jogging and motivation thread

[Tudo88]

You persevere thru the pain. When the cramp comes, that's when the run become mind overcoming pain game. I really had to walk run walk in last few km.
Next year will need plan some changes to the training plan.

Being my first marathon and always watch videos when people say “The real marathon starts after 30km”.

I guess it’s kinda true. My real pain cave start at around 37km, quite torturing

 

[DigDub]

Gai siao one more chapalang goods that some of you with older lights/renovation might need.

G24 base LED bulbs. 10-15 years ago still none of those current all-in-one panel type LED lights. Actually is a blessing too, coz those nowadays all in one LED panels you gotta change the whole bloody thing and is not as easy (the gypsum reno board might not be in best condition, leading to taking out and later fitment issues with new LED light.


I have tested mine which just arrived with my prev 20rmb shippign voucher. Is ok, works with my electromagnetic transformer (or is it the switching power supply type, cant remmeber too long ago liao) type of downlight that you'd need with CFLs. ie direct plug n play, no need to modify

E27 ones are commonplace, that one you go find yourself.


https://detail.tmall.com/item.htm?_u=91u0hcibee12&id=614393343672&pisk=godQGRAMikqBv_pAd_uafj5mCjCSuVlqwz_JoUFUy6CdF7LecaPPUvb7NGTx-MkoK3962hXFvgWPNatVjePr-euSNULAv_JFYaKwVh2eYQSybbTDc9PeyQzHIn8YTBkha71hZ_nq0jlq-eflweaozDE3XaboaWIdJ6fT0MaEHjl2-FaFJq8tgpr9wpbge7KRpOEO8GQLvWF-5OQlo_FdeWeTXGbRw_BRJPhOzZydyWI-5RQPkWUdvMQOXZ_cy_CJ2G31rGQdw_KJWV_oGSafPvsHRqPRNn0aKWYCf7FJ1NnhDeTPSNR609IABGPJ7C_CdiLpT57vBNdw1tWazm19od-d5sG7666XpH_9S0NfvK8c6GK8Ac7MpHOOFCuoKFO5AtddCzND7__J2T9icS7CTd6XOp0uXeKVAKCHzrie5t91nNBTPJCe3ERlHBhQmGWcPn_XAkszGSSbO0275tV55ius582uVspj4IM69NBdSw6Z5VZpE9QG5ius582lpNbCbVg_vLf..&spm=a1z09.2.0.0.61922e8d187mML&sku_properties=20397:10122;13381687:10122

Also can try the 4 pin 2G11 ones. This one i have changed years ago already. Just bypass the starter electronics.

https://item.taobao.com/item.htm?ali_refid=a3_430620_1006:1110073430:N:Mq3+5/IJP+4yGKlWqMFU5FJDJ7XW7SE7:12e89e25445901cde2bdb6778abefbdb&ali_trackid=1_12e89e25445901cde2bdb6778abefbdb&id=608340845553&mi_id=0000alrpdPlLME_APTEcGle_8ssAOyxhpRXdhW9DXc7q3VY&mm_sceneid=1_0_33320864_0&priceTId=213e09e917652448155364130e0faf&skuId=4269937464015&spm=a21n57.1.hoverItem.1&utparam={"aplus_abtest":"9d156d12f677054fae1e2296d81720c5"}&xxc=ad_ztc

Ya most shops no longer sell those old fluorescent tube type of lightbulbs. Mostly selling this kind of LED lightbulbs already. Recently replaced a few in my house, brighter and used less energy according to the specs.

 

[milkiee]

thanks everyone! it was a great experience and i've learnt quite a lot from it.
although i didn't sub 4, i am still quite happy the results.
i could have pushed myself abit harder to shave off that 2 mins+ to hit sub 4 but i was confused by my watch pacing. i crossed the finishing line with still quite a bit in my tank.

shall try again next year then

 

[GlassDoor]

i am at my fittest and fastest after my NS days. and thats like 30+ years ago
It has been a good year! No injuries but seriously brought too many shoes.

looking forward and reflecting on what i enjoy most about running. My sweet spot is the 1hr mark duration.
So next years challenge will be finishing 15/16km in an hour. 15 may be fairly easy while 16 may be unachievable. Will do a trial next week before deciding.

may do a mt fuji FM if family members are keen on going there for holiday next year.

run strong stay healthy

 

[basic___]

Jia you for next year! Time to plan some overseas runs already. I think Singapore routes getting mundane.

