jogging and motivation thread

[WussRedXLi]

See liao jin scary. Dunno whether to try.

Just for fun only most of these, but if grip (finger) strength is super solid relative to bodyweight, can try the door sill pull up. But still that's mainly for show.

Sofa for weighted push ups is good , only issue is not practical coz dusty at the bottom and really dont know how to squeeze the body into the bottom of the sofa lol . Ccoz with very solid thick resistance bands at the palms, the bands tend to pull up the mid of the palm causing pain there and the wrists over time. So i have already maxed this part out (approx 20kg resistance at the peak of resistance band stretch in addition to a 50cm decline). So recent months also started dips which is full bodyweight. But i think after hitting past 30-40 reps also super no point to go for more, as it'd be the same as push ups 30-40 reps. ie no point going for 80-100 reps push ups per set.
But now still at around 20, so got more to go.

 

[WussRedXLi]

@WussRedXLi mentioned. Something interesting for those running the SCSM. This gets into the numbers of elite are using. 120g per hour. I don't think we need that much coz we are burning a lot less calories for one hour for the same intensity and usually our intensity is lesser too coz we takes longer for the race.

I still don't have a strategy yet, but at least can base on per hour as described by this video. Currently I just bring two gel of 36g carb (SIS) if the run is more than 1.5hour, but my main purpose was to mitigate catabolic effect of long runs. Maybe should increase my gel intake and see if there any performance increment or less fatigue.





Korea or Japan marathon has no issue for carb fueling, money spent is worth it..

https://www.facebook.com/reel/1345374283600492

The 120g i first came across in other vids with regards to pro triathlons and cycling. I think for us sure puke one. I cannot stomach that much liquids/solids in 1 sitting, never mind the actual metabolism after absorption or whether we need that much for the kind of energy output we are doing.
They tested one female and one male presenter in GCN or GTN (cant rem) and found that they are both pretty similar in utilising about mid 40g/hr of carbs.

Run to Japan got come across 1 Jap fella who runs FM distances without gels and just relying on a bit of liquid electrolytes and maybe a bit of carbs in it. Dont know how this fella can train until so 高手.
Around 2:10 timing also so that is bloody fast and probably needing high energy output. Dont think the vast vast majority of us (even our national level) can train our fuel metabolism to supply energy at such a high rate until so 高手 wo going to Japan. lol

 

[rarenick]

Just for fun only most of these, but if grip (finger) strength is super solid relative to bodyweight, can try the door sill pull up. But still that's mainly for show.
Sofa for weighted push ups is good , only issue is not practical coz dusty at the bottom and really dont know how to squeeze the body into the bottom of the sofa lol

. Ccoz with very solid thick resistance bands at the palms, the bands tend to pull up the mid of the palm causing pain there and the wrists over time. So i have already maxed this part out (approx 20kg resistance at the peak of resistance band stretch in addition to a 50cm decline). So recent months also started dips which is full bodyweight. But i think after hitting past 30-40 reps also super no point to go for more, as it'd be the same as push ups 30-40 reps. ie no point going for 80-100 reps push ups per set.
But now still at around 20, so got more to go.

Don't want to spoil my door sia. Not worth it.

Anyway recently tried full body weight dips, 3 x 10 reps. Can see good results in the chest and tricepts. Push ups your feet on the ground, not full body weight. 1 shot do 30 pushups also cannot defeat 30 reps dips.

 

[WussRedXLi]

Don't want to spoil my door sia. Not worth it.

Anyway recently tried full body weight dips, 3 x 10 reps. Can see good results in the chest and tricepts. Push ups your feet on the ground, not full body weight. 1 shot do 30 pushups also cannot defeat 30 reps dips.

Definitely dips on parallel bars are significantly harder than push ups coz full BW plus a bit more range of motion involved. So will generally will see additional muscle hypertrophy over push ups there unless if we are talking about weighted/banded push ups or the more advanced ver of push ups.

 

[WussRedXLi]

Sato!

 

[Kuudere]

15 x 1km @ 2:50 with 3 mins rest

This one more brutal, 4 x 4km with 90s rest from 3.24 > 3.04 min/km

 

[milkiee]

@WussRedXLi mentioned. Something interesting for those running the SCSM. This gets into the numbers of elite are using. 120g per hour. I don't think we need that much coz we are burning a lot less calories for one hour for the same intensity and usually our intensity is lesser too coz we takes longer for the race.

