Rojo, your injuries are very typical problems that can be easily googled. just get on an achilles rehab/prehab type program. Everything that is below the knee will involve calf strengthening and stretching and ankle mobility type stuff. look up alfredson protocol. this will be very good for you. this should be fairly easy to take care of if you get in front of it, unless your parts are really shot.
and your running habits are atrocious. get off the treadmill and start with something basic like
week 1: 1 mile, 1 mile, 2 miles
week 2: 1, 2, 2
week 3: 2, 2, 3
just keep going up slowly like this. Once you get up to 10 or 12 miles per week, VERY easy running like this, keep adding 2 or 3 easy miles per week. stop trying to push it until you are strong.
What are you paying Kellogg for? He doesn't have any knowledge on getting old, broken down runners back on the road?
Have some damn patience. This is going to take awhile. But have a little pride and actually try to do it.
All sounds extremely familiar. My right calf / soleus happens to be my breaking point, too. When things start rolling along better, it’s not easy to hold back due to an issue that doesn’t seem to be presenting itself at the moment. But, for me, I stupidly ran 3 days in a row moderately hard recently and then felt the lower calf making its noise again (sigh). I also suck at taking the time to roll out, ice, and stuff like that, but I think their relative importance has increased.
Since you’re not giving yourself a six month deadline, I think your odds are a lot higher (like 20%). I give myself slightly higher odds (25%) only because I’ve started already (and getting going is not nothing). After you get 4 months in, I’d move you to 30%! Good luck!
As an aside, a couple of months ago my high school coach sent me a binder of old track / XC results, etc. One of the snippets had me and your brother on it. I thought about sending it along because it felt like such a small world kind of thing, but I pretty quickly realized how homer-ish that would look. Anyway, you are famous now - congrats!!! You’ve made it!!!! lol
Rojo, your injuries are very typical problems that can be easily googled. just get on an achilles rehab/prehab type program. Everything that is below the knee will involve calf strengthening and stretching and ankle mobility type stuff. look up alfredson protocol. this will be very good for you. this should be fairly easy to take care of if you get in front of it, unless your parts are really shot.
and your running habits are atrocious. get off the treadmill and start with something basic like
week 1: 1 mile, 1 mile, 2 miles
week 2: 1, 2, 2
week 3: 2, 2, 3
just keep going up slowly like this. Once you get up to 10 or 12 miles per week, VERY easy running like this, keep adding 2 or 3 easy miles per week. stop trying to push it until you are strong.
What are you paying Kellogg for? He doesn't have any knowledge on getting old, broken down runners back on the road?
Have some damn patience. This is going to take awhile. But have a little pride and actually try to do it.
It sounds like he's tried over the years. He's had surgery on that achilles and it's likely never going to be the same. Factor in age and it's a losing battle.
Forget sub 3:00 man. If he could even get back to running consistently that would be an accomplishment.
I think at this stage it's all about health. Try something low impact. Yep...he's gonna be that old guy flopping about in a pool. Lift weights. Ride a bike. Go for a walk.
Orange theory says I've gone 3 times in the last 45 days. In general, I'd say I try to go there once a week and ru nonce a week but I haven't done that of late. I'd guess I've
So you basically fail 50% of the time to just show up.
Seriously running when you are getting old isn't as easy as it seems. Sounds easy to just run a hour 5 days/week and get back in shape. Til you try it...
Rojo, your injuries are very typical problems that can be easily googled. just get on an achilles rehab/prehab type program. Everything that is below the knee will involve calf strengthening and stretching and ankle mobility type stuff. look up alfredson protocol. this will be very good for you. this should be fairly easy to take care of if you get in front of it, unless your parts are really shot.
and your running habits are atrocious. get off the treadmill and start with something basic like
week 1: 1 mile, 1 mile, 2 miles
week 2: 1, 2, 2
week 3: 2, 2, 3
just keep going up slowly like this. Once you get up to 10 or 12 miles per week, VERY easy running like this, keep adding 2 or 3 easy miles per week. stop trying to push it until you are strong.
What are you paying Kellogg for? He doesn't have any knowledge on getting old, broken down runners back on the road?
Have some damn patience. This is going to take awhile. But have a little pride and actually try to do it.
It sounds like he's tried over the years. He's had surgery on that achilles and it's likely never going to be the same. Factor in age and it's a losing battle.
Forget sub 3:00 man. If he could even get back to running consistently that would be an accomplishment.
I think at this stage it's all about health. Try something low impact. Yep...he's gonna be that old guy flopping about in a pool. Lift weights. Ride a bike. Go for a walk.
