jogging and motivation thread

[WussRedXLi]

 

[basic___]

Currently, 41.38 ran in hot evening weather.

Might be faster than that now, but haven't tried it due to the hot weather.

When I was 43 min 10k, I was averaging 5.20 - 5.25 min/km for long runs.

Yeah that's just a breakdown of what long run should be. What I seen, is usually 80 - 105 minutes. 90 minutes is a good sweet spot.

Doing more is better than less, since it allows you to transit to HM easily from 10k.

Not so sure if I would do HM this year though. Maybe if there's Sundown or Marina Run like back in 2023. Will sign up to either one of these two since both are evening/night runs.

I feel that he might be a better 200 than 100 runner. His starts in 100m not very good, but have strong acceleration.

Very fast. Hopefully I can break into the 42-43 min barrier for 10km next year. Have to keep my mileage consistent throughout the year.

I do a bit of strength work in the gym so I have to run a bit of threadmill. Easy run on the threadmill is nice while watching videos on the run. Lower temp means lower heart rate and doesn’t stress the body so much while clocking the mileage

 

[Ender]

SCSM runners, you can try to find your free photos here. Found three photos of me between these two FB pages. Enough for me not to buy the official photo.

https://www.facebook.com/runningshots.sg/photos_albums

https://www.facebook.com/profile.php?id=100057226308298&sk=photos_albums

 

[Ender]

Barefoot, sealed his mouth so he doesn't refuel and rehydrate. Crazy, but he did it. Don't try this, as rehydration is critical.


https://www.facebook.com/reel/951094367074196

 

[Kuudere]

Yea im not a treadmiller neither. Though artificially only a gym can replicate much more chilly conditions that we can get than actual SG weather, that's prob the only way to try test how much temps affect your performance.
Absolute accuracy of the treadmill aside.

42 deg C i mean by Heat index temperature. Hottest temp just now was 36.2 deg C peak for a while at Paya Lebar.

Running overseas really no cross my mind yet...... $$$

I could save up and go for 1 overseas run. It's not too bad if it's once a year Afterwards, can do RnR.

I usually just accept the conditions and take it as heat training. Just that, I need to be cautious about my vitals when I run and scale back on the times.

Yea since if you have the opportunity to go for overseas race might as well just take it slow and enjoy the race and surroundings. And also i feel that now HM is like the perfect distance to race in without the need to really emphasize on longer runs (25km+), which i really dreaded as time goes by.

Sundown i think is as equal as gone as i heard from some running groups, as for what kind of rumors I'm not too sure.
I ran in Marina Run last year, and it was actually quite well organized. But of course there's this local problem of HM distance not tally and race roads not barricaded properly. If there is one next year i hope the organizers can do a better job.

It seems like a nice evening HM race. So, I am just counting my luck for an evening HM next year.

Some of the races have the distance at 21.0 instead of 21.1? They tend to underestimate the distance. An overestimation is actually better for the most part.

If there's no evening HM in the mid-year, I am thinking of RSR 10k? That one is legitimate distance but no bag deposit unfortunately.

If you have shoes that still smells, and tomorrow weather is anything like today , hot and low humidity, bring them out to sun for a few hours.

The smell sort of disappeared after leaving it out to dry naturally. Strange but I guess it happens

Very fast. Hopefully I can break into the 42-43 min barrier for 10km next year. Have to keep my mileage consistent throughout the year.

I do a bit of strength work in the gym so I have to run a bit of threadmill. Easy run on the threadmill is nice while watching videos on the run. Lower temp means lower heart rate and doesn’t stress the body so much while clocking the mileage

You need to have a plan that works for you especially during the run itself. I started out at 4.20 min/km and my goal was to ease in. By the time I reached 5km, I was at 4.15 min/km. 4.12 min/km with 2km to go. Then I just grit my teeth and burst to 4.10 min/km.

And this works out because my long runs are progressive. Start slow and finish slightly faster.

Consistent mileage is good, I could've progressed with the same mileage. But I am trying to do 5km more every 6 months and monitor the improvement. Also, whether it can tie in with my weekly schedule.

I just did some conditioning today. Usually 1-day off to do this. Sstarfitness recommended 2-day off for this. But I think 1-day works for me. I also do strides, hills and jump squats but this is part of a running day.

Threadmill easy run is fine if it works for you. I am ok with threadmill easy runs. Just that for hard runs, it's tough. I tried doing that while I was at holiday in August, it just very unnatural and the pace feels quite off.

