Serious Question re getting back to serious running after allowing too long to pass...

Liam3494 · Nov 29, 2011

Hi guys and Gals, 
 
As ,any of you will remember me, I used to be a decent enough club runner in my younger days, and into my early 40's. With one thing and another over recent years I allowed myself to slip, put on weight, and while continuing to run, it was without any focus, and more from a feeling of " I should be", rather than any great desire.
 
Obviously, age crept past me, and I am now 53, and have been living and working in Argentina for a couple of years. Every so often I get myself an idea that I can get back into running properly, and after a month or so, things go back to where they were, and I lose the motivation. On the one hand, i am determined to refocus and run a South American marathon in the time I am here, and as such I have raised my game a little, and entered the Santiago Marathon next April. I have the plan in place, and am only interested in completing the marathon, but I seem to be wallowing in a lack of motivation to ever think I can get back to my better days, even allowing for age decline.
 
The reason I say this - Its only a few short years ago that i was running 5 mile races in under 36 minutes - This Sunday gone, I ran a local race (supposed to be 8K, or more or less a 5 miler), and although it turned out to be actually 8.5Km, I ran 46:40, roughly a 44 minute 5 mile time. Whilst I have been training again for a couple of months, slowly building up from a base of two runs a week, no more than 2/3 miles - I cannot see any light at the end of the tunnel here. (Full race report on my blog, I won't repeat it here - <a href="http:">www.irishrunaholic,blogspot.com</a>)
 
The question I would like to hear an answer to , is has anyone of our illustrious runners had experience of coming back from a few years off, at similar ages, and actually got back to, allowing for that age decline, anything near their previous levels? If so, how did they motivate themselves to do it. I find it so frustrating when I try and run a 5K on the treadmill, and struggle to run 27;30, when even only two years ago i could go under 25 minutes as an easy run, it makes me feel as if I will never recapture anything at all. - Am I wishing for too much?
 
Any experiences will help I am sure - Thanks for listening -

ksrunr · Nov 29, 2011

Let me understand this. You are running 2/3 of a mile two times per week?

Liam3494 · Nov 29, 2011

Umm, no - 2 or 3 miles twice a week was my pre-get back level - Gradually increasing that, slowly so as to make sure no injuries etc., ...

ripvanracer · Nov 29, 2011

Liam, I think the older we get the longer it takes to warm up. I don't even feel that good until I have run 3 to 4 miles. I cut the number of days I run down to 2 but do a lot longer workouts because of this. 
 
Increasing the length of the runs is going to help the most. If you are concerned with injuries and have a fitness center available, crosstraining on an eliptical, stairmaster, or bike will help your fitness and drop a little weight.
 
I'm not in my 50s yet but I had to take 3.5 years off after I turned 40 because of an accident and was able to get back to the same age grade times. I also had an 18 year break and was over 20 lbs heavy when I started back at 37 years old. I think weight seems to be the biggest issue with running fast times. The older guys I see at the races whose times haven't dropped off as much are the ones that have been able to stay thin.

Liam3494 · Nov 29, 2011

Thanks RVR - I agree on the warm up side of things, stretching out takes longer and it still feels I haven't done enough - Lately the stretching and warming up has been taking longer than the runs!
 
I think I can also agree on the weight issue. I know I am presently 20lbs off where I would like to be, and I know that I am carrying all that excess when i run. I guess when I was 43, i could shift around 180lbs ok - now, ten years on, I'm trying to shift around that 200lb blob.... Not too worried about injuries, but know I can't increase things too quickly, and have to confess I hate cross training - always have - It was always running or playing another sport, rather than gym work on ellipticals or row machine and bikes. I can manage 5 to 10 mins on a bike to warm up, but that's about it - although ironically, I can run for an hour on the treadmill without any problem. Glad to see you made the age grade times back after your lay off - whilst I may be older, I do know plenty of older runners - well into their 60's and 70's, and have to confess they would be beating me these days - But if I can get that weight down, I should start to see results, which will act as a motivator as well I hope. Thanks

ksrunr · Nov 29, 2011

Some rambling and random thoughts for you.
 
I ran 3 yrs of highschool xc and track and 2 years at a small college. Then I gave it up; started smoking, drinking, got married, started my career, raised my two kids, raced cars, etc. Ballooned up to 203 #. So I stopped running mid to late 20's and started again early to mid 40's. In highschool I could run just under 10 mins on golf course xc and ran a 2:54 marathon in highschool off summer running and biking. In 2009 at 55 y.o. I ran an 18:30 5k and a 3:00:18. So by age grade calculators I'm faster at 57 than I was at 17. Having said that let me say some things unsugar coated. You can get plenty of that elsewhere. 
There is absolutely nothing wrong with running for pleasure and you shouldn't feel guilty if that's what you decide to do.
 
If you're serious about getting back into racing shape; this is what I'd say.
 
