jogging and motivation thread

[Kuudere]

Descending intervals (4, 3, 2, 1k)

Goals

4k: 4.03 min/k, 3k: 4.02 min/k, 2k: 4.01 min/k, 1k: 4.00 min/k

Reality

4k: 4.00 min/k (15.58), 3k: 3.58 min/k (11.54), 2k: 3.53 min/k (7.46), 1.01k: 3.17 min/k (3.19)

Recovery: 3 min, 4 min, 5 min standing rest

Was tough but managed to hit everything without carbon-plate shoes.

 

[WussRedXLi]

 

[wj1984]

Just to share, Puma currently having their end of season sale. 40% off their Deviate Nitro series. Deviate Nitro Elite 3 only left womens while Deviate Nitro 3 still have mens for selected sizes. Got a pair of Deviate Nitro 3 at the physical Puma shop where they display only 20% off but if you show them the price on their website they will do a price match aka $143.40.

thanks for the heads up! hooted... i didnt really like DN2 because it was too stiff but a quick check on runningshoegeeks reddit mention that DN3 is softer and the price is great!

i usually try to keep my daily trainers at below 150!

 

[WussRedXLi]

Descending intervals (4, 3, 2, 1k)

Goals

4k: 4.03 min/k, 3k: 4.02 min/k, 2k: 4.01 min/k, 1k: 4.00 min/k

Reality

4k: 4.00 min/k (15.58), 3k: 3.58 min/k (11.54), 2k: 3.53 min/k (7.46), 1.01k: 3.17 min/k (3.19)

Recovery: 3 min, 4 min, 5 min standing rest

Was tough but managed to hit everything without carbon-plate shoes.

Time to go track and see how much below 18 mins you can get or just GPS if are not anal about absolute accuracy (run a 5.05 - 5.07k, good enough). These days mornings pretty cooling, just aim for 1 day in which the prev afternoon/evening raining, hoot ah.
edit - just 26 deg C heat index this morning. (temp + RH% factored in)

These days i can even wear TT helmet with minimal cooling (still got a few small vents) and do intervals without much issue, but without visor. Need to practice more and get experienced with that.
But abit extra lately also, im sticking a 600ml semi-insulated plastic bottle fully iced up down the front for aero improvement purposes, my rear bottle contains semi iced water for drinking. SO maybe that helps a fair bit with the cooling also. (if normal uninsulated bottle it's gonna be too cold for my skin lol)

 

[Kuudere]

Time to go track and see how much below 18 mins you can get or just GPS if are not anal about absolute accuracy (run a 5.05 - 5.07k, good enough). These days mornings pretty cooling, just aim for 1 day in which the prev afternoon/evening raining, hoot ah.
edit - just 26 deg C heat index this morning. (temp + RH% factored in)

These days i can even wear TT helmet with minimal cooling (still got a few small vents) and do intervals without much issue, but without visor. Need to practice more and get experienced with that.
But abit extra lately also, im sticking a 600ml semi-insulated plastic bottle fully iced up down the front for aero improvement purposes, my rear bottle contains semi iced water for drinking. SO maybe that helps a fair bit with the cooling also. (if normal uninsulated bottle it's gonna be too cold for my skin lol)

Roughly should be 18:39 at best.



With Sg weather, I usually add 1 minute above the typical 5k prediction. And I also account for my recent 3k all-out time of 10:58 with side stitch injury, which I already recovered from.

I ran 3.07km for the 3k all-out, negative splitting the entire run. Ended at high 3.3x. That being said, I ran the last 1k of the 4,3,2,1 intervals with a parkrun winner (17:30 5k). He ran that 1k as his VO2Max (3k pace) while I ran that as my 1500/1600 pace. Needless to say, I lost to him by 1 second and was on the grass afterwards, while he was still standing.

 

[WussRedXLi]

Roughly should be 18:39 at best.



With Sg weather, I usually add 1 minute above the typical 5k prediction. And I also account for my recent 3k all-out time of 10:58 with side stitch injury, which I already recovered from.

I ran 3.07km for the 3k all-out, negative splitting the entire run. Ended at high 3.3x. That being said, I ran the last 1k of the 4,3,2,1 intervals with a parkrun winner (17:30 5k). He ran that 1k as his VO2Max (3k pace) while I ran that as my 1500/1600 pace. Needless to say, I lost to him by 1 second and was on the grass afterwards, while he was still standing.

Stitch is nasty, heng i not that susceptible to that now....not sure why.
But last time when running / training for IPPT it was somewhat common to me.

 

[WussRedXLi]

KNN just found out that they (Ironman, T100 and any worth triathlon events) also just banned the bottle down the suit just earlier this year. They followed UCI (eg Tour de france and similar events).

