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Have any of you ever dones a 5k or longer race?

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imagep

Villiage Idiot
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Is running a 5k and placing in my age division realistic...for a non-runner.

Seriously, I haven't ran a step (until this morning) since I was in the military, and I've been out for over two decades.
 
I am a 59 year old retired navy male who smokes too much, and drinks way too much beer. I lost a golf bet with a buddy and I had to run his 5K for him last summer. The first mile, I thought I was gonna die, but felt great the rest of the way. I just trotted along talking with a retired 72 year old Librarian who was funny as hell and trying to pick me up.

Hell........walk if ya have to! I saw quite a few walkers during the run.
 
imagep said:
Is running a 5k and placing in my age division realistic...for a non-runner.

Seriously, I haven't ran a step (until this morning) since I was in the military, and I've been out for over two decades.
Click to expand...

What is your age division and what is your one mile time?

I ran for 39 years , 2000 miles per hour and lots of marathons in there and 10K races. So I would be happy to chime in.
 
(done, not dones)

Sorry, I was interrupted before I finished the post.


Is running a 5k and placing in my age division realistic...for a non-runner. I've also never competed in an individual sport and I've never won anything in my life.


I haven't ran a step (until this morning) since I was in the military, and I've been out for over two decades. Just out of the blue, I decided I would enter a 5k race this fall. I want to wait at least 6 months so that I have time to train, and I also want the weather to be a little on the cool side. I'm thinking late October or maybe even Nov or Dec. I also want to pick a race where they give awards for the top three in each division, which also has a lot of divisions (like age 50-55 M) so that I actually have a shot at placing in my division.


I looked at past results for a bunch of races within a half day drive of where I live, and for a mid size race, maybe at least 100 competitors (I don't want it to be a total "giveme") but not more than 500. At fun run type races that size, I'm seeing just 10-25 competitors in my division, with times ranging just over 20 minutes to upwards of an hour. I'm assuming that people who are doing it in over 35 or 40 minutes must be walking most of the way. I think that if I pick the right race, I could probably be top three with a time around 24 minutes (so about three consecutive 8 minute miles or maybe a tad bit faster).


This morning, on a treadmill with 0 degree elevation, it took me 44.5 minutes to run/walk 3.1 miles, and even at that slow pace, I was hurting when I got off. I was really dissapointed in how long it took me, when I was in the Army I could run 2 miles in less than 15 minutes.


I also did some research comparing real running to the treadmill and found several articles that claim that just a 1 or 2 degree elevation on the treadmill would make it comparable to outdoor running (making up for wind drag and the belt assisting). I'm assuming that I will probably also need to do a true outdoor run at least twice a week, in addition to any treadmill running. Currently, I do some sort of exercise at least once a day every day, and frequently twice a day (fasted cardio in the morning, and weight training at night), so I'm sorta already headed in the direction of serious training.


Doing the math, I have to cut roughly 45 seconds off my run each week to get down to the mid to low 20 minute range, in a hope for a top 3 placement. Is this type of improvement realistic? Or should I just be happy to finish a race, or maybe to not come in dead last? I have roughly six months to train, maybe a few weeks longer than that.
 
haymarket said:
What is your age division and what is your one mile time?

I ran for 39 years , 2000 miles per hour and lots of marathons in there and 10K races. So I would be happy to chime in.
Click to expand...

Holy **** !!!

;)
 
haymarket said:
I ran for 39 years , 2000 miles per hour and lots of marathons in there and 10K races.
Click to expand...

Let's see, 39 years times 2000 miles per hour = the distance to Saturn and back. LOL.

Yea, if you have any suggestions for a 52 year old who's slow as can be and has no endurance, I'd love to hear them!
 
imagep said:
(done, not dones)

Sorry, I was interrupted before I finished the post.


Is running a 5k and placing in my age division realistic...for a non-runner. I've also never competed in an individual sport and I've never won anything in my life.


I haven't ran a step (until this morning) since I was in the military, and I've been out for over two decades. Just out of the blue, I decided I would enter a 5k race this fall. I want to wait at least 6 months so that I have time to train, and I also want the weather to be a little on the cool side. I'm thinking late October or maybe even Nov or Dec. I also want to pick a race where they give awards for the top three in each division, which also has a lot of divisions (like age 50-55 M) so that I actually have a shot at placing in my division.


I looked at past results for a bunch of races within a half day drive of where I live, and for a mid size race, maybe at least 100 competitors (I don't want it to be a total "giveme") but not more than 500. At fun run type races that size, I'm seeing just 10-25 competitors in my division, with times ranging just over 20 minutes to upwards of an hour. I'm assuming that people who are doing it in over 35 or 40 minutes must be walking most of the way. I think that if I pick the right race, I could probably be top three with a time around 24 minutes (so about three consecutive 8 minute miles or maybe a tad bit faster).


