jogging and motivation thread

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WussRedXLi

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rarenick said:
Will watch later.

U are a training coach or something? You are active and knowledgeable.
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No lah...i just youtube vids watcher....then try and see if anything is worth copying and then improve or not lor. Best is free one. :spin: I enjoy such a DIY journey also....but i agree really gotta have the time also lah.
 
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rarenick

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WussRedXLi said:
No lah...i just youtube vids watcher....then try and see if anything is worth copying and then improve or not lor. Best is free one.
spin.gif

I enjoy such a DIY journey also....but i agree really gotta have the time also lah.
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Nice, I also watching youtube to improve my health, but probably not as much as you. For me, sleep is most important but can hardly be controlled unlike food and exercise.
 
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WussRedXLi

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WussRedXLi said:
Quah Jing Wen (our national swimmer) really no joke.

Her unilateral box jumps lagi higher than this fella


BTW one more tip for runners here, the calf raises, really best to do a bent one (even a small 30 deg is fine), single leg, 3s per rep esp slow on the concentric portion, if you can do it with resistance even your hands holding onto some rails forcing yourself down also can (shd be able to exert 10kg total with 2 hands). The pogo jumps would handle the fast dept.
These exercises really give you good bang for the buck if you are training to run faster (other than the ubiquitous base run).

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Seated box jumps to hip level?




Ex Olympian Chari Hawkins

 
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Ender

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winningeleven said:
Just did the longest run for my year 2025. Ran 2.5 hours non stop without any drink . Wanted to aim 30km but really no gas. The night before I did eat very full to prepare for this morning 5am run.
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Nice one.
Some comment on long run without hydration and refueling. 2.5 hours without timely hydration very likely have some minor acute kidney injury. usaully temporary if rehydrate soon enough. But best is to have a rehydration strategy for more than 1 hours run.
It no refueling for long runs, the run becomes very catabolic. i.e your efficient fat burning body is metabolic flexible and can switch to burning muscle protein when both glucose and fats becomes low. My own non science base personal guide is >1.5 hour I will carry gels.
 
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Ender said:
Nice one.
Some comment on long run without hydration and refueling. 2.5 hours without timely hydration very likely have some minor acute kidney injury. usaully temporary if rehydrate soon enough. But best is to have a rehydration strategy for more than 1 hours run.
It no refueling for long runs, the run becomes very catabolic. i.e your efficient fat burning body is metabolic flexible and can switch to burning muscle protein when both glucose and fats becomes low. My own non science base personal guide is >1.5 hour I will carry gels.
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Yes. U r absolutely right. Initially I thought of every 45 mins to take a water break of 15 sec.. but ended up I didn't want to lose the momentum to pause it.. fortunately the weather in 5am to 8am just now was slightly cooler than my usual evening run. In fact. This is the longest distance ever run I did without drinking. The previous record is a half marathon distance
 
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WussRedXLi

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rarenick said:
Nice, I also watching youtube to improve my health, but probably not as much as you. For me, sleep is most important but can hardly be controlled unlike food and exercise.
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Luckily i have no issue with sleep.....it's like at the top-tier level of recovery factors, i count myself lucky in that.
I used to take melatonin 3 or 5mg in 2022/23 as sometimes after i woke up i could not sleep already, but nowadays majority of the time no need already, can get back to sleep. Auto skeep and then auto wakeup for weekdays, weekends Sat/Sun can adjust rather fast for morning session also (but not say very early also, 5.30 i wake up prep a bit of meal and our stuffs and then kid 6am wakeup). Most people > age 40 start tp have issues with sleeping sufficiently.
 
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WussRedXLi said:
I wish Josh Kerr and Joakob ingrebrigsten would come out with more vids. No need to reveal the smallest competitive tidbits, but their general workouts / advice / outlook on training more than sufficient for us.
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Jakob is injured.



September is the world championships so everyone is likely to be busy with training/recovery.
winningeleven said:
[url=https://ibb.co/m5T13f8d] [/URL]

2 months ago. When I was in Perth. In a super cool weather like 15 to 18 Deg. my heart rate could even go 10 % lower in my 11km running for my zone 2.
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When I was studying there, ran quite often. Best temperature was 17C. Too cold, I will catch runny nose. Too warm, hard to run.

Sweet spot is at that temperature range as well.
Ender said:
Her advice is gold. Especially point 1. My personal guide, be it injury or training, rest day is never more than 2 days. Typically is one day, injury 2 days. Have to start running or walking on the 3rd day, even if it means it's walking pace and only 20 minutes.

https://www.facebook.com/reel/1120292970126237
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If I fall sick, I will just rest more because might relapse or take longer to recover fully. But if it's leg injury, I will opt for indoor cycling in gym or light walking.
xllms said:
steady pompipi, can run z2 at 5+min/km pace for 5km.
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Aaron just ran z2.5 (steady state) at 4.19 min/km for 21 km at 160 bpm average. His HM PB: 1:17:58, 3.42 min/km.

https://www.strava.com/activities/15144293696

For 16km, 4.24 min/km gives him 151 bpm average.
 
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I remember this fella from COVID time, Dr Roger something...... his stuff is quite good.


 
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