jogging and motivation thread

[Ender]

Calf raises work for me but then again, they also recommended CR for Achilles Tendonitis.

If I rest a few days, the pain will subside but you know there is a lingering pain still. But if I were to resume running like how I used to with tempo,intervals and long runs, the pain won’t go away.

I beginning to feel that you are having shin splint
1. Location, you said it at the calf, the muscle there? Achilles tendonitis is much lower from heel bone or higher abit.
2. Localize pain versus diffuse pain. You said you can't point out the exact location. The pain for Achilles tendonitis is very precise. I can use my smallest finger and point out the exact point on my Achilles tendon pain.
3. You said the pain occurs when you land. That is pain upon impact. Another characteristics of shin splint. Achilles tendonitis doesn't not hurt on impact, it hurts when pushed off.

 

[Ender]

Calf raises work for me but then again, they also recommended CR for Achilles Tendonitis.

If I rest a few days, the pain will subside but you know there is a lingering pain still. But if I were to resume running like how I used to with tempo,intervals and long runs, the pain won’t go away.

Like most running injury, full rest will unlikely make it heal completely. Need low volume, low impact running for rehab for a couple weeks. Good thing for my, shin splint can resolve in 3 or 4 weeks, back to full regime.
Calf raise is helpful for shin splints. But try to do tibialis raise. I use kettle belle for loading.

 

[win_man]

wow HR so low at such fast pace

 

[WussRedXLi]

 

[WussRedXLi]

wow HR so low at such fast pace

Major part is coz im getting ready to step into elderly era liao. Ok lah....still got 4 more years or 9 more years depending on whom u ask (by law def Senior citizen act or CPF etc)

My kid's zone 2 (for road cycling) he can not feel sour in his legs (lactate) and can chat with me but HR is 180. And my MHR is like 180-182 thereabouts.
I know of a cyclist just a few years older than me, MHR is 156 thereabouts. Quite the variance.

 

[xllms]

to be able to run consecutively below 4min/km pace at your age is already a dream to many of us. So credit to you.

 

[Tudo88]

I beginning to feel that you are having shin splint
1. Location, you said it at the calf, the muscle there? Achilles tendonitis is much lower from heel bone or higher abit.
2. Localize pain versus diffuse pain. You said you can't point out the exact location. The pain for Achilles tendonitis is very precise. I can use my smallest finger and point out the exact point on my Achilles tendon pain.
3. You said the pain occurs when you land. That is pain upon impact. Another characteristics of shin splint. Achilles tendonitis doesn't not hurt on impact, it hurts when pushed off.

Can shin splint last that long? The pain occurs one week before SCSM. Kinda regretted doing the FM but it is what it is.

So that’s like close to 6 weeks. Yeah I really can’t pinpoint the pain. Even yesterday when the sinseh ask me, I told him it’s around the calf area whenever I land when running

 

[WussRedXLi]

Not a pro and i have no issue with knee pain for quite long......not sure if got links with this one

Can try this way also. Actually just some elastic bands also can, or anything that you can warp around upper/lower part of kneecap. Then squats.

 

[WussRedXLi]

to be able to run consecutively below 4min/km pace at your age is already a dream to many of us. So credit to you.

Maybe if you wanna try next time, can just try significantly shorter distances, but base your workouts around threshold and some VO2max microburst intervals. The latter does not need to be even 3 x 12 reps (even i find it tough), even 2 x 8 gives you very decent stimulus. Threshold stuff is standard lah. Say 1 hreshold workout and 1 shorter VO2max workout and peppered with strides and a wee bit of sprints.
Then you can also start sprinking in the strength and plyometrics stuff in which shdnt take much time in.

You can cut your zone 2 mileage as well. Just focus on recovering more at first.
Even if it is at a fast pace for just 1.5k to 2.4k (say 4:00 to 4:30 paces), it is a win.
Then only after that you slowly add on the distance

 

[Kuudere]

What race you doing over there bro?

Kaohsiung half marathon

https://ibb.co/d92WT8R

Ran 1:34:42, but I think 21.1k mark was 1:33:45 based on watch.

Cramped at the end + GI issues from 13th km onwards. Have to practise early morning hard runs + fuelling

 

[xllms]

Maybe if you wanna try next time, can just try significantly shorter distances, but base your workouts around threshold and some VO2max microburst intervals. The latter does not need to be even 3 x 12 reps (even i find it tough), even 2 x 8 gives you very decent stimulus. Threshold stuff is standard lah.

yah, with my peroneus brevis tendon issue and tested a few long distance runs above 10km, it is pretty clear I have to focus on shorter distance runs. Paying the price of not having proper recover and strengthening when I had bad ankle injuries continuously when I was in my teens, in the army and last one some 12-13 years ago.
Now back to do weekly 6-8x1km, plyometrics home workouts and some shorter sprints (100/200/400m) trying to relearn all I used to do well, eg. strides. But heart cannot keep up

 

[Tudo88]

Kaohsiung half marathon

https://ibb.co/d92WT8R

Ran 1:34:42, but I think 21.1k mark was 1:33:45 based on watch.

Cramped at the end + GI issues from 13th km onwards. Have to practise early morning hard runs + fuelling

Was it cramped at the start?

