jogging and motivation thread

[Ender]

lol, same distance, almost same time as me, an old man.

Seems like this thread alot of >50 yo unkers.

 

[Kuudere]

I see. Jia you for the 5km training

Yeah just going to use a simple strategy.

Week 1: 6 x 400m at 1.5-1.6k pace (r90) (track), 2k @ 5k pace (straight road)
Week 2: 2 x (4 x 400m) at 1.5-1.6k pace (r90, r3 between sets) (track), 2.2k @ 5k pace (straight road)
Week 3: 8 x 400m at 1.5-1.6k pace (r90) (track), 2.4k @ 5k pace (straight road)

Every week, increase threshold distance by 200m at race pace. After week 3, start doing 3k pace intervals which will be useful for >=2.6k. Eventually, reach 5k pace intervals and threshold distance will be 4k at week 11. Last km, just grit your teeth and burst through during race day.

One day in 10k - 1hr 29min
One week in 10k - 1hr 28min
One month in 10k - 1hr 20min
One year in 10k - 59mins 59secs
Actually is my goal coming this Dec

I like the way you think about it. Running is about consistency. By being consistent, you'll improve. Goals have to be realistic if not burn out

Run RSR better,at least got chance zhun zhun 10km and not so much of a crowdfest.

RSR 5km routes in ECP is good, I know people that PB for the 5km running 16 min+ 5k. But WCP is not a good route. It's the slowest parkrun compared to the other 3. There's so many turns, even if the distance is accurate, it's not fantastic.

The ideal 10km race is 10km full straight, but that's usually not possible. 5km x 2 straight is the next best option and ECP has the length to execute this.

It's probably better than Skechers Run, but I would still prefer a better course. To put it simply, not a PB run.

 

[Lchlch]

That's mean can go HM run liao

Bro cannot. HM got time limit 4 hours.
I cannot make it.

 

[Lchlch]

Seems like this thread alot of >50 yo unkers.

I am one of them.

 

[Lchlch]

Wah got EDMW goddess there

Not cheap. $70 for 10km.

 

[Jeremy1]

Bro cannot. HM got time limit 4 hours.
I cannot make it.

Your 10K completed in 1.5 hours and you still have 2.5 hours to complete the remaining 11.1K so meaning you need a pace of 4.5Km per hour for the remaining run which is just maintaining a 13 minutes walking pace

 

[Jeremy1]

Seems like this thread alot of >50 yo unkers.

Too much time, nothing to do cause all kids grown up liao so take up cheap running hobby to keep fit

 

[dreamaurora]

Too much time, nothing to do cause all kids grown up liao so take up cheap running hobby to keep fit

When I ran the FM in Phuket, I saw quite a few Thai elderlies running just slightly behind 4:00 pacers on the opposite direction of the looping course. Really ah gong ah ma runs faster than me.

 

[Jeremy1]

In fact, just by walking (ok more like racewalking), the first time i ran 1.6k (2 rounds at my place) i stopwatched it at ~ 6 mins 20 seconds. Which is a wee bit below 4.00 pace. Q4 of 2022, or around 2 years 3 months of racewalking (i think i just brisk walked for a few months before adopting racewalking).
No other runs or jogs. Why i decided to run is coz i just got my Adidas Takumi Sen 8 and wanted to get into running, so i just timed it.

Ok so granted, i did SITs as well so that's sprinting, but not as if you'd need some specific running plans with structured training.

Why i racewalked, is also coz of similar to llchl thinking / reason, coz i wanted to protect my knees, coz i am also in my 50s, just like some of you here with the exact same thinking.

Later just ventured and "risked" into runs. And of coz now still sticking to 1.6k-10k "TT"s, long runs of 12k i do a bit here and there ba, lately i tried up to 16-18k but feeling a bit tired.

It's much easier for a person who is actively in sport to run than one who is not.

 

[Jeremy1]

When I ran the FM in Phuket, I saw quite a few Thai elderlies running just slightly behind 4:00 pacers on the opposite direction of the looping course. Really ah gong ah ma runs faster than me.

They're seasoned runners so you can't compared to them and they're already adapted to the weather there whereas you're not and comparing Phuket n Singapore weather, Phuket is even much hotter but less humid.

I ever walked 10km from Patong to Phuket Town before and it's really hot like hell.

