jogging and motivation thread

[Jeremy1]

I am referring to most generic plan that are usually 17 or 18 weeks plan. There are 12 weeks plan too, that is if you are already a seasoned runner with about more than 60 km/week average(not peak).

You can refer to this scheduler for the popular online free plans. But I would just try out the Garmin coach plan instead, since it's guided and comes with your Garmin 965.
https://www.expl.space/plan

I thought you are referring to the one organised by SCSM one.

 

[Ender]

I thought you are referring to the one organised by SCSM one.

Scsm just have weekend long runs if I am not wrong. The other days runs, got to OTOT.

 

[Jeremy1]

Scsm just have weekend long runs if I am not wrong. The other days runs, got to OTOT.

I thought they got organised free training in preparation for the coming Marathon.

 

[Kuudere]

I thought they got organised free training in preparation for the coming Marathon.

https://www.singaporemarathon.com/runners/training/

Seems like free, any runner can join even those not participating. Every alternate Saturday starting from end Aug.

 

[raylong]

my low ses solitary enjoyment on saturday, today i going for 11km jog when it stops raining... find it quite surprising the initial km brisking walking was faster than my jogging pace.

Very curious how long your shoe last ah? Last year I also walk a lot, not so far like yours, but all my shoes only last me 250km on average.

 

[Ender]

I thought they got organised free training in preparation for the coming Marathon.

just the weekend long runs, posted by @Kuudere . I have been to one session, the peak one at 32km. You can choose from the different paces, I think I chose to 5 hour one that time. The good thing about this is they have hydration points setup. So remove one of your headache of should you bring your water bottle, the time is base on elapse time. No such thing as pause your watch and take drink or toilet break, the pacers will leave you behind.

 

[Foetid]

Very curious how long your shoe last ah? Last year I also walk a lot, not so far like yours, but all my shoes only last me 250km on average.

no idea, i just started only, but previously i just wear my walk to grocery kind slippers to walk 30km but then gotten some abrasions at time. but i think definitely more than 250km, i dont create friction on the surface, its just lift off and touch down. i tried to race walk and use the back foot to really push but i dont have the race walk technique so just revert to normal brisk walking.

So instead change to wearing socks and this kind of shoe. i think its comfortable, breathable than even the normal jogging shoes. Also, its quite secure. i am low ses hence i only can afford such shoes. the comments stated need one size bigger and indeed accurate, its snug fit with bare foot and more snug with socks... For long distance walking, i really think its perfect.

https://shopee.sg/Couple-Anti-Slip-...thable-Hole-Shoes-555-i.544264417.12914136502

 

[Foetid]

Here's today performance, i thought i wasnt going to make it after yestd 37km walk..
Muscles abit tight but otherwise dont differ much from my previous runs. I also did 5 or 6 pull ups along the way.

 

[Jeremy1]

Very curious how long your shoe last ah? Last year I also walk a lot, not so far like yours, but all my shoes only last me 250km on average.

Walking should last much longer than running.

My NB Sneakers can easily last me couple of years. Not sure how many Km

 

[raylong]

For those wanting to DIY their own training plan for the coming SCSM, this video shows the breakdown and give example how to structure a training schedule based on the three popular training concept. Most training plans are close to the pyramidal training method, coz once invoke race pace training, it's pyramidal for average
runners.

Take note the below zoning uses a 3 zones system. A rough translation to the 5 zones system we talk about , Zone 1 is roughly be the zone 1/2 of 5 zones system, while zone 3 is roughly be in the zone 5 of the 5 zones system.

Talk in 3 zones below.

I suggest don't try the Norwegian method if your don't know your exact LTHR or pace to be exact. Their zone 2 threshold is running just under LT2 and not anywhere within zone 2, the Norwegians knows exactly where coz they literally measure their Lactate, <4mmol, for every 10min or so per lap. Ya, prick their finger for blood test, that serious.

