jogging and motivation thread

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WussRedXLi

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xllms said:
you expert level
my zone 2 is ard 8min/hr or slower
7min/km will easily be in zone 3 liao
my fastest after 10km of zone 2 is only 5min/km for 1km.
so if i am to brisk walk, which i had done 10-12km, i had to do it at 9-10min/km. if i have to lower the time, i have to mix it up with runs at ard 7-8min/km.
maybe next time i should try brisk walking for HM and test how long will i take.
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Problem is that though walking can be done at a lower speed than running (duh) with a more natural gait, it is at a higher energy expenditure per km.
(racewalking 50km burns nearly 2 times the energy vs running a 42.2k, can just do the conversion)

So trying to briskwalk the FM really need to fuel well, coz you'd expend more energy than running.
Just that also if walk relatively slowly, it is also possible to just turn to a high percentage of fats burning, so also can be maintained......just not so slow that 7hrs also cannot finish can liao. :ROFLMAO: (as per original question by the other fella).
 
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WussRedXLi

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xllms said:
maybe next time i should try brisk walking for HM and test how long will i take.
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Can try 1.6 or 2.4k first. It's pretty fun actually. Coz sometimes you can see runners trying to pace or overtake you.
And then if still got gas and you surge at 4.30 pace, you try getting a glimpse of their faces.
Of coz, need to train for that also (not merely just walking for exercise purpose)


4.00 "sprint pace" quite a few would give you WTF look one. heh.
(world record 1 mile is @ 3.26 pace....faster than what i can racewalk sprint at just for 20 seconds or so wtf sia)
 
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Jeremy1

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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.
 
Ender

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Jeremy1 said:
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.
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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.
 
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Cool night. Long threshold run done.


rDpXXhf.jpg
 
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WussRedXLi

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Jeremy1

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Ender said:
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.
Click to expand...

I think I will only be comfortable to run the FM if I can run at least 50 Km at easy pace without stopping.
 
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Jeremy1 said:
My last pair of socks had finally arrived

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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. :ROFLMAO:

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. :frown: :cry:


N05Rr0q.jpg
 
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Jeremy1

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WussRedXLi said:
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.
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Oh Ya, 17min 33.73sec for 5K cannot 😔
 
Ender

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WussRedXLi said:
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".
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Ya, park run not certified by our SA and IAAF.
 
Stoway

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Ender said:
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.

Click to expand...

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