Chasing PRs after a 10-year Layoff

10 year layoff is ez.

Try doing it after 20+ year layoff. That's the real challenge. Managing weight and fending off minor and major injury gets a bit tougher.

alsal2023 wrote:

Try doing it after a 20+ year layoff.

Yeah, no thanks. I kept myself pretty fit during my time away and this still sucks.

Week 13: 42 miles, 6 runs, 4000 ft of gain.

Felt good all week. Just still very aware of how dang slow I am. Could barely hold 6:10 pace on my 10 minute tempo, actually had to start walking toward the end.

Good job sticking with it. Eventually it will get easier. That you can already hold 610 pace on a tempo is a good sign.

Week 14: 42 miles, 5 runs

Feeling great! Slowed my tempo pace from 6:10 to 6:25 and had a fantastic 20 minute tempo with low HR.

As a speed guy (despite my crappy prs, I did split low 1:50's a couple times) Daniels charts have always given me problems. I'd forgotten about that, and now that I've adjusted my paces feel a little more realistic. Definitely need some new shoes though.

Will be away from the internet for 6 weeks. Merry Christmas and see ya'll in 2020.

Nice to see this, I'm in the process of trying to get back into shape myself at 33. Although I don't think I stayed in nearly as good of shape as you did during your time away from the sport.

22twos wrote:

Week 1: 13 miles

Week 2: 20 miles

Week 3: 20 miles

Week 4: 13 miles

Week 5: x

Week 6: 15 miles

Week 7: 26 miles

Week 8: 28 miles, 5km Time Trial- 17:40

Week 9: 30 miles

Week 10: 32 miles

Week 11: 38 miles

Week 12: 40 miles

Week 13: 42 miles

Week 14: 42 miles

Week 15: 17 miles

Week 16: 0 miles

Week 17: 0 miles

Week 18: 6 miles

Week 19: 30 miles

Bought a new pair of shoes in week 13. Shortly after I started having pain again near my groin while running, possibly as a result of the shoes. My armchair diagnosis was a strained abdominal muscle. So after venturing to the track for a sub-5 mile on New Year's Eve --stupid, yes, but I had to keep the 15-year streak alive-- I took 3 1/2 weeks off from running to start the New Year.

I tried to remain active via elliptical and bike during my time off. But hey, I'm just happy that it wasn't another hernia. I did use the off-time to hammer the weights and address my anterior pelvic tilt. Weight-wise, I'm up to 175 lbs now and would like to put on another 5. I think sub 16 at 180 lbs would be a cool accomplishment.

Week 19 I did a 5k tempo in 18:15. So that was an encouraging result and solid step forward. Year 3 of the attempted comeback (yikes, this is taking forever) is going alright so far.

Week 20: 35 miles, 2500 ft gain.

Picked up a stomach virus this week. Most of my runs were short loops around my apartment so I could keep the bathroom as close as possible. Ended up using it 4 times during a 4-miler yesterday...

Also managed to fit in 6 lifting sessions.

After weeks of only managing 3 mile runs daily on the treadmill at 8 minute pace, I did a nice 5 miler on Saturday, followed up by an 8 miler on Sunday.

I'm lifting 5 times a week M-F and on a diet. I got all the way up to 23lbs before I started counting calories again and now am down to 218lbs.

Will keep dieting, running, lifting, and increasing my mileage. Looking to do my first race in April.

keep going man, good read.

im trying to chase some goals too. 1.) HM PR (1:33), 2.) Sub 5 mile by this summer, 3.) Marathon this fall. Ran a 1:40 HM this past fall on minimal miles (avg 25-30), and a max long run of 11 miles.

Ran 22 miles this last wk, long run (lol) of 6.2 miles

Going to start integrating treadmill speed training to get the legs used to turning over faster, as well as some strength training. Weight is an issue, about 12lbs heavier than previous racing weight.

Week 21: 0 miles

Week 22: 0 miles

Hurt myself again.

I went for a jog w/ the wife, and during the run I suddenly felt... just strange, I guess. Not in pain, no noticeable tightness anywhere, but I just knew something was about to happen. Sure enough, 200 meters later I pulled the same muscle again. So yeah, I guess I'll be back with updates in a month or so.

Nice work Conite (and ohia) glad you're still getting after it.

Did 33 miles last week. Bunch of them were run on the treadmill at 8 min mile pace for 3 miles. Did a slow Sunday long run of 10.11 miles averaging 10:08 on strava.

