jogging and motivation thread

[WussRedXLi]

Hocker

 

[WussRedXLi]

6 hours broken.

Really sub 6. Bai bai bai!

 

[kkkkdllmkkkk]

This may supercharge your lao hong supershoes due to aging or usage. But can it supercharge my bata shoes?

wow i thought is the singing Andy Lau

 

[GlassDoor]

6 hours broken.

3:35" pace for 6hours!!!!! Respect.

hummm... thinking how long i can last at 3:35" pace before giveup/puke/ambulance

 

[sph777]

3:35" pace for 6hours!!!!! Respect.

hummm... thinking how long i can last at 3:35" pace before giveup/puke/ambulance

for me I think not even 3 mins

 

[kkkkdllmkkkk]

3:35" pace for 6hours!!!!! Respect.

hummm... thinking how long i can last at 3:35" pace before giveup/puke/ambulance

cant even hit 5 min pace loh...

 

[WussRedXLi]

Is flexing.....

 

[GlassDoor]

do you guys get low heart rate notifications from your apple watch?
got two alerts in the last week alone both for heart rate going down to 38bpm in the middle of the night like 3am+
any cause for worry? body feels fine and normal thou

 

[Ender]

3:35" pace for 6hours!!!!! Respect.

hummm... thinking how long i can last at 3:35" pace before giveup/puke/ambulance

for me I think not even 3 mins

cant even hit 5 min pace loh...

Not even running, just slow shuffling for 6 hours, I doubt I can do it. The last 2 hours may have to walk.

 

[messidona]

now i can only jog. cannot do HIIT liao

i got borderline high blood and asthma

can only jog/walk during marathon. cannot chiong

 

[Ender]

now i can only jog. cannot do HIIT liao

i got borderline high blood and asthma

can only jog/walk during marathon. cannot chiong

I also borderline HBP. Some times under 135/85 adn sometime above 140/90.
Polyclinic doctor is concern. Next visit, I have to give them my daily BP measurements at home. If the doc not happy may introduce HBP meds.

 

[sph777]

do you guys get low heart rate notifications from your apple watch?
got two alerts in the last week alone both for heart rate going down to 38bpm in the middle of the night like 3am+
any cause for worry? body feels fine and normal thou

I got it once when I was nodding off in office on garmin watch. I think should not be an issue if you feel fine.

 

[sales69]

do you guys get low heart rate notifications from your apple watch?
got two alerts in the last week alone both for heart rate going down to 38bpm in the middle of the night like 3am+
any cause for worry? body feels fine and normal thou

Might want to monitor abit and go for general checkup. Just to rest assured.

 

[GlassDoor]

I also borderline HBP. Some times under 135/85 adn sometime above 140/90.
Polyclinic doctor is concern. Next visit, I have to give them my daily BP measurements at home. If the doc not happy may introduce hpb meds.

was in the same situation 5-6 years ago.. on top of that other bio markers were all borderline crappy too. I was in my late 40s then.
doctor's view is that due to decades of sedentary lifestyle so "scared" me into exercising.
i literary had to start from walking.. cos i could barely run 500m.. then progressive walk-jog...
my weight started to go down from 80kg level.. 6 month in... there was noticeable improvements on all the indicators.. so doc hold off on meds and encouraged me to continue with whatever i was doing

i am averaging 110/70 now when I measure in the morning....
so whenever wife nags at me for buying running shoes... i ask her.. you want me to buy running shoes or pay for medicines

 

[Ender]

I think these youtuber says it better than me. They are not dissing 80/20. The audience here is recreational runner who do not have the volume of a serious runner, or people who are more holistic in other discipline. For beginners or low volume runner actually running faster at higher intensity say zone 3 or tempo might suit you.

I think those who run less than 4 times a week, accumulating not more than 50km a week, should consider a pyramidal format, where the base run is actually at zone 3.

 

[GlassDoor]

I think these youtuber says it better than me. They are not dissing 80/20. The audience here is recreational runner who do not have the volume of a serious runner, or people who are more holistic in other discipline. For beginners or low volume runner actually running faster at higher intensity say zone 3 or tempo might suit you.

I think those who run less than 4 times a week, accumulating not more than 50km a week, should consider a pyramidal format, where the base run is actually at zone 3.

it all depends on what stage of running are you in... those just starting to run have no Z2 to begin with... you run and the HR spikes

and if u only run 3-4 times a week with maybe 30mins each time... imho just run at whatever motivates you or makes you happy.

80/20 only make sense for those more seasoned...

i believe whatever you do it has to be enjoyable and sustainable that it becomes a habit

 

[WussRedXLi]

Philiy Bowden made one not too long ago..... i posted here before.
Quite easy to understand.

But one thing is for certain....... decades of "abuse" and body totally out of shape and perhaps one or 2 ore-xxxx or even comorbidities and you are starting from couch, really need to be patient before can even smell things like 25 mins 5k 20 mins 5k etc.

