jogging and motivation thread

[watwherewhy]

Super shoes with super critical foam will lose their magic touch after that distance. Actually I think it's more of the duration the shoes stay compressed. I mentioned here before, and the reason why I require on baggage deposit when come to SCSM FM. I try to wear the shoes as close to the start time as possible unless the bag deposit has a queue.

thanks, that could be the reason, I'm a slow runner and hitting 30km takes more than 3 hours, could be the time under foot problem.

 

[watwherewhy]

I only run at most 21km . Can't comment on the 25km or 26km. But then even I worn it after reaching the 1000km mileage. I don't feel anything flat. Usually all my running shoes last more than recommendations lifespan 500km to 700km . On average I could use it more than 1000km .

my first pair of Speed 3 lasted about 1100km, I've also only done up to 21km in them but I've been "peer pressured" by my friends to run further and started to feel it, am trying to figure out if it's the shoe or if it's me.

 

[WussRedXLi]

Actually indeed i once had the intention to hire a coach, but then i went the supplements route (creatine, whey, beta alanine) and also the lactate meter. haha
Coz the progress has been painstakingly slow. (no thanks to age of coz).

Coz i am more keen to try to figure things out myself, more fun .........it's the journey.

ps. In fact i wanted to try the lower body ice bath even, went to TB to search for an inflatable. Issue is need water + ice, the consumables not that cheap and the contraption also takes up space.
Letting air out and pumping it in daily also takes up time. And fridge also needs a fair bit of space for the ice (est around 2kg needed each time at the very least)

 

[Kuudere]

Actually indeed i once had the intention to hire a coach, but then i went the supplements route (creatine, whey, beta alanine) and also the lactate meter. haha
Coz the progress has been painstakingly slow. (no thanks to age of coz).

Coz i am more keen to try to figure things out myself, more fun .........it's the journey.

ps. In fact i wanted to try the lower body ice bath even, went to TB to search for an inflatable. Issue is need water + ice, the consumables not that cheap and the contraption also takes up space.
Letting air out and pumping it in daily also takes up time. And fridge also needs a fair bit of space for the ice (est around 2kg needed each time at the very least)

I trained under coach back in JC and it was helpful, got an idea on what I need to do to improve. Then afterwards, it's purely self experimentation and reading/watching running-related videos.

The thing with coaching, is that some coaches can be quite controlling. They want you to do their workout and don't question them. Some are less controlling and allow you to do what you want.

Eventually, after 2 years, should be able to figure out what works the best for you. And solo progress.

I do however, believe in joining run clubs. Those are free, can pit yourself against other runners. Get the idea of what it's like to compete without needing to join a race.

 

[WussRedXLi]

I trained under coach back in JC and it was helpful, got an idea on what I need to do to improve. Then afterwards, it's purely self experimentation and reading/watching running-related videos.

The thing with coaching, is that some coaches can be quite controlling. They want you to do their workout and don't question them. Some are less controlling and allow you to do what you want.

Eventually, after 2 years, should be able to figure out what works the best for you. And solo progress.

I do however, believe in joining run clubs. Those are free, can pit yourself against other runners. Get the idea of what it's like to compete without needing to join a race.

Oh something like in the army ah. Yes that is definitely a possibility. All must be very structured one.

 

[Brionic]

anyone using healthy 365 app?

sync with samsung health on the phone but not the data from samsung watch

my 3 times a week run not able to register on the stupid app

 

[Mephist0pheLes]

what HR zone should i train at, how frequently and what distance to improve my 2.4km run?

Been stuck at 12:30 for quite some time alr, cannot improve.

 

[hesedy]

Hi guys , those wearing Garmin watches and added Garmin pay wallet . Just like to check besides OCBC credit card, have u all tried to add other banks credit card successfully?
Thanks

 

[sph777]

what HR zone should i train at, how frequently and what distance to improve my 2.4km run?

Been stuck at 12:30 for quite some time alr, cannot improve.

If you want to improve timing, you need to incorporate intervals training.

https://thesmartlocal.com/read/ippt-running-tips/

 

[sales69]

Peninsula or queensway able to find older shoes ah? Say want to find a nb rebel v3, possible to find it there?

If you are heading to JB, try their outlet store. Tiagong from friend he bought about 2 months back. Around S$70++.

Not sure whether there's stock now.

 

[Jeremy1]

Track Run completed

 

[Kuudere]

Oh something like in the army ah. Yes that is definitely a possibility. All must be very structured one.

Army helped me to understand progressive training especially building up long run mileage.

But you definitely need structure to improve.

what HR zone should i train at, how frequently and what distance to improve my 2.4km run?

Been stuck at 12:30 for quite some time alr, cannot improve.

