jogging and motivation thread

[WussRedXLi]

 

[WussRedXLi]

bravo!!
i got conned by the weather forecast thinking it will rain the whole day. so did my HM in the rain in the morning. was targeting 1:55 but managed a much faster1:48 without actually trying . i think the "cold" weather helped greatly.

tried on streakfly 2 and takumi sen 11 as i was suntec. was thinking a fast 10k shoe may help with my challenge. But end up leaving empty handed. simply cannot justify buying a shoe with such limited use case.

Need to see this.
https://www.weather.gov.sg/weather-rain-area-50km/

The early morning Sumatra squalls got a pattern one, see it for a few times and you'd get the drift.
You can spot the squall happening from the west side coming from Sumatra, can have a gauge whether it is a pre-dawn or a morning one when it hits Singapore. When you wake up at 1am to 3am period to pee, you will be able to make a call. If like now 11pm - 12 midnight you still dont see anything, that means it wont be a pre-dawn squall, so you might be able to squeeze in a 6am quick run. But you also need to eyeball how fast it is coming....as sometimes it can come quite fast.

The squall line would come and then you will see the green patches tailing the line, and then it gradually fizzles out with more and more clear patches and that is the time you can make the call to get out like 1-2 hrs later as the ground dries.

If no squall line, you can also chance when it will clear, can see the pattern.

But before that happens, just do your other work/family/recreational stuff.


Cool weather helps quite noticeably, esp 5km and beyond. Actually for 10k, i think cool weather + active cooling makes a bigger diff than shoes, esp if you have had heat trained 2 weeks prior.

 

[WussRedXLi]

Once you pass 2km mark, it's max HR, start to dip from there.

Your running style reminds me of cross country running. Everyone goes off fast and ease out in the later stage. I am more of negative split runner, so didn't really work for me.

Fujiwara is legendary. I think Japanese are best at half to marathon. Their 5k/10k times are not super exceptional but still able to run that fast for half and marathon.

USA has a lot faster 5k/10k runners but not many have marathon times like Fujiwara. 62 HM and 2.07 M, is as good as it gets.

Takumi Sen is good as well, might be my next shoe after the Vapourfly. More of 5k/10k shoe.

Talking about MHR, yeah i probably did hit twice, over 180 when i glanced at it. Then pulled back a little coz the alarm went off.
But could not sustain even a more decent 3:20-3:25 for the last km (3rd km).

I actually only wanted to test 3k as usual, but coz i paced it wrongly (again) and so fizzled out for the last km.....but still feeling rather ok as in not dead yet coz already dead before 2km, and semi recovered for 3rd K then decided to run another km.
Actually could have gone for 1km more to make it 5k, but i wanted to save a bit for cycling after that, with a refueling break.

I suspect my strength training also shaped a bit of my mind to really like the short and sweet "suffering mode", so 3k realm is a similar sweet spot in terms of feeling.

Earlier on like 1 year ago, i was able to pace better with negative split or evenly split and run pretty nicely for 5k and even 10k in 2023....but that time i was also training for running endurance with a lot more volume in running, like 70-80km coz got long runs. But that time much less cycling. And now is more like lots of cycling endurance/volume with relatively little running volume only, ......so a bit different muscles used and trained prob (lactate clearance prob).

Cycling i can tahan long sessions longer, coz more wind more cooling more scenery to see and also need to check traffic constantly. Not monotonous your mind wont drift off one.

Japan excels at longer distances, i guess the shorter distances still got "market" for those wanting to specialize in ekidens, but of coz not world class.

 

[kaisin82]

Talking about MHR, yeah i probably did hit twice, over 180 when i glanced at it. Then pulled back a little coz the alarm went off.
But could not sustain even a more decent 3:20-3:25 for the last km (3rd km).

I actually only wanted to test 3k as usual, but coz i paced it wrongly (again) and so fizzled out for the last km.....but still feeling rather ok as in not dead yet coz already dead before 2km, and semi recovered for 3rd K then decided to run another km.
Actually could have gone for 1km more to make it 5k, but i wanted to save a bit for cycling after that, with a refueling break.

I suspect my strength training also shaped a bit of my mind to really like the short and sweet "suffering mode", so 3k realm is a similar sweet spot in terms of feeling.

Earlier on like 1 year ago, i was able to pace better with negative split or evenly split and run pretty nicely for 5k and even 10k in 2023....but that time i was also training for running endurance with a lot more volume in running, like 70-80km coz got long runs. But that time much less cycling. And now is more like lots of cycling endurance/volume with relatively little running volume only, ......so a bit different muscles used and trained prob (lactate clearance prob).