Same here. Planning two marathons next year.
One SCM end of year and one overseas somewhere in the middle of the year

 

[WussRedXLi]

Ya most shops no longer sell those old fluorescent tube type of lightbulbs. Mostly selling this kind of LED lightbulbs already. Recently replaced a few in my house, brighter and used less energy according to the specs.

Yeah....E14, E27 easily available. G24 (2 pin) and 2G11 (4 pin) a fair bit harder to find, easier to armchair shop and get from TB . Somemore the G24 is Philips brand and 4000 kelvins (also quite high CRI / Colour Rendering Index)

Confirm less energy with current LED emitters efficiency even the standard efficient ones and not the highest efficient ones. Just touch the CFL and then the LED bulb, the CFL almost impossible to touch (hot)

Dang it, did not manage to kope the 20rmb voucher. Try tomorrow again.

 

[WussRedXLi]

 

[winningeleven]

Well done @GlassDoor @Tudo88 @ctstalin on completing first marathon!

@Ender well done on new pb.

@Skyrillex Managed to sub 3?

I think I should not have run in alphafly3. Bought on carou and used only once for a short run. But I think somehow my HR was damn high from the start. Nevertheless, good year for me with new pb in half, 10 and 5km finally breaking 20 min. On to next year

Isn't it risky to try a running shoe that only wear just once for marathon?

 

[WussRedXLi]

Torque workout 150Nm
Age 54
I’m 66.7kg & can easily do +1200w for 5s & +1000 for 15s.

 

[Ender]

Being my first marathon and always watch videos when people say “The real marathon starts after 30km”.

I guess it’s kinda true. My real pain cave start at around 37km, quite torturing

I tend to agree. For most, average runner, that's where the leg muscle starts to fatigue. More long runs for training may delay the onset to later stage. Mind over body will factor more at this point onwards.

I was browsing thru one of the series of photographs taken by one SRC member who was cheering at the cheering station for our return leg. That is about 35km mark. Also my point where begin to walk run walk. I was looking and checking some runners who were behind me at this point. But their results were between 3:55 - 3:59. So if my mental resilient was strong enough to overcome the pain, there was still hope to meet my goal from 35km onwards. Weak lah...

 

[WussRedXLi]

Not a long distance endurance runner, but what i know from cycling / tri (probably very much the same) is that if hydration/electrolytes are not the factor, ie those crampfix or salt tabs do not work, then just gotta work on your strengthening (both endurance high reps and strength low reps) and hope that it works after a certain training point. Even hill reps might help. Esp if you race after race or training after training sesh you come across the same damn crampy feeling.

Or you can try hill intervals or sprints to test if gyms/weights/bands put you off. If crampy feeling even after just after several reps of 40-60 seconds VO2max effort....then decent chance that is the issue. Can try Lor Sesuai, Serapong or similar..those ~ double digit grad ones. I really do mean hill reps and VO2max efforts or even neuromuscular sprints, not your usual hard stuff that you do for FM.

edit - for neuromuscular work other than sprints, can also base focus on plyometrics.

Not sure if there are any other factors. Not a pro.....

 

[WussRedXLi]

LEg muscle mommy







Ooooohhh......
Slight pause at the bottom also.




Nearly 40kg BSS

 

[WussRedXLi]

Actually / seriously, if you have done your marathon training proper for months (or even years), but just this remainder "small often left-out" part is a bit weak and then race day sayang really kena cramp or near cramp and then gotta reduce pace, is really sayang one. After all, FM not like parkruns......in which the latter can run and re-try week after week.
Esp if you have spent thousands for an overseas one.


Yes, incorporating neuromuscular training, which can include activities like sprints and plyometrics, is considered a beneficial strategy for preventing exercise-associated muscle cramps (EAMCs). The primary theory supporting this is that these exercises help delay the onset of neuromuscular fatigue.

How it Works
The most accepted explanation for EAMCs is the "altered neuromuscular control" theory, which posits that muscle fatigue leads to an imbalance in the nervous system signals that control muscle contraction and relaxation.

• Sport-Specific Conditioning: Regular and specific training for your event, including high-intensity efforts like sprints, helps condition your muscles to handle the demands without fatiguing prematurely.
• Enhanced Efficiency: Neuromuscular training, such as plyometrics (explosive movements like jumping), promotes neural adaptations in muscle receptors, enhancing the efficiency and sensitivity of the pathways used for neuromuscular control.
• Reduced Miscommunication: By delaying fatigue, these exercises help maintain proper communication between your nerves and muscles, preventing the electrical misfiring that results in painful, involuntary contractions (cramps).

