jogging and motivation thread

[WussRedXLi]

@xllms

Cant believe it, really got video and quite similar to what i said.... (sometimes i think i might be a bit broscience and anyhow hantum as i go along the way trial n error type).
Actually not really what i said, is coz i watch a fair number YT vids and adapt from here and there, eg that I Am Longevity ah pek guy, which tbh carries quite a fair bit of truth esp with what he can achieve..... (he can actually outjump in single leg box jumps than our national athletes wtf )

True or not and works or not in your case, not sure...... just gotta try. The good thing is that with RE improvements, it's visible in just 1-2 months.

But note - this is assuming that the aerobic engine /mitochondrial number and efficiency not the limiting factor, your base is already there....in which your case it is

 

[sph777]

Every packet need to snip a bit at the jagged edges during race. If taking and eating at the station then no issue, free flow.

my usual gel can tear easily but amino saurus I could not at all haha

 

[WussRedXLi]

Might be new for the younger folks here who has never done SBJ before......but this is crazy.
Last time i pure failure in SBJ one (below 2.12m) , explosivity not there at all.

edit - 45 seconds run test = 402m

The assertion that the standing broad jump is all about technique and nothing about power is incorrect. The standing broad jump is fundamentally a measure of explosive lower-body power, but proper technique is crucial for effectively applying that power to maximize distance.

The Role of Power

• Primary Factor: The standing broad jump is a classic field test used specifically to assess raw, anaerobic, explosive power in the legs and hips.
• Force Generation: The distance a jumper achieves is directly related to the amount of force they can generate against the ground in a short amount of time.
• Correlation with Strength: Studies consistently show a strong correlation between broad jump performance and lower body strength (e.g., 1RM squat performance).

The Role of Technique
While power is the raw engine, technique ensures that the power is used efficiently:

• Maximizing Force Application: Proper technique ensures all generated force is directed optimally (forward and slightly upward at the ideal angle) to achieve maximum horizontal distance, rather than wasted in a vertical jump or an awkward landing.
• Coordination and Timing:A good jump requires coordination, timing, and balance, which are all components of skill and technique. Key technical elements include:
  • An effective arm swing to generate momentum.
  • Proper body positioning during crouch and take-off (e.g., hip extension, core stability).
  • Pulling the legs up and landing correctly to avoid falling backward, which can significantly reduce the measured distance.
• Performance Gains: You can add significant distance to a jump just by refining form, even without increasing raw strength. Often, a plateau in performance is a technique problem rather than a lack of strength.

 

[xllms]

@xllms

Cant believe it, really got video and quite similar to what i said.... (sometimes i think i might be a bit broscience and anyhow hantum as i go along the way trial n error type).
Actually not really what i said, is coz i watch a fair number YT vids and adapt from here and there, eg that I Am Longevity ah pek guy, which tbh carries quite a fair bit of truth esp with what he can achieve..... (he can actually outjump in single leg box jumps than our national athletes wtf )

True or not and works or not in your case, not sure...... just gotta try. The good thing is that with RE improvements, it's visible in just 1-2 months.

But note - this is assuming that the aerobic engine /mitochondrial number and efficiency not the limiting factor, your base is already there....in which your case it is

thanx for sharing. Will look into this video later.
My gut feeling is my body needs more stimulus to improve my peaks to make slower paces more effortless. My earliest approach of doing fast 6km runs appear to suit me better. No harm trying again and mix it up with LSD on weekends + mixtures of core & strength trainings whenever possible. Did some basic core work outs yesterday, damn shagged. Shows how weak my core is at the moment. And core is crucial to one's running power especially in sprinting/striding.

 

[WussRedXLi]

Sigh......i can only do 45cm safely 17-18 inches. Right leg.
Left leg cant even attain this

 

[WussRedXLi]

thanx for sharing. Will look into this video later.
My gut feeling is my body needs more stimulus to improve my peaks to make slower paces more effortless. My earliest approach of doing fast 6km runs appear to suit me better. No harm trying again and mix it up with LSD on weekends + mixtures of core & strength trainings whenever possible. Did some basic core work outs yesterday, damn shagged. Shows how weak my core is at the moment. And core is crucial to one's running power especially in sprinting/striding.

How about trying 3k. I really like 3k, just that it is not quite a sexy distance coz virtually nobody doing.
6k actually i feel is a little bit on the long side.

For core, i recommend as a runner, push up first. I started with only being able to do 5 push ups in 2022, believe it or not. Then i touched max of low 60s......trained with weighted via bands and diamonds and wides and partial reps, but wrist pain coz the bands pull the wrists upwards. I then changed to dips, which i find also really good, actually is tougher than push ups. No pain liao.

Can also try pull ups / scapula pull ups and then deadhang after X number of reps....... or jump up and isometric hold at top of the bar, 2/3rd way halfway, 1/4 way slowly negative down. Is enough liao.

If got above, regular planks not necessary, but i am not sure if side planks are beneficial for your ex-conditions. Can try 30-60s.


I can tell ya, if you train these, seeing you improve in reps is quite addictive, is significantly more addictive and supportive than even doing running esp since your running has stagnated. It sets the mindset straight as well, that it is possible one, it's not about your age. Coz it is positive feedback with results.

 

[SpeedingBullet]

Garmin’s VO2max number is quite legit.

i just did my VO2max test and it came within 1 pt of it!

 

[xllms]

How about trying 3k. I really like 3k, just that it is not quite a sexy distance coz virtually nobody doing.
6k actually i feel is a little bit on the long side.

