jogging and motivation thread

[Jeremy1]

Good morning all runners

 

[Ender]

Good morning all runners

You always eat ho liao. Normally I eat cai png.

 

[Jeremy1]

You always eat ho liao. Normally I eat cai png.

I also got eat Cai Png but then for me don't really spend a lot on eating because when come to eating, I am a choosy person.

I mainly only eat fish n chicken.

Other than that like pork, beef, mutton I don't really eat but then I eat pork satay n big mac

 

[WussRedXLi]

It's much easier for a person who is actively in sport to run than one who is not.

How about cycling? It does "Feel" cooler vs running due to the higher wind speed airflow over your body and limbs for the same RPE (@ zone 1 and 2 you probably would not even have perspiration on your arms/legs and minimal on your body), and easier to sit on the saddle and travel along to places.
Visually also more things to see and more places to visit, faster pace so not so boring esp vs walking.

Issue is that it is comparatively more risky than running/walking, even on PCNs.
This would be a good option to cross train.

Once you get bitten by a hobby, it automatically becomes a pull factor.
eg, my kid, he gets up at 6-6.30am to cycle, probably ealier than the majority of active recreational runners coz by the time we hit Marina area still not many runners. The first few times he auto woke up 5.45 even, by setting his alarm clock. Crazy.
If he does this for his studies, i zero worries liao.

 

[Kuudere]

Actually WCP if u can plan the route to go down to pasir panjang. Then, less turns, I think the parkrun there not as many turns as the one in bay east garden (1,25km one turn) but bay east garden definitely more scenic.

Yes, they could have extended the route but since it's a parkrun, no choice. Bay East is better even though you've to do 3 u-turns (1.25km x 4). The route for Bay East is straight compared to West Coast.

And the average completion time tells the picture. Bay East (29.31) vs West Coast (30.19).

Of course, 1.25k x 4 is the not the most ideal, 2.5k x 2 is optimal.

Your track background really helps u with your pre race buildup

1. Depending on the race you go for, you should do track workouts at two tiers faster than your race pace. This means if you gun for 5km, you start the season with 1.5/1.6km intervals, then 3.0km, ending with 5.0km pace. For 10km, 3.0 > 5.0 > 10.0. For 21.1km, 5.0 > 10.0 > 21.1. For 42.2km, 10.0 > 21.1 > 42.2.

2. Track workout should synergise with threshold runs in terms of overall distance, so that it will translate well.

3. Threshold runs should be incremental over the weeks. For 5km, you want to start 2k and end at 4k. For 10km, you want to start 5k and end at 9k. But for 10km, you'll increase the distance by 400m each week since the pace is slower and the volume you run during track sessions should catch up to that. For 21.1km, probably 6k and end at 14-15k. 21.1km > Have to taper more so the season is usually shorter.

Not cheap. $70 for 10km.

$70 for 21.5km, that one is still worth it. 10km not really worth.

 

[Jeremy1]

How about cycling? It does "Feel" cooler vs running due to the higher wind speed airflow over your body and limbs for the same RPE (@ zone 1 and 2 you probably would not even have perspiration on your arms/legs and minimal on your body), and easier to sit on the saddle and travel along to places.
Visually also more things to see, faster pace so not so boring esp vs walking.

Issue is that it is comparatively more risky than running/walking, even on PCNs.
This would be a good option to cross train.

Once you get bitten by a hobby, it automatically becomes a pull factor.
eg, my kid, he gets up at 6-6.30am to cycle, probably ealier than the majority of active recreational runners coz by the time we hit Marina area still not many runners. The first few times he auto woke up 5.45 even, by setting his alarm clock. Crazy.
If he does this for his studies, i zero worries liao.

Cycling in Gym can but not outside

 

[WussRedXLi]

The ideal 10km race is 10km full straight, but that's usually not possible. 5km x 2 straight is the next best option and ECP has the length to execute this.

If one really want literally full straights, can go try TMCR PCN shared path just beside the road. Just 1 rather gentle 90 deg turn wrt 10k dist....that turn is a 90 deg turn over a 600m distance, so that is a pretty wide turn, ie totally negligible for GPS. Totally open, GPS as accurate as it gets and you can also double verify on google maps or whatever apps to a pretty accurate degree.

Only issue is too far for most runners. (even abit far for me to travel there to and fro on my bicycle to do whatever TTs i want). Have been wanting to go there but really too far.

 

[Ender]

$70 for 21.5km, that one is still worth it. 10km not really worth.

21.5km.What a weird distance for a race. $70 is ok if most of it goes to charity.

 

[Ender]

If one really want literally full straights, can go try TMCR PCN shared path just beside the road. Just 1 rather gentle 90 deg turn wrt 10k dist....that turn is a 90 deg turn over a 600m distance, so that is a pretty wide turn, ie totally negligible for GPS. Totally open, GPS as accurate as it gets and you can also double verify on google maps or whatever apps to a pretty accurate degree.

