Running for Fitness/Weight loss

ike · 22-02-2008 5:47pm #1

Stats

Age: 37
Height: 6'0"
Weight: 15 Stone 4lbs (6lbs lost since 1st Feb)

Goal:

Weight 13 stone anything!
To run a marathon

Here's bit a potted history...

My only interest is in running, when I was in my late teens/early twenties I was a pretty good middle distance runner once ran a mile in (4:27), but thats a lifetime ago and have lost all my speed/physique etc. I got serious about training in my late twenties and got back into reasonably good shape but about 6 years ago I snapped my achillies tendon and spent 4 months in a various casts and about another 2 months before I could walk without a limp and basically my weight exploed to over 16 stone (and I looked it) then I got serious about walking/hiking long distances and loved the feeling after walking long distances without any distraction.

In 2006 one of the guys in work took up running and I said I'd give it a go and was instantly hooked again, spent that summer training for the Dublin Marathon and got my weight down to 14st (ran a few half marathons), Unfortunately my wife got very sick and the wheels came off my training and much the same story last year.

So this February I am starting on another running/weight loss program.

Here's the basics of my running log to date:

Date Time Distance Average/Mile
03-Feb 0:30:00 3.6 0:08:20
05-Feb 0:25:50 3.1 0:08:20
06-Feb 0:30:00 3.6 0:08:20
08-Feb 0:30:00 3.7 0:08:06

11-Feb 0:24:00 3.0 0:08:00
13-Feb 0:23:22 3.0 0:07:47
15-Feb 0:26:00 3.1 0:08:23

20-Feb 0:31:20 3.7 0:08:28
21-Feb 0:25:55 3.1 0:08:22
22-Feb 0:33:30 4.0 0:08:22

I plan to add some distance next month and keep to a dedicated 4 times a week. I'm familiar with training routines and keeping logs so hopefully i can see this one out. I do a small bit of weight training at home mainly with my own set of 10kg dumbells.

My diet is reasonably good with little or no alcohol or junk food. So for the wieght going to aim for 5lb per calendar month and on the basis of loosing weigh my running should improve..

SUNGOD · 23-02-2008 12:12am

best of luck IKE with your background/expierance you should have the knowledge of training plans and various do's and dont's so with a bit of well deserved luck you should make good progress. look forward to reading your log, best of luck again .
SUNGOD

ike · 25-02-2008 4:55pm

Lunchtime run of 3.5 miles in 27:30 anything under 8 min/mile at the moment is good for me so happy with that. My next weigh in will be the 1st March. I'm already ahead with my 5lb per month target so it will be interesting to see how I start next month...

Roll on long evenings..

ike · 27-02-2008 5:48pm

5 miles today in 40:30 (an mini goal of mine is to break the 40 minute mark for 5 miles) - struggled a bit for the last half mile probably because i have'nt ran 5 miles since last April. Still feels good tho!

Next 'official' weigh in is friday..

ike · 28-02-2008 5:02pm

5km on the threadmill in 25min.

Hoping to head out with a guy frm work on sunday morning to try and break the 40min barrier for the 5 miles - he's a good runner and would conmfortably complete 5 miles in around 33 mins, so he's going to pace me for sub 40.

Jaysus i miss white bread...

Racing Flat · 29-02-2008 12:00am

ike wrote: »

once ran a mile in (4:27)

That's quality - you've great potential, just stick at it and go nice and easy, only gradually progressing. Rule of thumb - don't increase quantity (or quality) by more than 10% a week.

ike · 01-03-2008 2:08pm

Hit the scales this morning at 212lbs (15st 2lbs) thats 8lbs off this for februrary, So I want to weigh in at the end of march at 207lbs (14st 11lbs).

Enjoying the running so need to keep adding some more distance with a steady build up this month..

Odysseus · 02-03-2008 9:53am

Just come accross your log now, good stuff. Best of luck with your training goals, I'm looking forward to reading about your progression.

ike · 02-03-2008 1:05pm

Thanks guys!

