jogging and motivation thread

[WussRedXLi]

5 EXERCISES FOR A SUB 2:30 MARATHON AGED 52​

knn this fella is ripped

 

[WussRedXLi]

indeed, reps beyond 7th, legs were struggling to keep up the cadence. By the 5th rep, leg lifts and pushing off feel veey different. In fact, the 2nd rep, it was already a huge difference in how i feel in my strides.
you are correct, i should keep the reps to 6-8 depending on my conditions. And cut down the intensity to build it up gradually.

Yeah, i think just gotta try out various options. So can just try less reps, more quality. In fact right now if you feel that you are still not there yet, try out 3 reps......max out 4. After a month or, then add 1 more rep....then another month another rep, till max of 6 or even till 8 if you enjoy it. Solid focus quality and progressive loading this way. Also, in between needs to be 3-4m recovery, so go play mobile TB app or something lol.
It's also something to be enjoyed, i am sure you like speed as well (who doesn't), so it's gotta be 100%, in minute doses so as to keep the speed maxxed out.


Really no harm to try and see what is best, you know your body best.

eg side story abt trying various options out :
For my pull ups, im also trying out more sets and less rest in between. Right now is 72h recovery between sets as usual (do till somewhat past failure, next 12-24hrs sure got a bit of DOMS). So after work and during lunch, i will just run and route a wee bit farther to my home's fitness corner and hoot out 1 set of approx 6, hollow body pull ups solid form but not to failure....then do some jumping reps.
Then the 72-96hrs workout i will hoot till failure or even past it (I like to do till "max", then shake it out 5-8 seconds, then hoot again, then shake, then hoot....usually 3 times shd do it, to flush the lactate out).

If that works out then i will also do for my dips.

Really, the only way to confirm all the various YT vids is to try out all the various patterns out yourself and then only will you know which works best.

Just came across this recent vid, so decide to change a bit and try out

 

[WussRedXLi]

 

[xllms]

Yeah, i think just gotta try out various options. So can just try less reps, more quality. In fact right now if you feel that you are still not there yet, try out 3 reps......max out 4. After a month or, then add 1 more rep....then another month another rep, till max of 6 or even till 8 if you enjoy it. Solid focus quality and progressive loading this way. Also, in between needs to be 3-4m recovery, so go play mobile TB app or something lol.
It's also something to be enjoyed, i am sure you like speed as well (who doesn't), so it's gotta be 100%, in minute doses so as to keep the speed maxxed out.


Really no harm to try and see what is best, you know your body best.

eg side story abt trying various options out :
For my pull ups, im also trying out more sets and less rest in between. Right now is 72h recovery between sets as usual (do till somewhat past failure, next 12-24hrs sure got a bit of DOMS). So after work and during lunch, i will just run and route a wee bit farther to my home's fitness corner and hoot out 1 set of approx 6, hollow body pull ups solid form but not to failure....then do some jumping reps.
Then the 72-96hrs workout i will hoot till failure or even past it (I like to do till "max", then shake it out 5-8 seconds, then hoot again, then shake, then hoot....usually 3 times shd do it, to flush the lactate out).

If that works out then i will also do for my dips.

Really, the only way to confirm all the various YT vids is to try out all the various patterns out yourself and then only will you know which works best.

Just came across this recent vid, so decide to change a bit and try out

i had 5min break (walked down the slope, catch my breath) in btw each rep, but every new rep needed more effort til beyond 7th, slowed down drastically till behtahan...yah the logic was to push myself till near failure.

need to tweak slightly and go for less rep on slopes, mix with some strides intervals (200m) and 100m sprints (no slopes) just to regain my sprinting mechanics.

need to build up my strength and core muscles as well to "cycle" more effectively.

 

[WussRedXLi]

i had 5min break (walked down the slope, catch my breath) in btw each rep, but every new rep needed more effort til beyond 7th, slowed down drastically till behtahan...yah the logic was to push myself till near failure.

need to tweak slightly and go for less rep on slopes, mix with some strides intervals (200m) and 100m sprints (no slopes) just to regain my sprinting mechanics.

need to build up my strength and core muscles as well to "cycle" more effectively.

I see....