Alan
but he's not really trying. he goes from nothing to like 4, 5, 7 mile runs. that's not a valid attempt. he needs to completely start from scratch. if you do it the right way and it doesn't work out, then you can walk away from it without any second thoughts.
A lot of guys in this position are successful by doing a year of triathlon training before focusing on running. Triathlon training helps quickly reestablish cardio, rapidly shed weight, and avoid the overuse injury trap because 75% of the work is non-weight bearing swimming and bicycling.
Without more information, there's no use debating whether or not Rojo can break 3. Some basic info that we need in order to make predictions:
1. When will this marathon be run?
2. What does Rojo's current training look like?
3. How far over his 2:2X marathon race weight is he?
4. What is the marathon course like (hilly, flat, at altitude)?
IMO a lot of folks on here posting that Rojo will have no problem breaking 3 because he is talented and they know someone who is over 50 that has run under 3 hours, have not had to get back in shape at 50+ to do this themselves. Losing the weight, building up your long run, and getting tough quality runs in after years off of real training is a whole different ballgame. The body just doesn't respond the same and the pounds don't fall off the way that they do when you're in your 20s .
Ok. Let me answer some questions like thost above and give you some background on everything.
1) The marathon can be whenever I want. Before I die, I need to break 3:00.
2) I'll get to that in the body of this email.
3) I"m not sure exactly. I bet I weigh180. I'll weigh myself tmw. Back in the day, I weigh dabout 147 walking around and hten like 142-3 if I did a long run or something.
4) Course can be whatever the hell I want it to be. If I do it, Ithink I want to get a marathon to sponsor me - maybe I should pick Valencia to stick it to the WMMs - and shoe.
The problem is I haven't been running.
Here is what I can tell you about my running. At the start of 2020, I was in the worse shape ever and hadn't been running. The problem is I always get hurt. I'll run for a few weeks and then my calf or soleus will pop and I'll stop. Plus my left hamstring and right achilles (which is the one I had surgery on) always seem to feel like they did when I was running 120mpw even if I'm doing 12 mpw which I'm not even doing.
So I wasn't running at all. II started by going to Orange Theory treadmill classes where you run for 20 minutes or so and do core for 20 minutes and rowing fo 20 as my buddy Chris Lear said i needed to get the rest ofmy body stronger before trying to run.
To give you how out of shape I was, they had me do a 12 minute challenge on the treadmille on February 26, 2020 and I ran 1.77 miles in 12 minutes. Was that 100%? No as I was scared to race on a treadmill so I was a little cautious at first but it was damn hard.
Then Covid came and I had to run outside. My god I was used to the bounce of the treadmill. It was awful. Like 9-10 minute miles were a struggle. But I'd basically run maybe once during the week and then go 'long on the weekend'. Every weekend I'd try to run longer than I had the week before, with each mile faster than the mile before. So I"d start at like 12 minute pace and run 5 miles and sometimes would jam the last mile at sub-7. I built up to like 5 miles, then 6, I think I might hav gotten up to 7.
The my wife's charity had a virtual 5k. So I started training for that. I wanted to break 7 minute pace. I did some track workouts. John Kellogg timed me. I went super hard. Ran it on a track. My pulse got up close to 200 and I surprsied myself and ran like 21:0something in August of 2020. VERY HARD.
Since then I've had all sorts of problems. Knee? Calf, etc. I've basically stopped running. Recently my right achilles has been hurting and I haven't even been running which seems weird to me.
Orange theory says I've gone 3 times in the last 45 days. In general, I'd say I try to go there once a week and ru nonce a week but I haven't done that of late. I'd guess I've run twice outside during that time - maybe 3 times. I don't really record this stuff but I guess it's on my phone ,somehwere. Ok, I found some of it it. 2.6 miles on October 2nd in 27:03. 4 miles on August 8 in 40:03 (there were others). The most impressive thing on here is 5 miles in 42:40 on July 18
But i've done hardly anything of late. I think I need at least 6 months just to build up to like 30 mpw. See if I can train.
About a year ago, I saw someone link to three or 4 physical therapists. Gues in their 20s or 30s. They have had podcast that the also put up on youtube. One of them was talking about how the super shoes might hurt your soleus. Does anyone know the name of these guys? I'd like to see someone and get some strengthening exercises before I start to train as it's no fun to train if you are hurting and slow.
So give me the name of their show or give me the name of someone on the East Coast who can film me, talk to me and figure out my weak parts so I don't have the same problems I had 25 years ago when I couldn't stay healthy.