Did a 5 miler this mornig in 39:06!

Well pleased didn't feel comfortable at all but the time more than makes up for it, nearly felt like passing out at the end - took a long time too cool down. My own fault didn't hydrate enough before hand.

Feeling good now two hours later - guess i just needed to be brought out of my comfort zone

ike · 03-03-2008 4:16pm

Jebus work this morning feeling like crap - with big dose of the runs and pukes, was expecting the legs to be sore after yesterday (and they are). Skipped work and went back to bed and slept solid til 1 O'Clock, was totally wiped feeling a lot better now.

Hopefully this dose is more of a coincidence than from overdoing it yesterday.

Either way I've only planned a few of easy 3 miles for this week

ike · 04-03-2008 3:35pm

Ran an easy two miles (16:40) this lunchtime, my calves are still a bit sore after Sundays run - so I did'nt want to overdo it. Felt I could have comfortably done another 1 or 2 but better safe than sorry at this stage

ike · 06-03-2008 10:14am

Not much too add...I'm taking a rest today as I definately strained my calf at the weekend still sore to touch, went for a light 3 mile walk last night instead and did about 20 mins weights at home.

ike · 07-03-2008 3:29pm

Calf feeling much better today - was itching to get out for a run so did a 5k at lunchtime in 24:44 - and feeling much better for it. No opportunities to run this weekend as Mrs Ike is working all weekend so have to mind the two junior ike's!

Feeling really comfortable with the 3-4 mile runs so going to add a 5-6mile into the mix each week. Had actually applied for Ballycotton but i missed the deadline by about a week.

ike · 10-03-2008 3:34pm

3.5 miles at lunchtime in 28:09 - trying to keep as close to 8 min miles as possible - its getting a bit easier, want to fit in at least 3 more runs this week. Pushing myself a bit harder has helped as I tend to get too comfortable slogging around at 8:30+ per mile.

I've stabilised my diet and I'm comfortable with what I eat and more importantly what I don't eat

ike · 12-03-2008 3:25pm

4 miles today in 32:08 felt very comfortable. One thing I've done is change my running stride gradually in that I'm taking longer easier strides which for me has made the running more comfortable. I've also increased my arm action which helps to move things along. I've been doing about 20 min of weights at home each evening mainly working on the upper body and this definately helps the arm action.

ike · 13-03-2008 3:16pm

3 miles in 23:50. Ran the first 2 in 16:00 flat and pushed the last mile a bit harder to go under 24:00.

Been looking at my running logs for this year and last year - in 2006 my overall mile average was 8:18 in 2007 is was 8:16 so far this year it's averaging at 8:08. Admittedly I haven't ran further than 5 miles so far, but still its feels like progress is being made.

Will probably do a weigh in at the weekend to see how I'm getting on at the mid point of March. My target for the end of March is 207lbs (14st 11lbs).

I've long hair so I'm getting a haircut at the weekend which should contribute to a few pounds extra lost and maybe a faster mile!

ike · 14-03-2008 3:41pm

Wanted to push myself over 5k, ran the first 1k in 5:00 and upped the pace for the last 4 to around 4:36. Finished in 23:28 which averaged me just over 4:40/Km or 7:34/mile, so I'm well pleased with those figures. More important is the fact that I felt good for nearly all the distance and had a bit more left in the tank.

The fact that I'm approx a stone lighter since early Feb has definately made it easier..

ike · 16-03-2008 2:03pm

Did a mid month weigh in a hit the scales at 14st 10lbs (206lbs) so ahead of my target for the this month. So I might as well aim to be 14st 7lb for the end of March.

I'm on two weeks leave so as I'm not in work my usual running routine will have to be different, going to be running on grass for the next two weeks so that will be a change for the roads.

