jogging and motivation thread

[WussRedXLi]

Just wanted to add on this, apart from plans, there are also:

1. Running books (can get those for cheap)
2. Youtube (in particular recommend Sweat Elite) >> The CEO is a 2.20 marathon runner and he documents his workouts + other world elite runner workout. Do not have to worry too much about the times set by the elite runners but ideally should complete the same workout interval/repetitions pre-race.
3. Strava > Can follow the top local runners strava and get a sense of their workouts + timings

Yepz, so many "free: structured plans around. More or less would work one lah if the fundamentals are followed.

But disclaimer, this i gotta put out : i dont have much to back it up but Im not advocating any "pseudo science" or advocating ownself anyhow whack ....... ust sharing my own experience that kind level is quite possbile. Slightly sub 20 for 5 and slightly sub 40 for 10k, it's more than doable for most young folks i believe, as long as the fundamentals are followed. Will get there eventually, theose goals are DIY attainable wo coaching.

As usual the usual things that pull us back would be sickness, injury, our working schedule/time/family commitments.

Or at least if hit plateau for a few months and going nowhere, then start to look for one and see what could have gone wrong. Or if getting injured then yeah that is rather bad.

 

[Ender]

Yepz, so many "free: structured plans around. More or less would work one lah if the fundamentals are followed.

But disclaimer, this i gotta put out : i dont have much to back it up but Im not advocating any "pseudo science" or ownself anyhow whack or what....... ust sharing my own experience. If it's slightly sub 20 for 5 and slightly sub 40 for 10k, it's more than doable for most folks i believe, as long as the fundamentals are followed. Will get there eventually, theose goals are attainable.


Or at least if hit plateau for a few months and going nowhere, then start to look for one and see what could have gone wrong. Or if getting injured then yeah that is rather bad.

Sorry to disagree for most folk doable for sub 20 5km and sub 40 for 10k... You just look at running enthusiast in clubs, people take running seriously and have trainers to guide, the percentage of those who are able to do sub 40 10k or sub 20 5km is a small percentage. You are blessed with the gift of vo2max. You definitely are the top runner in any club you join.
Mostly youtubers coach are the culprit of propagating that everyone can do it if you follow this or that plan.

 

[WussRedXLi]

Yeah bro, the weather too hot, very thirsty too.
Especially along the coastal sides, the sea wond even make the walk difficult.

Safety number 1 lah, my triathlete colleague ended in ICU + hosp 2 weeks. Heat injury.

 

[Ender]

Thks bro...
I will go slow in the first half to conserve fnergy n hopefully legs won't feel any sore and pain...

When you reach the stage of sore and pain, too late liao. Body recovery from full rest will take a longer time such as days. That's why if never do the distance before from gradual built up of mileage better do regular breaks when body condition still can recover to a decent level.
I suggest you explore Jeff galloway concept of run walk run for average joe trying to do the distance.

 

[Lchlch]

When you reach the stage of sore and pain, too late liao. Body recovery from full rest will take a longer time. That's why if never do the distance before from gradual built up of mileage better do regular breaks when body condition still can recover to a decent level.
I suggest you explore Jeff galloway concept of run walk run for average joe trying to do the distance.

Thks bro...
Probably will stop at 35km plus mark.
But see how...cos I wanted to try 50km too but need practices..currently 25km to 30km is ok for me..

 

[WussRedXLi]

Sorry to disagree for most folk doable for sub 20 5km and sub 40 for 10k... You just look at running enthusiast in clubs, people take running seriously and have trainers to guide, the percentage of those who are able to do sub 40 10k or sub 20 5km is a small percentage.
Mostly youtubers coach are the culprit of propagating that everyone can do it if you follow this or that plan.

Well that is also true ....... if that someone is overweight or have co-morbidities then of coz those "outliers" would be bloody difficult. Also, physiologically, males have it better than females.

