jogging and motivation thread

[sales69]

Li Ning Redhare 9U dropped below 500rmb after coupon but only for size 42 and lime green colorway. All in checkout price around SGD$105
Add: This is on Taobao

Superblast 2 @ ~$180 and Novablast 5 @ ~$105 on PDD.

Freak I bought mine before CNY for 900 inclusive shipping and GST.

But can rebate 20 RMB from seller.

 

[sph777]

No overseas run for you this year?

I applied for nyc again if get lucky. Still 0/6 in ballots. Otherwise, no overseas races in mind as kid still young

 

[WussRedXLi]

But there's no lack of consistency with periodize training block. Off season is when we do stuff like you guys do for consistency. We keep our mileage high, progressive overloading is still presence.

It is exactly what you guys preach for adequate recovery before the next training. The missing element is cumulative fatigue. So there no comparison between consistency and periodize training that comes with peak and off season. Consistency is always there even in the so call off season.

If you are basing it that way, then your ON season is more about specificity to the race/distance that you are training for, ie marathon specific training......or put it this way you are training to peak at the correct time. And you can still maintain mileage to be fairly high during OFF season (eg your 6 months FM training block is aim to peak at 100km/wk, while your off season is no less than 50km/wk i feel that say ~ 50% is the bare bare minimum actually for seniors.....preferably no less than 70km/wk if wanna regress vol during "OFF" season........
Then seriously it is just a "phrasing" thingy and we are more or less on the same page...as far as optimizing it for middle aged folks go.


However, if the type of periodization (and also my understanding) that we are talking about is more towards the traditional large variations in volume in a year's training cycle, then....... i really dont know. Personally from what i read and personal experience, i feel it it might not work that well for middle aged...in which they might respond better to a more minimum variation training method.


For the term cumulative fatigue - i dont know leh.....so far i feel that deload week every now and then (i dont even follow a very specfic schedule, like 3 ON and 1 deload) really takes care of things. For me i base off feel, as i do not follow any training plans . However i do follow what i term as a semi structured one, as in i know i am following a structure more or less but it is based a lot on feel, i like this method coz long story cut short, my preference is this rather than a specifically set pace or a set number of sets. But dont get me wrong, it is not going to be radically different anyhow hantum one.
This is also my preference based on my strength/calisthenics routine - i feel based on feel and just semi-structuring it to be not totally rigid just works better for me.


Also concerning (cumulative) fatigue i feel is based a lot on recovery rate - ie all of us are different. Pls dont over read it and i dont mean anything in particular, but i believe your sleep hours per week is less than mine so that might be one significant factor. Nutrition aspect also. These are the big 2......there are of coz others.

 

[WussRedXLi]

If you are basing it that way, then your ON season is more about specificity to the race/distance that you are training for, ie marathon specific training......or put it this way you are training to peak at the correct time. And you can still maintain mileage to be fairly high during OFF season (eg your 6 months FM training block is aim to peak at 100km/wk, while your off season is no less than 50km/wk i feel that say ~ 50% is the bare bare minimum actually for seniors.....preferably no less than 70km/wk if wanna regress vol during "OFF" season........
Then seriously it is just a "phrasing" thingy and we are more or less on the same page.

But then this is the thing also....... maybe bro Ender can do it, eg OFF season cut to say no less than 70% vol, actually, any of the senior folks here can do that in real life?
I dont know, maybe my tots and impressions are wrong, maybe quite a number of you are doing that or can do that in reality.

Then we are really on the same page generally.


I havent really tried periodization with macro and meso/micro cycles and whatnots......I must say the concept of peaking for the race is really good, but i also know based on interest alone I probably cannot follow such structure personally. Also why i prefer to "DIY" and find things out myself as with what can work for me based on interest, rather than hiring a coach or buying a training plan and trying to follow and trying to hit a specific timing goal. Try to get well with the basics, know what your body is capable of and can adapt to. Then do, rinse, repeat...... This is a kind of simpler thing i can base it into a routine and hence follow much better and the consistency automatically comes.

Actually to be honest, i dont even have specific timing goals - say 5k i reached 19.5 liao then next step i try to reach 19.0, 18.5, 18.0. And so if i cannot hit that then no issue life goes on, but then maybe 1 year later i might even skip 18.0 and get down to 17.5........and it has happened before. No pressure.
And if 5k too mundane and repetitive, switch it over to 3k. trying with some longer distances sprinkled in along the way to try try.
Or even better, if X sport becomes too mundane, then switch to Y and Z sports.

 

[Ender]

I found seasonal training to be the best for HM/M, especially with pfitz plans. I am doing the 18/55 plan now and there’s occasional deload weeks, it peaks out at 88km, but that is only for 1 week. The other weeks are shorter in volume. It’s possible to go for 18/70 plan, which peaks at 110km week. The average of the 18 weeks is slightly <100km (97k). Once the season ends, take a break and cross train.

