This morning's weigh in had me at 235 lbs. I have been doing Tuesday speedwork with some 1/2 and full marathoners. Well, today it was decided by myself and another runner that we were going to see what we could run a mile in. I came in at 6:09. I am 32 years old, male, 6'0" and weigh 235 lbs. What if I could somehow miraculously get down to 200 lbs? What do you think I could run a mile in with all other things being equal?
Big AND Fast is hard to do but I'm trying
ok, that's amazing. As a 235lb 36yo I envy that speed, I'm lucky to see sub 10.
Now, just some random thoughts. If you're able to get 6ish at 235, you've got to have some major muscle strength to propel yourself.
with that being said, what's your Body Fat %? I ask because do you HAVE 35lbs to loose?
I'm around 21%. If I were to drop 10% let's say, then I would drop 24lbs. So that's 211. Since you are much faster than me already, I wonder if your BF is eevn that high. I honestly don't think I'll get to 200 without loosing muscle. If you loose muscle, you're going to loose speed.
Just something to consider. If you do have some excess fat you can shed, you'll gain speed. No question or doubt. BUT at some point you will sacrifice muscle instead and then that's going to be a problem, as it will slow you down.
That's a great mile time! I envy that speed, and I am 100 lbs lighter than you.
I have heard that each pound you lose, you lose two seconds per mile. If that is true, then you would be running around five minute miles!
Actually, it probably wouldn't be quite so good because you would be losing muscle too, but still, you probably can lose some additional time.
Originally posted by Brian McN:
I hate to be the one to ask but how was that mile measured?
I'm glad you did ask. This particular mile was ran on a track at the local middle school. I ran almost completely in the inside lane, remembering only one time that I went into lane 2, and that was to pass my training partner on turn 2 of lap 3. I ran 4 complete laps, starting and ending at the same line on the track, which was coming off of turn 4. The overall distance according to my Timex GPS was 1.059 miles, completed at a pace per mile of 5:49, or 10.3 mph. I don't know of another way to get a more accurate reading on a mile time.
So 35 pounds dropped could possibly equate to a 5:00 mile time. Interesting. Now I have a goal. 35 pounds is going to be hard to lose, but I am going to give it a go. I will continue to increase mileage slow and steady, and keep up on the speed and tempo runs, and (knock on wood) stay uninjured. Maybe quit drinking beer for a while to. Nah. Gotta draw the line somewhere.
pcsrondo, huskydon thanks for the kind words and encouragement. Means a lot. My brother has one of those BMI calculator things that you hold in both hands, and it calculated me at 20% body fat, but that was 4 or 5 months ago. My weight and general appearance, including waist size (38) hasn't changed much since then. I really think that I could lose at least 30 pounds and not lose much muscle strength.
Thanks for the posts and please keep em coming
You never know how far this can go for you. Thirty pounds lighter and all that training that will get you there will pay off in a big way. Stay healthy and be patient with your training. You definately have some talent to work with.
Thanks Brian McN for the kind words. Tonight's workout was a 25 minute tempo. I managed an avg. pace of 7:01/mile according to the GPS, which was a second better than last week. I'd love to run a 20:00 5k this year, But I understand that is another thread entirely. That is one of my goals. Wonder how close I am. I'll check it out on McMillan.
Let us know how it goes. I started out at 225 and now am 192. I found that the weight came off without much effort as I slowly increased my mileage. Rather than the 10% rule I think it came out to more like a 1% increase per week. After three years I'll run 100+ a week during my base period. I learned the hard way to be patient and not to jump into anything too quick but also not to back off. It's hard to balance the two.
Good point - when training for SPEED you have to be extra cautious about injury.
I'd just go overboard on recovery steps.
- sufficient sleep
- sufficient hard/easy/rest day cycles which work for you and where you are at
- ICE every night
- AntiInflams after hard days (internal version of ice, basically, but YMMV use with caution some people this will rip a hole in their stomache)
- work on the "contrary" muscle groups. This is the bane of all runners - you get too strong in one area and the contrary muscle group is too weak, relative, because it's getting no attention. This causes a muscle imbalance which would then lead to injury. Cycling is a good "contrary" sport to running as it works many of those muscles. Just a thought.
- diet - I would be certain to use a recovery drink or proper natural food mix (don't ask me, I'm lame just use recovery drink - easier) post hard efforts. this will refuel your glycogen stores faster, provide you with antioxidants, and help you basically recharge faster so you gain the most from each workout
good luck, keep us appraised of your progress, I'm excited and motivated to hear big-breatheren hitting these kinds of speeds. I'd almost given up hope of sub8's for me...
Originally posted by danimal97tj:
My brother has one of those BMI calculator things that you hold in both hands, and it calculated me at 20% body fat, but that was 4 or 5 months ago. My weight and general appearance, including waist size (38) hasn't changed much since then. I really think that I could lose at least 30 pounds and not lose much muscle strength.
Get a caliper test and repeat it every few months by the same tech. They're cheap, easy, and most health clubs with a "wellness" program would offer it. Far more accurate than the handheld deals. Those are a good weekly checkin type of thing, but are so easily effected by hydration that is makes them somewhat useless.
Ok thanks, will check into that. Our baby was born on Saturday, 7/7/7 at 7:17 pm.!! Lillian Clare..and she is so beautiful. 8 lbs, 12oz, 20". Just the perfect bundle of joy.
Needless to say, I didn't get my 7 mile long run in on Sunday. But I did get in an easy 3.5 miles yesterday before I had to get back to helping momma and baby. I have a 5k coming up this weekend, we'll see how it goes. 20:41 or better would be a PR.
Vo2 Max Calc
6:09 @ 235 (106.8 kg) = 47.1 VMax = 5,031 MMo2
Take 5,031 divided by 91kg (200#) = 55.2 VMAX
a 55.2 VMAX = 5:20 mile
This is the maximum that you can expect. Because we all ahve some level of ineffeciency in our running, depending on your level you it could be a little of a lot less improvement.
As one writter brought up - This calculation assume that you reduce weight without losing any muscle. I would say the likely range is 5:30-5:40 mile time @ 200#.
PS - Lose the weight and see
Clydesdale does not have to mean slow and skinny does not mean fast, but weight is a handicap to performance.
I continue to struggle on - knowing I will never reach my full potential @ 205# - I need to get to 165-170 (6'3).
You can be big and fast - but not the fastest you can be. You should be excited at the potential that lies within you, keep training hard and find it.