I still don't have a strategy yet, but at least can base on per hour as described by this video. Currently I just bring two gel of 36g carb (SIS) if the run is more than 1.5hour, but my main purpose was to mitigate catabolic effect of long runs. Maybe should increase my gel intake and see if there any performance increment or less fatigue.





Korea or Japan marathon has no issue for carb fueling, money spent is worth it..

https://www.facebook.com/reel/1345374283600492

I have tried the high carb strategy for my Monday LSD after watching the same video earlier.
I finished a 3 hour run with 3 x 30gel and 1 x 60g carb drink which is about 50g per hour.

It is really a game changer for me, i felt very fresh for the first HM distance and the fatigue started to kick in after that. Note that this is the longest distance that i have ever ran so far. The best thing is that i woke up the next day with only a little lingering soreness on my legs.

This is in comparison to a 2 hours run that I did last week without any carbs intake. Legs felt heavy and weak towards the end. Woke up the next day with sore legs as well.

 

[WussRedXLi]

This one more brutal, 4 x 4km with 90s rest from 3.24 > 3.04 min/km

Actually the Kenyan one i posted does not seem brutal....I mean hell yeah you prob can dish out 1 km x 2:50 now also if not 3:00 flat. Till i read the description and they are just "tapering" before the race and just getting some legs turnover for neuro and so trying not to gun hard for injury prevention.

5 days removed from a major marathon, we have the athletes from Central Athletics Club under Coach Peter Kirui in a "light" speed-work training session just to keep in shape and to avoid major injuries before most of the athletes embark on international marathons and road-races. The video covers only 2 sets of the athletes covering 1 kilometre each with rest-intervals of 3 minutes each at a "low" target pace of 2:50min/Km.


Yeah some really very brutal......i think you might have seen a longish hill reps / almost sprint one from a similar channel, see if i can find it to share again as i posted quite a while back. The fella (pro) puked 2X i think. Hmmi think it's the same channel (Track access).

 

[Sanguoshitaisen]

how come the timings for my runs differs that much ? For example i try running at night yesterday and was hitting 6.16min/km but my morning 6am runs is always like 7+ almost 8 min/km.

 

[WussRedXLi]

This one more brutal, 4 x 4km with 90s rest from 3.24 > 3.04 min/km

Oh yeah same channel, this one .... 8 mths ago ..... at elevation but not sure what is the gradient % there and i know from cycling climbing vids that on screen it is usually deceiving trying guess, 43s fastest split which is a 1:54 800m. Lactate measurements inside.....iirc he hit 18 or something. edit - oh yes hit 18.x
ok dont think he puked, was prob another vid.

But of coz all are brutal in their own right, just training different energy systems / distances and their own specific set of challenges.

 

[WussRedXLi]

how come the timings for my runs differs that much ? For example i try running at night yesterday and was hitting 6.16min/km but my morning 6am runs is always like 7+ almost 8 min/km.

Metabolism rate diff bt first thing in the morning and evening and possibly energy state/stores coz you did not fuel properly the night before hence morning fasted run seems to be a bit laggy in general.

 

[WussRedXLi]

Kubo!

Head no vertical displacement one.

 

[Sanguoshitaisen]

Metabolism rate diff bt first thing in the morning and evening and possibly energy state/stores coz you did not fuel properly the night before hence morning fasted run seems to be a bit laggy in general.

how to fuel properly?

 

[WussRedXLi]

how to fuel properly?

Just have a decent portion of rice/noodles the night before if next day distance is comfortably > 5km.
Also why some pax also hoot caffeine early in the morning, sort of wake up the internal systems.

But btw, hooting a lot of caffeine got 1 side effect, is that it suppresses body system that automatically clears any lingering melatonin in you after you wake up. When you wake up and eyes exposed to bright light, your body clears the melatonin. The idea is to get yourself exposed to light (even 7am blue sky is good) and then hoot caffeine after around 30 mins.
And so when the caffeine half life liao (ard 3-4 hrs) and effects gradually wear off, your melatonin still inside you, and you will feel Zzz....

For normal work days, you might not want that. But for race day (5k, 10k esp early HM, FM or duathlons/triathlons), that is good. Also good for IPPT test days of coz.
Hooting 100-200mg of caffeine before races or hard workouts is well known to improve performance, but this might affect/spike HR esp in very untrained individuals. ie untrained unfit individuals dont play with such things first, get the base ok first.

