jogging and motivation thread

[WussRedXLi]

It depends on your current fitness. You can run sub 3 with low 18-min 5k (overseas adjusted timing since it's cooler) but must do high mileage or you can run sub 3 with low 17-min or high 16-min 5k like her. Her mileage is high 50s to low 70s, mostly focused on shorter track races.

I like her training approach more though, focus on 5k/10k. Occasionally go run a longer distance TT/race to get an idea of my current fitness.

Too many sets, 400s can be done with less sets (faster pace) or after longer intervals (end strong). Apart from that, maybe can use this as developmental workout into 800s. But since you already done 10x800, can just progress to longer intervals from there or add in a few 400s to end strong. Short rest definitely makes it more challenging, but would prefer longer intervals for 9.6k instead.

I dont know why but i think i will get killed for longer distances.

Actually quite easy, she posts her training vlogs and timetables weekly, so just follow and adjust the pace to one's preferred level.

 

[WussRedXLi]

Take a break.

Break / rest already do some rows + integrated good mornings / bicep curls. And push ups etc.

I just tested my endurance in aero position last evening. 40 damn fooking minutes. First time hooted so long. Last time was just 10-15 mins total. Last night not sure why i went bonkers, super motivated. Was sore last night after the workout. Hooted my 3g creatine + 1 scoop whey protein. This morning half scoop whey and 2 eggs.
Was expecting today i knn jialat maybe MC liao.... sure pain.

But now gonna go server room do my decline push ups and some pogo jumps / calf / tibialis raises. Zero pain, and i do mean zero pain. Quite interesting.


I think the issue is more about under-recovery rather than the training part. Nail recovery.

I think i really can feel the difference after starting taking whey (Small portions, 2x a day) and creatine. More about the recovery part, and with that of coz comes improvement.

PBed last night...exact same stretch i use for testing so directly comparable. Sure it was wind assisted, but....still, fastest recorded and i could see the trend up from all the months. And i think recently the trend lagi up. To do with 10 - 30 secs max power output

 

[Ender]

2 km slow warmup, 24x400m aim all below 4:00/km. 60s static rest. 1km slow cooldown

Yesterday I am starting to see more serious runners along SK and Punggol. I guess some of them are starting their SCSM training liao. 18 weeks to go.

 

[sph777]

Yesterday I am starting to see more serious runners along SK and Punggol. I guess some of them are starting their SCSM training liao. 18 weeks to go.

This year while increasing mileage, I am also doing cross training. Garmin half will probably be a good indicator of how the cross training is helping me

 

[Ender]

been experiencing some lower back pain, was a struggle to run last night

Try some hip extension exercises. I have slipped disc, once a while will get discomfort when my training load too high.
I used to have a bench, so will do the 45 degree hip extension exercise.


Since I have long disposed my bench, whenever I have discomfort I will use the edge of my bed and do this. Good thing with these exercise is your spine doesn't get compressed under load when compare to dead lift. I do dead lift too, but now is mostly this.

 

[Jeremy1]

Later will cycle 2 * 5.5km to ABC brickworks hawker center to dabao western also..... 6.10pm

Think will do the same thing as i did on Sat 4.30pm, wet my whole top and cycle. heh.... Plus pop some ice cubes into the bottle with just a wee bit of water.

Is the western stall still around, I couldn't find it

 

[Jeremy1]

That day I went to the Sport Therapy, it something like that but using hands.

So now everytime I go gym will tried these.

 

[WussRedXLi]

Is the western stall still around, I couldn't find it

Corner there, at the back corner nearer to the wet market portion.

 

[shredded]

My new running Tee FOC

how you get FOC?

 

[Jeremy1]

Corner there, at the back corner nearer to the wet market portion.

What's the stall name ?

 

[Jeremy1]

how you get FOC?

Brought from zalora and fully paid by my POSB CC Cash Rebate.

 

[Jeremy1]

Corner there, at the back corner nearer to the wet market portion.

I think I went to the wrong market

 

[Jeremy1]

Corner there, at the back corner nearer to the wet market portion.

Found it but too late I makan liao.

Maybe next time

 

[Lchlch]

Yesterday I am starting to see more serious runners along SK and Punggol. I guess some of them are starting their SCSM training liao. 18 weeks to go.

Are you joining bro?
I might not, too expensive!

 

[Jeremy1]

Are you joining bro?
I might not, too expensive!

He is participating in the FM

 

[Lchlch]

He is participating in the FM

Holy.....that is peifu peifu!

 

[Jeremy1]

Holy.....that is peifu peifu!

As what I know

 

[Lchlch]

As what I know

Bro, after the vertical challenge, I will source for next events to participate again..hehehe..

 

[Jeremy1]

Bro, after the vertical challenge, I will source for next events to participate again..hehehe..

Yes, a lot of events nowadays

 

[Lchlch]

Yes, a lot of events nowadays

Bro expensive sia