jogging and motivation thread

[ksapple]

Soft bouncy. I'm using for walking. Running is fine if you want neutral cushioned shoe.

Unlike that NB 1080 V13 crap. Too soft until unstable when standing still.

Running with 1080 even worse. Energy sapping.

Right now i using army de new balance dunno will improve my timing anot

 

[sales69]

Right now i using army de new balance dunno will improve my timing anot

I would use PG7 for easy slow runs. You can speed up of course and it won't hinder you.

For me, fit is more important. My fastest timing came from wearing Hometeam Orange/White Mizono. Fits like bespoke design for my foot.

 

[WussRedXLi]

Is doing HIIT running good?

My considerations are:
To build strength/leg muscles, not so much for stamina performance.

Total 35 mins inclusive of warm up 10 mins, cool down 10 mins.

Heart rate most at zone 2 and 3, short intervals zone 4.

Just saw this.

If you are after type 2A/2X and most muscle bulk/development (ie fast twitch more than slow twitch), then just hoot the hill sprints (or hill strides). Nearly complete recovery between sets, meaning it will probably take quite a while/a few good minutes like 2 or maybe closer to 4-5 for the newbies. But you really need to slowly progress up and be a bit patient before you can master it in execution, very demanding in all areas. Actually the higher the gradient, the better. You can also try stairs sprinting for some variation.
Once you have mastered it and at least neurologically feel you can manage the speed, then try flat ground Sprint Interval Training. I am saying "managed" coz i think for middle age group, not many can manage the speed and i do really mean SPEED, ie a bit rusty here and there. I really like SIT, been doing it since 2019 (theorectically most runer folks dont see it as a form of running conventionally, except those sprinting community lol). I actually was doing stairs sprinting as a form of exercise (in ard 2015) without me knowing it, but anyhow do one lah.

Go youtube and see how to execute.

edit - also best to make sure you are cleared in the cardiac dept, things like these and shorter intervals/micro intervals can really spike the HR unknowingly sometimes. The weather also damn terok recently, that's another factor that can further contribute/exacerbate.

 

[kaixax555]

Blind me, Choa Chu Kang South hit 42 deg C heat index (34.2 C, 58% RH) this afternoon.
edit - Sembawang 33.6 deg C 63% RH, 42.3 deg C heat index
Pulau Ubin 34.6 62%, 44.8 deg heat index
Sentosa 33.7, 63%, 43.1 deg heat index

Tonight gonna be freezing 1 x 600ml bidon and put into my top's front, with 2 x 250ml frozen season's ice lemon tea packet drinks in my back pocket. See if it works.
Gonna be trying out that micro interval workout (3 sets of 16 x 30s at relatively high RPE).

Heat index temps @ 8pm likely to be in the 32-36 deg C range with the higher range in some areas

I ran this morning, it's so hot that I took a super long time to cool down

 

[WussRedXLi]

 

[WussRedXLi]

I ran this morning, it's so hot that I took a super long time to cool down

Yeah terok..... heard some OLs in Tg pagar kpkb just now.

Just came out of a quick shower, need to get rid of the stickness first, then later 8pm can go for session

 

[Mephist0pheLes]

Recently started looking at my jogging statistics and realise I have been jogging wrongly my whole life. My cadence, vo, vr, gct all bottom 5 percentile according to garmin. Now trying to relearn how to jog...

 

[basic___]

Is it me or has it been pretty hot and humid lately even in the evenings?

Almost died just now when doing threshold intervals

 

[dreamaurora]

Is it me or has it been pretty hot and humid lately even in the evenings?

Almost died just now when doing threshold intervals

Yeah, I ran 11 km just now. Although the sun was no longer hot but the weather was unusually hot and humid. Even with my usual easy pace and a 700 ml of water I felt so dehydrated at around 9 km that by the time I finished my run I felt dizzy.

 

[mcylo]

Yeah, I ran 11 km just now. Although the sun was no longer hot but the weather was unusually hot and humid. Even with my usual easy pace and a 700 ml of water I felt so dehydrated at around 9 km that by the time I finished my run I felt dizzy.

The heat is radiating off the hot tarmac after been baked the whole day

 

[dreamaurora]

The heat is radiating off the hot tarmac after been baked the whole day

Will have to plan my fueling tactic carefully for Lazada run in July. Probably have to spam on electrolytes before the run and have more energy chews/gels.

 

[endo5x5]

Slow and sexy 7K, because they keep saying that the way to improve on timing is to do slow runs for the body to finetune its energy management. Could also admire all the lightning in the distant north. Like what the f***, I'm stewing badly, gimme some damn rain soon!

Next run ought to be on a weekend morning, and will try to do a long one.

 

[WussRedXLi]

Back......not many people out there tonight, maybe too warm.

How she trains those glutes one ah.

 

[WussRedXLi]

Yeah, I ran 11 km just now. Although the sun was no longer hot but the weather was unusually hot and humid. Even with my usual easy pace and a 700 ml of water I felt so dehydrated at around 9 km that by the time I finished my run I felt dizzy.

I had 600ml + 2 x 250ml = 1.1L. Just enough.....usually i cannot finish the 600ml bidon one and i only bring 1 x 250 packet drink. Some more all iced up and "plastered" to my body to give additional contact cooling.

For around 24 mins of actual work nia (3 sets x 16 x 30s and then 3 x 16 x 15s recovery). Then after that i needed 30 mins of cool down and after that joy ride see chio bu / tourists.

 

[WussRedXLi]

Heat index temps @ 8pm likely to be in the 32-36 deg C range with the higher range in some areas

Warmer than i expected.

