LRC: PLEASE Help me become a runner

Training since returning to running:

05/02: 2.51 miles @ 6:00 m/m & 10x8s sprints. PM plyos & squats

05/03: 20:00 @ strong pace: (5:52, 5:58, 6:16)

5/4: 20' @ 6:08 w/15' @ 5:5x PM 4x150, 4x50, 2x100 (~25/8/16) barefoot, rough ground.

5/5: 20' @ 6:23; calves very sore.

5/6: 20' @ 6:06 TM 2% PM 10x60m (varied starts,mix flats/hills) 160m, 120m (19.9, 24.9) hill hops after; legs dead.

5/7: 20' @ 6:22

5/8: 20:32 @ 5:48 (5:37, 5:49, 5:57, & long kick) Fast but relaxed. Awesome run!

5/9: 20' @ 6:13. PM 10x~3s starts, 5x150 on fly slight hill (22.9, 23.6, 23.2, 23.1, 21.2!) felt awesome & fast!

5/10: 20' @ 6:10 TM 2% (mildly progressive w/ kick)

5/11: 20' @ 6:18

5/12: 30' elliptical; ran 6x15-20s hard sprints on pavement; 6x7-8s starts; very short recoveries.

5/13: 25' @ 6:00 w/ 20' @ 5:57; fast, hilly run in OBX.

5/14: 30' @ 6:15; hilly roads PM 8x4s from 3pt; 4x13s hills (~85m) w/ rolling start

5/15: 25' @ 6:23 BF on beach over sand dunes & surf; terrible allergic rxn later at night.

5/16: 20' @ 6:15 TM 2%. Sore calves. Very itchy from last night.

5/17: DNR

5/18: DNR

5/19: 20' @ 6:38 PM 10x3s starts, 5x160 slight grade (3:4x/3:5x pace), 1x100m severe hill (19.8) Plyos and stair hops later

5/20: 20' @ 6:20

5/21: 20'@ 6:25 PM (all on slight incline) prac. 3pt starts, flies (30, 40, 50), 2x50m 3pt, 3 x100 & 1x150m rolling (11.6?!, 13.x, 14.x, 23.x), 1x100m severe hill (19.6). Followed with deep barbell squats.

5/22: 20' @ 6:24

5/23: 20' @ 6:25 PM 5x~70m from 3pt & 4x100m rolling (11.x&13.67-14.97) all on slight hill; 1x25s severe hill

5/24: 20:30 @ 6:18 PM Weights, short stair runs, & Plyos

5/25: 20' @~6:25

5/26: ~4.3 miles: 1M @ 5:57, 2.2M steady @ 6:16, 1+M relaxed NT, & 30s hard hill finish

PM 6x40y 3pt, 6x40y fly, 3x100m, 4x40y SL hop (6.5, 4.9, 14/15, 11.5) all on slight hill; dead legs; felt like $#!+

5/27: 5x1k (avg. 3:31; 5:29-5:42 pace; last 2 a bit faster) & 1M relaxed in 5:58; ~90s rest between all.

5/28: 4x3pt. Starts, 3x100m rolling, 200m rolling, 100m standing (13.5, 15.3, 14.9, 30.8, 15.8) all on slight incline. Stair hops, 3x3 deep Hindu/A2G squats w/ 75, and 1x3 SLDL w/ 95 each leg.

5/29: 8x645m @ ~5:40 w/1:40 rec. & 1M @ 5:58.

5/30: 12x100 on slight hill; half static (15.HI/16.LO) & half rolling (14.HI) Legs dead. Weights later in evening.

5/31: 4.2 miles @ 6:12. Dead legs.

6/1: 4M @ 6:02

6/2: wu skips, 12x30m from 3pt, 8x100m rolling, 6x30m SL hops (avg. ~5.5, 15.1, 9.5/18 hops) all on slight incline, cd skips. PM Weights and stair hops.

6/3: 4+ miles in 26:16 (6:26, 6:17, 6:17, 6:16)

6/4: AM 4x100 wu strides, 12x100m rolling onto slight hill (Avg. 15.Lo; fastest in 14.2) Quads dead.

6/5: 60' fitness walk @ 10:30/mile.

6/6: 20x10s & 4x15s max effort sprints w/ 1' recovery. PM lower body lifts.

6/7: 45' (NT/ND) w/ 30' steady on hilly roads & jog cd on trails.

6/8: 21' TM 2% (2' wu, 9' @ 5:5x, drop to 9mph, & 10' rebuild 9-10.4)

6/9: 16x100m slight UH from standing (NT, 90% effort) wk. back rec. PM lifts & stair hops

6/10: 26' TM 2% (2' wu, 9:10@~5:50, 8' prog. 9-10+mph, 7' steady @ 6:20) & 10' cd jog on trails

6/11: 8x100m DH strides (avg 13.4; fastest 12.3) & 8x100m slight UH (avg 14.7; fastest 13.7) All w/ rolling starts. Felt incredible!!! PM heavy lifts

6/12: 45' (ND) mod./steady XC run. Legs $#!++¥ and very sore.

6/13: DNR. Legs still trashy from downhill stuff 2 days ago. Very lazy all day.

