Sub 8 Mile Attempt: Update

Well, my last post was October 11th when I ran a test mile to see where I was starting from. Turns out, I was very close to an 8 minute mile as my time was 8:15. I was super excited to train and hit my goal of sub 8. 

Life Finds a Way...to Screw up Progress

Well....Life happened. My job ramped up as soon as the election started gearing up. Absentees went crazy this year due to Covid-19. Early voting started in Mid-October. Election Day in early November. Since then, we have had Canvass (where we certify the election), a Statewide recount and now the possibility of an eye-hand recount. Needless to say, my running and my 5K progress all came to a screeching halt. 

I was running 2 miles almost daily with a 5 mile long run and my 5K was sub-30 which was my initial goal. After my 8:15 mile, I found it much easier to run faster times for my 2 and 3 mile routes. I think I got over excited and wasn't resting as well as I should have. Also, I was missing a week at a time and only running on weekends. Needless to say, old injuries starting hinting that they would reappear. I took time off to focus on work. As a result, I'm basically starting somewhat over. 

Hitting the Re-set Button

I have been running just a mile every other day, and this past week 1.5 miles every other day to ease back into things. My job is still crazy - yesterday I spent the day driving all over the State - but not as bad as it was the last two months. I feel good and have my winter running gear ready so I'm not going to let the cold stop me.

I will gradually up my mileage 5-10% each week and start adding back a longer run.  My goal is to hit the track once per week for speedwork like quarter repeats and get my mile below 8. 

Keep checking back for my progress and hopefully I inspire you to keep running, or get back into it.

Happy Trails!

 

Mile Time Trial - I Now Have a Starting Point

Chasing an 8 Minute Mile

For those of you that follow, you know I set out this year with a goal to run a 5K. I did that. Then I set a goal to run a sub-30 5K. I did that running a 28:39! My latest goal is to continue to get faster. But rather than set a new 5K goal, I figured what I need is speed. As a result, I decided I'd do a mile time trial to see where I'm at "speed" wise and go from there. My short term goal for the mile is to break 8:00 minutes. I assumed given how I feel on my 5K runs that I'd be able to knock out an 8:45-8:55 mile. 

The Result of my First Time Trial

I was pleasantly surprised when I crossed the line this weekend in 8:15! I'm so close to breaking an 8:00 minute mile. Once I accomplish this, I'll then set goals in 30 second increments. I don't plan to ever get back to my glory days of a 5:00 minute mile, but who knows? I've got the rest of my life to try, right? 

Here's the first video in my pursut of my short term goal of an 8:00 minute mile.

Stay tuned and check back with me as I try to break 8, then 7:30, then 7:00 and so on. The benefit of getting a faster mile, is of course a faster 5K so it's a win-win for me.

Happy Trails!

SUB 30:00 5K - ACHIEVED!!

For those of you that follow me, you know at the beginning of the year, I couldn't even run a mile without 4 or 5 walk breaks. I had heel pain, hip pain...it was awful! But I stopped trying to run like the old me and instead trained myself the way I'd train a client. Let me tell you, that was not easy. I'm stubborn and think I should be able to dive right back into running so slowing down and following a program was tough. 

A while back I successfully ran a 5K distance which was my main goal to work up to. My next goal was to try and break 30 minutes. I was able to accomplish this much faster than I thought I would. See the video below:

How I Did It

I ran every other day and ran a tempo run at least once or twice per week. I also ran a long run once per week which at first was two miles, but over time became 5. 

For strength, I did push ups every other day to develop arm strength for the all important arm swing. Move your arms, and your legs will follow.

What's Next?

Now that I'm under 30 minutes for the 5K, I plan to up my long run to a 10K once per week, increase my every other day runs to a 5K distance, up from my current 2-3 miles and continue to do push ups. I do plan to add speed work to my routine once or twice per week and try to get my mile time down to an 8 minute mile. In all honesty, I have no idea how fast I can run a mile. I'm going to see this coming weekend. I feel I can run an 8:45 or maybe a little faster.

By lowering my mile time, I will of course lower my 5K time, which is what I really hope to accomplish as I continue to run. 

Continue to follow me here or on my YouTube channel. Just look for the Asheville Running Coach and make sure to like and subscribe. You can also follow me on Instagram @ashevillerunningcoach.

Happy Trails!

Quest to Run a Sub-30K

Major Sub-Goal Achieved!

Today I achieved a huge milestone for me! I ran 5.04 miles non-stop! I was so exited!! I went out knowing I was going to run at least 4.1 and then if I felt up to it, I was going to add on a mile loop in my neighborhood. I got back home in 4.1 miles and felt really good so off I went! 

The extra mile actually felt better than some of the other miles, believe it or not. Below, is my YouTube post about my experience today.

So why was I so excited about 5 miles? Well, back in January, I weighed 197 lbs. I could not even run 1 mile without several walk breaks and even then I had really bad foot pain. Plantar Fasciitis is nothing to play with, let me tell you. Don't even get me started on the hip pain!

So what Changed?

A lot has changed! Instead of going out and trying to run like the old me that could roll out of bed and run 13.1 with no training, I decided to be my own client. That's right! I wrote myself a training plan for a former runner, overweight, over 50 with no flexibility, hip pain, foot pain and a major loss of motivation. It was a real wakeup call to see it on paper. 

