jogging and motivation thread

[WussRedXLi]

 

[WussRedXLi]

Week 2: 7 x 1km (200m jog recovery)



Goal pace: 3.58-4.03 min/km
Actual pace: 3.58 min/km (3.52 - 4.04)

4.01, 3.52, 3.58, 3.57, 4.04, 4.00, 3.52

Recovery: ~88s jog (77 - 100)

Average pace: 4.25 min/km (Interestingly, averaged out to HM goal pace with the short jog rest and 10k goal pace intervals)

Wow you specially took MRT to run there?
Too bad surface still a bit wet, didnt wanna risk it last night and then this morning it started drizzling at my side so might as well take a rest period.

 

[Kuudere]

Wow you specially took MRT to run there?
Too bad surface still a bit wet, didnt wanna risk it last night and then this morning it started drizzling at my side so might as well take a rest period.

Of course, rain or shine, I will find a way to make my interval day work out

 

[WussRedXLi]

Of course, rain or shine, I will find a way to make my interval day work out

Wow good, wet surfaces continue to present an issue to me and my wife, eg today she just did 15 mins coz it started to drizzle and the wet tiles are hazardous for anything > 6kmh.

 

[milkiee]

Week 2: 7 x 1km (200m jog recovery)



Goal pace: 3.58-4.03 min/km
Actual pace: 3.58 min/km (3.52 - 4.04)

4.01, 3.52, 3.58, 3.57, 4.04, 4.00, 3.52

Recovery: ~88s jog (77 - 100)

Average pace: 4.25 min/km (Interestingly, averaged out to HM goal pace with the short jog rest and 10k goal pace intervals)

what tool are you using to get that view?

 

[Ender]

what tool are you using to get that view?

Strava, desktop version, click "Laps" to view this.

BTW, have you tried Runna for a alternate AI adaptive trainer? Seems quite popular with runners.

 

[milkiee]

Strava, desktop version, click "Laps" to view this.

BTW, have you tried Runna for a alternate AI adaptive trainer? Seems quite popular with runners.

nope i didnt haha let me do some research. it's quite expensive though $25 USD per month.
i've been doing my own training so far.

1 x interval
1 x base
1x long run

i up the intensity though as i'm trying to build up my speed to hit 4:00min pace.

 

[WussRedXLi]

Improvement of 3% in 3k time trial, just with jump rope (a beginner form of plyo esp targetting the calves wrt running). They just changed out the 5 min warm up routine to this.
Think same story for 5k and very possibly 10k also beneficial.

5 mins still relatively easy and efficient to do esp if watching YT videos.

I think i will also do this in addition to the single leg pogo jumps. That one is lower volume shorter duration exercise but should be a higher plyometric stimulus. Same goes for the resistance band general strengthening.
See how it goes.

Jump-Rope Training: Improved 3-km Time-Trial Performance in Endurance Runners via Enhanced Lower-Limb Reactivity and Foot-Arch Stiffness​

https://pubmed.ncbi.nlm.nih.gov/32163923/

 

[WussRedXLi]

Of course, rain or shine, I will find a way to make my interval day work out

BTW share with ya, lately past quarter or so i have also switched to a more forefoot strike esp for these 3, 5k runs. Hence took some time to go do some research (see above), albeit indirect.
Havent been doing a lot of 10k, see how it goes can tahan or not as last time i was more of a midfooter with a bit of rear bias.

3k and 5k seems more natural / easier to me with (slight) forefoot bias nowadays when running fast (those TTs).
But do note, the shift that i did was quite slight.


DISCLAIMER : But of coz i think must progressively do the associated fascia / ligament / muscular strengthening.
It might not be for everyone too.

ps. Not talking about RE or impact and all those stuff, but just that i believe that as long as it is manageable, it definitely feels more natural when running below 4.00 pace.

 

[sph777]

Wow good, wet surfaces continue to present an issue to me and my wife, eg today she just did 15 mins coz it started to drizzle and the wet tiles are hazardous for anything > 6kmh.

Thank goodness I ran before 6 am so it was fine.

 

[Ender]

Improvement of 3% in 3k time trial, just with jump rope (a beginner form of plyo esp targetting the calves wrt running). They just changed out the 5 min warm up routine to this.
Think same story for 5k and very possibly 10k also beneficial.

5 mins still relatively easy and efficient to do esp if watching YT videos.

I think i will also do this in addition to the single leg pogo jumps. That one is lower volume shorter duration exercise but should be a higher plyometric stimulus. Same goes for the resistance band general strengthening.
See how it goes.

Jump-Rope Training: Improved 3-km Time-Trial Performance in Endurance Runners via Enhanced Lower-Limb Reactivity and Foot-Arch Stiffness​

https://pubmed.ncbi.nlm.nih.gov/32163923/

Jump rope is the only exercise I find that can still 'burn' the calves of an endurance runner. I use to do minimalist running, that really strengthen the calves via landing on the ball of the foot. that really burn the calves for any cushion shoes runners transiting over. Then I add on jump rope, and that burnt my calves even more.