Just sharing that i am 53, can say is covid exerciser, no issue. Though i have zero medical issues, and starting off with a low % body fat condition liao.
Additionally my job and some other factors are good, like 4.5km total daily commute + lunch commute already built in a good % of the running component

 

[Ender]

Well that is also true ....... if that someone is overweight or have co-morbidities then of coz those "outliers" would be bloody difficult. Also, physiologically, males have it better than females.

Just sharing that i am 53, can say is covid exerciser, no issue. Though i have zero medical issues, and starting off with a low % body fat condition liao.
Additionally my job and some other factors are good, like 4.5km total daily commute + lunch commute already built in a good % of the running component

Again I have to stress you are an outlier. Not everybody can do sub 20 5km. There a reason why when someone achieve sub 20 or sub 40, will get alot of praises fellow runners, coz not many can do it. and the other runners know it.

 

[WussRedXLi]

Thks bro.
I scare blisters and leg no strength.
Need to spread out my pace evenly n not do a fast walk in the beginning...?

Just saw this....specific pacing ah, not too sure for these "ultras".
But definitely, do not even attempt to go fast at first. Negative split with matches to burn at the end is always gonna feel better.
Even for bike (on foldable bike might i add, not road bike which chews up mileage easier), i never do all these 200-250km super long rides. I dont walk or run long one.

But good that you have a special personal aim, just enjoy the process and not the destination. SG is good that it's very populated all round so if you need water/food/toilet/medical/rest support, it's all good.
Oh yeah if u r music type of guy, remember to bring bluetooth speaker. It works a lot for me on the bike.

 

[WussRedXLi]

For me it's cause hit the plateau, whether solo train or paid running club( safra tpy), not progressing any more so was really interested to get 1-1

I see.

Not sure if i am correct to say this also bro (pls dont take it the wrong way also, just saying la)....but maybe can introduce some extra stimulus. Be it distance or pace. Or even cross training (think u mentioned swimming), add some plyo and strength training.

But just saying, coz i am sure you not posting all your runs and adjunct training here also.
And since you are a new parent, i know right....it's tough.
So i understand that efficiency might rank higher for ya.

I think 1-1 or many-to-1 might bequite similar, just that you follow the drawn up plan and got feedback.

Something like tuition?.

 

[sph777]

I see.

Not sure if i am correct to say this also bro (pls dont take it the wrong way also, just saying la)....but maybe can introduce some extra stimulus. Be it distance or pace. Or even cross training (think u mentioned swimming), add some plyo and strength training.

But just saying, coz i am sure you not posting all your runs and adjunct training here also.
And since you are a new parent, i know right....it's tough.
So i understand that efficiency might rank higher for ya.

I think 1-1 or many-to-1 might bequite similar, just that you follow the drawn up plan and got feedback.

Something like tuition?.

As in on top of the cross training, strength training and running, I still hit the plateau. Hence, 1-1 is appealing to me to see new training methods. Sort of like tuition

 

[Kuudere]

I think SRY probably eventual plan is for a paid running academy thing just that until he is back, probably can only do 1-1 coaching

I just dug up strava of the SCMS half marathon winner for last yr who benefitted from SRY plan (national athlete).

5 years ago, he was in NUS cross country, have group coaching there. Ran 12 x 400m, 60s rest @ 1.21/400m average back then.

Recently, did the 6 x 1.6km, 2 min jog rest @ 1.16-1.18/400m average.

As for annual mileage:

2017: 1491 km
2018: 2506 km
2019: 2320 km
2020: 2022 km
2021: 3779 km
2022: 3579 km
2023: 4721 km

Running is a lot about consistency. And if you want to do well, then need to work on the basics of intervals and slowly build up the interval length/repetitions. Mileage increase progressively over the years, can't do all those immediately, need the time to adjust.

Best part of it: this guy hasn't even transit to marathon yet Just focus on getting good at half marathon and under.

Yepz, so many "free: structured plans around. More or less would work one lah if the fundamentals are followed.

