jogging and motivation thread

[Jeremy1]

Runners overtaking cyclists is normal actually. Runner running longer than the cyclist, then that one is less common.

Possible for runners to overtake cyclists

It's usually the other way

 

[fatesealer]

Slow down avg. pace to 6.35/km, increase your distance by 1km each week.

Week 1: 4km @ 6.35
Week 2: 5km @ 6.35
Week 3: 6km @ 6.35
....

Wouldn't running at this pace makes it seems like I'm taking baby steps? But thank you for the advice! Maybe I will try to run much much slower if I wanna hit distance. Maybe I was a bit too obsessed with the timing too.

 

[WussRedXLi]

Cham. Today run/walk 4.44km with avg pace 6min30s.
Is it better to slow jog all way through or do semi run walk but not until HIIT level?
I just realize you all talk zone, my Xiaomi fit app is just light intensive aerobic anaerobic. This is same thing right?

For health non racing purposes , just keep it at the 2nd one from the bottom and you will be good.
Just keep at it, and if you have time slowly increase the distance as well. After some time, you might even find that you can do nearly every day by increasing the number of sessions instead of doing longer sessions.
At this level, if you do not increase more than 10-20% / week, it is unlikely to get you injured.

 

[Jeremy1]

That's the thing for me, it felt like I have ran slow enough. I sometimes couldn't tell as well if my pace had picked up or slowed down. It felt like if any slower, I might as well brisk walk.

Can checked your watch ?

Once you slow down, your heart rate will also dropped and you will feel more comfortable to go further.

 

[Jeremy1]

Wouldn't running at this pace makes it seems like I'm taking baby steps? But thank you for the advice! Maybe I will try to run much much slower if I wanna hit distance. Maybe I was a bit too obsessed with the timing too.

6.35 pace is very fast for me liao

If this pace to you is slow, then I think you can easily complete a FM liao

 

[Kuudere]

Wouldn't running at this pace makes it seems like I'm taking baby steps? But thank you for the advice! Maybe I will try to run much much slower if I wanna hit distance. Maybe I was a bit too obsessed with the timing too.

Yes it will feel weird at first, just need to take shorter strides and lower your cadence also.

Possible for runners to overtake cyclists

It's usually the other way

Definitely more possible than runner running longer than cyclists

Runners can overtake but as you said, will eventually stop earlier. You can basically run vo2max (zone 5) for 12 minutes and outrun cyclists. But beyond that, you'll run out of stamina.

 

[Jeremy1]

@fatesealer

But the question is do you feel boring running at a slower pace

If I can run at a much faster pace n complete a running event fast, wouldn't it be much better ?

 

[Kuudere]

Forgot to mention another thing since you do 2-3 runs/week @fatesealer

Your 2nd run can be same pace @ 5.35.

Week 1: 3.1km @ 5.35
Week 2: 3.2km @ 5.35
Week 3: 3.3km @ 5.35

...

Increase by 100m of that fast pace every week. You now have a system which allows you to run longer and sustain your fast pace over longer distance, without exerting you too much.

 

[fatesealer]

Yes it will feel weird at first, just need to take shorter strides and lower your cadence also.

What would be a good cadence for me to hit long distance running? Other than the mental gymnastics that I need to pull, I would like to try at least hitting 4km and set it as a baseline for my casual runs.

 

[fatesealer]

@fatesealer

But the question is do you feel boring running at a slower pace

If I can run at a much faster pace n complete a running event fast, wouldn't it be much better ?

Indeed I do feel bored running at slower pace but not being able to hit long distance is kind of a bummer to me. Ideally I would like to maintain my current pace and cadence and hit long distance running but I know that I can't have my cake and eat it too.

 

[sph777]

He just posted he is going GCM.lol. if he said this you, means he is targeting his NR.

He asked me cause I think most of his academy people and friends going but I said not this year as I got young child

 

[Jeremy1]

Indeed I do feel bored running at slower pace but not being able to hit long distance is kind of a bummer to me. Ideally I would like to maintain my current pace and cadence and hit long distance running but I know that I can't have my cake and eat it too.

You cannot hit long distance with your current pace because it's too fast for you and your heart can't take it so by going at a slower pace and through time, you should be able to achieve your goal.

 

[raylong]

Yup, must really put aside ago and follow my watch to pace myself correctly. Better to take it easy and have more mileage.

Actually what I meant is time base volume is more important. Distance is a relative thing, some take 2 hours to complete 40km while other can take 7 hours.

 

[Ender]

Actually what I meant is time base volume is more important. Distance is a relative thing, some take 2 hours to complete 40km while other can take 7 hours.

