jogging and motivation thread

[WussRedXLi]

 

[WussRedXLi]

Good morning Guys n Gals

Keep it up man.......
Actually your cardiovascular fitness and associated running muscular strength is already somewhat above avg of the median for mid 60s cohort locally from what i see on PCNs / small parks.

 

[Mecisteus]

Next week I see doc. It’s has been 5 weeks in cast and 5 weeks in splint. Believe next week doc will remove my splint.

but I have phobia of going back to cycling cos “traumatized” . Never expected to have such fall until fracture.

I fell from the motorcycle when I was a teenager.

Until now I have the trauma.

I don't ride anymore. I cycle along PCN and sidewalks only.

 

[basic___]

Away for 1 week + for a holiday in Japan. No running, just let the body rest a bit after 1 year + of consistent running.

Was hoping to get a Coros Pace 4 over there but holiday season and it seems completely sold out over there. Gonna stick to my AW for now and it seems to work just fine. In the end, I bought Adios Pro 4 for 220sgd for a proper race shoe.

 

[WussRedXLi]

 

[Jeremy1]

Keep it up man.......
Actually your cardiovascular fitness and associated running muscular strength is already somewhat above avg of the median for mid 60s cohort locally from what i see on PCNs / small parks.

Thanks Brother 🫡

 

[WussRedXLi]

Next week I see doc. It’s has been 5 weeks in cast and 5 weeks in splint. Believe next week doc will remove my splint.

but I have phobia of going back to cycling cos “traumatized” . Never expected to have such fall until fracture.

First things first bro, you can always ditch the cleats and see if you can take it. Secondly, if you are in any unsafe groups, ditch that as well. Thirdly (which i think you are always doing also), just do solo lah.

High chance you can take it without cleats. Without cleats, there is a much higher chance that you'd be able to land safely even if you screwed up on the flat pedals.......it's just normal reflex.
If you dont trust me, try it first on glass and trying starting off with the wrong foot or even trying to switch from sidewalk to road via a normal kerb and you'd definitely be off balance, but see how fast your reflexes can take over (coz tip of feet cannot touch the ground) and you wont really fall. Difficult to describe to you, but you gotta try it. The vast vast vast majority of your other road cyclist friends wont be able to advise much on this to you, simply coz they are not on flats.

Go TB and get those flats and CF pedals which has a lot of pins, mountain bike flat pedals (110mm wide), you wont slip off the pedals even when off-saddle and putting out 400-500W one lah.

No need to ditch cycling, you did not kena a traffic accident with another vehicle, in which this risk can be largely mitigated with routes and timings. You are not using the bike like a motorcycle doing commuting during more normal hours, be it locally or overseas.

For the distances and stuff that you are I are doing, really no use for cleats. Plus the age too and subsequent consequences should something happen. In fact, i know some masters UK duathletes use running shoes, for 20km duathlons....both the first and second places on podium. Overall faster than cleats actually (that's what they claim, i never bother to verify). They are not slow, iirc 42+ avg speed on bike (draft legal event tho, not like T100) and the 2.4k converted run was in 9 mins range...i just checked, 9:18 for 2.4k (the run legs are 2.5k each). These are very very performance oriented fast folks, and if over 20km they can be faster with cleats over flats, for sure they will use it.

 

[WussRedXLi]

WTF

 

[WussRedXLi]

MTB channel, but still for this there is a very close relation to road cycling.

 

[WussRedXLi]

150kg back squat (proper depth also) for sleeper build (coz of the fats covering)
As per strengthlevel.com, that is elite (1.9X BW is elite liao regardless of age)
Not sure what is her weight, if 55-60kg then is frigging impressive.

ps. Maybe coz more into powerlifting as hobby

 

[WussRedXLi]

That last fella like close to 90 already, is seriously wtf insane.

Special mention to the red shirt fella for his tendon sttrength. If you have tried 1 finger pull up before, you will know how painful that is (even to the point that it feels dangerous and can rip things apart) if not properly trained.

 

[xllms]

@22:00
4:01min/km Recovery run pace
3:01min/km Threshold pace
195 Max HR at London Marathon final sprint

Oh Geez!