Concentrating a lot more on the weights routine making sure my technique etc is right, its only about 20mins 5 times per week but definately feeling the benefits of that as well. I'll post up details of the routine at some stage.

SUNGOD · 16-03-2008 3:19pm

hi ike id be interested to see what kind of weights routine you do,as someone who's training consists mainly of just running i would like to see what another runner would use as a weights programme.
i know some of the other logs have excellent routines and advice but i find there main activity is weight training where as after i have finished my marathon training i would like to find a programme to integrate with my running which wouldnt take up too much time
thanks ike

ike · 16-03-2008 9:42pm

Hey Sungod,

It's pretty basic my equipment just consists of 2X10Kg dumbbell sets (its the set of York ones in Argos), which can be made lighter or heavier depending Likewise time is a big issue for me so as a runner nearly all my time goes into that, so I save the bit of weight training for the evening time ususally 'round the time when there's crap on the telly!

Its mainly arms and shoulders I'm concentrating on. It starts off with 2 sets of 12 standard biceps curls. The best way for me to explain my shoulder routine is to check out the video on this link.

http://rippednaturalbodybuilding.com/13/sharpen-your-shoulders-to-precision/

I do a complete set of all 4 with 8 reps of each, its tough going initially as the weights don't hit the floor until all 4 reps are finished.

Then I repeat the 2x12 biceps curls followed by another 4x8 shoulder rep and thats it! I definately feel this has helped me somewhat as i feel i can get a bit more drive with my arm on a steep uphill or when I start to push the pace.

I suppose the main thing is not to rush each move but rather use the muscles that your trying to work on. There's probably a lot more that I could be doing, but the best way to get better at running is to run! So I'll probably review it again in a month or two and look at a overall core strength routine.

SUNGOD · 17-03-2008 12:38am

thanks ike its good to get the opion of someone else whos primary training is running ,its definetely something im going to introduce in to my own training
good stuff thanks ike

ike · 18-03-2008 4:16pm

Due to circumstances I couldnt get out for a run yesterday so a bit pi$$ed off over that...anyway did 4.82km (3miles) on a grass couse today in 23:23. It felt a bit strange running on grass for the first time in a long time, the ground is a little bit more uneven but once I settled it was grand. Great day for running too the sun was shining and only a light breeze.

Got delivery of my Garmin Forerunner 205 on friday so it was the first time to use it, found it to be extremently useful allowed my to pick up or slow down the pace as needed and I had no idea of how long the course I was running on was so it was a help there too. From downloading the run details to the PC I was able to see that my pace tended to fluctuate a bit, so I want to keep an eye on that from now on.

As I'm not I work for the next 2 weeks I won't be near the gym so the temptation to run on a nice comfortable threadmill won't be there! So I going to have to run regardless of weather

ike · 19-03-2008 2:22pm

More of the same today - 3 miles in 23:31 my pacing was all over the place but still averaged the overall pace the same as yesterday. I've a feeling its to do with runing on the grass I don;t get the same bounce/feeling as I do from the road, but still I'm enjoing it! Want to aim for 4 miles tomorrow and 5 on Friday

ike · 20-03-2008 3:30pm

Not a great run today did 4 miles in 34:15 which averaged at 8:33, a lot slower that I have been running of late would have hoped to complete that in much closer to 32:00. Not sure why maybe it was because I was running into a strong headwind most of the time...Anyway going to have a serious talk with myself now!

ike · 21-03-2008 4:24pm

3 miles today in 24:18 much better than yesterday, it was extremely windy out so reasonably happy with that.

Got talking to a mate of mine who used to run years ago like myself and he's after taking it up again and is at basically the same level as myself so we're going to try and do a bit of training together.

ike · 25-03-2008 6:10pm

Ok been off the air for few days as was on a bit of a family get together in the Glen of Aherlow. Had vision of piggin' out and boozing but I did show a bit of restraint, I even packed my running gear. Managed to get in 2 short runs over the 3 days. It was more like trail running up and down hills through forest trails did 2 x 2.5 miles sessions, my quads are a bit stiff after the steep hills so looking forward to more level and even ground for the res of the week

Fair play to anyone who does hill/mountain running!!

