jogging and motivation thread

[animeonegai]

the timing above is rather slow liao....me 45-55 yr old range...i sense some form of sarcasm here

anyway, for someone like me after running for more than a year,
6km should be completing within 34min (within 5'30" av)
10km should be completing within 57min (within 5'38" av)

It ok. I only close to middle age. this my timing.

 

[xllms]

20240710 29degC 乔丹飞影PB3.0
5.04km @ 5'47" av
5.23km @ 7'24" av return run.

 

[xllms]

It ok. I only close to middle age. this my timing.

if you can sustain your pace at around 5'15" for the middle 3km, with some training, am pretty sure you can clock an average of 5'15-5'20+" for the entire 5km.

 

[xllms]

Damn. No form. Cough and cold strikes again. First run since my last week satki 10k. Today cannot even sustain 8:30/km

after effects of cough and cold takes some time to go off. take it easy on your body.

 

[xllms]

You should incorporate more slower pace, low-effort runs at 7.00-7.20 min/km pace.

For me, I did 5 x 800m w/ 2min rest + 2km warm up/cooldown yesterday. Today, I did 2 x 2k w/ 75s rest + 6km warm up/cooldown. Tomorrow, rest day so I can actually recover properly. The remaining days easy pace, with a long run. I might consider doing a 2.8km threshold run if the weather is ideal, but that's optional since I already did my 2 x 2k today.

Shouldn't be an issue, in fact with a slower pace, you will benefit more from it.

since now my body doesn't seem able to tahan longer distances, i am returning to 2xshorter runs. one leg will be faster,eg. 5-6km av 6min/km, return leg slower 5-7km av 7-8min/km
in both runs, i will try to run as fast as i can in the final 1km.
will try to squeeze in a day of intervals during the week

 

[xllms]

Just try out this shoes

Cloudeclipse

i was looking at this earlier this year as a pair of walking shoes and ended up with a SKECHERS equivalent in a form of GoRun SwirlTech Speed Slip-ins But OnCloud Eclipse is definitely a better shoe overall, especially for running.

 

[WussRedXLi]

For walking gait(s) (brisk and racewalk or even just normal walking), best to stick to thinner type midsoled shoes, at most up to 30-33mm range. Forgot what's the simi leverage reason, can google for it.

 

[Soomp!]

I just had jogged and is back ...

 

[WussRedXLi]

Not meddling in the politics coz usually there is more than meets the eye..... but...

Actually if talking about age, it does seem that even for the 30-35 bracket, many people are still in their best shape. But of coz that is for the general population. Not so sure about top-tier world-class pro elites who do nothing but train + recover (not amateur elites or even partial pro level elites who get sponsored/endorse products/brand ambassador but also have their own unrelated biz or day job)

Running 10k

Cycling 10k

 

[Lchlch]

i was looking at this earlier this year as a pair of walking shoes and ended up with a SKECHERS equivalent in a form of GoRun SwirlTech Speed Slip-ins But OnCloud Eclipse is definitely a better shoe overall, especially for running.

Is it expensive?

 

[xllms]

Is it expensive?

bought in SH Outlet, approx. S$100+/-. Not sure if it can be found in SG.

Not meddling in the politics coz usually there is more than meets the eye..... but...

Actually if talking about age, it does seem that even for the 30-35 bracket, many people are still in their best shape. But of coz that is for the general population. Not so sure about top-tier world-class pro elites who do nothing but train + recover (not amateur elites or even partial pro level elites who get sponsored/endorse products/brand ambassador but also have their own unrelated biz or day job)

Running 10k

Cycling 10k

i tend to agree with SRY, in sports, it should be based on performance and ability to perform during the event. But i guess, as you said, it may not be as simple. The public only knows so much.

 

[WussRedXLi]

After googling, I think I had retrocalcaneal bursitis on my right feet.

My ball behind swollen

Bro, usually i dont wanna be internets doctor or dish out medical advice......

But side topic a bit, if you are comfy, you wanna try some NSAIDs and see if it cuts the swelling / pain / inflammation? Do that only if you have no side effects with NSAIDs, namely GI issues. (Worst is some sensitive folks have GI bleeding and those crap).
It's not a big issue usually and it's very safe, but a small group of people do have issues.
I think the pain/swelling can be fixed within 5 days. Dont take more than 3-5 days of coz.

