My weight at the start of September was 260 lbs (Body Fat 31.5%) which was the heaviest I have ever been.

I started back up on September 5th, 2006, after 2 years of not running. Missed all of October with a twisted ankle. On November 12th, 2007, I weighed 255 lbs.

As of May 17th, 2007, I am currently down to 206 lbs (Body Fat 24.0%) and just recently ran a 5k at a 6:53 pace (21:24). I have lost 54 lbs and 24% of my body fat. My age is 41 and my height is 5'11". I have run 600 miles so far this year.

Races
November 23, 2006 Turkey Trot 5 Miles 47:53
December 2, 2006 5k Santa Run 27:28
December 9, 2006 Jingle Bell 5k 27:19
January 27, 2007 5 Mile Trail Run 54:13
February 10, 2007 Frostbite 5 miler 41:46
March 3, 2007 Strides of March 5K 24:01
March 10, 2007 Cavalier 5k 24:36
March 17, 2007 St Patrick 5K 23.24
March 25, 2007 Heart Mini-Marathon 15 K 1.22.05
March 31, 2007 7 Mile Trail Series run 79.07
April 7th, 2007 Save a Life 5K 23.12
April 11th, 2007 Helke Park 5K 23.21
April 14th, 2007 10K Trail Race 56:45
April 21, 2007 Sugar Maple 5K 23:24
May 5th, 2007 Derby Day Dash 5K 22.36
May 9th, 2007 5K Trail Race 25:16
May12th, 2007 Memorial 5K 21:24

At the pace I am going when would I expect to break the 20:00 barrier? I am hoping to break 21:30 again this weekened. I have a couple of training runs in the middle of the week wich would have me believe that I could break 21:00. I never feel 100% for a race because of my training. I wonder if I took a week off and tried a 5k, If my time would substantially drop. My training log, photos and race details are posted on my website runwalkjog.com



http://This message has been edited by runwalkjog (edited May-18-2007).

quote:<HR>Originally posted by runwalkjog:
My weight at the start of September was 260 lbs (Body Fat 31.5%) which was the heaviest I have ever been.

I started back up on September 5th, 2006, after 2 years of not running. Missed all of October with a twisted ankle. On November 12th, 2007, I weighed 255 lbs.

As of May 17th, 2007, I am currently down to 206 lbs (Body Fat 24.0%) and just recently ran a 5k at a 6:53 pace (21:24). I have lost 54 lbs and 24% of my body fat. My age is 41 and my height is 5'11". I have run 600 miles so far this year.

Races
November 23, 2006 Turkey Trot 5 Miles 47:53
December 2, 2006 5k Santa Run 27:28
December 9, 2006 Jingle Bell 5k 27:19
January 27, 2007 5 Mile Trail Run 54:13
February 10, 2007 Frostbite 5 miler 41:46
March 3, 2007 Strides of March 5K 24:01
March 10, 2007 Cavalier 5k 24:36
March 17, 2007 St Patrick 5K 23.24
March 25, 2007 Heart Mini-Marathon 15 K 1.22.05
March 31, 2007 7 Mile Trail Series run 79.07
April 7th, 2007 Save a Life 5K 23.12
April 11th, 2007 Helke Park 5K 23.21
April 14th, 2007 10K Trail Race 56:45
April 21, 2007 Sugar Maple 5K 23:24
May 5th, 2007 Derby Day Dash 5K 22.36
May 9th, 2007 5K Trail Race 25:16
May 9th, 2007 Memorial 5K 21:24

At the pace I am going when would I expect to break the 20:00 barrier? I am hoping to break 21:30 again this weekened. I have a couple of training runs in the middle of the week wich would have me believe that I could break 21:00. I never feel 100% for a race because of my training. I wonder if I took a week off and tried a 5k, If my time would substantially drop. My training log is posted on my website runwalkjog.com<HR>

Great job so far! Very well done.

I do know it gets a bit harder at this point. You are right around where I'm at (I haven't lost quite as much weight, but still quite a bit as well) for a 5K time.

I would just keep focusing on losing any extra weight necessary, and you might find that breaking 20:00 will come naturally. (Given your progress thus far!) As for tapering for a 5K, I might take the day off before a 5K, but generally I just run easier miles in the week leading up to a race. Cut the intensity some, and maybe mileage, depending on your schedule and what you feel is appropriate.

Another thought is simply to not run so many races. Pick a race every 3 or 4 weeks instead of racing every week. That would be a taper in itself.

quote:<HR>Originally posted by Docster:
Great job so far! Very well done.

I do know it gets a bit harder at this point. You are right around where I'm at (I haven't lost quite as much weight, but still quite a bit as well) for a 5K time.

