jogging and motivation thread

Lchlch

Lchlch

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Anyone going for this coming Thursday Fraser Tower Vertical Challenge?
 
Ender

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For those who are interested in a structured training and some data guided training, can have a look at this article on jakob Ingebristen's 6 months of prep for the Olympic.

Take a look at the attached chart you can see he started with a very low base fitness (green line). His low base fitness was due to recovering from a injury, hardly trained at all causing the drop in base fitness. From the chart you can guess there are three mesocycles in the 6 months.

1. Base Building with high volume. (8 weeks). Basically, low intensity, but high mileage runs (blue line indicate training load (factors are mileage, HR intensity)), this can improve base fitness a lot.
2. Recovery phase, in Elevated Strava terms(italic) which I more familiar than COROS terms, this will reduce Fatigue, improve Form but at the expense of Fitness. As can see his base fitness dropped a little. But for 5km training, this is not a big issue, because he had already built a huge base fitness during the first 8 weeks of base building. Let it drop a little is more than enough for his next phase which 3.
3. Intensity and Peak. Can look at the pie chart, of his intensity distribution in the linked article. A lot of zone1 + zone2, and even more zone 6. Very little in the middle zones intensity. 50/50... This peaking phase, don't think I can survive this training.

67aa0704cdefe8e17cf0351be6c73e5f.png



I shared his carrot philosophy of not testing your fitness during training period. You just have to trust your structured training plan, or in my case TAO, that our peak fitness will be on our race day. That is why even for tune up races, I don't go fully out so I don't need a full day to recover. Also why some runners labelled certain race as their 'A' races, these are the race where our fitness are projected to peak if our training plan goes smoothly.

Can look at his HR data during the race, also interesting. Match it with his different phase of strategy.

https://coros.com/stories/more-than...bers-jakob-ingebrigtsen-5000-meter-gold-medal
 
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Ender

Ender

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Lchlch said:
Anyone going for this coming Thursday Fraser Tower Vertical Challenge?
Click to expand...
Guess only you are going from this thread.. All the best... Hikers are better climbers than road runners.
 
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W

WussRedXLi

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lowzeewee said:
just for reference, our Shanti's PB is 11.20s
Click to expand...

This year gold is 10.72. OR is 10.61.

I could dl it and time it very accurately in the editing sw but lazy ba.

But it is possible that he is wee wee bit faster than Shanti. Bill is still current WR holder in his age grp.
Coz heck, i came across an amateur 60 yr old male doing 17.2x for 5k, which is as fast as our latest/current 5k women's record (ie GCL or Vanessa). ie this t "random" senior age ang moh youtube fella was faster last year and then our ladies then improved. Not some super fast guy doing tri, semi pro runner or what.
I wish i can share the vid again right now but i cant, never sub it or saved it as fav and i cant recall his name / channel. Anyway, seems like this age grp WR is 15.52. :oops: :oops:

edit - **, age 70 also can beat my 5k timing. :oops: Same level as our current NR for women.
ps. And i think @Kuudere also gonna beat that, right brudder ku? (y) :s12:
 
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W

WussRedXLi

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Lchlch said:
Thks bro...I thunk I might need 30 min to finish .
Click to expand...

I have done my block which is a bit lower than Fraser's (also near my place, few hundred metres away actually). Just keep in zone 3 can liao, it's not difficult at all.
I forgot what is my timing though.......coz i dont really do stairs climbing one.

Actually whenever i doing stuff to my bike, i sometimes hear sounds from the stairway (including BT speaker muzik), prob similar people having this stair climbing thingy doing their training.
Previously also saw folks with huge backpacks, probably training for mountain climbing/hiking.
 
W

WussRedXLi

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Test run, moderately hard.....tempo to LT2. Still can go faster but need better technique / lactate clearance etc.

The T2 no joke. Really need to do more brick sessions. (whatever benefits it might bring)
8 more months to go, to sharpen up. The usual plans all say 6 to 12 weeks, but i dont think i can do it at my age.


I followed a tip of doing high knees/butt kicks, and also some A skips, in order to re-activate the specific parts of the muscles used for running. If not really like lead and initially i could only manage like just below 6.00 pace and my HR dropping to even Z2 which is far from race pace.

I think next time need to take in real fuel, as in some 30-40g worth and not just some gummies. Luckily just now i had a good solid dinner of 2x of my usual carb servings.

For standard dualthlon i think might need 2 gels. (32k bike ride)


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