Just think about it, the typical family and work lifestyle here in SG and festive seasons and diets (typical hawker, fast foods, processed street foods), rinse and repeat for 20, 30, 40 years.
If you can hit 20 mins 5k with just 2 or 3 years of training, that means all along your lifestyle pretty decent and you are in pretty ok shape, youjust need a "gentler" nudge in the right direction can hit liao.

And with some comorbidities leading to damage in certain areas (eg arthritis, gout etc), some folks might not be even able to do higher intensities, unfortunately. Gotta settle for zone 1/2, which is at least better than nothing.

Unfortuantely, the truth is, vast majority of folks do not start exercising/training when their bodies and health are still in pretty good shape (not past the point when it becomes nearly impossible to truly exercise and train properly), which allows them to raise their fitness level and indices like VO2max to much farther up, hence buffering heckloads to get to a high ceiling hence heaps of buffer for it to slowly drop when aging.

 

[GlassDoor]

over the years.. i looked at and trial/error from both sides of the arguments
80/20 is just like MAF... for me at least it about adopting the logic and not just following blindly

for me.. i run 5 days a week, 3 daily easy z2 runs of about an hours, one faster run(or intervals) and one longer run (currently 90+mins). the 3 daily easy runs pretty much stay the same and i vary the faster and longer runs based on short term goals. so for my training load.. it's pretty much 80/20.

i believe most "on the ball" runners would have over trained and got injured at some point in time. so 80/20 does have it's merits
for me .. i just adopt what works for me

 

[Ender]

Philiy Bowden made one not too long ago..... i posted here before.
Quite easy to understand.

But one thing is for certain....... decades of "abuse" and body totally out of shape and perhaps one or 2 ore-xxxx or even comorbidities and you are starting from couch, really need to be patient before can even smell things like 25 mins 5k 20 mins 5k etc.

Just think about it, the typical family and work lifestyle here in SG and festive seasons and diets (typical hawker, fast foods, processed street foods), rinse and repeat for 20, 30, 40 years.
If you can hit 20 mins 5k with just 2 or 3 years of training, that means all along your lifestyle pretty decent and you are in pretty ok shape, youjust need a "gentler" nudge in the right direction can hit liao.

And with some comorbidities leading to damage in certain areas (eg arthritis, gout etc), some folks might not be even able to do higher intensities, unfortunately. Gotta settle for zone 1/2, which is at least better than nothing.

Unfortuantely, the truth is, vast majority of folks do not start exercising/training when their bodies and health are still in pretty good shape (not past the point when it becomes nearly impossible to truly exercise and train properly), which allows them to raise their fitness level and indices like VO2max to much farther up, hence buffering heckloads to get to a high ceiling hence heaps of buffer for it to slowly drop when aging.

I watched this before. There's a growing number of videos that try to address 80/20 for beginners and low mileagers are misapplied. My first video was from Steve Magness, well known coach, that emphasize volume and higher intensity for base runs. Like 30 min of zone 3 get you further (more volume) than 30 min of zone 2. Since the audience is a low milegers he will recover the next full rest day and he will have full rest day in another two days. Unlike a serious runner, he will need to run the next day 15km for easy days. The next day, interval session, the next day easy 13km, then weekend LSD 25km. So zone2 makes sense for the serious runner, for active recovery. He already has the volume.

My TAO trainer, easy days are definitely floating around LT1, and many times is above it. Despite I register my conversation pace at much slower pace.

 

[GlassDoor]

I watched this before. There's a growing number of videos that try to address 80/20 for beginners and low mileagers are misapplied. My first video was from Steve Magness, well known coach, that emphasize volume and higher intensity for base runs. Like 30 min of zone 3 get you further (more volume) than 30 min of zone 2. Since the audience is a low milegers he will recover the next full rest day and he will have full rest day in another two days. Unlike a serious runner, he will need to run the next day 15km for easy days. The next day, interval session, the next day easy 13km, then weekend LSD 25km. So zone2 makes sense for the serious runner, for active recovery. He already has the volume.

My TAO trainer, easy days are definitely floating around LT1, and many times is above it. Despite I register my conversation pace at much slower pace.

believe it or not .. i actually trailed and error early in my running journey
1) 30mins run everyday... feels hard
2) 60mins run alternate days... easy feel

i tried each for a month to compare... the 60mins alternate day easy runs works out better for me. the weight loss (at that point in time) was noticeable and endurance really improved. whereas the 30mins hard run.. didn't really do much.

imho.. easy z2 runs should be at least 45mins to be effective.. ideally 60mins to 90mins. key is that it's easy and you should be able to last that long.

among the MANY trial and errors experiments i did... also did a a 5km everyday run or 10km alternate day runs both for a month... and it was enlightening.. but thats another discussion