jogging and motivation thread

[Lchlch]

Breaks can dropped at MacDonald 24/7 and eat

Bro, throughout the journey, nvr saw any McDonald's...

 

[WussRedXLi]

Bro, throughout the journey, nvr saw any McDonald's...

Found it

 

[Lchlch]

Hersey's $1.50 ice cream. Just had 1 just now at 8am+.

Chocolate my favourite

During the pit spot at patrol station at tangling area, tempted to but ice cream to eat but at the same time feel thirsty.
Opt for isotonic drinks.
Trying not to eat sweet stuff.
Cos me easily thirsty.

 

[WussRedXLi]

 

[WussRedXLi]

It's funny. Those cyclists (GCN / Global Cycling Network) make can do 19.30 for males and 22.49 for female for 5K.
They dont really run, not their job. They just cycle. No neuro or musclar adaptations wrt running, not much RE. Literally just based on pure cardio. Yeah it's tough for them this way, but just bsaed on pure cardio the timing is really not that bad.
Maybe will be a little sore in some spots here and there after the run but probably that's about it.

 

[Ender]

It's funny. Those cyclists (GCN / Global Cycling Network) make can do 19.30 for males and 24.44 for female for 5K.
Zero runs at all, they dont really run, not their job. They just cycle. No neuro wrt running, not much RE. Literally just based on pure cardio. Yeah it's tough for them this way, but just bsaed on pure cardio the timing is really not that bad.

They are talented in VO2max... Their focus is not running, but they could do better if they train for running and improve their RE. Sub 20 is not for the ordinary folks even for people do run all day if talent is not there.

 

[WussRedXLi]

 

[WussRedXLi]

They are talented in VO2max... Their focus is not running, but they could do better if they train for running and improve their RE. Sub 20 is not for the ordinary folks even for people do run all day if talent is not there.

Think mentally they willing to push also. HR near 200. They know the feeling of digging deep coz of their racing experience.

Those are GCN fellas. The GTN fellas focus on running as well.

 

[Kuudere]

It's funny. Those cyclists (GCN / Global Cycling Network) make can do 19.30 for males and 22.49 for female for 5K.
They dont really run, not their job. They just cycle. No neuro or musclar adaptations wrt running, not much RE. Literally just based on pure cardio. Yeah it's tough for them this way, but just bsaed on pure cardio the timing is really not that bad.
Maybe will be a little sore in some spots here and there after the run but probably that's about it.

I believe especially if is endurance sport, should be doable. 1.5/2.4k even more talent from other sports like rugby/soccer. I came in last as an anchor runner for my 1.8km relay inter-college race back in uni, running 6.04.

But I would consider myself as 5k/10k runner. My overall position is better in the 5k/10k.

 

[Ender]

Think mentally they willing to push also. HR near 200. They know the feeling of digging deep coz of their racing experience.

Those are GCN fellas. The GTN fellas focus on running as well.

5km all out mah.. PRetty sure all of them having vo2max at 60 and above. Can get sub 20 even with poor RE.

It's those VO2max at around 50+- that may need to improve their RE to push under sub 20 for 5K. My VO2max around 42 (COROS prediction) so no matter how much I improve my RE, Sub 20 will be elusive or never at all.

 

[WussRedXLi]

During the pit spot at patrol station at tangling area, tempted to but ice cream to eat but at the same time feel thirsty.
Opt for isotonic drinks.
Trying not to eat sweet stuff.
Cos me easily thirsty.

Can attempt 65 and 100.

Motivation for ya

 

[WussRedXLi]

5km all out mah.. PRetty sure all of them having vo2max at 60 and above. Can get sub 20 even with poor RE.

It's those VO2max at around 50+- that may need to improve their RE to push under sub 20 for 5K. My VO2max around 42 (COROS prediction) so no matter how much I improve my RE, Sub 20 will be elusive or never at all.

Well true lah......

 

[Foetid]

Can attempt 65 and 100.

Motivation for ya

to me sustainable exercise is the key to a balance. Is it something u can do everyday or every other day post recovery. If doing that 500km can be a weekly event and no health damage then is okay.

 

[xllms]

5km all out mah.. PRetty sure all of them having vo2max at 60 and above. Can get sub 20 even with poor RE.

It's those VO2max at around 50+- that may need to improve their RE to push under sub 20 for 5K. My VO2max around 42 (COROS prediction) so no matter how much I improve my RE, Sub 20 will be elusive or never at all.

sama sama
old liao, no longer go for speed. health is first priority

 

[Kuudere]

5km all out mah.. PRetty sure all of them having vo2max at 60 and above. Can get sub 20 even with poor RE.