Saw a 5.02/km which is nowhere near your other km paces

 

[WussRedXLi]

yah, with my peroneus brevis tendon issue and tested a few long distance runs above 10km, it is pretty clear i have to focus on shorter distance runs. Now back to do weekly 6-8x1km, plyometrics home workouts and some shorter sprints (100/200/400m) trying to relearn all i used to do well, eg. strides. But heart cannot keep up

Actually if you are willing to experiment, you can even try it the other way round, 50% duration of your training to be zone 2 and focus mainly on workouts. But take care of the workouts, really slowly ramp it and you know how to listen to your body one lah you pro in the feeling dept already. And you focus on the recovery. You'd end up with lots of time, then focus on the strengthening part with a bit of plyo peppered in and of coz with this extra time you can focus on lagi more sleep.

After 1-2 months, you try your zone 2 easy, you see what happens to the HR / pace relationship.

Nothing to lose man.

 

[Jurong640]

these few weeks running in the early morning is so cooling and shiok, windy breezy and cool runs

 

[WussRedXLi]

Kaohsiung half marathon

https://ibb.co/d92WT8R

Ran 1:34:42, but I think 21.1k mark was 1:33:45 based on watch.

Cramped at the end + GI issues from 13th km onwards. Have to practise early morning hard runs + fuelling

Actually I can help a bit on the fueling part.....only difference is that mine is cycling.
For me and my kid, we always cramp our back pockets with full of snacks, various stuff but usually is the harder stuff and it includes dry stuff like Oreos, needing water intake if not really choking feeling.

No scientific basis or timings like every 20-30 mins or what, but we eat very often. The idea is to make it like muscle memory for the stomac, rinse and repeat and rinse and repeat, even shorter workouts also make it a point to take something. If wanna practice the consistency aspect, can try melted chocolate + a bit of water. (body heat would melt it).

When doing longer routes like LCK/Neo Tiew, i even pack my $2 sandwich....2 breads, tuna and mayo inside, i buy 1 day beforehand from bakery. Stop at bus stop, makan.
With my kid, we even could take 1 full bowl of bak chor mee/fishball, makan, then hoot after that. Or like yesterday, 1 full bowl of $4 porridge (ming kee porridge at West Coast Market) and stomach full of porridge then continue journey liao, no rest. But note, this is only lower intensities like zone 2 for my kid, who also dont puke/have GI issues despite having nearly full stomach full of food. We are talking about 80-100km of mileage for the kid on a foldie.


Over time, the fuel intake is of a higher importance than GI issues, the body learns one, make your body learn it this hard way.
I find that over time, your stomach really learns and compensates.....

Like just now, i was doing my short workout (ard 45 mins of intervals only) and i just had 3 of Duplo bars......simply coz i dont do pre workout BF one lah Totally no issue nowadays, unless if you going very very hard.

 

[Ender]

Can shin splint last that long? The pain occurs one week before SCSM. Kinda regretted doing the FM but it is what it is.

So that’s like close to 6 weeks. Yeah I really can’t pinpoint the pain. Even yesterday when the sinseh ask me, I told him it’s around the calf area whenever I land when running

If you keep on overloading it take a long time to heal. My experience, with what I think I got right was my 2nd shin splint, between 3 ton 4 weeks, right in time to squeeze some high intensity run before SCSM which I had avoided while on rehab.
Have 100% of your run on the stadium rubber track to lower impact. You have to reduce mileage. My long run was 10km, daily run was 4 to 7km on stadiums track. Tempo run only on the shorter 5km, use pain level of 2 or 3 out of 10 to gauge intensity of tempo. Zero high intensity run during rehab. Always felt undertrain during rehab, but bo bian cannot succumb to temptation to shag out.

For your visit to the sinseh, that's a typical answer from a shin splints patient., the pain is around that area, can't pin point the exact location.Sometimes you might think it had slightly moved from the location yesterday, but it is still around the vicinity, LOL.

In the future have to do progressive overloading and avoid volume spike, which is the common cause of running injuries.

 

[xllms]

Actually if you are willing to experiment, you can even try it the other way round, 50% duration of your training to be zone 2 and focus mainly on workouts. But take care of the workouts, really slowly ramp it and you know how to listen to your body one lah you pro in the feeling dept already. And you focus on the recovery. You'd end up with lots of time, then focus on the strengthening part with a bit of plyo peppered in and of coz with this extra time you can focus on lagi more sleep.

After 1-2 months, you try your zone 2 easy, you see what happens to the HR / pace relationship.

Nothing to lose man.

past one year, most of my runs are between zone 2 and zone 3, majority slow comfortable runs with the aim to improve my pace with a lower HR, although my running wasn't consistent due to various lifestyle and medical issues.
my gut feel is that I have conditioned myself to run slow so much and neglected much of the higher intensity runs (partially I have a little fear of a possible cardiac issue, and of cos age catching up, leading very much to a plateau. And my mileage has not reached beyond a threshold to see improvements.
yes, first I need to have a proper recovery for my current issue and slowly increase the load based on how I feel personally.

 

[xllms]

Was it cramped at the start?

Saw a 5.02/km which is nowhere near your other km paces

could be the start is too crowded. The last 2km also slowed down significantly, possibly cramp or fatigue. Nevertheless, very good effort.
Hope you @Tudo88 enjoyed yourself running in a cooler weather condition

 

[rECKleSSfElla]

Any review for asics Novablast 5? Is it worth the price tags? Or any value for money recommendation that less than $80 for a 5 to 10k run.

Quite frequently see the Novablast 5 being cleared for around $120. If you can get a pair below that price then its a pretty good buy.

Alternatively, can consider 361 Eleos. Great daily trainer/long run shoes. Done 10+km runs in them and they are a fun and energetic ride.

 

[WussRedXLi]