Washed up HS athlete to DIII walk on?

Training Advice/Discussion General

3 years ago 02/11/2021 3:34pm EST

So I’m currently a sophomore in college, bored out of my mind with where life has been going. Having been reminiscent and taking many trips around memory lane of my high school past, particularly my time as a runner, I suddenly came up with the idea to begin running again and walk on to my DIII school’s team.

For reference, I graduated 56/2:05/4:40/16:50. I pretty much stayed from 25-35mpw my whole career, maybe dipping into the 40s in my last summer. My school’s team is a fairly competitive DIII school who always places well in their conference in both track and xc.

However, there’s some bad news. My current fitness level is legitimately two miles @ 8:00, and I’m gasping for air. Plus, I’ve been gravely injured off minimal mileage in the past. I do work out quite often but my aerobic fitness is severely lacking.

My question, to you, people of the LR boards (of which I used to be a frequent lurker back in HS) what’s my best option(s) here? How would I go about getting into shape, and is it even possible to do so in a reasonable amount of time? (i.e, summer workouts) Even if I could get into shape, is it worth it at this point?

I miss the drive, purpose, and sense of belonging from running that made my teenage years so enjoyable. My college experience (COVID) has sucked and I feel my social life and ambition slowly slipping away. I want to make my last two years count and want to know if this is a feasible option.

Thanks.

3 years ago 02/11/2021 3:38pm EST

re: washeduprandom

alot of diii programs are no cut. Just bike and elliptical a bunch a slowly start running again. if you can get to 18 min 5k shape, you could be a solid DFL type on many diii rosters.

3 years ago 02/12/2021 12:48am EST

re: femurboy69

Op, sounds like you've gotten pretty out of shape. Just get into shape, then join the team. It's d3, you aren't going to need to be great to be allowed out there. Then once you're on the team, you'll have people to train with to help you along. In fact, go talk to the coach now. They'll probably figure you won't actually follow through, but they might give you access to the track, etc.

As far as the injuries, to avoid injury getting back into shape, just run 3 to 4 days a week. Build those runs up slowly, 2 miles each running day initially, slowly building to 6 or 7 miles 3 to 4 days a week.

But at the same time, cycle your @ss off. Every day you don't run, do 60 to 90 minutes. Some days steady efforts, other days do fartleks, tempos, etc on the bike. Simulate workouts you used to do as a runner, but on the bike. As you start running more in a month or two, you can start tapering down on the cycling.

The cycling is to get you into shape aerobically and build an engine that lets you work. It also is to get you to running weight again. The running initially is just to strengthen all the little muscles that get hurt if you just jumped into more mileage right away.

Do your mileage slow. That 8 minute pace? Stick with it. Even when you feel like you could go and cruise 7 miles at 630 pace, don't. Keep it to 8 minute pace. In 5 or 6 months, then you can start running faster, a few strides here and there at 6 minute pace, then a few strides at 5 minute pace, then 4. Then throw in some 400m repeats in 90. It all should be easy. The pain and suffering should be on the bike, keep the running easy. This allows you to build up strength and return to the sport without getting hurt. Target about the 12 month mark where you're finally really a "runner."

It sounds like you were undisciplined in high school. This is your chance to do it the way you should have back then.

3 years ago 02/12/2021 5:23pm EST

re: holterskolter2

Thanks for the advice. The crazy thing is that my weight isn’t even that different from high school - it’s just my aerobic capacity has become that of an amoeba

3 years ago 02/12/2021 8:13pm EST

re: washeduprandom

washeduprandom wrote:
The crazy thing is that my weight isn’t even that different from high school - it’s just my aerobic capacity has become that of an amoeba

If so, you'll likely find that the aerobic stuff "wakes up" quickly after the initial getting-back-into-it weeks. The temptation, when you move to that rapid-improvement period, will be to really jump on it. Resist that. Keep moving up gradually and steadily. Don't get greedy.

I like the ideas about getting a lot of your early aerobic conditioning via alternate-aerobic means. Bike, swim, elliptical, water running, stair machine--all good. And if you're really just aiming for the fall and not the spring, you're very smart to be starting the process now.

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