I have accepted a 5K race challenge – help needed!

Pavel66

A few months back a friend challenged me to a chin up comp for €50. He pulled out and said he would just give me the money as he didn’t think he could beat me! I told him to forget about the money, but he said he couldn’t do that. In any event, he has offered to pay me now or go double or quits on a 5K road race.

I stupidly accepted his challenge! The race is to take place in early July. My opponent (who is 31 years old) is not a competitive runner or anything, but he would regularly do 5 mile runs in training. My current status is that I am 45 years old, weigh 102kg (with a good bit of fat) and I haven’t run a step in over 20 years! I do lift weights (see my training log “531 for middle aged fat guys”).

My opponent said he is 100% confident of victory. Now for the questions

1. Am I an idiot for agreeing to this?

2. I just realised that the only training shoes I have are the converse chuck taylor’s I lift in. I presume I need proper running shoes?

3. Any particular type of shoe recommended for a “heavier” guy like me?

4. Is it better to train on grass than on the road?

5. Could I get by on 3 days a week running?

6. Would it be better to do interval type training or just stick to running a certain distance at the same pace, or a combination of both?

7. I am obviously going to keep lifting, but should I alter the type of lifting e.g. different exercises or rep schemes to compliment the running?


Thanks in advance for any help.

d'Oracle

Pavel66 wrote: »

A few months back a friend challenged me to a chin up comp for €50. He pulled out and said he would just give me the money as he didn’t think he could beat me! I told him to forget about the money, but he said he couldn’t do that. In any event, he has offered to pay me now or go double or quits on a 5K road race.

I stupidly accepted his challenge! The race is to take place in early July. My opponent (who is 31 years old) is not a competitive runner or anything, but he would regularly do 5 mile runs in training. My current status is that I am 45 years old, weigh 102kg (with a good bit of fat) and I haven’t run a step in over 20 years! I do lift weights (see my training log “531 for middle aged fat guys”).

My opponent said he is 100% confident of victory. Now for the questions

1. Am I an idiot for agreeing to this?

2. I just realised that the only training shoes I have are the converse chuck taylor’s I lift in. I presume I need proper running shoes?

3. Any particular type of shoe recommended for a “heavier” guy like me?

4. Is it better to train on grass than on the road?

5. Could I get by on 3 days a week running?

6. Would it be better to do interval type training or just stick to running a certain distance at the same pace, or a combination of both?

7. I am obviously going to keep lifting, but should I alter the type of lifting e.g. different exercises or rep schemes to compliment the running?


Thanks in advance for any help.

1. No, you are a legend for agreeing to it.

2. I wouldn't run in Chucks.

3. No idea. But I'd imagine cushioning might be a good idea. Ask in the A/R/T forum.

4. Dunno. Is the race gonna be on the road? Maybe start on grass and move on to the road. Ask in the A/R/T forum.

5. Couch-to-5k is a 3 day a week plan aimed at getting your to 5k from no experience. Over 9 weeks. Its very popular. http://www.coolrunning.com/engine/2/2_3/181.shtml

6. As above, a lot of folks say that its a good plan. I'll be running it myself later in the year. Probably.

7. I'd imagine just rein in the lifting and "Maintain" or whatever.

Slogger Jogger

Check out the Athletics forum which has lots of advice for new runners starting off. Best of luck.

Pavel66

Thanks guys, I will check out the athletics forum.

D'Oracle, I will probably become a legend on boards when I die of a heart attack on my first run :cool:

Oryx

I didn't use c25k myself but it is highly recommended. My advice: get good running shoes, that suit your feet. Start regular runs but easy at first so your body adapts without injury. Three runs is good at first, you can do more as you improve. A mix of steady running and speedwork will be needed to get your pace up, but the key thing first is to get your body used to it. Run for the conditions of the race. If its road running you do that, cross country, get yourself training offroad. What kind of times can your mate do? What do you have to beat?

Pavel66

Oryx wrote: »

I didn't use c25k myself but it is highly recommended. My advice: get good running shoes, that suit your feet. Start regular runs but easy at first so your body adapts without injury. Three runs is good at first, you can do more as you improve. A mix of steady running and speedwork will be needed to get your pace up, but the key thing first is to get your body used to it. Run for the conditions of the race. If its road running you do that, cross country, get yourself training offroad. What kind of times can your mate do? What do you have to beat?

Thanks Oryx. The race will be on the road - probably in the Phoenix Park. Not sure what time he can run - I think he ran a 10k in 50 minutes approx.

nice_guy80

that time is beatable, with the correct preparation
however, is beating him more important than finishing??

A few things:

1 - get your running gait analysed for the correct runner. most elverys do this, but some shops are better as serious athletes get their shoes there

2 - proper preparation. you need to get one of those couch to 5k programs and stick to it like glue. if you are already in reasonable shape (not overweight) from lifting then you could progress it on or start on a non beginner one

3 - foam rolling and stretching. If you are going to run 3/4 times a week you need to ensure proper recover for the legs. get into a routine and stick to it.

4 - cross training. doing this will improve your fitness no end - cycling, swimming are two good options, another is the cross trainer in the gym (notice they are all low impact)

best of luck with it

The Guvnor

Pavel66 wrote: »

My opponent said he is 100% confident of victory. Now for the questions

1. Am I an idiot for agreeing to this?

• I'll tell you in July but possibly yes! You did turn down €50.00!:D

2. I just realised that the only training shoes I have are the converse chuck taylor’s I lift in. I presume I need proper running shoes?

• Will probably set you back €100.00 so best case scenario you break even!:D

3. Any particular type of shoe recommended for a “heavier” guy like me?

• Gait analysis and then mad pricey shoes but my opinion would be to get some comfortable shoes which are not all out running shoes but more x-trainers - something with more lateral support for the ankle etc. all IMO.

4. Is it better to train on grass than on the road?

• Where is the race going to take place? Best to be on a similar surface imo. Tarmac harder on you but uneven grass can pose issues as well IMO.

5. Could I get by on 3 days a week running?

• Definitely with some emphasis on speed.

6. Would it be better to do interval type training or just stick to running a certain distance at the same pace, or a combination of both?

• Start off just doing gentle runs to get into the rhytmn of it etc.

7. I am obviously going to keep lifting, but should I alter the type of lifting e.g. different exercises or rep schemes to compliment the running?

• Lighter and higher reps - ideally shift 10-12kgs before the run as well.

Key thing for you to know is how good/fast is the other guy?

Best of luck!


Thanks in advance for any help.

See bold above.

Pavel66

Thanks guys!

Plenty of good advice there...

AntiVirus

Good luck with the preparation for the race!

If things aren't looking good coming up to the race, try spiking his food with laxatives the day before the race