jogging and motivation thread

[xllms]

I actually walked the last 3.6km of a 10k race (Army half marathon and safra bay run) at around 6 min pace. ITBS triggered at around 6.4k mark or so and i could not even bend my right knee at all, coz someone cut into my line suddenly and i had to jam brake at Bay East Garden part at around 4:00 flat pace. But at least still got below 50 mins.

Heng for around 1.5 years previously before i began running, i was trained in racewalking. Trained until i could racewalk for 2.4k at 12:30 mins which was my goal then, so at least got use.

But even then, with racewalking gait, it was a wee bit painful, so dared not push it to 5:00-5:30 pace, which is my racewalking "race pace" at threshold/VO2max ish. Coz racewalk still need to bend a wee wee bit....that's where the pain is, the bending of the knee.

For elite women, they racewalk at 4:30 pace at 35km distance. A bit lower for 20k distance.

The energy expenditure for racewalking 50km is something like running 2 times full marathon distance.
But nowadays i think no more 50km, they scraped it for various reasons.

warao! ppl need to run to reach 6min pace, you walked at tat pace!

 

[xllms]

watch a ton of review of 9u on bilibili this afternoon. highly polarising...
it seems most of the folks that don't like it are forefoot strikers. heel and midfooters seems ok.
I don't really need a max stack or bouncy shoe. It's just that the price has dropped alot and me being a cheap skate .

this morning during run saw a young lady wearing a bright red pair of 6e doing 7" pace.... i hope she was just warming up

moi also cheap skate, saw Lining official PDD store price at RMB300+, jitao hoot and try. Tomorrow going to try another 10-12km run at 7min/km pace and see how they feel again. Maybe try heel strike instead of fore/mid foot strike.

 

[sales69]

any instability at 6min pace? what's your weight and footstrike?
when i tried in store.. other than the very tall stack height and stiff forefoot. It did not feel wobbly standing and walking.

Redhare 9U is pretty stable. I'm 76kg, fore to mid foot.

Just to need get use to the bounce. At 6mins and under, I guess most people will utilize the bounce instead of pushing off like when wearing a flexible unplated trainer.

I'm doing fore/midfoot strike but because the cushion is so high and thick, the ground feel is really minimal other than the bounce.

I find when trying new shoes, just need to wear it and do a single leg deadlift. (without weight)

The stability will immediately show. But I do at home after buying lah. Too malu to do in store.

Doing the SLD with Feidian 6E is like stepping on a balance ball. Have to stabilize own core and glute, quad, shin, etc. to stay in shape.

Doing with Redhare 9U will feel the balance ball feeling just slightly. Then the thick stack of cushion will help to stabilize.

Doing with Qinghong Free is a lot of ground feel. So can directly plant the foot into ground and stay stabilized.

 

[Ender]

Miro SL 1.5 launching on Jun 5.

Difference between ver 1 and ver 1.5.......mainly just a change to the upper.
https://www.bilibili.com/video/BV1fyVc6ME6J

Looks like 1.5 will be a lot less breathable from the look of it. and the problem he mentioned some users complained of 1.0, I didn't not experience any of it. Might get another pair of 1.0 if the price drops after the 1.5 is released.

 

[Ender]

i hope they lelong v1... I will go grab
v1 upper is near perfect to me. the main complain against v1 upper was too breathable, fit is too snug (race fit) and not suitable for wear out go kai kai..... all the negatives they list all my positives
they all want LF SL to look like evo sl .....

Also looks a little more plush, the ankle collar plushiness is what I hate from those cushion shoes. They are just sweat sponge for us heavy sweater.

 

[Ender]

Massage guns from Qiaodan, 361, Anta, Peak, xtep, all very cheap on PDD.

 

[kaisin82]

That means really slow walk sia.

My 84 year old father fast walks at 8:00+ pace.

my mom who had her kneecap replaced walks at 10mins/km. Yah it was a frustrating stroll

 

[kaisin82]

I should have stopped and do a good solid stretching and pop some salt sticks, my mind wasn't thinking properly lol

 

[WussRedXLi]

 

[Mila Azul]

 

[GlassDoor]

Also looks a little more plush, the ankle collar plushiness is what I hate from those cushion shoes. They are just sweat sponge for us heavy sweater.

100% agree! For me as long as ankle collar don't cause rubbing issues the less padding the better!
Lots of shoe review from elsewhere never factor in SG type heat and humidity. Even the latest adidas upper that I have in adios 9 and takumisen 11 are not really breathable. They are super soft and comfortable but after every workout/run they will be totally wet as in like tshirt after run wet. And of course being the lazy can don't wash don't wash mindset... my shoe cabi smell like salted fish factory

 

[rECKleSSfElla]

Looks like 1.5 will be a lot breathable from the look of it. and the problem he mentioned some users complained of 1.0, I didn't not experience any of it. Might get another pair of 1.0 if the price drops after the 1.5 is released.

This Miro SL seems really polarizing.

