jogging and motivation thread

[WussRedXLi]

Insane timings

I think the weather really plays quite a fair bit..... and anyway i hate really hot weather. lol
But the flip side is that if previous few weeks warm and you have been training "hot", then just suddenly hoot in cool weather, you might reap benefits that is somewhat similar to alt training.

In fact Ben felton (Ben is Running) youtuber went to AUS (now summer) to gun a recent parkrun, like 40 seconds slower at 5k distance due to the heat. Even for 5k which is a relatively short distance that is not often thought to be affected.

 

[sph777]

so envious you guys can run in the 3-4min/km pace allowing you to effectively try some really interesting shoes, eg. RM999 Anta C202 G9 (designed with Bekele's input)

You have the Taobao link? Would like to keep in watch list for now. I see on Anta sg website is 219. Max I willing to spend on shoes is about 170-180 haha

 

[xllms]

You have the Taobao link? Would like to keep in watch list for now. I see on Anta sg website is 219. Max I willing to spend on shoes is about 170-180 haha

https://e.tb.cn/h.T9JvDfqX4ZYnZLD?tk=IL1xe2poghd
it appears there are some changes these few days. Prices have changed in other shops, but official TB still at RMB999, but need to be a member.

i almost bought the all white version early dec but held back after knowing the recommended pace is within 3hr30min Marathon pace.

like u, i don't want to spend too much and wanting a pair that cover wider range of paces, thus just bought a pair of bmai必迈惊碳3.0turbo (RMB699)
https://e.tb.cn/h.T9rbYqg4yPxocVt?tk=QnQIe2pDsMn

 

[Kuudere]

I think mileage wise not an issue. Speed and intervals should get you there

I actually went to do an in-depth research into plateau mileage point and I can say that most people wouldn't reach it in Sg.

5k: 65-80 miles
10k: 80-100 miles
21.1k: 100-130 miles
42.195k: 110-140 miles (Marathon Handbook)

Of course, this type of mileage must be done together with specific intervals for the targeted distance. And you must be able to sustain it which is difficult especially since it puts one at higher risk of injury.

---

1. Mileage >> How consistent is your mileage, how much mileage you run per week, how long have you been running that mileage over the years?

2. Distance Focus >> A 5k/10k specialist will be able to produce better results at the 5k/10k than a marathon specialist given the same mileage. Of course, there are many cases where marathoner outruns 5k/10k runner, but if you look at the mileage numbers, the marathoner usually runs more mileage and by default, can run faster than 5k/10k runners.

3. Types of intervals >> Are you doing the right intervals for that distance, how often do you run intervals, single or double intervals week (usually people do one short, one long)?

4. Strength and conditioning >> Includes gym/hills >> How much time do you allocate to strength and conditioning each week?

 

[sales69]

https://e.tb.cn/h.T9JvDfqX4ZYnZLD?tk=IL1xe2poghd
it appears there are some changes these few days. Prices have changed in other shops, but official TB still at RMB999, but need to be a member.

i almost bought the all white version early dec but held back after knowing the recommended pace is within 3hr30min Marathon pace.

like u, i don't want to spend too much and wanting a pair that cover wider range of paces, thus just bought a pair of bmai必迈惊碳3.0turbo (RMB699)
https://e.tb.cn/h.T9rbYqg4yPxocVt?tk=QnQIe2pDsMn

Wah more poison!

 

[xllms]

5k: 65-80 miles
10k: 80-100 miles
21.1k: 100-130 miles
42.195k: 110-140 miles (Marathon Handbook)

may we know what kind of mileage are the above? monthly? or weekly?

 

[Kuudere]

may we know what kind of mileage are the above? monthly? or weekly?

Weekly mileage, you don't really need to hit that high mileage to make gains. Because this mileage is for those that are already running very fast, able to do their easy runs at a faster pace to clock the mileage. Small changes in mileage per week, 5km/week increase and doing that consistently for couple of months and specific intervals can already give a lot of improvements.

Sage Canaday, a well known US coach also agrees with me on this - he has been coaching since I started running 14 years ago.

