jogging and motivation thread

[Jeremy1]

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.

I thought when you not running for a while, your fitness level or stamina will dropped

 

[Ender]

I thought when you not running for a while, your fitness level or stamina will dropped

Complicated.

In training for race (not health or fitness) there are mainly three metrics to monitor closely until race day. Every trainer program has their own names or label for these 3 metrics. I am familiar with Elevated Strava (ES) naming of these metrics. ES called them Fitness, Fatigue and Form.

You maintain consistency with adding Load with trainings, ES will plot a graph showing your Fitness improving as you add on the training load. However as Load is add on, Your Fatigue number will go up and your Form will go down. There're are some numbers that you should not allow your Form to go below, and if it happen you risk Burn out and Injuries. So you give yourself some days to rest or do recovery run, to improve your Form. But this will be at an expense of your Fitness.

Then comes the tapering prior to race in a Periodizing model. At this block of the your goal now is to improve your Form with reduction of Load hence reduce Fatigue. But the unwanted side effect is reduction of Fitness. Bo pian, on Race day, Form is important, cause fatigue can mess your performance even if your Fitness is at it's highest. The key on a good well planned tapering is to improve your form with a minimum impact on your fitness. Not easy, that's why even to the day prior, there will be some shake up runs or easy run to not let the fitness go down too low, while not impacting the form as much as possible.

If I am making sense at all, what OP was experiencing is a good rest gave him good Form, he performed better compare to while he was training. But that doesn't necessary means he is fitter, coz cumulative fatigue may drag down performance even when the fitness is high.

Garmin and Coros has their own version of these three metrics, I don't know what's their name. I look at Coros, I still can't figure out, coz their numbers has more meaning than the simplified ones from ES.

 

[sph777]

2 km slow warmup, 24x400m aim all below 4:00/km. 60s static rest. 1km slow cooldown

 

[sph777]

2 km slow warmup, 24x400m aim all below 4:00/km. 60s static rest. 1km slow cooldown

@Ender The first time I feel my socks all soaked with sweat

 

[dreamaurora]

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.

Maybe your area less humid, but my area Lower Delta and River Valley last night certainly felt like sauna.

Slept 10 hours last night. I think fully healed and I can do my hard run as planned later.

 

[dreamaurora]

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.

2 week break if you don't maintain sure fitness drop. Often it's hard to trust our own feeling about our bodies and this is where those fancy gadgets really help a lot. You might feel you run faster comfortably, but the question is are you running more efficiently? Did you run faster while maintaining the same average HR? Only your watch can tell. When I ran, often I felt comfortable at faster pace because of the adrenaline then I looked at my watch my HR and exertion level was higher than planned. Then I would slow down to ensure I stick to my running plan.

 

[Jeremy1]

My new running Tee FOC

 

[Jeremy1]

Maybe your area less humid, but my area Lower Delta and River Valley last night certainly felt like sauna.

Slept 10 hours last night. I think fully healed and I can do my hard run as planned later.

I think it's not the area but individual body.

Some people sweat more as compared to others and it's normal and doesn't really matter at all.

 

[Ender]

@Ender The first time I feel my socks all soaked with sweat

Next stage will be squeaky shoes.

 

[Ender]

Maybe your area less humid, but my area Lower Delta and River Valley last night certainly felt like sauna.

Slept 10 hours last night. I think fully healed and I can do my hard run as planned later.

LAst night, my side, google weather say 75%. Personally find <80% is good. Those days, when 90% even at 29C, my while attire including socks will be wet and after 13km of slow jog.

 

[Ender]

My new running Tee FOC

I cannot run with sleeve t-shirt. Always singlet.

 

[Jeremy1]

I cannot run with sleeve t-shirt. Always singlet.

For me it's tee shirt, I never run in singlet before and don't feel easy running with it so coming run if free Singlet, I will also wear Tee Shirt to run and the Singlet will be put in Carousel to sell off

 

[Jeremy1]

@Ender The first time I feel my socks all soaked with sweat

So serious

 

[raylong]

1 year of training. This month take some time to rest. Too many burn out.

 

[LWZ]

been experiencing some lower back pain, was a struggle to run last night

 

[Kuudere]

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.

It depends on your current fitness. You can run sub 3 with low 18-min 5k (overseas adjusted timing since it's cooler) but must do high mileage or you can run sub 3 with low 17-min or high 16-min 5k like her. Her mileage is high 50s to low 70s, mostly focused on shorter track races.

I like her training approach more though, focus on 5k/10k. Occasionally go run a longer distance TT/race to get an idea of my current fitness.

2 km slow warmup, 24x400m aim all below 4:00/km. 60s static rest. 1km slow cooldown

Too many sets, 400s can be done with less sets (faster pace) or after longer intervals (end strong). Apart from that, maybe can use this as developmental workout into 800s. But since you already done 10x800, can just progress to longer intervals from there or add in a few 400s to end strong. Short rest definitely makes it more challenging, but would prefer longer intervals for 9.6k instead.

 

[Jeremy1]

 

[Jeremy1]

been experiencing some lower back pain, was a struggle to run last night

Take a break.

 

[sph777]

It depends on your current fitness. You can run sub 3 with low 18-min 5k (overseas adjusted timing since it's cooler) but must do high mileage or you can run sub 3 with low 17-min or high 16-min 5k like her. Her mileage is high 50s to low 70s, mostly focused on shorter track races.

I like her training approach more though, focus on 5k/10k. Occasionally go run a longer distance TT/race to get an idea of my current fitness.

Too many sets, 400s can be done with less sets (faster pace) or after longer intervals (end strong). Apart from that, maybe can use this as developmental workout into 800s. But since you already done 10x800, can just progress to longer intervals from there or add in a few 400s to end strong. Short rest definitely makes it more challenging, but would prefer longer intervals for 9.6k instead.

Yeah just trying if can last all 24

 

[sph777]

Next stage will be squeaky shoes.

My shoes squeaky now after putting to dry in office lol