jogging and motivation thread

[Ender]

with so many disastrous events over the past year like garmin run. I think many organisers can't be trusted lol

Even sundown also no more

SO far in Singapore only Ironman has the track record of organizing a gold label race. It's a international event with live broadcast. Need motorcycle to follow the elite with video camera, plus newcasters and commentary from experts. Local organizers may find this event too big for them. But don't give them chance we will never know which even organizer can fill Ironman's shoe. Maybe 2026 edition will see some local event organizer bid for the contract.

 

[Ender]

Oh yeah seems like no more OSIM.

Actually many no more also, simi Puma, Addidas, Nike, Mizuno, Marina run.

But...but, we have baru T100. Just that.....it's fricking expensive.
But the setup is top tier, solid. Where else go run 1.5k got aid station top brand gels, coke, iced bidons, ice sponges, ice water, isotonics etc. (I think they even had ice cubes in socks, just slot it in man...super detailed in such small stuff)
Only see if your stomach can take it or not.

Sundown (OSIM as main sponsor)the brand sold to some china company liao. NO longer interested in Singapore. China market is huge for such events, guess that's where the money is.

 

[Ender]

Anyway i hope this yr got AHM/SSBR. Please please, SAF, do your job.

Oh frick.....this year 60th anniversary national day right? What the.......

By now no news, likely no have.. Ever since many of us PES C KPKB why they exclude us from preferential price, I guess it's just too trouble to answer us for every complaint. Anyway I boycott them even if they have this year unless they give us back the special price of ex NSMen.

 

[Kuudere]

5km x 2 (4 min stationary rest)

1st 5k: 20:04 (4.01 min/km)
2nd 5k: 19.53 (3.59 min/km)

Siblings ran the 2.4k IPPT recently and got 8:29 and 8:45 respectively. Previously ran in non-carbon plate shoes and switched to carbon plate shoes 1 week before IPPT.

 

[WussRedXLi]

By now no news, likely no have.. Ever since many of us PES C KPKB why they exclude us from preferential price, I guess it's just too trouble to answer us for every complaint. Anyway I boycott them even if they have this year unless they give us back the special price of ex NSMen.

Yeah i just realised/remember it's also SG 60. So very unlikely to have.
Sigh.

 

[WussRedXLi]

5km x 2 (4 min stationary rest)

1st 5k: 20:04 (4.01 min/km)
2nd 5k: 19.53 (3.59 min/km)

Siblings ran the 2.4k IPPT recently and got 8:29 and 8:45 respectively. Previously ran in non-carbon plate shoes and switched to carbon plate shoes 1 week before IPPT.

This morning around 7+ i saw one fella iirc orange vest top or what.....around MBS area.
Run quite fast one, quite solid runner. The last i saw him was he ran into the Gardens By the Bay path just beside the Sheares Bridge bottom part......

Not you right?

 

[sph777]

5km x 2 (4 min stationary rest)

1st 5k: 20:04 (4.01 min/km)
2nd 5k: 19.53 (3.59 min/km)

Siblings ran the 2.4k IPPT recently and got 8:29 and 8:45 respectively. Previously ran in non-carbon plate shoes and switched to carbon plate shoes 1 week before IPPT.

This whole family of talents.

 

[huattoeat]

5km x 2 (4 min stationary rest)

1st 5k: 20:04 (4.01 min/km)
2nd 5k: 19.53 (3.59 min/km)

Siblings ran the 2.4k IPPT recently and got 8:29 and 8:45 respectively. Previously ran in non-carbon plate shoes and switched to carbon plate shoes 1 week before IPPT.

Bro can sustain high HR for so long. Jskm

 

[milkiee]

@milkiee Or any one interested in structures training and trying to save money from hiring a coach. I have been experimenting with AI as a running coach. I have tried various AI, and finally found one I think I will settle with for long term. I.e. GROK. Reason is it is the only free one that can process *.tcx file. The others doesn't and you have to cut and paste picture of your splits for them to analyze. Grok on the other hand takes in RAW data, so I feel it has access to more insight than just splits.

The other AI that can process *.tcx file is ChatGPT advance model. But I quickly used up my share of free usage by a few attachment. Quite frustrating, and I don't want to pay for the pro version.

I use it as a 2nd coach to complement TrainsAsone. TrainASone doesn't give feedback of post run analysis, that's where GROK comes in. The first line of question is important, you describe to grok what you want it to be, and give your goals to it. Below is my example, but you can be more demanding to it.

PS, don't forget to upload your zones for HR and PACe if you want more detail analysis. Just paste a screen shot from your Garmin or Coros apps.

Once I am satisfied how the chat is going, I just rename the chat to Running Coach so I can get back to the same chat everyday to upload my *.tcx files and discuss this with GRok. Normally those online coach will charge an arm just to have a weekly 30 minutes consultation. This is free.

