jogging and motivation thread

[Ender]

Hong Kong shd still be somewhat good weather to run.

Over here is NBCB lately, even cycling a bit warm and gotta slow the pace a bit. (just last night a wee bit cooler, i think tonight can hoot also )

Still not the worst yet, coz the breeze still got cooling effect last night. Wait till June, wah, the wind blowing at your face is warm.

 

[Ender]

Interesting run..LOL.. The entitlement and free gift would be interesting. BTW, read the comment, some said possible April Fool joke.

 

[WussRedXLi]

Still not the worst yet, coz the breeze still got cooling effect last night. Wait till June, wah, the wind blowing at your face is warm.

They said this year seems set to be warmest year again even tho it's still rather early into the year ( plus no super / strong el nino effect somemore).
May supposed to be climatologically our warmest month overall averaged out.


http://www.weather.gov.sg/climate-climate-of-singapore/

Compared to countries in the temperate regions, temperatures in Singapore vary little from month to month and also from day to day. The daily temperature range has a minimum usually not falling below 23-25ºC during the night and maximum not rising above 31-33ºC during the day. May has the highest average monthly temperature (24-hour mean of 28.6ºC) and December and January are the coolest (24-hour mean of 26.8ºC).


Anyway i got ready and bought this for bike training. I have 2 other nice quality tops but those are more for aerodynamics. One of them has such a pattern, really when the recent dry wind blew through and then the material is wet, really can feel the cooled air. As usual, don't dare to get White.
But black is fine, since usually i excuse sunlight one.

https://item.taobao.com/item.htm?_u=k1u0hcibd59c&id=529330632551&spm=a1z09.2.0.0.34942e8dZ3Qd2o

 

[xllms]

A week is a micro cycle. If your leg fatigue right on a day or two, especially after peak mileage, then it is expected. But if it is fatigue constantly, got to reduce your training load and gradual built up your base. Look at your weekly training load numbers on Coros. Go under it for the next week, then slowly built up from there to Coros normal range.
There was a time my legs were constantly fatigue and sore, that I need to resort to foam rolling and massage with gun, though not much help. That was during one of the SCSM training before COVID. the training plan was too advanced for me to take. First time experience what is burnt out, coz I was losing weight too even though i thought I was eating alot.

dont think training load too much cos last 2 runs were
6 days ago (6+7km)
10 days ago (10+12km)

 

[WussRedXLi]

Interesting run..LOL.. The entitlement and free gift would be interesting. BTW, read the comment, some said possible April Fool joke.

The recent car free sunday i already got my kick of running / biking around in groups liao. I started at 0530hr somemore, literally zero pple, only 1-2 cyclist then. After that got more and more joined, but more than sufficient with 30-45 mins of LT2 HR blasting around.
Rounded the route until peng / vomit. I went there 3X and returned home (800m away nia) for cool drinks / breakfast pang sai. My kid joined me during the 2nd session. 3rd session from 1015h to just prior to 1100hr closing time was rather warm.

No need and no pull factor to join simi OCBC ($89) or any paid runs liao. Satisfied for FOC

 

[Kuudere]

I think I am doing one last set of 6X800 next week as I want to see how it is when I am fully fit. But yeah closer to the race will probably change it up

6 x 800 is more of a 5k indicator workout though, might as well use that as an opportunity to transit into something like 10 x 800 @ lactate threshold pace. In that way, you wouldn't have much of an issue scaling up to 10 x 1k or 5 x 2k.

As long as you're running at lactate threshold, you are already improving HM pace. 6 x 800 doesn't offer as much gains on it's own from a HM perspective and has to be paired with a long threshold run, because the pace although fast, needs to be scaled up to longer distances.

I would instead do a long interval session (scaling) and convert the long threshold run into long easy run. Helps with recovery and injury prevention since you don't want to exert so much in the last few weeks.

 

[Ender]

They said this year seems set to be warmest year again even tho it's still rather early into the year ( plus no super / strong el nino effect somemore).
May supposed to be climatologically our warmest month overall averaged out.


http://www.weather.gov.sg/climate-climate-of-singapore/

Compared to countries in the temperate regions, temperatures in Singapore vary little from month to month and also from day to day. The daily temperature range has a minimum usually not falling below 23-25ºC during the night and maximum not rising above 31-33ºC during the day. May has the highest average monthly temperature (24-hour mean of 28.6ºC) and December and January are the coolest (24-hour mean of 26.8ºC).