Only issue is too far for most runners. (even abit far for me to travel there to and fro on my bicycle to do whatever TTs i want). Have been wanting to go there but really too far.

The last I went there are as a runner, it was just TMCR, without the PCN. Terrible mental endurance. The straight road was just too mundane, with lack of scenery change. Imagine you running and the feeling is you haven't move at all coz it's still the same scenary.

 

[Ender]

me too. late 30s buibui.

Not too long ago, we established that I am more bui, coz I am shorter and heavier.

 

[Ender]

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.

Easy, next time observed where the Bay East parkrun(PR) official put the markers for u-turn. Mental note the two points. Since this is measured by PR official, it is zhun. Come back anytime during your weird hours, less traffic since you cycle there often. You have you own course. Like what we have for stadium, myself is Hougang Stadium.

 

[WussRedXLi]

 

[WussRedXLi]

Easy, next time observed where the Bay East parkrun(PR) official put the markers for u-turn. Mental note the two points. Since this is measured by PR official, it is zhun. Come back anytime during your weird hours, less traffic since you cycle there often. You have you own course. Like what we have for stadium, myself is Hougang Stadium.

Actually i have already been running there same place for 5k and 10K since last year for "TTs", just via GPS. The course is around there. 1.6 and 3K at another place nearer to GBTB which is less crowded, better since run a bit faster....

Only "small issue" is that there are 3 u-turns, which some might not like that much, but for me no issue.

I need such u-turn courses and not full straights @ ECP to administer my ice slushie/water in which the bike is parked in the middle of the straights. Another factor is that easier to get back to my bike and go home or go elsewhere, in which a full straight or half straight would mean kilometers to get back to the bike.

From the vids (prischewdotcom), my u-turn pt near the MB bridge is very similar to the parkrun.


I also do my bike intervals at the same place location as the park runs. That one extends slightly farther out to 2km coz can utilize a further stretch.
Another cool feature of that place is that during end of the year the northerly direction winds would provide tailwind assistance, and now is the other way round. Coz that stretch is oriented SE and NW for the 2 directions.

I know it's dangerous and utmost care MUST be taken, but it's the only way foldies can hit above 40kmh for an extended period of time without downhill slope (and SG no extended slopes anyway)
In a way also takes 2 hands/parties to clap at that area.

 

[Lchlch]

21.5km.What a weird distance for a race. $70 is ok if most of it goes to charity.

Not sure whether the amount really goes to the charity or not...

 

[Lchlch]

Your 10K completed in 1.5 hours and you still have 2.5 hours to complete the remaining 11.1K so meaning you need a pace of 4.5Km per hour for the remaining run which is just maintaining a 13 minutes walking pace

Noted bro...
I need to train up slowly...
Now my next target of self train is 12km non stop slow jog first..

 

[Jeremy1]

Noted bro...
I need to train up slowly...
Now my next target of self train is 12km non stop slow jog first..

I am sure you can.

You just need to slow jog even slower if you find that the recent Skechers Run was also too much for you.

 

[milkiee]

Not too long ago, we established that I am more bui, coz I am shorter and heavier.

don't break my façade leh kekekeke

anyway i'm quite sold on the barefoot shoes. i might buy one for walking only as part of my strengthening regime.

 

[Ender]

don't break my façade leh kekekeke

anyway i'm quite sold on the barefoot shoes. i might buy one for walking only as part of my strengthening regime.

Just reminder again, transit over gradually. Low mileage first, and slowly increase to almost every walking or runnings are minimalist. My mistake was I transit over with the exact mileage I was doing with cushioned shoes. kenna Achilles tendonitis.

 

[Ender]

For those intend to use an free training plan for SCSM this link will be helpful to schedule your workouts. For a typical 17 weeks plan, the first training say will be on Last week of July or first week of August. So you have slightly less than 2 months to base built your mileage to a comfortable 50 -60km a week easy runs to embark on the plan. No need speed session for these two months, just concentrate on base built your mileage with easy runs and LSD. Speed session will come in when the training programme starts.

Which programme to choose? Not much I can say except I tried the Pfitzinger beginner (up to 88km peak) and Intermediate (up to 105km peak) and even the beginner plan was too much for me to handle. If you are stronger runner than me, can try Pfitzinger. If same as me, can look at Hanson method beginners, think it was easier.

https://www.expl.space/plan

 

[WussRedXLi]

The last I went there are as a runner, it was just TMCR, without the PCN. Terrible mental endurance. The straight road was just too mundane, with lack of scenery change. Imagine you running and the feeling is you haven't move at all coz it's still the same scenary.

TMCR is for the more hardcore users one. The PCN path is just a normal path beside the bike path anyway.
Only thing is see aircrafts taking off/landing.
Then the standard pitstop fare for cyclists is Changi nasi lemak and the dessert.