jogging and motivation thread

[Kuudere]

Security guard said not to run too fast.

Quite a lot of matas too.

No wonder.

Went to outside National Stadium to run earlier, don't seem too bad leh



5 x 5' tempo intervals/2' walk rest @ 4.10 - 4.15/km pace

Kept pace with the group for 3 sets, 4th set got stitch mid way through. Slowed down to 5.40/km pace to recover. Was able to pick up the pace again in the 5th set but ran more conservatively at 4.30-4.35/km.

 

[Ender]

Security guard said not to run too fast.

Quite a lot of matas too.

No wonder.

Talking about Tay tay. she trained very hard to get ready for her Eras tour. 3 hours of singing and dancing for 6 nights in Singapore, really need some level of fitness.

One of her workout is easy run cardio on treadmill. For us, easy pace is conversational pace. For her it's singing all songs from her set list for the duration of her run.

https://www.washingtonpost.com/wellness/2023/12/23/taylor-swift-treadmill-workout-viral-fans/

Swift’s now-famous workout consists of belting her more than 40-song set while running and walking on a treadmill. It takes more than three hours to complete.

For those who can't read behind the paywall,
https://archive.is/Z2N02

 

[Ender]

Went to outside National Stadium to run earlier, don't seem too bad leh



5 x 5' tempo intervals/2' walk rest @ 4.10 - 4.15/km pace

Kept pace with the group for 3 sets, 4th set got stitch mid way through. Slowed down to 5.40/km pace to recover. Was able to pick up the pace again in the 5th set but ran more conservatively at 4.30-4.35/km.

Wah, no more paper and pencils. LOL.

 

[Kuudere]

Wah, no more paper and pencils. LOL.

Yeah feels nice to use GPS watch now, even though it's tough to track distance indoors.

Just some running motivation, ran with another guy from the running club.

In his mid 30s this year, picked up running 3 years back. Didn't do well in NS 2.4km before. HM PR was 2.29 exactly 2 years ago, but ran last yr SCMS at 3.45. No running background, just consistency/hard work. Clocking a lot of mileage each week and replacing shoes a lot though.

My recent 12 x 400m repeats avg pace can beat him. But when it comes to longer repeats like 1200-3k, his pace consistency is so good that the pace difference is small between his 10 x 400 w/ 2 min rest (3.45/km) repeat timings and 8 x 888 w/ 1 min rest (4.05/km). Truly mileage difference.

 

[sph777]

Yeah feels nice to use GPS watch now, even though it's tough to track distance indoors.

Just some running motivation, ran with another guy from the running club.

In his mid 30s this year, picked up running 3 years back. Didn't do well in NS 2.4km before. HM PR was 2.29 exactly 2 years ago, but ran last yr SCMS at 3.45. No running background, just consistency/hard work. Clocking a lot of mileage each week and replacing shoes a lot though.

My recent 12 x 400m repeats avg pace can beat him. But when it comes to longer repeats like 1200-3k, his pace consistency is so good that the pace difference is small between his 10 x 400 w/ 2 min rest (3.45/km) repeat timings and 8 x 888 w/ 1 min rest (4.05/km). Truly mileage difference.

Lol I also picked up running 2-3 years ago, early 30s and clocking weekly mileage but this guy his 400m and 888m pace splits alr owning me haha. Shows that my improvements are minimal

 

[sph777]

Lol I also picked up running 2-3 years ago, early 30s and clocking weekly mileage but this guy his 400m and 888m pace splits alr owning me haha. Shows that my improvements are minimal

Also 3:45 marathon pb but at 2022 scsm. For me it’s more of I have more stamina but less speed haha

 

[Ender]

Also 3:45 marathon pb but at 2022 scsm. For me it’s more of I have more stamina but less speed haha

Sub 4 is still the elusive running goal for me.

 

[Kuudere]

Lol I also picked up running 2-3 years ago, early 30s and clocking weekly mileage but this guy his 400m and 888m pace splits alr owning me haha. Shows that my improvements are minimal

His 2022 scsm 4.21 > 2023 scsm 3.45.

10k current PB > high 42 (few seconds off 43)
5k current PB > high 20 (20.40)

weekly mileage: ~100km equivalent to 9 hr of running

Your 400/600m splits should be better than him since he struggled with going <3.40/km. But his endurance is up there with the longer interval repeats. Did the 4 x 2km intervals w/ 1 min rest @ 4.20/km. A lot of pace consistency and fast recovery. HR barely affected throughout the run.