It really helped me last year AHM. When i reached home at 9am from Sports Hub, i sat down on my computer chair and surfed net, 11am i could not even stand up from the chair. Needed help from my wife to stand up go toilet. That was when i really panicked, esp after i sat down again and i needed help coz my left knee got pain and "locked up". It probably was ITBS.

Was intending to go GP and MC and stuff on Monday, then i recalled maybe can take NSAIDs. Hooted my naproxen sodium first and then after 6hrs i whacked 120mg Arcoxia (eteroicoxib) within 3 hours i really could feel the improvement in pain and knee bend angle improving, Overnight and Monday morning ok liao....able to get up and ork.
By Tue 99% gone liao. But yeah 7 days later i tried longer run and iirc 9km the pain started to come back. So could only run shorter distances and see see if > 7-8k the discomfort comes back or not as in my case that is the distance that it usually starts.

It took like 2 months to be fully resolved.
Around 1 month later i hand/leg itchy liao, took up cycling to x-train, after that majority is cycling. But running still need, coz you might be fit but if whack running again w/o the training, you will get hurt.

 

[WussRedXLi]

Around 1 month later i hand/leg itchy liao, took up cycling to x-train, after that majority is cycling. But running still need, coz you might be fit but if whack running again w/o the training, you will get hurt.

ps. Have seen cycling pros with no real running habit/experience doing 2.5x FM and after training for a few months gunning low 2.40s somemore with cramps and stitching (imagine 2.30s shun shun).

Amateur cyclists (strong cycling club/group performance oriented cyclists doing TTs etc) doing 10k low 40 mins with zero running experience....the fella just did not run at all and hate running, 1st time run event join for fun coz corporate. But after that bai kar limping for the following week.

 

[Jeremy1]

Bro, usually i dont wanna be internets doctor or dish out medical advice......

But side topic a bit, if you are comfy, you wanna try some NSAIDs and see if it cuts the swelling / pain / inflammation? Do that only if you have no side effects with NSAIDs, namely GI issues. (Worst is some sensitive folks have GI bleeding and those crap).
It's not a big issue usually and it's very safe, but a small group of people do have issues.
I think the pain/swelling can be fixed within 5 days. Dont take more than 3-5 days of coz.

It really helped me last year AHM. When i reached home at 9am from Sports Hub, i sat down on my computer chair and surfed net, 11am i could not even stand up from the chair. Needed help from my wife to stand up go toilet. That was when i really panicked, esp after i sat down again and i needed help coz my left knee got pain and "locked up". It probably was ITBS.

Was intending to go GP and MC and stuff on Monday, then i recalled maybe can take NSAIDs. Hooted my naproxen sodium first and then after 6hrs i whacked 120mg Arcoxia (eteroicoxib) within 3 hours i really could feel the improvement in pain and knee bend angle improving, Overnight and Monday morning ok liao....able to get up and ork.
By Tue 99% gone liao. But yeah 7 days later i tried longer run and iirc 9km the pain started to come back. So could only run shorter distances and see see if > 7-8k the discomfort comes back or not as in my case that is the distance that it usually starts.

It took like 2 months to be fully resolved.
Around 1 month later i hand/leg itchy liao, took up cycling to x-train, after that majority is cycling. But running still need, coz you might be fit but if whack running again w/o the training, you will get hurt.

Yes, it's inflammation on below my ankle but not until that serious that I can't move.

Just that can feel an uneasy pressure on that area (red colour ) here when I exert force on it.

I think if I don't sprint n run slowly should still be okay but definitely not better than my left feet.

 

[Kuudere]

since now my body doesn't seem able to tahan longer distances, i am returning to 2xshorter runs. one leg will be faster,eg. 5-6km av 6min/km, return leg slower 5-7km av 7-8min/km
in both runs, i will try to run as fast as i can in the final 1km.
will try to squeeze in a day of intervals during the week

My watch gives me an idea of recovery hours I need after hard runs. Usually, if it's too hard, then I will do an easy run the following day. But if you have rest days in between, then it's possible to keep pushing.