Cycling i can tahan long sessions longer, coz more wind more cooling more scenery to see and also need to check traffic constantly. Not monotonous your mind wont drift off one.

Japan excels at longer distances, i guess the shorter distances still got "market" for those wanting to specialize in ekidens, but of coz not world class.

wah your pace is solid. I recently wondered how it feels running fast, tried running 3:45 on the treadmill for 1km and I was out of gas. Good job man for 3km or even 5km or 10km. Your 2.4km is below 8km??

 

[WussRedXLi]

 

[WussRedXLi]

wah your pace is solid. I recently wondered how it feels running fast, tried running 3:45 on the treadmill for 1km and I was out of gas. Good job man for 3km or even 5km or 10km. Your 2.4km is below 8km??

I really rarely try 2.4 distance, or for for that matter stuff like 1 km and 1 mile, so the best time i have ever recorded even on GPS for 2.4 is 8:12 if i rem correctly and it's always due to me running the 3K incorrectly (massively positive splitting for first 2km) and all these "time trials" i usually try to run a bit of overdistance like 2.46, 5.04 or something to compensate a bit.
But technically shd be able to log just under 8 mins if i try for a couple of times for gaining experience coz 8 flat is 3:20 pace. Coz i am also trying to aim 3:20 pace for 3k also for 10 mins.

3k of such nature for me is like a single "extended" VO2max session. Not the 4x4 or microburst intervals.
And yeah, can touch MHR one, must really be medically screened and cleared to do that also esp those middle aged.

Yeah, for some, the feeling of running fast at speed could be addictive. It's either shorter intervals (or even sprints of 75 to 150m) or you could try to find a place like Sentosa where you turn left at the main roundabout after entering Sentosa gates and Artillery ave/Allanbroke road and you can treat yourself to some short but nice flowing slight gradients and no people at all, and you can really speed on the downhill while not hammering the quads or joints too much.

 

[WussRedXLi]

Slight gradients at Sentosa along Allanbroke Rd, possible to improve your neuromuscular/RE factors and muscular eccentric motions which is an area which would not be trained at all if you do not touch this area, so just by virtue that if you just start training this way then for sure there will be newbie gains that would otherwise be untouched ..... you can do a bit of short sprints when going up again, which is also neuro and RE and then strength.
Again, normal running would not be touching this area..... So there is some money to be had on the table with this type of terrain. It's not going to be staple of course, but just part of some occasional variations.

edit - forgot that Woolwich Rd leading to Allanbroke Rd also got a slight gradient, that can add another 400m or so of slight gradient downhill assistance. Then the whole slight gradient downhill portion is 800m total.


Actually Siloso road also can.....it's somewhat similar to South Bouna Vista, but then like SBV the walkway is like a bit not as nice or straight and flowly as Allanbroke/Artillery Ave.
Actually relatively got quite a bit of runners there doing Allanbroke and Artillery ave on weekends.

 

[WussRedXLi]

@ 0:50

Full planche clapping behind the back push up.
How is that even possible.

 

[GlassDoor]

Yeah, for some, the feeling of running fast at speed could be addictive. It's either shorter intervals (or even sprints of 75 to 150m) or you could try to find a place like Sentosa where you turn left at the main roundabout after entering Sentosa gates and Artillery ave/Allanbroke road and you can treat yourself to some short but nice flowing slight gradients and no people at all, and you can really speed on the downhill while not hammering the quads or joints too much.

running fast is very very addictive! 200 & 400 my favorites but for folks used to distance running at moderate pace watch your running form/mechanics. If not injuries can come very fast and very furious

 

[WussRedXLi]

running fast is very very addictive! 200 & 400 my favorites but for folks used to distance running at moderate pace watch your running form/mechanics. If not injuries can come very fast and very furious

Yeah slowly does it. I always try to get people started / hooked on SITs/Sprint Interval Training, 60-75m for starters. Actually i only do 75m. 1 warm up and then 3-4 reps of full sprints, 2-3 mins rest is already ok if you dont mind ATP-PC system not 100% recovered and you are after more general middle to long distance running improvements. Even strides/hill sprints are good if dont feel good about SITs coz the speed involved is indeed fast. If dont like once per week specific SIT or 200m interval workouts then sprinting once 60-75m just prior to your easy runs also next best thing.

