2 yrs off, 1 month to train, Fast girl challenged me

Surprise! wrote:

Never Back Down wrote:

Lmao I actually thought about keeping this out but if I wanted a serious plan, which one person gave me, I figured they may need to know that I can somewhat get into fair shape pretty quickly.

If you ran a 1:54 800m at 190 pounds after 3 years off, you know more than 99.9% of the people on this board about running and training.

I honestly wouldn't even pretend to know more than the people who post on letsrun. A lot of you study running, training plans etc. No better place to go for this kind of thing.

Never Back Down wrote:

Surprise! wrote:

If you ran a 1:54 800m at 190 pounds after 3 years off, you know more than 99.9% of the people on this board about running and training.

I honestly wouldn't even pretend to know more than the people who post on letsrun. A lot of you study running, training plans etc. No better place to go for this kind of thing.

Assuming you want a million different opinions from people who all think they are right...

Never Back Down wrote

Thanks man, I'll get on that starting tomorrow.

Based on this one sentence, you have no shot.

The person from the beginning of the thread is me and yes, I got it right. Your only real priority needs to be losing weight while logging as many miles as possible. Try to “stay in touch” with speed through strides and maybe one tempo/CV/whatever the hell you want to call it run each week. And pray.

If you ran 1:54 while 180, you definitely have significantly more speed than this chick. Get some crazy tempos and long runs in, lose weight, then you’ll be set. Just try to keep the race slow and slaughter her at the end. It’s your only hope

So it's Leah O'Connor.

A Dogs Dawg wrote:

So it's Leah O'Connor.

Yeah, that’s who I was implying. I do not really know. Just a hunch. And it would make the story WAYYYY cooler if it was someone “big name” like that.

GBohannon wrote:

A Dogs Dawg wrote:

So it's Leah O'Connor.

Yeah, that’s who I was implying. I do not really know. Just a hunch. And it would make the story WAYYYY cooler if it was someone “big name” like that.

Sorry, it's not Leah. This girl is very recognizable tho. Fresh outta college within the last 2 years.

The man has done little to nothing for a few years. All this jumping into mileage and workouts is crazy talk. Even a little bit of running would be a big stimulus for him.

I'd say to spend two weeks doing some very light jogging with some strides. Maybe work up to 200m strides at the girl's 3k pace within two weeks and then extend from there.

GBohannon wrote:

2 years off isn’t that long. As you seem to know, it’s the weight that will be the issue. Limit your calorie intake to 1800 per day, and run as many easy miles as you can (without getting hurt). Realistically, this will probably be 5-7 miles every day. Go hard once per week. Do strides a few times per week. Pray that the 9:00 girl is nowhere near peak shape. Sleep a lot. Good luck.

The #1 thing is portion control, and stay away from the booze.

Regardless the challenge you should be doing this anyway, then keep in shape and stay at 150 from now on.

Surprise! wrote:

Never Back Down wrote:

Lmao I actually thought about keeping this out but if I wanted a serious plan, which one person gave me, I figured they may need to know that I can somewhat get into fair shape pretty quickly.

If you ran a 1:54 800m at 190 pounds after 3 years off, you know more than 99.9% of the people on this board about running and training.

I basically agree with that last opinion but it does depend on what he has done the last three years.

Let's say he was 6'3" 150' 3 years ago, but went into powerlifting and now cannot get to below 190.

That would mean he is 6'3" 190.' He could still be fast. I know it's unlikely but maybe someone will call me on it and you can make fun of me too~~~LOL!!!

OP: I disagree with the idea of doing as much mileage as you can. You have a month, which is enough time to make actual changes to aerobic fitness.

Sure, daily runs of 5 to 7 miles most days makes sense. But do 2 days a week of work just slower than your best guess at vo2 max, plus add one tempo per week.

Then, add in 3 to 4 days a week of bike workouts. Some 70 to 90 minute rides, some simulations of a fartlek, but on the bike.

This will allow you to massively increase your volume for the next three week with much less risk of burnout or injury.

That last week, remove the cycling and dial the running down a bit to give yourself a bit of an unloading so you are fresh for your 3k.

Race day, force her to lead. Do not feel the need to cover every move if she goes faster than her 3k pace at any point. Otherwise, anything at or below her 3k pace, stick right on her. If you are lucky, she will do all the work and leave you with a kick.

Anyway, those are my suggestions, since you only have a month and no base.

Sdfsdfsdfsdfsdfsdf wrote:

Race day, force her to lead. Do not feel the need to cover every move if she goes faster than her 3k pace at any point. Otherwise, anything at or below her 3k pace, stick right on her. If you are lucky, she will do all the work and leave you with a kick.

do you suppose this lady might be able to read?

Cheers.

A Dogs Dawg wrote:

How many 9:00 3k girls have room in their training schedule to run an all out 3k for a bet?

She won't have to run anything close to "all-out" to beat this fat dude. He'll be like 195 lbs.

If OP could break 5:00 for the mile in a month I'd be shocked

Get into decent shape and just sit behind her the entire way. If you’re there with 100m to go you probabaly have it. There’s no reason to lead even for one step. Also, draft as close as you possibly can.. clip her feet a couple times to make sure your close enough.. plus it’s uncomfortable (and annoying) when there’s only two of you and there’s a dude right on you.. it might make her tense up a lilttle. She may call you a bit** for sitting for 2900m but it’s better than losing IMO.. (plus that’s just racing.. I hate when people complain about someone doing that.. it’s annoying for sure, but you should run to win).

I can incorporate some of this in for sure. When you say add in biking, you mean like a 2 a day right?

Also for the other guy, I went 1:59 in 2 weeks , in 5 weeks 2:30 in the 1k, and after 2 months I went 4:15 in the mile. I think I can break 5 minutes in a month. My problem was I always just got bored after a while or would rather drink and party.

I'll take before and after pics and record the race.