jogging and motivation thread

[WussRedXLi]

Still far far away from these fellas.......

 

[sales69]

Signed up for it, since there's no other ongoing races that I am looking forward to that is up and available during that time like Great Green Run/Marina Run.

Also, almost a 3 months break from Skechers Run, would be good to downscale from 10k > 5k

The turn will probably slow people, that's why I willn't start out so quick in the beginning and rely on momentum and pacing from other people to guide me through the turns. After the turn, can start to open up and push the pace.

But yes, it's not meant to be a 5k pb run, I just want to try and beat my course record since the last time I race there, I ran the 4.3km full bedok reservoir in 16.45. This translates to a 5k converted pace of 3.56 min/km, which is the goal I want to beat.

That's solid fast.

Last week I attempted a 5k average 5.21min/km. Legs willing to chiong but cardio already bursting.

Good luck for the event!

 

[xllms]

Thanks, interesting info there. Always can rely on your knowledge for Chinese shoes makers.

After comparing, it seems, Xstep in China aren't going to give good sales price too. Not curious enough, coz I am not willing to spend above $150 next shoes. Just hope Nike does another outlets salse of Vaporfly or ALphafly before SCSM.

happy to be able to help and share.

 

[xllms]

That's solid fast.

Last week I attempted a 5k average 5.21min/km. Legs willing to chiong but cardio already bursting.

Good luck for the event!

same here, need to work harder to condition my cardio.

 

[sales69]

same here, need to work harder to condition my cardio.

Ya I definitely need to train more. Been slacking on intervals lately.

Hope to achieve 5min/km. That's good enough for me.

 

[xllms]

Ya I definitely need to train more. Been slacking on intervals lately.

Hope to achieve 5min/km. That's good enough for me.

thats my intermediate target for 10k. since winter, i have been doing too much long slow runs. time to do more intervals or tempo runs.

 

[sales69]

thats my intermediate target for 10k. since winter, i have been doing too much long slow runs. time to do more intervals or tempo runs.

Seeing your runs getting longer and faster, no problems at all. Just need fine-tuning.

 

[Jeremy1]

I think for us really need to pay attention to the recovery. Can workout 6 days a week, but really need souped up nutrition and sleep, which i believe are really the major aspects.

For elderly, might need melatonin, not the best but cant be helped one, if you wanna get at least 7 hrs.
Quality sleep is so bloody important from my experience, also in things like when you get sick (can literally sleep your sickness away).
In fact, i am quite a bit anal and hardcore on this, other than melatonin, i quite often sleep in the other room, alone, so as not to get disturbed, coz sometimes i sleep at 9pm. (my wife watches LIVE till around 11-12mn)

Not enough of 7 hours always can take nap

 

[SecretAgent]

plantar fasciitis painful leh...want to run? How to run?

 

[Kuudere]

That's solid fast.

Last week I attempted a 5k average 5.21min/km. Legs willing to chiong but cardio already bursting.

Good luck for the event!

Yeah I have the same issue. To overcome the cardio issue, 1) I cut rest and increase interval distance (5-6 x 1k at 2 min rest), need to build up over time 2) do tempo (1k warm up - 4k tempo (15s/k slower than actual 5k pace) - 1k cooldown)

I did my 6k tempo at 4.24 min/km few days ago, but this is more for the 10k.

thats my intermediate target for 10k. since winter, i have been doing too much long slow runs. time to do more intervals or tempo runs.

Can try doing tempo within long runs, easy-tempo-easy. That way, you can kill two birds in one stone. Intervals best to do on separate day.

plantar fasciitis painful leh...want to run? How to run?

I did some calf stretches like in the video and it helped a lot

 

[xllms]

Seeing your runs getting longer and faster, no problems at all. Just need fine-tuning.

longer yes, faster no

missed a chance to clock a faster run when i took the wrong route for my night run 3 nights ago.
1) ran towards the bund instead of opposite direction - huge tourists crowd, slowed down and stopped few times
2) olympics qualifying venue nearby - usual running route was cordoned off thus have to detour and venture into new areas
3) stopped to take some nice night photos of the bund due to huge crowd (once stopped for 2-3mins) - momentum disrupted
ended up 19+km @ 2hours 01mins (total duration)

well, leave it to another time.

 

[Ender]

Not enough of 7 hours always can take nap

Lao nang like me, can sleep straight 7 hours is elusive. Usually, 4 to 5 hours wake up liao.

 

[Ender]

thats my intermediate target for 10k. since winter, i have been doing too much long slow runs. time to do more intervals or tempo runs.

Coros has 10km beginners and intermediate/Advance training plan to download into your apps.

 

[Jeremy1]

Lao nang like me, can sleep straight 7 hours is elusive. Usually, 4 to 5 hours wake up liao.

They said as you grow older, you tends to sleep lesser.

 

[Jeremy1]

Run completed

 

[dreamaurora]

Lao nang like me, can sleep straight 7 hours is elusive. Usually, 4 to 5 hours wake up liao.

Same. I lao nang also. My body auto wake up after 4 or 5 hours of sleep. Then I take two more naps through the day.

 

[Jeremy1]

The restaurant inside a lot of Miss Universe Pretty XMMs

 

[raylong]

Going to chiong zone 5 in 1 hr time. Too many zone 2 for the past few weeks.

 

[Mecisteus]

Going to chiong zone 5 in 1 hr time. Too many zone 2 for the past few weeks.

Go for 2.4km time trial.

Beat your NS time.

 

[raylong]

Go for 2.4km time trial.

Beat your NS time.

Just come back with this. Only done 2.03km

My ns time for 2.4km is 10:30 mins about 4:23/km