You can't expect to run a 5 mile race running 6 miles a week. Are you nuts?

100M runners run more than 6 miles a week. 
Drop the weight. There are some great 200# runners but they almost always get out run by 160# runners. Push away from the table and or the bar? 
No one in this world hates cross training more than I. I refuse to do it save for TM workouts, pushups, and sit ups. However weightlifting is an excellent way to lose weight and cross training is easier on your body/joints until you get closer to your weight. What do you hate worse; being out of shape or cross training? 
You have got to run miles. There are no short cuts in life. Not in business, relationships, running, or any other activity. All things being equal a person who runs 75 miles a week is going to outrun someone who runs 45 miles a week. Again all things being equal. There are NO shortcuts. You can't spend the paycheck until you earn it. There are of course all sorts of starting programs; didn't you write one? Get after it. Get a training partner to hold you accountable. I've got 3-4 guys scheduled during the week to run with; often I'd rather sleep in but I can't let them down. Don't start adding speed/stress until you're better conditioned.
 
Having said all that; how long (yrs) did it take you to get into good racing shape the first time. It will take as long or longer to get back to good racing shape again. Do you want to committ to a long term goal like that.
 
Your marathon goal is realistic if you just want to run it. It is unrealistic to race it if your as out of shape now as you have led us to believe. Others will disagree but I think you should be running 50 miles a week for a year before racing a marathon. Too many people want to run a marathon out of shape or with physical ailments they weren't aware of and die during the race. 50 mpw for a year will discover any problems plus get you ready.
 
Motivation is between your ears and in your heart. Again find some accountability training partners. You've got virtual training partners here. Start a running log on RA (running ahead.com) and make it public. We'll look at it with you.
 
 
Just my .02. I'm old school,hard core, and passionate about running. 
Quit reading this and go run!

Liam3494 · Nov 30, 2011

Although the words are tough - They are exactly what i need - A Kick Up The Ar*e (or butt for you guys!).... I should say, I am not expecting to run good times off 6 miles a week, just that it was my base in recent months, and I have been building it up gradually in the last month or so - Slowly, but surely. 
 
Agree with you about the mileage, and the plan is to build it up over the next month or so - I do want to commit to getting back to running at a decent level, comparable to where I was 10 years ago - So yes, I take on board all you say, and whilst I can't find local real training partners where I am living, I have my virtual team to work with - Thanks - Needed that

<div class="quote-container">Quote:
<div class="quote-block">Originally Posted by ksrunr <a href="/t/75807/serious-question-re-getting-back-to-serious-running-after-allowing-too-long-to-pass#post_2021097"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style=""></a> Some rambling and random thoughts for you.
 
I ran 3 yrs of highschool xc and track and 2 years at a small college. Then I gave it up; started smoking, drinking, got married, started my career, raised my two kids, raced cars, etc. Ballooned up to 203 #. So I stopped running mid to late 20's and started again early to mid 40's. In highschool I could run just under 10 mins on golf course xc and ran a 2:54 marathon in highschool off summer running and biking. In 2009 at 55 y.o. I ran an 18:30 5k and a 3:00:18. So by age grade calculators I'm faster at 57 than I was at 17. Having said that let me say some things unsugar coated. You can get plenty of that elsewhere. 
There is absolutely nothing wrong with running for pleasure and you shouldn't feel guilty if that's what you decide to do.
 
If you're serious about getting back into racing shape; this is what I'd say.
 
You can't expect to run a 5 mile race running 6 miles a week. Are you nuts?

100M runners run more than 6 miles a week. 
Drop the weight. There are some great 200# runners but they almost always get out run by 160# runners. Push away from the table and or the bar? 
No one in this world hates cross training more than I. I refuse to do it save for TM workouts, pushups, and sit ups. However weightlifting is an excellent way to lose weight and cross training is easier on your body/joints until you get closer to your weight. What do you hate worse; being out of shape or cross training? 
You have got to run miles. There are no short cuts in life. Not in business, relationships, running, or any other activity. All things being equal a person who runs 75 miles a week is going to outrun someone who runs 45 miles a week. Again all things being equal. There are NO shortcuts. You can't spend the paycheck until you earn it. There are of course all sorts of starting programs; didn't you write one? Get after it. Get a training partner to hold you accountable. I've got 3-4 guys scheduled during the week to run with; often I'd rather sleep in but I can't let them down. Don't start adding speed/stress until you're better conditioned.
 
Having said all that; how long (yrs) did it take you to get into good racing shape the first time. It will take as long or longer to get back to good racing shape again. Do you want to committ to a long term goal like that.
 
Your marathon goal is realistic if you just want to run it. It is unrealistic to race it if your as out of shape now as you have led us to believe. Others will disagree but I think you should be running 50 miles a week for a year before racing a marathon. Too many people want to run a marathon out of shape or with physical ailments they weren't aware of and die during the race. 50 mpw for a year will discover any problems plus get you ready.
 