By burnt, I mean the calves really got sore during and after the training.

 

[WussRedXLi]

Jump rope is the only exercise I find that can still 'burn' the calves of an endurance runner. I use to do minimalist running, that really strengthen the calves via landing on the ball of the foot. that really burn the calves for any cushion shoes runners transiting over. Then I add on jump rope, and that burnt my calves even more.

By burnt, I mean the calves really got sore during and after the training.

Yeah that slightly soreness is good, of coz must not do daily with that kinda intensity of coz.....the improvements would be much lower without sufficient recovery. I find that my muscles only can grow when hit that kinda slightly sore stage with the associated increase in strength / reps / new difficulty levels.

I share a bit with regards to calisthentics /strenghthening workouts....once one is past that beginner and even intermediate gains stage, i feel that in order to continuously improve and avoid plateauing (unless if one is happy with that plateaued level), one really needs to continually provide new stimulus progressively and do at least close to failure, if you can and able to hit failure is literally a sure way to improve.
Esp if you are after hypertrophy and the other parts of the equation (nutrition and recovery like number 1 sleep) are already satisfied.

Piling on the sets like pretty useless then. Really need to add on the resistance part.
I train a fair bit of push ups and i plateaued once, more sets pretty useless. It wasnt until i introduced more decline and then also partial reps (of coz still train full range of motion reps) into the equation then i further improved.

 

[Kuudere]

Wow good, wet surfaces continue to present an issue to me and my wife, eg today she just did 15 mins coz it started to drizzle and the wet tiles are hazardous for anything > 6kmh.

It takes some skill to run through wet surfaces, I am used to it already from my cross country days

what tool are you using to get that view?

Ender provided the right answer already

BTW share with ya, lately past quarter or so i have also switched to a more forefoot strike esp for these 3, 5k runs. Hence took some time to go do some research (see above), albeit indirect.
Havent been doing a lot of 10k, see how it goes can tahan or not as last time i was more of a midfooter with a bit of rear bias.

3k and 5k seems more natural / easier to me with (slight) forefoot bias nowadays when running fast (those TTs).
But do note, the shift that i did was quite slight.


DISCLAIMER : But of coz i think must progressively do the associated fascia / ligament / muscular strengthening.
It might not be for everyone too.

I usually run mid-rear but mid-fore if I am running with carbon-plate shoes. Don't believe in forcing a forefoot strike, I think this was covered by Sage Canaday who said that the photography man runs forcing a forefoot strike and that wasn't a good running form.

Could try duathlon: https://www.justrunlah.com/race/metasprint-series-2025-aquathlon/

3k run, 18k bike, 3k run

I am planning to do bizad 10k in early Jan and then maybe go for wings-SA 4.8k on 22 Feb

https://www.instagram.com/stories/wings.athletic.club/?hl=en

Registration hasn't opened yet but date seems to be confirmed.

 

[Ender]

nope i didnt haha let me do some research. it's quite expensive though $25 USD per month.
i've been doing my own training so far.

1 x interval
1 x base
1x long run

i up the intensity though as i'm trying to build up my speed to hit 4:00min pace.

Ya, more expensive that TAO. But still cheaper than getting a real life coach.

 

[sph777]

It takes some skill to run through wet surfaces, I am used to it already from my cross country days

Ender provided the right answer already

I usually run mid-rear but mid-fore if I am running with carbon-plate shoes. Don't believe in forcing a forefoot strike, I think this was covered by Sage Canaday who said that the photography man runs forcing a forefoot strike and that wasn't a good running form.

Could try duathlon: https://www.justrunlah.com/race/metasprint-series-2025-aquathlon/

3k run, 18k bike, 3k run

I am planning to do bizad 10k in early Jan and then maybe go for wings-SA 4.8k on 22 Feb

https://www.instagram.com/stories/wings.athletic.club/?hl=en

Registration hasn't opened yet but date seems to be confirmed.

Was thinking of the aquathlon then saw no more early bird. Not paying that price haha

 

[milkiee]

Ya, more expensive that TAO. But still cheaper than getting a real life coach.

their yearly subscription is okay though. 150USD per year.
think i will try it next year.

 

[Kuudere]

Was thinking of the aquathlon then saw no more early bird. Not paying that price haha

Aquathlon is too difficult to prepare for, even though the distance is short. I don't enjoy swimming in Sentosa so that's a big no for me liao

Stick to running, many races to join. So far, have one in early Jan and considering another one in end Feb.

 

[naturesattendant1]

Recently keep raining, but don't like treadmill.. any indoor running places* apart from east side our tamp hub?

 

[LWZ]

Recently keep raining, but don't like treadmill.. any indoor running places* apart from east side our tamp hub?

National stadium outside the entry gates

 

[Ender]

Recently keep raining, but don't like treadmill.. any indoor running places* apart from east side our tamp hub?

Amk ave 8 running track under the MRT track. Between ave 1 and ave 3.