jogging and motivation thread

[Jeremy1]

My recovery time is 3 days, will actually do recovery/easy runs for the next 2 days and take a break from running on monday

If you do recovery/easy runs for the next 2 days, wouldn't your recovery time will be extended to more days ?

Actually, my recovery yesterday was only 1 day but due to I run and exercise again today, it extended to another day.

I thought when I never used my Garmin Watch to record my run, it's will never take into consideration but I was wrong.

 

[WussRedXLi]

Not a full send and redlining, i could sustain a bit longer for 10k with that kinda HR in 160s but dont wanna whack that long lah it's pointless, a bit tired coz been hard cycling session with sprints/climbs for 1hr and later extended session for another nearly 5 hours was on Wed and also just now prior to knock off for 2 hrs with 1.5hrs OT i had been running around and stressed out like a headless chicken, mentally shagged already.

So i believe is got improvement from my feeling and recent other 5k run and also recent 10K TTs, and looking at the heart rate now.

Regardless, really no need to be that super accurate since it's for fun, no prize. And besides i am not a pure runner.....just play play. (training to do dualthlon anyway, so being super accurate dont matter, the transition between the disciplines can totally screw you up).

With my weekly running mileage of 20-25k, i think ok ba.,......

 

[WussRedXLi]

Actually what i really wanna do is a 5k and 10k road TT on the bike. Location is a 1.25km loop on the roadss near MB area. But it's even more difficult coz really gotta be early / late + good weather. Distance based on google map distance measurement and then GPS of coz. Anyway all of these stints are far away from building obstructions here South side

 

[WussRedXLi]

That kind of pace in the midday afternoon under the sun.....just see the shadow (and you know how high the Heat Index could be at MB area....is higher than other parts of SG, i shared that a few times before), HR 120. Somemore these are young fellas so that could be zone 1. KNN

 

[xllms]

20240413 15degC saucony endorphin pro 3
narrow window without rain
17.26km @ 6'14"

 

[xllms]

If you do recovery/easy runs for the next 2 days, wouldn't your recovery time will be extended to more days ?

Actually, my recovery yesterday was only 1 day but due to I run and exercise again today, it extended to another day.

I thought when I never used my Garmin Watch to record my run, it's will never take into consideration but I was wrong.

no need to recover fully 100% before next run. just listen to your body and don't over exert.

 

[WussRedXLi]

2.15pm live stream for women's. Rain forecasted though.........

 

[WussRedXLi]

20240413 15degC saucony endorphin pro 3
narrow window without rain
17.26km @ 6'14"

Also raining here SG liao, finally....... hot weather streak broken a bit, can have more options.
Not good for biking tho......cannot go fast. Esp those leaves and road markings when wet are killer. (no need to talk about grass, never ever get onto the grass areas when wet trying to avoid others)

 

[xllms]

Also raining here SG liao, finally....... hot weather streak broken a bit, can have more options.
Not good for biking tho......cannot go fast. Esp those leaves and road markings when wet are killer. (no need to talk about grass, never ever get onto the grass areas when wet trying to avoid others)

the bush hammered granite finish pavements are wet here and I almost slipped when I ran down and up slopes, had to slow down and take small steps. outsole of the saucony endorphin pro 3 cmi.

 

[Kuudere]

If you do recovery/easy runs for the next 2 days, wouldn't your recovery time will be extended to more days ?

Actually, my recovery yesterday was only 1 day but due to I run and exercise again today, it extended to another day.

I thought when I never used my Garmin Watch to record my run, it's will never take into consideration but I was wrong.

Quite expected for me since I did a long run followed by threshold run the next day. So, I definitely need more recovery time. Slow runs wouldn't really affect the recovery time so much since I am not pushing my weekly mileage above 50km/week.



1.37 min off my 6km PB, but good enough. Probably can cut another 30s off if I wear carbon-plate shoes. Will take some time to reach the PB, will aim for 4.20 min/km next week

 

[Jeremy1]

Quite expected for me since I did a long run followed by threshold run the next day. So, I definitely need more recovery time. Slow runs wouldn't really affect the recovery time so much since I am not pushing my weekly mileage above 50km/week.



1.37 min off my 6km PB, but good enough. Probably can cut another 30s off if I wear carbon-plate shoes. Will take some time to reach the PB, will aim for 4.20 min/km next week

Your slow run is 4.20min/km pace

Slow run that's mean your heart rate should be at easy zone 2 in order not affecting the recovery timing ?

 

[Kuudere]

Your slow run is 4.20min/km pace

Slow run that's mean your heart rate should be at easy zone 2 in order not affecting the recovery timing ?

Easy for me is 5.20-5.30 min/km.

4.20 min/km slow run, don't know of Singaporeans that run that fast for easy runs. Even those that can run under 34 min 10k in Sg, run 4.35 - 4.45 min/km slow runs. Mostly high 4s.

If run too fast, then legs get too fatigue. Defeats the point of easy runs.

 

[Jeremy1]

Easy for me is 5.20-5.30 min/km.

4.20 min/km slow run, don't know of Singaporeans that run that fast for easy runs. Even those that can run under 34 min 10k in Sg, run 4.35 - 4.45 min/km slow runs. Mostly high 4s.

If run too fast, then legs get too fatigue. Defeats the point of easy runs.

But at that pace, your heart rate should be high ?

I think till the day I died also cannot achieved that kind of pace outside.

 

[Kuudere]

But at that pace, your heart rate should be high ?

I think till the day I died also can achieved that kind of pace outside.

Of course, it's high. If 4.21 min/km is my easy pace, then I will be a sponsored athlete.

My goal for this year is 4.21 >> 4.05 for the 6km w/o carbon plate shoes. Was able to achieve that in the past with 25+km weeks.

Have slowly doubled my mileage over 1.5 month from 25+km to 50+km so I can reach that pace faster.

 

[Jeremy1]

Of course, it's high. If 4.21 min/km is my easy pace, then I will be a sponsored athlete.

My goal for this year is 4.21 >> 4.05 for the 6km w/o carbon plate shoes. Was able to achieve that in the past with 25+km weeks.

Have slowly doubled my mileage over 1.5 month from 25+km to 50+km so I can reach that pace faster.

I read that in order to maintain your running pace, we need to stay in Zone 2

 

[Ender]

After you put the training, and gain enough mileage, done a significant portion of your long run with marathon pace, what racing strategy to adopt during race day?

Can consider this 10/10/10 strategy.

https://runningmagazine.ca/sections/training/try-the-10-10-10-marathon-method-for-perfect-pacing/

Try the 10/10/10 marathon method for perfect pacing​

 

[ctan84]

I read that in order to maintain your running pace, we need to stay in Zone 2

All those zone 2 / easy 80-20 polarization studies weren't done on masters / elderly athletes. For much older athletes like yourself, the research is showing that higher intensity shorter runs with plenty of recovery are much more beneficial than clocking slow long mileage.

 

[luei74]

I don't think my 50s body can achieve <7 or 6min/km too

Decided to go for a slightly longer distance and rest for two days after each run.

 

[Jeremy1]

All those zone 2 / easy 80-20 polarization studies weren't done on masters / elderly athletes. For much older athletes like yourself, the research is showing that higher intensity shorter runs with plenty of recovery are much more beneficial than clocking slow long mileage.

I don't think it's practical for older people to participate HM using the higher intensity run method.

Before reaching the finishing line, maybe already landed in hospital liao

 

[Jeremy1]

I don't think my 50s body can achieve <7 or 6min/km too

Decided to go for a slightly longer distance and rest for two days after each run.

I followed you