jogging and motivation thread

xllms

xllms

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Ender said:
Just curious, what does your one page training status says? Like mine, it says performance, because I have been reducing my training load, so fitness went down, but form went up due to rest and recovery, the cumulative fatigue is going down trend. Just want to check if your Coros status is categorize as "Excessive" or not.


The reason why this week I had my training load reduce is because I find TAO training had pushed me to the edge, and I am taking a break from the program and doing my own easy runs this week. Each run ends without pushing thru fatigue or getting out of breadth. Just sweat til my socks are damp in the humid climate. Even Strava recognized this week is a recovery week by my trend.



I think for this few week, stop running once it feels laborious, and let your body recover thru brisk walking or use share bike.
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Ender

Ender

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milkiee said:
i'm a novice runner so i'm not sure my input is the most accurate.
however, it seems to me like you're running without a plan in mind.

i remember reading somewhere about having your weekly mileage at the 80/20 ratio.
80% of your run should be in z2 (easy run, LSD) and the 20% should be at z4/z5 (threshold, interval, hill sprints) or something.
strength training at least 2 times per week as well to improve running efficiency.

i have only been doing z2 runs mostly and like 1-2 threshold run per month as i'm following the TAO training plan. i have seen massive gains in my speed and endurance. i think that is also because i am a beginner runner as compared to you. i think you need a more structured training plan to see improvements as a seasoned runner.

thoughts? @Ender
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80/20 is nicely laid out for those not on training program and likes to DIY their workouts. Go by feel, to adjust mileage. Personally I am a big believer of zone 2 training for building base. I find many runners just don't do enough of zone 2 or they treat their long runs as zone 2 training. I keep long runs(zone2) separate from my zone 2 easy runs. Long run I can skip if I am feeling tired. But zone 2 easy runs I will run at any given opportunities, coz I know I will end the run before I even feel the need to push, so can do anytime when I can.
 
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Ender

Ender

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xllms said:
I have been shifting focus to shorter distance due to the extreme heat here in SH past 2 months. Now doing more 2 x 5-7km per sessions instead of 9-12km x 2. Despite this, i am still feeling rather laborious when i do these shorter sessions.

Am staying away from cycling because house no space to keep bicycle, don’t want to spend too much money.

maybe i should try do z2 runs now with reduced mileage by 50% for a month and see the results.
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Maybe it's the heat wave..
 
xllms

xllms

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Ender said:
COROS says you are good to go. No overloading. LOL.
Data and feeling cannot sync.
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Data not accurate. Last month when i clocked 200km, sometimes i felt tired but indicated my body is at 80-90%.
 
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WussRedXLi

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xllms said:
I have been shifting focus to shorter distance due to the extreme heat here in SH past 2 months. Now doing more 2 x 5-7km per sessions instead of 9-12km x 2. Despite this, i am still feeling rather laborious when i do these shorter sessions.
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xllms said:
Am staying away from cycling because house no space to keep bicycle, don’t want to spend too much money.

maybe i should try do z2 runs now with reduced mileage by 50% for a month and see the results.
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Great. shorter does not mean no results. I mean, last time covid started i was (race)walking around 3-4k also. 2022 end that time i was already gunning 6.20 timing for 1.6k the first time i tried to time the run.
Started to run a bit more in addition to the walks and managed to do 10k. But of coz now cut back.

For cycling if next time you are interested, esp since you China SH, one idea for solving the space issue is can try those folides. Nowadays even got 20" (406 size tyre) tri folds. Folds down to pretty small package if you can't put it outside the house even with 2 locks / cctv.
1k can get you a decent one. A lot depends on the rider actually, then the bike.
It's actually like the shoes.
 
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WussRedXLi

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Will incorporate this as part of strength work. Sounds legit.
Last time was just doing lower cadences "torque" based training.....but looks like not as effective as this.
Then the squats with resistance bands a bit also.......back breaking. lol (scared hernia)
Also a bit scared for the inverted row + good morning combi that i am doing (also hernia risk)

Hope got decent transferrence to running. But anyway also doing hill sprints for running also (though very short distances)

 
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