energy like that.......17k i felt it already and slowed quite a bit, slower than 5.00 pace. I wanted to gun for like 18k, 19k and if possible maybe 20. But no point coz of the warm weather also, so cut short.

The 2 x 250ml 100 plus and normal dinner just now i think is insufficient fuel in addition to my glycogen in my liver/muscles.

I super noob in these longer runs. Now i know.


Just finished 100g of somen and 1 can of sardines, dang hungry and just want to whack something into my system.

Is 4:42 your zone 2? Coz by right 17km easy days at zone 2 shouldn't need refuel if your body is metabolic flexible to switch to fat burning zone. Easy days is also to train your fat burning zone ontop of the many base building stuff.. Even >20km also no need refuel .

But if your a gunning for a fast time, then I don't know much about refueling strategy, coz your are burning mix fuel. Perhaps the rush of quick release sugar may help.

 

[WussRedXLi]

 

[WussRedXLi]

Is 4:42 your zone 2? Coz by right 17km easy days at zone 2 shouldn't need refuel if your body is metabolic flexible to switch to fat burning zone. Easy days is also to train your fat burning zone ontop of the many base building stuff.. Even >20km also no need refuel .

But if your a gunning for a fast time, then I don't know much about refueling strategy, coz your are burning mix fuel. Perhaps the rush of quick release sugar may help.

I think by HR it's zone 3. Avg 139. Just training for AHM 10k. Today i guess jit's ust too hot and of coz there is cardiac drift. No cooling used like my other faster runs. I was slowing down to past 5 mins around end of 16 and starting of 17 and feeling more and more tired and so better not risk injury.

Also now then i realised i cycled 11km a while before the run to get dinner. And it was on my $178 foldie with more resistance than my other Fnhon one which is significantly better.
edit - And oh yea, not forgetting the 4 * 1.1km home-office jog/walk Z1/Z2 commutes for morning, lunch and evening.

Yeah quick release sugary stuff, my fav is gummy bears. I used to use snicker bars (valueshop) but then i read not as fast due to the fats.

 

[Kuudere]

I think by HR it's zone 3. Avg 139. Just training for AHM 10k. Today i guess jit's ust too hot and of coz there is cardiac drift. No cooling used like my other faster runs. I was slowing down to past 5 mins around end of 16 and starting of 17 and feeling more and more tired and so better not risk injury.

Also now then i realised i cycled 11km a while before the run to get dinner. And it was on my $178 foldie with more resistance than my other Fnhon one which is significantly better.
edit - And oh yea, not forgetting the 4 * 1.1km home-office jog/walk Z1/Z2 commutes for morning, lunch and evening.

Yeah quick release sugary stuff, my fav is gummy bears. I used to use snicker bars (valueshop) but then i read not as fast due to the fats.

I know a guy that ran 16km at Z2 pace, 4.49 min/km today. He runs the SCMS HM last year and got 1.20.13, 3.47 min/km.

Effectively 1 min/km slower than current HM pace.

Avg HR is 144, but his Z3 is at 162 - 178. About 0.9% of the run was at Z3.

5km is about low 17 min.

---

Tested my new shoes and adjusted the laces

1.23km: 4.47
2 x 400m w/ 4.30 min rest: 1.24, 1.10

 

[sph777]

The western food closed on Mondays (and sundays)

Would recommend this Bowl Story to any fella passing by on the Rail Corridor.
Pretty good, nearly local restaurant quality.
I had the Curry Katsu don. They also have Donburi.
5.50 + 20c take away
Portion is normal, big eaters might want to add rice. For the price is quite decent for value.

Think will go dabao this on Thur again. Tomorrow eat Wow Wow West western

Yes it's pretty good and no long queues compared to other stalls

 

[WussRedXLi]

The heat this morning is also ridiculous.

Heat index 35 deg C for Sentosa, 1 deg cooler than last night only.

