jogging and motivation thread

[dreamaurora]

My last 2 runs. Today was warm and humid but surprisingly I still managed to keep average HR below 140. Seems like my 3 runs cycle method bore good results.

From the start of the month I have lost 1 kg in weight, my easy pace increased to 6:40 and VO2 increased from 48 to 50 and still increasing.

I think I can aim at least 4 and half hour for Hanoi this November.

 

[WussRedXLi]

Ya I'm gonna try shorter distance like 100m. To get more of the feel and control.

Right now, seem like out of control after 150m.

Will try again on Tuesday or Wednesday.

Best results is no more than 15 seconds or so. That means 60-75m for SITs is optimal for majority of us. Leave 100m for the very advanced folks with specific needs.
Our ATP and PC systems max out at 15 seconds.
In between 2-3 mins standing recovery, preferably 3 mins+ to be safe. No need to do too many.

So my preference is actually to run fast, it's more natural to me.
Bike handling also quite a fair bit of neuro / muscle memory involved. Some people cannot ride fast coz in the first place they dont have enough balls to train fast in the first place .

 

[sales69]

Best results is no more than 15 seconds or so. That means 60-75m for SITs is optimal for majority of us. Leave 100m for the very advanced folks with specific needs.
Our ATP and PC systems max out at 15 seconds.
In between 2-3 mins standing recovery, preferably 3 mins+ to be safe. No need to do too many.

So my preference is actually to run fast, it's more natural to me.
Bike handling also quite a fair bit of neuro / muscle memory involved. Some people cannot ride fast coz in the first place they dont have enough balls to train fast in the first place .

Thanks that's interesting. Okay will try the shorter distance.

Save time as well for my bar workouts.

 

[PapaWith3Kids]

How about go to those shoe maker?

Last time I ever go to those in shopping centre once, the chap told me not worth it as it will peel again as the glue can’t stick to the foam well …

 

[Ender]

Last time I ever go to those in shopping centre once, the chap told me not worth it as it will peel again as the glue can’t stick to the foam well …

Try those china shoe glue. Can get from shopee or lazada, less than $2.
Another thing, when you look at your midsole, tha part where the outsole was glues to, do you see powdery or gritty white stuff there? It's an indication of midsole rot. No point to glue backif that's the case.

 

[Kuudere]

This uncle power.

This week I tried 12 x sprints. Distance marker 250m but Corus says 230m.

Fastest 53s. Lose to uncle by a big margin.

I did felt like I don't know how to sprint. Need to figure out and optimize my gait.

12 x 250m >> Basically you are running @ 800m pace and @ 1500/1600m workout volume. This means it's easier for you to scale down to 400m workout volume and pace.

https://www.trackandfieldcoach.com/blog/400-meter-training-track-field

This website shows you some 400m interval workouts.

Can do what WussRedXi mentions, work on 60-70m. Progress towards 150-200m, only if you are confident with 60-70m. Keep recovery times long so that you have the power to burst.

Predictor workouts in late season: 3 x 200m (4-5 min recovery) or 3 x 150m (3 min recovery)

https://speedendurance.com/2022/01/02/top-400m-predictor-workouts-favourite/

The following video below explains both predictor workouts for 400m race/time trials.



Other honourable mentions: 1) Plyometrics > box jumps, hopping, lunges, squats
2) Weight/strength training in gym
3) Hill sprint repeats

 

[WussRedXLi]

 

[WussRedXLi]

Thanks that's interesting. Okay will try the shorter distance.

Save time as well for my bar workouts.

Just quick google, this one seems to be longer with 30 seconds maximal effort but seems to have effect on 3k
I think even if not the best workout, it still seems to have an improvement effect.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5839711/

Another good thing i think think of is that at least it mixes things up and adds variety so you wont get bored, esp since it is pretty time efficient, 4 sets only need a little over 10 mins, and warm up with dynamic drills another 8-10 mins.
Good for days when you dont have time and so you dont really feel to run....you can even sprint in your home clothes that you intend to wash, just slot on your running shoes can liao.

 

[WussRedXLi]

 

[Godeau]

Question for the folks here, if you have to choose between these two, Adidas supernova rise or the Nike pegasus 41, which would you pick?

 

[WussRedXLi]

 

[PapaWith3Kids]

Try those china shoe glue. Can get from shopee or lazada, less than $2.
Another thing, when you look at your midsole, tha part where the outsole was glues to, do you see powdery or gritty white stuff there? It's an indication of midsole rot. No point to glue backif that's the case.

Thanks. No powder. Will try China glue thank you very much

 

[Ender]

Started my 5X 3min interval at 8pm. 32C average as recorded by my Coros. Hot weather.

 

[dreamaurora]

Started my 5X 3min interval at 8pm. 32C average as recorded by my Coros. Hot weather.

Yup, knn hot weather tonight.

Today I woke up with sore throat, runny nose and slight muscle ache. Yesterday night slight sore throat I suspect I caught a cold. Napped continuously today and after my recovery run just now I feel a lot better now.

 

[Ender]

Yup, knn hot weather tonight.

Today I woke up with sore throat, runny nose and slight muscle ache. Yesterday night slight sore throat I suspect I caught a cold. Napped continuously today and after my recovery run just now I feel a lot better now.

But the lower humidity makes the run bearable. My attire is relative drier compare to other nights and the coke from mcdonald has alot less condensation tonight too.

Rest well, hope you are able to run tomorrow.

 

[WussRedXLi]

2:51:24.
HM 1:18:36 (she'd smoke quite a fair number of our national triathletes)
She went to run with that Jap xmm ultra runner.

That means i have absolutely no way of attaining sub 3 even if i trained hard even for 1 more year and splurge overseas. So no need to even think about simi FM goal for the future.

 

[WussRedXLi]

 

[WussRedXLi]

2:51:24.
HM 1:18:36 (she'd smoke quite a fair number of our national triathletes)
She went to run with that Jap xmm ultra runner.

That means i have absolutely no way of attaining sub 3 even if i trained hard even for 1 more year and splurge overseas. So no need to even think about simi FM goal for the future.

Not sure which Puma shoe. DNE 3?

 

[standarture]

Consistency is key but I find taking a break helps your body fully recover and adjust, especially if you feel like your running not improving much. I came back from a 2 week holiday trip and was surprised to find out I can run 1km/hr faster than my norm comfortably.

 

[WussRedXLi]

She went to run with that Jap xmm ultra runner.

Managed to search for the vid of the Jap ultra runner

3:04:30