Sub 50 at 51 - heavy runner
thank you so much for all the great info on this site.
I found your 10km programs through a web search "break 50 minutes for 10km", and I was immediately struck by the neat way progression seems to be built in.
I have never been a good runner, in highschool I was the school discus champ, played rugby and ran 100m in 12.1s flat, and was in the lead over the first 20-30m, then got beaten as my top end speed was limited by being quite heavy ~80kg at 16 yrs old.
No matter, I started running casually in 2013, and over a year worked my way from 59:50 to 53:11 for 10km, on about 35km max or 4 hours per week of running, 4-5 days per week. Maximum long run was always around 60-70 minutes, everything at a slow easy pace, except leading up to my 53' PB I included 2 5k fast runs per week, no structure, as I didn't know what I was doing.
I weighed 92kg for that 53:11 PB.
I also completed a couple of 1/2 marathons on the same training, but to be honest 2:08:00 PB was not that inspiring, so I have only run intermittently since 2014, and during 2015-2016 nothing much.
So, in September this year I decided to get back running again, but this time I wanted to make some real progress. I slowly ramped my mileage from nothing, to around 5 hours every other week, and 3 hours on the lower weeks, with a long run where I have just hit 80-90 minutes for the last 2 weeks. My easy runs during the week seem to alternate 45 and 60 minutes, so I have been running ~5 days per week for the last 3 months.
I am 51 in 2 weeks, 5ft 8", 1.73m and I currently weigh 94kg - down from 108kg from Powerlifting during the Winter, which I have given up now. I would estimate I am currently around 22-25% body fat, still carrying too much muscle, but also too much fat - my waist size is 36 inches for reference.
Either this Thursday 14th Dec, or Saturday I intend to do the 4kTT, in order to choose my paces for the appropriate 10km program whether that be break 60,55,50 etc. I have a 14km race(city to surf Christchurch, NZ) on March 18th.
My ultimate goal is to train for 10k's and try to break 50 minutes, or better at >50 years of age. I never find my legs let me down when running, only my HR gets too high, and during the last 300m of my 10km PB I upped the pace to 3:30/km.
So looking at my non-runners background and maybe physiology, TheEd, do you see anything that jumps out and says I shouldn't try to proceed as planned? I feel fitter than I did in 2013, but I guess a 4kTT will be the judge of that? Or should I keep doing slower base style training for a bit longer and build mileage? I am thinking it would be good to get that 4k run out of the way and get a gauge of where I am at.
Sorry for the long post, I am very very keen to improve, and am in it for as long as I can improve :-)