jogging and motivation thread

[WussRedXLi]

 

[WussRedXLi]

I think Zone 2 and 3 should also be safe as long as don't go above Zone 3 ?

Zone 2 shd be largely find for us who exercises/train regularly. If got screening every 2-3 years then that's definitely a bonus safety net one.....really low risks. Anyway since not really into timings then keep it in zone 2 ok liao, dont sweat it out much ba....no real difference

 

[Ender]

@Ender i too don’t see any more races in the near future. Maybe if ahm comes back. After a one week metal reset, will go into weight loss training rather than focussing on races

Good to take a break from races. Can get race fatigue. Weight loss is a major long term goal. Are you going to engage PT?
I use to be simi sai race also join, like every month got one race to do (mid 40s). One day kenna race fatigue both mentally and financially. Now just one major SCSM race + any cheap race under $40, which are AHM (the old pricing) and Income ECO run. I try to have a periodized training lifestyle, that way I think can sustain mentally too. Can't be in progressive training mode all year long, need maintenance mode too to reset. Got to accept there will not be progress in fitness during maintenance season, the silver lining is get to enjoy running more.

 

[Ender]

Actually I was wondering if that person who died in the recent SCSM didn't went so fast to a higher heart beat, he or she should still be alive.

So can I say if I run at Zone 2 or 3 most of the time, I am very safe

From what I gather here and there. If it's due to cardiac arrest, it actually depends on the age. Young people, mid 30s or under, when kenna cardiac arrest during race, usually is the Arrhythmia type. i.e more from eletrical signal type. This is really push too hard with very fast heart rate. And it is usually near the end, they still have the reserve to push one last burst.. Lao nang like us, usually can't push to that level. Our lower fitness actually make this level of push very hard to achieve. Also the reason why I am hesitant to do Vo2max lab test, I doubt I have the mental strength or physique to push to max HR.

If those unker type who kenna cardiac arrest, usually the Myocardial infraction from CAD. This type is just walking time bomb. The plaque rupture can happen anytime during the race or not racing. But running does reduce the risk though not completely. Regular runner's tend to have stable plaque that is harder rapture.

 

[WussRedXLi]

 

[Kuudere]

Not going for 2XU ?

Prefer evening races, though I don't mind running at 7-8am.

Also, 2XU not cheap

@Ender i too don’t see any more races in the near future. Maybe if ahm comes back. After a one week metal reset, will go into weight loss training rather than focussing on races

Hopefully my unit don't get me to run AHM

Good to take a break from races. Can get race fatigue. Weight loss is a major long term goal. Are you going to engage PT?
I use to be simi sai race also join, like every month got one race to do (mid 40s). One day kenna race fatigue both mentally and financially. Now just one major SCSM race + any cheap race under $40, which are AHM (the old pricing) and Income ECO run. I try to have a periodized training lifestyle, that way I think can sustain mentally too. Can't be in progressive training mode all year long, need maintenance mode too to reset. Got to accept there will not be progress in fitness during maintenance season, the silver lining is get to enjoy running more.

the 15km for income eco run looks promising. Not a commonly raced distance, might be worth waking up early to try for it.

 

[WussRedXLi]

@Jeremy1

Why not go Melaka and do a more comprehensive screening if you are really worried about that? Other than CIMT, CT Calcium, you can do the !@$!@#$ costly CT coronary angiogram which quite solid but you can see literally everything then.
IIRC you are looking at a total of 1.6-1.7k for the full works here in SG (private costs). Forget about NHCS, that one my mum got through coz of co-morbidities via polyclinic.


But you dont have to overly worried. Even my old mother tot she jialat liao, long story cut short shd be just a few years more to leave. After all the tests esp CT angio, it was all clear and her calcium and plague is very low for her age grp other than a bit of above average calcium deposit at one of the heart valves but still no issue. In fact overall she is faring better than others in her age group.

So you will never know one, until you do really detailed screening. Cannot assume anything. Also, no need to assume for the worst and think negatively.
You would need to make a choice whether to comprehensively screen coz you wanna continue this kind of active lifestyle even as you get into your 70s, or you just wanna do the minimum and so no need other than the usual blood work.

 

[milkiee]

Yeah not easy, once I achieve it, now I want sub 40 10k

same here. i hope to achieve sub 20 5k, sub 40 10k then sub 1:30 HM in the next few years.

i am seriously considering whether to get a coach to help me with my goals.
i am 36 this year and i think i'm running out of time.

i remember somebody here engaged SRY for his coaching services. how much was it again? 2k annual?

 

[WussRedXLi]

prefer the physique of Kirsten Blummenfelt

 

[WussRedXLi]

 

[basic___]

same here. i hope to achieve sub 20 5k, sub 40 10k then sub 1:30 HM in the next few years.

i am seriously considering whether to get a coach to help me with my goals.
i am 36 this year and i think i'm running out of time.

i remember somebody here engaged SRY for his coaching services. how much was it again? 2k annual?

Aim for sub 9 2.4 first. Once you attain that, you are more less near to a sub 20 5k.
coaching a bit expensive. Reckon it will cost more than 100+ a month.
I have heard lots of success stories using Runna which will plan your sessions. I might be thinking about using it if I intend to move up to HM. It costs about 150sgd a year.