 

[rECKleSSfElla]

thanks for the heads up! hooted... i didnt really like DN2 because it was too stiff but a quick check on runningshoegeeks reddit mention that DN3 is softer and the price is great!

i usually try to keep my daily trainers at below 150!

Happy to share and enjoy your hoot. Yet to put any miles onto my pair but will be part of my rotation soon. Was walking around orchard rd yesterday having a look see at the various brands and all other brands hardly had any discounts let alone deep 40% cut.

Just did a recheck on the Puma website and the Deviate Nitro 3 is no longer showing 40% off. LOL!

 

[Kuudere]

Stitch is nasty, heng i not that susceptible to that now....not sure why.
But last time when running / training for IPPT it was somewhat common to me.

I sustained the stitch from sprinting. Sprinting uses different muscle group from running. My core wasn't strong enough to handle the pressure from the sprint. And then I had this issue where I ran with side stitch whenever I started my run. This is not the only issue I get from sprinting, my arms also feel the ache if I move them too quickly.

I think this happens because I am not a sprinter. Sprinters do a lot of gym conditioning. My conditioning is only once a week, doing light weights/statics. But that being said, I have a relatively quick burst that should see me achieving at least 17:xx 5km eventually with time.

 

[WussRedXLi]

I sustained the stitch from sprinting. Sprinting uses different muscle group from running. My core wasn't strong enough to handle the pressure from the sprint. And then I had this issue where I ran with side stitch whenever I started my run. This is not the only issue I get from sprinting, my arms also feel the ache if I move them too quickly.

I think this happens because I am not a sprinter. Sprinters do a lot of gym conditioning. My conditioning is only once a week, doing light weights/statics. But that being said, I have a relatively quick burst that should see me achieving at least 17:xx 5km eventually with time.

I See.
If next time you ever catch the calisthenics bug (or hyrox also can), all these "conditioning" would seem really natural to you as a runner.

 

[WussRedXLi]

Quite cooling morning.....

Heat index temperature 25 - 26 deg C nia

If run at rooftop, probably 24 deg C heat index. Probably don't even need iced water / towel for the "very hard test runs"


Noticed that since thur, there has been a monsoon surge and yesterday till now there is this huge patch of rain area just to the north of us, affecting Tioman / Kota Tinggi etc, non stop. But not affecting us (so not overly high RH% for us). It does helps with the cooling.

It's as good as it gets without raining, with the wind blowing from there. (NE monsoon)

Tomorrow also same, monsoon surge. Very high chance Sunday morning also similarly cool conditions

 

[Jeremy1]

Good morning Guys n Gals, cool n windy

 

[WussRedXLi]

Good morning Guys n Gals, cool n windy

Morleng.........5.66k is good n healthy.

 

[WussRedXLi]

That short / small sized african lady really can run
edit - possibly sub 1:10

 

[WussRedXLi]

 

[WussRedXLi]

Smart boy, stayed out of trouble and last min open VTEC

 

[Ender]

Quite cooling morning.....

Heat index temperature 25 - 26 deg C nia

If run at rooftop, probably 24 deg C heat index. Probably don't even need iced water / towel for the "very hard test runs"


Noticed that since thur, there has been a monsoon surge and yesterday till now there is this huge patch of rain area just to the north of us, affecting Tioman / Kota Tinggi etc, non stop. But not affecting us (so not overly high RH% for us). It does helps with the cooling.

It's as good as it gets without raining, with the wind blowing from there. (NE monsoon)

Tomorrow also same, monsoon surge. Very high chance Sunday morning also similarly cool conditions

My impression for the past few years is winter solstice is also cooling for Singapore. 22nd dec. also my daughter's birthday

 

[Ender]

Just found out another benefit of Creatine. Mitigate the effects of sleep deprivation. Creatine is the closest thing to a 万金油 that is backed up by science.

Benefit for muscle growth and strength training, no need for intro, as this is the OG of benefits.
Enhance high intensity performance
Speed up recovery for endurance runners
Improve brain functions
Lower blood sugar,
Improve insulin sensitivity.

 

[WussRedXLi]

 

[WussRedXLi]

Just found out another benefit of Creatine. Mitigate the effects of sleep deprivation. Creatine is the closest thing to a 万金油 that is backed up by science.

Benefit for muscle growth and strength training, no need for intro, as this is the OG of benefits.
Enhance high intensity performance
Speed up recovery for endurance runners
Improve brain functions
Lower blood sugar,
Improve insulin sensitivity.

Dont know why lately im having a wee bit of GI discomfort (churning sounds) when i hoot whey mixed with Creatine / beta alanine.

Whey + beta alanine ok.

Gotta take creatine separately. (I just dry scoop it and then mix with water in the mouth)