My room 8am 30.2 deg C actual temperature. (not heat index)

 

[WussRedXLi]

I know a guy that ran 16km at Z2 pace, 4.49 min/km today. He runs the SCMS HM last year and got 1.20.13, 3.47 min/km.

Effectively 1 min/km slower than current HM pace.

Avg HR is 144, but his Z3 is at 162 - 178. About 0.9% of the run was at Z3.

5km is about low 17 min.

---

Tested my new shoes and adjusted the laces

1.23km: 4.47
2 x 400m w/ 4.30 min rest: 1.24, 1.10

Those fellas super duper conditioned one, both fitness and super heat adapted.

I might have an issue here regarding heat coz seems like i cannot nicely run any stressed runs (fast and/or longer) without my so-called cooling.

 

[xllms]

20240430 16degC windy 必迈惊碳 Mix Plus
24.05km @ 7'06" av (2:50:35) HR 147av 158max

 

[Ender]

The heat this morning is also ridiculous.

Heat index 35 deg C for Sentosa, 1 deg cooler than last night only.

My room 8am 30.2 deg C actual temperature. (not heat index)

Just now standing under shade waiting for the bus, sweat dripping down my arms...lol.

 

[Jeremy1]

This few days got rained a short time but the temperature still so high

 

[WussRedXLi]

 

[Ender]

Just happened yesterday. Adidas annual Road to Record.

Two world records broken during this event. Adidas runners also can break wc, no need alphafly.

https://athleticsweekly.com/event-news/world-records-broken-at-adizero-road-to-records-1039977883/

World records broken at adizero Road To Records​

Posted by Jasmine Collett | Apr 28, 2024 |

The event held at the brand’s headquarters saw two world records and nine national records set.

 

[Jeremy1]

Two world records broken during this event. Adidas runners also can break wc, no need alphafly.

https://athleticsweekly.com/event-news/world-records-broken-at-adizero-road-to-records-1039977883/

World records broken at adizero Road To Records​

Posted by Jasmine Collett | Apr 28, 2024 |

The event held at the brand’s headquarters saw two world records and nine national records set.

But alphafly wanted to buy also out of stock everywhere and it's more towards mid foot striker runner.

 

[Kuudere]

Those fellas super duper conditioned one, both fitness and super heat adapted.

I might have an issue here regarding heat coz seems like i cannot nicely run any stressed runs (fast and/or longer) without my so-called cooling.

Need to train for years and do the necessary predictor workouts.

HMP predictor workouts will be like: 3 x 4800 (1.30 - 3 min rest), 2 x 6400 (4 min rest), 5 x 2000 (1.30 - 2.30 min rest), 3 x 3200 (1.30 - 2 min rest), 6 x 1600 (2 min rest), 4 x 3200 (1.30 min rest), 15 x 1000 (1 min rest)

All at HMP, as you can see no shorter than 9km. High 9k to 15k.

8-10k tempo run at HMP. One guy mentioned 16k HMP and got massively downvoted when I sourced for answers on the question. If anything, people suggested doing the 8-10k HMP pace in a long run of 15-16k (for those that want to run more mileage but not injure legs).

That's why my previous long run included a 6k HMP pace within 14k and I still felt good after the run.

But alphafly wanted to buy also out of stock everywhere and it's more towards mid foot striker runner.

I confirm didn't exhaust the stock, haven't touched Nike shoes for the longest time. Can't even recall when I wore one.

 

[Jeremy1]

I confirm didn't exhaust the stock, haven't touched Nike shoes for the longest time. Can't even recall when I wore one.

That day went down to check with the staff at Nike Store and they told me sold out liao.

Online also cannot find.

 

[Jeremy1]

I need to go n collect 30 points now again

 

[WussRedXLi]

 

[Cometdevil]

4.2km 6min 30s pace...

If this weather continues is really GG

 

[sph777]

First run back from injury at new balance run club tempo run.

 

[WussRedXLi]