jogging and motivation thread

[WussRedXLi]

So, super long story, and TLDR -

Summary :

Full carb loading yesterday.
Today before starting + during actual "race"/"session" , 200g carbs total. In gel satchet speak, eg for SiS is 22g carbs each, that's 9 SiS gels.
2.2k calories as per meter (around there lah, i have no way of knowing), stat to bonk probably by 2k calories mark. If convert to running speak, that's like a 30km run in terms of energy expenditure.

Z2 session and maybe 20% of which is harder effort levels LT2 and above. Not talking about optimal performance, but more of just "surviving through the session/race". If want optimal performance coz wanna get PB or what, it most probably would need to be even higher.

I think there is a good degree of truth, always hear this from the triathlon camp folks, esp for the elites/pros. Other than fitness, you are most limited by your nutrition, the race is based on how much you can ingest + oxidate exogenously these carbs.
The previous day carb loading is fixed. And then the nutrition ingestion can be trained, but still limited to a certain degree.

Note, even after "soft bonking", and i am not sure how hard a bonk that is coz i dont know how much glycogen i have left, i still could limp home at around 25-26kmh. But the sudden tiredness/loss in energy is REAL, comparing what i felt along Keppel Rd and MBS/BEG is quite the difference.

That is still a lower range Z2 effort, possibly in running speak that is a ~ 5:30min/km pace for me, that is still a very comfortably/possible 4hr FM pace. Not a truly hard bonk in which i have seen others who could even barely walk at 10 min/km. I guess if i force myself even farther to hoot 30-35kmh hard effort or even continued 28-30kmh Z2 for 30 mins more, things would be very different (big ger symptoms surfacing). But it wasn't a race of coz, so i didnt wanna push that much lah, since already got warning signals coming out.

 

[WussRedXLi]

yes, i used to have GERD as well, less issues these few years, which is probably i prefer not to eat anything before any runs. Another helpful practice for me on longer runs is to break up into 2, eg. a water break in between to fuel my body before a return run of similar distance (usually 10-12km one way).

While I have not look into refueling during my runs since I don't run marathons, at most HM. I am also unwilling to spend money on fueling packages for my runs at the moment (running is meant as a low cost recreational activity). But I have run enough to have some observations on myself, which my energy level usually begin to drop after approx. 90min.

So if I start doing refueling for my runs, my strategy will be every 60-75min regardless of distance. In the event I do a HM, i suppose i will refuel at around 10km (60min) and around 17-18km (60+45min), and have fluid intake in between 60min and 105min mark, and probably another one after the 105min mark, keeping my body well fueled to push harder for the last stretch.

How about trying Kang Shi Fu drinks. Can get from Scarlett supermarket here.
It shd be cheap to try for training. At least get some energy in esp since you are longer distance runner.

Heck, i mean are in Shanghai. Not affected by our HPB healthy scheme, in which drinks here are partly mixed with artificial sweeteners.

 

[kaixax555]

Agar plotted map for 2XU 21KM 2026

 

[Ender]

yes, i used to have GERD as well, less issues these few years, which is probably i prefer not to eat anything before any runs. Another helpful practice for me on longer runs is to break up into 2, eg. a water break in between to fuel my body before a return run of similar distance (usually 10-12km one way).

While I have not look into refueling during my runs since I don't run marathons, at most HM. I am also unwilling to spend money on fueling packages for my runs at the moment (running is meant as a low cost recreational activity). But I have run enough to have some observations on myself, which my energy level usually begin to drop after approx. 90min.

So if I start doing refueling for my runs, my strategy will be every 60-75min regardless of distance. In the event I do a HM, i suppose i will refuel at around 10km (60min) and around 17-18km (60+45min), and have fluid intake in between 60min and 105min mark, and probably another one after the 105min mark, keeping my body well fueled to push harder for the last stretch.

My opinion, if you are not into race. And doing easy zone 2. Really no need to gel up during run. In fact it encourage your body to adapt to fat burning or using the reserve. Gel up is for quick energy needed for races or to push on when fatigue. So no goal, no need to push on, just rest.

Anyway I have been off gel since the SCSM ended. Even the long runs also didn't gel up. But on race day, eco run, plan to gel up at 10km and 15km, for that surge in the last 4km.

 

[WussRedXLi]

Fit and strong lady rider

If she also runs, good chance shd be able to hit 20 min for 5k level or 40 mins for 10k.

 

[xllms]

How about trying Kang Shi Fu drinks. Can get from Scarlett supermarket here.
It shd be cheap to try for training. At least get some energy in esp since you are longer distance runner.

Heck, i mean are in Shanghai. Not affected by our HPB healthy scheme, in which drinks here are partly mixed with artificial sweeteners.

my house is stacked with Alienergy Electrolyte Drinks (bulk purchase) Thanks for the recommendations.

https://www.foodtalks.cn/fbifwowfoodawards/en/gallery/wowfood/detail/3809

 

[HirotoXeno]

Who going for 2XU this sunday?

 

[Tudo88]

Who going for 2XU this sunday?

Me for HM

 

[Tudo88]

Agar plotted map for 2XU 21KM 2026

Wah short of 200m?! Will incur the wrath of many runners I guess

 

[Dr. Sbaitso]

Wah short of 200m?! Will incur the wrath of many runners I guess

Are people still signing up for 2xu expecting accurate distance?

 

[Tudo88]

Are people still signing up for 2xu expecting accurate distance?

Yeah there are many haha. But I am not one of them since it’s not a certified race

 

[WussRedXLi]

my house is stacked with Alienergy Electrolyte Drinks (bulk purchase) Thanks for the recommendations.

https://www.foodtalks.cn/fbifwowfoodawards/en/gallery/wowfood/detail/3809

Looks like 4.2g of carbs /100ml.

I used to do redbull, but then will caffeine overload at my rate. That one iirc 45g if carbs per 250ml can which i get for 75c. But 80mg of caffeine. If can tahan 500ml, that is 160mg, a bit too much for me.

One thing i dont like banana is that sometimes they get squashed in the back pocket, so usually i'd eat earlier in the journey.

 

[WussRedXLi]

Basically weighted one arm deadhangs + abit of leverage action when passing over + iliopsoas strength (weighted also)

 

[WussRedXLi]

 

[kaixax555]

Wah short of 200m?! Will incur the wrath of many runners I guess

Anyway is quite agar tbh, I would actual distance depends on where Pink Apple decides to loop on Nicoll Highway.

That is the one that affects the distance the most as the current map is pretty vague.

2XU has never been quite accurate on the 21km length, this is pretty close tbh considering last year they almost cut short by a full km until runners called them out.

For me, I might start my watch before the start line and maybe overshoot after the finish line to hit the 21.1km mark.

 

[dev_stg_prd]

minus the split

 

[HirotoXeno]

Me for HM

Hope no rain later lols

 

[sph777]

First time trying out lining elite 6 that I bought off carousel. Slow warmup pace really unstable and bouncing everywhere but once under 5:00/km, it really lives up to the reviews, the bounce and recovery is really top notch. Although hr was high, felt good maintaining mp for 1 hour at 4:45/km and not overly tired

 

[HirotoXeno]

2XU need bring number tag anot? Since the shoe lace is the time chip?

 

[kaixax555]

2XU need bring number tag anot? Since the shoe lace is the time chip?

Need, it is like an entry ticket

They will check it before you go in