jogging and motivation thread

[Tudo88]

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.

Well i do hope it’s shin splints rather than AT. But will monitor this week first. First week of no running in a long while.

Now instead of going for Danang HM, I think got to downgrade to 2XU Liao hahahaha

 

[WussRedXLi]

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.

Go do the $400 treadmill stress ECG and get this general bit cleared first. This one very general and totally non invasive. Maybe china even cheaper there.


The good thing about fast workouts to get faster is that this dosage you really dont need a lot to see improvements one. And it's not really grindy. So more time for your other aspects of lifestyle.

Cut down on the grindy stuff first and then next time slowly add in again for more aerobic base if lifestyle allows. We dont want too much added fatigue coz the fast work really demands good recovery so we dont want the really aerobic easy runs recovery to compete with this, later when you feel ok after a couple of months can add in the volume again.
Sorta a reset i guess bah....... switching over from a pretty long distance/higher mileage routine from the past few years


Even for the strength calisthenics stuff i have been trying for the past 12-24 months (various exercises, starting from push ups), i feel that my biggest/fastest improvements is from just 2 working sets, then set the next 72hrs for full recovery. Same for cycling/running, focus on full recovery before repeating....coz if done to failure proper, the next day sure have a bit of soreness (not full blown DOMS but just slightly sore type. you'd know that you have challenged the muscles and now it is trying to supercompensate)
But of coz, physiologically, cardio like running/cycling is not like calisthenics/strength stuff.

 

[win_man]

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.

I early 40’s and my slow jogging HR already 140-160 for pace of 7-9. I suspect is due to lower side of blood pressure causing it

 

[WussRedXLi]

I early 40’s and my slow jogging HR already 140-160 for pace of 7-9. I suspect is due to lower side of blood pressure causing it

For sure.....any cardiovascular conditions would definitely affect things, so would temperature (very obvious), but main thing is of coz cardiovascular fitness, and after that would be running efficiency due to various biomechanics factors (how much oxygen uptaked / energy expended due to the way you run at XX pace).
If properly trained, the oxygen/energy efficiency at higher paces coz of say able to lift foot higher off the ground kicker higher is much more than at 6-9:00 paces for the same pax simply coz then the latter i'd be shuffling then.

So bo bian one lah....cannot compare this to that and then to the elites and after that to the pros and even pros got cream de la cream pros. UK national pros zone 2 only 3:45, then bro xllms just posted before, the top level international pros recovery pace 3:55

 

[xllms]

Go do the $400 treadmill stress ECG and get this general bit cleared first. This one very general and totally non invasive. Maybe china even cheaper there.


The good thing about fast workouts to get faster is that this dosage you really dont need a lot to see improvements one. And it's not really grindy. So more time for your other aspects of lifestyle.

Cut down on the grindy stuff first and then next time slowly add in again for more aerobic base if lifestyle allows. We dont want too much added fatigue coz the fast work really demands good recovery so we dont want the really aerobic easy runs recovery to compete with this, later when you feel ok after a couple of months can add in the volume again.
Sorta a reset i guess bah....... switching over from a pretty long distance/higher mileage routine from the past few years


Even for the strength calisthenics stuff i have been trying for the past 12-24 months (various exercises, starting from push ups), i feel that my biggest/fastest improvements is from just 2 working sets, then set the next 72hrs for full recovery. Same for cycling/running, focus on full recovery before repeating....coz if done to failure proper, the next day sure have a bit of soreness (not full blown DOMS but just slightly sore type. you'd know that you have challenged the muscles and now it is trying to supercompensate)
But of coz, physiologically, cardio like running/cycling is not like calisthenics/strength stuff.

did before.

When I run and push to my limit, I suppose my mental tolerance is much lower now, especially on the Anaerobic aspect

also doesn't help that even consistently clocking 1500km/yr for past 2 years, my HR spike up to around 150 easily even at slow 7min/km pace.

 

[sph777]

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

Well done regardless for your first hm. Rest and recover well.

 

[WussRedXLi]

Interesting. Get the knowledge, worth a try next time if kena, very simple.....so actually you can be super consistent on this if it works and can serve as intervention .
(can do in office store room or server room even)

 

[WussRedXLi]

did before.

When I run and push to my limit, I suppose my mental tolerance is much lower now, especially on the Anaerobic aspect

also doesn't help that even consistently clocking 1500km/yr for past 2 years, my HR spike up to around 150 easily even at slow 7min/km pace.

Hmmm, if that really is one of the issue / problem, not sure if we can say that it's also like not feeling comfortable in getting uncomfortable. Can really try those shorter microburst intervals that i mentioned or even short strides at first, might be one of the key stimulus that might help.
If you find them even more fun, then lagi better.

If general cardiac screen done liao, dont think got any big issues la......over 1.5k per year consistently, your fundamentals all there already.

 

[Tudo88]

did before.

When I run and push to my limit, I suppose my mental tolerance is much lower now, especially on the Anaerobic aspect

also doesn't help that even consistently clocking 1500km/yr for past 2 years, my HR spike up to around 150 easily even at slow 7min/km pace.

Are you using HRM? Don’t trust the watch too much. Not saying it’s not accurate. I am on Coros Pace 4 and the first couple of days,my HR was like 150-160 for my easy runs. Now it’s back to 120-130 after a few days of running with the watch.