Funny how those 3x8 min miles on a treadmill feel much harder than 16 milers at 6:12 pace used to be many years, and 50 lbs lighter ago.

During two recent comeback attempts, I strained my calf bad and missed weeks of running. This time I'm being extra careful, especially before my long runs, using calf socks, a muscle massager, and foam roller. Hopefully, as I continue to drop weight it will put less stress on my calf as well.

Week 2/3-2/8

Monday: am: 1.81 miles with dog pm: 3.2 miles 25:39 (treadmill) + lift

Tuesday: 1 mile pm in 8 mins (treadmill after late work event) and lift

Wednesday: 3 miles 23:47 (treadmill) + lift

Thursday: 3 miles am easy with dog, 3 miles 23:29 (treadmill) and lift

Friday: Treadmill 3 miles 23:40

Saturday: 5 miles avg 10:52 (first 2 miles with dog) pm 3 mile on treadmill slow walking and occasional picking it up (not counting toward mileage)

Sunday: 10 miles avg 10:08 pace (slow but felt good to put a decent distance in)

Quick Update...down to 212 pounds.

Last week training

Mon - off..dead after sister's wedding + traveling..light jog with dog

Tuesday - 3 miles at 7:41 pace + lift

Wed - 3 miles at 7:32 pace + lift

Thurs - 5 miles at 8:47 pace + lift

Friday - 3 miles at 7:36 pace + lift

Saturday - 10.4 miles slow at 10:15 mile pace (first half fast, died during second)

Sunday - 5.10 recovery run at 9:55 pace

29.5 miles and lost some weight. I'm going to concentrate on losing weight hardcore for the next two months. I know my running will suffer, but it will be worth it in the long run to get this weight off me and be able to train/race at my racing weight. I'm also being very careful with my calves that have given me trouble the last couple of years. I've been wearing calf socks on long runs, using a roller on them before runs, and using an electronic massager to work them out.

Week 23: 0 miles

Week 24: 0 miles

Week 25: 15 miles

Well, I started running again after about a month off. I'm not fully healed though, and I can feel weakness in that same area of my abdominal/groin area. But nothing overly painful. Still trying to do strengthening and abductor work, still unsure what's wrong with me. Overall, just happy to be running again.

Week 26: 30 miles

5 lifts, 5 runs. Tipping the scales at 180 lbs now, super excited with that.

Week 27: 40 miles

Obvious negatives aside, I've enjoyed the heck out of the quarantine. Without the daily 2-hr round-trip commute and additional obligations my day feels twice as long. I'm reading and writing a lot, connecting with old friends and family (digitally), taking naps, and now also running some solid miles. Does my hamstring feel as if it will rip right off the bone with every step I take? Of course it does, but that's an easy fix.

Yes, it's year 3 of the comeback. Yes, I'm slower today than when I first decided to do this. Yes, Letsrun is slowly and systematically being infiltrated and taken over by right wing groups from both /r/thedonald and the Russian Troll Brigade. But all of that can be reversed! Well...at least the first two.

Hope training is going well for the rest of you.

Just had a great time reading this thread. Rooting for both of ya!

Week 28: 34 miles, 3000 ft of gain, 9 mile long run

Week 29: 40 miles, 3000 ft of gain, 10 mile long run

Week 30: 44 miles, 3000 ft of gain, 11 mile long run

There's a park across the street from where my place. It has flat concrete kilometer loops, some dirt trails, and an over-sized track. Great place to train year round. However, I've been unable to run there for a couple weeks now.

It seems the whole city is out exercising. Which is normally a great thing, but...it's legit like the first miles of a marathon out there. The wife and I took a walk one evening and runners were passing so closely that a few actually brushed shoulders with me. There's cricket and soccer matches going on in the park, families having picnics, and all of this while we're on a very strict lock-down. Madness. So anyway, I've been getting out of the city and taking long, slow night runs in the country.

I've been the hamstring a heavy diet of uphill running to ease stress on it, and it is feeling better. Groin is just alright at the moment, with symptoms more consistent with osteitis pubis than anything else.

I wrote a book this week. Been thinking about it for years, and something just clicked for me this week so I knocked it out.

Hope all is well and that everyone is continuing to chase their goals -running or other- especially now.

Week 31: 12 miles.

Hamstring is wrecked from sitting on a crappy chair while WFH. Decided I won't sit at all next week. There's a dresser around the right height to simulate a desk, so I'll try and use that as a desktop.

Congrats on coming back from your injury. Try stacking a solid box or books on a table to raise laptop height.