 

[Sanguoshitaisen]

Just have a decent portion of rice/noodles the night before if next day distance is comfortably > 5km.
Also why some pax also hoot caffeine early in the morning, sort of wake up the internal systems.

But btw, hooting a lot of caffeine got 1 side effect, is that it suppresses body system that automatically clears any lingering melatonin in you after you wake up. When you wake up and eyes exposed to bright light, your body clears the melatonin.
And so when the caffeine half life liao (ard 3-4 hrs) and effects gradually wear off, your melatonin still inside you, and you will feel Zzz.... For normal work days, you might not want that.

the night b4 i have my dinner loh . nth special. morning runs i dun drink or eat anything b4hand de. just wake up, brush my teeth and wear clothes then off i go.....

 

[WussRedXLi]

the night b4 i have my dinner loh . nth special. morning runs i dun drink or eat anything b4hand de. just wake up, brush my teeth and wear clothes then off i go.....

Maybe just go get some gummy bears and have 15-20 pcs before you set off. Haribo is nice but costly if you are a regular.
Normal sodas would be Polka Fuji Apple, that is the only drink that is high in HFCS with no artificial sweeteners.

Or get the Glucolin also can, that is dextrose monohydrate (chemically similar to Glucose). No fructose.
The 2 above, table sugar and HFCS, would have fructose. Some do not like fructose in their diet regularly due to health reasons, coz of the liver metabolism pathway for fructose..... fatty liver risk, insulin resistance, inflammation levels esp those with forms of arthritis and are already in remission so not good to take risks etc, however low that may be for lower intakes. Say one started exercising for health but then take these kind of stuff a bit like......

If not due to energy levels, then is metabolism level liao. That one bo bian, only caffeine can fix.

 

[Sanguoshitaisen]

Maybe just go get some gummy bears and have 15-20 pcs before you set off. Haribo is nice but costly if you are a regular.

OK, noted

 

[Ender]

If suddenly eat too much will cause any stomach discomfort or even diarrhea or not?

This you have to try yourself, everyone gut tolerance is different. Like I never had any gut issue during SCSM 'free gel' despite not having trained for intra fueling.
The video,the coach also advice to trained your gut progressively, don't one shot jump to 3 packs of gel per hour.

Also, I have my own interpretation that we don't need 120g per hour like elites, e.g Kilian Jornet, elite ultra runner. These athletes burns more than twice the calories in one hour compared to us, so we have to scale down from his 120g/hour requirement. I plan to exceed 60g/hour (in 30min doses) for my next long run that exceed 2hour, see how's the effect. That means I need to bring 4 pack of gel for 2 hours. my SIS contain 36g of carb per pack. A weight I am not used to.

 

[Ender]

I have tried the high carb strategy for my Monday LSD after watching the same video earlier.
I finished a 3 hour run with 3 x 30gel and 1 x 60g carb drink which is about 50g per hour.

It is really a game changer for me, i felt very fresh for the first HM distance and the fatigue started to kick in after that. Note that this is the longest distance that i have ever ran so far. The best thing is that i woke up the next day with only a little lingering soreness on my legs.

This is in comparison to a 2 hours run that I did last week without any carbs intake. Legs felt heavy and weak towards the end. Woke up the next day with sore legs as well.

Thanks for your feedback on the fueling strategy. Personally I yet to feel any difference from my two pack of gels for any runs above 1.5hour. I just do it on blind faith that it will mitigate catabolism. A bane (or blessing) for endurance runner who has developed good metabolic flexibility

 

[GlassDoor]

the night b4 i have my dinner loh . nth special. morning runs i dun drink or eat anything b4hand de. just wake up, brush my teeth and wear clothes then off i go.....

a few thoughts from my own personal experience
1) if u just switch to morning runs from evening runs. your body may need a few weeks to get used to the switch
2) morning runs typically needs a "warm up" period ie.. the first 2km take it slow.. so average pace for the run will always be slower. But once warmed up should be ok to match pace.
3) if it's normal/easy run of less than 10km. I just take a cup of black coffee and I am good to go
4) if that morning's run has intensity and/or more than 12km. I also take a mug of milo "kao" in addition to black coffee.

i typically only monitor what i eat the previous evening when I have a 2hours+ run planned.