jogging and motivation thread

[kaisin82]

just had a good week of everyday running. 78km in total on the treadmill. busy week but glad I made time for it and squeeze in 7 runs

 

[buttbERry]

quite a cooling morning to run

 

[sph777]

That's more like a marathon tune up programme, 18 x 800 @ 10k pace is doable with jog recovery, but need a lot of mileage per week of running to make it work. Could be something I might try when I go for marathon training and want some fast twitch action.

If you are running 80k+/week and that's the hardest workout for the week, then it probably makes sense to do it.

But it's overkill for 10k training, since 6 x 1.6k or 4 x 2k would be sufficient.

I felt what I did was predictive of HM ability, while your workout is more predictive of M ability, gives a good gauge of how fast to run M.

29, no access to watts output since I am not premium but it's lower than @sph777, since I am more lean.

Since I can't answer your question, will give you 2 training advice from sg pro runners > My friend told me this yesterday actually.

1. Most runners have short stride length. To improve your stride length, do plyometrics (jumps). Probably 1-2x a week. This is from Shaun Goh, he runs with a fluid running form and has a lot airtime before he lands.

2. When running hills, don't run the downslope too quick, if not it's easy to get side stitch. Just accelerate comfortably. This is from Subas Gurung, the gurkha.

Hope my advice helps~

I do think I generate more power cause of my size but no idea what’s the significance of power with respect to running

 

[sph777]

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

Well done!

 

[rECKleSSfElla]

You won't go wrong with Evo SL haha.can cover 4.30 to 6 mins pace. Not many non plated shoes can do that if you ask me.

Heard megablast can perform even better but damm that price point.

Think i will get the EVO SL if and when local price get discounted. Not intending to run marathons or gunning for PBs so my current Puma deviate nitro 3 still serving me well after clocking around 500-600km in them. Funny thing is i got the DN3 for around $120 late last year when Puma was having post season sale in their boutiques and when i check now they still selling it at rrp $230. If this year post season sale the DN3 price get slashed again then i might get another pair.

 

[WussRedXLi]

Looks like jogger's left leg kena hit

 

[WussRedXLi]

He was so sad at the end, anticlimatic ending

I expected him to be 36-37 actually, as i posted before when i shared his first vid with the intervals he was running (3:20 pace kilo repeats), is already v good. But maybe he commando pattern so i think perhaps his C goal is low 37 mins or something and A goal is perhaps sub 36 even.
Dont pray pray......

 

[WussRedXLi]

Alex's 5k time : 13:13

 

[rarenick]

Looks like jogger's left leg kena hit

This driver will be very shocked if it becomes hit and run case out of nowhere. What a wilful negligence.

 

[WussRedXLi]

Princess

 

[WussRedXLi]

Tanner shuck also hoot them

 

[WussRedXLi]

So fast

 

[WussRedXLi]

 

[WussRedXLi]

 

[WussRedXLi]

I do think I generate more power cause of my size but no idea what’s the significance of power with respect to running

I think can think of it this way.

Say i run at 4:00 pace, i am using 250W power at my weight. If i put on a 10kg weighted vest, i'd slow down at the same effort/power. So if i wanna maintain the same 4:00 pace at +10kg weight, i need to put in more effort/power.

And of coz, the faster you run, the higher the effort the higher the power you need to produce to sustain the higher pace.

Side story : Only 20-30% of our metabolic processes from muscles become useful power/work, the rest is heat.
So that is why at higher paces, you can overheat when the weather is hot. There is a limit, which would be different for different pax due to differences in cooling efficiencies via vasodilation, body sizes, heat training/plasma volume/higher homeostasis efficiency etc.

 

[Ender]

Heavy metals found in protein powder.

 

[Ender]

Now they have gold plated 必迈 驚碳3.0Turbo.


https://www.xiaohongshu.com/explore...urce=pc_search&source=web_search_result_notes

 

[WussRedXLi]

Heavy metals found in protein powder.

But seriously not unexpected in rare cases, there were a rare few supplements having over the limit heavy metals in supplements as well.
Forgot the link (i stored in my old computer)........and forgot which supplement. It was a mega site, they tested hundreds of supps.

Even marine fishes, of coz the higher the food chain you go the higher the risk. Esp those living near the china estuaries or coastline near industrial centres. Eveb our SFA also got recall before.
I think stuff like clams from china esp high.....i used to add to miso soup but then stopped after a while after checking up on it. NTUC Fairprice the cheapest ones quite good and cheap, but then is from china, so particularly risky. But then of coz, chinese sardines would not be that risky. (but i only eat Fairprice and Farmland which are from Vietnam and Phillipines respectively)

 

[WussRedXLi]

Also.....I remember last time also got risk using chinese brass faucets due to lead leaching (brass containing higher levels of lead by %). That is why i only use stainless steel ones. As for the fittings (esp if your estate/block done up by chinese builders, bo bian close one eye liao). I believe by right, PUB does end of faucet water quality checks every now and then, but cannot be every block also test one....that one i dont know the details.

Even came across a NTU or NUS local scientific study, i saw the results when they tested fittings/faucets that were sourced locally, need to flush > 30 seconds to make the lead (soluble lead, got 2 types) levels below permissible levels when the water was left overnight, then the graph of the lead detected sloped down to below permissible levels.

Not only a SEA or Asian issue. HK got 1 high profile case before.
https://www.scmp.com/news/hong-kong...ater-hong-kong-public-housing-estates-tainted
Even Aussieland got issue.
https://www.abc.net.au/news/2018-07...-shuts-fountains-but-what-about-homes/9886518

But shd be quite low risk nowadays, even TB got sell lead free brass faucets/taps, even they (chinese) know got issue coz some brass （黄铜） types contain too much lead.
Not only the main material of the body of the tap/faucet, but also the stuff like ball valve inside, the lower treaded part that connects to the hose etc, ie any part that comes into contact with the water and stays there in contact for an extended period of time.

 

[WussRedXLi]

Even our SFA got advisory regarding some seafood. Dont think they can test/detect each and every batch of food coming into SG, but they sometimes do test and eventually come up with advisories which then you'd see in the news every now and then (quite often those unlicensed type chinese meds and stuff, but also got foods/processed foods).

https://www.sfa.gov.sg/food-safety-tips/food-risk-concerns/risk-at-a-glance/heavy-metals-in-seafood


Also i remember that rice also got higher risk of arsenic due to the nature of its growing (flooded), bo bian one, due to earth / human pollution. Just hope they screen sufficiently, so stick to the major brands shd be fine (Fairprice )...coz some wierd wierd brands even atas high priced ones from overseas (non SEA) really got crazy values. All these stuff from Beef to Whey to seafood/rice it's mainly due to our activities that pollute.

https://www.sfa.gov.sg/food-safety-...glance/arsenic-in-rice-and-infant-rice-cereal