I started out with just a 1.5 mile loop that I would walk/run and gradually I ran more and more. I started warming up and cooling down, adding some strength training to the mix and stretches for my hip and foot. As that got easier, I added in a long run and then each week or two, I'd increase slightly.  And here I am today, running 5+ miles non-stop, with no pain!

I'm also down to 171 lbs. which I know has made a huge difference. Keep following my journey. Now that I'm back to being able to run a 5K, I'm on a quest to run one faster than 30 minutes! Wish me luck!

Running & Weight Loss Success Story

Yesterday was the end of my 12 week Weight Watcher's Challenge. As I mentioned in my last post, I started 2020 at 197 lbs. It just seemed to creep up over an 8 year period when I went back to work after being a stay-at-home dad for almost a decade. I lost some weight thanks to a Gym Challenge I participated in and got down to 177 at one point, but thanks to Covid, finished at 185. After the challenge, I went back up to 191, and said enough is enough. 

I Needed Accountability

I started running again and even joined Weight Watchers so I felt I'd have some accountability. I can do exercise no problem, but I needed to really eat better. I love fast food, ice cream, chips, beer, etc...So I joined Weight Watchers. I signed up for a 12 Week discounted plan and figured I'd see what I could do in 12 weeks. Long story short, I started at 191 lbs. and ended at 174.8. 

Visible Results in 12 Weeks!

I have to say that my stomach is so much flatter. I even have some abs if I flex. I feel and look so much better now. An added benefit of the weight loss is that my times are getting much better too. Just the other day, I took 24 seconds off my two mile time! 

I am now 6 weeks out from my birthday so I'm going to continue with Weight Watchers and of course running and see if I can down to 160 lbs. which is what I was before i went back to work in 2012.  My ideal weight would be 150, but I think almost 25 lbs in 6 weeks is too much to lose in that period of time. The general rule of thumb is 1-2 lbs per week, so even getting to 160 (a 15lb loss) is going to be tough in 12 weeks without losing muscle.

Running for Weight Loss..

Once Upon A Time...

For those of you that don't know, I used to be a runner and a pretty darn good one. But I got job, got married, had kids and over the years I ran less and less. The last time I really considered myself to be a runner was in 2013 when I ran my last half-marathon. Sure, I ran a 5K or a 10K here and there, but that was the only running I did basically. I did virtually no training at all.

I Was Obese

Shortly after News Year Day, this year, I hit 197lbs. Keep in mind that when I was competing in local races I was 135lbs. At 160 lbs in 2013 I thought I was fat. So to be knocking on 200lbs this year was my Uh-Oh moment. I was technically "Obese" on the BMI Chart. I was pre-diabetic. I had all kinds of aches and pains. I could go on and on, but I'll stop there. Anyway, I decided enough was enough and I started actually using my Gym membership. I hired a personal trainer for 30 minutes, once per week to help get me started. Then the Gym held a competition. Being competitive by nature, I joined the 12-Week Challenge and I got down to 177lbs half way through. I was so EXCITED!

Covid-19 Strikes the Country

Then Covid-19 hit! They gym closed and I gained back some of the weight. I finished the 12 week challenge at 185lbs. Still a loss, but not the progress I wanted. So, with the gyms closed, I decided to go back to what I know: Running! I started coaching myself, which wasn't easy. I kept wanting to go out and run a long way, at a fast pace, and I couldn't. I was getting upset, unmotivated and ready to give up. But then I stepped back. I have had so much success in coaching others, I just needed to coach myself AND I had to be willing to be coached. So I created a plan for an overweight male, in his 50's to get him (aka me) back in shape.

How I'm Doing

Having a plan has been great. I'm running consistently. I'm having rest days and long runs and things are improving and the weight is coming off again. I'm back down to 177lbs, I'm now just "overweight" and all the aches and pains are gone. I was having a real problem with Plantar Fasciitis and I've managed to keep that from re-occuring. I even qualified as a National Finalist and won $50 to spend on gym merchandise, which was a great feeling!

Today I went for my 2 mile run. It was hot. I felt sluggish. I was holding back because I wanted to make sure I could run the whole way. I almost stopped and walked twice. It was not going well. And then something bizaare happened. I finished the run and looked at my watch, and I had taken 8 seconds off my best time for this course. No wonder I felt awful! I was cruising, but I didn't even realize it. 

You will have good days and bad days when you train. But every once in awhile, you'll have a day that proves that things are working and you are making progress. Stick the plan and the results will come.

Happy Trails.

P.S. If you would like to lose weight and need guidance, please send me an email. If you're a runner but you've stopped losing weight, I can look at your plan and help you. This actually happens very often and the solution is often simple. 

How to Break A Training Plateau (Part 5/5)

WHO NEEDS A RUNNING PLAN? (Part 5/5)

Often times I'll hear a runner say their training isn't working, but when I ask them if I can see their plan, they don't have one. they just go out and "do whatever" each day. Or they say "I just run 3 miles per day." Today, we will talk about the elements of a proper training plan.

>> Please reach out to me if you want my 12-week plan to run a faster 5K.