jogging and motivation thread

[Lchlch]

yup, when one runs on zone 2 with a fitness watch, one can see the recovery % does not drop too much after the run.

I kept looking at me runkeeper app and stay within 9.20 …once I saw 8km…I slow down……scare towards the end ponjiat.

 

[Jeremy1]

Just completed my 11Km slow slow jog

 

[Skyrillex]

Sounds like yesterday Skechers run. LOL

Run RSR better,at least got chance zhun zhun 10km and not so much of a crowdfest.

 

[WussRedXLi]

You should see SCSM marathon on STrava, can range from 40km to 45km. The CDB district is the killer of accuracy. Also on STrava, some people got their best 5km or 10km PB within the CDB district, which obviously are wrongly attributed.
The Skechers route are pretty open, except the Garden by the Bay, which has some shelter. and the barriage, so everyone should have distance within 300m(agar agar) of each other.

The buildings at One Fullerton and Shenton Way / Robinson Rd of coz cannot lah. I can't even get a GPS lock usually should i decide to start there.

Marina Barrage no issue for my HW GT Runner.
Always get the below for MB, once turning left towards the bridge of coz that one would be straight line briefly for ~ 30 metres so still ok. If it's some wierd shortcuts then of coz cannot.
I always shift a bit towards the water fountain area or if that part is cordoned off then it'd be more along the red dotted bike path.
As you can see on the map below, pretty good performance.


Regardless, for me i TT along the straight paths over at the path between GBTB and Sheares bridge, or the Marina East PCN (the new parkrun venue) and towards Tanjong Rhu, i avoid any sharp corners as much as possible. Then my bike would serve as the water/ice station with bottles and/or cups.
Pretty standard routes for me, and so-called verified on google maps, to make it as good as it can get without going to the track.

 

[WussRedXLi]

Yes, I have to go cheers to buy mineral water too.

If i were to be there, i'd probably halfway pop into GBTB toilet to drink liao. Pretty standard point for me every day. (also to pang jio)
If too warm, either it is the souvenir gift shop there to blow AC or if it is closed (eg 5am-9am) then it'd be MBS blow aircon.

But last year AHM i was already wearing that Chito belt and i included a 1/2 filled 1 x 420ml soft flask filled with 100 plus, just in case the aid stations screwed up. Actually even if no screw up, i never took anything from there, coz i wanted to do as close to 4.00 pace as possible. (but ended up needing to racewalk from 7-10km coz my ITBS acted up).
And i was right, really super cluster fug for most of the aid stations esp after the HM folks joined with the 10km folks.
No need to drink, by right......but i just drank a bit coz can feel a bit better ba. Safer not to drink much just for 10k esp if running faster pace coz of stich risk.

 

[WussRedXLi]

I think in my lifetime will never reach that level unless I wanted to go hospital

Trainable lah. 4.30-5.00 pace is not a super unattainable target, for 5 or 10km for 50-60 years of age grp, without any comorbidities.
Just need to be consistent (and i do mean it, no excuses), preferably get the weight low, clean diet, train a bit of speed. In around 1-2 years should be able to get there.

If talking about 4.30 - 5.00 pace for FM distance or comfortably below sub 4.00 pace for 10km then i'd agree it's not so easy for that nearly elderly age group.....need some serious dedicated structured training plan(s) training blocks and also maybe talent etc.

 

[WussRedXLi]

In fact, just by walking (ok more like racewalking), the first time i ran 1.6k (2 rounds at my place) i stopwatched it at ~ 6 mins 20 seconds. Which is a wee bit below 4.00 pace. Q4 of 2022, or around 2 years 3 months of racewalking (i think i just brisk walked for a few months before adopting racewalking).
No other runs or jogs. Why i decided to run is coz i just got my Adidas Takumi Sen 8 and wanted to get into running, so i just timed it.

Ok so granted, i did SITs as well so that's sprinting, but not as if you'd need some specific running plans with structured training.

