Soup to Nuts - Letsrun Train Me

ID-

this is the first i've seen of this post, and i'm thrilled for you! sounds like you have great goals and are motivated to do it right. i admire your drive and think it's great! you're a good role model for your kids (not many people are these days - not necessarily LETSRUNers, but ... you know what i mean). anyway keep it up and good luck!!

*

Young'n,

Thanks for the kind words. My children were the impetus for this whole thing as I didn't want to be the fat Dad.

In regards to the topic of losing weight.

After consulting with my own doctor and doing a fair amount of research, I can share that it is not at all controversial to make the statement that a weight loss of 2 lbs a week, although aggressive, is completely within the bounds of a healthy goal provided you are getting proper nutrition and hydration.

I am achieving this goal personally by simply planning on and executing a daily caloric deficit in the neighborhood of 1000 calories. This is achieved first by calculating my base metabolic rate at approximately 1800 calories, using a calculation of 1.2 times that BMR to get my weight maintenance caloric intake and then exceeding that number in calories burned by 1000. More simply put, I'm burning approximately 3000 calories per day while consuming around 2000 calories a day. Following this formula has pretty much done the trick. Considering I lost in the neighborhood of 12 lbs last month after running the LV Marathon, an additional 9 lbs this month is completely reasonable, rational and realistic.

In terms of restricting my pace, as I've stated before, this is for the purposes of injury prevention and also has seemed to be a successful strategy for me.

Although I realize this post is in response to a poster who is likely less than serious, I thought I would share with whom ever might actually be curious.

If anyone is thinking of losing weight themselves, please do your own research and do not rely on my approach or advice.

2 pounds per week weight loss is too much, it's obsessiveness and/or vanity. You will not get the quality of training you need. As for running slowly to avoid injury, that is not a good plan either. I don't get injured so why should you?

Ignoring the moron for a moment: 2lbs a week for a somewhat overweight but actively training runner is easy and can be healthy, particularly with the pace restrictions that ID is imposing on himself: He'll burn a higher ratio of fat to glycogen at a slower pace, and won't need to eat as much to replenish depleted glycogen stores. As someone just under ID's age who went through a "got a real job after grad school, dropped to 30 miles per week, gained 40lbs" cycle, I can attest to this - it took me about two months and change to lose 30lbs, and then another few months to lose the last 10 lbs after I started increasing my workout intensity. The key was as ID is suggesting: maintaining optimal nutrition while doing it.

But really, I'm posting to say: Go, ID, and thanks for starting this thread. One more mid-30s runner who went through a similar correction cheering for you. I hope you make your goals. I thought you were insane to run the LV marathon (though I respect your reasons! and insanity in small doses can be a good thing), but I'm glad to see you made it through and are getting back on your feet.

J.O. is either trolling the thread, or didn't read it all. I've at times thought it seemed like your paces now were pretty slow given your goal but you have solid rationale for doing it that way.

J.O.s commenting "I don't get injured, why should you?" makes as much sense as us asking J.O. "We aren't stupid. Why are you?"

Impossible Dream wrote:

After consulting with my own doctor and doing a fair amount of research, I can share that it is not at all controversial to make the statement that a weight loss of 2 lbs a week, although aggressive, is completely within the bounds of a healthy goal provided you are getting proper nutrition and hydration.

My guess is that people who quibble with this approach A) don't believe that you will stay honest with proper nutrition and hydration, and B) have never shed a substantial amount of weight.

Impossible Dream wrote:

In terms of restricting my pace, as I've stated before, this is for the purposes of injury prevention and also has seemed to be a successful strategy for me.

I had the focus to lose the weight, but restricting my pace while building my mileage up has been hard. Really friggin hard. Maybe after this current layoff I'll be more ready to go easy while I add miles.

Loving the updates. There is no bad ending to this story.

Quack, VF and BGD,

Thanks for your encouragement and support. It does mean a lot to me.

Training update.

Taking up where I left off after my Wednesday AM work outs, I did core work and a 60 minute run on Wednesday pm.

Today, I completed a 25 minute run this morning followed by squats and lunges. This evening included core work, light weights and a 60 minute run.

