jogging and motivation thread

[Ender]

Same same for SCSM. After 10am, without shelter is heat torture. But this year is within CBD, so I don't know how the tall building going to block the sun.

 

[xllms]

Apple actually use a variation 208 - (age*0.7) instead of 220-age. anyhow.. best is go run a max effort 5k/10k...

if die die must to use age as estimate and you have a history of exercising. imo this is much better.
https://www.ntnu.edu/cerg/hrmax
The accuracy is spot on for me.

wah this is spot on! thx for sharing @GlassDoor

 

[Kuudere]

Nope its the training for 10km.

I don't think it's overkill.

18x 800m = 14.4km

The intervals have recoveries so total distance should be at least 10km to condition runner.

I would still be cautious because the training load would be very high. The whole thing is 23km of continuous running, that's actually my peak long run mileage before I run my HM in Jan. Fitting in intervals into the long run, would incur even higher training load.

That workout I did was 1/2 of this and at 5k pace for the 400s with my current 65km/week of running. Done this with Zephyr Running Club, which actually has a training plan where that run is the only hard run for the week across a 70km week schedule.

To do the workout you did, I will ideally aim for at least 85-90km/week of running and use that as a peak single workout before taper, to avoid having any injuries.

I am very strict on my rules to prevent injuries: 1. Long run is 20-30% of weekly volume 2. Hard run at 20-25% of weekly volume.

I use this to calculate my training load so I know I am not over-reaching each week: intervals.icu

Thanks for sharing. I have also read about the benefits of plyometrics and have complied a list but have yet to work on them.
With regards to stride lengths, I don’t know what is long now as I have changed my running style for long distance by conserving energy. I tend to believe I used to have a relatively longer stride previously than now due to my previous experiences in short sprints and football. However, I cannot sustain it long now due to age and lack of fitness. Currently, when I go all out, it will be around 1.5m. Normal long runs to conserve energy will average at around 0.9m.
The reason i was asking about the wattage is becos most of my runs, average around 200W. when I go for an all-out effort, max out at around 400W in a short duration. I reckon i need more strength training and regular short speedwork/interval sessions to get myself used to higher wattage delivery over extended period of time.

If you have no time for plyometrics, can just do short strides after easy runs (6 x 60m)

Long run was 1.14m, 176 cadence, 4.57 min/km
11km tempo was 1.33m, 178 cadence, 4.12 min/km (mix of intervals and jog rest)

I do have a lot of power but lack flexibility, that was one of my biggest weaknesses that my coach identified in the past. That's why flexibility stretches matter a lot to me. You need power + flexibility + core training. Shoulder/arm training also helps but don't need to lift that heavy.

@GlassDoor I have ran 80+km of Hyperspeed 5 already, very comfortable compared to the Hyperspeed 4. Don't feel my feet aching after long run.

 

[dev_stg_prd]

 

[dev_stg_prd]

I would still be cautious because the training load would be very high. The whole thing is 23km of continuous running, that's actually my peak long run mileage before I run my HM in Jan. Fitting in intervals into the long run, would incur even higher training load.

That workout I did was 1/2 of this and at 5k pace for the 400s with my current 65km/week of running. Done this with Zephyr Running Club, which actually has a training plan where that run is the only hard run for the week across a 70km week schedule.

To do the workout you did, I will ideally aim for at least 85-90km/week of running and use that as a peak single workout before taper, to avoid having any injuries.

I am very strict on my rules to prevent injuries: 1. Long run is 20-30% of weekly volume 2. Hard run at 20-25% of weekly volume.

I use this to calculate my training load so I know I am not over-reaching each week: intervals.icu

If you have no time for plyometrics, can just do short strides after easy runs (6 x 60m)

Long run was 1.14m, 176 cadence, 4.57 min/km
11km tempo was 1.33m, 178 cadence, 4.12 min/km (mix of intervals and jog rest)

I do have a lot of power but lack flexibility, that was one of my biggest weaknesses that my coach identified in the past. That's why flexibility stretches matter a lot to me. You need power + flexibility + core training. Shoulder/arm training also helps but don't need to lift that heavy.

@GlassDoor I have ran 80+km of Hyperspeed 5 already, very comfortable compared to the Hyperspeed 4. Don't feel my feet aching after long run.

those feet can touch almost the butt , is it very difficult to achieve?

 

[WussRedXLi]

This full amateur upper end of zone 2 = 370W. LT2 low 400W. 4.6% bodyfat (ie nearly lethal liao) and 64kg
VO2max = 82.
Age 40.

Pogi is even higher, but on that race day he was taking selfies with fansi, so started off later by a few mins, that's why Andrew Feather (amateur) won.

 

[GlassDoor]

10K under 40m challenge officially completed at this morning's track tt.
38m42s, avg pace 3:52, avg hr 169, avg cadence 197, avg stride length 1.3m

 

[WussRedXLi]

Princess

 

[WussRedXLi]

 

[WussRedXLi]

 

[WussRedXLi]

10K under 40m challenge officially completed at this morning's track tt.
38m42s, avg pace 3:52, avg hr 169, avg cadence 197, avg stride length 1.3m

GXGX.......great timing for your age....confirm achievement unlocked.

 

[GlassDoor]

GXGX.......great timing for your age....confirm achievement unlocked.

will probably do another one or two 10km tt until end of the year to see if I can crack 38m before deciding on next year's challenge.

Note for those on the path to a 10k challenge, I have found 4X2km and 3X3.2km workouts to be most impactful. Plyometrics and core strengthening also helped. Most importantly don't rush it. Your body needs time.

 

[rECKleSSfElla]

Taobao 11.11 sale starts tomorrow evening 8pm. Please share any good china brand running shoes deals you guys come across.

 

[LWZ]

that's like clearing the old GDS/CDO/NDU timing, except female, 66, and doing it more than 4 times over

 

[Ender]

Taobao 11.11 sale starts tomorrow evening 8pm. Please share any good china brand running shoes deals you guys come across.

Camping now.
Likely a QD PB5 or the BMAI jingtan turbo 3.0. Need a shoe that also can handle slow pace just in case I punchek during SCSM and need to slow jog. Ruled out 361 Flame 4 because of this, terrible shoe at slow pace or walking.

 

[rECKleSSfElla]

Camping now.
Likely a QD PB5 or the BMAI jingtan turbo 3.0. Need a shoe that also can handle slow pace just in case I punchek during SCSM and need to slow jog or. Ruled out 361 Flame 4 because of this, terrible shoe at slow pace or walking.

I eyeing QD PB4 and Xtep 360x 2.0. For all the Chinese shoe experts here, are these 2 options considered similar kind of shoes and pointless to get both?

 

[LWZ]

Anta PG 7 still holding up after 4 months and 300km

 

[mcylo]

Taobao 11.11 sale starts tomorrow evening 8pm. Please share any good china brand running shoes deals you guys come across.

李宁飞电5C
比迈经碳turbo

 

[Tudo88]

Camping now.
Likely a QD PB5 or the BMAI jingtan turbo 3.0. Need a shoe that also can handle slow pace just in case I punchek during SCSM and need to slow jog. Ruled out 361 Flame 4 because of this, terrible shoe at slow pace or walking.

Flame 4 plate is damm hard

 

[Tudo88]

李宁飞电5C
比迈经碳turbo

6 series coming out soon