jogging and motivation thread

[Jeremy1]

About 6.5hrs.

Based on overall rank, still had about 2,000 out of 8,901 starters behind me lol

You walked the whole FM or just 50% ?

 

[galvin]

You walked the whole FM or just 50% ?

Ran for the 1st km, then short burst after each drink station and short bursts downslope and occasionally. Also ran whenever got photographers lor

 

[Jeremy1]

Ran for the 1st km, then short burst after each drink station and short bursts downslope and occasionally. Also ran whenever got photographers lor

That's mean your walking pace also quite fast.

 

[galvin]

That's mean your walking pace also quite fast.

Yes am naturally a fast walker even when walking normally in malls or commuting. Don't like slow walking

 

[Jeremy1]

Yes am naturally a fast walker even when walking normally in malls or commuting. Don't like slow walking

Me2 but the legs must be able to take the fatigue.

 

[WussRedXLi]

 

[WussRedXLi]

About 6.5hrs.

Based on overall rank, still had about 2,000 out of 8,901 starters behind me lol

Dafug.......

I really can't imagine any casual PCN excerciser running or heck even walking on WCH past 9am or worse 10-11am. (Pen G i think started 5.35am)

 

[WussRedXLi]

 

[WussRedXLi]

I would slowly build up my long run mileage and run those slower if I were you.

Don't need to over-exert those especially if you aren't racing 21.1k. Use the long run as a way to build base for 5-10k

Yeah....probably not used to running longer distance runs and i over mileaged too often too soon. 4.45 pace actually i started off in zone 2 for the first few 2-3 km, basically it was supposed to be a (long) tempo run at steady state which is up to 60 min time....but of coz i over ran the distance a bit i guess + too soon.
After got a bit of joint/bone pain starting i just cut the distance back to 10-11 or 12km which is safer and after that in June we all received the info that it is virtual this year then just cut these longer runs out totally.

My base is supposed to be mainly through cycling (i can milk more improvements from this discipline). Also for practical reasons, a bit stupid to train for base via both running and cycling, might not even help aerobically and just build fatigue while increasing injury risk (eg like those > 3hr long runs for marathon training.

 

[Ender]

Yeah....probably not used to running longer distance runs and i over mileaged too often too soon. 4.45 pace actually i started off in zone 2 for the first few 2-3 km, basically it was supposed to be a (long) tempo run which is up to 60 min....but of coz i over ran a bit i guess.
After got a bit of joint/bone pain starting i just cut the distance back to 10-11km and after that in June we all received the info that it is virtual this year then just cut these longer runs out totally.

My base is supposed to be mainly through cycling (i can milk more improvements from this discipline). Also for practical reasons, a bit stupid to train for base via both running and cycling, might not even help aerobically and just build fatigue while increasing injury risk (eg like those > 3hr long runs for marathon training.

Long distance is not your focus, totally can skip any >2hr single session Low HR training

 

[WussRedXLi]

Long distance is not your focus, totally can skip any >2hr single session Low HR training

Yeah correct......actually for any future 10k training i think can just do 60 mins or 70 mins max, enough for me.
They'd better bring back 2025 AHM @ $20! (we are not eligible for any of those NS credits / payouts so this is the only way )

After CNY i think folks here can start training liao, for me is i start in May i guess.

 

[Ender]

Assuming that his girlfriend, this lady can marry. Stick to her man till the end. Both good runners.

https://www.facebook.com/reel/1105302970585761

 

[Ender]

No foreseeable race in the near future except SCSM 2025 which is so far away. It is off season for me now. I have set TAO to maintenance mode.
Will be doing a lot of free and easy runs. Zone 2 (not even near LT1) runs to various hawker centre and maybe some trail or bedok reservoir runs as these will allow me to break into pause at various traffic stops. When I was with TAO training for SCSM, these pauses are strictly not allowed and it will affect the algorithm of the AI. It takes aways some of the 'fun' part of running which I intend to compensate during this maintenance season.

Daily creatine dose will also reduce to 2.5g a day. This will stretch my dollar.

 

[WussRedXLi]

Assuming that his girlfriend, this lady can marry. Stick to her man till the end. Both good runners.

https://www.facebook.com/reel/1105302970585761

Similar jiu hu kia vid
Somemore they were chasing the sub 4 pacer group @ last 1km

For those folks after SCSM got lots of free time, can can subscribe to him.....quite entertaining his vids

 

[Ender]

Similar jiu hu kia vid
Somemore they were chasing the sub 4 pacer group @ last 1km

For those folks after SCSM got lots of free time, can can subscribe to him.....quite entertaining his vids

LOL, my wife complain I run too much instead of joining me for a run.

