A jet pack
A jet pack
Colder and wiser how did you ramp your training up over those 15 months? After not running for 15+ years I was up to 220b (6'2") I've been running about a year now super low key 3x a week down to 195lb and thinking of trying to ramp up the training a little bit. Right now I think I could run around 21:00. No grand ideas but I'd like to get under 20:00 this next year.
colder and wiser wrote:
I didn't weigh as much as you (I went up to 195 max), and I wasn't as fast as you in HS (best 3200 around 10:00), but I was about your same age when I started running again (I started watching my weight a couple years earlier).
One thing to keep in mind is the supreme value of patience. You will lose weight slower now than last time. You will gain fitness slower, and lose it quicker. Staying healthy and training consistently is the absolute most important thing you can do. If you get impatient and greedy, you can wreck your training plan quickly.
You'll need to be smarter about your training than you were in high school. You'll need to do a lot of homework about training plans and how to adapt them to yourself as a master's runner.
And if you never break 16, who cares? Over the space of 15 months, I dropped my 5K from 21:00+ to right around 18:00, and it's been tons of fun. Mixing it up with the fast guys in a local 5K is pretty exhilarating when you're in your 40s. Or the day when the endurance fiends all sign up for the HM, and you're the fast guy who smokes the field in the 5K - it's awesome. Getting in shape will give you a much higher quality of life, whatever your master's PR ends up being. And you can probably set new master's PRs for every year for the next 5 years and enjoy every minute of it.
Of course, the flip side is that you won't get a lot more chances to get back into shape and keep the weight off if you don't do it now. If the obesity doesn't kill you quickly, it will kill you slowly. Good luck.
Great post, colder and wiser! I hope to have a similar story in a few years after emphasizing patience and proper recovery.
What training plan did you use to drop to right around 18?
What are some good sources for specific Master's training.
Thanks!
I know I know im dumb wrote:
Not impossible this guy was 32 and an obese, booze drinking, pizza loving white man and he eventually got his 5k to 15:35 and hm to 1:13
https://www.youtube.com/watch?v=T6CeZAm6p04
42 = 32 + 10
MathTeacher wrote:
42 = 32 + 10
Let's use some probability theory. If E is the event that I achieve my goal, P(E) > 0, so E occuring is possible. As you implied, it will be difficult.
Thanks for point out the obvious. You're not the first, and it isn't something I hadn't already realized myself.
Carry on. Be positive.
asbelk wrote:
DahOneWhoCannahType wrote:I'm 52. This challenge has given me 18 hours to execute the perfect Couch to 5km training plan. Here is my plan:
Nutrition:
1. Last slide of pizza was this morning. No more pizza before race.
2. From now until race, eat only fruit.
3. Hydrate through remainder of today and continue tomorrow morning.
Actual Running:
1. Tonight: Trot 2-4 miles at HR no greater than 130BPM. Walk whenever that figure is exceeded. Throw in some 200M accelerations.
2. Pre-race warmup: Trot ~10 minutes as above. Throw in some ~200M accelerations.
Other Training:
1. I've done ~1,000 miles of cycling over the past 10 weeks.
2. Have not done any running for at least the past 6 months.
Along with the fruit, I'd want to get some lean protein in there too.
Of course, be careful on those 200m accelerations and don't ignore any pains that might lead to injury especially in plantar, achilles, and knee.
Any stretching? Let us know how it goes. Good luck!
Couch to 5km in 18 Hours Race Report
Saturday 25-June-2016
I having executed my 18 hour training plan pretty well (ate no more pizza after decision to race). I did my planned warmup. Subjectively, my running gait felt completely uncoordinated. Whatever momentum one stride created was immediately lost when the next began.
I took off at a 7m00s pace and held it for a solid half mile. At that point I felt a stabbing pain in one thigh. It was a really unique pain in my lifetime experience of pain. I kept running anyway. At about 3/4 mile, another stabbing pain appeared, this time directed at my other thigh. At that point I began walking. Before I made it to the first whole mile, two passing runners ask "Are you okay?". Yes, TWO! A life time best for me.
Not wanting to be a burden and make anyone wait for me, I turned around and walked back. Had a good laugh with the race directors.
Took Sunday off. Ran 5km yesterday and it felt pretty good, with running gait improving from beginning to end of run. Pace was 11m10s with sustainable heart rate.
I'm going to keep up the running. It will be interesting to see the rate of improvement. Wish me luck!
Over40AsWell wrote:
Colder and wiser how did you ramp your training up over those 15 months? After not running for 15+ years I was up to 220b (6'2") I've been running about a year now super low key 3x a week down to 195lb and thinking of trying to ramp up the training a little bit. Right now I think I could run around 21:00. No grand ideas but I'd like to get under 20:00 this next year.
I dropped weight before I started running again (195 to 170), but I should have started running earlier. I started reading Magness's blog and LRC before my first 5K, but I should have started that earlier, too. I've now also read Magness's book, Daniels, and McGill. There is a lot of useful information in all 3, but I learned the most from Magness. The most important thing I had to figure out on my own was how many workouts I can tolerate per week without getting injured (2, including a long run), how much volume I can add each week without injury (3 miles and two minutes of intensity), and how many weeks in a row I can build or maintain mileage before I need a down week (3).
In any case, my build up went something like:
Months 1-5: from 0 to 20 miles a week, from 3 to 5 days a week. The idea of running a 5K crosses my mind.
Months 6-10: from 20 to 30 miles a week, from 5 to 6 days a week, doing the workouts I remembered from HS. First 5K crashes and burns in 21:00+.
Months 11-13: from 30 to around 40-45 mpw, max around 50. I started doing split tempo runs and a long run every other week, maxed out at 15 miles, with some 5K-specifc workouts towards the end. Result: 5K in 19:30, and overuse injuries.