6/14: 3.5M @ 6:09 TM 2% (3', 6x1', 3' of work @ 5:50, w/ 9x1' OFF int. @ 6:40)

6/15: 3+ miles @6:12 w/ 1M @6:00. Legs still VERY $#!++¥.

6/16: 21' TM 2% w/ 1' wu & 20'@6:09

Weight trainng (started 3weeks ago)

SL= Single leg

1

Stair hops, 3x3 deep Hindu/A2G squats w/ 75, and 1x3 SLDL w/ 95 each leg.

2

3x2 deep, a2g, full barbell squats w/ 95

3 bench step ups on each leg w/ 45 lb. barbell (too ez)

3 clean and press on each leg w/ 45 lb. barbell (too ez)

3 SLDL on each leg w/ 95 lb. barbell

3

3x3 deep, A2G barbell squats w/ 95

5 bodyweight deep pistol squats on each leg holding forward/passive foot

5 SL squats each leg w/ off leg bent parallel (knee touch to fully standing every rep)

3 bench step ups on each leg w/ 55 lb. barbell

3 clean and press on each leg w/ 55 lb. barbell

3 SLDL on each leg w/ 95 lb. barbell

Varied SL & Double Leg multi hops on stairs

4

4-3-3 full squats w/ 95

5 pistol squats on each leg

5 SL squats w/ leg back on each leg

3 bench step ups on each leg w/ 65 lb. barbell

3 clean and press on each leg w/ 55 lb. barbell

3 SLDL on each leg w/ 95 lb. barbell

5

3x4 full squats w/ 95

5 pistol squats each leg

3 stat. retro lunge into step up on each leg from 75 lb. barbell squat (2 ez)

3 SL clean and press on each leg w/ 55 lb. barbell

3 SLDL on each leg w/ 95 lb. barbell

6

3x4 full squats w/ 95

5 pistol squats each leg holding 5 lb. plate on bottom of foot

3 "stride" stat. Lunges each leg holding 45 lb. barbell high overhead

3 stat. retro lunge into step up each leg from 105 lb. barbell squat

3 SL clean and press on each leg w/ 55 lb. barbell

3 SLDL on each leg w/ 105 lb. barbell

SL Stair Hops

7

5 pistol squats each leg hold 10 lb. plate on passive foot

2 stat. retro lunge into step up each leg from 115 lb. barbell squat

5 SL hang clean each leg w/ 55 lb. barbell

5 SL full barbell squat w/ knee touch w/ 45 lb. on each leg w/ off leg back parallel

2 SLDL on each leg w/ 115 lb. barbell VERY HARD!!!

I wouldn't worry about running for now. Take a couple of months off and avoid any serious physical activity. Your health is much more important than running. Concentrate on getting your weight up to a healthy number before you start running again. No need to be burning calories when your body needs them for a more important reason.

Sorry for all these posts, but what do you guys think I might be capable of with proper training? One thing I do know is that my aerobic running, as little as it has been, may have to slow way down. I have been shooting for 5:50 pace every single run, and I just don't know that I'm ready for that. My main need is speed and power, and if anyone could help me get that back, it would be greatly appreciated. Also, for someone wanting to get speed back big time, would XT be better as a means of aerobic work to allow for more recovery? If so, what kinds of XT?

Do these goals look ridiculous for long term? (the next 4-5 years; I am 21 now):

400: 55

800: 1:55

1000: 2:40

Bump

6/16: 21' TM 2% w/ 1' wu & 20'@6:09 PM wu strides, 8x12-15s 12mph TM 2%

6/17: short wu walk, hilly 20:30@5:5x, ~3' jog, 30s severe hill.

6/18: 20'@6:09 PM 5x100m&2x150m rolling, slight UH (15.x, 22.7, 23.7) Weights

6/19: DNR. Rest.

6/20: 20'@~6:10 PM 16x100m slight UH (~14s roll (fastest 13.3&13.4)15/16 dead)

6/21: 20'@~6:20

6/22: AM 4x100 strides, 2x100m,2x200m(13.9,14.2,31.3,31.8roll)&11x50m,1x100m 3pt(~8.1,15.4) PM Weights

6/23: 22'@6:08

6/24: AM 16x8s hills w/3pt, 8x100m slight hills rolling (best 14.7, avg15.0) PM Weights

6/25: 18'@5:55 & 1x400m tempo (74.1) on dirt track

6/26: 4x400m (71,70,71,73) w/200 walk rec. & 30' ez rowing PM weights&jumps

6/27: 2M(11:55)&4x800m(all2:53)w/100m rec walk 15' ez row 30' ez bike

6/28: DNR. 60' bike.

6/29:AM16x100m w/~90s wk(varied 13.9-16.0; most ~14.5-15.5) Legs a bit tight, especially quads & glutes.

6/30: 18:54/5k+ @6:03; 20' ez rowing

Sadbuttrue wrote:

Sorry for all these posts,

We don't have time or the interest to read your frekin life story. Keep it short, get to the point, then you might get some replies.

Your goals are very different in difficulty to reach. That 55 is easily achievable, the 2:40 at 1000 too.

If you are in shape of 55 and 2:40 your 800 is probably something like 2:03/2:04.

Yo achieve 1:55 at 800 your 400 and 1000 need to be better, 1:55 is also achievable in 5 years, if you have no long term consequences of you ilness period.

Good luck with your training.