getting tone for track season

3:49 eyeing 3:45 wrote:

Ok So here is the deal.

I'm going into my junior track season and I really want to race well. I'm in the best (by far) aerobic fitness I've ever been in and I have the wheels to do it, assuming I stay healthy.

However I have noticed one thing. Though I'm fairly thin for a runner (5'10'' 141 lbs), I'm not super lean like other faster runners I have seen in my range and a bit faster. I wonder if this may have something to do with me not being as fast as i can be?

I mean I used to lift regularly in hs, but now haven't done core or touched weights in about 2 years.

how would I go about getting leaner (diet maybe too) and what sorts of workouts will help me in the next 3-4 months to race my fastest?

Old man you are not in college

Yes I am actually. Do you have relevant tips or workouts or are you just a troll?

"I wonder if this may have something to do with me not being as fast as i can be?"

Don't think that is it. There are many examples of of bigger builds going 3:45 or faster. You may just lack the necessary speed and/or specific endurance (and you may never get it). Hard to tell without more background info if you just lack the talent or workouts needs to be adjusted.

The very top elite milers (3:45 or faster) were extremely skinny individuals at their prime. With that, I still don't think you need to become super lean but you're chances of success might be higher if you did lose some weight. Statistics prove this point.

here's an article that might interest you: geared towards masters runners but still worth the read.

http://runningtimes.com/Article.aspx?ArticleID=21683

I had the opposite experience. Same height as you, 147lbs in 1st year at college when I broke 4:00 (1500); gained weight over the next 3-4 years to 154 when I ran my PBs (consistent 3:52s, 8:16 3000). I'm sure the muscle I gained helped me get faster.

Read "Racing Weight" by Matt Fitzgerald for everything about dieting for runners. A large part of it is about setting a rational target. Two preliminary tips...

1. use an online calorie counting site (e.g. myplate) for a week or two, record all you eat (and burn) and see what your habits are like. If you are eating more than you need, maybe there's scope to slim down.

2. get % body fat tested somewhere. see if you really have enough fat to lose. Losing muscle will not help a miler.

Interesting... what was your body fat percentage when you were racing your best?

I'm not opposed to putting on muscle at all being that I'm an 800/1500 guy (I really don't think I'll do anything longer than a 1500 this year so putting on muscle might help), I just want to be leaner and stronger so I feel like there's not any energy wasted on my body.

What kind of strength stuff would you do?