Motivation is between your ears and in your heart. Again find some accountability training partners. You've got virtual training partners here. Start a running log on RA (running ahead.com) and make it public. We'll look at it with you.
 
 
Just my .02. I'm old school,hard core, and passionate about running. 
Quit reading this and go run! 

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tomwhite · Nov 30, 2011

...GoodLuck liam//..........and I totally agree with the CrossTraining Idea......
 
that said
 
<a class="spoiler-link H-spoiler-toggle" href="#">Warning: Spoiler! (Click to show)</a><div class="spoiler-hidden">
 
 ...come on, You knew this was coming....
 
</div>
have a Plan B......if you bump the mileage
and then get injured,
you KNOW you gotta have something to fall back on to keep the Cardo you have.
 
also
 
figure out Why you Stopped last time
and
What you're gonna do Differently THIS time.
 
............Good Luck and Good Running to ya......

Hemerocallus · Nov 30, 2011

While not anywhere near in the same league as most of this crowd, especially KS, perhaps I can add some thoughts.
 
I started running in my early 20’s, as I’d finished university. I’d worked my way up within a couple of years to running 10 miles regularly and did a single half marathon. An easy, short run for me was 3 miles, which I could knock off without much effort in around 21 minutes.
 
Fast forward over 20 years, and 40 lbs later. Life and it’s many priorities intervened ....I ran off and on (mostly off), and “worked out” maybe 3 times a week, convinced I remained in decent shape. Wrong! The weight had packed on slowly, a bit at a time, until finally, at the age of 46, my DH’s boss gave me a picture he’d taken of the two of us at a coworker’s wedding. I was shocked at how old and fat I looked. That picture, more than anything else, convinced me I needed to get back running.
 
But with the extra weight, I couldn’t get past 2 miles without having to stop and walk. I thought I could continue eating whatever and that running would take off the extra lardage. Wrong! It took me a year to realize I would not get anywhere until I got the food thing under control...so joined Weight Watchers and lost 30 lbs.
 
Then I had to deal with the expectations of my abilities vs reality. While I knew that rationally a 21 minute 5K was in my distant past, it took me almost 2 years to reset my mental image of what I should be capable of. The acceptance that this was going to take time and a lot more thought and planning than when I was a kid was key. My first big goal was to get back to being able to run 10 miles. Thru trial and error, multiple injuries and setbacks, that goal took me 4 years to achieve. But I had learned so much in those 4 years........ I learned about core strength and the importance of doing more than running...... I learned not to ramp up too fast.... I learned how to deal with minor injuries... I learned my body wasn’t capable of running 6 days a week anymore.
 
Most importantly, I think I learned the combined values of patience and persistence. I keep plugging at it, accepting the need to back off when my body tells me, and pushing the limits where I now know I’m capable.
 
So be patient with yourself, my friend. You’ll get there!

ksrunr · Nov 30, 2011

Nice and well thought Heme. Couldn't agree more. Someone took a picture of me when I weighed 203 # as I was leaving the office I worked at. My suit literally lacked about 6 inches of being able to meet and button in the middle. It was a rude awakening and I kept that picture in a prominent place for a long time.

Liam3494 · Nov 30, 2011

Again, thanks for the comments - I really do appreciate them, and understand the rational. I think my main problems have been the weight gain through under activity, and then the lack of motivation to get going again, when I find it so tough to do something i could do so easily, not so long ago.
 
I will take on board all the advice from you guys, and look forward to using you all as my virtual training partners... And I will try and find some local runners, who with my average Spanish, and their average English we can run together - As you say KSR, having someone to run with is always the best way to ensure you get out.
 
Thanks

ksrunr · Nov 30, 2011

Is there not a local running club or running store to meet up w other runners?

Liam3494 · Nov 30, 2011

<div class="quote-container">Quote:
<div class="quote-block">Originally Posted by ksrunr <a href="/t/75807/serious-question-re-getting-back-to-serious-running-after-allowing-too-long-to-pass#post_2021311"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style=""></a> Is there not a local running club or running store to meet up w other runners?
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 Unfortunately I live outside the Capital, and while I know a few other runners in Buenos Aires, they all live the other side of town from me - And when I say town, I mean 40Km the other side (it's a big city) - As I don't have a car, and public transport, while cheap, takes forever - to get for a run at 6 am in the morning is impossible.... The running community, while growing in the country, is still quite localised in the north of the city, while I live to the south. They do not have anything like the network of running stores that are prevalent in the US, and to a lesser extent Ireland and the UK. These, genuinely, are not excuses, it's just a very different kind of running scene here - I'm hoping that by running in as many local races as I can, I can start to make running friends who might live more locally.....

Serious Question re getting back to serious running after allowing too long to pass...

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