 

[WussRedXLi]

 

[Ender]

same here. i hope to achieve sub 20 5k, sub 40 10k then sub 1:30 HM in the next few years.

i am seriously considering whether to get a coach to help me with my goals.
i am 36 this year and i think i'm running out of time.

i remember somebody here engaged SRY for his coaching services. how much was it again? 2k annual?

Apart from AI (cheapest) to personal coach(most expensive) Can consider SStarfitness. It's one of those running academy with coaches. Before I embark of AI training, SStar fitness was on my short list. But decide on AI in the end ccoz of price and convenience of starting my run at my place. I followed their head coach on sTRAVA and some members, most of their trainees really can run very well. But they train around stadium area so need a bit of travelling.

https://www.facebook.com/groups/SSTAR.fitness/

 

[WussRedXLi]

 

[Kuudere]

same here. i hope to achieve sub 20 5k, sub 40 10k then sub 1:30 HM in the next few years.

i am seriously considering whether to get a coach to help me with my goals.
i am 36 this year and i think i'm running out of time.

i remember somebody here engaged SRY for his coaching services. how much was it again? 2k annual?

Slowly work towards it, start with sub-9 2.4k first, if you don't have any upcoming races.

Can go for coach if you want, nothing wrong. Sph was the one who went with SRY, can ask him more about his experiences.

Aim for sub 9 2.4 first. Once you attain that, you are more less near to a sub 20 5k.
coaching a bit expensive. Reckon it will cost more than 100+ a month.
I have heard lots of success stories using Runna which will plan your sessions. I might be thinking about using it if I intend to move up to HM. It costs about 150sgd a year.

The structured approach of working on 2.4k > 5k> 10k > 21.1k makes sense if there's no specific race goals at the moment.

I started on 10k > 5k > 2.4k. Now, back to 10k. Doing more race-specific training to keep things more sustainable for me.

Apart from AI (cheapest) to personal coach(most expensive) Can consider SStarfitness. It's one of those running academy with coaches. Before I embark of AI training, SStar fitness was on my short list. But decide on AI in the end ccoz of price and convenience of starting my run at my place. I followed their head coach on sTRAVA and some members, most of their trainees really can run very well. But they train around stadium area so need a bit of travelling.

https://www.facebook.com/groups/SSTAR.fitness/

SStarfitness is legit, got beaten by a lot of the SStarfitness folks during Skechers Run. That being said, there's a free 53-page athlete guide word document on their instagram. Will take a look at it later.

 

[WussRedXLi]

38:32



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18:03

 

[WussRedXLi]

NZ Triathlete Hayden Wilde
13:21 5k @ NZ Virtual Champs in 2020
(this one virtual of coz, bo bian covid era)

https://athletics.org.nz/born-to-be-wilde/

https://athletics.org.nz/race-new-z...he-athletics-new-zealand-virtual-race-series/

"Quote"

“I ran a little 1.2km loop in Tauranga where we carry out our Saturday sessions,” he explains of the blistering run. “That day there was not a breath of wind and I just went for it. I went through the first 1km in around 2:40 and then I had a couple of sub 2:40 kms. I then just tried to hold on for as long as I could, just waiting for the 5km mark. When I looked down at my watch and I saw 13:21 it was pretty unbelievable. At the time I felt pretty good, but it must have been the adrenaline because for the next few days I was in pain!”

Sweat Elite interview

4:40 pace 4-9% gradient interview.

 

[sph777]

same here. i hope to achieve sub 20 5k, sub 40 10k then sub 1:30 HM in the next few years.

i am seriously considering whether to get a coach to help me with my goals.
i am 36 this year and i think i'm running out of time.

i remember somebody here engaged SRY for his coaching services. how much was it again? 2k annual?

I engaged SRY but this year has been a wash due to injuries and sickness. I think you can consider sstarfitness and runna or tao. SRY is 400/ month. Is more of online coaching while he plans and tracks your runs. I started with sub 9 2.4 ( Maju camp so caveat), almost sub 20 5km (20:04). However, longer distances I still can’t hit my goals. I think for me weight loss first then try again. Injuries probably due to training load due to my weight

 

[basic___]

I engaged SRY but this year has been a wash due to injuries and sickness. I think you can consider sstarfitness and runna or tao. SRY is 400/ month. Is more of online coaching while he plans and tracks your runs. I started with sub 9 2.4 ( Maju camp so caveat), almost sub 20 5km (20:04). However, longer distances I still can’t hit my goals. I think for me weight loss first then try again. Injuries probably due to training load due to my weight

Maju camp route is shorter or? It has been a while since I went Maju for IPPT but the run is conducted in the carpark like Kranji?

 

[Kuudere]

Key points:

1. Long run pace depends on individual fitness. I like to run 5.00 min/km or just under that. Tend to end up running 50s/km slower than current 10k pace.

2. Long run duration should be between 80 to 105 minutes for a competitive 10km. Personally, I felt the 95 minutes that I ran yesterday was optimal enough, considering I don't clock a lot of mileage each week (60km/week). Competitive half requires more weekly mileage and longer long run, but I haven't researched into this since I don't main HM.

3. If you do not run tempo runs due to busy schedule or preference, could include that into long runs. I usually prefer running tempo runs separately from long runs. No right or wrong.

4. Effort should be around 3/10. Harder than easy/recovery run, but easier than tempo run, unless you include tempos into long runs.