jogging and motivation thread

[WussRedXLi]

I am looking forward to night races, otherwise I will just join BYD 10k for the night race experience.

Yo bro, remember last time i asked you about whether evening/night workouts affecting sleep or not and whether morning workouts are preferred? (adrenaline, cortisol etc)
Coz good recovery is every bit as important as the training itself?
I think this is rather significant esp for those older pax in which (1) recovery is key and (2) have difficulty sleeping in general, eg falling back to sleep after waking up be it to pee or due to cortisol issues etc.


I decided used my smartwatch to track and test out. Now, of coz, this is not a very accurate device and it's documented by quite a few in youtube, but i believe it still can erk out trends, which is what we are after. It's just like the GPS "issue" tracking PBs.

Now, the smartwatch really measures more accurately the ACTUAL sleep time, ie after you started to sleep, and NOT the time that you switch on AC and go to sleep, or sometimes I do go pee and then take a good 15-30 mins to get back to sleep (those are not sleeping time despite you laying down in bed).


I tried my usual 9.30pm workout starting time and even as early as 8.15pm last night.
On average, i got 1h20m to 1h45m of deep sleep.
I never got more than 7hrs of total sleep, in fact usually 5.5 - 6.30h range.

I also wake up more frequently per night, 2-3 times. I think this mainly affects total hours.
Also i always get a "fragmented deep sleep warning", coz the app does display a time graph for deep sleep, light sleep and REM sleep and wake periods, the deep sleep portions do seem much higher in frequency and more instances of them.

If the week i put the sessions to be in the morning, i generally get 2h30 mins to even close to 3h of deep.
Overall hrs is 7.5h plus minus.
On avg wake up 1x per night, though once i woke up 2X.
The deep sleep/light sleep portions do seem to be less fragmented and straddling bigger chunks in time blocks.

 

[Tudo88]

Bought it from running lab at $237, 30% discount.

I don't think it can compare to shoes like Metaspeed sky/edge tokyo and Nike Alphafly, but it was quite comfortable and still had the bounce.

And since I already have the speed, I might as well go for comfort.

Nice, this race is right after the end of my reservist

Now waiting for a 30km race, someday it might actually be possible

I am looking forward to night races, otherwise I will just join BYD 10k for the night race experience.

Nice shoes haha. Join the HM or FM for BYD la. Next time can tell people you are the one that join the first edition of the race haha

 

[Tudo88]

I did the 10km last year and set pb, prob go for 15km if no other plans haha

Heard this race quite well organised for the last 2 years. Maybe will try the 15km as well haha

 

[Tudo88]

Nice! I bought the Lining Elite 6 on carou, prob use it for the income race. Was 180, guy didn't like the shoes on slow paces and didn't think he was fast enough to make good use of the shoe.

What happened to not getting any shoes for the time being?

 

[WussRedXLi]

 

[sph777]

What happened to not getting any shoes for the time being?

6 months no buy so strike when got good deal. Threw out my Speed 4 as the grip is no longer there.

 

[sph777]

Heard this race quite well organised for the last 2 years. Maybe will try the 15km as well haha

I did last year and 2023, both times good route, well organised, spaced out water points. 2023 was ECP, last year was the usual Barrage down bay east and back.

 

[WussRedXLi]

Wow 160km week when he was in uni.

edit - now i am not saying this along the lines that this is a lot of mileage (esp for a pro/semi-pro/whatever) or a lot hours in a week in terms of duration, that's over 10-11 hrs per week at his pace. But more so from the angle that he has a big commitment which is studying in uni, and he still has the discipline to squeeze out so much time for training.

edit 2 - Fwah......Singapore is the only country whose athletes brings 10-year series to the SEA games.

 

[WussRedXLi]

Tour of Thailand Stage 1 Live Stream for women.

Singapore sent 4 pax.

Inside got Khazakstan National Team Qazaqstan. And also Ubekistan National Team. Saw 2 Khazakstan women who were ex-pro in Astana Women's UCI cycling team.
Other than XDS China and Li Ning,

For men's (just ended) also not bad, Li ning and Anta.

 

[s_mario]

doing this 3d gait analysis and visiting the podiatrist to understand my running and also to see my plantar fasciitis.. hopefully its good..

anyone got experience on this?

https://www.summitptvt.com/blog/runeasi-3d-gait-analysis-what-it-is-and-why-it-matters

 

[WussRedXLi]

Dua jiak and Stronk

 

[WussRedXLi]

doing this 3d gait analysis and visiting the podiatrist to understand my running and also to see my plantar fasciitis.. hopefully its good..

anyone got experience on this?

https://www.summitptvt.com/blog/runeasi-3d-gait-analysis-what-it-is-and-why-it-matters

Great.......the specialist would be able to cover all bases and see which issue(s) are most important for ya so as the solve the chronic recurring PF issue once and for all.

