jogging and motivation thread

[WussRedXLi]

Our SCSM 2024 2nd runner up xmm, this year just turned 20 (last year 19 mah). This year PB by like nearly 10 mins.

If got take on SCSM 2025, i think will give others like Jasmine/Vanessa a very good run for their money (if they are somewhat static )

4k run, 32k bike, 6k run. i think is just under 4 min/km pace for both runs. 3:50-3:55

Matthew Brittain, Matador racing (cycling group).

Really open VTEC on the bike. (coz cyclist first and foremost). 40kmh on the bike, solo coz this is not draft legal race this is not your Malaysian/Thailand cycling races.

Remember, undulating.....each fooking lap got 3 big climbs for Sheares bridge (MBS to Rochor, Rochor towards Changi and Changi towards MBS) and 1 small climb (Ophir rd flyover from Beach Rd Bugis)
2 laps for standard duathlon and 4 laps for long duathlon.

8/64/10km for run/bike/run

 

[milkiee]

@milkiee Or any one interested in structures training and trying to save money from hiring a coach. I have been experimenting with AI as a running coach. I have tried various AI, and finally found one I think I will settle with for long term. I.e. GROK. Reason is it is the only free one that can process *.tcx file. The others doesn't and you have to cut and paste picture of your splits for them to analyze. Grok on the other hand takes in RAW data, so I feel it has access to more insight than just splits.

The other AI that can process *.tcx file is ChatGPT advance model. But I quickly used up my share of free usage by a few attachment. Quite frustrating, and I don't want to pay for the pro version.

I use it as a 2nd coach to complement TrainsAsone. TrainASone doesn't give feedback of post run analysis, that's where GROK comes in. The first line of question is important, you describe to grok what you want it to be, and give your goals to it. Below is my example, but you can be more demanding to it.

PS, don't forget to upload your zones for HR and PACe if you want more detail analysis. Just paste a screen shot from your Garmin or Coros apps.

Once I am satisfied how the chat is going, I just rename the chat to Running Coach so I can get back to the same chat everyday to upload my *.tcx files and discuss this with GRok. Normally those online coach will charge an arm just to have a weekly 30 minutes consultation. This is free.

One thing Grok got wrong is the Fitness, Fatigue and Form. But this can be corrected when you direct it to STRAVA, or other platform that uses the same definition.

wah that's sick but i am not familiar with this AI thing. what is this tcx file? is it something that you extract from GARMIN?

by the way, i am thinking of cutting my intensity as my PF seems to be getting worse under RUNNA.
i think it might be due to the lack of zone 2 training as the programme tends to add speedwork even in Long Runs.

 

[sph777]

wah that's sick but i am not familiar with this AI thing. what is this tcx file? is it something that you extract from GARMIN?

by the way, i am thinking of cutting my intensity as my PF seems to be getting worse under RUNNA.
i think it might be due to the lack of zone 2 training as the programme tends to add speedwork even in Long Runs.

Might just be needing more rest

 

[Ender]

wah that's sick but i am not familiar with this AI thing. what is this tcx file? is it something that you extract from GARMIN?

by the way, i am thinking of cutting my intensity as my PF seems to be getting worse under RUNNA.
i think it might be due to the lack of zone 2 training as the programme tends to add speedwork even in Long Runs.

Base building is important before the real workout begins. That is why in periodize training, base building phase comes first, when one slowly accumulate milage + some speedwork, but controlled. Then come the real workout where mileage increase further with more speed work. Base building is the core of building of resilience.

Now you might have to go to rehab phase to take care of the PF. Sorry not much help with PF, coz never do research on it. I think @sph777 crossed trained during his PF issues? correct me if I am mistaken.

PS, *.tcx and *.fit files are raw data that contains your run data, like pace, GPS, HR for the workout. I believe Garmin has the capability to export these files from your workout.

 

[sph777]

wah that's sick but i am not familiar with this AI thing. what is this tcx file? is it something that you extract from GARMIN?

by the way, i am thinking of cutting my intensity as my PF seems to be getting worse under RUNNA.
i think it might be due to the lack of zone 2 training as the programme tends to add speedwork even in Long Runs.

Base building is important before the real workout begins. That is why in periodize training, base building phase comes first, when one slowly accumulate milage + some speedwork, but controlled. Then come the real workout where mileage increase further with more speed work. Base building is the core of building of resilience.

