jogging and motivation thread

[WussRedXLi]

Pink shirt I can rock.

This style I totally cannot.

Many wearing tho.......

 

[WussRedXLi]

Really don't know how to improve. Still nothing after like 3-4 months

Only solace is that i didn't slide.

In fact i feel a wee bit right knee outer kneecap pain. Not sure if it is ITBS again.
Later hoot 2 x 500mg curcuwin......if tmr morning still niggle i will hoot 120mg Arcoxia.

 

[sales69]

Many wearing tho.......

Hmm these guys wear dark colour top/pants. Seems to pair well with the darker pink option.

But I usually run shirtless. Scared pink dots aim me.

 

[sales69]

Really don't know how to improve. Still nothing after like 3-4 months

Only solace is that i didn't slide.

In fact i feel a wee bit right knee outer kneecap pain. Not sure if it is ITBS again.
Later hoot 2 x 500mg curcuwin......if tmr morning still niggle i will hoot 120mg Arcoxia.

Freaking impressive. 3.49 is my slower 80m pace.

80m, not even 800m. Let alone 10k.

 

[WussRedXLi]

 

[WussRedXLi]

Hmm these guys wear dark colour top/pants. Seems to pair well with the darker pink option.

But I usually run shirtless. Scared pink dots aim me.

Yeah main thing is need to gel for shoes + shorts/tops.

Same for cycling, helmet, jersey, bottoms, socks/shoes and then bike. You can wear loud colours, but need to gel.

Socks also need to gel, coz for cycling is aero socks, mine got 2 type, one reaches 1/2 of the tibia, another one reaches nearly kneecap. So i only get black socks, shoes are black too.

 

[WussRedXLi]

 

[WussRedXLi]

PLAID 1.5 rmb 709 now!

You need to go to account settings and set it to a china address (pseudo anyhow one) and then add to cart, then set back to SG. Then cart out.

 

[WussRedXLi]

And then of coz, PB 4.0 @ 449 now only.

Unfortunately with 14 pairs of shoes, i can't finish. So tempted but really not much use coz mileage not high anyway.

 

[Ender]

The first woman to cross the 2:10 barrier. 2:09:57.

https://marathonhandbook.com/ruth-chepngetich-chicago-world-record/

Ruth Chepngetich Sets World Record At Chicago Marathon And Becomes The First Woman To Break 2:10​

Her splits.

 

[hesedy]

LOL.. Still hoping NIKE will come out their Vaporfly sales nearer to SCSM.

I saw in July 2024 the Black VF3 has 20% sales Nike online compare to the other colour way because I think this colour way not appealing to many loll..but to me colour doest matter since it is purely for running and not going out trendy.
After discount about SGD$255 free shipping if u are nike member.
You can look out for sales at Raffles City Sun & Sands Sports if u are shopping around town . sometimes they have seasonal sales occasionally and can use Kris+ additional discount better than the shop $20 discount.
They have slightly higher chances of those common sizes (US 10.5, 11)cos I went to the biggest Orchard and Jewel Nike both out of stock the size I want.
Went Changi City Point like under some minor Reno now.
Fyi

 

[WussRedXLi]

KM repeats @ 3.22 pushing a stroller

 

[WussRedXLi]

 

[sph777]

Really don't know how to improve. Still nothing after like 3-4 months

Only solace is that i didn't slide.

In fact i feel a wee bit right knee outer kneecap pain. Not sure if it is ITBS again.
Later hoot 2 x 500mg curcuwin......if tmr morning still niggle i will hoot 120mg Arcoxia.

I think if @WussRedXLi was younger, he could have been an even more elite runner with slightly more training

 

[Ender]

Over in SengKang, a regular runner I used to see on STRAVA and irl, was a barefoot runner. He was the one who intro me MAF running to built my base first. He can complete a HM under 1:55 at MAF HR. MAF HR is 180 - age. And for seasoned runner, it is usually at Zone 1 or lower end of zone 2.

 

[Kuudere]

15km run, once I get 4.09 min/km, I will focus on 10k/21.1k, try for 90 minute HM

 

[milkiee]

Over in SengKang, a regular runner I used to see on STRAVA and irl, was a barefoot runner. He was the one who intro me MAF running to built my base first. He can complete a HM under 1:55 at MAF HR. MAF HR is 180 - age. And for seasoned runner, it is usually at Zone 1 or lower end of zone 2.

so did the MAF running helped? i'm not sure how much base training is sufficient for me.

now the trend seems to be 60% zone 2, 35% threshold, 5% interval or something like that.

 

[milkiee]

15km run, once I get 4.09 min/km, I will focus on 10k/21.1k, try for 90 minute HM

that's my target for next year end too. 90mins HM hopefully.

 

[Ender]

so did the MAF running helped? i'm not sure how much base training is sufficient for me.

now the trend seems to be 60% zone 2, 35% threshold, 5% interval or something like that.

If you have alot of time, it will help for some people. FOr me, limited if the goal is to reduce HR vs pace. I thin once I reached around 6:30 pace for 128bpm, I couldn't progress liao. But even if plateau, can use MAF running as a recovery run while doing your polarize or pyramidal training.

How much base you need? For runners, as much as you can without compromising on your recovery. The main metrics for base is just weekly mileage for most runners. It's like a serious marathon runner would typically have a weekly mileage of 80 km/week. So a person who only did 10km race when transit to marathon will have to build his base to at least 60km a week before embarking in the first phase of his periodize training. But if the runner regularly runs 60+km a week with his 80/20 or MAF during off season, he can skip 1st phase and start on a 12-week marathon training instead of a 18week periodize training.

Having a minimum base would minimize injuries and build resilience to take on higher training loads of a marathon training which can peak above 80km a week for beginners plan, advance runner can peak up more than 110km a week. It built resilience.

Have you notice all marathon training plans are pyramidal, including TAO. There's alot of zone 3 and zone 4 running. It's nothing like the 80/20. Main reason is there is a target time goal, and usually this target goal will be in your zone 3 or 4. And so need to spend some time training near that intensity, that's why TAO have progression, pickup, threshold run.

Anyway being runner, got opportunity, when nothing to do, just go for an easy run to add on to your base.

 

[Ender]

I spotted myself when his camera was pointing toward those in the opposite direction along nicoll highway. I was with the 2 hr pacers. Again blurry image.