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Sub 50 at 51 - heavy runner

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Old 12-12-2017, 11:13 AM   #1
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Andyc16us's Avatar
Join Date: Dec 2017
Sub 50 at 51 - heavy runner

Hi TheEd,
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.
My background:
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 :-)

Cheers, Andy
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Old 12-12-2017, 04:26 PM   #2
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Join Date: Dec 2007
Welcome to the forums Andy

first off, I think you may be an inspiration to me and many others, considering your weight and age. Quite awe inspiring to say the least.

Do the 4k tt on the weekend and report back as soon as, then we can see the direction you go in. Once you on the forums, we should hopefully be able to monitor to assist you in changing the routine where needed according to you.

I think your determination will play a major role in you achieving your goal, all we need do is attempt to keep you healthy

on we go

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