ICX · 25-03-2008 7:55pm

ike wrote: »

3 miles today in 24:18 much better than yesterday, it was extremely windy out so reasonably happy with that.

Got talking to a mate of mine who used to run years ago like myself and he's after taking it up again and is at basically the same level as myself so we're going to try and do a bit of training together.

This is a great idea it will bring ye both on and it makes the run less tedious... used to run with my brother and we were both at the same level too.
Keep up the good work.

ike · 26-03-2008 5:08pm

Yup hoping to hook up with him at the weekend for a run.

Ran 3 miles today in 23:41 averaging around 7:54/mi so happy enough with that. My pacing was a lot more consistant each lap I do is .85 mile so just over 3.5 laps is 3 miles. I ran the first three circuits in 6:46, 6:38, 6:39 respectively. Running up and down those hills at the weekend seems to have helped!

I feel my weight is on target but won't bother with a weigh in until the weekend

ike · 27-03-2008 3:23pm

4 miles today in 32:04 - good run very consistant pace throughout - back in work tomorrow so might treat myself to a nice comfortable threadmill run! I'm very much a fine day runner and love running in hot weather but forcing myself to run outdoors for the last 2 weeks has helped as I've never done as much consistant running this early in the year.

Have decided to start some serious miles come May and will see how that goes before I decide on the marathon.

ike · 28-03-2008 3:33pm

Chickened out of a road run today and did 5k on the threadmill on 23:56. Will see how the weekend goes and might get another few miles on one of the days. Been averaging about 12 miles per week for the last 8 weeks and will increase that to 14-15 for April.

I really want to get my weight down to 14st before I start going for longer runs

ike · 30-03-2008 1:22pm

Hooked up with my mate today and we did 3.4 miles in 27:40 a very steady 8:08/mi very consistant pace throughout.

ike · 31-03-2008 2:15pm

Lunchtime road run of 3 miles in 23:26 (7:49/mi). Lovely day for running, first time this year that I did'nt need hat, gloves jacket etc.

Apologies if this log is getting a bit boring and unvaried

!!

ike · 31-03-2008 8:37pm

Ok so i weighed in this evening at 14st 8lbs (204lbs) had hoped for a little more but still ahead of my original target. So based on the 5lbs per month I hope to hit the end of April at 14st 3lbs (199lbs). But probably at the back of my mind i'll be pushing for 14st even. I think being on leave for 2 weeks this month made it harder to stick to my diet plan. Being in work makes it a lot easier to regulate my mealtimes.

My diet at the moment consists looks something like this

Breakfast options (1 Coffee & 1 Express both not optional)
Porridge with honey
Meusli with milk or Natural yoghurt and Fruit
2 Boiled eggs

Lunch Options
Bean Salad with Chicken + Wholegrain Bread
Tuna Salad + Wholegrain Bread
2 x Rivita Cracker + 2 slices of Cheese and 2 Slice of Ham/Turkey/Beef

Dinner Options
Pasta with Bolognese Sauce
Chicken marinated (dry fried) in spices with Rice
Lamb/Beef/Chicken Stew Casserole
Or some other combination of the old meat and 2 veg
Smaller portions than normal on the dinner options.

Snacks
Apples/Mixed Fruit Bowl/Raw carrot/Rivita cracker with Peanut butter

Will be heading to Krakow with the lads next week so that will be 5 days of non running so possibly all my plan may go out the windows this month!

ike · 01-04-2008 3:32pm

Yet another 3 mile road run in 23:31 - felt really good today despite the strong wind, I chose a differnet route today which has a very steep hill for about .5 mile would probably have run a much faster time if it was all on the flat. I'm curious to see what my last mile time was, will check it later when I download the details.