Initial release version has known issues with the frayed seams on the tongue causing discomfort and an upper that rubs against the sides of the toes causing blisters for certain users.

Then they quickly released an updated version that supposedly fixes the tongue issue but i see some reviews on TB and PDD saying the problem still exists.

This upcoming version 1.5 is actually the third iteration of the same shoe. But seeing how you and GlassDoor dont seem to have any complaints with the shoe, leads me to think that it might be a quality control problem rather than a fundamental design flaw.

 

[GlassDoor]

This Miro SL seems really polarizing.

Initial release version has known issues with the frayed seams on the tongue causing discomfort and an upper that rubs against the sides of the toes causing blisters for certain users.

Then they quickly released an updated version that supposedly fixes the tongue issue but i see some reviews on TB and PDD saying the problem still exists.

This upcoming version 1.5 is actually the third iteration of the same shoe. But seeing how you and GlassDoor dont seem to have any complaints with the shoe, leads me to think that it might be a quality control problem rather than a fundamental design flaw.

the upper material is a relatively rigid mesh. I am used to boston 12 and AP3's even rougher mesh. My pair already has the revised tongue so no issues. the benefit of the upper is that it is ultra breathable and the lock down is superb. I guess it all boils down to what you expect.

 

[xllms]

moi also cheap skate, saw Lining official PDD store price at RMB300+, jitao hoot and try. Tomorrow going to try another 10-12km run at 7min/km pace and see how they feel again. Maybe try heel strike instead of fore/mid foot strike.

another slow run in the 9u trying to keep within zone 2, but only managed approx. 76% of the 12km run within the zone.
Midfoot tightness felt loosen up in the later half of the run, which is good news for me. Hopefully it will gradually feel better with more runs.
Heel strike definitely feels better than fore/mid-foot strike at slower paces, eg. 7:00-8:00min/km. At 5:30-6:15min/km paces, fore/mid-foot strike feels very good with its bounce and smoothness in transition, and somehow it has less stiffness in the midsole, although I still feel its abit too high stack for my personal liking. The smooth transition from heel landing to forefoot lift off reminds me of bmai jingtan 3.0turbo somehow, although the latter feels more natural. This smooth transition is slower and more natural than the Xiaonian which is more propulsive. Because of the high stack, i prefer running on the roads surface than the wear layer (a mixture of red colored rubber granules and a more weather-resistant polyurethane) in the park. The firmness of the road surface does forces the triple layer midsole to rebound better. This firmness also makes the shoe stable and it needs higher forces to really activate its bounciness.
Overall, I still feel it is rather clunky despite its relatively low weight. Maybe it's my personal preference for lower stack midsole running shoes.

 

[GlassDoor]

another slow run in the 9u trying to keep within zone 2, but only managed approx. 76% of the 12km run within the zone.
Midfoot tightness felt loosen up in the later half of the run, which is good news for me. Hopefully it will gradually feel better with more runs.
Heel strike definitely feels better than fore/mid-foot strike at slower paces, eg. 7:00-8:00min/km. At 5:30-6:15min/km paces, fore/mid-foot strike feels very good with its bounce and smoothness in transition, and somehow it has less stiffness in the midsole, although I still feel its abit too high stack for my personal liking. The smooth transition from heel landing to forefoot lift off somehow reminds me of bmai jingtan 3.0turbo somehow, although the latter feels more natural. This smooth transition is slower and more natural than the Xiaonian which is more propulsive. Because of the high stack, i prefer running on the roads surface than the wear layer (a mixture of red colored rubber granules and a more weather-resistant polyurethane) in the park. The firmness of the road surface does forces the triple layer midsole to rebound better. This firmness also makes the shoe stable and it needs higher forces to really activate its bounciness.
Overall, I still feel it is rather clunky despite its relatively low weight. Maybe it's my personal preference for lower stack midsole running shoes.

after your review.. it is off my target list liao

 

[xllms]

after your review.. it is off my target list liao

i am someone who prefer firmer midsole shoes, but have to be firm and responsive. High stack with firmness and not so responsive leave me on the fence. The tight midfoot if doesn't improve as i run more, will tilt me away from wearing this pair more often.

next week will try this pair for my 6x1km intervals and see how they feel.

 

[GlassDoor]

just got another pair of LF SL from tb. after coins and voucher... just under 60sgd shipped to door.

new rotation from june. good for the next 12-18 months
LF Sl (daily, tempo & lsd)
AP3 (tempo, threshold, long run with pace and TT)
adios 9 (easy/recovery, interval workouts)
takumi sen 11 (interval workouts and TT)
dragonfly 2 spikes (when eat too full nothing better to do)

retired and decluttered 7 pairs. shoe rack now feel sort of empty

Will be keeping an eye out for evo sl when it goes heavily discounted like 80-100. And the soon to be release adidas range, adios 10, takumi sen 12 and adios pro 5. Got to start preparing/training legs for transition to softer/bouncier foams.

 

[WussRedXLi]

Biking totally out of the question coz of approaching rain.