First of all, that wasn't an email. Maybe it was an email you sent to your assistant so they could help you post?
Secondly, Sounds like a 10km under an hour mighy be a better target for you?
Ok. Let me answer some questions like thost above and give you some background on everything.
1) The marathon can be whenever I want. Before I die, I need to break 3:00.
2) I'll get to that in the body of this email.
3) I"m not sure exactly. I bet I weigh180. I'll weigh myself tmw. Back in the day, I weigh dabout 147 walking around and hten like 142-3 if I did a long run or something.
4) Course can be whatever the hell I want it to be. If I do it, Ithink I want to get a marathon to sponsor me - maybe I should pick Valencia to stick it to the WMMs - and shoe.
The problem is I haven't been running.
Here is what I can tell you about my running. At the start of 2020, I was in the worse shape ever and hadn't been running. The problem is I always get hurt. I'll run for a few weeks and then my calf or soleus will pop and I'll stop. Plus my left hamstring and right achilles (which is the one I had surgery on) always seem to feel like they did when I was running 120mpw even if I'm doing 12 mpw which I'm not even doing.
So I wasn't running at all. II started by going to Orange Theory treadmill classes where you run for 20 minutes or so and do core for 20 minutes and rowing fo 20 as my buddy Chris Lear said i needed to get the rest ofmy body stronger before trying to run.
To give you how out of shape I was, they had me do a 12 minute challenge on the treadmille on February 26, 2020 and I ran 1.77 miles in 12 minutes. Was that 100%? No as I was scared to race on a treadmill so I was a little cautious at first but it was damn hard.
Then Covid came and I had to run outside. My god I was used to the bounce of the treadmill. It was awful. Like 9-10 minute miles were a struggle. But I'd basically run maybe once during the week and then go 'long on the weekend'. Every weekend I'd try to run longer than I had the week before, with each mile faster than the mile before. So I"d start at like 12 minute pace and run 5 miles and sometimes would jam the last mile at sub-7. I built up to like 5 miles, then 6, I think I might hav gotten up to 7.
The my wife's charity had a virtual 5k. So I started training for that. I wanted to break 7 minute pace. I did some track workouts. John Kellogg timed me. I went super hard. Ran it on a track. My pulse got up close to 200 and I surprsied myself and ran like 21:0something in August of 2020. VERY HARD.
Since then I've had all sorts of problems. Knee? Calf, etc. I've basically stopped running. Recently my right achilles has been hurting and I haven't even been running which seems weird to me.
Orange theory says I've gone 3 times in the last 45 days. In general, I'd say I try to go there once a week and ru nonce a week but I haven't done that of late. I'd guess I've run twice outside during that time - maybe 3 times. I don't really record this stuff but I guess it's on my phone ,somehwere. Ok, I found some of it it. 2.6 miles on October 2nd in 27:03. 4 miles on August 8 in 40:03 (there were others). The most impressive thing on here is 5 miles in 42:40 on July 18
But i've done hardly anything of late. I think I need at least 6 months just to build up to like 30 mpw. See if I can train.
About a year ago, I saw someone link to three or 4 physical therapists. Gues in their 20s or 30s. They have had podcast that the also put up on youtube. One of them was talking about how the super shoes might hurt your soleus. Does anyone know the name of these guys? I'd like to see someone and get some strengthening exercises before I start to train as it's no fun to train if you are hurting and slow.
So give me the name of their show or give me the name of someone on the East Coast who can film me, talk to me and figure out my weak parts so I don't have the same problems I had 25 years ago when I couldn't stay healthy.
First of all, that wasn't an email. Maybe it was an email you sent to your assistant so they could help you post?
Secondly, Sounds like a 10km under an hour mighy be a better target for you?
So let’s recap here:
Rojo refers to posts on his message board as emails.
He then says that he WILL break 3 in the marathon again before he dies
He then says that he can’t run without pain due to his Achilles (understandable, but wait, then why did he say he WILL run a marathon)
BUT that he can do an Orange Theory workout without pain, which includes 20 minutes of running.
Ummm?
AND he only works out once every two weeks (3 OrangeTheory workouts in 6 weeks)
So…wait, what?
Oh, also his wife says Chicago is the worst race coverage she’s ever “scene”
Without more information, there's no use debating whether or not Rojo can break 3. Some basic info that we need in order to make predictions:
1. When will this marathon be run?
2. What does Rojo's current training look like?
3. How far over his 2:2X marathon race weight is he?
4. What is the marathon course like (hilly, flat, at altitude)?
IMO a lot of folks on here posting that Rojo will have no problem breaking 3 because he is talented and they know someone who is over 50 that has run under 3 hours, have not had to get back in shape at 50+ to do this themselves. Losing the weight, building up your long run, and getting tough quality runs in after years off of real training is a whole different ballgame. The body just doesn't respond the same and the pounds don't fall off the way that they do when you're in your 20s .