I have'nt ran with my IPod for about the last 3 weeks actually finding my concentration levels better without it

ike · 02-04-2008 2:21pm

Road run of 4.32 miles in 35 mins flat - lovely day for running had hoped to run 5 miles but planned my route wrong! Will probably take a break tomorow as I've ran 7 out of the last 8 days.

ike · 04-04-2008 2:28pm

Wow lots of people training here I miss a day and already put to page 2 (great to see)!.

I did a 5 miler in 39:01 abolsutely buzzing possibly the best run I've done over the last few years I was totally comfortable over the whole run and totally in control.

I previously did a 5 miler on the 2nd Feb but did'nt enjoy it at all, the run but today was so different even tho the times were much the same. This is how I want to feel during and after running, makes it so much easier. Got into that lovely runners high after the first mile. These are the sort of targets I want to achieve along the way. Now I know I can run faster just need to keep the focus and increasing distance. Its good to know that my diet and weight training are helping.

This run will not seem much to the majority of runners but from my starting point its a major milestone. No running this weekend as my wife is working all weekend so I have the juniors to content with! Happy with that weeks work tho...

Just check the stats and I ran that last mile in 7:16...gives me even more confidence

ike · 08-04-2008 2:17pm

Had hoped to have an entry up for yesterday but forgot to put my runners in the car (had everything else), first time I've ever done that, bit pissed off over that.

Opted for the threadmill today (last one for a while!) so I covered 5k in 25 mins but I had the incline yanked up to 5 to put a bit of pressure on.

Have to attend a meeting in Dublin tomorrow so I'm hoping to get a run in tomorrow evening when I get back, as I'm heading to Krakow from Thur - Mon, so if I don't get a run in tomorrow, next Tuesday will the next run. This will be the first time since the beginning of Februrary that I've taken any time off.

ike · 15-04-2008 2:15pm

First run (or any exercise) in a week today after 5 days of excess in Krakow (fantastic city btw). Wasn't sure how I would be feeling so I just headed to the gym and did a good stretching session for about 15 mins and then went out and ran 2.45 miles in 18:36, only got a few hours sleep last night after getting in late so did'nt want to over do it as I was feeling very tired.

Weighed myself this morning as its the mid month point and am happy to report 14st 5lb - considering the amount of food I ate over the last few days I'm pleased to not have gained any weight.

ike · 16-04-2008 2:14pm

3 mile run in 23:25 - a lot of puffing and panting - going to start working o a bit of leg strength as I find hills tend to slow me down more that they should.

ike · 17-04-2008 2:32pm

After yesterday I decided to hit the threadmill and work on a hill program as this was always my weakest area. I thought about doing this outdoors but there nothing to stop me moving off the pace slightly, at least with the threadmill the pace will always be constant.

So I ran for 25 min at 5min/km and alternating the incline between 0 and 5 for each .5 km. Going was tough enough wanted to stop after 20 mins but grinded it out. Will probably work this in once a week.

Also with my weight training I added in some squats to add a bit of strength to the quads. Basically its the same as doing squats as in weight training but without the weights/bar. At the moment I'm up 100 consecutive squats 4 times per week

Woddle · 18-04-2008 7:52pm

thanks for your support ike, thankfully I kind of have a routine, my wife finishes work about 3:30 and 3 on a Friday so its great, your doing a great job some impressive times in training. keep it going

ike · 19-04-2008 12:17pm

5 miles this morning in 39:25. Was a major slog kept looking for any excuse to not go out! Anyway got my arse in gear and grinded it out, was happy to have run the 5 under 40 min again. Quads felt a bit heavier than usual but that probably due to thursdays hill session. Rest today tomorrow

tomm1077 · 21-04-2008 5:11am

Great reading there Ike. You've got a hell of a programme going! I was wondering if you could perhaps give me some advice please? I went back to football in January after having not played in nearly 8 years. I'm 30 years old & was 14.5 stone when I started. Training is twice a week & there's plenty of running involved. I think prehaps that I started doing too much, too soon as all the lads are much fitter than me & can do much more much quicker. I may be last around the pitch but I don't bow out unless there's nothing left in the tank. Since I've started the football again, I've lost a little over half a stone but still need to either loose another 2 stone or build my fitness/stamina up fast. Any ideas how I might do that??