This morning, on a treadmill with 0 degree elevation, it took me 44.5 minutes to run/walk 3.1 miles, and even at that slow pace, I was hurting when I got off. I was really dissapointed in how long it took me, when I was in the Army I could run 2 miles in less than 15 minutes.


I also did some research comparing real running to the treadmill and found several articles that claim that just a 1 or 2 degree elevation on the treadmill would make it comparable to outdoor running (making up for wind drag and the belt assisting). I'm assuming that I will probably also need to do a true outdoor run at least twice a week, in addition to any treadmill running. Currently, I do some sort of exercise at least once a day every day, and frequently twice a day (fasted cardio in the morning, and weight training at night), so I'm sorta already headed in the direction of serious training.


Doing the math, I have to cut roughly 45 seconds off my run each week to get down to the mid to low 20 minute range, in a hope for a top 3 placement. Is this type of improvement realistic? Or should I just be happy to finish a race, or maybe to not come in dead last? I have roughly six months to train, maybe a few weeks longer than that.
Click to expand...

There is no need to rush things. I would say start out just focusing on finishing the race and improving your time each race. Don't worry about beating other people at this stage.
 
haymarket said:
What is your age division and what is your one mile time?

I ran for 39 years , 2000 miles per hour and lots of marathons in there and 10K races. So I would be happy to chime in.
Click to expand...

You ran 2000 miles per hour?
 
Skeptic Bob said:
There is no need to rush things. I would say start out just focusing on finishing the race and improving your time each race. Don't worry about beating other people at this stage.
Click to expand...

Honestly, I'd be happy with a decent time. 45 minutes would be a dissapointment and pretty much pointless, especially after 6 months of training. If I don't think I can do it sub-30, I probably won't even show up.

There are 5k's in my area every weekend for the next few weeks, one of them starts and ends less than a mile from my house. I was thinking about showing up just to watch what goes on. It may scare me off. I also thought about volunteering for the event, maybe to pour water or something.
 
imagep said:
Is running a 5k and placing in my age division realistic...for a non-runner.

Seriously, I haven't ran a step (until this morning) since I was in the military, and I've been out for over two decades.
Click to expand...

you rock....good on you...it is a courageous and inspiring decision to run

my guy started to train for marathons at 55

he now regularly runs Boston...did so yesterday...research, research, research and then

enjoy
 
5k's are easy and there is usually less competition in the upper age brackets, at least in my area, so you may win, place or show in your bracket just by surviving
 
imagep said:
Is running a 5k and placing in my age division realistic...for a non-runner.

Seriously, I haven't ran a step (until this morning) since I was in the military, and I've been out for over two decades.
Click to expand...

Three miles is not a short race for a non runner. When is it? you said maybe October or November. And you age group is what again..... older if I remember right.

I would work up to a mile at ten minutes per mile. Forget about the three miles for now. When you get comfortable with that - go up a half mile every two to three weeks until you are running the three miles at thirty minutes. If you are in 60 plus or more - that should get you where you want to be for some recognition.
 
haymarket said:
Three miles is not a short race for a non runner. When is it? you said maybe October or November. And you age group is what again..... older if I remember right.
Click to expand...

There are so many to chose from, would I looked I saw several races every weekend during the fall which are within a reasonable driving distance. I think the one that I initially picked out was Oct 21st, but I'm thinking maybe I should wait til November so that the weather is a little cooler (October can range from highs in the 50's to highs in the 90s in SC). I'm 52, so I will likely try to find a race that has a 50-55 age division, although I noticed that some are 50-59 (which would likely have a few more competitors in the division).

I would work up to a mile at ten minutes per mile. Forget about the three miles for now. When you get comfortable with that - go up a half mile every two to three weeks until you are running the three miles at thirty minutes. If you are in 60 plus or more - that should get you where you want to be for some recognition.
Click to expand...

Yesterday I ran for 10 minutes and then walked for the remainder of the 3.1 miles (treadmill, not quite the same I know). I tried a pace of 7.5 mps, for about 30 seconds, then I started slowing it down til I found a pace that I was fairly comfortable with, which was 5 mph, so I think I fell just short of a ten minute mile. I was a little too sore this morning to run, so I did elliptical, and I will probably do elliptical tomorrow because I will do lower body weight training tonight. Friday I will try running again, this time after eating a light breakfast (I have been doing cardio in a fasted state to lose weight), and see if I can outright run a 10 minute mile, so that would be 6 mph.
 