He commented over here: In my experience with coaching a lot of runners right around the 3hr Marathon mark (or a #Bostonmarathon qualifying time) there are usually some big improvements when they start running over 55-60miles+ per week (85-100km+ per week). Any less and a lot of runners can’t crack 3hrs.. Yes that is a lot of volume and some people can’t handle it (or don’t have time for it). But the sub 3s and PRs keep coming in from that range quite often! And Yes a few caveats are: 1. Injury risk (or “durability talent”) and 2. Running Talent (obviously some people can run these times on way, way less mileage)…but it’s a balance between fitness gains, injury risk, time/energy commitment and talent. Age of course can also be a factor.

https://www.youtube.com/@Vo2maxProductions/community

 

[Ender]

This Taiwanese preparing for his Ultra race in the Artic.

 

[sph777]

https://e.tb.cn/h.T9JvDfqX4ZYnZLD?tk=IL1xe2poghd
it appears there are some changes these few days. Prices have changed in other shops, but official TB still at RMB999, but need to be a member.

i almost bought the all white version early dec but held back after knowing the recommended pace is within 3hr30min Marathon pace.

like u, i don't want to spend too much and wanting a pair that cover wider range of paces, thus just bought a pair of bmai必迈惊碳3.0turbo (RMB699)
https://e.tb.cn/h.T9rbYqg4yPxocVt?tk=QnQIe2pDsMn

Nice thanks! Another one to just keep in view as I am very satisfied with my plaid 1.5.

 

[Jeremy1]

Cooling weather but still high humidity

 

[xllms]

Nice thanks! Another one to just keep in view as I am very satisfied with my plaid 1.5.

good shoe. its in my bucket list as well especially for its reasonable price of RMB 899, although i am rather apprehensive due to the softness in its midsole.

 

[WussRedXLi]

 

[WussRedXLi]

so envious you guys can run in the 3-4min/km pace allowing you to effectively try some really interesting shoes, eg. RM999 Anta C202 G9 (designed with Bekele's input)

Actually i have one idea, was doing this a few years ago......that is just to try the longer strides / shorter distance intervals (as low as 200m even) for that speed. Still gives a host of benefits, including neuromuscular.
You will then get that feeling of what it's supposed to feel at those paces.

But of coz my recommendation is, really got to build up that strength first if you wanna try speed....very standard, just get some bands and work the calves and hamstrings, quads, TFL and glutes. Pop in some anterior tibialis and also good mornings or any lower back and core work (Even push ups on the leg rest day also shiok). 1 set lower weight for warm up, 2-3 more sets do until near failure (no need to be till failure).
Do on alt days, by 3rd month you will really see/feel the diff. No need gym, just use bands you can even microdose it throughout the day ie can even do in office at some private corner/room.

 

[Ender]

Nice thanks! Another one to just keep in view as I am very satisfied with my plaid 1.5.

good shoe. its in my bucket list as well especially for its reasonable price of RMB 899, although i am rather apprehensive due to the softness in its midsole.

Currently I find QD FY PB 4 among my favorite plated shoes. Likely stick to QD and might upgrade to plaid 2 for the next SCSM. As usual, I will wait til nearing 6.18 or 11.11 then start looking.

 

[Ender]

Weekly mileage, you don't really need to hit that high mileage to make gains. Because this mileage is for those that are already running very fast, able to do their easy runs at a faster pace to clock the mileage. Small changes in mileage per week, 5km/week increase and doing that consistently for couple of months and specific intervals can already give a lot of improvements.

Sage Canaday, a well known US coach also agrees with me on this - he has been coaching since I started running 14 years ago.