It's those VO2max at around 50+- that may need to improve their RE to push under sub 20 for 5K. My VO2max around 42 (COROS prediction) so no matter how much I improve my RE, Sub 20 will be elusive or never at all.

I personally prefer a more hands-on approach to gauging potential. Go run a 4 x 800m with equal rest. See what is the average pace. This pace is roughly 2.4k pace.

With that in mind, you have to undergo a lot of training to make that 2.4k pace become your 5k pace. If nowhere close, then it's not possible even in a medium timeframe of running.

sama sama
old liao, no longer go for speed. health is first priority

Definitely be cautious. Even for younger runners, seen a couple of them overtraining. They want to get speed, overtrain and jeopardise health + speed.

Approach running slow and steady, don't try to make any aggressive changes to running plan/schedule. Reduce training load if necessary.

 

[Ender]

I personally prefer a more hands-on approach to gauging potential. Go run a 4 x 800m with equal rest. See what is the average pace. This pace is roughly 2.4k pace.

With that in mind, you have to undergo a lot of training to make that 2.4k pace become your 5k pace. If nowhere close, then it's not possible even in a medium timeframe of running.

Mine is just base on Jack Daniel's Vdot metrics. VO2max at 50 is the borderline for sub 20 mins. Some at this level can, and some can't. If your VO2max is around that number say 48 to 52, it's worthwhile to chase this sub 20 as goal. Just trying to correct a concept that seems on youtube that suggest that when you follow this and that training, anyone can go from 30min 5km to sub 20 sub in 10 weeks. For some people like me at VO2max 42, it's almost zero chance. I know it when my Vo2max improvement has plateau.

Vdot = Vo2max X RE , so a Vdot of 50 is that borderline for sub 20. Vo2max of 50 X re of 1 is that border.

 

[Lchlch]

Can attempt 65 and 100.

Motivation for ya

Bro, this one cannot.

 

[Ender]

Singapore women 5km NR so fast kenna broken again within two weeks. I posted about one week ago that Goh Chu Lin broke the NR.

 

[Kuudere]

Mine is just base on Jack Daniel's Vdot metrics. VO2max at 50 is the borderline for sub 20 mins. Some at this level can, and some can't. If your VO2max is around that number say 48 to 52, it's worthwhile to chase this sub 20 as goal. Just trying to correct a concept that seems on youtube that suggest that when you follow this and that training, anyone can go from 30min 5km to sub 20 sub in 10 weeks. For some people like me at VO2max 42, it's almost zero chance. I know it when my Vo2max improvement has plateau.

Vdot = Vo2max X RE , so a Vdot of 50 is that borderline for sub 20. Vo2max of 50 X re of 1 is that border.

Vdot is a good indicator of current performance. It does give an indicator over a period of time especially if you don't really improve much and stagnate.

The way I see it is more of predicting future performance especially for runners that are new/haven't run consistently with high mileage but are looking to do so in future. For example, my Vdot now is 55 (low 19 min based on Garmin), but I run 4 x 800m (2.4km pace) w/ equal rest at 2.48 average. That translates into a sub-18 minute 5k pace.

Sub-18 minute is achievable for me only if I continue to focus on 3/5k specific workouts. And this must be done over couple of years. Also, includes training plan adjustments like increasing mileage and cutting down pace during interval sessions.

Those youtube videos are not very accurate because it says anyone can do that. But I disagree with those and prefer future projection workouts (3k workouts give an idea of 5k potential for what is to come).

 

[Ender]

Vdot is a good indicator of current performance. It does give an indicator over a period of time especially if you don't really improve much and stagnate.

The way I see it is more of predicting future performance especially for runners that are new/haven't run consistently with high mileage but are looking to do so in future. For example, my Vdot now is 55 (low 19 min based on Garmin), but I run 4 x 800m (2.4km pace) w/ equal rest at 2.48 average. That translates into a sub-18 minute 5k pace.

Sub-18 minute is achievable for me only if I continue to focus on 3/5k specific workouts. And this must be done over couple of years. Also, includes training plan adjustments like increasing mileage and cutting down pace during interval sessions.

Yes, it's the measurement of current running capability. As I said once plateau and your VO2max is not improving, that is it. No youtube training is going to get you that sub 20 goal for most people. In general people of mid 40s to 50s the average runner with years of training don't go above 50 for Vdot. Just hope people stop saying this and that training is going to get you your sub 20. It is not happening for most ordinary folks.

For you, you are young and naturally better gifted than most of us. You haven't plateau yet, and highly likely to see better timing aheads with your training.