 

[sph777]

His 2022 scsm 4.21 > 2023 scsm 3.45.

10k current PB > high 42 (few seconds off 43)
5k current PB > high 20 (20.40)

weekly mileage: ~100km equivalent to 9 hr of running

Your 400/600m splits should be better than him since he struggled with going <3.40/km. But his endurance is up there with the longer interval repeats. Did the 4 x 2km intervals w/ 1 min rest @ 4.20/km. A lot of pace consistency and fast recovery. HR barely affected throughout the run.

from his timings really can tell he is consistent. His 10km shows he can maintain that same 5km pb pace.

 

[sph777]

His 2022 scsm 4.21 > 2023 scsm 3.45.

10k current PB > high 42 (few seconds off 43)
5k current PB > high 20 (20.40)

weekly mileage: ~100km equivalent to 9 hr of running

Your 400/600m splits should be better than him since he struggled with going <3.40/km. But his endurance is up there with the longer interval repeats. Did the 4 x 2km intervals w/ 1 min rest @ 4.20/km. A lot of pace consistency and fast recovery. HR barely affected throughout the run.

100km per week is really hard to do for a working person. Kudos to that guy.

 

[Kuudere]

from his timings really can tell he is consistent. His 10km shows he can maintain that same 5km pb pace.

100km per week is really hard to do for a working person. Kudos to that guy.

A lot of his runs are ~15km+. Each week will do a 20km long run at low 5 minute pace. Doesn't really go that slow, so able to clock the mileage without taking too much time.

His training breakdown:

• Long runs are >20km and done at around marathon pace
• Speed sessions done in FFRC/ASICS club running with short recovery period. FFRC usually has a 3:1 or 2:1 run/rest cycle and ASICS club usually 1 min rest.
• Interval sessions are longer (FFRC does 1.2-1.5km repeats, while ASICS does >2-3km repeats).
• Easy/recovery runs are 10-15km and done at low 5 minute pace.

What I think is important is that if gunning for marathon then long run should ideally be 20km building up to 30km, helps a lot with pace consistency and avoid hitting the wall.

Longer interval splits benefit a lot more than shorter splits, given that you are not striving for VO2 max pace in the marathon. Have to build up both the distance in each split + sets over time.

 

[WussRedXLi]

Went to outside National Stadium to run earlier, don't seem too bad leh



5 x 5' tempo intervals/2' walk rest @ 4.10 - 4.15/km pace

Kept pace with the group for 3 sets, 4th set got stitch mid way through. Slowed down to 5.40/km pace to recover. Was able to pick up the pace again in the 5th set but ran more conservatively at 4.30-4.35/km.

Is the MBS musical fountain waterfront area, just a musical foundtain show with Taylor Swift's music.
Taylor Swift not there, if she made an actual appearance there i think will have police cordons and whole lot SOC ang chia turn out.

Tomorrow night i am going National Stadium to look look see see actual concert ground. First concert night tmr.

 

[WussRedXLi]

Talking about Tay tay. she trained very hard to get ready for her Eras tour. 3 hours of singing and dancing for 6 nights in Singapore, really need some level of fitness.

One of her workout is easy run cardio on treadmill. For us, easy pace is conversational pace. For her it's singing all songs from her set list for the duration of her run.

https://www.washingtonpost.com/wellness/2023/12/23/taylor-swift-treadmill-workout-viral-fans/

Yeah all these singers need some level of physical level fitness, aerobic first and then strengthening second.

You can see her arms etc.

 

[WussRedXLi]

Yep, as expected. Strength conditioning, weights and treadmill

 

[WussRedXLi]

 

[WussRedXLi]

Racewalking / cycling

 

[Jeremy1]

Yeah all these singers need some level of physical level fitness, aerobic first and then strengthening second.

You can see her arms etc.

I think she can run marathon

 

[raylong]

Evening 7k run. Will go out for second round later.

 

[WussRedXLi]

Morleng, time to hoot..........


Opened youtube, wah, i cannot.......dont have so much $$$, so can only do it the old fashioned way, use cheaper equipment and pray for the best (next year).
Somemore the others have age on their side.

** the frame already 10k usd.

 

[sph777]

Is the MBS musical fountain waterfront area, just a musical foundtain show with Taylor Swift's music.
Taylor Swift not there, if she made an actual appearance there i think will have police cordons and whole lot SOC ang chia turn out.

Tomorrow night i am going National Stadium to look look see see actual concert ground. First concert night tmr.

Going for the concert