Short and Long-term goal ?

PB said:

I am 40 years old, 40" waist, obviously overweight,

Not if your 8 feet tall...

Quoted message said:

sed to be quite active.

In high school, right?

Quoted message said:

Want to train for a 10k run for next summer.

Reasonable goal.

Quoted message said:

What kind of regimen or first step should i be able to achieve at my age
for distance, speed, and endurance, etc... on treadmill

Are you going to do a 10k on the treadmill? If not, start walking,
then progress to running ON THE SURFACES you plan on doing the 10k on.
One of these know-nothings will point you to a website, and it'll say
walk several miles, when you're comfortable with that, stert running
until you are out of breath, then walk until you catch it. Repeat. In
no time you'll be running the distance.

Quoted message said:

I am 40 years old, 40" waist, obviously overweight, used to be quite
active.

Want to train for a 10k run for next summer.

What kind of regimen or first step should i be able to achieve at my
age for distance, speed, and endurance, etc... on treadmill

I've been where you are now. Actually >40" waist, 245 pounds in 2003. I
lost 80 lbs within about 10 months, ran several 10Ks a half marathon, ran
a marathon(qualified for Boston), ran Boston, I'm now training for a 50k.

Without knowing very much about you, I can only tell you what worked for
me. Everyone is different in how their body reacts to diet and exercise.
What worked for me was first focusing on losing the extra weight with a
combination of caloric restriction and easing into an exercise plan. I
didn't run a single step until I got down to 215 lbs. Strictly walking
for 2 to 4 miles 4 to 6 days per week. Then, gradually working in running
segments until I was finally running an entire 2 miles without too much
difficulty. I used a heart rate monitor to keep my effort in a
"comfortable" zone (not out of breath).

By the way, if you can do all of this on a treadmill, more power to you.
If at all possible, get outside for your exercise. You'll find it much
better, physically and mentally. However, I've noticed that your email
address points to a Canandian ISP. Is that correct? If so, you still may
be able to get outdoors for a good portion of your running/walking. I'm
not sure where you would draw the line as far as temperature, snow, etc.
If this is an issue, there are a few rec.running posters (Dot, David,
Donovan) that are more intimately familiar with cold-weather running. I'm
from the southern USA, so I can't speak from experience. You can search
google groups for details.

You didn't state your weight, but I'm assuming you're well over 200 lbs.
At that weight you run a high risk for injury with a high impact activity
such as running. Even a person with very little extra weight could have
problems if they suddenly jumped of their couch and started running
without any specific plan for building up their connective tissues
(tendons, ligaments). This is usually the problem with the overly
enthusiastic 40+ yo new runner.

Make sure you have a pair of running shoes that are made for someone of
your weight and running style. I suggest going to a running specialty
store. Expect to pay $80 or more for a decent pair of running shoes.
You're not going to find a lot of bargains at this type of store. You're
paying for personalized service from knowledgeable staff.

There are lots of plans on the Internet that begin with a walking program
and gradually insert running into a portion of the route. Here are some
of them:

The Couch-to-5K Running Plan - http://tinyurl.com/28s74

Runner's World (lots of articles about buying shoes, run/walk plan,
losing weight, beginning running) - http://tinyurl.com/cto4s

Hal Higdon's Beginning Runners Guide, especially the 30/30 plan. That's
what I used as I gradually worked up to 100% running -
http://tinyurl.com/de7gf

Since you are 40, before undertaking a weight-loss and/or exercise
regimen, it's probably a good idea to get a physical.

Good luck with the journey!

--
Phil M.

Short term goal: Fix that hairstyle.

Long term goal: Survive 3rd heart attack.

Miss Anne Thrope said:

Short term goal: Fix my hairstyle.

Buttercup, I have never seeen you, but I admire your candor.

Quoted message said:

Long term goal: Survive 3rd heart attack.

I'm sorry to hear that. What brought on the first two attacks? Too many
trips to Denny's for the Grand Slam breakfast?

tkb

Pretty much the same advice I gave him.

Phil M. said:

Quoted message said:

I am 40 years old, 40" waist, obviously overweight, used to be quite
active.

