weight loss/times

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I am 5'9'' and 160 and run 15:00. You just need to try harder.

I am man! I shoot for 50mpw every wk. I ran a 1:26 half for my first half.. How did you reach your breakthrough?

Need more info.

You are 5'9" 160 lb. 160/69 = 2.31 lb/inch, a solid build.

What is your frame size? Measure neck below Adam's apple, chest at nipples & below shoulder blades, wrists at wrist joint, ankles just above ankle bone, feet size. And waist, level at the belly button. There are on-line health charts, and calculators to understand your frame size and body density.

If you are a small frame (rib cage & major bones), about the lightest you could be and still have sound whole body strength would be 138 lb, or 2 lb/inch. 131 lb is 1.9 lb/inch, weight I wouldn't advise pursuing beause it could lead to an eating disorder. Top world class 5,000 meter runners are in this range, but can be heavier.

When pursuing a leaner body composition, it is VITAL that natural, unprocessed, unsugared whole foods be your daily diet. Every cell needs to be optimized, and diet is part 1. Part 2 is training. Part 3 is rest. Neglect any of these at your own peril. Injury will be the result.

One tip: Train on soft surfaces to maximize the plyability and spring in tendons and ligaments. Alternate hilly steady runs and flat runs. On all runs focus on relaxed in-sync movement with deep, light footstrokes.

Another tip: Train consistently, i.e. daily (6 days/week). Not hard every day.

Another tip: Patiently build a big aerobic engine. Look up triathlete Mark Allen's training.

Weight alone will not bring optimum performance.

Last tip: Kindness to others is the best path for optimizing you.

Hey Johnny I don't think i'll do all the measuring. All I know is that my wife said I'm not allowed to go below 150, so i'm thinking of getting down to 145 and not telling her haha..I weighed 209 in '09, and graduated @162 18 yrs ago so I"m absouloutley thrilled about my weight where it is!

I'm a med build. PR'd last yr @18:21 was on pace to break 18@ 2 mile mark in 11:30 but blew the last mile. It's a hard rolling course but I know it's certified really wanna do it here by fall.

I run 7 days a wk ,and shoot for 50mpw. Try to throw in a recovery wk when I need it. Usually shoot for 7miles a day w/ 1 rolling hills workout, 1 speed work out-whether it's a 5k time trial, or I think I should throw some 800's in there in 2:50ish . What do you think? I do a 6 to 7 mile temp also @6:35-7:15 pace, and a long run on Sun. (may do a marathon in sep)

Thanks for the feedback bud.

I'm 56, 5'11 1/2". Runner-slim above the waist, muscular like a soccer player below the waist. Long waist, relatively short thighs.

In the years 48-51, I got down to 158 and ran "old guy" PRs at that weight. These days my weight range is 163-165. 165 clearly feels like heavier than optimal, but I just ran a 20:36 certified 5K, which translates to 17:09 in the open division--faster, in age-graded terms, than those earlier PRs, and faster than my PR at 25.

I'd still like to get down to 160-161, and that's my goal for the next training cycle.

It's not hard to do. No (or very little) booze. Lots of salads. Lots of water rather than, for example, apple juice or lemonade. Carrots rather than (for example) salted nuts. Just a few small adjustments, and stick to 'em.

And one more key behavior: weight yourself twice a day: before bed and right after getting up. Record the morning weight in your running journal. Keep a running weekly average.

This is a good response, summarizing the basics. My take: go vegan; the weight will melt away. Run a lot, but lots of easy days. Hills, but not repeats, just when they are

there. You need a big, multi -yr base, giving you a resting HR in the 40s. You will get to your ideal weight without becoming anorexic.

5kfreak, avoid serious speed work during aerobic base building, because it will check your enzyme multiplying momentum. Resist the temptation to jack up your heart rate into the lactate 80%+ and anaerobic 90%+ HR zones. If you want an Olympic performance, train for an Olympic race.Here's what I do.Oct, Nov, Dec, Jan, Feb, March: Aerobic Base Building.October-March: M-F AM 3-4 miles gently rolling grass, PM 7.5 miles hilly undulating trail. M-F = 50mi, Sat 15mi, Sun 5mi. 70-75 miles/week AEROBICALLY is a level that I can maintain for 5-6 months.October 1st - Benchmark 5x1mile flat grass loop @ 150bpm. I hold my HR at 150bpm, even if I have to slow way down. This is the Maffetone MAF Test. Maximum Aerobic Function. It can be done on a track too. I do a MAF test the 1st of each month Oct-Mar.November- HR 135-148bpm. Pace slow, but steps tempo quick (172-180spm). Long Sat trail runs with ultrarunner friends for 2-3 hours. Often we average 12-14 min/mile, but it's very hilly and very enjoyable. Refreshing and fun. Patience phase. MAF test @ 150bpm.November- HR 142-148bpm. MAF test pace @ 150bpm is increasing, proving that enzymes multiplication is being optimally stimulated. Same weekly schedule. Sat long run is key. NO RACING.December - HR 150bpm. MAF test @ 150bpm. M-F PM 7.5mi runs pace is naturally increasing @ 150bpm. NO RACING.January - HR 150-155bpm. MAF test @ 150bpm. Breathing deep & easy on all runs, gaining confidence in all of those enzymes building a big Rolls Royce aerobic engine. And feeling strong from hilly runs. Health is optimum, sleeping well, morning Resting HR dropping. After every run, Recov1min HR drops to below 120bpm (i.e. 115bpm). Run one 5K race at 80% of HRmax (i.e. 160bpm).February & March - MAF test @ 150bpm. Runs @ 155bpm. Pace at 155bpm for M-F PM runs is now increasing dramatically. Let it. Focus on 180spm steps tempo and deep, light footstrokes. Carress the Earth, paint masterful runs. Saturday long trail runs may now be 16-20 miles @ 145-155bpm. Sundays super easy over soft leaves. Big naps. Inspiring reading. Find a 10K - 10mi trail race to initiate lactate buffering stimulation. Begin going for PBs on checkpoints of trail runs. Always measure Recov1min & Recov2min after each runs, making sure Recov1min drops to at 120bpm or below. NOTE: After a hard race or overtraining, Recov1min may only drop to 130bpm.April - Last MAF test. Race as you desire. Rest properly. Technique is the key to maintaining momemtum in a 5K. Every time a heel bottoms out it checks your momentum. Trim your sails in wind and hold it, hold it, hold it, and KICK!5,000 Meters5,000 Meters No limits No limits No limits Make time stand stillFaster and faster 5,000 MetersFogrunr

I flipped two lines in my mantra. It should read:

5,000 Meters

5,000 Meters 

No limits 

No limits 

No limits

Faster and faster 

Make time stand still

5,000 Meters