I would just keep focusing on losing any extra weight necessary, and you might find that breaking 20:00 will come naturally. (Given your progress thus far!) As for tapering for a 5K, I might take the day off before a 5K, but generally I just run easier miles in the week leading up to a race. Cut the intensity some, and maybe mileage, depending on your schedule and what you feel is appropriate.

Another thought is simply to not run so many races. Pick a race every 3 or 4 weeks instead of racing every week. That would be a taper in itself. <HR>

Could one of the reasons for time improvement be the number of races I have been running? I really don't do speed training except for the races.

A chart I am looking at (by Bob Glover) states that I could improve my 5K time by 1:15 for every 10 lbs I lose. If this is correct by the time I reach my goal weight of 160lbs, I should be able to run a 16:00 5K. Could this really be accurate? So far it looks like I am on track with the chart. I have dropped 6 minutes with the loss of 50 lbs.

http://This message has been edited by runwalkjog (edited May-18-2007).

It really isn't that difficult to break 20 if you are in reasonable shape. If you can run 6 miles without stopping, you can probably go under 20. Aim for about 30 miles a week with three speed sessions. A recommended speed session is 3xMile ten seconds under goal pace, with 2 minute rest.

What it takes is a bit of determination and hard work. I'm about 4 minutes under it now, but when I was trying to break 20 I found that adding a little bit of hard work would get me there. I'm not very genetically talentedstarted around 22 minutes on a month of training, took me 3 months to get whre I am now.


Eat right, do more speedwork, add 10% to your wpm. then you're there.

Edit: RUNWALKJOG, I run around that and I'm 145 at 15. It takes ALOT more than ten pounds to lose 1:15, and to run 16:00 you better start doing about 90 miles per week. good luck.

http://This message has been edited by charlieeee (edited May-18-2007).

I ran the Miamisburg, Ohio Spring Fling 5K today hoping to break 21:30 again. Last week was not a fluke since I ran the exact same time again today, which was 21:24. I think I could have been under 21:00 if I paced myself better. I led the race for the first mile (uphill) in 6:28. The next spits were 7:12 (flat) with the last mile (mostly downhill) in 6:59. The last tenth was :44. My weight was at 213 lbs at the start of the race (7 Lbs heavier than A few days prior to the race). I am hoping to break 21;00 next weekend and 20:00 within the next month. Is this unrealistic?

Well I am ready to run a 5k tomorrow on a very flat course.

The weather site is calling for temps of 60 degrees at race time with a wind at 10mph. I could not ask for much better than this.

On June 1st I am scheduled to run this same course again so I will get 2 cracks at a very familiar course. I should be able to lower my time some more.

The course is 2 loops around a 2.5 km block. I am thinking how I want to attack this race. I am looking to run comfortably fast on mile 1 as I did in a training run last week (which I hit a mile in 6:35 even though I ran the last 1/2 mile into a stiff 15mph headwind). So I am hoping for 6:30 or below for mile 1. I would be right on target with a time anywhere in the 6:20's.

Once I get to mile 1 I will kick into concentration mode. I will attempt to put more effort in which I am looking to propel me to a 13:00-13:05 two mile time.

Mile 3 is the last one so I want to keep concentrating for the 1st half of it though my body will tell me to slow. I am looking forward to the last 1/2 mile of this race. I am going to try to put the hammer down and slice time in the last km.

The last 2 weeks I ran 20:22 and 20:28 so I don't think there is any reason I cannot be consistent in that range. With a flat course and good temps I might be seeing a new PR then on June 1st I can break the 20 barrier for good.

quote:<HR>Originally posted by Tchuck:
Good luck Michigan. You will do fine.

I have my half tomorrow, temp should be 50-55. I would prefer 45 but can't complain......

<HR>

There is a half-mary in Lansing in September I might run. My dream time would be 1:30 but I have never run that far yet (furthest run was 12 miles). If I ran it today I would probably aim for 1:35.

You have a good time as well I appreciate the kind word and know what you mean by it.

Good job Michigan. Sounds like you ran a smart race. Way to get under 21 min. and find some targets to pass or stay with.

I think you will do better next time. The wind can affect performance. It certainly was deflating for me today for my half as I was ready to make a move to break 1:30 with 5K left only to face a 20mph wind. No way. Couldn't hold the pace I needed to but still PRd.

20:00 is very possible in 12 days with everything clicking. Do you run the day before the race???? What does your taper (or not) look like?? Just curious of a way to mix it up to help you peak out.

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Todd[/URL" target="_blank">

http://This message has been edited by Tchuck (edited May-21-2007).