If you are planning to do intervals, important to focus on running form, will help a lot.

Not meddling in the politics coz usually there is more than meets the eye..... but...

Actually if talking about age, it does seem that even for the 30-35 bracket, many people are still in their best shape. But of coz that is for the general population. Not so sure about top-tier world-class pro elites who do nothing but train + recover (not amateur elites or even partial pro level elites who get sponsored/endorse products/brand ambassador but also have their own unrelated biz or day job)

Running 10k

Cycling 10k

Running age matters a lot. If you run seriously for many years, then progress becomes harder from there. Gains will be smaller.

Minor changes like quit smoking/lose weight, also helps a lot.

Experience in racing also matters. If you race a lot, then you are already familiar with the distance and pace yourself well during the race, then progress also becomes hard.

If you accumulate a lot of lifetime mileage consistently, then you'll hit closer towards long distance potential.

Running events matters too. You can still focus on short distance running (100, 200) when older and decide not to transit into long distance. This boils down to personal choice and some being more of fast twitch runner.

Recovery time gets worse with age. Harder to recover from high intensity sessions. More optimal to take days off running or do easy runs or cross training.

*Need to be healthy, balance training more, nutrition becomes more important.
*Need more time to warm up, strides, drills before doing speed workouts.

 

[xllms]

My watch gives me an idea of recovery hours I need after hard runs. Usually, if it's too hard, then I will do an easy run the following day. But if you have rest days in between, then it's possible to keep pushing.

If you are planning to do intervals, important to focus on running form, will help a lot.

talking about watch, i am also monitoring based on the recommendations from the watch app (Coros).

Since i started running again these 2 weeks, even i am above 70%, my runs can be awful. One guess is that due to the change in temperature as SH has been overly hot and humid past 2 weeks after the prolonged rain period. Previously i have been running at autumn, winter and spring climate (Nov 23 till May 24).

Will keep running weekly and try to adapt accordingly.

 

[Ender]

Not meddling in the politics coz usually there is more than meets the eye..... but...

Actually if talking about age, it does seem that even for the 30-35 bracket, many people are still in their best shape. But of coz that is for the general population. Not so sure about top-tier world-class pro elites who do nothing but train + recover (not amateur elites or even partial pro level elites who get sponsored/endorse products/brand ambassador but also have their own unrelated biz or day job)

Running 10k

Cycling 10k

30 -35 is still prime in my opinion for distance running. But it takes legends like Bekele and Kipchoge to extend the same performance towards or beyond 40, not many can do it.

 

[Ender]

Yes, it's inflammation on below my ankle but not until that serious that I can't move.

Just that can feel an uneasy pressure on that area (red colour ) here when I exert force on it.

I think if I don't sprint n run slowly should still be okay but definitely not better than my left feet.

How often do you run in your supershoes? High stack height are not very good for easy days due to instability and slow pace.
I haven't touched my super shoes for a long time. My easy days are always on non plated, lower stack shoes, as the pace is much slower. Only long runs and higher tempo I bring out the super shoes. Long runs, is I need to acclimatized my feet to supershoes (train micro balancing calves muscles/tendons) and higher tempo san sharp turns are more stable workouts.

 

[Ender]

The bureaucracy we see in our local sports organization from SNOC , SA(last time) and now SAQ. They are vague on their selection criteria, come out reasons that are beyond the rules. And I read how this case of offer liao and retract the offer only after Quah already signed the form to accept the offer really leave a bad taste. Did SAQ apologize for the poor handling of retracting the offer.

 

[Ender]

ps. Have seen cycling pros with no real running habit/experience doing 2.5x FM and after training for a few months gunning low 2.40s somemore with cramps and stitching (imagine 2.30s shun shun).

Amateur cyclists (strong cycling club/group performance oriented cyclists doing TTs etc) doing 10k low 40 mins with zero running experience....the fella just did not run at all and hate running, 1st time run event join for fun coz corporate. But after that bai kar limping for the following week.

That guy has high VO2Max from his TDF training bah and gene. Need alot of base building (easy days) to build resilience. Strength training can only bring you not very far.