But disclaimer, this i gotta put out : i dont have much to back it up but Im not advocating any "pseudo science" or advocating ownself anyhow whack ....... ust sharing my own experience that kind level is quite possbile. Slightly sub 20 for 5 and slightly sub 40 for 10k, it's more than doable for most young folks i believe, as long as the fundamentals are followed. Will get there eventually, theose goals are DIY attainable wo coaching.

As usual the usual things that pull us back would be sickness, injury, our working schedule/time/family commitments.

Or at least if hit plateau for a few months and going nowhere, then start to look for one and see what could have gone wrong. Or if getting injured then yeah that is rather bad.

If there's a specific need like gait analysis, I understand those since I done that in the past when I was in the cross country team in JC. Benefitted from that, but even then it was a 1-session thing, where I learn about my running form + feet type. Also, physiotherapist will help a lot if one sustain running injuries along the way.

For hitting running goals, I believe in group training and even then the majority of my runs is done solo. I will extract the ideas of how the coach conduct the training over the years and introduce those as a part of my current workout.

 

[WussRedXLi]

As in on top of the cross training, strength training and running, I still hit the plateau. Hence, 1-1 is appealing to me to see new training methods. Sort of like tuition

Actually i tot you already more or less hit 20 min for your 5k.
I remember that Singapore Zoo one, though of coz the distance cld be a bit off, but still......

More for HM or something (you mentioned FM a bit not to your liking). For that i'd agree it might be a different ball game.

Anyway for our area, 23 june TEL will open for Tg Katong, more accessible then. Easier + more importantly faster and more direct for us to go there ECP B1 and try.

 

[Lchlch]

Just saw this....specific pacing ah, not too sure for these "ultras".
But definitely, do not even attempt to go fast at first. Negative split with matches to burn at the end is always gonna feel better.
Even for bike (on foldable bike might i add, not road bike which chews up mileage easier), i never do all these 200-250km super long rides. I dont walk or run long one.

But good that you have a special personal aim, just enjoy the process and not the destination. SG is good that it's very populated all round so if you need water/food/toilet/medical/rest support, it's all good.
Oh yeah if u r music type of guy, remember to bring bluetooth speaker. It works a lot for me on the bike.

Thks bro.
Guess I hv to bring along a power bank.
For 12 hours plus, my old Samsung mobile surely goes flat..as I also launch runkeeper app too.

 

[sph777]

I just dug up strava of the SCMS half marathon winner for last yr who benefitted from SRY plan (national athlete).

5 years ago, he was in NUS cross country, have group coaching there. Ran 12 x 400m, 60s rest @ 1.21/400m average back then.

Recently, did the 6 x 1.6km, 2 min jog rest @ 1.16-1.18/400m average.

As for annual mileage:

2017: 1491 km
2018: 2506 km
2019: 2320 km
2020: 2022 km
2021: 3779 km
2022: 3579 km
2023: 4721 km

Running is a lot about consistency. And if you want to do well, then need to work on the basics of intervals and slowly build up the interval length/repetitions. Mileage increase progressively over the years, can't do all those immediately, need the time to adjust.

Best part of it: this guy hasn't even transit to marathon yet Just focus on getting good at half marathon and under.

If there's a specific need like gait analysis, I understand those since I done that in the past when I was in the cross country team in JC. Benefitted from that, but even then it was a 1-session thing, where I learn about my running form + feet type. Also, physiotherapist will help a lot if one sustain running injuries along the way.

For hitting running goals, I believe in group training and even then the majority of my runs is done solo. I will extract the ideas of how the coach conduct the training over the years and introduce those as a part of my current workout.

Actually i tot you already more or less hit 20 min for your 5k.
I remember that Singapore Zoo one, though of coz the distance cld be a bit off, but still......

More for HM or something (you mentioned FM a bit not to your liking). For that i'd agree it might be a different ball game.

Anyway for our area, 23 june TEL will open for Tg Katong, more accessible then. Easier + more importantly faster and more direct for us to go there ECP B1 and try.

