Originally Posted by Temporaryscars What's the recovery time on that?

10 days or so of no serious exercise, heavy lifting etc. was the doctor's orders.

I only had aching/pain the first day after numbing wore off. Then I was a bit sore for the next week or so (especially if I had to be on my feet a lot). After that, no pain and just took a bit longer for the incision to heal up better since I had a little bit of a reaction to the stitches when they started dissolving--nothing major at all--just left it raw so I took another 5 days or so before getting back to running as I didn't want to get sweaty until it was healed up more. At the 2.5 week mark now and have been back to normal pretty much for a week or so. Just still a small scab as the skin grows back around the incision, but no pain, soreness, bleeding etc. for over a week.

So not bad at all, and highly recommended for guys who don't want kids or already have all they want. Much less invasive procedure vs. having your girl get her tubes tied.

I've been working on my speed with shorter runs. Managed a single mile in 6 minutes flat a couple days ago. Have also had a few 1.5 - 2 mile runs with an average pace of 6:20 to 6:35 in the past week.

I can't maintain that pace for anything over 2 miles though. Even that is really pushing it. Ideally, my ultimate goal would be 6 miles in somewhere between 30 - 40 minutes.

Once I get above two miles my pace drops to 7:30. Five miles, and I'm down to 8:30. Eight miles and I'm done, it's 8:30 - 9:00 the rest of the way.

Hoping Mr. 16 Miles @ Sub-8:00 Pace can bestow some wisdom on me.



Also, dmaul, you're braver than I.

Originally Posted by blindinglights Hoping Mr. 16 Miles @ Sub-8:00 Pace can bestow some wisdom on me.

first, I second dmaul recommendation. It's a nice thing not to worry about.

Your endurance is lacking. Longer runs will help. If you are looking to do a 10k (6.2 miles). A 6 flat mile translates to an approx. 43 min 10k given your current fitness.

a 4X a week schedule that would help would look like this.*

day 1 Interval- 4-6 X .5 mile in 3-3:15 min with equal rest. Starting out do a few, then decrease rest, then add to the total number of intervals, then decrease time. (alternate workout is 2-3 mile workouts @ same pace). Always do at least a mile warmup EASY.

day 2 Easy- 5-8 miles all at 7:45 to 8:30 min pace. Start with less distance, then add more.

Day 3 Tempo- 3-5 miles @ 6:25-6:40. Warm up with 1 mile @ 8-8:30 pace then go faster. Start with the 3 miles and every 2 weeks add a mile. Then try to hit the faster end of the pace range.

Day 4 Long run - 8-15 miles @ 8:00- 9:30 mile pace. Start with less distance then add more. I personally like to hold a distance for 2-3 weeks then make a big jump, so weeks 1,2,3 would be 8-9 miles then I would jump to 11-12.

If you did this for 12 weeks, you would be in great shape to try to tackle your goal (although you would be closer to 40 min). You would do this workout for 3 weeks, then take are rest week where you run 4-5 days a week 4-7 miles EASY for a total of 3 segments. The other days of the week could be rest/ cross training but always take the day before your long run off.

After 8 weeks I would try a 5k at goal pace to see where you are.


* this is an agressive schedule but if are currently running 8 miles, you should be able to handle it.

Let me just start off by saying thanks for the plan, I'm definitely going to give it a try!

I do have a few questions:

Originally Posted by usickenme then take are rest week where you run 4-5 days a week 4-7 miles EASY for a total of 3 segments.

I'm not sure what you mean here. Do you mean three 3-week cycles of your plan, with each fourth week being a rest week, or are you talking about something else when you say segments?



Also, I'm pretty active beyond running. I'm usually at the gym 4-5 days a week doing calisthenics/weight circuit workouts, swimming roughly 5km a week, rock wall climbing, and playing basketball (if you want to call it that ). Do you think I should wake up early and knock out the running first thing since I usually go to the gym in the afternoon or should I be saving the runs for the afternoon and switching my gym time to early morning? Truth be told, I really dislike running, so I lean towards just getting up and getting it over with but I didn't know if there's an ideal time for your body to be doing large amounts of cardio like this.