Why i racewalked, is also coz of similar to llchl thinking / reason, coz i wanted to protect my knees, coz i am also in my 50s, just like some of you here with the exact same thinking.

Later just ventured and "risked" into runs. And of coz now still sticking to 1.6k-10k "TT"s, long runs of 12k i do a bit here and there ba, lately i tried up to 16-18k but feeling a bit tired.

 

[Jeremy1]

Trainable lah. 4.30-5.00 pace is not a super unattainable target, for 5 or 10km for 50-60 years of age grp, without any comorbidities.
Just need to be consistent (and i do mean it, no excuses), preferably get the weight low, clean diet, train a bit of speed. In around 1-2 years should be able to get there.

If talking about 4.30 - 5.00 pace for FM distance or comfortably below sub 4.00 pace for 10km then i'd agree it's not so easy for that nearly elderly age group.....need some serious dedicated structured training plan(s) training blocks and also maybe talent etc.

Treadmill achievable, outside

 

[Stoway]

Treadmill achievable, outside

newbie here. how do i read the treadmill speed. is speed 5 meaning 5km/h?

 

[WussRedXLi]

Treadmill achievable, outside

I agree it is warm, hence the active cooling that i do when running fast + hard even on cooler days after rain (like 26-27 deg C then, in which heat index temp is the same coz that is the threshold temp).
Dec - Feb can achieve 23-25 C tho.... good for trying.
In fact my rooftop i measured 21-23C , which is supposed to be 1 deg C cooler than street level. (every 500 ft 1 deg C diff)....just that the tiles there slippery if it's wet, only Pumagrip works there.

I tried before, prob heat index 36-37 deg C at around 7pm, i overheated at 7k. So dont plan to risk again.
Just at maybe 4.15 pace.

 

[WussRedXLi]

Later just ventured and "risked" into runs. And of coz now still sticking to 1.6k-10k "TT"s, long runs of 12k i do a bit here and there ba, lately i tried up to 16-18k but feeling a bit tired.

I think i am gonna cut out the > 12k runs also......

I think AHM not gonna happen liao. It's already coming to mid June.

Basket.

 

[WussRedXLi]

For running. Finally a good one.....been a while.

Need some motivation to run nowadays. Been whacking cycling almost exclusively.

If not need to work tomorrow, now can go out 2nd night session go hoot liao.

 

[Balian]

interesting local trail run

 

[Irenicus91]

Another race. For charity. Those on race fever, can put their enthusiasm for a good cause.

https://www.facebook.com/share/p/KwGtdoNqAcNYRgdL/?mibextid=xfxF2i

Wah got EDMW goddess there

 

[Foetid]

Just completed my 11Km slow slow jog

lol, same distance, almost same time as me, an old man.

 

[raylong]

 

[Jeremy1]

newbie here. how do i read the treadmill speed. is speed 5 meaning 5km/h?

Yes, you're right but use your watch to monitor your pace which is more accurate caused the treadmill might not be calibrated lately.

 

[Jeremy1]

oic, I am in my zone 2 throughout the 10km run.

That's mean can go HM run liao

 

[Ender]

This guy look and talks like that lead guy from the show Billions.

The truth is majority of the runners if they are with a proper coach or self start on a periodization training plan like Hanson method, Pfitzinger, even Galloway walk run walk are all pyramidal training. Closer to race day, alot of race pace within the long runs are incorporated.
Even the latest fad, the Norwegian method are pyramidal, with major bulk on slow intensity, but cut some of the low and high interval intensity and concentrate more of just under threshold training. This one too scientific to follow without coach guidance. But it yield major success with the Norwegian athletes, especially seen in the 5k and 10km race.

But the thing is if you going with what he said, you have to have an idea when to introduce your race pace z3.z4 training. It can be during your easy run, and farlek a race pace. or it can be a long run, but incorporate 1/3 progression.

Basically once you are on a guided training plan regardless which method, you are likely to be on a pyramidal plan.

But before embarking on a training plan, please base built and accumulate mileage before the plan starts. Reduce injury risk.