jogging and motivation thread

[Ender]

AMDK from the arctic?

Actually the extreme condition was from the Tokyo marathon video by Jake, runtojapan. He said the weather was extreme. I went to check the weather condition for the marathon on that day , and the highs was like 20deg C.

 

[dreamaurora]

i share similar views, although the line between suffering and enjoying is always in a flux and very blurry. At times, i can run relatively fast for long durations, eg. sustain below 6min/km pace for more than 20km, without feeling like unbearable. Sometimes, even at 7+min/km pace i feel awful. For me its all about how my body react in the first few km and can i breakthrough the awful feeling and feel good after that. If it doesn't by 5th km, it probably won't work for me. If it does, then i am onto something.

Previously i spoke to an ultra marathoner and he shared with me his point of view. One way or another, you will be suffering by doing your runs , fast pace or slow pace (shorter or longer duration of suffering). Hence, the crux is how your training allow one tolerate sufferings in long durations without giving up/breaking down.

For amateur hobbyist like us, perhaps its a case of how we build our foundation/base to enjoy and achieve the targets we set for ourselves. With regards to mind over matter, i do believe in it, but one needs some form of foundation to work on, eg. give yourself a last burst of fire in the last km. To do that one needs to be able to harness all the energy within oneself and sustain powerful output for the last km. Without such basis, no matter how powerful one's mind, it just won't work.

Anyway, Just work towards a better ourselves and enjoy the journey. And all the best to your new target.

For me it's simpler, if I'm well rested and I feel good I will do intervals or moderate effort run. If not, I will stick to slower runs. But I think it's important to be consistent like what you said to make sure the base is there and also be realistic about the target pace depending on training load and current pace.

 

[Ender]

i share similar views, although the line between suffering and enjoying is always in a flux and very blurry. At times, i can run relatively fast for long durations, eg. sustain below 6min/km pace for more than 20km, without feeling like unbearable. Sometimes, even at 7+min/km pace i feel awful. For me its all about how my body react in the first few km and can i breakthrough the awful feeling and feel good after that. If it doesn't by 5th km, it probably won't work for me. If it does, then i am onto something.

Previously i spoke to an ultra marathoner and he shared with me his point of view. One way or another, you will be suffering by doing your runs , fast pace or slow pace (shorter or longer duration of suffering). Hence, the crux is how your training allow one tolerate sufferings in long durations without giving up/breaking down.

For amateur hobbyist like us, perhaps its a case of how we build our foundation/base to enjoy and achieve the targets we set for ourselves. With regards to mind over matter, i do believe in it, but one needs some form of foundation to work on, eg. give yourself a last burst of fire in the last km. To do that one needs to be able to harness all the energy within oneself and sustain powerful output for the last km. Without such basis, no matter how powerful one's mind, it just won't work.

Anyway, Just work towards a better ourselves and enjoy the journey. And all the best to your new target.

For me, only two runs a week are torturous, the long run and the high intensity day. The other of the days, the runs will end up easy, usually around one hour or less at easy pace with room to run more but discipline to cut off and have a meal. There are days I only run 20 minute or less.

 

[xllms]

Actually the extreme condition was from the Tokyo marathon video by Jake, runtojapan. He said the weather was extreme. I went to check the weather condition for the marathon on that day , and the highs was like 20deg C.

not sure what he meant by extreme condition.
me here in SH, drastic temp swing can be quite unbearable. Last mon, tues, morning temp was mid single digit but cold strong winds make one feel near frozen temp. Afternoon high single digit. Then by Wed/Thur, morning was single digit, afternoon upswing to mid 20s. Friday onwards, afternoon temp reached 30degC. Over the weekend, morning was high single digit and afternoon low 30s. I started by run at 7am at ard 10degC with cold winds. By the time i finished my 2x10km, temp was ard 20degC. By afternoon, Singapore weather! BTH!

 

[sales69]

piston squats too much for my ankle, now doing normal squats now. Body still getting used to it cos can feel the effects on my run, eg. my run a day after my squats, not enough energy. haven't recover yet

Maybe can progress to this squat. No need to go deep down (butt to calf) for a start.

https://vt.tiktok.com/ZSrRCMnh8/

Oh one more eg, my office cleaning / pantry lady. Only like iirc 12 or 13 years older than me and need to use both hands to support when standing up from squatting down coz she needed to plug in the power plug for the vacuum cleaner as she goes around plugging and unplugging from various sockets coz the power cable is only like 15 metres length.
I always help her to plug and unplug whenever i am around. But she has great difficulty and isnt a stable action at all even with 2 hands assistance, i think the strength and stability muscles all not there already be it lower body or upper body.

Just last Saturday, I was feeling abit off but still ran.

Around 6k mark, lost focus and nearly tripped after kicking a slight bump on seemingly flat ground.

Luckily the next step was on my stronger left leg and managed to balance and offset the inertia.

Heng never fall since I have slipped disc history..

I think the single leg superman exercise i did regularly helped out afterall.

 

[xllms]

Maybe can progress to this squat. No need to go deep down (butt to calf) for a start.

https://vt.tiktok.com/ZSrRCMnh8/




Just last Saturday, I was feeling abit off but still ran.

Around 6k mark, lost focus and nearly tripped after kicking a slight bump on seemingly flat ground.

Luckily the next step was on my stronger left leg and managed to balance and offset the inertia.

Heng never fall since I have slipped disc history..

I think the single leg superman exercise i did regularly helped out afterall.

thanks for sharing. have yet to graduate from two legged squats lol

 

[sales69]

thanks for sharing. have yet to graduate from two legged squats lol

Sure can progress gradually.

From normal to weighted squat to Bulgarian then single leg.