Actually not that fundamentally different from bike fit, many of whom are physiotherapy trained who also bring clinical knowledge into the cycling specific world, vs the general bike fitter (experience based, bike shops banking on computer programs / setups eg idmatch ) .

Both approaches do work and would fix anything that you cannot DIY fix on your own for running, even after employing "best practices" like plyo, strengthening. Lately i also learned that mobility plays a crucial factor, as it affects many things including amounts of pronation/supination etc.


BTW, one more thing, your ankle mobility ankle dorsiflexion no issue right? Can bend > 20 deg? (this also got ties and linked to calf tightness etc), or a quick n dirty way, you can 5 rep an Asian deep squat no issue right?

The same link you provided, also got write up regarding mobility, but for hips.

 

[WussRedXLi]

3D gait analysis in Singapore generally costs between $300 and $500 for a comprehensive assessment, often including podiatry consultation, motion capture or sensor-based analysis (e.g., Runeasi), and a report. Specialized services like clinical biomechanical assessments focusing on injuries or performance optimization are available at specialized clinics.
thefootpractice.com +3

Key 3D Gait Analysis Costs in Singapore:

• Podiatry Quest: $370.60 (Consult + Runeasi 3D & Video analysis).
• The Foot Practice: $450 (3D Gait Analysis).
• UFIT Podiatry: Advanced running assessment, usually including Zebris pressure mapping.
• Orthopaedic Clinics: Specialized motion capture technology is used to map walking/running patterns to treat musculoskeletal issues.

 

[s_mario]

Great.......the specialist would be able to cover all bases and see which issue(s) are most important for ya so as the solve the chronic recurring PF issue once and for all.

Actually not that fundamentally different from bike fit, many of whom are physiotherapy trained who also bring clinical knowledge into the cycling specific world, vs the general bike fitter (experience based, bike shops banking on computer programs / setups eg idmatch ) .

Both approaches do work and would fix anything that you cannot DIY fix on your own for running, even after employing "best practices" like plyo, strengthening. Lately i also learned that mobility plays a crucial factor, as it affects many things including amounts of pronation/supination etc.


BTW, one more thing, your ankle mobility ankle dorsiflexion no issue right? Can bend > 20 deg? (this also got ties and linked to calf tightness etc), or a quick n dirty way, you can 5 rep an Asian deep squat no issue right?

The same link you provided, also got write up regarding mobility, but for hips.

my ankle no issue.. can do over 5 reps asian deep squat no issue.. i really hope can solve my feet issue as i am really missing my running.. a simple 4km slow run will result in some pain later in the day liao..

i still want to run a under 40 mins 10k, 1 hour 30 mins hm and a under 4 FM.. lol..

 

[sph777]

my ankle no issue.. can do over 5 reps asian deep squat no issue.. i really hope can solve my feet issue as i am really missing my running.. a simple 4km slow run will result in some pain later in the day liao..

i still want to run a under 40 mins 10k, 1 hour 30 mins hm and a under 4 FM.. lol..

I had plantar in 24. Came back in 25 with a 40:33 10k and 1:32 HM so it is definitely doable to recover and come back stronger plus I am a bui bui runner

 

[s_mario]

3D gait analysis in Singapore generally costs between $300 and $500 for a comprehensive assessment, often including podiatry consultation, motion capture or sensor-based analysis (e.g., Runeasi), and a report. Specialized services like clinical biomechanical assessments focusing on injuries or performance optimization are available at specialized clinics.
thefootpractice.com +3

Key 3D Gait Analysis Costs in Singapore:

• Podiatry Quest: $370.60 (Consult + Runeasi 3D & Video analysis).
• The Foot Practice: $450 (3D Gait Analysis).
• UFIT Podiatry: Advanced running assessment, usually including Zebris pressure mapping.
• Orthopaedic Clinics: Specialized motion capture technology is used to map walking/running patterns to treat musculoskeletal issues.

haha tell myself spend the money.. i cannot bring the money to coffin.. hahahah..

i also like to see data. i was comparing those above u posted and finally decided on 1 of them..

