jogging and motivation thread

[dreamaurora]

it's been 2 weeks since i started jogging.

Ran 2 km at 15 1/2 min today...

2 weeks liao but only small improvement, was hoping to run at least run 2.4 km by end of week 2, but now need to set that for next week instead.

Small steps. Last time when I started running, even 3 km already so shag.

 

[Ender]

Haha, the Sheares Bridge still ok lar. Run up Mt Faber can feel like dying.

Today I ran the Ridge Runner lesser people compared to last year. I guess many were traumatized by the route last year. My Garmin recorded 406 meters elevation gain during the HM.

Yup, quite siong. Used to do that regular like twice a week when my son was still in secondary school in Clementi (2016-2018). I was younger then under 50. That time I had to sent him to school everyday school days, then parked at Kent ridge Park and run from there to Hort PArk , to metal grill trail walkway up to Telok Blangah Hill, cross Henderson Wave Bridge to Mt Faber, and then down to Seah Imm for Breakfast. OVerall less than 6km only , so alittle of an endurance but more on strength.That time quite free, just got retrenched then.

 

[WussRedXLi]

15:36.25

 

[WussRedXLi]

Just able to confirm something "new", nothing new but this is quite noticeable this time round.
Sleep is really one of the super recovery main tools.


Yesterday had a rather long day, morning short but intense workout, after that longer ride with kid, and then rode to fix bicycle. Went to buy lunch and dinner (riding). Also gone to office 3 times (6 legs) to fix some maintenance issues.
By afternoon already quite tired. I actually was washing my armpits in the office toilet coz a bit stinko.
Pretty tired and can feel the tightness/soreness/etc by dinner.


Last night by just before 9pm already had the sleepy feeling and so went to sleep.
Woke up at 6.21am this morning.

Literally recovered and ready to go now.

Sleep is really one of the super recovery main tools.

 

[WussRedXLi]

 

[Sadisticnoob]

Talking about Mount Faber, over there can do PBs and intervals too.

Significantly tougher on the muscles than running.

I do lots of cycling in the past , mt Faber is nothing compared to overseas hills

 

[Sadisticnoob]

Walked approximately the last 1.5km overall did 7.10 per km on average

Am relying lesser on gels and only had 1L of water .

next run will be the first Half marathon distance that is unsupported . Targeting 7.10 per km

 

[WussRedXLi]

Wah....talking about cao cao, cao cao arrives.

In Dan’s journey back to health and fitness, he discovered that no matter how much he improves his VO2 max, builds strength, or follows a healthy diet, progress remains limited without proper sleep. In this episode, Dan delves into the crucial role sleep plays in every aspect of health, breaks down the four stages of sleep, and reveals how daily habits can either support or sabotage your rest. He also explores how much sleep you need, whether it's possible to get too much sleep, and shares practical tips to help you improve your sleep quality.

 

[WussRedXLi]

I do lots of cycling in the past , mt Faber is nothing compared to overseas hills

Yah, this is a limitation of coz but it's just a soft limitation, the only thing is that it gets boring when repeated.

All these limitations don't prevent you from reaching your goals. Some poeple use it as an excuse actually.
It is in the mind, i can gun around Marina Bay area a good several times, just good for intervals.....can "see people" at MBS while recovering, before gunning again. Much safer than using the roads here at my South Side, unless if you can get up before 5am on weekdays then dont say.

Folks still can Everest here in flattish SG.

The concept of Everesting is fiendishly simple: Pick any hill, anywhere in the world and ride repeats of it in a single activity until you climb 8848m.

Likewise, SG is a small country but people still can do 100-200km here....


Im just on a foldie costing 1k and my 5k "TT" is reaching sub 8 ie above 35kmh "comfortably". (5k distance is simply coz i dont go tmcr or seletar, just a convenient TT distance, same for 3-5k for my running). Sprint/strength wise managed to hit 50.7km on a straight flat recently, albeit with tailwind (SE winds) and on GPS though no obstructions.

The same goes for running.......actually i find it even more challenging to try to racewalk faster than what other amateurs can run. (I did just that in 2023 AHM, LLST coz i suddenly kena injured after 6th km mark)


It's all in the mind.
But one thing for sure we do not get here is Altitude training. The closest i ever thought of is Genting Highlands.
I also dont think locally we have any hypobaric chambers like what i come across say in Japan etc.

 

[Kuudere]

https://ibb.co/gSqgdXX

Broke the 8:40 barrier for 2.4k, fastest I ran so far in Sg. Ran this without carbon plate shoes.

 

[WussRedXLi]

Actually one fella that i peifu is Aaroiseverything. His bike and stuff are simple. His trainer just $100 or so (think second hand one). Nothing fancy at all, does not even go overseas etc. His mindset is actually power, and i believe his mental threshold is very very high.
edit - of coz not talking about olympic / international level kind of mental toughness, but for sure tougher than many non-pros but dedicated hobbyists.

