jogging and motivation thread

[sph777]

congrats on your PB. amazing you can run FM in zone 2

Didn’t even realise he ran it in zone 2. @Skyrillex damn solid man

 

[Ender]

20231206 15degC windy cold
brooks hyperion elite
16.5km @ 6'16" av
my first non-stop running more than 12km.
running gingerly last 2km with cramps first with left calf and later right calf also cramped up.
sitting down in a cafe drinking warm coffee to heat up my body and cannot get up, legs not obeying

Your mileage has increased. Since you said you have cramp for the last 2km, and I assume pushing thru fatigue. Consider this as the long run, which we runners usually do on weekend. This is consider one of the two shiong run which better to have proper recovery, with either a full rest or short distance zone 1 recovery run the next day. The other shiong run day is the interval or threshold day.

 

[Ender]

Two of the fastest marathoners show down next year.

https://www.straitstimes.com/sport/...and-kelvin-kiptum-to-go-head-to-head-in-paris

Kenyan marathon aces Eliud Kipchoge and Kelvin Kiptum to go head-to-head in Paris​

 

[sph777]

20231206 15degC windy cold
brooks hyperion elite
16.5km @ 6'16" av
my first non-stop running more than 12km.
running gingerly last 2km with cramps first with left calf and later right calf also cramped up.
sitting down in a cafe drinking warm coffee to heat up my body and cannot get up, legs not obeying

Improvement is always good

 

[sph777]

Two of the fastest marathoners show down next year.

https://www.straitstimes.com/sport/...and-kelvin-kiptum-to-go-head-to-head-in-paris

Kenyan marathon aces Eliud Kipchoge and Kelvin Kiptum to go head-to-head in Paris​

Woohoo

 

[WussRedXLi]

 

[xllms]

Your mileage has increased. Since you said you have cramp for the last 2km, and I assume pushing thru fatigue. Consider this as the long run, which we runners usually do on weekend. This is consider one of the two shiong run which better to have proper recovery, with either a full rest or short distance zone 1 recovery run the next day. The other shiong run day is the interval or threshold day.

doing this earlier becos clearing leave. was trying see how long can i tahan. when i reached the 10km point, i need another 3+km to reach my destination, so y not try 15km. Ended up with 16.5km, although was thinking if i can do a 18km.
going to do some long walks, no run tomorrow if time permits. need to do some stretching exercises on my calfs tho.
next run most likely on weekend, sat or sun depending on recovery.

 

[xllms]

Your mileage has increased. Since you said you have cramp for the last 2km, and I assume pushing thru fatigue. Consider this as the long run, which we runners usually do on weekend. This is consider one of the two shiong run which better to have proper recovery, with either a full rest or short distance zone 1 recovery run the next day. The other shiong run day is the interval or threshold day.

indeed was shiong, although it did not feel as bad as my first 2x10km, which after that the whole day felt like 元气大伤, just sat on sofa watch youtube. i guess the gradual increase mileage and frequency is helping.

 

[Kuudere]

doing this earlier becos clearing leave. was trying see how long can i tahan. when i reached the 10km point, i need another 3+km to reach my destination, so y not try 15km. Ended up with 16.5km, although was thinking if i can do a 18km.
going to do some long walks, no run tomorrow if time permits. need to do some stretching exercises on my calfs tho.
next run most likely on weekend, sat or sun depending on recovery.

What ender mentioned make sense. Usually when pushing mileage, rule of thumb is 10% more per week. Even more so if you are not a frequent runner.

Meaning to say: If you run a 10km previously, the next run should be 11km. 12km is already stretching a lot more than the usual. Anywhere beyond is danger zone.

Right now, you should ice your leg, foam roller might also help in massaging your legs.

 

[zeroX26]

doing this earlier becos clearing leave. was trying see how long can i tahan. when i reached the 10km point, i need another 3+km to reach my destination, so y not try 15km. Ended up with 16.5km, although was thinking if i can do a 18km.
going to do some long walks, no run tomorrow if time permits. need to do some stretching exercises on my calfs tho.
next run most likely on weekend, sat or sun depending on recovery.

Actually the other option is just end the run at 10km and slow down to a VERY easy jog or brisk walk the last 3km back to cool down.

 

[Ender]

indeed was shiong, although it did not feel as bad as my first 2x10km, which after that the whole day felt like 元气大伤, just sat on sofa watch youtube. i guess the gradual increase mileage and frequency is helping.

During training, we try our best to avoid a 元气大伤 situation. Even for Long Runs, which I find more shiong than interval, also won't push until like that. 元气大伤 will happen on race day especially full marathon, but not during training.

For a 7 days cycle, can only allow two shiong run, one for long runs, and the other for Interval/Threshold day. The rest are filler easy days where you finish your run with alot of reserve for next day running.

On youtube, you might heard of Kofuzi, who review shoes. He wanted to squeeze more 'shiong' days in a cycle. SO his training cycle is 9 days. Every 9 days, he will have three shiong runs, he calls it quality runs. ONe long run days and two interval/threshold days. The rest of the days easy days, I think he runs everyday.

 

[bberry]

What can i do to reduce my heartrate while running at say 6min/km pace over 5km? tia

 

[xllms]

@Ender , @zeroX26 , @Kuudere thank you for the advices.
my run yesterday wasn't really planned. its just one of those days i didn't know where to run, just run and ideas pop out and tested them. Guess i stretched abit too far.
Initially i wanted to stop at 13km when reached my destination, then just go for another 2km just to record a 15km run in my app. i was even thinking should i continue slowly to achieve HM!
on a serious note, now i think i would have been able to maintain my 6min/km pace at least till 13km if not of the strong head wind during the 10-14km+ stretch.

 

[zeroX26]

What can i do to reduce my heartrate while running at say 6min/km pace over 5km? tia

Errr just continue running and be consistent about it? Over time as training adaptations set in (plasma volume increase, more efficient mitochondria etc), at the same pace your HR will get lower liao.

 

[Ender]

@Ender , @zeroX26 , @Kuudere thank you for the advices.
my run yesterday wasn't really planned. its just one of those days i didn't know where to run, just run and ideas pop out and tested them. Guess i stretched abit too far.
Initially i wanted to stop at 13km when reached my destination, then just go for another 2km just to record a 15km run in my app. i was even thinking should i continue slowly to achieve HM!
on a serious note, now i think i would have been able to maintain my 6min/km pace at least till 13km if not of the strong head wind during the 10-14km+ stretch.

From beginning when I first saw your running post to now, you have progress quite alot. really good job .

 

[Skyrillex]

congrats on your PB. amazing you can run FM in zone 2

Didn’t even realise he ran it in zone 2. @Skyrillex damn solid man

Thanks guys!

I hope i can run like that in HK although I think its going to be harder due to the drastic altitude change (and neg altitude gg). Going to resume training once my legs recover, now its like minimal soreness already. But seems like its a rainy month??

 

[Kuudere]

800m warm up

10 x 400m track

20.01.64

800m warm down

Got stitch and heart ache again. Not so sure if it's because running with my watch and feeling the pressure of the time. Might run w/o a watch and see how it pens out.

 

[sph777]

800m warm up

10 x 400m track

20.01.64

800m warm down

Got stitch and heart ache again. Not so sure if it's because running with my watch and feeling the pressure of the time. Might run w/o a watch and see how it pens out.

If heart ache, that’s dangerous

 

[Kuudere]

If heart ache, that’s dangerous

I might try running without my watch, and see if it's still the same issue.

 

[sph777]

Did 10X400 intervals on lane 2. One slow one fast. Speed still not there yet but good to get some exercise in while baby is asleep.