jogging and motivation thread

[basic___]

If you are 17:30 - 18:00 5k guy in sg running clubs, you pretty much dominate the non-paid free clubs. Overseas different standard for sure.

Considering most local hobby runners are around 20-25mins for 5km, once you go sub 20, you are probably the top 5-8% already.

 

[Jeremy1]

Strength and conditioning in gym, short distance sprinters do a lot of that. Long distance do that less but still good to do that.

Speaking of this, I had runner’s knee on my right knee for 2-3 weeks last month. Resting didn’t help much until I prescribe myself the jump squat workout 150 sets back to back last week and my runner’s knee fade away.

My right knee also not good liao

 

[Ender]

They run so often won't have any injuries one meh ?

Most of them have good base... Body is adapted to handle their training load via progressive overloading.

 

[Ender]

Today's weather is actually quite nice, despite my watch is measuring 31 degree C. Just checked weather forecasts, humidity is 67%. No wonder was feeling I could have worn wear tee shirt, coz I was rather dry compare to most nights where humidity was high.

 

[WussRedXLi]

1km run still can do like 3.05 with big muscle baggage, not bad.
(but actually not surprising, i watched prev vids, they do decent bit of running as well)

SG team came in 2nd after SK.

 

[WussRedXLi]

Speaking of this, I had runner’s knee on my right knee for 2-3 weeks last month. Resting didn’t help much until I prescribe myself the jump squat workout 150 sets back to back last week and my runner’s knee fade away.

My right knee also not good liao

Can give leg side raises (standing form) a try as well. No harm in trying. For runners, many cases is weak gluteus medius as a pretty big root cause, fix this and majority of the cases can prevent the issue already. When it gets better, do it conscientiously and add in resistance bands. It works for me, it works fo rmy senior father.
Can also hoot the hamstring and anterior tibialis, no harm also and can be supplemented, any sort of exercises for those would do, just youtube search.

Not sure about the jump squat workout but heck if it works for Kuudere, can try that as well.





Also useful would be NSAIDs if pain is particularly bad, it pays to reset the inflammation present (stiffness, pain at the extremes of ROM range of motion). Reduce the inflammation to as low as possible, then start the rehab with any strengthening exercises. But of coz Jeremy1 cannot take lah.....coz of GI issues.
Personally i find arcoxia (or any generic etoricoxib) to be the best for such pains....however this arcoxia might be of higher risk in some areas like congestive heart failure vs other NSAIDs etc.....so naturally of coz need to consult docs first if you have any other comorbidities before starting anything.
Personally i find it to be pretty solid vs naproxen sodium / ibuprofen and also my other family members be it mine or my in-laws (PF pain lah.....rotator cuff lah......so many cases for so many years)

If got swelling or stiffness, cold treatment of the joint might help.

Light exercises/movement is good, but do not gun through the pain if it starts acting up again. Need to pull back / reset again before continuing

 

[WussRedXLi]

Can give leg side raises (standing form) a try as well. No harm in trying. For runners, many cases is weak gluteus medius as a pretty big root cause, fix this and majority of the cases can prevent the issue already. When it gets better, do it conscientiously and add in resistance bands.

Actually folks here can try the side leg raises a try and you'd instantly know if you are weak in this muscle. Do 3 sets of 20 reps, eachj rep 2-3 secs up 2-3 maybe 1 second down kinda speed.
Maybe 3 x 20 = 60 reps total also might not be possible iirc when i started this if really super weak.

If next day it gets really sore, that means you are very weak in the gluteus medius.

For those who do at least do dynamic leg swings as dynamic warm up before their runs maybe still ok and not as weak. I think possibly those in their 60s might not even be able to have enough strength in the first place to raise it to nearly horizontal to the ground from what i initially observed with my in-laws and parents (regular casual walkers).....let alone repping 10-20 in 1 single set only. After achieving the begineer gains, much better, it esp helped my father as he regular with knee pain/swelling esp, GP prescribed in 2 occasions as much as 200mg generic etericoxib before as particularly bad, other times 120mg.

 

[sph777]

@Ender i too don’t see any more races in the near future. Maybe if ahm comes back. After a one week metal reset, will go into weight loss training rather than focussing on races

 

[Jeremy1]

Would like to try one night race if there is

 

[Kuudere]

Considering most local hobby runners are around 20-25mins for 5km, once you go sub 20, you are probably the top 5-8% already.

Yeah not easy, once I achieve it, now I want sub 40 10k

Would like to try one night race if there is

If there's sundown marathon this year, then that's the night race. Otherwise, only have evening ones.