Months 14-16: Low mileage while I recovered and dealt with life issues.
Months 17-22: A slow, slow buildup from 20 to 50+ mpw, adding just 3 miles each week and backing down the mileage every fourth week. Tempo run buildup from split 10 to split 30 minutes, adding 2 minutes per week. Some 5K specific work beginning in month 19, and some 3K pace intervals in month 21. Result: 5K around 18:10 (17:40s on a short course), and some fried legs. In my goal race in month 22, around 18:00 (17:30s on a short course), good enough for 1st overall.
After 3 months of recovery, I'm now thinking about building up mileage again and trying a HM in the fall. I'm still trying to figure out how to build up 3K-pace and faster intervals without injury or overtraining, with an eye on running a track 3K or road mile a year from now.
DahOneWhoCannahType wrote:
Couch to 5km in 18 Hours Race Report
Saturday 25-June-2016
I having executed my 18 hour training plan pretty well (ate no more pizza after decision to race). I did my planned warmup. Subjectively, my running gait felt completely uncoordinated. Whatever momentum one stride created was immediately lost when the next began.
I took off at a 7m00s pace and held it for a solid half mile. At that point I felt a stabbing pain in one thigh. It was a really unique pain in my lifetime experience of pain. I kept running anyway. At about 3/4 mile, another stabbing pain appeared, this time directed at my other thigh. At that point I began walking. Before I made it to the first whole mile, two passing runners ask "Are you okay?". Yes, TWO! A life time best for me.
Not wanting to be a burden and make anyone wait for me, I turned around and walked back. Had a good laugh with the race directors.
Took Sunday off. Ran 5km yesterday and it felt pretty good, with running gait improving from beginning to end of run. Pace was 11m10s with sustainable heart rate.
I'm going to keep up the running. It will be interesting to see the rate of improvement. Wish me luck!
I was wondering how it went. I'm not surprised by the pain. Keep it up! Avoid injuries, and good luck!
colder and wiser wrote:
I dropped weight before I started running again (195 to 170), but I should have started running earlier. I started reading Magness's blog and LRC before my first 5K, but I should have started that earlier, too. I've now also read Magness's book, Daniels, and McGill. There is a lot of useful information in all 3, but I learned the most from Magness. The most important thing I had to figure out on my own was how many workouts I can tolerate per week without getting injured (2, including a long run), how much volume I can add each week without injury (3 miles and two minutes of intensity), and how many weeks in a row I can build or maintain mileage before I need a down week (3).
In any case, my build up went something like:
Months 1-5: from 0 to 20 miles a week, from 3 to 5 days a week. The idea of running a 5K crosses my mind.
Months 6-10: from 20 to 30 miles a week, from 5 to 6 days a week, doing the workouts I remembered from HS. First 5K crashes and burns in 21:00+.
Months 11-13: from 30 to around 40-45 mpw, max around 50. I started doing split tempo runs and a long run every other week, maxed out at 15 miles, with some 5K-specifc workouts towards the end. Result: 5K in 19:30, and overuse injuries.
Months 14-16: Low mileage while I recovered and dealt with life issues.
Months 17-22: A slow, slow buildup from 20 to 50+ mpw, adding just 3 miles each week and backing down the mileage every fourth week. Tempo run buildup from split 10 to split 30 minutes, adding 2 minutes per week. Some 5K specific work beginning in month 19, and some 3K pace intervals in month 21. Result: 5K around 18:10 (17:40s on a short course), and some fried legs. In my goal race in month 22, around 18:00 (17:30s on a short course), good enough for 1st overall.
After 3 months of recovery, I'm now thinking about building up mileage again and trying a HM in the fall. I'm still trying to figure out how to build up 3K-pace and faster intervals without injury or overtraining, with an eye on running a track 3K or road mile a year from now.
Great information, colder and wiser. Thanks!
Good luck with your half, track 3k, and road mile! Keep us posted.
asbelk wrote:
It's clearly a long-term goal. Losing the weight is the obvious first short-term goal. Nobody is suggesting a 16 or 17 5k at 250 pounds regardless of age.
Alex Viada ran a 16:07 5k at 230 lbs with a permanently detached hamstring on the same day he front-squatted 495 lbs.
He only started running in his 30s and only runs a couple times a week.
http://i.imgur.com/wTpOQpV.jpghybrid athlete wrote:
asbelk wrote:It's clearly a long-term goal. Losing the weight is the obvious first short-term goal. Nobody is suggesting a 16 or 17 5k at 250 pounds regardless of age.
Alex Viada ran a 16:07 5k at 230 lbs with a permanently detached hamstring on the same day he front-squatted 495 lbs.
He only started running in his 30s and only runs a couple times a week.
http://i.imgur.com/wTpOQpV.jpg
Dude's my hero. I'll hit the dark chocolate milanos hard again. Maybe that's my ticket.
I'm the poster formerly known as asbelk and will post under the registered name parrhesiates.
My workouts are still proceeding well. Today, I did a workout from Daniels' white plan, phase 2: 3 min easy, 3 min walk, 6 x (3 min easy, 2 min walk), walk recovery. Snappy stride not a hobby jogging shuffle. Streteched hips, hams, and calves well afterwards and used The Stick on my hams and calves. Recent plantar and insertional achilles pain is subsiding. Weight is slowing coming off, 244 this morning.
Carry on!
Going well so far. Took a week off for shin splints, which appeared after doing strides too hard.
Weight is down to 230. Running 20 mpw. Just waiting working on the weight.
I'll get this 15!
parrhesiates wrote:
Going well so far. Took a week off for shin splints, which appeared after doing strides too hard.
Weight is down to 230. Running 20 mpw. Just waiting working on the weight.
I'll get this 15!
moran