All these are quite accessible due to very short distances involved. Other than the standard sprinting benefits you often hear about, for general running it's pretty much neuro work benefits which in turn carries over to impact RE.....
Lowest amount of time and effort needed for not insignificant benefits. Also trains stuff like hamstrings till past newbie gains standard in which jogging wont really do, plus getting used to high cadence, stiffens the associated tendons used in running etc....many small but not negligible benefits to list out here. If one is already at elite level with really high volume then probably this is not needed, but for the more average joe doing sane volumes, again, this is easy money left on the table untouched....simply coz he/she would not have done this ever once past pri/secondary school.

Usually people just think about these top end speedwork directly as "i dont VTEC kick at the end of my 5k 10k one, so this is not needed". It's actually the other benefits that you are after esp if not elite level runner.

Injury risk is higher of coz if not follow progressive loading but if the rules are all followed, it shdnt be any risker than regular jogging/running/plyometrics etc.

 

[GlassDoor]

Injury risk is higher of coz if not follow progressive loading but if the rules are all followed, it shdnt be any risker than regular jogging/running/plyometrics etc.

speaking from my own personal experience. when i started to run fast the first bad habit was opening stride length by striking in front of center of gravity... u will feel kneels and shin crying in pain. 2nd thing thing to go is calves .. as you have to learn to toe off and easy jogging never enage that at all...
as always... progressively load up and listen to body

 

[kkkkdllmkkkk]

wow bmai fly plus around RMB535... close to SGD100

 

[rarenick]

Anyone carrying camelbak hydration on your shoulders to jute jute water when running?

 

[WussRedXLi]

 

[WussRedXLi]

Anyone carrying camelbak hydration on your shoulders to jute jute water when running?

Just use a running belt (CHITO) with 300ml soft flask to store some water, and run along route which you can refill both water and refill your stomach. Really no point carrying like 1L 2L unless you do trail like those UTMB races i just posted.

Any more than that is damn terok one, bouncing here and there and very uncomfortable for fast paces.

Get M size if your waste is 31 and below. L if 32 and above.

https://item.taobao.com/item.htm?_u...eYsCYtuEUPhZ1.&spm=a1z09.2.0.0.39042e8dAUvFQ4

AONIJIE is solid, UTMB sponsor nowadays.
You go search for similar, this one cannot be checked out.
You can get the 420ml version and fill to 300ml.

https://item.taobao.com/item.htm?_u...Ix4IhxQTs_DiOy&spm=a1z09.2.0.0.39042e8dAUvFQ4

Ok got one that can sell
https://detail.tmall.com/item.htm?abbucket=14&id=602413971184&mi_id=0000epC6IspTEwLFWPavBCL3f_3GyNUB13FAxVXs7pIsG0U&ns=1&priceTId=215040dd17573393979312189e100a&skuId=4620371866851&spm=a21n57.1.hoverItem.3&utparam={"aplus_abtest":"8dc692c87d5bee6b34351acecb159b8d"}&xxc=taobaoSearch

 

[WussRedXLi]

 

[sales69]

Anyone carrying camelbak hydration on your shoulders to jute jute water when running?

I used one from Decathlon last time when training 21k.

Pro is can zhut zhut at will. But start run from 4pm, 3L water not enough.

After getting used to added weight, once removed the bag, can really fly.

 

[cherynsq]

Hihi! I'm returning to running. Ate alot during my recent trip to Australia and wanted to lose some weight. I currently have 3 pairs of shoes which I use to wear when I actively do 5km daily about 2 years ago. I still wear them occasionally but I haven't been running at all.

New Balance RC can't remember model number
New Balance 880 v13
Asics nimbus

For a start. What's the recommended distance to do?

 

[sales69]

@xllms

Thanks for recommending the Krane tees. I bought the cheapest model. Less than $20.

The fabric knit quality is top notch. If slap on ang moh brand, at least priced at $40!


【淘宝】7天无理由退货 https://e.tb.cn/h.SaFxbQzvgR2dmfl?tk=ZqWQ4JmaRQp HU293 「隺He新品速干T恤跑步速干男女圆领透气T恤轻量马拉松短袖T恤」
点击链接直接打开 或者 淘宝搜索直接打开

 

[sales69]

Hihi! I'm returning to running. Ate alot during my recent trip to Australia and wanted to lose some weight. I currently have 3 pairs of shoes which I use to wear when I actively do 5km daily about 2 years ago. I still wear them occasionally but I haven't been running at all.

New Balance RC can't remember model number
New Balance 880 v13
Asics nimbus

For a start. What's the recommended distance to do?

Can start with walking. Then progress to slow jog 2-3km should not be a problem.