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 LYN Runners Version.11

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teongpeng
post Oct 3 2018, 07:14 PM

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QUOTE(firezyy @ Sep 20 2018, 01:51 PM)
Hi all sifu here, I just recently started on running. I could constantly hit 5k everytime I run, on average 6.30pace for the past month. But in my mind I could run even further, on the 5th km I dont even feel tired or out of breath, just that the pain on my leg muscles (mainly the joints, calf, foot and ankle sometime) caused me to stop. So is this so called endurance? If so how could I build the endurance so that I can run longer?
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Go slower. It takes time to get used to running. If u want to run fast, then run shorter.

Keep grinding away until u r used to it.
StarPrimo
post Oct 4 2018, 09:49 AM

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QUOTE(teongpeng @ Oct 3 2018, 07:14 PM)
Go slower. It takes time to get used to running. If u want to run fast, then run shorter.

Keep grinding away until u r used to it.
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Good advice.
cHaRsIeWpAu^^
post Oct 4 2018, 09:55 AM

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QUOTE(firezyy @ Sep 20 2018, 01:51 PM)
Hi all sifu here, I just recently started on running. I could constantly hit 5k everytime I run, on average 6.30pace for the past month. But in my mind I could run even further, on the 5th km I dont even feel tired or out of breath, just that the pain on my leg muscles (mainly the joints, calf, foot and ankle sometime) caused me to stop. So is this so called endurance? If so how could I build the endurance so that I can run longer?
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your leg muscles not enough endurance.

in chinese we call it 肌耐力. run slow and increase your mileage.

eg make it pace 730 and run for 6,7,8km and so on.
teongpeng
post Oct 6 2018, 04:46 AM

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Good morning all! It's long run Saturday!
hondaracer
post Oct 8 2018, 07:57 AM

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QUOTE(firezyy @ Sep 20 2018, 01:51 PM)
Hi all sifu here, I just recently started on running. I could constantly hit 5k everytime I run, on average 6.30pace for the past month. But in my mind I could run even further, on the 5th km I dont even feel tired or out of breath, just that the pain on my leg muscles (mainly the joints, calf, foot and ankle sometime) caused me to stop. So is this so called endurance? If so how could I build the endurance so that I can run longer?
*
Hi,

Good to be able to run 5km. I started 2 years ago on running.

Firstly, check your running form. Once you have improved your form, some of the pain/ache will go away, assuming that these happen during the runs.If these are DOMS, Delay Onset Muscle Soreness, it is still a sign, but any ache or pain during a run is a real sign. DOMS hit you after the run, from 1 to 3 days after the run, it should be getting better as each day passes.

Assuming you are a newbie or hobby runner, key techniques:
1) LSD - long slow distance run or long run.
2) Weekly mileage - total mileage weekly or monthly need to be increased to strength legs.

How long have you trained? Weekly and Monthly mileage?


Often, from sofa to first 5km, anywhere from 4 weeks to 16 weeks of regular training depending on fitness. Normally, most running plan increased the long run on weekend to 10% of previous long runs, or say last long run on sat was 5km, next sat, long run will be 6 km... the increase will be 1km per week till 3rd increase, then drop back 30% before starting again... so 6,7,8 and drop to 5 before 9..then the whole cycle is repeated.


Next is the progressive increase of running mileage. Legs need to be conditioned as well, run from 2 to 5 times per weekday, run at 2 to 3km per run, at a much slower speed than your pace 6.30 min/km, sometimes called Easy Run, at heart rate where you can talk in full sentences. Not sure what is your HR at pace 6.30 min/km for 5km, but just keep your run to "fully conversational" then it is the Easy pace for you. Not sure how often you run per week, it is ok to start running easy twice per weekday period.

Over time, the aches and pain will go away as your body adapts, your speed/pace will naturally go up over time.

Bur you can also do some speedwork once per week at shorter distance... like 5 x 400 meter repeat with 100 meter jog rest or walk for total 3K speedwork.


