I wouldn't assume the morning pain in your feet and ankles is due to age, unless you had a significant injury down there in the past. You're carrying too much weight for running and that's why you're feeling those aches and pains in the morning.
Most of my running is just whatever I feel like that day or whatever my students have planned (I teach Basic Leader Course in the Army). For example, this morning we did 10 x 30s sprints with a 60s walk in between. Afterwards I went on a 5mi run appreciating the fall foliage. Gotta live your best life!
The 1 mi pushes were just me testing my students and also served to test an effort level for me. Felt good hard, like a short tempo effort.
I need a good rhythm of longer day, shorter day, longer day, shorter day, longer day, shorter day, long run, with an off day once a week.
I've been looking up some logs of guys running sub 3:00 and I think 50-60mi a week avg may be all I need given the right long runs and workouts. Just need some consistent weeks of running and upping the miles and the weight will come off.
If it's something you are passionate about then go for it, but otherwise I wouldn't bother. That is slow compared to 2:30s and the marathon is overrated anyway. I don't see what you have to gain from this other than injury.
Hey Alan - Good luck to you. I think I said it in the previous thread, but base building is the right plan. Just spend the next 4-6 months starting your cut and getting to 40-50 miles a week healthy. Once you start your training block, if you can get to the point you peak around 70 and can get your BMI under 24 or so, I think you will get 3:00:00, maybe pretty easily in the era of super shoes. And take care of your feet, of course 😎
Ha! Even at my lightest competitive weight I was right at 23 BMI, maybe a tick under.
I really don't see me dropping under 27 BMI without some serious muscle wasting, but I could be wrong. I am not at all concerned with my weight. It will settle at whatever it settles at. I already move fast over distance for someone who is "heavy" for running standards.
I should be somewhere between 30-40mi this week, depends on a long run and if I take a day off this weekend. Getting into the 50s and staying there is going to be the next level, as that is around 7mi a day plus a long run.
Feet. I do need better running shoes. They are just tight in the morning and sometimes during the first mile or so of a run. Just the usual middle-age stiffness from youthful transgressions, ie: pounding da crete for years.
OK so now you have no chance. You don’t understand the physiology here. You cannot do it with your plan. Maybe you could do it if you were 25 but now you are 45 and you will be carrying at least 20 more lbs. Nope.
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I have no idea how much weight I'll lose. I am just gonna run and see what happens. I held 6:30 pace for a long time at the Army 10 miler when I was 170lb with lackluster training....but yea that was 7 years ago. I am sure I'll lose weight, but it will probably be closer to 20lbs than 40lb. We will see. There's a long way to go.
Ultimately I see me getting up to 70mi a week avg with a 18-22mi long run every other week...but that could take a year. Again...one step in front of the other. I have basically doubled my running frequency over the last 2 weeks :)
I mean if Nick Bare can break 3:00.....:P
Alan
My take - sub 3 is well within your reach, if you are serious about it. You have been posting for years now about lifting and I doubt the extra weight you put on is fat. 20 lbs of muscle is not a big deal. Would it be easier without it? sure. But, its not as much of a limiter as people would think. You don't need to be <140 lbs to break 3 hours.
I have no idea how much weight I'll lose. I am just gonna run and see what happens. I held 6:30 pace for a long time at the Army 10 miler when I was 170lb with lackluster training....but yea that was 7 years ago. I am sure I'll lose weight, but it will probably be closer to 20lbs than 40lb. We will see. There's a long way to go.
Ultimately I see me getting up to 70mi a week avg with a 18-22mi long run every other week...but that could take a year. Again...one step in front of the other. I have basically doubled my running frequency over the last 2 weeks :)
I mean if Nick Bare can break 3:00.....:P
Alan
My take - sub 3 is well within your reach, if you are serious about it. You have been posting for years now about lifting and I doubt the extra weight you put on is fat. 20 lbs of muscle is not a big deal. Would it be easier without it? sure. But, its not as much of a limiter as people would think. You don't need to be <140 lbs to break 3 hours.
Yea...it occurred to me recently that I have now been an ex-competitive runner almost as long as I was a competitive runner. I trained from age 14 to 30, then gave it up to be a hobby jogger and hobby lifter :)
Aaaaaaany way....my link failed. It was a response to the "oh you can't do this unless you are as light as a pixie!"
It’s over Anakin, I have the high ground!#Anakin #Kenobi #RevengeOfTheSithDISCLAIMER:All of the content in this video belong to their respective owners.I do ...
I tend to agree with you that you shouldn't be fixated on your weight. Once you get to 40-50mpw, I suspect your body will adjust to a more ideal weight. I think you have a good chance if you are methodical and able to stay healthy. You're going to have to put in the time, though.
This is it ladies and gents...just kidding we all know actual women do not read LR!
I hope this weekly diary motivates other former has beens and never was's to strike out again and hit the 'crete once more unto the breach! Maybe even Rojo!
The details:
I will be 45 in January. I have the usual aches and pains in the morning, mostly associated with my feet/ankles, and likely 'just' arthritis. Over 25 years and 40lbs ago a ran a number of marathons in the low to mid 2:30s. Like respect and decorum on LR....those days are long gone. I just wanna break 3:00. When? I have no idea. Too many ifs ands and buts.
I haven't run more than 6ish miles in over a year, haven't run more than 7 miles since 2018 when I trained for a 26.2 mi ruck march that included some decent running training (runs of 13+, rucks/shuffles of 20+). I am currently just a guy who works out most days of the week (3-5mi run 3-4x a week, lift 3x a week.
So here we go!
Alan
No way, that’s impossible, the “respect and decorum on LR”, that is.
Why the marathon? Wouldn't something like breaking 5 in mile align better with the type of fitness beneficial to someone in their mid-40s? The marathon will just grind you down. At your age maintaining muscle mass, a bit of explosiveness and speed endurance is more beneficial than pounding out a bunch of slow miles. Get on the track. Work on your form, turnover and things that will benefit your health more than beating yourself down training for a marathon.
Why the marathon? Wouldn't something like breaking 5 in mile align better with the type of fitness beneficial to someone in their mid-40s? The marathon will just grind you down. At your age maintaining muscle mass, a bit of explosiveness and speed endurance is more beneficial than pounding out a bunch of slow miles. Get on the track. Work on your form, turnover and things that will benefit your health more than beating yourself down training for a marathon.