Pyramidal



Polarize



Threshold (Norwegian) - I think there's an error in his Day 7, should be in Zone 3.

My one is close to pyramidal but is 85% 10% 5% can collect more mitochondrial

 

[WussRedXLi]

Wow.....


Tomorrrow morning's choice of muzik

 

[Jeremy1]

Anybody using good 3rd Party Insole in your running shoes ?

I just brought Cfoot Insole.

 

[raylong]

Currently my 5K is about 43 minutes.

To be able to finish in 30 minutes will need to run at a pace of 6 minutes which is too fast and even if I can reached that pace, I will never be able to maintain running at this pace for long.

Maybe when my right feet get better then see cause I don't want to stress my feet too much.

Sometimes in zone 2 no need to consistently 8:30/km pace. Can try sprint 6:30/km then stop and walk when reach 125bpm. Using this method I find myself gradually adapt to fast pace.

 

[Jeremy1]

Sometimes in zone 2 no need to consistently 8:30/km pace. Can try sprint 6:30/km then stop and walk when reach 125bpm. Using this method I find myself gradually adapt to fast pace.

Actually why my right feet behind swollen was because I was running on one of the day and then I sprinted and chase to clear the traffic light but in return sprained my right ankle, feel pain suddenly then I tried to slow down and continue the run and slowly it become more worse.

So now need to really protect it wait later cannot run.

Understand your method but isn't it better to be more consistent ?

Yes, I saw runners doing that in the Skechers Race recently.

 

[sales69]

i went to all branches yesterday n rebel v4 all left size12
left those stores an angry man

People now really very rich. 1080 V13 @ 200++ also hoot finish as if clearance sales!

 

[Jeremy1]

Walking should last much longer than running.

My NB Sneakers can easily last me couple of years. Not sure how many Km

That's why I had a lot of faith in NB.

Just imagine the sneakers can wore until the sole lining totally cannot be seen.

I think other shoes might already give way liao.

By the way all my NB sneakers are made in USA or England one.

 

[raylong]

Actually why my right feet behind swollen was because I was running on one of the day and then I sprinted and chase to clear the traffic light but in return sprained my right ankle, feel pain suddenly then I tried to slow down and continue the run and slowly it become more worse.

So now need to really protect it wait later cannot run.

Understand your method but isn't it better to be more consistent ?

Yes, I saw runners doing that in the Skechers Race recently.

Yes you are correct. Not every method is suitable for everyone. Maybe do more ankle exercise can help. Btw me very lamnua liao, only do once every 1 month. Same goes for other strength training.

 

[raylong]

People now really very rich. 1080 V13 @ 200++ also hoot finish as if clearance sales!

I used to be a goondo kia. Salesman whatever say this or that I nod my head.
Bondi 6 $218 buy. NB zante pursuit $180 buy

 

[Jeremy1]

I used to be a goondo kia. Salesman whatever say this or that I nod my head.
Bondi 6 $218 buy. NB zante pursuit $180 buy

Actually me too but then to me as long as it's something which you used it often, I think it's still worth the $$$ unlike things which become white elephant.

I brought a lot of useless things like I was so addicted to crystal online bidding and spend about $5K on those items

Expressions Weight Loss Program cost me $4K.

Waxing n IPL cost me $4K

A lot of useless expenses.

 

[Ender]

Sometimes in zone 2 no need to consistently 8:30/km pace. Can try sprint 6:30/km then stop and walk when reach 125bpm. Using this method I find myself gradually adapt to fast pace.

Agree, Fartlek for impromptu short burst on increase speed, like using landmarks such the next 5 or 10 lamp posts at tempo/threshold/above threshold, or a schedule workout like the Pickup Run or Progression run with a good finish fast(FF).

But I only do the above when in marathon training season. Off season, free and easy, is really just zone 2 steady state most of the time, I would say 99%. No methodology like pyramidal, periodize.