Yeah, easier to get someone to guide me especially when I don't have time to do my own planning haha. See my 2xu half timing first then think about it again

 

[Jeremy1]

My new saviour

 

[milkiee]

If there's a specific need like gait analysis, I understand those since I done that in the past when I was in the cross country team in JC. Benefitted from that, but even then it was a 1-session thing, where I learn about my running form + feet type. Also, physiotherapist will help a lot if one sustain running injuries along the way.

For hitting running goals, I believe in group training and even then the majority of my runs is done solo. I will extract the ideas of how the coach conduct the training over the years and introduce those as a part of my current workout.

how do you know if the person doing your gait analysis is good? do you have any to recommend?
i am considering to go for one as well because there is a lot of things i don't know about myself.
if i'm going to spend on that, i want to know that at least my money is well spent because it's quite ex.

i believe that early prevention is better than cure in terms of running injuries.

 

[WussRedXLi]

Again I have to stress you are an outlier. Not everybody can do sub 20 5km. There a reason why when someone achieve sub 20 or sub 40, will get alot of praises fellow runners, coz not many can do it. and the other runners know it.

Actually for 5k i just tend to think of it as 2 pcs of 10 minutes IPPT 2.4 strung together. hehe.....


But seriously this one part im not sure if it makes a diff over here is it coz of 1. our weather and/or 2. our lifestyle and work schedules.

Coz seriously if we go by running level times (worldwide?), that 20 min mark, for runners, is not that super elusive, esp for 20-30 age.

For sure dont take it the wrong way, and certainly i am not trying to show off or what (heck i dont even run much mileage nowadays). If i were to try this 5k back in 2022 (started exercising 2020 covid), i would not have surpassed this.

I found that i had more issues with 10k and plateaued at 41-42 mins for the few TTs that i shared here. Probably towards the endurance portion.
Was only when i started to really ramp up the duration via biking (60-70 hrs or 800-900 km per month) for aerobic base work then i managed to break it recently.
You ask me to work on aerobic base via even 30hrs of weekly running (dont say 60hrs), i die first.
So luckily i got into biking after AHM coz of ITBS as cross training, liked it, and managed to satisfy the "long runs" portion as well. I didn't satisfy the specificity part of long run, but heck it for our amateur level lah.
Ultimately i believe it still worked, just not efficiently (60 friggin biking hours per mth lol albeit mostly easy mileage). And not forgetting daily commute for work and back to home for lunch run weekly mileage = 20k total, maybe avg 1 weekly specific session of running 4k, 8k something like that.

Still not gonna do HM. I scared injured. haha

Male 5k Running Times​

 

[Ender]

As in on top of the cross training, strength training and running, I still hit the plateau. Hence, 1-1 is appealing to me to see new training methods. Sort of like tuition

$4000+ a year. Not expensive at all.. LOL... My new calibrated opinion.

 

[Kuudere]

how do you know if the person doing your gait analysis is good? do you have any to recommend?
i am considering to go for one as well because there is a lot of things i don't know about myself.
if i'm going to spend on that, i want to know that at least my money is well spent because it's quite ex.

i believe that early prevention is better than cure in terms of running injuries.

I did mine with my coach in the past and it was a free assessment, so it's not as detailed as the gait analysis done outside. But basically got assessed for what type of feet I have (neutral) and foot landing (mid foot).



For this guy here, he has an issue with heel striking, which causes his injuries. Was later corrected by taking shorter strides but faster turnovers, which helps to not only reduce his injuries but maintain his pace.

There's many other aspects to running like arm swing, posture, breathing technique and flexibility, which I am not sure if it's covered by gait analysis, but I didn't end up getting those assessed.

 

[ctan84]

$4000+ a year. Not expensive at all.. LOL... My new calibrated opinion.

Actually if you just want to dip your toes into the world of 1-1 coaching and not pay such a high price, you can consider using the coaches on the TrainingPeaks platform. Comes with a 30-day money-back guarantee if you are not satisfied.