Quick ad hoc run/workout and see how far can go, be it 3k or 5k or even 4k.....ran out too fast coz i see the dark clouds already but if positive split then so be it.

Heart rate and the stuff still ok, felt good int he legs actually (ie got legs), but alas wasted cant even try for 3k PB as still cant beat the morning rain and more importantly lightning....

 

[WussRedXLi]

Edit - Actually for the first pillar, strength training, my understanding is that for older folks, best to do eccentric fast/as quickly as possible. Concentric can be slow, ie your controlled stuff and associated benefits.

Power even drops faster than raw strength. So train for power instead on just brute raw strength, so that the whole neuromuscular system from motor cortext to spinal to motor units (motor neurons + muscle fibres) are all trained.

Summary​

This video addresses widespread misconceptions about exercise and emphasizes a balanced, integrated approach to fitness aimed at increasing longevity rather than solely focusing on weight loss or aesthetics. It underlines that exercise is vital for extending lifespan and improving quality of life, but the common narratives around exercise methods frequently cause confusion and suboptimal outcomes. The presenter identifies five fundamental pillars of exercise for longevity, each grounded in scientific research and practical application.

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Key Concepts and Pillars of Exercise for Longevity​

Pillar	Description	Key Recommendations	Myths Debunked
Strength Training	Building and maintaining muscle mass is critical for long-term health and independence.	- At least 3 sessions/week focusing on compound movements (push, pull, squat) - Progressive overload (increase weight or reps weekly)	- Lifting weights is only for bodybuilders - Lifting kills endurance - Too old or weak to start
Low-Intensity Cardio (Zone 2)	Improves heart health and mitochondrial function, promotes fat burning and metabolic efficiency.	- Aim for 150 minutes/week - Exercise at a pace allowing conversation (talk test) - Walking after meals improves glucose control	- Cardio kills muscle gains - Must be exhausting to count - More is always better
High-Intensity Cardio (Zones 4 & 5)	Boosts V ⁣O2 max⁡VO2max (max oxygen uptake) which correlates with lifespan and cardiovascular health.	- Target 75 minutes/week gradually - Work at 80-90% max heart rate - Use interval training like Norwegian 4x4 (4 min high intensity, 3 min low intensity alternating)	- Higher intensity always reduces gains - Only steady cardio matters
Mobility and Flexibility	Maintains joint function and reduces injury risk, essential for aging populations.	- Daily 5-10 minutes - Focus on hips, spine, ankles, hamstrings, shoulders - Both flexibility and mobility are needed	- Stretching is optional or a waste of time
Balance	Indicator of neurological health and critical for fall prevention and longevity.	- Daily balance exercises like single leg stands (eyes closed to increase difficulty) - Incorporate slow, controlled movements	- Balance training is only for certain athletes or children

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Detailed Insights​

• Muscle health predicts longevity: Research with over 1 million men shows the weakest third have a 20-35% higher risk of premature death than the strongest. Muscle boosts insulin sensitivity, supports bones, stabilizes joints, and helps maintain independence in older age.
• Zone 2 cardio is underrated: Exercising at a moderate pace (where you can talk) optimizes mitochondrial function and metabolic health without compromising muscle.
• V ⁣O2 max⁡VO2max is a powerful longevity marker: Each unit increase in V ⁣O2 max⁡VO2max corresponds to a 45-day life expectancy gain. People in the lowest 25th percentile of V ⁣O2 max⁡VO2max have about 5 times higher mortality risk than those at the top 2%.
• High-intensity interval training (HIIT): The Norwegian 4x4 method, which alternates 4 minutes of high-intensity exercise with 3 minutes of low intensity repeated four times, is considered the gold standard for improving endurance and V ⁣O2 max⁡VO2max.
• Mobility and balance training are overlooked: Joints stiffen, and neuromuscular control declines with age, increasing fall risk—one of the leading causes of injury and death in seniors. Balance inability (e.g., not balancing on one leg for 10 seconds) predicts significantly higher mortality (up to 84% higher in middle-aged adults).

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Exercise Routine and Practical Advice​

• Prioritize consistency over perfection or extreme intensity.
• Combine strength, cardio (low and high intensity), mobility, and balance exercises regularly.
• Example weekly protocol: 6-8 hours total; 30 minutes strength + 30 minutes cardio daily, with mobility and balance work distributed throughout the day.
• Use heart rate monitors and apps for tracking progressive overload and ensuring training in correct cardio zones.
• Simple habits like a 10-minute walk after meals improve blood sugar control and contribute to overall exercise goals.

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Conclusion​

The ultimate goal of exercise is building a body capable of carrying you forward through decades with strength, resilience, and independence, not just aesthetics or short-term weight loss. Through scientifically validated pillars—strength, low and high-intensity cardio, mobility, and balance—anyone can structure an effective, sustainable fitness routine to enhance lifespan and healthspan. Starting small and maintaining consistency is the key to lifelong benefits.

 

[WussRedXLi]

Ok the pull ups still not say 100% standard, but close enough at 99.5%.