Anyway, AI Also recommends 4-6 reps

Yes, Sprint Interval Training (SIT) is fundamentally designed to be performed at maximal or near-maximal effort (90-100% capacity) rather than moderate-intensity reps. However, it is not typically run until "total muscle failure" (like lifting weights until you cannot move them). Instead, SIT focuses on performing a small number of "all-out" bursts (4-6 reps) with long, 4-minute recovery periods to maintain high intensity across all reps.

 

[WussRedXLi]

Wow.......for stage 3, Singaporeans went up to ride with them

 

[cherynsq]

How come got 涂码和取芯片? What’s the purpose

 

[Jeremy1]

Completed

 

[WussRedXLi]

i had 5min break (walked down the slope, catch my breath) in btw each rep, but every new rep needed more effort til beyond 7th, slowed down drastically till behtahan...yah the logic was to push myself till near failure.

need to tweak slightly and go for less rep on slopes, mix with some strides intervals (200m) and 100m sprints (no slopes) just to regain my sprinting mechanics.

need to build up my strength and core muscles as well to "cycle" more effectively.

But again, might not be quite compatible for the type of distances that you are after.....it needs ample recovery before trying again. But if you are willing to try the higher intensity block i mentioned earlier as something to experiment with, you can slot 1 in per week, but maybe cut the reps to 4-6 or something. It's like a surgical strike, dont do it like 10 12 reps intervals training coz it isnt intervals.

Bonus :

Just came across this. Interesting. Earlier i actually mentioned that sprints/hill sprints might not be quite compatible (useful) for your types of distances up to HM distance. I might be quite wrong with what i said earlier. So maybe you still can continue to do if it can fit ok into your schedule.......esp if you are gonna be doing 4 reps instead of gunning a dozen or so reps until max failure.
For me i do these strides/SITs before my Fri run workout, but then my run workout is like ~ 30 mins only.,,,but i also dont see any issue how it cannot be done prior to a 1-2hr long easy run or even fartlek etc.


Regardless, hill sprint esp is also POWER based, really good type of training for longevity too if you can tahan (which you can)....coz of the neuromuscular motor unit recruitment component in it . If you want to choose a slightly lower risk of injury, then choose hills over flatground.....which i think you have access to.



Matt Fox of Sweat Elite (i dont know how fast he got below 2:20 for FM but he confirm is very fast as an amateur athlete) seems to believe hill sprints do make a difference even for FM and he has seen studies before.
He said it one, not me....... i dont know the details and specific nuances behind like how it can fit into a training block, and i am no expert in longer running distances above 10k. Check out his the long podcast.



The actual long podcast posted 3 months ago. Can use AI if interested.

 

[WussRedXLi]

How come got 涂码和取芯片? What’s the purpose

I think is something to make it impossible for the brands to track who is selling their models in the general market/shops at a lower price than the agreed/set price....esp for these latest models.
Coz then the brands can then get hold of a piece and know which route did it come from, after that then ban those involved.

 

[WussRedXLi]

Popped it while pacing for 3:20 pace in 3k, plus a kick in the last 200m down to 2:38 pace

 

[WussRedXLi]

AI :

Doing hill sprints is considered highly beneficial for longevity due to the high-level recruitment of motor units and the resulting neuromuscular and physiological adaptations
. By forcing the body to work against gravity, hill sprints act as a form of high-intensity resistance training that counteracts the age-related decline in muscle mass and power, particularly targeting fast-twitch muscle fibers.
Athletes Edge Physical Therapy +2
Why Hill Sprints Promote Longevity:

• Recruitment of Fast-Twitch Fibers: As people age, they experience a significant loss of motor units (up to 30% or more by age 80), particularly in the fast-twitch fibers responsible for explosive movements. Hill sprints, which require maximal, short-burst efforts (e.g., 8–10 seconds), force the activation of these Type II (fast-twitch) motor units that are often disused during casual running or walking.
• Improved Neuromuscular Coordination: They enhance communication between the brain and muscles (neuromuscular fitness), which preserves coordination and rhythm, decreasing the risk of falls and improving mobility in older age.
• Increased Muscular Strength and Power: Hill sprints act similarly to heavy lifting, building significant strength in the glutes, hamstrings, quads, and calves, which is crucial for functional mobility and injury prevention.
• Improved Cardiovascular Health: Regular hill sprint training increases VO₂ max, a key indicator of aerobic capacity and one of the strongest predictors of long-term health and longevity.
• Reduced Joint Stress: Compared to sprinting on flat ground, hill sprints reduce the impact forces on joints because the slope brings the ground up to you, reducing the risk of injuries like hamstring strains.
• Hormonal and Metabolic Benefits: They increase the production of growth hormone and testosterone, improve insulin sensitivity, and boost fat loss, all of which are essential for maintaining a healthy body composition with age.
  Athletes Edge Physical Therapy +9