Anyway i got ready and bought this for bike training. I have 2 other nice quality tops but those are more for aerodynamics. One of them has such a pattern, really when the recent dry wind blew through and then the material is wet, really can feel the cooled air. As usual, don't dare to get White.
But black is fine, since usually i excuse sunlight one.

https://item.taobao.com/item.htm?_u=k1u0hcibd59c&id=529330632551&spm=a1z09.2.0.0.34942e8dZ3Qd2o

I do recall somewhere around QingMing (april) will have a short spell of rainy period.

These skin tight works well when it is wet. The UTO singlet I bought from TaoBao , has the tendency to stick to the body when it is wet. Many runners don't like that. Initially I am not used to UTO singlet stuck to me. Until when there a small breeze. Really can feel the heat loss. It's like the sweat evaporated from the singlet can be felt. Now I psych myself to get use to this sticky sweaty singlet.

 

[Ender]

I need some advice regarding my running schedule.
I'm not preparing for any specific event, and most of my other training days are dedictated to strength training.
I can only dedicate two days per week to running.
One of my runs consists of a long distance of 10 KM or more, mostly on trails at Zone 2.

Given my limited time with only two days available for running each week, should i priortize intervals or a lactate threshold run for my session session?

Since no HM or FM race to train, 10km is a decent distance for an easy day for a fit guy who has other non running focus exercises. And there's no need to include LSD in your schedule. Two days per week, one high intensity day, to maintain aerobic fitness /VO2macx and one easy 10 +-km for minimal base building.. the high intensity day , just ownself do weekly rotation between threshold (20 to 40mins exclude warm up and cooldown time) intervals ( read some of the post here for various suggestion) and tempo run (7--10km) for shiok run.

 

[Ender]

Hong Kong shd still be somewhat good weather to run.

Over here is NBCB lately, even cycling a bit warm and gotta slow the pace a bit. (just last night a wee bit cooler, i think tonight can hoot also )

I watched some HK running video, would really want to do a running trip there to explore HK trail running. No racing, just want to explore.

 

[WussRedXLi]

 

[WussRedXLi]

I watched some HK running video, would really want to do a running trip there to explore HK trail running. No racing, just want to explore.

I went Tai mo shan before, wah....no joke. Just (fast) hiking.

 

[sph777]

6 x 800 is more of a 5k indicator workout though, might as well use that as an opportunity to transit into something like 10 x 800 @ lactate threshold pace. In that way, you wouldn't have much of an issue scaling up to 10 x 1k or 5 x 2k.

As long as you're running at lactate threshold, you are already improving HM pace. 6 x 800 doesn't offer as much gains on it's own from a HM perspective and has to be paired with a long threshold run, because the pace although fast, needs to be scaled up to longer distances.

I would instead do a long interval session (scaling) and convert the long threshold run into long easy run. Helps with recovery and injury prevention since you don't want to exert so much in the last few weeks.

Actually other than tuesday and sat, every other day I do long easy runs

 

[WussRedXLi]

 

[WussRedXLi]

 

[WussRedXLi]

 

[Ender]

LOL this runner in the wrong still show middle finger.

 

[Kuudere]

Actually other than tuesday and sat, every other day I do long easy runs

The 1.36 HM runner I know, just did this workout.

8 x 800m (3 min rest), 2 x 400m (3 min rest), 4 x 200m (2 min rest)

Standing rest

800m: 3.12, 3.12, 3.08, 3.12, 3.14, 3.15 (0.81km), 3.14 (0.81km), 3.11

2 sets out of 8 > 4.00/km pace, the 3.14 @ 0.81km borderline hit

400m: 1.28, 1.30 (0.41km)

Both sets @ 3.40/km pace (1.28 per 400m)

200m: 0.40 (0.21km), 0.39, 0.39 (0.21km), 0.38

 

[sph777]

The 1.36 HM runner I know, just did this workout.

8 x 800m (3 min rest), 2 x 400m (3 min rest), 4 x 200m (2 min rest)

Standing rest

800m: 3.12, 3.12, 3.08, 3.12, 3.14, 3.15 (0.81km), 3.14 (0.81km), 3.11

2 sets out of 8 > 4.00/km pace, the 3.14 @ 0.81km borderline hit

400m: 1.28, 1.30 (0.41km)

Both sets @ 3.40/km pace (1.28 per 400m)

200m: 0.40 (0.21km), 0.39, 0.39 (0.21km), 0.38

He is improving a lot speed wise.

 

[WussRedXLi]

 

[WussRedXLi]

Wow.....past 3 weeks have been trying to concentrate on the eccentric portion of my strengthening stuff. Really can feel improvement and increase in the number of reps particularly the pull ups in which i had been stagnating for a few months.

You all can try.....eccentric portion slowly release for 4-5 seconds.

Think something to do with the total duration of the muscles under tension.