Hi Matt.... Welcome...... got some of the same problems as yourself, ie. coming back from long lay off, increased weight, very injury prone and my partner being opinionated...... And a couple of things I've learn't (through a lot of stress) recently is,Take nothing for granted, Listen to your body, and Set some acheiveable targets....
Not to sure about trying to race yourself to a 45min 10k, dont think you can beat a structured training programme, which could help with the weight issue, but does require you to become injury free......
So Matt, I would say sort your over-pronator problem out, Reset your goal to more achieveable target, and pick a training programme to help achieve it.....
Good Luck mate
I'd agree. Race to have fun and hopefully see improvement but don't overstretch (or limit) yourself with too many targets. Get a structured plan based on the time you are allowed to give over to running () and minimize the injury risk by losing weight, getting the right shoes, running on forgiving surfaces and as Bluenose says, LISTENING TO YOUR BODY. Then the times should look after themselves.
The guys I train with are all 39-45 and all have better running pedigrees than me. But I've had a much better racing season by staying pretty much injury and illness free and therefore being able to train on my terms and in a consistent way. And that helps keep the weight in check too.
Good luck and have fun!
Good Sam wrote (see)
Hi guys. Only read the first and last few pages due to depression rapidly setting in! Started running fairly seriously about 18 months ago (I'm just 42) after a longish layoff (20 years). In the meanwhile my weight has gone from 70k to 95kg. So I'm a slow, injury prone, over-pronator.
Matt, sounds familiar! I re-started running at age 42 after 22 years. Like you, I had moved up in weight over those decades (from 73 Kg to 92 Kg). I improved quickly enough and lost weight but I made a few mistakes along the way and it was tough going t times. The simplest strategy is to lose the weight while gradually building up slow mileage . Once you have a decent weekly mileage and a decent weight, you can concentrate on getting faster with much less injury concerns. I'm 45 now by the way ...78 Kg and managed a sub-40 10K before Xmas.
I do about 25km a week at the moment and am following the Long run, Easy run, Tempo or Hills training routine. I think I have the shoes nailed now (Brook Adreneline, Mizuno Wave Inspire and UK Gear PT1000 for trails) and currently don't have too many injury worries.
I love races and am not in a massive huury to get to a sub 45 min 10k (sometime in the next 3 years would be ok) it's just that I'm seeing no improvement at all at the moment. Did the Lakeland Trails Mini Marathon (16k) which was very tough and found even walking up the (admittedly v steep) hills my HR was in the high 170s when my max is about 185.
Maybe I'll enjoy the rest of the planned races and knuckle down during the winter.
Sam , training takes time, and platues occour every now and then, it will all come together if you stick at it.
Mara trg well under way for me and some good hard sessions and easier ones as weel are being done, starting to feel a bit tired, but also starting to feel stronger....
Thought I would bounce this to the top,
Trg going well at present in the 50-60 mpw with speed and distance as well.
Pewsey Half next week and will be going for PB
Hi RJF.... hope the weathers kind to you..... At the moment its either heavy downpours, gale force wind or baking hot conditions, they dont seem to be any in-between.....
Got to be happy at where my training is at the moment, when I get a good couple of weeks in the improvement in times is very surprising, but then I'll lose a couple of days due to niggles, which is normal..... But, I've just lost the last two weeks due to a bout of shingles, which apparantly hits 50+ year olds who over train... FANTASTIC..... (think I better point out that you had to have chickhen pox as a child to be able to get shingles.... )
Good luck next week, What time you going for?
Bluenose - Sub 1:26 all being well....
Doest boed well for me then, had chickpox, training well and in heavy milage and nicely stressed with work too..... but I do have 7 years to get to 50+ so thats one plus.
Hope you are recovering well
Its not too bad and is my PB course as well....
Tidworth - gives you away...... I was in for 24 years.... closest I got to Tidworth was Ludgershall / Andover (which is where I now reside)....
In for 22.... RAOC which then changed to RLC...... Which you probaly know being in Ludgershall... Finished in Hullavington.... But residing in Frome.....
Good Luck Sunday... Hope you get the weather....
Matt, I agree with everyone else. Build the mileage up slowly and get fitter (losing weight at the same time).
Don't be in too much of a rush to race. Why not a parkrun just to get a time on the table.
My comeback is still ongoing. I have probably taken it easier than I needed to but trying to fit in some swimming, a bit of biking with running.
Have entered a 10 miler in late Sept which should give me some sort of marker as I build up the mileage over winter. Well actually build up the long run and cut out a couple of the shorter ones.
Bluenose.... RCT then RLC.....
ended up with 1:26:25 on Sunday at Pewsey half.... 17 secs away from a PB... but there was no taper and legs were tired, so there is more and better to come...
All the best Johnny in your 10m prep
My legs are constantly tired at the moment, even thou I'm over the worst of the shingles, parts of the virus can linger in the system for weeks......
There's a few easier HM's coming up in the area over the next few months, would you aim for one of them, or are you off to the GNR......
Anyway its still a cracking time.....
Hello peeps. I'm 45. Started running two months before my 42nd B'day with no real plans or goals in mind. Only joined a club in May '10 & discovered I wasn't as crap as I thought I would be.
Have done several 10ks, halfs, three 10 milers, and a couple of 20 milers & haven't looked back. The biggest thing that appears to have pushed me on recently is Mara training. I've managed to increase weekly mileage to 70 & this has brought my recent 10k pb time down from 39.43 set last Aug to 36.48 this July.
Doing my first mara in Wolverhampton this Sunday and aiming for sub 3hrs. You can't turn the clock back, but I do sometimes wonder if I had shown this discipline & motivation in my 20's where I'd be now in terms of running performance.
And the most encouraging thing is I'm sure there's still room for improvement! I love doing the training & that really is key to everything. I love being a vet runner, especially at races when a youngster takes a double-look as you burn past them!
Hi L..... Some impressive PB's, but thats the good thing about running... YOUR NEVER TOO OLD.... Plus, if your prepared to twick your training, you can get the rewards, like yourself knocking 3mins off your 10km time.....
Good luck on Sunday
Name and nature together ther Luvs a PB.... as blue nose says never too old...., never too slow or never too fast.... some good running to come from you by the looks of it...
Bluenose, am doing Abingdon Marathon... next fast half for me will be Gosport in November...
I am a V45 does anyone have any views on how often we at our age should race I find that if I race twice in say 4 days that my 2nd performance seems to dip I am thinking of being even more selective and racing with a bigger gap what's your thoughts?
As a kid I could race 2/3 times a week at certain times in the year with very little drop off!!
I did stop running from 20-42 which again is a similar story to quite a few!
I tend to race twice a week some weeks, but one of those is as park Run so use that as a fast session, which I will adjust as well to be slower if needed...
However I still do doubles of XC on the Sat then a race on the Sunday, and usualy find I am strong on the 2nd race still...
I am 43.
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