Now you might have to go to rehab phase to take care of the PF. Sorry not much help with PF, coz never do research on it. I think @sph777 crossed trained during his PF issues? correct me if I am mistaken.

Back then I rested for 2 weeks as I went to see a podiatrist. The first thing was he helped to create special insole for me to put in my shoes, hence the rest before the insoles came from overseas in 2 weeks.

Then, I also did electrostatic discharge treatment. In the meantime, I did a lot of cross training such as indoor bike and swim rather than just run. I also did a lot more stretching. There are PF specific stretching or exercises such as rolling a tennis ball but the key thing is stretching the calves a lot.

Now I still do cross training and a lot more calf strengthening exercises in gym so that PF does not return.

 

[milkiee]

Back then I rested for 2 weeks as I went to see a podiatrist. The first thing was he helped to create special insole for me to put in my shoes, hence the rest before the insoles came from overseas in 2 weeks.

Then, I also did electrostatic discharge treatment. In the meantime, I did a lot of cross training such as indoor bike and swim rather than just run. I also did a lot more stretching. There are PF specific stretching or exercises such as rolling a tennis ball but the key thing is stretching the calves a lot.

Now I still do cross training and a lot more calf strengthening exercises in gym so that PF does not return.

mine does not impede my running. it's just that there is this annoying ache that is there when my feet is not loaded. i am wearing the night splint and stretching my calves every day. as for strengthening, i am working on heel raises but i have just learnt that i ought to do progressive loading as doing too much will cause it to be inflammed again.

this playlist on PF is quite useful and i think it makes sense on progressive loading as the injury goes through a cycle of inflammation to maturation stage.

 

[WussRedXLi]

2k swim 80k bike 18k run.
Zhar boh pro 1st got 3:45, 10th place Megan Mcdonald 4:04
1st place Kate Waugh quite chio in real life, i saw her close up when out of swim going to T1 no make up even like a wet fish out of water but still very pretty

Ben Khoo (Singapore Ironman record holder)

Aaron Lee (aaroniseverything). Notch bad result
I think got potential to apply pro licence soon.

Megan Mcdonald (4:04) The way they carb load is crazy




Kate Waugh (3:45)

 

[DigDub]

Asics superblast 2.

Got 15% discount if got passion or safra card.

 

[WussRedXLi]

No joke. Peng san
Coke box not used for drinking but dunking

 

[WussRedXLi]

Both short course triathletes, Hayden Wilde (Paris Olympic silver) won T100 Singapore yesterday, and Alex Yee (Paris Olympic Gold) is going for London Marathon 2025 in 3 weeks.

Hope he will do well.

 

[WussRedXLi]

Bonus

 

[Ender]

Think he is the only PRC shoes reviewer speaking in English. His review is very detailed like most chinese reviewer, also care for the slower runners concern.

Plaid 2.0 is probably QD's first Peba foam shoes.

He mentioned the 361 flame 4. Maybe I should add that into my watch list too.

 

[WussRedXLi]

 

[WussRedXLi]

Video out for Aaron.

Great improvements in just 8 weeks of specific training. His excellent timing in the T100 also reflected in his 10k PB in 35 mins about 1 week prior to T100 also confirms this, most probably not a fluke.

Could even be slightly better, he might have underpaced the bike. (140s bpm only, in full mid/late morning sun)

 

[WussRedXLi]

OMG, like this also $34...... even for seniors. Guoco midtown, not Guoco Tower. Barely higher than Pinnacle Duxton which you can DIY.

This time still no sound no pic for AHM/SSBR 2025. If by mid apr still no news that means as good as skipped.

https://www.nationalverticalmarathon.com/

 

[WussRedXLi]

Sub 2 sub 2

 

[WussRedXLi]

Think he is the only PRC shoes reviewer speaking in English. His review is very detailed like most chinese reviewer, also care for the slower runners concern.

Plaid 2.0 is probably QD's first Peba foam shoes.

He mentioned the 361 flame 4. Maybe I should add that into my watch list too.

Just watched finish the vid in office No shiat, if it's like the alphafly 1/3 then really can buy.
The chinese really solid nowadays in shoes.

 

[WussRedXLi]

 

[WussRedXLi]

Just saw another good performer, zhar boh. 55-59 age group

Her half marathon timing should be around 1:30
Her run timing also slight better than mine (coz my bike time is dismayal.....but not to be unexpected).

 

[WussRedXLi]