So if you go to a cooler country, I am sure you can performed better than those old runners over there

 

[dreamaurora]

They're seasoned runners so you can't compared to them and they're already adapted to the weather there whereas you're not and comparing Phuket n Singapore weather, Phuket is even much hotter but less humid.

I ever walked 10km from Patong to Phuket Town before and it's really hot like hell.

So if you go to a cooler country, I am sure you can performed better than those old runners over there

Haha, yeah, Phuket was really hot when I was there. Few days straight of hot sun, only then yesterday finally it rained. No different than Singapore. Hanoi SC will be my first time running in cooler weather, I think I will try to set a PB there.

 

[Jeremy1]

Haha, yeah, Phuket was really hot when I was there. Few days straight of hot sun, only then yesterday finally it rained. No different than Singapore. Hanoi SC will be my first time running in cooler weather, I think I will try to set a PB there.

Hanoi

Had been waiting to visit there one day

 

[sph777]

Seems like this thread alot of >50 yo unkers.

and 1 30+ bui bui here

 

[sph777]

Yeah just going to use a simple strategy.

Week 1: 6 x 400m at 1.5-1.6k pace (r90) (track), 2k @ 5k pace (straight road)
Week 2: 2 x (4 x 400m) at 1.5-1.6k pace (r90, r3 between sets) (track), 2.2k @ 5k pace (straight road)
Week 3: 8 x 400m at 1.5-1.6k pace (r90) (track), 2.4k @ 5k pace (straight road)

Every week, increase threshold distance by 200m at race pace. After week 3, start doing 3k pace intervals which will be useful for >=2.6k. Eventually, reach 5k pace intervals and threshold distance will be 4k at week 11. Last km, just grit your teeth and burst through during race day.

I like the way you think about it. Running is about consistency. By being consistent, you'll improve. Goals have to be realistic if not burn out

RSR 5km routes in ECP is good, I know people that PB for the 5km running 16 min+ 5k. But WCP is not a good route. It's the slowest parkrun compared to the other 3. There's so many turns, even if the distance is accurate, it's not fantastic.

The ideal 10km race is 10km full straight, but that's usually not possible. 5km x 2 straight is the next best option and ECP has the length to execute this.

It's probably better than Skechers Run, but I would still prefer a better course. To put it simply, not a PB run.

Actually WCP if u can plan the route to go down to pasir panjang. Then, less turns, I think the parkrun there not as many turns as the one in bay east garden (1,25km one turn) but bay east garden definitely more scenic.

 

[sph777]

Yeah just going to use a simple strategy.

Week 1: 6 x 400m at 1.5-1.6k pace (r90) (track), 2k @ 5k pace (straight road)
Week 2: 2 x (4 x 400m) at 1.5-1.6k pace (r90, r3 between sets) (track), 2.2k @ 5k pace (straight road)
Week 3: 8 x 400m at 1.5-1.6k pace (r90) (track), 2.4k @ 5k pace (straight road)

Every week, increase threshold distance by 200m at race pace. After week 3, start doing 3k pace intervals which will be useful for >=2.6k. Eventually, reach 5k pace intervals and threshold distance will be 4k at week 11. Last km, just grit your teeth and burst through during race day.

I like the way you think about it. Running is about consistency. By being consistent, you'll improve. Goals have to be realistic if not burn out

RSR 5km routes in ECP is good, I know people that PB for the 5km running 16 min+ 5k. But WCP is not a good route. It's the slowest parkrun compared to the other 3. There's so many turns, even if the distance is accurate, it's not fantastic.

The ideal 10km race is 10km full straight, but that's usually not possible. 5km x 2 straight is the next best option and ECP has the length to execute this.

It's probably better than Skechers Run, but I would still prefer a better course. To put it simply, not a PB run.

Your track background really helps u with your pre race buildup

 

[milkiee]

and 1 30+ bui bui here

me too. late 30s buibui.

 

[dreamaurora]

me too. late 30s buibui.

Me uncle already, 42 yo.

 

[Jeremy1]

I think I am the oldest here

 

[Ender]

I think I am the oldest here

I counted 3 > 55 and one >50. I am the >55 cat.

 

[Jeremy1]

I counted 3 > 55 and one >50. I am the >55 cat.

Yes, I also belong to > 55 one