jogging and motivation thread

[xllms]

Is this Bmai's flagship? May consider for 11.11

yup, BMAI new flagship, RRP is rmb1599!
41size 136g
waiting for reviews from early adopters

 

[Tudo88]

welcome to the party... still chasing it after 8 months
your body needs to learn how much pain it can endure
for the first few tries, the 7km mark is a real test

I am left with 4 weeks till Real Run to achieve it. The ultimate goal is to hit sub 90 HM and based on what I watch on some videos,sub 90 HM will require a low 39min 10km or 38+++.

 

[xllms]

Do u all make conscious effort to check whether u have any imbalances in your body? Like foot supination/pronation, weak glutes, tight ankles, etc?

for me yes, cos supination very significant, hence my preference to have a mid foot cut out at the midsoles on the inside to balance out and shoes that induce me to run more on forefoot regardless of pace, eg. thicker & bouncier forefoot.

 

[GlassDoor]

I am left with 4 weeks till Real Run to achieve it. The ultimate goal is to hit sub 90 HM and based on what I watch on some videos,sub 90 HM will require a low 39min 10km or 38+++.

based on my own experimentation and non scientific. you can give this a try.
3 X 3km @3:30" pace or faster.. walk 200m in between to recover. the pace should feel hard 90-95% but can finish the repeats.

there are some variations of this 4 X 2.4km or 5 X 2km again at a pace much faster than 10k target pace. you can potentially ramp up the speed due to the shorter distance. But uncle body cannot tahan... i literally puke after a 5X2km session! so be warned.

 

[Ender]

Do u all make conscious effort to check whether u have any imbalances in your body? Like foot supination/pronation, weak glutes, tight ankles, etc?

My supination quite severe. The lateral side of my sole can wear off not just the heel area, but the whole length of the shoes. But I don't care much. Just neutral shoes till now. Personally, I think running gait analysis are over rated, and everyone should just wear neutral shoes and adapted to it gradually.

 

[Tudo88]

based on my own experimentation and non scientific. you can give this a try.
3 X 3km @3:30" pace or faster.. walk 200m in between to recover. the pace should feel hard 90-95% but can finish the repeats.

there are some variations of this 4 X 2.4km or 5 X 2km again at a pace much faster than 10k target pace. you can potentially ramp up the speed due to the shorter distance. But uncle body cannot tahan... i literally puke after a 5X2km session! so be warned.

If you can do 3km x 3 at that pace with just 200m walk recovery,you are already a sub 40 caliber 10km runner already.

Even my max 2.4 not even at that pace lol.

 

[GlassDoor]

If you can do 3km x 3 at that pace with just 200m walk recovery,you are already a sub 40 caliber 10km runner already.

Even my max 2.4 not even at that pace lol.

unfortunately...i am not there yet. the last TT i did end Aug I am still 20 secs off. But it's the first time I did it under 41.
i am actually exploring "cheating".. aka pre-run-fueling, a faster shoe and cooler temperature. Maybe I just need the moons to align

 

[sales69]

Very sure it's creatine. Remember I reported my significant weight increase of 3kg without diet change and exercise regime. Nothing much to do but accept it. Harmless, since you ae not into distance running.

WTF.......

Must be creatine haha. I just got a weighing scale. 78kg!

2022 when I was hospitalised was 72kg.

Good thing now is easily gain mass and muscles from working out.

Just not as shredded like early 30s when I could do more calisthenics moves. Even back then I think was around 76kg.

Not complaining. Still looking my best for the past 5 years.

 

[Tudo88]

unfortunately...i am not there yet. the last TT i did end Aug I am still 20 secs off. But it's the first time I did it under 41.
i am actually exploring "cheating".. aka pre-run-fueling, a faster shoe and cooler temperature. Maybe I just need the moons to align

Most folks like me chasing the sub 40 dream are training at around 3.40-3.45 for intervals.

Training at 3.30 pace,I will guess you should be able to hit 38-39 quite easily honestly. Maybe you can look at your pacing strategy,HR etc.

 

[GlassDoor]

Most folks like me chasing the sub 40 dream are training at around 3.40-3.45 for intervals.