 

[WussRedXLi]

@xllms

Just searched it up.....wah, didnt know the 72 hour (min) thingy also in running. For me, i found this 72 hr works for me as per strength/calisthenics exercises where it's very easily tracked as far as performance goes coz i go to failure and also and then most times past failure, in that i pause for a few seconds shake it out, then usually i can do 3 more reps, then 2 more, and finally 1 shaky last rep taking like 6 to even 15 seconds if i really pushed, in which the 15 seconds 1 rep is gonna be VERY effective and next 24 hours and even 48 hours i wiill feel the soreness. Dont need a second or third set after this, which my belief is that it is totally unnecessary and totally unproductive (Mike Mentzer). Even for lower body legs which in theory can take a lot more punishment than say pull ups/dips, i dont whack until this hard.

I think esp crucial for us older pax. But of coz, not asking you to do 1 hard workout every 2 weeks. lol

 

[sph777]

Are you using HRM? Don’t trust the watch too much. Not saying it’s not accurate. I am on Coros Pace 4 and the first couple of days,my HR was like 150-160 for my easy runs. Now it’s back to 120-130 after a few days of running with the watch.

Soh RY said before watch is not accurate

 

[WussRedXLi]

And yes.....in the video it also talked about neuromuscular recovery.
This is a thing in strength / calisthenic workouts as well. I learnt it from Mike Mentzer vids.
Only after this recovery and supercompensated adquately, can you do your next workout fruitfully.

If not you are just trying to walk forwards 4 steps but then stumble back 3 steps, worse maybe 3.5 steps, if suay, 4 steps backwards ie hentak kaki chepat hentak.

Do such workouts for 1-2 months, then after that try a 1.5k or even 2.4k, TT it, see if it is transformative. Wont be damaging to your body one, even SRY said so for 2.4.

 

[Tudo88]

Soh RY said before watch is not accurate

For me, definitely not accurate. Funny how I ran for the first time with my pace 4 at my easy pace, my HR was 150-160 when I was hardly panting at all. And what’s weirder is that it is now back to my normal range. So I am wondering is the watch HR programmed in tandem with your paces

 

[xllms]

Are you using HRM? Don’t trust the watch too much. Not saying it’s not accurate. I am on Coros Pace 4 and the first couple of days,my HR was like 150-160 for my easy runs. Now it’s back to 120-130 after a few days of running with the watch.

coros pace 3 & apple watch series 7 at the same time. yah i know its not entirely accurate but thats the best set of info we have at the moment.

@xllms

Just searched it up.....wah, didnt know the 72 hour (min) thingy also in running. For me, i found this 72 hr works for me as per strength/calisthenics exercises where it's very easily tracked as far as performance goes coz i go to failure and also and then most times past failure, in that i pause for a few seconds shake it out, then usually i can do 3 more reps, then 2 more, and finally 1 shaky last rep taking like 6 to even 15 seconds if i really pushed, in which the 15 seconds 1 rep is gonna be VERY effective and next 24 hours and even 48 hours i wiill feel the soreness. Dont need a second or third set after this, which my belief is that it is totally unnecessary and totally unproductive (Mike Mentzer). Even for lower body legs which in theory can take a lot more punishment than say pull ups/dips, i dont whack until this hard.

I think esp crucial for us older pax. But of coz, not asking you to do 1 hard workout every 2 weeks. lol

thx for sharing. let me look at it more closely when back at computer.

 

[WussRedXLi]

Interesting. Get the knowledge, worth a try next time if kena, very simple.....so actually you can be super consistent on this if it works and can serve as intervention .
(can do in office store room or server room even)

Ankle also have.

Second vid, lots of positive anecdotal comments in the comments section.

 

[xllms]

Hmmm, if that really is one of the issue / problem, not sure if we can say that it's also like not feeling comfortable in getting uncomfortable. Can really try those shorter microburst intervals that i mentioned or even short strides at first, might be one of the key stimulus that might help.
If you find them even more fun, then lagi better.

If general cardiac screen done liao, dont think got any big issues la......over 1.5k per year consistently, your fundamentals all there already.

yah, planning to focus more on short bursts and train up fast twitch muscles.
all i know right now, my body no longer respond the way i knew my body in terms of sprints/strides and anaerobic aspects.

 

[Ender]

Are you using HRM? Don’t trust the watch too much. Not saying it’s not accurate. I am on Coros Pace 4 and the first couple of days,my HR was like 150-160 for my easy runs. Now it’s back to 120-130 after a few days of running with the watch.

Didn't you use garmin 570, so fast change watch.

 

[Tudo88]

Didn't you use garmin 570, so fast change watch.

Got it as a gift.

 

[WussRedXLi]

 

[WussRedXLi]

yah, planning to focus more on short bursts and train up fast twitch muscles.
all i know right now, my body no longer respond the way i knew my body in terms of sprints/strides and anaerobic aspects.

Slow down the decline during aging also good ba, save anything that is still intact in you. You use it and you wont really lose it (that much)

I posted a recent vid of a trainer, same as what that I Am Longevitiy fit ah peh is saying as one of the key factors....... it's the power drop .
ie Strength + velocity of the motion. Endurance is the least affected of all factors.