One thing Grok got wrong is the Fitness, Fatigue and Form. But this can be corrected when you direct it to STRAVA, or other platform that uses the same definition.

very awesome share. i am getting very good feedback from the AI based on your recommendation. i have included extra features like providing recommendation on what I should work on based on Rob Bridge 3 zone model. i think it will get a lot better with more inputs that i have from garmin like HR zone etc.

@Ender i am facing some problems in Grok reading the TCX file for my interval sessions. Visually i can spot all the unique <Lap StartTime> tag in the file but somehow Grok is not able to identify it. Do you face the same problem?

latest update: CHATGPT was able to identify the tag but not GROK. however in terms of analysis, GROK seems provides more detailed insight whereas CHATGPT format is easier to read.

 

[Ender]

very awesome share. i am getting very good feedback from the AI based on your recommendation. i have included extra features like providing recommendation on what I should work on based on Rob Bridge 3 zone model. i think it will get a lot better with more inputs that i have from garmin like HR zone etc.

@Ender i am facing some problems in Grok reading the TCX file for my interval sessions. Visually i can spot all the unique <Lap StartTime> tag in the file but somehow Grok is not able to identify it. Do you face the same problem?

latest update: CHATGPT was able to identify the tag but not GROK. however in terms of analysis, GROK seems to be more insightful.

So far my *.tcx file reads fine. If your doesn;t work, you can screenshot your laps. Grok will understand with the laps and analyze . Something like this one below from STRAVA which I did last night, 3.5X 10 minutes Threshold.

Also it helps for Grok to get better analysis if you upload your zone intensities for both pace and HR. You can ask Grok to recommend recovery after each run. But I usually don't follow, so didn't ask to save the context window coz it is very long winded in it advices, takes up the token for context window.

Ya, it does gets better if you ask the right questions. And also if you have a training philosophy in mind, you can direct it to the webpage. FOr me I direct it to refer to this website for classical training methods, I just ask it to use it for its anaylsis. https://fellrnr.com/wiki/Main_Page

 

[DigDub]

Anyone wearing superblast 2? The soles quite noisy when walking on polished floor, got the "zik zik" friction sound.

 

[WussRedXLi]

Anyone wearing superblast 2? The soles quite noisy when walking on polished floor, got the "zik zik" friction sound.

ASICS AHAR/AHARPLUS is like that when new on smoother surfaces other than asphalt/tarmac/roughened concrete like MB bridge. If dont like then use sandpaper to hoot it.

 

[WussRedXLi]

Solid HR for these young fellas at 4500ft

 

[DigDub]

ASICS AHAR/AHARPLUS is like that when new on smoother surfaces other than asphalt/tarmac/roughened concrete like MB bridge. If dont like then use sandpaper to hoot it.

Novablast sound quite intermittent and soft. Superblast is like those children's shoes that squeak as they walk one.

 

[Kuudere]

This morning around 7+ i saw one fella iirc orange vest top or what.....around MBS area.
Run quite fast one, quite solid runner. The last i saw him was he ran into the Gardens By the Bay path just beside the Sheares Bridge bottom part......

Not you right?

I usually run evenings on weekdays, been trying weekend morning recently

This whole family of talents.

I am thinking of trying a crazy workout with my siblings 6 x 10 mins (3 min rest between sets). According to my bro, 1 of the running clubs have this as their workout.

Bro can sustain high HR for so long. Jskm

Usually I hit max HR at 8-9km in. Used to running at high HR but the feeling is terrible. I was close to stitching out but at the same time, I naturally slowed down so my HR can recover and sustain throughout.

 

[WussRedXLi]

Novablast sound quite intermittent and soft. Superblast is like those children's shoes that squeak as they walk one.

Yeah....that one is AHAR PLUS

 

[sph777]

I usually run evenings on weekdays, been trying weekend morning recently

I am thinking of trying a crazy workout with my siblings 6 x 10 mins (3 min rest between sets). According to my bro, 1 of the running clubs have this as their workout.

Usually I hit max HR at 8-9km in. Used to running at high HR but the feeling is terrible. I was close to stitching out but at the same time, I naturally slowed down so my HR can recover and sustain throughout.

That is a crazy workout but doable with the rest.

 

[WussRedXLi]

Indons seem to like foldies . (I think one big reason also due to cost). But such is life, you make do with what you've got.
Their strength + fitness as amateurs no joke.

I know of cases in which very expensive flagship with deep wheelsets roadbikes not able to hit 50 even if it were a 1 min effort, granted if newbie/weekend warriors wont be able to......and also depends on the durability/freshness of the legs and sex etc.

After changing to 60T i see if can PB vs my previous 54kmh, technically 58kmh is possible @ 110rpm cadence (will need to chut all aero tricks that i know and i have got). Already spinning like hamster on current 53T on 451

https://www.bikecalc.com/archives/speeds-at-cadence.html

 

[WussRedXLi]

Bonus

 

[WussRedXLi]