Thanks again for the help.

yeah

3 weeks of the the plan above then 1 week of easy running 4 days a week.

so 12 week plan = 3 segments of 4 weeks= 3 "plan" weeks and 1 rest week.

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as for time of day. Afternoons are better for intervals and tempo work. Mornings are good for the other runs. I wouldn't do anything else the day of the long run and not do any leg work on interval and tempo days.

Honestly if you are swimming that much you could probably drop Day 2 (easy) to every other week. I wouldn't drop it completely as specificity of training will be needed to take your running to the next level.

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It might be beneficial to find a 10k for the final goal "test". Races are fun and can provide an extra boost. Make sure it is a flat course!

---


Feel free to hit up this thread or shoot me PM if you have questions and let me know how it is going.

Blah, 5k this morning. I've been slightly sick for the last few day but I ran anyway. 18:24 was my time. I'm in better shape but the cold took too much out of me.

Better luck next time

Damn, what time do you do when healthy? I'd be thrilled to get a 5k under 25 minutes.

Got a solid 5 miles in just now. Will take a while to get use to running in warmer weather again as the heat got to me a bit and it's only 75.

Distance: 5.00 mi
Time: 45:17
Avg Pace: 9:03 min/mi
Elevation Gain: 122 ft
Calories: 608 C

usickenme, who made you sick? Lol. Anyway, great time, even when you don't factor in the fact that you were, indeed, sick.

dmaul, that's pretty solid. I do about that as well. I'll be running six in a few one...but I'm procrastinating.

Guess I'll pull the shorts on and start stretching...find something good on netflix.

Thanks guys, I was hoping to be in the 17:30-17:45 range. Last year I ran 17:32 and I've been training harder this winter. I think my son got me sick...kids will do that.

I hear you about the weather. It was 76 here in Denver yesterday and I really felt it.

A 5k in 17:30? Holy shit. I'm pretty sure my lungs would implode if I were to even attempt that.

This evening's run:

Distance: 4.00 mi
Time: 36:07
Avg Pace: 9:01 min/mi
Elevation Gain: 89 ft
Calories: 483 C

Tomorrow I finish week 5 of couch to 5K. It's been a bit rough lately....

How did I never come across this topic? Any Chicago CAGs doing the Race to Wrigley coming up?

Did four miles yesterday at 34 minutes. I felt like I could have done it faster, but that's not my goal.

Mile today, mile tomorrow and then six miles on Saturday. I injured my foot last Saturday. I thought it might have been my old injury that took me out of the game last time, but it seems to have healed.

Went out last Saturday in the morning to do another 5K course. It was abysmal, taking me 27:42. I felt awful the entire time.

Went out on Tuesday after work and ran the same course, and again felt abysmal. Finished in 28:45. Just...awful, ugh. I felt great for the first half, and shrugged off the inner thigh soreness (which I know is leftover from Saturday), but the second half was slow with a lot of stomach pain. Ugh. Really disappointed in myself.

Heading back out on Saturday morning since that gives me time to recover. Might do some light elliptical stuff tonight/tomorrow and/or light a few weights.

Beginning of this year just has been awful. :[ Flu killed me for weeks and then a car wreck. Ah well, nothing I can do except push myself harder.

10.5 miles today in 1:23 felt okay. First real long run in a while, been sick

Six miles today @ 53:45. I'm eating usickenme's dust here.

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Rainy today so just did 3 miles on the treadmill in 27 minutes or so.

After the two abysmal 5Ks, I ran a 5 mile today in 42:45. Felt great the whole time. Hoping this means the last two were flukes. Planning on going out early this week to do a 3 or 4 mile race, and then try for some real distance next weekend.

Finished week 5 of couch to 5K today. Getting there....