I used the Pfitzinger entry plan in the first SCSM after covid (2023?), think it's the 18/55. It was really hard for slow runners like me. Trimp score was too much for me. I made it thru though, with thoughts of giving up and need for massage and foam rolling. I think this plan is suitable for those already in the sub 3:45 full marathon aiming for sub 3:30. I was a 4:30 then aiming for sub 4, but it got me to 4:18 then. Still I find it was too hard for my level. TAO has lesser TRIMP score for me, plan was easier, and it brought me to 4:14 without the urge to look for massage or foam rolling.
I guess the Pfitzinger plan should suit you, being a faster and stronger run.

 

[Ender]

If you are basing it that way, then your ON season is more about specificity to the race/distance that you are training for, ie marathon specific training......or put it this way you are training to peak at the correct time. And you can still maintain mileage to be fairly high during OFF season (eg your 6 months FM training block is aim to peak at 100km/wk, while your off season is no less than 50km/wk i feel that say ~ 50% is the bare bare minimum actually for seniors.....preferably no less than 70km/wk if wanna regress vol during "OFF" season........
Then seriously it is just a "phrasing" thingy and we are more or less on the same page.


For the term cumulative fatigue - i dont know leh.....so far i feel that deload week every now and then (i dont even follow a very specfic schedule, like 3 ON and 1 deload) really takes care of things. For me i base off feel, as i do not follow any training plans . However i do follow what i term as a semi structured one, as in i know i am following a structure more or less but it is based a lot on feel, i like this method coz long story cut short, my preference is this rather than a specifically set pace or a set number of sets. But dont get me wrong, it is not going to be radically different anyhow hantum one.
This is also my preference based on my strength/calisthenics routine - i feel based on feel and just semi-structuring it to be not totally rigid just works better for me.


Also concerning (cumulative) fatigue i feel is based a lot on recovery rate - ie all of us are different. Pls dont over read it and i dont mean anything in particular, but i believe your sleep hours per week is less than mine so that might be one significant factor. Nutrition aspect also. These are the big 2......there are of coz others.

The thing is once I stopped chasing this SCSM sub 4 goal. It is also the time I will be doing the consistency thing. No more periodize blocks. Every time, I'll just stick to 65% easy, 10% High intensity and 15% threshold or grey zone. And easy will include running to other makan spots or visit another town.

 

[Ender]

I applied for nyc again if get lucky. Still 0/6 in ballots. Otherwise, no overseas races in mind as kid still young

Good Luck. Best is to try going overseas race while when your kid aren't following the school holidays. COz most races are outside the school holidays. Unless you just want to race and come home than don't have to bother with school holidays.

 

[sph777]

The thing is once I stopped chasing this SCSM sub 4 goal. It is also the time I will be doing the consistency thing. No more periodize blocks. Every time, I'll just stick to 65% easy, 10% High intensity and 15% threshold or grey zone. And easy will include running to other makan spots or visit another town.

will u ever consider trying overseas sub 4? haha

 

[Ender]

will u ever consider trying overseas sub 4? haha

Have lah, but also scared I will waste the money. Spends thousands of dollars and scarely didn't achieve, the heart really going to be painful.

 

[Tudo88]

Have lah, but also scared I will waste the money. Spends thousands of dollars and scarely didn't achieve, the heart really going to be painful.

Try our neighbouring countries. Aims certified one. All the major marathons, even if ballot also quite expensive including air tickets, hotels,etc

 

[WussRedXLi]

The thing is once I stopped chasing this SCSM sub 4 goal. It is also the time I will be doing the consistency thing. No more periodize blocks. Every time, I'll just stick to 65% easy, 10% High intensity and 15% threshold or grey zone. And easy will include running to other makan spots or visit another town.

Yea i more or less understand the time goal thingy. Srsly continue what really interests you....think you can follow training plans better, then just do rinse repeat. If it comes, it comes....... It might be a certain genetic ceiling based on certain other factors that you cannot control, but based on aerobic fitness that possibly might already be the genetic ceiling. Heck, even to get close to the ceiling that itself might be a challenge, dont even talk abt reaching it. I think i remember you saying that your 5k you can do like around 22 mins, that is already more or less close to a 4 hrs FM. So if there are certain limiters for your 5k that you cant get past, then lagi for FM distance it is probably going to be even more challenging.

The "unfortunate" thing about marathons is that this distance, by the nature of its long distance and also lolca racing context is not easy to achieve, for eg only happens once a year ie SCSM which is what...the only properly verified race distance. I mean, yeah other distances have their own speciifc challenges as well of coz, not saying the others are easier...just different challenges. But for SG working local context, the time needed to properly train for FM already is a big limiter specifically coz this is a really long distance.

 

[sph777]

Have lah, but also scared I will waste the money. Spends thousands of dollars and scarely didn't achieve, the heart really going to be painful.

that's also true. If I go overseas, it is to enjoy the diff experience.

 

[WussRedXLi]

Then, not specific to running/cycling/endurance sports......personally i know i am the the "hard gainer" type.
So even though i have gotten into calisthenics recently, i go in with the thinking that i am never gonna be anywhere near the phyisiques what i see online on YT vids, not talking about the elites but even those normal hobbyists.

I can, of coz, continue drooling, which actually might be good coz that will keep me wanting it.....this is one big pull factor actually. Bodybuilding techniques, not say i hate those training methods or what, but not so much interest at the moment. Bodyweight exercises more interest and more easier to get into the routine for me.

