jogging and motivation thread

[eyz]

I used to grow up nearby.

Good location for a house but just terrible surrounding to do outdoor jogging.

yah too much traffic. the nearest park connector is the whampoa river.

 

[Mecisteus]

yah too much traffic. the nearest park connector is the whampoa river.

Not much trees

 

[homedriver]

Average is 7 min/km

Well done

 

[WussRedXLi]

Woah sheesh, the Hyrox athlete's 400 PB is maciam like our Shanti Periera sprint queen.

 

[WussRedXLi]

Just watched the thing, she's quite the endurance runner....... even HK SCSM with a fairly hilly course also can run 3:25 (i remember winngingeleven bro saying around 200m elevation gain) and on a warm day of 20 deg C.

The guy also, at that pace just chilling and no breathing sounds vlogging for so long and telling her tips and egging her on and doing stuff for her
That means his easy pace is 5:00 or even 4:50 tbh.

 

[WussRedXLi]

70 yrs old

 

[xllms]

70 yrs old

good start at 10k. i was showing this to my wife last night. He is a good example to dismiss all excuses.

 

[hydeyoshi]

Any good tasting caffeine gel to recommend?

Did a 28km run recently and after 20km was pretty rough.. thinking to try caffeine gel see helps ornt..

 

[sph777]

Any good tasting caffeine gel to recommend?

Did a 28km run recently and after 20km was pretty rough.. thinking to try caffeine gel see helps ornt..

I take caffeine gel: pure energy. Cola, raspberry and lemon lime have caffeine.

https://www.decathlon.sg/c/pure-spo...Qi4cs7iXSYLqSLvBnZmxHE77MLD6r2wNbgq0mYSn3S2kE

My fav is cola followed by lemon lime. Raspberry is so so to me

 

[rECKleSSfElla]

There are many tutorials like this on youtube teaching how to make your own gel. Hard part is probably sourcing the ingredients but think websites like Iherb should have them for sale. Savings would be substantial if you consume these gel regularly.

 

[hydeyoshi]

I take caffeine gel: pure energy. Cola, raspberry and lemon lime have caffeine.

https://www.decathlon.sg/c/pure-spo...Qi4cs7iXSYLqSLvBnZmxHE77MLD6r2wNbgq0mYSn3S2kE

My fav is cola followed by lemon lime. Raspberry is so so to me

Thanks!

Gonna shopee cola and lemon lime to try..

 

[sph777]

There are many tutorials like this on youtube teaching how to make your own gel. Hard part is probably sourcing the ingredients but think websites like Iherb should have them for sale. Savings would be substantial if you consume these gel regularly.

Now Ben Khoo with his own company Live Long Long producing many products. Wonder if gel is on his radar haha

 

[Ender]

He is also influencer. LOL. Anyway agree with he said. Stick to traditional formula. Majority of the runs are easy, but have one to two session high intensity a week. That is for distance runner. But now I am more less following Steve Magness philosophy, that easy doesn't have to be zone 2. It can be grey zone as long as you can handle the load and the end of the run is considered easy.

 

[Ender]

There are many tutorials like this on youtube teaching how to make your own gel. Hard part is probably sourcing the ingredients but think websites like Iherb should have them for sale. Savings would be substantial if you consume these gel regularly.

This is very interesting. But most of us don't take gel that often to justify the effort.

 

[sales69]

There are many tutorials like this on youtube teaching how to make your own gel. Hard part is probably sourcing the ingredients but think websites like Iherb should have them for sale. Savings would be substantial if you consume these gel regularly.

Nice. The ingredients are available from Redman/Phoon Huat or Shopee.

 

[rECKleSSfElla]

This is very interesting. But most of us don't take gel that often to justify the effort.

Yar same. I dont go on long runs often enough to justify making them myself. Bo dai bo ji take these kind of gel will only be fattening instead of helpful.

 

[WussRedXLi]

 

[WussRedXLi]

Just take any beverage with high sugar content. HFCS, glucose and fructose. Usually is HFCS 55, 55% fructose and 45% glucose
If need caffeine, take Red Bull.

Energey gels, some are fructose 2 and glucose is 1 (2:1), if it is formulated that way. Some do 1 fructose : 0.8 glucose .

I recommended to sales69 the Kang shi fu drinks. Choose the flavour and carb concentration. The > 9 g / 100ml can get pretty sweet. But all are nice flavours.

Only issue is possible sloshing for running, but not an issue for cycling.

Plan your running route so that it can loop to the nutrition point and you take it according to plan.


If i take gels for all the sessions, pok gai liao.

But some well to do cyclists i see take gels like maciam free one, each ride session can spend like 20 bucks for gels no issue. I think maybe the thinking is that already spent like 15-30k on the bike and apparels and stuff, this is no issue. (or for cycling holidays, that one also super blackhole).

 

[WussRedXLi]

PS. Dont overdo on the energy intake. Can put on weight one if not done properly.

And worse, probably might have health issues if say you need 100kJ of energy but you intake > 150kJ (50% and more) coz the fructose (both gels and sweetened beverages with HFCS) is process by the liver, and the liver does not like this and you will get non alcoholic fatty liver which would show in your AST/ALT liver panel first.
Insulin sensitivity /resistance, well, i guess if you really train for strength and pack on decent muscles esp with upper body added in, no big issue lah unless if you really overdo it........but the issue with most performance cyclists and runners, that aint gonna happen coz of weight, absolutely no way. Unless if you are the more rounded athlete and weighs the risks and benefits and decides that the performance hit with weight is marginal, then not so bad.


But if done correctly during the session, no issue on health, from what i have come across on youtube - but dont quote me on that. Coz you are using the energy instantly. No issue with the insulin levels. Coz there are really solid pro atheletes who kena prediabetes

 

[WussRedXLi]