 

[GlassDoor]

3:01min/km Threshold pace

this pace we go hospital and recover

 

[dev_stg_prd]

what do you think of this 30mins follow through strengthening?



I did like 10mins tioo siong.. do you guys got any video that is better or this is sufficient?

 

[WussRedXLi]

@22:00
4:01min/km Recovery run pace
3:01min/km Threshold pace
195 Max HR at London Marathon final sprint

Oh Geez!

this pace we go hospital and recover

Alex Yee now trying FM, came from short course triathlons namely supertri (and of coz Olympic distance).
Recent Valencia FM distance he got 2:04, quite the fast runner and was in great shape after the run.


IIRC, Alex Yee 5k PB is around 13 flat plus minus, but then he has not been trying a lot.


Hayden Wilde also came from short course triathlons namely supertri, this year debuted T100 (middle distance), and got world champ 1st place, His 5k is 13:21 and 10k 27:38. 10k recently only, 2025. 5k not trying much also, like Alex Yee.

After Singapore T100, he ran in a ASICS Speedrace 10k, and the very next day day after the 10k he super suay, buanged during a training bike ride and he broke 1 collarbone and 6 ribs and scapula, punctured one of his lungs, bo bian need to skipp 2 races and 3 months later won London T100 when he returned. Absolute beast.

 

[WussRedXLi]

what do you think of this 30mins follow through strengthening?



I did like 10mins tioo siong.. do you guys got any video that is better or this is sufficient?

The very specific ones are good but It's a bit boring, too solely focused on core and nothing else. How about spicing things up with big compound exercises like push ups and then progressing to dips and weighted dips. And pull ups?
If wanna challenge psoas, add in raising your legs to do an L-sit during your pull ups and dips.
But personally i prefer doing mini band work for psoas, as i prefer to 100% totally concentrate on my pull ups and weighted (banded) dips.

If never do core work before, sure siong one lah. It's the same, progressive overload, then not as mentally siong already. Nothing is easy, coz even as you get stronger, you just load it up, but mentally you get used to the pain of getting close to failure (or to failure).

 

[WussRedXLi]

 

[WussRedXLi]

If wanna challenge psoas, add in raising your legs to do an L-sit during your pull ups and dips.

This one, good money right there. Also good for cycling, so 2 in 1 right there baby.

If too difficult, just bend your knees so that the "lever effect" is not as much and slowly progress up.
Does not have to be totally straight for the L sit. And then if cannot do dips, progress it up with doing push up first, then negative dips.

Another progression is to put a long 2.08m band around your neck and palms for resistance, when you hit 8 - 10 reps.

But one thing i'd not recommend in the video and not go hardcore is to go down past 90 deg bend at the elbow. Could be too harsh on the scapula. Folks often have hurt their scapula before by going too low (youtube/reddit comments) , coz over there not strong enough. But if you have progressively progressed and confident to do, go ahead.

The psoas group of muscles are rather heavily used in running, so do take care of it.

Dips also work back muscles and spinal erectors too, but isometrically. Not unlike what planking does.
Your pull ups or even active deadhangs with some scapula pull ups would take care of the rest anyway....more than sufficient.

So as you can see, this is one of those all in one exercises, and also builds a beautiful upper body physique that quite a few runners/cyclists do not have unless they are also gym rats or are hyroxers training cardio.

 

[sales69]

what do you think of this 30mins follow through strengthening?



I did like 10mins tioo siong.. do you guys got any video that is better or this is sufficient?

Split into 2 or 3 session. Don't have to do all at once.

 

[xllms]

Alex Yee now trying FM, came from short course triathlons namely supertri (and of coz Olympic distance).
Recent Valencia FM distance he got 2:04, quite the fast runner and was in great shape after the run.


IIRC, Alex Yee 5k PB is around 13 flat plus minus, but then he has not been trying a lot.


Hayden Wilde also came from short course triathlons namely supertri, this year debuted T100 (middle distance), and got world champ 1st place, His 5k is 13:21 and 10k 27:38. 10k recently only, 2025. 5k not trying much also, like Alex Yee.