Want to train for a 10k run for next summer.

What kind of regimen or first step should i be able to achieve at my
age for distance, speed, and endurance, etc... on treadmill

I've been where you are now. Actually >40" waist, 245 pounds in 2003. I
lost 80 lbs within about 10 months, ran several 10Ks a half marathon, ran
a marathon(qualified for Boston), ran Boston, I'm now training for a 50k.

Without knowing very much about you, I can only tell you what worked for
me. Everyone is different in how their body reacts to diet and exercise.
What worked for me was first focusing on losing the extra weight with a
combination of caloric restriction and easing into an exercise plan. I
didn't run a single step until I got down to 215 lbs. Strictly walking
for 2 to 4 miles 4 to 6 days per week. Then, gradually working in running
segments until I was finally running an entire 2 miles without too much
difficulty. I used a heart rate monitor to keep my effort in a
"comfortable" zone (not out of breath).

By the way, if you can do all of this on a treadmill, more power to you.
If at all possible, get outside for your exercise. You'll find it much
better, physically and mentally. However, I've noticed that your email
address points to a Canandian ISP. Is that correct? If so, you still may
be able to get outdoors for a good portion of your running/walking. I'm
not sure where you would draw the line as far as temperature, snow, etc.
If this is an issue, there are a few rec.running posters (Dot, David,
Donovan) that are more intimately familiar with cold-weather running. I'm
from the southern USA, so I can't speak from experience. You can search
google groups for details.

You didn't state your weight, but I'm assuming you're well over 200 lbs.
At that weight you run a high risk for injury with a high impact activity
such as running. Even a person with very little extra weight could have
problems if they suddenly jumped of their couch and started running
without any specific plan for building up their connective tissues
(tendons, ligaments). This is usually the problem with the overly
enthusiastic 40+ yo new runner.

Make sure you have a pair of running shoes that are made for someone of
your weight and running style. I suggest going to a running specialty
store. Expect to pay $80 or more for a decent pair of running shoes.
You're not going to find a lot of bargains at this type of store. You're
paying for personalized service from knowledgeable staff.

There are lots of plans on the Internet that begin with a walking program
and gradually insert running into a portion of the route. Here are some
of them:

The Couch-to-5K Running Plan - http://tinyurl.com/28s74

Runner's World (lots of articles about buying shoes, run/walk plan,
losing weight, beginning running) - http://tinyurl.com/cto4s

Hal Higdon's Beginning Runners Guide, especially the 30/30 plan. That's
what I used as I gradually worked up to 100% running -
http://tinyurl.com/de7gf

Since you are 40, before undertaking a weight-loss and/or exercise
regimen, it's probably a good idea to get a physical.

Good luck with the journey!

Quoth Phil M. <[email hidden]>:

Quoted message said:

[email hidden] wrote:

Quoted message said:

Quoted message said:

I am 40 years old, 40" waist, obviously overweight, used to be quite
active.

[snip]

Quoted message said:

I've been where you are now. Actually >40" waist, 245 pounds in 2003. I
lost 80 lbs within about 10 months, ran several 10Ks a half marathon, ran
a marathon(qualified for Boston), ran Boston, I'm now training for a 50k.

I'm midway between you two. 40, gone from 250+lbs to 206lbs since
April. I've finished two 5Ks and a 5m so far, and I'll be doing a 10K
next month. My goal is a marathon next fall and maybe a 50K the
following spring (HAT run.) I don't know whether I'd ever qualify for
Boston, but that isn't a current goal. Who knows where I'll be next
year, though?

[snip]

Quoted message said:

By the way, if you can do all of this on a treadmill, more power to you.
If at all possible, get outside for your exercise. You'll find it much
better, physically and mentally.

I second this. Outside is much more interesting than inside.

Quoted message said:

Make sure you have a pair of running shoes that are made for someone of
your weight and running style. I suggest going to a running specialty
store. Expect to pay $80 or more for a decent pair of running shoes.
You're not going to find a lot of bargains at this type of store. You're
paying for personalized service from knowledgeable staff.