 

[Ender]

Even for kelvin kiptum (280km to over 300km weeks) his coach said it is not sustainable after a few yrs, but worth it for kelvin coz aiming for sub 2....which is fine of coz since going for once in a lifetime record.

I believe even when Kiptum did this high mileage, it only during his peaking phase, which for most who are on periodized training scheme is usually for 3 to 4 weeks only . Unlike Jake, his is >250km for two years with almost no rest days. But got to hand it to him, his body is sibei resilient to last this long.

 

[Ender]

Sure can progress gradually.

From normal to weighted squat to Bulgarian then single leg.

Only managed to train to one rep of pistol squat in my mid 40s. then after that become full time runner with little strength exercise.
But I still try to do this squat after my run, the Kneesovertoeguy's ATG split squat to maintain my knee mobility.

 

[Ender]

sorry to hear about your mid 90s grandma incident. I suppose to have a fall and ended up with broken pelvis can be just as bad for younger people, which happened to a close friend of mine, slipped in the bathroom and kena the same thing. Even with successful operation, loss of mobility for a period of time can be quite bad and inconvenient. Worse if victim is the sole breadwinner of the family. Incidents like this, not sure if strong foundation via half pistol squats will help, to be honest.

Strength and strong bone to minimizer pelvis crack. Some people with brittle bones, sometimes the fall like not serious the pelvis also can crack.

 

[sales69]

Only managed to train to one rep of pistol squat in my mid 40s. then after that become full time runner with little strength exercise.
But I still try to do this squat after my run, the Kneesovertoeguy's ATG split squat to maintain my knee mobility.

Nice. Even one rep is damn hard to achieve!

I also like ATG just to vary the exercises.

Last time when running 21k, I hardly did any leg exercises. Wonder where all the running strength came from?

 

[xllms]

Strength and strong bone to minimizer pelvis crack. Some people with brittle bones, sometimes the fall like not serious the pelvis also can crack.

I can probably understand how strong bone via sufficient calcium intake can minimize pelvis crack. Could you elaborate more on the strength aspect? Are you referring to strength of bones or strength of specific muscle groups around the pelvic bone structure?

 

[xllms]

Nice. Even one rep is damn hard to achieve!

I also like ATG just to vary the exercises.

Last time when running 21k, I hardly did any leg exercises. Wonder where all the running strength came from?

I suppose everyone’s strength comes in various forms via lifestyle. Many of us completed 21km without any specific strength training. However with dedicated strength training, am sure it does help to complete it with greater ease and completing faster.

 

[Ender]

I can probably understand how strong bone via sufficient calcium intake can minimize pelvis crack. Could you elaborate more on the strength aspect? Are you referring to strength of bones or strength of specific muscle groups around the pelvic bone structure?

Muscle group. @WussRedXLi explain alot liao how strength can reduce risk of falling and recovery of balance loss.
Strength training is also load bearing exercises，load bearing and impact type of exercise strengthen the bones too.
Pelvis bone density, imo, running helps a lot via impact loading.

 

[WussRedXLi]

 

[WussRedXLi]

sorry to hear about your mid 90s grandma incident. I suppose to have a fall and ended up with broken pelvis can be just as bad for younger people, which happened to a close friend of mine, slipped in the bathroom and kena the same thing. Even with successful operation, loss of mobility for a period of time can be quite bad and inconvenient. Worse if victim is the sole breadwinner of the family. Incidents like this, not sure if strong foundation via half pistol squats will help, to be honest.

Strength and strong bone to minimizer pelvis crack. Some people with brittle bones, sometimes the fall like not serious the pelvis also can crack.

Just can do whatever we can, it's actually the whole range.......from strength for both upper and lower body to even forearm and grip strength in which even gripping resistance bands/barbells or pullup bar would help, to balance/stabilization to some impact exercises like sprints/running/even racewalking is decent, and finally supplements/diet like Mg, D3, sunlight whey which also contains a bit of calcium etc.
So that even if slipped in the bathroom or outside on wet drain covers and hit the ground in the process, can tahan.

For me for cycling i have ready hit the ground quite a number of times, pretty hard until big patches of blue black and road rash etc....anecdotally i think all the stuff i have done shd have prevented fractures be it pelvis (kena this hip area 2X, big patch of blue black), wrists (pained for like 3 weeks lol), and also side arm (also big patch of blue black) which would break the clavicle/collar bone or the humerus. Confirm worse than slipping in the bathroom. But then again i am not so old in my 70s or 80s, so........

Actually with that said, for those middle age or worse those in their 60s, if havent worked out, ran, or have a good diet/supplements, better dont play with cycling. ie those uncles esp aunties prone to osteoporosis in foldies, if they are just irregular recreational cyclists just getting around and group rides but i guess most of those covid riders have stopped already.

 

[WussRedXLi]

AI getting more and more power

 

[WussRedXLi]

 

[chopra]

The last time I had shin splint, for my rehab the kettlebell was my resistance when I tib raised.

something like this in the video. But if you have resistance band, can loop it around a pole and your foot, dorsi-flex your ankle

Thanks. I just thinking if i shld scan my shin first. Dunno issit splint or hairline crack.
To elaborate, i dont feel pain during running. Only during walk n climbing. Will take note more n keep a diary.

i also wonder if it’s resulted by running or squats. I do both

 

[chopra]

Keep on running, just regressed volume and intensity such that pain level is low. The specificity at low volume is exactly what you need to strengthen.

And put resistance for your ankle dorsi flex to strengthen calf muscle at the tibialis.

Anyway shin splint is an over use injury. It means somewhere along the line your incremental is too much for your current level with volume or intensity.

Like this ah?