jogging and motivation thread

[WussRedXLi]

After more than 1.5month never exercise...

Do 3km 7min15s /km pace also want to die already.
Cham ar

TS bro.......you know the drill, goes without saying, cannot lah.

 

[Ender]

New NR.

https://www.straitstimes.com/sport/...-breaks-27-year-women-s-5000m-national-record

S’pore runner Goh Chui Ling breaks 27-year women’s 5,000m national record​

 

[Ender]

HM already going to die liao, FM cfm will died unless you can trained until maintaining an easy pace which can last you to complete the FM distance within the 7.5 hour time limit.

I think it's super torturing n tiring.

First FM is usually the worst. Most will swear that they will never to do it again. But there will be some who will not keep that promise.

 

[WussRedXLi]

Cool night. Long threshold run done.

 

[WussRedXLi]

New NR.

https://www.straitstimes.com/sport/...-breaks-27-year-women-s-5000m-national-record

S’pore runner Goh Chui Ling breaks 27-year women’s 5,000m national record​

Local parkrun record also in the same range, just that it might not be done by a local and also the distance cannot be officially ratifed. If i remember correct was it 17.15 or something.
Furthermore, it's not a track but more of a road race, which is naturally "slower".

 

[WussRedXLi]

 

[Jeremy1]

My last pair of socks had finally arrived

 

[Jeremy1]

First FM is usually the worst. Most will swear that they will never to do it again. But there will be some who will not keep that promise.

I think I will only be comfortable to run the FM if I can run at least 50 Km at easy pace without stopping.

 

[WussRedXLi]

He bought new bike liao! (that blue Giant in the background)

 

[WussRedXLi]

My last pair of socks had finally arrived

I have been aming for this. S$48.
https://www.amazon.sg/SILCA-Tall-Aero-Cycling-Socks/dp/B0BWNW64WM/ref=sr_1_1?crid=3CLUUKOH2DP09&dib=eyJ2IjoiMSJ9.HDniEKu3d7Z2uuI9YbggAC_qhqW3qzwmsF0oNQsEvWFc6CJrLQ9gv5eQKb4tbEJ80vJmDQtrrWtVhzk1RVoXkRYDztaC5MpSw4VrbV6EQriUCqnk1vMRoUHviEx-_A7nsBonpFzWMwik2W-Cmv7Rm8syf05RlFVfrp7jbkcLQDppi-UMrD0Pxj6nXyGY1xYhZDTb7WwkAsnPMIFcbzEInZjB0_Gw46XppVc7-YcKAb-SA5hAYgV8UrQ05Dc_-0lNpeNUmSfuG-5gK0-xYdp4MUEYATPFuwW7uDdbFqOnrwk.v2X8o0yLOsh4ovjYY5cEI0hHnNTotr417K00KLoxUmQ&dib_tag=se&keywords=silca+aero+socks&qid=1717690092&sprefix=silca+aero+soc,aps,296&sr=8-1&th=1


In the end just got $5 ones from Taobao.

It's the texture / pattern that really matters, as per aero testing.


Also got a $60 TT/Triathlon speedsuit from Taobao with 50rmb 6.18 discount, it should work alright.....also due to the pattern. (trip lines they call it....purposely creates turbulence near the fabric so that it's mini turbulence and not major turbulence which creates even more drag, like the lesser of 2 evils)
If buy branded, can cost 2-3 pairs of Alphafly 3s.

 

[Jeremy1]

https://www.straitstimes.com/sport/...-breaks-27-year-women-s-5000m-national-record

Can complete HM in less than 1 hour liao if base on her 5K timing

 

[WussRedXLi]

 

[WussRedXLi]

https://www.straitstimes.com/sport/...-breaks-27-year-women-s-5000m-national-record

Can complete HM in less than 1 hour liao if base on her 5K timing

No lah.....that pace is 3.31 for Goh.
1.14hr for half marathon.

Kiptum that time ran 2.52 pace for his WR. Quite a lot of recreational runners cant even sprint that fast if embark on a 10 seconds "SIT" / Sprint Interval Training.

 

[Jeremy1]

No lah.....that pace is 3.31 for Goh.
1.14hr for half marathon.

Kiptum that time ran 2.52 pace for his WR. Quite a lot of recreational runners cant even sprint that fast if embark on a 10 seconds "SIT" / Sprint Interval Training.

Oh Ya, 17min 33.73sec for 5K cannot

 

[Ender]

Local parkrun record also in the same range, just that it might not be done by a local and also the distance cannot be officially ratifed. If i remember correct was it 17.15 or something.
Furthermore, it's not a track but more of a road race, which is naturally "slower".

Ya, park run not certified by our SA and IAAF.

 

[Kuudere]

https://www.straitstimes.com/sport/...-breaks-27-year-women-s-5000m-national-record

Can complete HM in less than 1 hour liao if base on her 5K timing

She hasn't transit to HM yet, no record of her running HM. Currently 5/10k specialist. Can still crack record for the 5k going into 32 this year.

 

[Stoway]

For those who find it hard to do zone 2. It will be hard initially, coz you are not metabolic flexible yet. That's where zone2 training comes in. I like to add, don't refuel during easy run, you suppose to teach your body to use stored energy. That's why some runner s during rest days, they go for easy run, just to base built and get your body adapt to fat burning. Even on recovery days, they will do recovery run. The more frequent you do, the more your body become metabolic flexible and become efficient at fat burning.

ALso my own belief, there will be muscle and skeletal adaptation, since the intensity at lower than 85% of threshold are know to cause many adaptation in our body, and our easy runs are at that zone. I never had PF issues, or do I need braces for knee since the day I started running.

Also to note, LSD is not easy days even though it's in mostly zone 2.

what do u mean by LSD is not easy days even though it's in mostly zone 2?

 

[Kuudere]

what do u mean by LSD is not easy days even though it's in mostly zone 2?

LSD is a long run, whereas easy days are usually recovery run.

Recovery run is about half of the distance of LSD, you're supposed to end the run with your legs feeling comfortable. As for LSD, you might find your legs more sore since you covered more distance even if you exert the same effort as a recovery run.

 

[Ender]

what do u mean by LSD is not easy days even though it's in mostly zone 2?

Because Easy days are Easy. When you end your run, you are not supposed to be all out shag. You will not be feeling that you are pushing thru muscle fatigue even in the end of the run. The next day, you are fresh and ready to go for you schedule easy run or hard training.

LSD on the other hand is a hard run. , you will have to feel some muscle fatigue, you will have push thru it coz you haven't reached your planned distance or duration. Usually the 20-35km if you are training for FM. The next day, is definitely need a proper recovery and for some, a full day rest.

Some call easy runs as filler runs. Coz runners usually have two days for hard quality runs, i.e the high intensity day and the other day is the LSD. The days inbetween are filler run, i.e. easy runs. They are used to base built to the required weekly mileage.

 

[Cometdevil]

TS bro.......you know the drill, goes without saying, cannot lah.

Boh bian leh. Recover from dengue takes time