Just now at 9pm, Tai Seng was 36.5 deg C heat index temp

South side Sentosa was 36.0 deg C heat index temp.

Only Pulau Ubin 33 deg C heat index temp

 

[rarenick]

Just saw this.
If you are after type 2A/2X and most muscle bulk/development (ie fast twitch more than slow twitch), then just hoot the hill sprints (or hill strides). Nearly complete recovery between sets, meaning it will probably take quite a while/a few good minutes like 2 or maybe closer to 4-5 for the newbies. But you really need to slowly progress up and be a bit patient before you can master it in execution, very demanding in all areas. Actually the higher the gradient, the better. You can also try stairs sprinting for some variation.
Once you have mastered it and at least neurologically feel you can manage the speed, then try flat ground Sprint Interval Training. I am saying "managed" coz i think for middle age group, not many can manage the speed and i do really mean SPEED, ie a bit rusty here and there. I really like SIT, been doing it since 2019 (theorectically most runer folks dont see it as a form of running conventionally, except those sprinting community lol). I actually was doing stairs sprinting as a form of exercise (in ard 2015) without me knowing it, but anyhow do one lah.
Go youtube and see how to execute.
edit - also best to make sure you are cleared in the cardiac dept, things like these and shorter intervals/micro intervals can really spike the HR unknowingly sometimes. The weather also damn terok recently, that's another factor that can further contribute/exacerbate.

Your post of article is insightful and I will do some online research to understand more of cortisol with sports. As for uphill running, I will need to plan, but unlikely so, because it may stress the knees too much.

 

[WussRedXLi]

Your post of article is insightful and I will do some online research to understand more of cortisol with sports. As for uphill running, I will need to plan, but unlikely so, because it may stress the knees too much.

If you are talking about the usual petallar tendon pain (front knee tendon just beneathe the knee cap bump) coz it is "something new that you are doing", can proactively pre-habilitate first by strengthening for 4-8 weeks the usual strengthening exercises for calves, shin, quads, hamstrings and glutes. Basically just strengthen everything lah....no harm one. All the exercises on youtube.

But one specific point that i'd like to emphasise more (and personally gone through a few niggles before) for faster speeds / sprinting / 200-400m stuff / etc is to train your TFL....as many runners or even cyclists neglect or arent even aware of such a muscle.




Can even start on basic forms of plyo and as usual slowly progress up, as it is explosive in nature hence relatively more beneficial esp for the shorter/faster intervals, particularly sprinting. Just see how sprinters train and the drills can liao, pretty explosive stuff even though it seems normal to them (their normal is maciam like our super-explosive movements liao)



Actually i can give a "middle milestone" update on my Sava R7 bike riding w/o bike fit. So now it's been like 3 weeks and tried most things that i'd be doing on it. Last night tried some pretty hard microintervals, till now i am feeling fine although muscularly late last night before i slept i quite felt the muscular fatique. This morning and now pretty ok but tonight i'll play it save and let the rest do the work for me, total rest night.
Till now, no joint pain muscular pain of any sorts that is related to the new bike.
I have a very high suspicion/belief that the strength training that i have been doing since i started running 2 years ago helps hecklots. The new aero position vs triceps strain even for > 30 mins (I already started training on foldie then etc, backpain neckpain all no issue.

Only did the simple fore/aft saddle positioning + saddle height with the only basic lemond method, i have yet to do the video analysis knee angle measurement with a graphical protactor and confirm via too low a seat height and slowly raising it 3-5mm increments until pedal stroke feels choppy ie it is slightly too high.
Also changed the stock PU saddle to a GUB 3D printed one (shd be passable, dont think i need a $675 Specialized Power Mirror), solved the issue of backside pain and a bit of numbness for > 1hr rides (i dont go for > 3hr rides and the longish weekend ones averaging 4 to sometimes 5-6hrs include lots of breaks). So i think more or less i have dialed stuff in to the point that it fits my current needs and that my current level of strengthen is able to tahan.
The only race that i forsee doing is T100 standard duathlon, which is "only" 32km (just under +300m elevation gain)....though such a format is that it's all guns go LT1 to LT2 range you are already warmed up just gun first talk later, nothing else.

 

[WussRedXLi]

Some are 85 age group, some 80.





Just some insight to short distance drills by Japs

 

[WussRedXLi]

 

[WussRedXLi]

If you are talking about the usual petallar tendon pain (front knee tendon just beneathe the knee cap bump) coz it is "something new that you are doing", can proactively pre-habilitate first by strengthening for 4-8 weeks the usual strengthening exercises

Actually, anything that is "new" can cause this or similar other pain, it is just training error due to overuse.
I even kena before once for cycling, when i over-distanced mostly and maybe also over-intensity in a period of around 4 days.....damn shiok that time if i am not wrong cool weather and so just continued and whacked even.
Literally i more than doubled the distances i usually do on weekdays. That means say you usually do 10k 10k 10k 10k, you went to gun HM HM HM HM.....and at 10k pace.
(and cyclists would know that this is easily more achievable for cycling than for running, esp those going for new groups' group rides and they are new to training methods or worse are basically clueless as they dont know)

Then kena pain. Took a course of arcoxia 120mg for 2-3 days, got a little better than rested still. Then continued a bit but mild/shorter zone 2 days and it got better over the course of another week. Basically a non-issue.

This is despite quite a fair bit of strengthening and plyometrics done, which helps the musculoskeletal. It will help but it is not a god-send.....and perhaps when you really get into trouble, you wont get into real trouble really deep really fast coz at least you are partially conditioned even though you did not respect the distance/intensity rules, and so it's easily recoverable.