Ok. Let me answer some questions like thost above and give you some background on everything.
1) The marathon can be whenever I want. Before I die, I need to break 3:00.
2) I'll get to that in the body of this email.
3) I"m not sure exactly. I bet I weigh180. I'll weigh myself tmw. Back in the day, I weigh dabout 147 walking around and hten like 142-3 if I did a long run or something.
4) Course can be whatever the hell I want it to be. If I do it, Ithink I want to get a marathon to sponsor me - maybe I should pick Valencia to stick it to the WMMs - and shoe.
The problem is I haven't been running.
Here is what I can tell you about my running. At the start of 2020, I was in the worse shape ever and hadn't been running. The problem is I always get hurt. I'll run for a few weeks and then my calf or soleus will pop and I'll stop. Plus my left hamstring and right achilles (which is the one I had surgery on) always seem to feel like they did when I was running 120mpw even if I'm doing 12 mpw which I'm not even doing.
So I wasn't running at all. II started by going to Orange Theory treadmill classes where you run for 20 minutes or so and do core for 20 minutes and rowing fo 20 as my buddy Chris Lear said i needed to get the rest ofmy body stronger before trying to run.
To give you how out of shape I was, they had me do a 12 minute challenge on the treadmille on February 26, 2020 and I ran 1.77 miles in 12 minutes. Was that 100%? No as I was scared to race on a treadmill so I was a little cautious at first but it was damn hard.
Then Covid came and I had to run outside. My god I was used to the bounce of the treadmill. It was awful. Like 9-10 minute miles were a struggle. But I'd basically run maybe once during the week and then go 'long on the weekend'. Every weekend I'd try to run longer than I had the week before, with each mile faster than the mile before. So I"d start at like 12 minute pace and run 5 miles and sometimes would jam the last mile at sub-7. I built up to like 5 miles, then 6, I think I might hav gotten up to 7.
The my wife's charity had a virtual 5k. So I started training for that. I wanted to break 7 minute pace. I did some track workouts. John Kellogg timed me. I went super hard. Ran it on a track. My pulse got up close to 200 and I surprsied myself and ran like 21:0something in August of 2020. VERY HARD.
Since then I've had all sorts of problems. Knee? Calf, etc. I've basically stopped running. Recently my right achilles has been hurting and I haven't even been running which seems weird to me.
Orange theory says I've gone 3 times in the last 45 days. In general, I'd say I try to go there once a week and ru nonce a week but I haven't done that of late. I'd guess I've run twice outside during that time - maybe 3 times. I don't really record this stuff but I guess it's on my phone ,somehwere. Ok, I found some of it it. 2.6 miles on October 2nd in 27:03. 4 miles on August 8 in 40:03 (there were others). The most impressive thing on here is 5 miles in 42:40 on July 18
But i've done hardly anything of late. I think I need at least 6 months just to build up to like 30 mpw. See if I can train.
About a year ago, I saw someone link to three or 4 physical therapists. Gues in their 20s or 30s. They have had podcast that the also put up on youtube. One of them was talking about how the super shoes might hurt your soleus. Does anyone know the name of these guys? I'd like to see someone and get some strengthening exercises before I start to train as it's no fun to train if you are hurting and slow.
So give me the name of their show or give me the name of someone on the East Coast who can film me, talk to me and figure out my weak parts so I don't have the same problems I had 25 years ago when I couldn't stay healthy.
Well, you literally own LetsRun, “where your dreams become reality.” Who is anyone to tell you that you can’t run sub 3 hours in the marathon before you die? Here is my take, which is probably what you already know.
1. You do need to put the sub 3 dream on a shelf for now - in fact, you shouldn’t even consider a marathon - until you have a solid year or more of running in the 25 to 30 mile per week neighborhood. One you are confident that your body won’t betray you, then you can set big goals. Right now, you need little victories.
2. You need a lot of rehab and prehab. As you say, you would benefit from professional advice. Get your primary to prescribe rehab and/or find a good sports medicine clinic to do a thorough evaluation. Define your limiters. One of the benefits of being older is you have money to pay for this kind of stuff. Hire a personal trainer to work with you at least once, maybe twice a week, to focus on those limiters. Without that kind of structure, would you actually do the necessary work to get back on track? My guess is no, you wouldn’t. You own a running website, so by posting on the boards or writing a story, you could probably write off the expense anyway.