ike · 21-04-2008 10:00am

Cheers tomm, thanks for the support. To be honest I'm not sure if I could last the pace at a decent football training session, its a different level of intensity than what i'm training for. I suppose with any training program you've got to get it into your head or down on paper and know what you want to achieve and set mini goals along the way. In your case you could set a target of being able to cruise around the pitch without a struggle.

Firstly don't compare yourself to what the others are doing in you training some people have been training for longer and some guys are just naturally fit. I think if you did maybe two more sessions on your own during the week you would'nt be long about getting there. Years back I always found interval training one of the best ways to gain fitness/stamina fast. Google interval training and you'll get loads of ideas/variations. Combine that with maybe seperate 2-3mile run on another day. Keep a log either privately or put it up here

How do you feel after the training sessions? If you feel good the next day and little or no ill effects then you've definately room for more and need to push yourself on.

You'll only get out what you put in and never underestimate the importance of diet, training will you teach your body to go faster and longer but you diet will give it the fuel it needs to do this.

blah · 21-04-2008 10:34am

Hey ike,
well done, I can see you're really committed and putting in the work, I'm training for a 10k in July which I should be ready for no problem, never ran a race before but I'm looking forward to it.

ike · 21-04-2008 11:22am

Thanks blah, I've planning a 10k in May (bout 5 weeks time) and would love to sneak in under 50min. Good luck with your race and training!

ike · 21-04-2008 2:16pm

Had planned 3 miles today to start the week, but a guy in work asked me to do 5 miles with him as he's recovering from the Paris Marathon and wanted a bit of a blow out. I was a bit skeptical about overdoing it but at this stage I reckon an increase in mileage will do me no harm.

Ran the 5 miles in 39:03 should have gone under 39 but I started out too fast on the last mile. Nice comfortable run. Great weather for it too.

Just checked a log I kept I 2006 and my average time over a 5 mile run was 42min and this year its just over 39min.

blah · 21-04-2008 2:32pm

I use http://www.mapmyrun.com/ to figure out distances. It uses google maps, and you set waypoints to figure out how log your run is. I used it to figure out that a particular route around my local park is exactly 1km around, so I can do that and use my ipod to time my laps, very handy. Did 5km in 23:51 yesterday.

ike · 21-04-2008 2:48pm

mapmyrun is very handy, I've used it a good few times especially if its a new route. I've invested in the Garmin Forerunner 205 and I have to say I can't run without it now, gives me a lot more control over pacing and timing will probably come into its own when i start hitting the longer distances.

That's a decent enough time for 5k pretty much where I'm at myself at the moment - keep at it.

ike · 22-04-2008 2:19pm

Was feeling very tired today and the legs were a bit heavy have planned on 3 miles today but cut it short to 2.5 in 19.18. One of those days where I reckon I needed another hour of sleep in the morning. Think I'll take a rest day tomorrow and do a hill session on the threadmill on Thursday and another 5 miler on Fri.

The warmer weather is certainly making it easier no matter how I feel...

ike · 24-04-2008 2:49pm

I'm at the stage now where I find after a rest day I'm just itching to get a run in, wanted to hit the roads but trying to keep to a routine so I did another hill session on the threadmill 5km / 25min again alternating each half km between inclince 0 and 5. Was less of an effort than last week.

Will see how I feel tomorrow and I might push that 5miles out to 10K.

Just to add that I've let my weight training routine slip a bit over the last two weeks but have picked it up again since that start of this week.

Running for Fitness/Weight loss

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