His sprint tris/dual specific leg timings and 2.4 to HM distances would put lots of even dedicated cyclists/runners to shame

 

[WussRedXLi]

https://ibb.co/gSqgdXX

Broke the 8:40 barrier for 2.4k, fastest I ran so far in Sg. Ran this without carbon plate shoes.

Wah, looks like signifcant improvement. For such shorter distances and faster timings, 30 seconds is a heck lot. (9 to 8.30 is not the same as 13 to 12.30)

edit - eh you still not full send lah. 168bpm max only, and young fella also

 

[Sadisticnoob]

https://ibb.co/gSqgdXX

Broke the 8:40 barrier for 2.4k, fastest I ran so far in Sg. Ran this without carbon plate shoes.

crazy speed . thats insane

 

[milkiee]

@Ender boss i tried doing the race pace in between my long run and died.
felt feverish and lethargic after that. think i have over-exerted.

think i should have stick to 5:30 pace instead of going for 5:00 pace.

 

[Ender]

@Ender boss i tried doing the race pace in between my long run and died.
felt feverish and lethargic after that. think i have over-exerted.

think i should have stick to 5:30 pace instead of going for 5:00 pace.

I thought your race pace was 5:40 for that sub 2 hr? 5min pace is a lot of more. 5:30 is safer than 5 min. Anyway as long you don't get injured along the way ,sub 2 is already an easy goal for you liao based on your 10km, can try 5:30 first for a slightly more aggressive goal but safer than 5 min pace.
Just be careful coz overtrain will be detrimental to performance gain. Any training that cause you to need one or two full day rest to recover is to me too detrimental for gains. Only on race day that I allow myself to go thru that kind of torture and then rest for 3 to 7 days.

 

[WussRedXLi]

Some lunch time motivation vids....
Don't let so-called "limitations" stop you. Be flexible and work around them. Like the high heat index weather here sucks, i just use active cooling for the TTs and of coz choose the cooler days to gun. I don't do and push it at 6-9pm after a sunny afternoon or even mornings when it is warm.
Things might not be as smooth as original, but it also doesn't have to be overly complicated.


Bonus vid below of a 70 year old.

SG Everesting

First is a full one. And then the vid is a half one. (basecamp)

https://www.flatspokemedia.com/return-to-mt-faber-ndash-everest-part-iii.html

 

[WussRedXLi]

Seriosuly and technically, you can't even ride up Mt Everest (tallest mountain in the world), be it whole length or from basecamp.

 

[WussRedXLi]

@Ender boss i tried doing the race pace in between my long run and died.
felt feverish and lethargic after that. think i have over-exerted.

think i should have stick to 5:30 pace instead of going for 5:00 pace.

Wow.......what time did you run at? Feverish / light-headed not good.

The first time middlle last year i tried a "proper" 10k TT to see if i can get below 40 min, i felt that. 7.x km mark gave up. Figured i overheated at around 7pm even though no sun, coz mid year and sunny afternoon. From then on i figured for such longer distances and faster paces, i need the env to be cooler plus some additional form of cooling in order to do it.
For me, 10k is already long distance, more than enough to be affected by the heat / have "heat soak".

No doubt TTs are going to be tought but some things (symptoms) are not meant to get past one.
ps. See the above injury vid i just posted.

 

[WussRedXLi]

I thought your race pace was 5:40 for that sub 2 hr? 5min pace is a lot of more. 5:30 is safer than 5 min. Anyway as long you don't get injured along the way ,sub 2 is already an easy goal for you liao based on your 10km, can try 5:30 first for a slightly more aggressive goal but safer than 5 min pace.
Just be careful coz overtrain will be detrimental to performance gain. Any training that cause you to need one or two full day rest to recover is to me too detrimental for gains. Only on race day that I allow myself to go thru that kind of torture and then rest for 3 to 7 days.

Yea, always be safe. Dont push the boundaries too much.
And as usual and as always, wanna push boundaries also best to do pre-event health and IMO more importantly cardiac type checkups.

 

[milkiee]

I thought your race pace was 5:40 for that sub 2 hr? 5min pace is a lot of more. 5:30 is safer than 5 min. Anyway as long you don't get injured along the way ,sub 2 is already an easy goal for you liao based on your 10km, can try 5:30 first for a slightly more aggressive goal but safer than 5 min pace.
Just be careful coz overtrain will be detrimental to performance gain. Any training that cause you to need one or two full day rest to recover is to me too detrimental for gains. Only on race day that I allow myself to go thru that kind of torture and then rest for 3 to 7 days.

trying to push myself harder for more gains.
guess i learn something new about my body too.

it was a terrible feeling. my stomach was churning as well hours after my run. didnt feel good at all.