3 times a week, longer run (~5km) + threshold run + intervals

Intervals

Week 1: 6 x 400 (1 minute 30 seconds rest in between) @ 2.00 minute per lap
Week 2: 7 x 400 (1 minute 30 seconds rest) @ 2.00 minute per lap
Week 3: 8 x 400 (1 minute 30 seconds rest) @ 2.00 minute per lap
Week 4: 5 x 600 (1 minute 45 seconds rest) @ 2.00 minute per lap (3 minutes to complete the set)
Week 5: 6 x 600 (1 minute 45 seconds rest) @ 2.00 minute per lap (3 minutes to complete the set)
Week 6: 4 x 800 (2 minutes rest) @ 2.00 minute per lap (4 minutes to complete the set)

Threshold Run >> 2-3 days of rest after intervals

Week 1: 1k in 5.00 minutes
Week 2: 1.1k in 5.30 minutes (same pace but longer)
Week 3: 1.2k in 6.00 minutes
Week 4: 1.3k in 6.30 minutes
Week 5: 1.4k in 7.00 minutes
Week 6: 1.5k in 7.30 minutes

Longer run

Easy run at x2 of the distance of 2.4km, so you can handle the training. Start off with 3k and build up to 4.8-5k

 

[Jeremy1]

Just now I tried running at very fast I think 4 min pace for 200 m rest run to complete 1 round.

Really no joke, my heart really poured out and going to faint liao

Now I know why some people collapsed during run liao.

 

[Mephist0pheLes]

Army helped me to understand progressive training especially building up long run mileage.

But you definitely need structure to improve.

3 times a week, longer run (~5km) + threshold run + intervals

Intervals

Week 1: 6 x 400 (1 minute 30 seconds rest in between) @ 2.00 minute per lap
Week 2: 7 x 400 (1 minute 30 seconds rest) @ 2.00 minute per lap
Week 3: 8 x 400 (1 minute 30 seconds rest) @ 2.00 minute per lap
Week 4: 5 x 600 (1 minute 45 seconds rest) @ 2.00 minute per lap (3 minutes to complete the set)
Week 5: 6 x 600 (1 minute 45 seconds rest) @ 2.00 minute per lap (3 minutes to complete the set)
Week 6: 4 x 800 (2 minutes rest) @ 2.00 minute per lap (4 minutes to complete the set)

Threshold Run >> 2-3 days of rest after intervals

Week 1: 1k in 5.00 minutes
Week 2: 1.1k in 5.30 minutes (same pace but longer)
Week 3: 1.2k in 6.00 minutes
Week 4: 1.3k in 6.30 minutes
Week 5: 1.4k in 7.00 minutes
Week 6: 1.5k in 7.30 minutes

Longer run

Easy run at x2 of the distance of 2.4km, so you can handle the training. Start off with 3k and build up to 4.8-5k

Thanks, i will try this.

So far i can only maintain 5min/km for 1.2km, but my 2nd half pengsan alr

 

[Mecisteus]

Hi guys , those wearing Garmin watches and added Garmin pay wallet . Just like to check besides OCBC credit card, have u all tried to add other banks credit card successfully?
Thanks

https://www.garmin.com/en-US/garminpay/banks/

 

[Ender]

Just now I tried running at very fast I think 4 min pace for 200 m rest run to complete 1 round.

Really no joke, my heart really poured out and going to faint liao

Now I know why some people collapsed during run liao.

That's why I do most of my run at easy pace. These type zone 5 training, once a week is enough liao. Train your easy pace until your steady state is truly steady state for a significant amount of time (1.5 to more than 2 hours). i.e all metrics (pace, HR, breathing rate, RPE, Cadence) are steady, then your LT1 is properly define. It is a clear sign your mitochondria health is great. Good for lao nang approaching 60 like us.

 

[Mecisteus]

what HR zone should i train at, how frequently and what distance to improve my 2.4km run?

Been stuck at 12:30 for quite some time alr, cannot improve.

What's your target pace ?

Run that pace for 400m intervals.

Start with 4 then gradually increase repetitions.

If you can maintain 10x repetitions at the target pace, then you are good to try the 2.4km.

 

[Mephist0pheLes]

What's your target pace ?

Run that pace for 400m intervals.

Start with 4 then gradually increase repetitions.

If you can maintain 10x repetitions at the target pace, then you are good to try the 2.4km.

For a start wan to achieve below 12 min. Then maybe below 11:30 eventually

 

[WussRedXLi]

 

[winningeleven]

No more daily running shoe endorphin speed 3 and have to settle my new old stock NB fresh foam beacon V3. I missed the bouncy feel of the Saucony and this current NB shoe is so firm and caused my left 1st and 2nd toes in very discomfort and feel burning hot. I was struggling after 13 km onward and still pull through to finish the 21.1km. I really need to get a better suitable shoes for my longer run .

[url=https://ibb.co/m690NXL] [/URL]

[url=https://ibb.co/BTyYF9G] private image host[/URL]