Soup to Nuts - Letsrun Train Me

Oh, I should mention that I would actually settle for any lifetime PR.

So, faster than 32:11 for a 10k

or 39:16 for a 12k or 25:50 for a 5 miler (All set in my early 20's)

Further details about me. I have 1 to 2 hours per day to train depending on other obligations. I am married with 3 young children and I work a full time office job.

Impossible Dream is a good handle. Give that one up, and choose something reasonable.

get your body fat percentage down to 10

I fear you have selected the proper handle. Unless you were an under trained slacker at 20, 24 months starting as an over weight old guy setting a new lifetime PR is an impractical goal. I would think sub 18 would be reasonable.

So, we need more stats--like what your current workouts are and how long you have been training (this time). Also, just a thought...with only 40 miles per week, perhaps the half in December might be better at this point in your training versus the marathon (especially if you tend to be injury prone).

Don't listen to the naysayers. Dream the impossible dream! Be smart about your training and enjoy the adventure. The moments that you achieve in training along the way will far outweigh whether or not you reach your goal.

Empty Nest Runner wrote:

So, we need more stats--like what your current workouts are and how long you have been training (this time). Also, just a thought...with only 40 miles per week, perhaps the half in December might be better at this point in your training versus the marathon (especially if you tend to be injury prone).

Don't listen to the naysayers. Dream the impossible dream! Be smart about your training and enjoy the adventure. The moments that you achieve in training along the way will far outweigh whether or not you reach your goal.

Thanks for the encouragement. I don't mind folks trying to give me a reality check, to be expected.

That said, no one has anything to lose giving me pointers.

Training has been very inconsistent due to multiple lower leg injuries due mostly to my weight and the fact that I tend to be impatient in my training and inject to much pace into my runs to early. I'm trying to temper that. The ultimate solution, of course, is to drop more weight.

As to my current fitness, I'm in pretty good shape for the shape I'm in. I recently completed an 11 mile run at a little quicker than 7:30 pace as a prep run for my marathon.

Although you're right that I would be better off running a shorter distance in December, I'm committed for a myriad of reasons I won't bore anyone with. I'll do my best not to hobble myself and come out of it ready to continue training.

Oh, and I've been running since mid August this time. Usually 5 sessions a week, running as I feel for up to 1 hour. Pace varies from 7:15 per mile to 8:40 per mile.

I've had 2 down periods since mid August. 1 week + due to a strained calf muscle and then the last week due to a pretty bad cold.

Prior to mid August I trained up to about mid July running 5 or 6 times a week taking time off several times over 4 or 5 months for nagging lower leg injuries... (shin splints, achilles soreness, plantar fascitis symptoms, knee pain, etc)

Tonight was my first run in a week. Felt good running an easy pace for 50 minutes.

How tall is your 190 pounds?

Also, how heavy were you when you set the PRs?

Shoot me an email: myindirectemailaccount@gmail.com

eat less, cross train more. once you get the weight down then think about increasing running volume/intensity.

need more info wrote:

How tall is your 190 pounds?

5'11"

I was between 140 and 145 20 years ago when I set my PR's.

Just to reiterate, I've lost 30+ pounds this year, so I'm going in the right direction.

Impossible Dream wrote:

Goal - Lifetime PR in the 5000m, which is 15:35 set when I was 20 years old. I want to achieve this goal within the next 24 months.

Profile - I'm now 40 years old. I've run sporadically over the years. Battled weight issues. One year ago, I was up around 220 lbs. Now I'm down to 190.

Training this past year has been inconsistent due to injuries. I'm currently training to run the LV marathon on December 5th. Max mileage has been around 40 miles per week. I ran a hilly 5k in the late spring in 20:20, but injuries have prevented any other races this year.

Ok Letsrunners, get me to my goal. I'll keep folks updated on my progress.

1) Skip the Las Vegas marathon. You've run only one race all year and "injuries have prevented any other races this year." It's November 10th. You have more important adjustments to make than increasing your yearly racing total from 3.1 miles to 29.3 miles all on one day.

2) Get in three months of injury free training by February 10 and see where you are by that point. You'll need to alter your training away from what caused the injuries. The weight you had from 220 down to 190 probably contributed to some of those injures before. Still, at 190, or even 175, you have to be careful running. 40 miles per week at 5'11" 190 is very risky.

3) Lose two pounds a week for three months and be 164. Be very, very one day at a time with training and injury avoidance. Stop the workout if injury begins to flare up. Pick the right surfaces. Take a day or two off till the first early flare up subsides.

4) Then, lighter, with your injuries three more months in your rear view mirror, go to step two in your training, which is gradually increasing mileage, perhaps by two miles per week. In three more months, if injury free, that would have you up to 66 miles per week and in a very, very different place than you are now.

5) It's not your age, its that the combination of you and what you are inclined to do in training is not leading you toward a modest success, let alone a huge success like going 14:59 or better.

6) You have talent, so does a very good violinist. He will protect his hands so he can practice every day. He will not become a boxer or wrestler, or assembly line worker and miss practice or have worse practices because his hands are injured. For you, running is where you have your talent, your dreams, and your injuries. You have to manage your talent a lot better than your December 5 plan indicates.

Good luck.

Practical Answer wrote:

1) Skip the Las Vegas marathon. You've run only one race all year and "injuries have prevented any other races this year." It's November 10th. You have more important adjustments to make than increasing your yearly racing total from 3.1 miles to 29.3 miles all on one day.

Very good post, Practical Answer.

I'm inclined to follow your advice, except that I am committed to the LV Marathon. It's a commitment that for various personal reasons and obligations I won't be breaking. I don't disagree with your point, but I do have obligations beyond my personal goals tied into that event.

I'll do my very best not to hurt myself, I promise. To that end, there is no time goal for me on December 5. My only goal is to finish.

She must be very pretty.

:) Very funny.

Nah, just a 20 year old promise I've got to keep is all.

I agree with slowld. Lose weight while cross training before you put in any serious mileage. You can lose 2-3 lbs a week and be 40 lbs lighter in 4 months. Then you can increase volume to allow training to start in earnest next summer.

Tilt at windmills for all of us, Don. Good luck.

Start by losing more weight and keep doing what you are doing.

I'll keep this thread updated. The unvarnished opinion of the board should keep me motivated.

Put in an easy 60 minute run on the treadmill this evening. Felt fine.