Shadow Kun
post Oct 19 2018, 12:32 PM

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wha the next uitm ultra seems like they raised the bar even higher. 52km now COT is 10 hours only compared to last time's 12 hours. im interested in doing the 84 but 15 hours sounds steep. prolly gonna DNF if i try sweat.gif
teongpeng
post Oct 21 2018, 05:15 AM

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QUOTE(Shadow Kun @ Oct 19 2018, 12:32 PM)
wha the next uitm ultra seems like they raised the bar even higher. 52km now COT is 10 hours only compared to last time's 12 hours. im interested in doing the 84 but 15 hours sounds steep. prolly gonna DNF if i try sweat.gif
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As long as you try. Results doesn't matter.
afiqishak
post Oct 22 2018, 09:47 AM

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QUOTE(Shadow Kun @ Oct 19 2018, 12:32 PM)
wha the next uitm ultra seems like they raised the bar even higher. 52km now COT is 10 hours only compared to last time's 12 hours. im interested in doing the 84 but 15 hours sounds steep. prolly gonna DNF if i try sweat.gif
*
wait for salary this month. maybe just register 52km only. laugh.gif
zeipher
post Oct 22 2018, 05:49 PM

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After half a year of being a potato due to an injury, tried running yesterday. No pain! rclxm9.gif rclxm9.gif rclxm9.gif

But stamina gone kao kao. Only manage to run 2km and DOMS is kicking in laugh.gif
Vrese
post Oct 23 2018, 11:45 AM

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QUOTE(zeipher @ Oct 22 2018, 05:49 PM)
After half a year of being a potato due to an injury, tried running yesterday. No pain!  rclxm9.gif  rclxm9.gif  rclxm9.gif

But stamina gone kao kao. Only manage to run 2km and DOMS is kicking in  laugh.gif
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Don't get too excited yet. Injury sometime feels like its gone but actually its still there. It will reappear from time to time. Better observe properly and still be careful for now..
zeipher
post Oct 23 2018, 02:17 PM

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QUOTE(Vrese @ Oct 23 2018, 11:45 AM)
Don't get too excited yet. Injury sometime feels like its gone but actually its still there. It will reappear from time to time. Better observe properly and still be careful for now..
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With my current stamina, I think I'll just run to regain back my fitness slowly. Will definitely observe longer and hopefully the injury don't relapse.
ChipZ
post Oct 23 2018, 04:29 PM

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I suffer from knee injury. It didnt hurt till maybe 7km onwards. Is this ITBS?
zeipher
post Oct 23 2018, 07:27 PM

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QUOTE(ChipZ @ Oct 23 2018, 04:29 PM)
I suffer from knee injury. It didnt hurt till maybe 7km onwards. Is this ITBS?
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In ITBS, the pain is at the outer side of the knee. You can usually run for a bit before the pain kicks in.

Some articles bout ITBS.

https://www.runnersworld.com/health-injurie...-band-syndrome/

ahmy
post Oct 24 2018, 09:16 AM

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any runners from penang? I only start to run now and hardly to complete 5km sad.gif
do you guys follow any training plan to run longer like Half Marathon?
ChipZ
post Oct 24 2018, 01:38 PM

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QUOTE(ahmy @ Oct 24 2018, 09:16 AM)
any runners from penang? I only start to run now and hardly to complete 5km sad.gif
do you guys follow any training plan to run longer like Half Marathon?
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I am from Penang. Usually do long run on Sun evening.
Shadow Kun
post Oct 24 2018, 05:22 PM

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QUOTE(teongpeng @ Oct 21 2018, 05:15 AM)
As long as you try. Results doesn't matter.
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results pretty matter dude it's depressing if pay rm200, run for half a day, DNF and return home empty handed sweat.gif
Shadow Kun
post Oct 24 2018, 05:25 PM

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QUOTE(afiqishak @ Oct 22 2018, 09:47 AM)
wait for salary this month. maybe just register 52km only.  laugh.gif
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huhu same. got some whispers in my group considering to go 84. if they go hard not to follow sure kena racun.
ahmy
post Oct 25 2018, 01:22 PM

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QUOTE(ChipZ @ Oct 24 2018, 01:38 PM)
I am from Penang. Usually do long run on Sun evening.
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where do you do long run? is there any good loop that have nice view
ChipZ
post Oct 25 2018, 02:54 PM

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QUOTE(ahmy @ Oct 25 2018, 01:22 PM)
where do you do long run? is there any good loop that have nice view
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Bridge of Hope (near to Queensbay Mall) --> Pantai Jerejak --> Under First Bridge --> Egate --> The Light --> Back to Bridge of Hope. Somewhere from 17-19km
teongpeng
post Oct 26 2018, 05:21 PM

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QUOTE(ChipZ @ Oct 25 2018, 02:54 PM)
Bridge of Hope (near to Queensbay Mall) --> Pantai Jerejak --> Under First Bridge --> Egate --> The Light --> Back to Bridge of Hope. Somewhere from 17-19km
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Hi chips. I run that route alot. Lol.

What paces do u normally? Maybe can meet up sometime. I'm slow though. Long runs around pace 8min/km.

This post has been edited by teongpeng: Oct 26 2018, 05:27 PM

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