He commented over here: In my experience with coaching a lot of runners right around the 3hr Marathon mark (or a #Bostonmarathon qualifying time) there are usually some big improvements when they start running over 55-60miles+ per week (85-100km+ per week). Any less and a lot of runners can’t crack 3hrs.. Yes that is a lot of volume and some people can’t handle it (or don’t have time for it). But the sub 3s and PRs keep coming in from that range quite often! And Yes a few caveats are: 1. Injury risk (or “durability talent”) and 2. Running Talent (obviously some people can run these times on way, way less mileage)…but it’s a balance between fitness gains, injury risk, time/energy commitment and talent. Age of course can also be a factor.

https://www.youtube.com/@Vo2maxProductions/community

Just recently saw an article, there's a study where researchers look at all the data on Strava, and concluded that higher weekly mileage correlate to better performance in distance running, even for 5k.
But I strongly advice non elite not to emulate the elite level of mileage, coz their easy runs are in 4min pace, hence achieving those high mileage are in safer duration. For us, we take a longer duration to achieve similar mileage for the same intensity, hence our trimp 'suffer' score is a lot higher, and injury risk is high. For the last two SCSM, I have been using duration based for those easy and LSD runs instead of mileage. No injuries as opposed to when I tried the Pfitzinger's training plan, where I had shin splint in 2022 and prior to COVID.

 

[Kuudere]

Just recently saw an article, there's a study where researchers look at all the data on Strava, and concluded that higher weekly mileage correlate to better performance in distance running, even for 5k.
But I strongly advice non elite not to emulate the elite level of mileage, coz their easy runs are in 4min pace, hence achieving those high mileage are in safer duration. For us, we take a longer duration to achieve similar mileage for the same intensity, hence our trimp 'suffer' score is a lot higher, and injury risk is high. For the last two SCSM, I have been using duration based for those easy and LSD runs instead of mileage. No injuries as opposed to when I tried the Pfitzinger's training plan, where I had shin splint in 2022 and prior to COVID.

Yes, definitely boils down to current fitness. If current fitness is 4 hour marathon, then the mileage requirement is significantly less than 3 hour marathon. You want to also run as many safe mileage as you can without injuries.

The easy run pace would also be different, with those aiming for faster marathons, running faster easy pace and longer distances.

I think Sage Canaday's advice still applies for those aspiring to run 3 hour marathon. Generally, 80-100km/week with long run pace of ~4.4x - 4.5x min/km.

Those with more talent, can definitely pull off less mileage and break 3 hours. But it's a general estimate for people that want a reality check of what they need to achieve 3 hour marathon.

 

[milkiee]

Yes, definitely boils down to current fitness. If current fitness is 4 hour marathon, then the mileage requirement is significantly less than 3 hour marathon. You want to also run as many safe mileage as you can without injuries.

The easy run pace would also be different, with those aiming for faster marathons, running faster easy pace and longer distances.

I think Sage Canaday's advice still applies for those aspiring to run 3 hour marathon. Generally, 80-100km/week with long run pace of ~4.4x - 4.5x min/km.

Those with more talent, can definitely pull off less mileage and break 3 hours. But it's a general estimate for people that want a reality check of what they need to achieve 3 hour marathon.

that's my goal eventually. if i can't do it then most likely i will go do 50K UTMB trail running. those sound just as fun. haaaa

 

[bbbbbw]

injured my back have to rest. cannot get out of bed properly and feel pain in lower back. later go A&E

 

[Ender]

Any opinion on ADIDAS ADIZERO EVO SL ?

From the youtuber comments. basically the new Adidas from Adios Adios Pro4 onwards have softer foam compare to the previous generation. The EVO SL is somewhere in between. i.e it has the new look, construction of the new Adidas from adios Pro 4, Evo1 but has the firmer foam of the past generation. Sum it up, firm foam, but more aggressive geometry.

Picture from this video.

 

[xllms]

Currently I find QD FY PB 4 among my favorite plated shoes. Likely stick to QD and might upgrade to plaid 2 for the next SCSM. As usual, I will wait til nearing 6.18 or 11.11 then start looking.

QD FY pb3.0 is still my favourite china brand running shoe. The current FY pb5.0 aesthetics just doesn't work for me. Reviewers also mentioned the improvements has led to softer and bouncier midsole, which is something not appropriate for my injured ankle and knee.
Yes QD plaid 2.0 is out and you can try that.