 

[WussRedXLi]

 

[WussRedXLi]

I just did some conditioning today. Usually 1-day off to do this. Sstarfitness recommended 2-day off for this. But I think 1-day works for me. I also do strides, hills and jump squats but this is part of a running day.

Hills i believe shd be one of the major components for runners possibiy maybe even for 10k, Also strides or if one can accept it, SITs. But SITs flat ground might be a higher injury risk. But for neuro, flat ground SITs really solid.

Any hills is good.......just run fast enough on it. For me is just only 40 metres and about 10% gradient (that is what is available to me for my office-home commute portion), not even long ones.

i think personally (again to the others i stress again personally....im no pro) i would rate it just under intervals. It's like not a direct contributor but iI feel it is pretty important. It's something like the on-bike strength training things but this is the on-run strength training equivalent.

Past 4-5 months i have also been doing bike specific strength training other than using the bands. Top gear, 5% gradient, push for 7 pedal strokes. Standing as well as sitting.
It is similar to the SITs, no need to go distance. But it is tough, it is a completely diff kind of stimulus even if folks are doing intervals on the bike etc coz initially i did feel soreness.



I dont wanna lor soh. long story cut short.....but i can tell you, the improvements here are very significant and very obvious. What i can share here is that it is so bloody important for biking.
But of coz, for biking, it's probably of even more importance and of higher practicality in the real world than for running fast......but still.

Also i think 2 supplements, creatine and whey, probably helps a fair bit in this.
For longer ones like Mt Faber, Sentosa or others if those are your cup of tea, can add beta alanine.

 

[WussRedXLi]

 

[WussRedXLi]

Bonus, the standing ver.

Once you are ready to advance, can use the long bands and progress.

You can also throw in some very fast reps (like your high cadence sprints) as well, if you are really serious against aging and losing fast twitch.
Dont throw in the towel and blame aging etc, that is BS.......180 deg change your mindset, it is totally possible.




If you really serious and wanna work all things, use this as well for adduction, all 5 adductor muscles would be worked. You watch tv / youtube can easily do, no sweat no time wastage at all. Get 2pcs and use them as you progress

https://item.taobao.com/item.htm?_u=81u0hcib8bbc&id=643331137157&spm=a1z09.2.0.0.40902e8d9skauZ

 

[WussRedXLi]

Jakob Ingebrigsten

 

[WussRedXLi]

 

[Lchlch]

I hv sign in jp Morgan run next April.

 

[sph777]

One interesting fact: Ever wonder why SRY sister doesn't train under him? I think it's mainly because she mains 800/1.5km, that's why she decides to train under another pro coach. Saw her yesterday and on wednesday training at the track I usually frequent.

Honestly for most pro athletes I don't think they would engage SRY. They alr have their own coaches that they are familiar with or need physically present coaches. I think SRY is more for those who don't need physical supervision, just looking to improve. Of course there are exceptions like Aaron, but I think most cases, athletes will stick to their existing coaches.

 

[LWZ]

Barefoot, sealed his mouth so he doesn't refuel and rehydrate. Crazy, but he did it. Don't try this, as rehydration is critical.


https://www.facebook.com/reel/951094367074196

he trying to re-enact Unit 731 experiment ah ?

 

[milkiee]

i have decided to go for Runna after enquiring the price of SSTARFitness.

i think i still can make quite good improvements with AI coaching. if i plateau from the AI training then i'll try SSTARFitness down the road.

 

[Ender]

i have decided to go for Runna after enquiring the price of SSTARFitness - $150 per month with 6 months minimum.

i think i still can make quite good improvements with AI coaching. if i plateau from the AI training then i'll try SSTARFitness down the road.

Another running academy you can consider is "Coached". I remember one of our Hardwarezone member was with them @DeadmanINC . But I think they might be even more expensive than SStarfitness.
All the best to your journey. I think it's one way to sustain running for a very long time. For most of my journey is about chasing different goals, and know when to let go and switch to another goal.

 

[milkiee]

Another running academy you can consider is "Coached". I remember one of our Hardwarezone member was with them @DeadmanINC . But I think they might be even more expensive than SStarfitness.
All the best to your journey. I think it's one way to sustain running for a very long time. For most of my journey is about chasing different goals, and know when to let go and switch to another goal.

oh wow i just saw this. the price is quite attractive too.
will keep that in mind after trying runna.

 

[WussRedXLi]

Should be GUOT GUOT. Not Gout.

 

[WussRedXLi]

 

[WussRedXLi]