I second this as well. Good shoes are an absolute *must*. Do not go to
a general sports store, go to a *running* store. And go during the week
if you can, when the sales staff can give you about a half hour to an
hour of personal service -- mostly to check your running form. This is
*very* important.

Quoted message said:

There are lots of plans on the Internet that begin with a walking program
and gradually insert running into a portion of the route. Here are some
of them:

Quoted message said:

The Couch-to-5K Running Plan - http://tinyurl.com/28s74

When these plans say "conversational pace" they mean it. Run VERY VERY
slowly at first or you'll get an overuse injury. I guarantee it. And if
you do find yourself hurting in your joints or tendons, stop running.
Better to take a few days or weeks off rather than months. Start very
slowly and don't be afraid of the walking parts of the programs.

Quoted message said:

Since you are 40, before undertaking a weight-loss and/or exercise
regimen, it's probably a good idea to get a physical.

I agree with this as well.

Quoted message said:

Good luck with the journey!

It is very doable and every goal achieved feels *great*.

Cheers,
Craig

--
Corollary to Clarke's Third Law:
Any technology distinguishable from magic is insufficiently
advanced.

Quoted message said:

Quoth Phil M. <[email hidden]>:

Quoted message said:

Quoted message said:

I've been where you are now. Actually >40" waist, 245 pounds in 2003.
I lost 80 lbs within about 10 months, ran several 10Ks a half
marathon, ran a marathon(qualified for Boston), ran Boston, I'm now
training for a 50k.

I'm midway between you two. 40, gone from 250+lbs to 206lbs since
April. I've finished two 5Ks and a 5m so far, and I'll be doing a 10K
next month.

Wow, that's great progress!

Quoted message said:

My goal is a marathon next fall

Which one? Have you decided yet?

Quoted message said:

and maybe a 50K the following spring (HAT run.) I don't know whether
I'd ever qualify for Boston, but that isn't a current goal. Who knows
where I'll be next year, though?

You might be surprised. Boston was never on my mind (other than a
fantasy) until I got down near my current weight. I realized I was
running my 10Ks at a pretty good clip. My finishing times equated with
a
3:20 marathon (3:30 being a BQ for my age).

--
Phil M.

Quoth Phil M. <[email hidden]>:

Quoted message said:

[email hidden] wrote:

[snip]

Quoted message said:

Quoted message said:

I'm midway between you two. 40, gone from 250+lbs to 206lbs since
April. I've finished two 5Ks and a 5m so far, and I'll be doing a 10K
next month.

Quoted message said:

Wow, that's great progress!

Thanks. When I started, I had no idea what to expect. It was just some
mid-life goal setting -- the marathon. I am really enjoying the training
at this point.

Quoted message said:

Quoted message said:

My goal is a marathon next fall

Quoted message said:

Which one? Have you decided yet?

My initial goal was the Marine Corps Marathon -- mostly because it's
local and I'd heard of it. I'll probably still shoot for that one, but
there are plenty of smaller events that I now know about which are also
local. They have the advantage of not having to run with 30 thousand
others. I am less decided now than I was a month ago.

Quoted message said:

Quoted message said:

and maybe a 50K the following spring (HAT run.) I don't know whether
I'd ever qualify for Boston, but that isn't a current goal. Who knows
where I'll be next year, though?

Quoted message said:

You might be surprised. Boston was never on my mind (other than a
fantasy) until I got down near my current weight. I realized I was
running my 10Ks at a pretty good clip. My finishing times equated with
a 3:20 marathon (3:30 being a BQ for my age).

Yeah, my age qualifier is 3:15. If I ever approach that, maybe I'll give
it a go. The 5miler I just ran equates with a 4:23 marathon. But I'm not
going to set any goals until I run a half.

Cheers,
Craig

--
Corollary to Clarke's Third Law:
Any technology distinguishable from magic is insufficiently
advanced.

"Craig Pennington" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

My initial goal was the Marine Corps Marathon -- mostly because it's
local and I'd heard of it.

If the MCM is local for you, then look around the DC area for any of the
many running clubs that have low key (& low cost) races, training groups,
training runs, track workouts, coaching leads, etc. As well as friendly
encouragement (no matter what your pace).
bj