jogging and motivation thread

[WussRedXLi]

 

[WussRedXLi]

Base on my DEXA scan for a study. Running helps alot on spinal bone density. My score is excellent for spine for my age, as good as those 30 yo people. However my Hip bone neck is at the high end of Osteopenia. Check with AI, likely concluson is target load of running is not directed at the hip. Nutrition is not the issue, as can see the spine is excellent, it has all the nutrients to maintains and targeted impact loading from running, but the Hip neck is disproportional low BMD.
I already add it kettlebell snatch which has quite explosive hip extension in it's move and single legged dead lift with kettlebell. Will check my DEXA scan end of the year and see if this add on exercises will help.

Interesting info....hmm that is really food for thought, how to train (impact) the hips / pelvis.
I'll see if i can find anything.

 

[WussRedXLi]

for someone at this age group, his z2 hr (60-70% max HR) should be around 115-137bpm. very impressive to do this in SG warm & humid climatic conditions. very efficient running mechanics and high fitness level

He mentioned his Z2 high range shd be around 155bpm or something tho....for running (not bike). Possibly using 80% for the upper end of Z2.

 

[sales69]

Saw Vanessa Lee and her running mate at Bedok Reservoir this evening 6pm.

I was doing 2k repeats @ 4:50s already very chuan.

They are doing easy run, must be around 5min pace. Chatting and smiling. Damn solid!

 

[xllms]

He mentioned his Z2 high range shd be around 155bpm or something tho....for running (not bike). Possibly using 80% for the upper end of Z2.

thats v high

 

[WussRedXLi]

 

[WussRedXLi]

The whole thing

 

[WussRedXLi]

@rarenick
You know of any 60-61 yr old faster than this fella? CCP5 ride.
Other than Poon of coz

 

[Kuudere]

Shaun doing track 10km in 3 weeks to try to get into that for sea games but I think based on his timings should be no problem. I thought the Gurkhas would be faster tbh. Haha

https://web-stag.asiancline.com/latest-news/33rd-southeast-asian-games-2025 >> SEA games criteria

Sub 33 10k and Sub 15:30 5k to qualify for the 2 slots.

Shaun should be an easy pick. As for the next slot, Soh Rui Yong is going for 10k/Marathon, pending SNOC . Jon Lim should be up next to go for SEA games but unfortunately, I checked his strava and he is still nursing an injury and also made this post recently:

So, the next person to be selected, not too sure. Keane Ko is good, but his times can't qualify him for 5k/10k. But he ran 2:33:57 recently and probably should be selected for marathon team this year.

https://www.multisportaustralia.com...s/201?secondary_category=bond-university-bond

>> his goal is marathon qualification for SEA Games

Gurkhas >> Subas Gurung is the fastest (6.46) but he hasn't been running much after hitting 1:04 HM national record for Nepal last year. Recently ran unlabelled runner at 35 min and came in first still. But not in his old form.

how young is aaron btw?
21km @ 4:19/km with 160bpm avHR
easy & conversational pace

27, I don't think it's entirely easy but definitely within steady state (2.5). Definitely a pace he can hold for marathon.

The whole thing

C div girl impressed me the most, 8.41 at 14 years old (I am guessing), can already run down uni girls and join the elite field women. Will expect her to be the new generational runner.

 

[woshihock]

no more leh cos my shoes are less than $100 china shoes.

spoil liao or worn out just throw

i see the tech, i also a bit gian sia

but my adidas galaxy 6 still can use

 

[WussRedXLi]

Good ground view. Paris Olympigs

 

[rarenick]

@rarenick
You know of any 60-61 yr old faster than this fella? CCP5 ride.
Other than Poon of coz

Not that I know anyone stronger at his age. The strongest around 65 yo or higher I seen from piston racing could hit rolling top speed 45 kph thereabout, not sure what's his highest record. During covid period his health got affected. Which Poon, is it James?

 

[sph777]

If not how to tell your wife you need to buy new shoes. High mileage is a acceptable reason.

My wife has reached the pt where if I buy one new pair I need to throw one old pair. So now only buying when need replacement. Eleos -> novablast 3 replacement

 

[xllms]

My wife has reached the pt where if I buy one new pair I need to throw one old pair. So now only buying when need replacement. Eleos -> novablast 3 replacement

my limited cabinet space also tells me the same thing. will have to give up a pair for any new ones

 

[LWZ]

The whole thing

satki Limbu Bigyan

hopefully he doesn't go around saying "hi, I am lim bu"

 

[WussRedXLi]

Botak playing with Rebel V5 now. Got cyclists water support for his hill TT, broke his prev PB

 

[WussRedXLi]

satki Limbu Bigyan

hopefully he doesn't go around saying "hi, I am lim bu"

My ohhuice got Lao bu.

 

[WussRedXLi]

Not that I know anyone stronger at his age. The strongest around 65 yo or higher I seen from piston racing could hit rolling top speed 45 kph thereabout, not sure what's his highest record. During covid period his health got affected. Which Poon, is it James?

I only know long form is CK Poon, is Army col i think

One thing i cannot understand is since from SAF, but join CCP fast ride...... what if kena caught coz of jumping the lights? (not uncommon)

Yest got 1 sgrv vid actually heh....

 

[puffypaddington]

what non-cardio exercise do you do ?

No non-cardio exercise. I only run, don't do strength/gym training or cross training and run 2 pace only: threshold and easy Z1 pace, no other workouts or speedwork. i don't think anyone was ever injured during easy runs, correct me if I am wrong.

 

[puffypaddington]

I had Achilles tendon injury before. It just strike me when I did my long run in east coast park when i was in area F and my car was parked at near fort road there. Have to walk back the half of east coast park distance. It took me 2 weeks to recover.

Another injury was gluteus medius. Very sharp pain on my hip.. caused by changing of running shoe that is way too firm and hard . I was so used to wear my saucony endorphins speed and ran about 1500km without shoe rotation. . This injury dragged me almost off and on for 2 months. I have to limit my each run less than 7km during that period.

What pace do you do your long run at? Do at Z1 you should be ok