_Sal said:
you rock....good on you...it is a courageous and inspiring decision to run

my guy started to train for marathons at 55

he now regularly runs Boston...did so yesterday...research, research, research and then

enjoy
Click to expand...

Was he running before he decided to train for marathons? My feet and ankles and hips are a little sore from just the 3.1 miles of mostly (really fast) walking and 10 minutes of running I did yesterday - I can't imagine running a marathon.
 
imagep said:
There are so many to chose from, would I looked I saw several races every weekend during the fall which are within a reasonable driving distance. I think the one that I initially picked out was Oct 21st, but I'm thinking maybe I should wait til November so that the weather is a little cooler (October can range from highs in the 50's to highs in the 90s in SC). I'm 52, so I will likely try to find a race that has a 50-55 age division, although I noticed that some are 50-59 (which would likely have a few more competitors in the division).



Yesterday I ran for 10 minutes and then walked for the remainder of the 3.1 miles (treadmill, not quite the same I know). I tried a pace of 7.5 mps, for about 30 seconds, then I started slowing it down til I found a pace that I was fairly comfortable with, which was 5 mph, so I think I fell just short of a ten minute mile. I was a little too sore this morning to run, so I did elliptical, and I will probably do elliptical tomorrow because I will do lower body weight training tonight. Friday I will try running again, this time after eating a light breakfast (I have been doing cardio in a fasted state to lose weight), and see if I can outright run a 10 minute mile, so that would be 6 mph.
Click to expand...

Okay - if it were me, I would not worry about the distance right now as you have five or six months to train. The important thing is developing a pace that you are comfortable with and can keep up without any negative effects. Running is all bout the legs and lungs so cross training with other things helps with your over all health - but will not do much to make you run any better , any faster or any farther.

I would first work on a mile. Shoot for nothing more than ten minutes a mile. Then do that for a week at least five days a week.

If you are running in a 50 to 55 grouping, there will be a good group able to run a solid 8 minute mile - some even less. So that is what you are going to shoot for about a month before the race if your goal is to finish near the top of that group .

Then I would do a bit of what is called fartlek training - its from Scandinavia and you alternate a bit of speed work within your normal mile run until you can shave a good minute off that time. The goal would be to get you down to 8:30 to 9 minutes a mile.

Around June you can add another mile - then you will be doing two miles consistently hopefully at about 8:30 or so. Do that for a couple of weeks and then try to increase your speed just a tad to 8 minutes a mile.

Let me know how that sounds to you.
 
imagep said:
Is running a 5k and placing in my age division realistic...for a non-runner.

Seriously, I haven't ran a step (until this morning) since I was in the military, and I've been out for over two decades.
Click to expand...

I don't do races, but I try to run at least 4 times a week, either 2.7 miles (just under a 5k, which is 3.1) or 5.4 miles. The numbers are that specific because they refer to a loop of sidewalks surrounding graveyards, playing fields, etc, which I prefer to use since i don't have to cross any busy streets, meaning I start running and don't stop until I'm back at my front door.

My "break" from running was in college, when I was also dumb enough to smoke cigarettes. I stopped the latter and restarted the former just before law school, and my approach was "**** it, if I collapse mid-run, then so be it." I just threw myself at it. The worst of acclimatizing was over after a month, but for a while there I'd definitely feel like I was about to pass out part-way through. Never did though.

Now it's just something I do. Feel way better for hours after running. Clearer thinking, negative moods down, etc.





Now, I must point out something very important: I was only in my 20s then. My body could take the strain. The older one gets, the easier one needs to take it when getting (back) into areobic exercise.
 
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Mr Person said:
...

My "break" from running was in college, when I was also dumb enough to smoke cigarettes.
Click to expand...

I was a smoker until the past few years. On occasion, I still have one with a beer or after a meal (I have a rule that I can't buy any, I can only bum them off of other people), I sometimes crave them quite a bit. This morning I was trying to imagine myself trying to light a cig while running a race.

Now it's just something I do. Feel way better for hours after running. Clearer thinking, negative moods down, etc.
Click to expand...

I was pretty psyched up all day yesterday after actually accomplishing 3.1 mile run/walk, and I'm looking forward to running again Fri morning.
 
haymarket said:
Okay - if it were me, I would not worry about the distance right now as you have five or six months to train. The important thing is developing a pace that you are comfortable with and can keep up without any negative effects. Running is all bout the legs and lungs so cross training with other things helps with your over all health - but will not do much to make you run any better , any faster or any farther.