 

[WussRedXLi]

 

[WussRedXLi]

LOL, my wife complain I run too much instead of joining me for a run.

I have also been trying to coax mine to join us for cycling, i can buy 1 more decent bicycle no issue....it's good coz she does not like hot weather when exercising and so cycling (plus some speed walking) is good as the windspeed cooling vs RPE energy expenditure ratio is much better. But she said dangerous.

The funny thing is that whenever we go her indonland village, she ferry me on the 155cc one.
(face gotta be very thick tho......yeah confirm got stares)

edit - but to be honest, she might be right, cycling somewhat fast on PCNs/MBS area or on public roads here during regular exercise hours could even be riskier than riding a motorbike in her indonland village.

 

[WussRedXLi]

Share lobang

Don don donki has got a $12 for 3pkts Teriyaki Chicken, each pkt is 220g (~ 55g of protein) for $4 price.

Pretty decent price for a relatively healthy nutritious meal. (i dont take much of economy rice veg, expensive + that bloody place i frequent sucks in veg hygiene / washing). Got beef/pork as well but those are 140g.

I often eat this now with somen or soba that i cook at home during lunch as i get back daily.....sometimes dinner as well. Been eating a fair bit of sardines and mackerel, sian liao.

Just place the internal pouch into 200ml of hot water and wait for 8 mins, gao dim. I usually put into a slow 600W heat on the induction cooker and go for my fast shower wash sweaty armpits and rinse head coz of the run back home, come out just nice to serve the somen/soba and chicken

 

[WussRedXLi]

Getting this type of band + hand grip for resisted decline push ups.

I am not sure if adding more height is the correct thing to proceed further, currently i am stacking my boxes to up 1m height and when dismounting i think a bit dangerous esp when you have done to very near failure and once my knees just crashed to the floor. Luckily impact not that great, my spine really felt the impact and one of my knees blue black.

Actually i already have a full set of those normal closed loop kind of resistance bands, but i think this type is slightly easier to use for push ups. Besides i need 1 dedicated band to place in my server room for push ups only as the other bands are placed in my house for other exercises.


https://detail.tmall.com/item.htm?from=cart&id=678168483886&pisk=f-cnFi4jWvyBlfWgSdPBUCN6PSpOdwN740C827EyQlrs9ew82A4r2cTWRW3zq0mTfXLQeuHGrqiiq8TQ2uro24kpWIdxR2N7a0xvMIdcIoiZx_yzLUPaJzgLaZqsR2N74NIyHAuCqfWoC9zz4FVarz_UaJyP_5r_ry7E4kyNbr4ba7Pr4luayr_F8Jyz_Vr_kMSzLz7a7ya54gzr4V8gPbEBYklr9f-pHGwdIvhnsy2wH2rNx-ha-SZm8JCRwaa3KouUjnmFuLeZP8c5P_2-8xi7uDSequGi7Xkq0hBLYx4okYm2y9aTEXNg4XRfollnrf2IBMWUoWq33Xy2ZE04UAcg9X-5hV3gY-VtBdtLeWmnhoweChioSknrtRSHXuHxWXyi0hCiV8Dr95lebIjPsOWqCbf77UhNFTwU5PqAdswBleWXyNLMStq7LPaUDFYGFTwU5PqvSFX0OJz_8oC..&skuId=5040098335785&spm=a1z0d.6639537/202410.item.d678168483886.3dc97484ezKh1z



Weighted skipping rope.

So far my weighted (via resistance bands) calf raises and single leg pogo hops for all directions experiences have been good.
But this type would hit more of the gastrocs than the soleus as calf raises and single leg pogos you can bend much more, but ok lah....... try first and see.


https://detail.tmall.com/item.htm?id=851805037625&ns=1&priceTId=2100c82a17332861737327907e0bad&skuId=5813652122122&spm=a21n57.1.item.1.680d523cc1n5ZE&utparam={"aplus_abtest":"f3cad122d28e178efe125b93153e949b"}&xxc=ad_ztc

 

[WussRedXLi]

Dynapenia already starts from around age 30





Bonus
59.5s M60

@DominicR-y5d​

4 months ago
Tony, thanks for the video. My story is similar to yours--I ran 62 sec. at age 62. Now at age 83 I just ran the 400 in 73+. And good advice about those fast twitch 10 sec. runs.