Recommendations for Longevity:
For maximum benefit, hill sprints should be performed as short, maximal-effort bursts, generally lasting 8-10 seconds on a 5–10% gradient, with full recovery between reps. They are considered a "low-risk, high-value" activity that can be incorporated once or twice a week.
Scientific Journal of Sport and Performance +2

 

[WussRedXLi]

 

[lovemyself123]

which shop on taobao or PDD to buy nedao running singlet?

i cant seem to find the official store

 

[WussRedXLi]

which shop on taobao or PDD to buy nedao running singlet?

i cant seem to find the official store

https://detail.tmall.com/item.htm?a...6fb18370646978fdcfbebf3cb3"}&xxc=taobaoSearch


https://detail.tmall.com/item.htm?abbucket=14&id=724387430194&mi_id=0000HyS8ylNQsVx0LGxNYQPNkJdX2QDtc0eoHmN8siwfTEw&ns=1&skuId=6151422594291&spm=a21n57.1.hoverItem.3&utparam={"aplus_abtest":"1f3166e535006ea9ece36d9ae8f78f2e"}&xxc=taobaoSearch

https://detail.tmall.com/item.htm?ali_refid=a3_430008_1006:1678546231:H:zMVP/20tlAwjmYVyLoHryg==:e1856a042aff2f0697bf096fe651dee5&ali_trackid=282_e1856a042aff2f0697bf096fe651dee5&id=735191147756&mi_id=000078JDXngjYk1v0nHSLp4fNvEbFpFOYYfB3cAOJHOXNRU&mm_sceneid=1_0_3099969771_0&skuId=6037879773986&spm=a21n57.1.hoverItem.4&utparam={"aplus_abtest":"779e61a2f9924fd361469c54036ea1b8"}&xxc=ad_ztc

Go to your account settings (top left, under your user name) and then change the address from your current SG one to a CN one (just google for anything). Then add to cart.
Once you have added it, can check out normally.

Some products cannot use this method........but quite a few can.

 

[ctstalin]

Super nice weather at Tokyo. Don't think I can do this in Singapore.

 

[WussRedXLi]

 

[WussRedXLi]

Wall Sit

This one shd be sup sup water for all here. 5 mins shd be no issue.....issue is more of losing of patience doing rather than pain from the lactate or muscular failure etc.

Less than 30 seconds = hello functional disability pretty soon. You are nearly at that threshold.
30 - 60 sec = "average". Average = the majority of the masses over 50 you see out there. You also really do not want to be in this range.

ps. Strength is only half of the story. Try to be explosive (ie power) in the concentric movement in any of the leg exercises that you are doing.

 

[Kuudere]

Super nice weather at Tokyo. Don't think I can do this in Singapore.

Meanwhile in sg, my recent long run at 5.23 min/km pace

 

[Kuudere]

His running form looks extremely off, probably cramped out during the end of the race and just hoping that he built up enough lead for the other runner not to pass him.

I need a work from home job so I can recover better haha

Currently, 5 days work in office is no joke.

Bookmarked, will do this after marathon training block. Still got long way left to go though~

I am guessing he runs mid 60, probably sub-61 worst case scenario. Given that this is his first HM, and he started to push the last 2 miles set at 9.14 which cause his HR to shoot up to the mid 160s. If he runs sub-60, then that's really impressive for his debut HM.

The ironic thing is that the spectator is from his country and then made him lost the race. Can tell at the end he was very disappointed when he fell face down. Reminds me of the Japanese runner who got out-kicked at the Ekiden. He also fell down at the end and cry.

@WussRedXLi



Predicted correctly, he ran 1.00.53.

I was thinking within the range of 1.00.30 - 1.00.59.

Mainly from his workout with 2.00 minute standing/walk recovery. The 4 x 2 mile (2 min rest) workout is pretty accurate.

Seems like he fatigued out in the last 5-6km