After Singapore T100, he ran in a ASICS Speedrace 10k, and the very next day day after the 10k he super suay, buanged during a training bike ride and he broke 1 collarbone and 6 ribs and scapula, punctured one of his lungs, bo bian need to skipp 2 races and 3 months later won London T100 when he returned. Absolute beast.

I used Gemini to do a comparison amongst Coros athletes, namely Suguru Osako, Eliud Kipchoge, Alex Yee & Hayden Wilde. (all beasts in their own rights)

By January 2026, COROS has released detailed performance metrics for these four elite athletes, particularly following the 2025 Valencia and London Marathons. These athletes represent two distinct schools of endurance: the "pure" marathoners (Kipchoge and Osako) and the elite triathletes transitioning to the road (Yee and Wilde).

Performance Metrics Comparison
The following table summarizes their training and physiological data based on COROS Training Hub insights and race performances.

Metric	Eliud Kipchoge	Suguru Osako	Alex Yee	Hayden Wilde
Recovery Pace	4:00–5:00 min/km	4:15–4:45 min/km	3:45–4:15 min/km	3:50–4:20 min/km
Threshold Pace	~2:50 min/km	~2:52–2:55 min/km	2:52–3:02 min/km	~2:55 min/km
Max Heart Rate	~185–190 bpm	~188–194 bpm	192–198 bpm	195–200+ bpm
Threshold HR	~175–182 bpm	~172–180 bpm	172–184 bpm	~175–185 bpm

Analysis of Differences and Strengths​

1. Recovery Discipline: The "Slow is Fast" Philosophy​

The most striking difference is the recovery pace.

• Kipchoge and Osako are famous for running their recovery days significantly slower than their race pace (often 1:30 to 2:00 minutes per kilometer slower). This allows them to absorb 200km+ weekly mileage without injury.
• Yee and Wilde, coming from a triathlon background, traditionally ran higher-intensity recovery sessions. However, Yee’s move to a "Zone 2 means Zone 2" approach in 2025 (averaging 145km/week for London) shows he has adopted the marathoner's discipline to build a massive aerobic base.

2. Threshold Utility​

• Eliud Kipchoge possesses the highest "threshold efficiency." He can hold ~97% of his anaerobic threshold for over two hours. While his raw threshold pace might not be significantly faster than Alex Yee's, his ability to sit on the "red line" without crossing it is unmatched.
• Alex Yee and Hayden Wilde have higher "punch" at threshold. Their threshold data often shows a wider range because they frequently train to accelerate out of threshold (e.g., Yee’s 6 x 2k workouts building down to 2:45/km). This makes them more dangerous in a tactical race with a sprint finish.

3. Heart Rate Profiles​

• The "Young" Max: Wilde and Yee typically exhibit higher Max HRs (190+), which is common for athletes in their mid-20s and those in multi-sport disciplines requiring high-intensity bursts (cycling surges).
• The "Stable" Threshold: Kipchoge’s HR during his 2022 Berlin world record averaged around 180 bpm. This suggests a very high threshold heart rate relative to his max, indicating a heart that is incredibly efficient at pumping large volumes of oxygenated blood at near-maximal efforts.

4. Individual Strengths​

• Eliud Kipchoge: Metabolic Efficiency. His strength is the "Long Run" (Kipchoge's 40km progression runs). He relies on a decades-deep aerobic engine.
• Suguru Osako: Negative Splitting. Known for his "Now or Never" mentality, Osako's strength is his psychological focus and ability to increase pace in the final 10km, as seen in his 2:04:55 Japanese record in late 2025.
• Alex Yee: Precision and Data. Yee uses the COROS ecosystem to micromanage fatigue. His strength is the "Kick"—his transition from a 2:55 marathon pace to a sub-2:40 finishing kilometer is superior to pure marathoners.
• Hayden Wilde: Raw Power and Resilience. Wilde’s strength lies in his "aggressive" threshold. He is often the one to initiate a break, relying on his massive VO2 max and strength-training foundation.