For core, i recommend as a runner, push up first. I started with only being able to do 5 push ups in 2022, believe it or not. Then i touched max of low 60s......trained with weighted via bands and diamonds and wides and partial reps, but wrist pain coz the bands pull the wrists upwards. I then changed to dips, which i find also really good, actually is tougher than push ups. No pain liao.

Can also try pull ups / scapula pull ups and then deadhang after X number of reps....... or jump up and isometric hold at top of the bar, 2/3rd way halfway, 1/4 way slowly negative down. Is enough liao.

If got above, regular planks not necessary, but i am not sure if side planks are beneficial for your ex-conditions. Can try 30-60s.


I can tell ya, if you train these, seeing you improve in reps is quite addictive, is significantly more addictive and supportive than even doing running esp since your running has stagnated. It sets the mindset straight as well, that it is possible one, it's not about your age. Coz it is positive feedback with results.

I like 5-6k for the following reasons:
a) 1st km: HR is lowest to push to the fastest pace
b) 2-3km: slowly get into the rhythm
c) 4-5km: feel the strain and good for threshold endurance
d) last km: push all the way
e) I have 2 dedicated routes that fit this run pretty well, one is all flat, while the other has a manageable slope at around 3km mark for a good workout.

For 3km, can do as well, probably will have to do more 3Ks to pile up the mileage

 

[WussRedXLi]

I like 5-6k for the following reasons:
a) 1st km: HR is lowest to push to the fastest pace
b) 2-3km: slowly get into the rhythm
c) 4-5km: feel the strain and good for threshold endurance
d) last km: push all the way
e) I have 2 dedicated routes that fit this run pretty well, one is all flat, while the other has a manageable slope at around 3km mark for a good workout.

For 3km, can do as well, probably will do more to pile up the mileage

3k as workout then you slow jog down to zone 2 for another 2k ok liao. First 1k warm up. Total 6k.

Coz main thing if wanna try is to see if neuro is the limiter, dont let volume dictate things for a change so no fatigue at all. Your weekend LSD to maintain aerobic system already there.
Maciam like tapering phase, but even lower in intensity but more focus on neuro and power. (power is force or strength times velocity

 

[xllms]

3k as workout then you slow jog down to zone 2 for another 2k ok liao. First 1k warm up. Total 6k.

Coz main thing if wanna try is to see if neuro is the limiter, dont let volume dictate things for a change so no fatigue at all. Your weekend LSD to maintain aerobic system already there.
Maciam like tapering phase, but even lower in intensity but more focus on neuro and power. (power is force or strength times velocity

this approach is what I have been doing to many of my 10k runs via a 5km to-fro route. First 5km quite fast and went all out final 400m stretch with a gradual pick up from 4km mark onwards. Then slow down the pace for a return 5km warm down run. At times mix abit with a final 2km threshold run after i cross the slope at the bridge with a final 400-500m sprint.
A higher intensity of what you suggest, perhaps

 

[dev_stg_prd]

 

[Kuudere]

Garmin’s VO2max number is quite legit.

i just did my VO2max test and it came within 1 pt of it!

I have heard from videos that it is within 2 points though Garmin tends to overestimate the vo2 number. Where did you go and test?

 

[WussRedXLi]

Such a good spread of nutrition products

Heat training with a CORE heat suit/sensors as well. (Lucy Charles Barclay using also)

Usage of whey and creatine post workout

 

[dev_stg_prd]

this approach is what I have been doing to many of my 10k runs via a 5km to-fro route. First 5km quite fast and went all out final 400m stretch with a gradual pick up from 4km mark onwards. Then slow down the pace for a return 5km warm down run. At times mix abit with a final 2km threshold run after i cross the slope at the bridge with a final 400-500m sprint.
A higher intensity of what you suggest, perhaps

I did my usual 5K and use my xiaomi band. I got 4X Vo2 Max.. chatgpt told me it's conservative.. so expect + a few points. so according to this it's good . https://www.fitnescity.com/understanding-vo2-max

so usually when one is active, be 'default' is good and it's not unexpected rite?

 

[SpeedingBullet]

I have heard from videos that it is within 2 points though Garmin tends to overestimate the vo2 number. Where did you go and test?

Coached! They got a lab in CBD. Perfectly convenient.

Garmin actually underestimated mine. It est. mine at 52, my test I got 53. But still hats off the Garmin’s algo lah, to be so accurate

 

[WussRedXLi]

40th place, it's a must to cry. Heng not like last time with Samurais

Turn on the CC btw

Documentary by Tempo

 

[WussRedXLi]

 

[noinimod]

Anyone here with wider feet especially in toebox area and having success with china shoes?

For reference, i tried a few Linings but it's too narrow in toebox for me. Anta was marginally wider than Lining but still felt quite narrow. Dynafish xiaonian was surprisingly more roomy than Anta/Lining. New balance 2E works well for me

 

[Mecisteus]

Coached! They got a lab in CBD. Perfectly convenient.

Garmin actually underestimated mine. It est. mine at 52, my test I got 53. But still hats off the Garmin’s algo lah, to be so accurate

That's close enough.

Make sure max HR is correct on Garmin. Otherwise, vo2max estimation is out.

Anyway I don't put too much hope on vo2max.

My vo2max can be higher than you but I know my aerobic fitness or endurance is not as top as you.

 

[SpeedingBullet]

That's close enough.

Make sure max HR is correct on Garmin. Otherwise, vo2max estimation is out.

Anyway I don't put too much hope on vo2max.

My vo2max can be higher than you but I know my aerobic fitness or endurance is not as top as you.

Ya i did lactate test years ago and adjusted HR accordingly, so i guess thats why the number is really good.

vo2max only measures maximum output, when ppl run endurance (or even tempo) they dont go anywhere near it. it's just a number lah