So, never say never if the interest is there, it might eventually come.

 

[Tudo88]

Yea i more or less understand the time goal thingy. Srsly continue what really interests you....think you can follow training plans better, then just do rinse repeat. If it comes, it comes....... It might be a certain genetic ceiling based on certain other factors that you cannot control, but based on aerobic fitness that possibly might already be the genetic ceiling. Heck, even to get close to the ceiling that itself might be a challenge, dont even talk abt reaching it. I think i remember you saying that your 5k you can do like around 22 mins, that is already more or less close to a 4 hrs FM. So if there are certain limiters for your 5k that you cant get past, then lagi for FM distance it is probably going to be even more challenging.

The "unfortunate" thing about marathons is that this distance, by the nature of its long distance and also lolca racing context is not easy to achieve, for eg only happens once a year ie SCSM which is what...the only properly verified race distance. I mean, yeah other distances have their own speciifc challenges as well of coz, not saying the others are easier...just different challenges. But for SG working local context, the time needed to properly train for FM already is a big limiter specifically coz this is a really long distance.

5km is not a good indicator for Marathon timing. If any, I think HM timing will be a better indicator.

I think @Ender HM timing is around 145-150. So definitely Sub 4 is achievable. But then again, running a marathon is a different ball game.

 

[sales69]

First impression of Redhare 9U.

Feels quite similar to Xiaonian but without rocker effect.

Foot feel is slightly soft sink-in, then slight firm, then bounce.

Stable and cushioned. The bounce is subtle unlike the balance ball wild bounce like Feidian 6E.

Yesterday ran in the rain while hopping around avoiding puddles.

Thought would be slower pace. Somehow the shoes gave a natural propulsion and naturally ran average 5.45 pace.

Should work very well for tempo and steady long runs.

Next I did 150m runs at 4-4.30 pace. Can do fast pace but the ground feel is like running on a big block of foam.

So feel less responsive and less bouncy than Feidian 6E. But pace wise, doesn't mean can't go fast.

I would say if Feidian 6E is a crazy fast wild horse, Redhare 9U is a speedy tamed horse.

For people who like Xiaonian but don't enjoy rocking, this would be a good alternative.

Price wise, I'd say $150 and below is worth it.

 

[rECKleSSfElla]

Next big china running shoe. This is positioned as a plated, ultra light race day shoe. 499rmb currently pretty much sold out for most sizes on their TB link. This is the brand's first official release so kinda similar to Dynafish where its a new comer to the scene.

 

[WussRedXLi]

5km is not a good indicator for Marathon timing. If any, I think HM timing will be a better indicator.

I think @Ender HM timing is around 145-150. So definitely Sub 4 is achievable. But then again, running a marathon is a different ball game.

Just that I can only recall his 5km PB tho and talking about limiters...... in one of his posts regarding VO2max being a significant limiter regarding sub 20, something like that. It also wouldnt't be too far off (eg Glassdoor's first FM eg). As in, say a 30 min 5k runner most probably confirm wont be able to a 4hr in a FM, even if he has taken part in ultras and finishing them (seen before hobbyists on youtube, but of coz i cant vouch for accuracy). I think something also to do with some shuffling thing or something, good for ultras and where speed is not a concern.......but if talking about faster speeds shorter distances, there will be issues.

Of coz whilst being not too terribly far off, it would still be with significant assumption like a big one regarding fueling , not only stomaching the nutrition but keeping it down but digest/absorb it (i know for cycling, some rare few cant abosrb on the go, need to take "formal" pitstops).

 

[WussRedXLi]

Fast old age fella....i follow this fella and he's still getting faster.
20:50 (2 weeks ago he did something slightly faster, i think 20:40 or something)

I said old age, coz over 65...but some might use age 70 of coz. This is the more or less the threshold where people really start to fall off a cliff in terms of speed.
I know of 2 YT fellas in which they are 60 and 61 and they run mid and high 17:xx but then again there is the age difference

 

[WussRedXLi]

Next big china running shoe. This is positioned as a plated, ultra light race day shoe. 499rmb currently pretty much sold out for most sizes on their TB link. This is the brand's first official release so kinda similar to Dynafish where its a new comer to the scene.

Basket.....lately past year like never ending.

At this rate, most of you already spending more than what most beginner to even intermediate cyclists spend on their bike or accessories (which is more or less one shot), save for those beginners who kena upgraditis and jump to mid tier models to then top tier within 12-18 months.

 

[rECKleSSfElla]

Basket.....lately past year like never ending.

At this rate, most of you already spending more than what most beginner to even intermediate cyclists spend on their bike or accessories (which is more or less one shot), save for those beginners who kena upgraditis and jump to mid tier models to then top tier within 12-18 months.

OK bah...its all about value proposition. This Runsifly is being compared as a budget Asics Metaspeed for race days and its only costs 1/3 of a Metaspeed. Currently using my Xiaonians as an all round do it all instead of having multiple different types of shoes in the rotation. Much as i want to get a pair of Superblast 2 on the cheap from PDD, think i rather just get another pair of Xiaonians because they really are that damn good.