That is correct, or at least this is the philosophy I am adopting for the last two years when I embarked on TAO training. Volume is time base rather than distance base.. intensity is pace base rather than HR base.
Idea is you spend a certain duration in that zone so regardless if you are elite or average runner, your TRIMP score is the same. I.e in singlish, the siongness is the same for the workout. Hence muscle, skeletal and aerobic gain from the training should relatively be the same proportion.
If it's distance base, the average runner in the same intensity zones as the elite runner will have a harder time, coz he spend a longer time is that same intensity zone. i.e his trimp score is higher than the elite and a supposedly same workout ended up more siong than the elite.

But my advise is to use pace base training intensity zone when you have a target pace for a race. Else for self diy with no race goal , I prefer HR intensity zoning.

 

[Jeremy1]

Actually what I meant is time base volume is more important. Distance is a relative thing, some take 2 hours to complete 40km while other can take 7 hours.

That's what I wanted to achieve.

Pace to me is not really that important if I can complete a long distance run

 

[huattoeat]

Got any lobang for daily trainers?

Running not cheap leh if got alot mileage. I weekly around 35-50k nias

 

[dreamaurora]

Got any lobang for daily trainers?

Running not cheap leh if got alot mileage. I weekly around 35-50k nias

Just get last season Gel Kayano, Gel Nimbus or GT2000 lar. Asics shoes are very well built and I ran them up to 800 km and they still look ok.

 

[Kuudere]

What would be a good cadence for me to hit long distance running? Other than the mental gymnastics that I need to pull, I would like to try at least hitting 4km and set it as a baseline for my casual runs.

Usually ~160 - 180 SPM, but it gets better as you continue running more.

My first year of running was like that, run 4-6km as my max distance in my runs.

Indeed I do feel bored running at slower pace but not being able to hit long distance is kind of a bummer to me. Ideally I would like to maintain my current pace and cadence and hit long distance running but I know that I can't have my cake and eat it too.

You can not only enjoy cake but also laksa if you go with my strategy. But since you are targeting 4km for the time being:

First run can be like this:

Week 1: 3k 6.35
Week 2: 3.2k 6.35
...

So essentially, your easy run distance will be longer than your fast run as time pass. You might find this easy, but since the increments are minor, you'll not get injured.

 

[milkiee]

That is correct, or at least this is the philosophy I am adopting for the last two years when I embarked on TAO training. Volume is time base rather than distance base.. intensity is pace base rather than HR base.
Idea is you spend a certain duration in that zone so regardless if you are elite or average runner, your TRIMP score is the same. I.e in singlish, the siongness is the same for the workout. Hence muscle, skeletal and aerobic gain from the training should relatively be the same proportion.
If it's distance base, the average runner in the same intensity zones as the elite runner will have a harder time, coz he spend a longer time is that same intensity zone. i.e his trimp score is higher than the elite and a supposedly same workout ended up more siong than the elite.

But my advise is to use pace base training intensity zone when you have a target pace for a race. Else for self diy with no race goal , I prefer HR intensity zoning.

i got a race in about 4 months time and i'm still doing mostly economy run.
there are not many threshold runs for me actually.

however, it seems that the base training actually translate to my threshold run as i was able to run near my threshold pace while keep my HR just right below Z4. even though it was the run was only 20mins long, i am still surprised by the improvement.

one thing that bothers me is that i can only keep my HR at Z2 only at the first 35mins of my run. after that my HR will drift over to the Z3 and even at the low end of Z4 for the next maybe 1 hour. is it suppose to be like that? Or should I just not bother about my HR because its pace based training for TAO. It makes me wonder I should lower my pace further in the next PE assessment so that i can stay in Z2 longer for my economy run.

Master @Ender , can I have your opinion on this matter?

 

[raylong]

That is correct, or at least this is the philosophy I am adopting for the last two years when I embarked on TAO training. Volume is time base rather than distance base.. intensity is pace base rather than HR base.
Idea is you spend a certain duration in that zone so regardless if you are elite or average runner, your TRIMP score is the same. I.e in singlish, the siongness is the same for the workout. Hence muscle, skeletal and aerobic gain from the training should relatively be the same proportion.
If it's distance base, the average runner in the same intensity zones as the elite runner will have a harder time, coz he spend a longer time is that same intensity zone. i.e his trimp score is higher than the elite and a supposedly same workout ended up more siong than the elite.

But my advise is to use pace base training intensity zone when you have a target pace for a race. Else for self diy with no race goal , I prefer HR intensity zoning.

Btw simi is TAO ah?