 

[WussRedXLi]

^^^^^^^^^

You all can try that single legged standing calf raise test...pretty basic. 1 sec up, pause, 1 sec down, full ROM. Need to get at least 27 reps.

Just tried in server rm, 47 reps here.

 

[milkiee]

I tend to agree. For most, average runner, that's where the leg muscle starts to fatigue. More long runs for training may delay the onset to later stage. Mind over body will factor more at this point onwards.

I was browsing thru one of the series of photographs taken by one SRC member who was cheering at the cheering station for our return leg. That is about 35km mark. Also my point where begin to walk run walk. I was looking and checking some runners who were behind me at this point. But their results were between 3:55 - 3:59. So if my mental resilient was strong enough to overcome the pain, there was still hope to meet my goal from 35km onwards. Weak lah...

i think more long runs and heavy load strength training will help you.
my legs were fine until after 35km where i can feel the cramp coming in on my hamstring.
i have not been dedicating any strength training for my hamstring which i will now include for next year.

 

[DigDub]

Yeah....E14, E27 easily available. G24 (2 pin) and 2G11 (4 pin) a fair bit harder to find, easier to armchair shop and get from TB . Somemore the G24 is Philips brand and 4000 kelvins (also quite high CRI / Colour Rendering Index)

Confirm less energy with current LED emitters efficiency even the standard efficient ones and not the highest efficient ones. Just touch the CFL and then the LED bulb, the CFL almost impossible to touch (hot)

Dang it, did not manage to kope the 20rmb voucher. Try tomorrow again.

Oh actually I got the g24 2 pin from hardware shop near my house.

 

[ctstalin]

https://koryogroup.com/blog/pyongyang-marathon-2026-updates

If you guys want to try something different...

 

[xllms]

Being my first marathon and always watch videos when people say “The real marathon starts after 30km”.

I guess it’s kinda true. My real pain cave start at around 37km, quite torturing

thats y most recommend at least 2 LSD more than 30km before FM. I remembered my 30km run, by then i felt my legs don't belong to myself, esp when i stopped, had trouble walking properly after i stopped and held on to the railing for a breather.

 

[xllms]

first run after one month hiatus due to severe influenza, just did a 5km with the Dynafish大鲶的小鲶, first run with this pair of running shoe. Breathing was all over the place, need to run more to regulate my breathing properly.
Relatively firm with very strong rebounce, fast responsive shoe. With little effort i went into a pace of one minute slower than my threshold pace and stayed there almost throughout the entire run.
Felt great for midfoot strike and transition was smooth. Cornered well too if one focused on using forefoot to land. Picked up pace well at the end as well. Felt good to walk on after the run too. I need to go for longer runs to see how it performs at slower pace.
As a first impression, definitely better than all non-plated shoes i ever tried. Comparable to AAP3 and more stable forefoot, better than Saucony Endorphin Pro 3. Less nimble than Takumi sen 9 and Feiying pb3.0, but felt different.

 

[GlassDoor]

first run after one month hiatus due to severe influenza, just did a 5km with the Dynafish大鲶的小鲶, first run with this pair of running shoe. Relatively firm with very strongBreathing was all over the place, need to run more to regulate my breathing properly. rebounce, fast responsive shoe. With little effort i went into a pace of one minute slower than my threshold pace and stayed there almost throughout the entire run.
Felt great for midfoot strike and transition was smooth. Cornered well too if one focused on using forefoot to land. Picked up pace well at the end as well. Felt good to walk on after the run too. I need to go for longer runs to see how it performs at slower pace.
As a first impression, definitely better than all non-plated shoes i ever tried. Comparable to AAP3 and more stable forefoot, better than Saucony Endorphin Pro 3. Less nimble than Takumi sen 9 and Feiying pb3.0, but felt different.

could be due to temp difference between SH and SG. But I feel it is a fair bit softer than AAP3.
still responsive thou. feel it will be a longer run shoe with pace. for me not suitable to be daily where i want more control over the shoe.

 

[GlassDoor]

imho it's better gauge of popular running shoes cos voted by consumer's wallet instead of some "shoetuber".
i have 2,4,6
2.6 I absolutely love
4... i absolutely hate