I must share that generally I've been feeling pretty good physically, mentally and I've had a good level of energy despite the extra work outs I've been putting in.

One other note that may be of interest to some is that I've entered a half marathon to be held in mid April. The purpose being to give me some focus in my training besides just the weight loss and a little reward for all the hard work. After all, I do enjoy participating in road races a lot. I haven't really decided how I'll approach this "race", but its likely I'll try to put in a solid effort when the time comes.

By the way, BGD, I'm painfully aware of how hard it is to restrict my pace, emphasis on painful. Over the years I've had several "come backs" thwarted by the injury bug. I know now (but wouldn't admit then) that I was pounding to hard on my legs at my increased weight.

I'm waiting it out this time and trying to do this thing correctly.

Weighed in today at 175.4

To celebrate my progress, I ran 30 minutes in the morning followed by 5 x 20 push ups. Then, completed core work and a 70 minute run tonight.

Saturday started with a 30 minute run and core work in the morning.

This evening I did squats and lunges and a 70 minute run.

Finished the week with 60 miles in 12 runs plus one elliptical work out.

Well, another little set back as I came down with the flu on Sunday. Aaargh! Yeah, I know, I do seem to get sick a lot.

Anyway, out of action Sun, Mon and Tues....

Getting back in the swing this evening with core work, push ups and a 20 minute jog (hacking cough the whole time) bracketed by 5 minutes of walking on the front and back ends of the jog. Hoping to get back up to normal volume by the end of the week.

VF Runner wrote:

J.O. is either trolling the thread, or didn't read it all. I've at times thought it seemed like your paces now were pretty slow given your goal but you have solid rationale for doing it that way.

J.O.s commenting "I don't get injured, why should you?" makes as much sense as us asking J.O. "We aren't stupid. Why are you?"

No, wrong, try again. Read what I wrote, and try and understand common sense.

Please explain to me how saying "It works for me so it will work for you" counts as common sense. If you can, I'm going to track down a copy of Brian Sell's training log and run in the next Olympic Trials.

I've only skimmed the first few pages, so forgive me if I've missed it, but is Letsrun training you "soup to nuts" in any way? It seems like you are ignoring everybody's advice and just doing what you want, so in what way are "we" training you?

"Set more reasonable goals" - "nope, these are my goals"

"Don't run the marathon" - "nope, I'm running the marathon"

"Losing 10 lbs in the next month is too much" - "nope, my goal is to lose 10 lbs this month"

skimmer of this thread wrote:

I've only skimmed the first few pages, so forgive me if I've missed it, but is Letsrun training you "soup to nuts" in any way?

Skimmer,

Thanks for your interest. As a man of experience, I'm not likely to chase my tail debating with folks who have no real interest in the outcome. If you have an honest interest in participating in this thread in a legitimate capacity, then welcome. If you're here as some sort of form of personal entertainment and really don't care that there are real people on the other end of cyberspace, you'll find out I don't have time for you.

If you do have interest, then please read the thread and you'll find what I consider to be legitimate responses to your specific inquiries.

At the end of the day, I'm a real guy who is really attempting to refind my athleticism and hopefully set a legitimate life time PR within the next 2 years. At this point, my training goals are very simple, lose enough weight in a healthy fashion so that I can train with a lower chance of injuries. Once I hit my weight goals, I will proceed with the next step in the process which IMHO is to continue to build a strong aerobic base.

Again, thanks for your interest and have a good day.

But that poster is right. And no it wasn't me.

Why don't you address the issues?

Are you just going to keep posting more and more details of your life, without actually taking any advice from people who have actually been there and done it?

I, for one, think your goals of 10lb/month is entirely reasonable, especially considering your pace restrictions. I've lost 40lb at that rate successfully.

You obviously can't follow all of the advice on this thread, especially since it can be conflicting or mutually exclusive. Or just plain dumb.

Just so we're crystal clear, JO, you are clearly not a serious nor well intentioned individual. Appropriately, I will ignore your posts within this thread and in other threads. I wish you well and hope that you find more appropriate outlets for your energy.

Thanks for the post "agreement". Congrats on your weight loss!