Introduction

joedfro

Hello

I was referred to this group because of a question i had in another group and I am looking forward to hearing about others experiences and hopefully gain some advice because I have almost absolutely no direction.

As a 41 yold male who has been sedentary since separating from the military many years ago..(2000).. I had finally woke up and got mad at myself for letting things get this way..(July 3, 2013 was starting point of this journey). I started walking, then stumbled upon C25K app while looking at tracking apps for my phone and began that program.

I am much slower than i was 15 years ago, but I feel I got this and signed up for a half marathon in 32 weeks..I am on week 6 of the C25K program and I have not had much trouble since the first week.

I have run as much as a 15K(about 18 years ago) but was in a physically demanding occupation in the miliary and conducted many road marches. I regulary ran the 2 mile PT test around 11 minutes during my time in, and while I am in severe doubt that I could reach that level, I really want to increase distance and speed asmuch as my body will allow.

Sorry for rambling on, but I am lost where to go...I downloaded My Asics app and filled in some information, such as that I can run for 20-30 minutes and it has spit out a 32 week plan, that I am doing currently with C25K, where I have been substituing my preconditioning runs with those from C25K.

Thank you in advance for any help or advice and support...

WebbyShoo

Hello! I just wanted to say welcome to the group, while I'm not much for helping with setting up training routines I am supportive of people catching the running bug. I honestly don't run on a schedule and do so more based on feel, it works for me right now. There are many other experienced runners here who might be able to guide you along your way, bumping so he can make some running friends. Your schedule looks good, ample rest, not too much too soon. Namaste!

joedfro

Thank you Webby for the response!

joedfro

OK...umm, does anyone have a good place I could dig around in to find an effective way to accomplish this goal? I am not looking for someone to tell me when, what, and where to run...just looking for tried and true methods to prevent injury and make sure that my goal is reasonable given my age as far as timeframe and the such.

thanks

I only ask this because their seems to be several ways(programs) and it is the internets after all

buttonfeet

Hey there. Welcome to the group and congratulations on your journey. You've already done the hard part: get started.
There are countless programs out there to get moving and most of them are great. The key is to stick to the plan as best as you can. I use SmartCoach by Runner's World. Every time I used it, I ran my fastest marathons and my endurance went through the roof.
Whatever you choose, I'm sure you'll do great. Best of luck!

CarsonRuns

Break it down to brass tacks for me.

What does your running schedule look like right now? How many days a week and how many miles?

What is your primary goal? Where do you want to go with your running? Do you want to lose weight, run a good 5K, run a half marathon, just run for fun and fitness?

My suggestions will vary depending upon the answers to these questions, and your answers may likely spawn additional questions.

joedfro

thanks carson and button...

OK, here it goes...My goal is to become as fit as I can considering my age, run 2-3 half marathons a year..gradually improving times with 5 and 10k thrown in for fun

I can run 4 times a week, but have been strict about adhering to the C25K program so I have been running 3 times a week; right now I am following runDouble C25K and tomorrow will be W6D2...I would like to launch into training for my first half on May 10, 2014.. run for both fun and fitness...I was 192 lbs on July 3 this year, now at 159, looking to get to about 140-145. I'm 5'8".

I have not had any trouble with C25K, although I have not run since late 2000.

Here is a snapshot of recent training...After the 20 minute run, i felt good and that pace I could have carried a lot longer.. although it was more than "comfortable", but not difficult at all.



I am willing to share my logs on runtastic and rundouble if that would help any.

davemunger

I would suggest adding some walking to your routine. The most common mistake new runners make is to run too hard too soon. Walking delivers nearly all the fitness benefits of running, especially when you are first starting out. Here's a blog post I wrote about it, based on legendary running scientist Tim Noakes' work:

http://sciencebasedrunning.com/2011/08/noakes-on-starting-out-in-running/

This image should give you most of the information you need:

CarsonRuns

Okay, so to summarize, you are running 3 to 4 days a week for 2 to 2.5 miles at a pace between around 9:30 and 10:30 per mile.

So that would be weekly mileage between 6 and 10 miles, but more likely around 7 or 8 miles per week.

You will hear the axiom "increase your mileage by no more than 10% per week", but I believe that this is too aggressive for two reason. When you extrapolate the mileage out, it actually increases pretty quickly. From the top of my head, I think it doubles in 9 weeks or so, which is too fast. The other problem with the 10% rule is that there is no cut-back week mentioned, nor even a "stand pat" week for the body to get used to the new mileage.

I prefer to use the guidelines proposed by running coach Jack Daniels which is to increase your mileage by one mile for every day you are running, then hold at that level for 2 to 3 weeks, then cut back for a week, then increase again. So, in your case, let's use 8 miles, 3 times per week. This would mean that you can increase your weekly mileage by 3 miles. These three miles can either be broken up over the existing days that you are running, by adding an additional day or a combination of the two. So, you would be at 11 miles per week for 3 weeks, then drop back to 8 miles for one week. Then, if you were to increase again and you spread those miles out over you existing 3 runs, you would add 3 more miles to bring your weekly total to 14 miles. Let's say at this point you add a 4th day of running. After 3 weeks at this level and one cut-back week, you would be ready to go to 18 miles.

If it were you, I would work toward running 5 days per week with a weekly mileage between 25 and 30 miles per week. One of those runs should be a long(er) run, but the length of this long run shouldn't exceed 1/3 of your total weekly mileage (1/4 is better), so at 30, your long run would be 8 to 10 miles. Once you hit about the 20 mile range, I would add in one day of tempo running and one day of doing some strides at the end of one run each week, but you don't need to worry about that right now. Your goal right now is two fold. Increase your aerobic capacity and strengthen all the connective tissues that running stresses. You'll achieve that end with lots of slow, easy, conversational pace miles.

joedfro

thanks carson and dave...think it's coming through now.

Dave...I had been walking only since First of July til 6 weeks ago when I started C25K(6 days a week, started out at 1 mile and then toward the change to C25K was walking 3 miles.

Carson..I also walk 3 miles every sunday and on off days for 30 minutes during my lunch break.

So would you suggest finishing the C25K program? at the end of the program(week 9) it looks like I'll be at about 9-10 miles a week(without he sunday walk of 3 miles), then switch to 12 miles the next week making each run for 4 miles...do for 2 weeks, then cut back to (3) 3 mile runs for a week, then increase to 15 miles..(3) 3 mile runs and add a 4th day with 6 miles?

I think that's what your suggesting...also I would like to keep my 3 mile walk on Sunday(time with wife away from kids)

actually looking back at that asics app screen I uploaded earlier...it looks like the mileage is falling inline with your suggestions.

CarsonRuns

So would you suggest finishing the C25K program? at the end of the program(week 9) it looks like I'll be at about 9-10 miles a week(without he sunday walk of 3 miles), then switch to 12 miles the next week making each run for 4 miles...do for 2 weeks, then cut back to (3) 3 mile runs for a week, then increase to 15 miles..(3) 3 mile runs and add a 4th day with 6 miles?

Yes, I think that's a good idea. If you start to feel weirdness or soreness, you can always cut back a little more to stay healthy.

Also, walking mileage doesn't count toward running mileage. Totally different stresses. Walking will help you recover faster, so walk all you want (within reason, of course. No 100 mile hikes between run days).