I will be going for this 10k in April, 6pm. https://www.runforlight.com/

Afterwards, maybe go for sundown if there's one or RSR 10k challenge (was in July last year at West Coast Park).

Willn't be doing Skechers anymore this year.

 

[Jeremy1]

Yeah not easy, once I achieve it, now I want sub 40 10k

If there's sundown marathon this year, then that's the night race. Otherwise, only have evening ones.

I will be going for this 10k in April, 6pm. https://www.runforlight.com/

Afterwards, maybe go for sundown if there's one or RSR 10k challenge (was in July last year at West Coast Park).

Willn't be doing Skechers anymore this year.

Not going for 2XU ?

 

[Jeremy1]

Actually I was wondering if that person who died in the recent SCSM didn't went so fast to a higher heart beat, he or she should still be alive.

So can I say if I run at Zone 2 or 3 most of the time, I am very safe

 

[WussRedXLi]

Tested out lactate for cycling.

~ 32kmh avg seems decently comfy with last 2km slowing down a little bit.. 2.9 mmol/l and good to run, so this time confirmed with the meter.
I tried 35, 36 before......just shooting blond and RPE/feeling......nearly totally wasted after dismount and took so much time to transition, stand also got a bit of issue need to rest and do drills and what and even then the run time sucks. Dont bother looking at the HR for cycling, only good for extremely rough pacing....the lactate levels are really different from running at least for me.

Next time then run another 5k prior to bike, a bit warm and late today, didnt want to risk going into really peak period coz looping on WCH.

 

[WussRedXLi]

Actually I was wondering if that person who died in the recent SCSM didn't went so fast to a higher heart beat, he or she should still be alive.

So can I say if I run at Zone 2 or 3 most of the time, I am very safe

Rather difficult to say for zone 2 and zone 3 really assume you to be really conditioned already......but yes if you dig at the extreme low end, definitely if you keep it in zone 1, even my kid has done long distance. Just a matter of fighting fatique and keeping it below 7hr 30 mins (42km).

Think llchchl done humongous distances before, what......50 60km? But no time limit one, in between can take breaks.

 

[Jeremy1]

Rather difficult to say......but yes definitely if you keep it in zone 1, even my kid has done long distance. Just a matter of fighting fatique and keeping it below 7hr 30 mins (42km).

Think llchchl done humongous distances before, what......50 60km? But no time limit one, in between can take breaks.

I think Zone 2 and 3 should also be safe as long as don't go above Zone 3 ?

 

[WussRedXLi]

 

[WussRedXLi]

I think Zone 2 and 3 should also be safe as long as don't go above Zone 3 ?

Zone 2 shd be largely find for us who exercises/train regularly. If got screening every 2-3 years then that's definitely a bonus safety net one.....really low risks. Anyway since not really into timings then keep it in zone 2 ok liao, dont sweat it out much ba....no real difference

 

[Ender]

@Ender i too don’t see any more races in the near future. Maybe if ahm comes back. After a one week metal reset, will go into weight loss training rather than focussing on races

Good to take a break from races. Can get race fatigue. Weight loss is a major long term goal. Are you going to engage PT?
I use to be simi sai race also join, like every month got one race to do (mid 40s). One day kenna race fatigue both mentally and financially. Now just one major SCSM race + any cheap race under $40, which are AHM (the old pricing) and Income ECO run. I try to have a periodized training lifestyle, that way I think can sustain mentally too. Can't be in progressive training mode all year long, need maintenance mode too to reset. Got to accept there will not be progress in fitness during maintenance season, the silver lining is get to enjoy running more.

 

[Ender]

Actually I was wondering if that person who died in the recent SCSM didn't went so fast to a higher heart beat, he or she should still be alive.

So can I say if I run at Zone 2 or 3 most of the time, I am very safe

From what I gather here and there. If it's due to cardiac arrest, it actually depends on the age. Young people, mid 30s or under, when kenna cardiac arrest during race, usually is the Arrhythmia type. i.e more from eletrical signal type. This is really push too hard with very fast heart rate. And it is usually near the end, they still have the reserve to push one last burst.. Lao nang like us, usually can't push to that level. Our lower fitness actually make this level of push very hard to achieve. Also the reason why I am hesitant to do Vo2max lab test, I doubt I have the mental strength or physique to push to max HR.

If those unker type who kenna cardiac arrest, usually the Myocardial infraction from CAD. This type is just walking time bomb. The plaque rupture can happen anytime during the race or not racing. But running does reduce the risk though not completely. Regular runner's tend to have stable plaque that is harder rapture.

 

[WussRedXLi]