3. as part of that evaluation, do a body mass index. My guess is that if you lose 25 pounds, your joints will thank you. Use a sane approach to losing weight. Talk to your wife and make sure that she is on board with your diet and other plans.
4. you can probably get some useful advice on the “over 50” thread.
Without more information, there's no use debating whether or not Rojo can break 3. Some basic info that we need in order to make predictions:
1. When will this marathon be run?
2. What does Rojo's current training look like?
3. How far over his 2:2X marathon race weight is he?
4. What is the marathon course like (hilly, flat, at altitude)?
IMO a lot of folks on here posting that Rojo will have no problem breaking 3 because he is talented and they know someone who is over 50 that has run under 3 hours, have not had to get back in shape at 50+ to do this themselves. Losing the weight, building up your long run, and getting tough quality runs in after years off of real training is a whole different ballgame. The body just doesn't respond the same and the pounds don't fall off the way that they do when you're in your 20s .
Ok. Let me answer some questions like thost above and give you some background on everything.
1) The marathon can be whenever I want. Before I die, I need to break 3:00.
2) I'll get to that in the body of this email.
3) I"m not sure exactly. I bet I weigh180. I'll weigh myself tmw. Back in the day, I weigh dabout 147 walking around and hten like 142-3 if I did a long run or something.
4) Course can be whatever the hell I want it to be. If I do it, Ithink I want to get a marathon to sponsor me - maybe I should pick Valencia to stick it to the WMMs - and shoe.
The problem is I haven't been running.
Here is what I can tell you about my running. At the start of 2020, I was in the worse shape ever and hadn't been running. The problem is I always get hurt. I'll run for a few weeks and then my calf or soleus will pop and I'll stop. Plus my left hamstring and right achilles (which is the one I had surgery on) always seem to feel like they did when I was running 120mpw even if I'm doing 12 mpw which I'm not even doing.
So I wasn't running at all. II started by going to Orange Theory treadmill classes where you run for 20 minutes or so and do core for 20 minutes and rowing fo 20 as my buddy Chris Lear said i needed to get the rest ofmy body stronger before trying to run.
To give you how out of shape I was, they had me do a 12 minute challenge on the treadmille on February 26, 2020 and I ran 1.77 miles in 12 minutes. Was that 100%? No as I was scared to race on a treadmill so I was a little cautious at first but it was damn hard.
Then Covid came and I had to run outside. My god I was used to the bounce of the treadmill. It was awful. Like 9-10 minute miles were a struggle. But I'd basically run maybe once during the week and then go 'long on the weekend'. Every weekend I'd try to run longer than I had the week before, with each mile faster than the mile before. So I"d start at like 12 minute pace and run 5 miles and sometimes would jam the last mile at sub-7. I built up to like 5 miles, then 6, I think I might hav gotten up to 7.
The my wife's charity had a virtual 5k. So I started training for that. I wanted to break 7 minute pace. I did some track workouts. John Kellogg timed me. I went super hard. Ran it on a track. My pulse got up close to 200 and I surprsied myself and ran like 21:0something in August of 2020. VERY HARD.
Since then I've had all sorts of problems. Knee? Calf, etc. I've basically stopped running. Recently my right achilles has been hurting and I haven't even been running which seems weird to me.
Orange theory says I've gone 3 times in the last 45 days. In general, I'd say I try to go there once a week and ru nonce a week but I haven't done that of late. I'd guess I've run twice outside during that time - maybe 3 times. I don't really record this stuff but I guess it's on my phone ,somehwere. Ok, I found some of it it. 2.6 miles on October 2nd in 27:03. 4 miles on August 8 in 40:03 (there were others). The most impressive thing on here is 5 miles in 42:40 on July 18
But i've done hardly anything of late. I think I need at least 6 months just to build up to like 30 mpw. See if I can train.
About a year ago, I saw someone link to three or 4 physical therapists. Gues in their 20s or 30s. They have had podcast that the also put up on youtube. One of them was talking about how the super shoes might hurt your soleus. Does anyone know the name of these guys? I'd like to see someone and get some strengthening exercises before I start to train as it's no fun to train if you are hurting and slow.
So give me the name of their show or give me the name of someone on the East Coast who can film me, talk to me and figure out my weak parts so I don't have the same problems I had 25 years ago when I couldn't stay healthy.
It sounds like you periodically try to crash-train your way into some sort of shape doing the same things that kept leading to injuries, and you get injured. Perhaps a different approach?