jogging and motivation thread

[LWZ]

thank you for your concern.
my last run was pn Monday from clementi ave 3 to sunset way
i ended up at ki residences brookvale and ran down the slope beside maju camp.
then i ran home lol.

maybe i will alternate running with cycling

oh nice, I used to live at Clementi Park, but almost never ran (or even exercised lol) back then

 

[xllms]

thank you! doc gave me some medicine and i feel better most likely is muscle sprain

good to know it isn't too serious. Take it easy and let your body recover before exercising again

 

[WussRedXLi]

yesterday at A&E doc ask me take urine sample check for kidney stones which was negative.
doc said mostly likely is sprained muscle which you said.
gave me some medicine and i went home

Ok heng that means not herniation.

 

[Ender]

Are you one of them?

 

[Ender]

Just recently saw an article, there's a study where researchers look at all the data on Strava, and concluded that higher weekly mileage correlate to better performance in distance running, even for 5k.
But I strongly advice non elite not to emulate the elite level of mileage, coz their easy runs are in 4min pace, hence achieving those high mileage are in safer duration. For us, we take a longer duration to achieve similar mileage for the same intensity, hence our trimp 'suffer' score is a lot higher, and injury risk is high. For the last two SCSM, I have been using duration based for those easy and LSD runs instead of mileage. No injuries as opposed to when I tried the Pfitzinger's training plan, where I had shin splint in 2022 and prior to COVID.

Here's the article, higher volume with easy runs corelates to better performance. Also most runner follows the pyramidal intensity distribution.

https://runningmagazine.ca/sections...-your-easy-runs-more-important-than-workouts/

Marathoners: are your easy runs more important than workouts?​

A new study shows that faster marathon runners log three times the mileage of slower runners–nearly all of it consisting of easy runs​

 

[WussRedXLi]

 

[WussRedXLi]

 

[WussRedXLi]

Josh Kwan

228W (sub optimal conditions)

 

[WussRedXLi]

Bonus

 

[WussRedXLi]

 

[WussRedXLi]

 

[WussRedXLi]

Really strong.

I need to train/recover more and build up more strength.

 

[sph777]

thank you! doc gave me some medicine and i feel better most likely is muscle sprain

Good that it isn’t too serious. Rest up!

 

[winningeleven]

FOr me is fate. Some models never make it to outlet store, so fated I will never own them.

I realized Nike vaporfly also no longer available to imm Nike and changi city point anymore where it used to have . Last time I have a chance to get it below $160 and I didn't get it coz I didn't that crazy to pay for a racing shoe that is not durable for daily use.

 

[animeonegai]

I need to ask for advice. Those that run 1km under 5:30 min - what's your running cadence like? Just now I run, my avg cadence per min is 159. My similar run I did 4 months ago is avg 172. I read optimal cadence is between 170-180 but YouTube video on optimal running style is more likely to be low cadence (below 160)...

 

[basic___]

anybody using adios pro 4 shoes? really looks like racer... hahaha

Might get it for my 2xu run in April. for now i will wait for local discounts

 

[Jeremy1]

Wow, last night was really a good experience.

I was at Thomson Plaza having my meal n then go to AF Gym then I started jogging from Thomson AF back to Bukit Batok Nature Reserve using the MacRitchie Reservoir path.

It's was 6 plus and I started jogging as the weather was cooling with a little drizzling

I saw quite a few joggers passing by me as I head into the MacRitchie Reservoir and followed the signboard back to Bukit Timah Nature Reserve.

I was jogging for quite a while but had changed to fast walking as the path was muddy and rocky.

Halfway through I suddenly noticed my music stopped playing and I thought maybe it's the reception problem but then later I noticed that my phone was missing
so I walked back to the path and tried to find my phone. Luckily the sky was still not dark yet and I managed to find it after walking back 500m

I saw the time and it's was 7 plus n the sky was getting darker so I increased my pace and I noticed that time there's nobody there except me liao

By 745 pm, it's was dark liao and I was alone still struggling to reach my destination.

As it's was slippery, I fell and hurt myself but luckily my whole body never fell down.

It's eerie as just imagine it's drizzling and pitch dark and I was using my phone torch to shine infront but I need to stay focused and tried to finish my journey.

I then saw a signboard and my thoughts came maybe I should tried to go out to the road and take a bus home so I choose to walk to rifle range station which is just few hundred meters instead of Bukit Batok Nature Reserve which is 5.5km away hopefully I can walked out from there to get a bus.

I quickly walked but it's really like walking total darkness till no end so I changed n walked back to the Bukit Timah Nature Reserve path.

As I walked n walked I came across a house and there's light inside and it's really scary but I had no choice and continue walking.

I suddenly noticed a white figure staring at me and I nearly fainted. It's was moving towards my direction so I had no choice and I faster jogged and walked fast. There's was a golf patch next to me but too bad it's was fenced so I can't get in.

I was really on super fast pace and my mind only focused to reach my destination if I can n hopefully walked out to the main road.

I was looking behind and see is that white figure still following me but really cannot bother liao even so.

Just imagine with the wet, muddy n slippery ground and I finally saw bright light infront and it's was stated Singapore Technology so I followed the light direction and managed to walk out of the park to the main road and jogged all the way back to Bukit Timah Beauty World and took a bus to Bukit Batok MacDonald for a meal before jogging back home

It's was really a good experience but maybe if in group would be fun but alone scary.

 

[WussRedXLi]

 

[hip_programs]

best to just wear wide shoes.

I am wearing Nike Winflo 11 wide variant

Oh. No wonder. Luckily I didnt choose the expensive pair. It's incredibly light that's what I liked.
I will get another brand instead.

 

[sph777]

10 min warmup

5 min buildup to marathon pace
1 hour marathon pace (4:50-4:55)
15 min push