 

[s_mario]

I had plantar in 24. Came back in 25 with a 40:33 10k and 1:32 HM so it is definitely doable to recover and come back stronger plus I am a bui bui runner

great!. i was on my way to my targets then plantar hit me.. been in low spirits since my injury.. lol..

looks like i am addicted to running. lol

 

[Tudo88]

my ankle no issue.. can do over 5 reps asian deep squat no issue.. i really hope can solve my feet issue as i am really missing my running.. a simple 4km slow run will result in some pain later in the day liao..

i still want to run a under 40 mins 10k, 1 hour 30 mins hm and a under 4 FM.. lol..

Under 3 FM you mean?

 

[Kuudere]

Nice! I bought the Lining Elite 6 on carou, prob use it for the income race. Was 180, guy didn't like the shoes on slow paces and didn't think he was fast enough to make good use of the shoe.

If bought on carousel, the price can be cheaper but have you tried the shoes before running in them? I personally feel that each carbon plate shoe feels different, even though they are all optimised for racing. Carbon plate shoes will generally perform better if you run faster paces, and the trade off is comfort. If you don’t feel comfort later into the race, then your pace will naturally drop. Or worst, end up getting injuries after the race. That’s why I don’t mind buying from carousel but must at least try the shoes once

Yo bro, remember last time i asked you about whether evening/night workouts affecting sleep or not and whether morning workouts are preferred? (adrenaline, cortisol etc)
Coz good recovery is every bit as important as the training itself?
I think this is rather significant esp for those older pax in which (1) recovery is key and (2) have difficulty sleeping in general, eg falling back to sleep after waking up be it to pee or due to cortisol issues etc.


I decided used my smartwatch to track and test out. Now, of coz, this is not a very accurate device and it's documented by quite a few in youtube, but i believe it still can erk out trends, which is what we are after. It's just like the GPS "issue" tracking PBs.

Now, the smartwatch really measures more accurately the ACTUAL sleep time, ie after you started to sleep, and NOT the time that you switch on AC and go to sleep, or sometimes I do go pee and then take a good 15-30 mins to get back to sleep (those are not sleeping time despite you laying down in bed).


I tried my usual 9.30pm workout starting time and even as early as 8.15pm last night.
On average, i got 1h20m to 1h45m of deep sleep.
I never got more than 7hrs of total sleep, in fact usually 5.5 - 6.30h range.

I also wake up more frequently per night, 2-3 times. I think this mainly affects total hours.
Also i always get a "fragmented deep sleep warning", coz the app does display a time graph for deep sleep, light sleep and REM sleep and wake periods, the deep sleep portions do seem much higher in frequency and more instances of them.

If the week i put the sessions to be in the morning, i generally get 2h30 mins to even close to 3h of deep.
Overall hrs is 7.5h plus minus.
On avg wake up 1x per night, though once i woke up 2X.
The deep sleep/light sleep portions do seem to be less fragmented and straddling bigger chunks in time blocks.

I have been wearing my watch to sleep for healthy 365 points.

A few things in general:

1. I mostly get in at least 6 hours sleep, very seldom under 6 hours. If I want to sleep more, I have to sleep earlier whether I run later in the evening or not.

2. I prefer evening runs, because I tried morning runs on weekends and I feel more tired after the runs. If I combine that with my 5 days work in office job, it will be a recipe for disaster.

3. I have 2 recovery days with no running, in which, I usually sleep earlier and get at least 7 hours of sleep.

4. On weekends, I actually nap once or twice, to get in the full recovery rest I need, on top of 7+ hours of sleep.

5. I have experimented napping after work, and it feels a lot easier to hit interval paces. But it isn’t worth it if you are covering long slow mileage, because you end up eating and sleeping later.

Nice shoes haha. Join the HM or FM for BYD la. Next time can tell people you are the one that join the first edition of the race haha

I want to run night races, in terms of logistics and preparation, I am more used to it

 

[sales69]

great!. i was on my way to my targets then plantar hit me.. been in low spirits since my injury.. lol..

looks like i am addicted to running. lol

Can try this hip stretches in addition to the usual plantar stuffs.



I did for two days and felt good relief. Like things loosen up.

Still need to learn manage my load.

Last Saturday wear my new Altra shoes ran 5k at tortoise pace.

Felt pretty okay but cannot speed up, otherwise will pain. After run quite comfortable at 4/10 pain.

Then backside itchy ran a few strides. Became 6/10 pain.

Then walk 1.5km to buy burger king, became 7/10 pain.