Training at 3.30 pace,I will guess you should be able to hit 38-39 quite easily honestly. Maybe you can look at your pacing strategy,HR etc.

i started from 3:40"+ target pace and aim to to shave a a few seconds off at the nest session. 3:30" is a target. realistically it more like 3:32-3:34" currently. Any faster I will have difficulty finishing the session. only shifted into these longer intervals the last two months plus cos i was hitting the 41 limit.

 

[bbbbbw]

Haven’t bought my bike computer and got new Garmin computers.

any idea which to buy lol

https://www.garmin.com.sg/products/intosports/?cat=cycling

 

[rarenick]

Haven’t bought my bike computer and got new Garmin computers.
any idea which to buy lol
https://www.garmin.com.sg/products/intosports/?cat=cycling

Depending how much money u willing to burn. To me garmin not really worth it if u only need very basic features. I had edge 830 when it first launched. After a short while I sold it.

 

[DigDub]

Haven’t bought my bike computer and got new Garmin computers.

any idea which to buy lol

https://www.garmin.com.sg/products/intosports/?cat=cycling

I got 840. 850 not really enticing. Garmin pay can't use in sg, OCBC the only bank which supports it is also dropping support soon.

 

[WussRedXLi]

 

[WussRedXLi]

the question that keep popping up as i watch that video
"I bet those guys can eat a buffet every meal and not put on weight. Wonder what's their base metabolic rate?"

BMR shd be above average at least, coz of the muscle mass.....just based on the simple thing that muscle tissue is way more metabolically active than fat.

That's also why aged 40 and above folks shd really start to put on as much muscle mass as possible.

Also why yesterday i told sph777 to start sprinting/resistance training, as he wants to lose weight / fat.

Either that or just clock in the volume, is very inefficient coz the body after that wants to eat more by compensating. So in order to maintain a caloric deficit, must be really disciplined. Also must keep moving, so as to keep NEAT/non exercise activity thermogenesis high. Else the natural tendency is to nua in order to compensate.

 

[WussRedXLi]

How is this plyo even possible.

 

[WussRedXLi]

Must be creatine haha. I just got a weighing scale. 78kg!

2022 when I was hospitalised was 72kg.

Good thing now is easily gain mass and muscles from working out.

Just not as shredded like early 30s when I could do more calisthenics moves. Even back then I think was around 76kg.

Not complaining. Still looking my best for the past 5 years.

For me i am also after the cognition factor by taking 10g/day of creatine. So bo bian.

But since i am also doing strength training, so i just take it that the benefits are there also....after all that visibly boosts the muscle mass as well.

 

[WussRedXLi]

Haven’t bought my bike computer and got new Garmin computers.

any idea which to buy lol

https://www.garmin.com.sg/products/intosports/?cat=cycling

Believe it or not, i only have a Magene basic set, $38 that i purchased from shopee. I look at speed and sometimes cadence.....so that i dont drop down in cadence and over grind for too long.
My HR is i sometimes touch the heart icon on my watch and look see.
edit - oh yeah, distance. Also dont wanna go a lot of overdistance in a single session and risk injury , unless if it is a zone 0 or at most zone 1 fun ride with lots of breaks.

Else by feeling and RPE is all there, pretty spot on.
Same thing with running, though i think i am losing a bit of my touch for run pacing. (been screwing up my 3Ks recently).

 

[WussRedXLi]

 

[Ender]

If you ask me, high volume exercise is the most effective way to reverse insulin resistance. The girl in the video talks about muscle mass, the more the better. because the more mitochondria cells.

Cardio do it another way, increase mitochondria cell density by encouraging biogenesis and improve the efficacy and efficiency of each mitochondria cells, i,e flexible to utilize all fuel source (Sugar, Fats, Protein), process fuel quicker and extract more ATP per fuel molecule.

IMO better than diet way which is at best is managing blood sugar level, no stimulus to improve mitochondrial health which can lead to better insulin sensitivity.

Myself, diagnosed prediabetic at 39, start running in 40. Now 57, Hba1c at 4.8%, and all this time is high carb diet and sugar diet to fuel my run and hawker food for meals.

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