I would first work on a mile. Shoot for nothing more than ten minutes a mile. Then do that for a week at least five days a week.

If you are running in a 50 to 55 grouping, there will be a good group able to run a solid 8 minute mile - some even less. So that is what you are going to shoot for about a month before the race if your goal is to finish near the top of that group .

Then I would do a bit of what is called fartlek training - its from Scandinavia and you alternate a bit of speed work within your normal mile run until you can shave a good minute off that time. The goal would be to get you down to 8:30 to 9 minutes a mile.

Around June you can add another mile - then you will be doing two miles consistently hopefully at about 8:30 or so. Do that for a couple of weeks and then try to increase your speed just a tad to 8 minutes a mile.

Let me know how that sounds to you.
Click to expand...

Once I have a decent one mile time, will the other miles be hell to run, or will running longer and longer distances at the same pace just come natural?

I few weeks ago I notices a lady in her mid 20's get on a treadmill and absolutely explode with running, no real warmup or anything. Most people just walk or kinda barely jog, but this chick was all out running. I didn't want to seem like I was watching her, and the part of the gym that I was intending on using is in a different room so I left. In what seemed like just a few minutes (it might have been six or seven but it didn't seem like that long) I took a glance through the door and she was no longer running. I assume she must have been trying to do something like one mile as fast as possible.
 
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imagep said:
Once I have a decent one mile time, will the other miles be hell to run, or will running longer and longer distances at the same pace just come natural?

I few weeks ago I notices a lady in her mid 20's get on a treadmill and absolutely explode with running, no real warmup or anything. Most people just walk or kinda barely jog, but this chick was all out running. I didn't want to seem like I was watching her, and the part of the gym that I was intending on using is in a different room so I left. In what seemed like just a few minutes (it might have been six or seven but it didn't seem like that long) I took a glance through the door and she was no longer running. I assume she must have been trying to do something like one mile as fast as possible.
Click to expand...

The rest is easier as you body is used to running. For a non runner - the first mile will be the most difficult. Once you can run an 8 minute mile - its much easier to get to 2 miles ... then the three miles you want to be at.

You will have good days and bad days. Parts of the run will be easier and other parts harder and it will rarely be the same.

Don't eat for 2 full hours before a run. Running has a laxative effect on your system so make sure you have emptied your stomach or you will be looking for a bathroom. After a while you train your body so its good if you can run at the same time every day.

I know of no race that is done on a treadmill so my advice is get on the street for your runs. I never ran on a tread mill in my life (other than for a medical stress test) and ran 78,000 miles on the street.

Go out and back - in other words for a two mile run you run a mile away from your house and then you have to run back. It forces you to do it.

Running fast will increase your speed but that comes later and first you must develop the endurance. That comes first and there is no substitute for it. You have to train your body to accept running long distances and you can tinker with the speed later.

I wil give you a tip right now .... if you want to be able to excel at running three miles - train four four or five. But that comes later like in the last two weeks before your 5K race.

The human body has an elasticity factor of at least double. In other words, if you run two miles for ten weeks, you can run four when you have to. Nobody runs 26 miles a day to train for a marathon. I found out that I needed a 12 week base of 60 miles per week (6 days_ thats ten miles per day average) and the final two weeks of 80.

But thats a marathon and a five K is different.

Keep asking as I will keep answering and hope I do not confuse you.
 
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imagep said:
Was he running before he decided to train for marathons? My feet and ankles and hips are a little sore from just the 3.1 miles of mostly (really fast) walking and 10 minutes of running I did yesterday - I can't imagine running a marathon.
Click to expand...

reality is our bodies either have fast twitch muscles or slow twitch...he has slow twitch which is good for long distance but he isn't fast, he can just endure

People have two general types of skeletal muscle fibers: slow-twitch (type I) and fast-twitch (type II). Slow-twitch muscles help enable long-endurance feats such as distance running, while fast-twitch muscles fatigue faster but are used in powerful bursts of movements like sprinting.
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he was 40 lbs overweight when I met him and hooked on sugar so no, he hadn't done any running for decades

hang tough and take it easy...the way to train is walk, job, walk, jog

for me...the walk part is perfectly adequate...:mrgreen::peace

but I don't aspire to marathon as to me it is a torture not worth the year of training which goes into each marathon run....for him, it is life itself :shrug:

decide which one you are, and, you will know what to do :thumbs:
 
_Sal said:
reality is our bodies either have fast twitch muscles or slow twitch...he has slow twitch which is good for long distance but he isn't fast, he can just endure



he was 40 lbs overweight when I met him and hooked on sugar so no, he hadn't done any running for decades

hang tough and take it easy...the way to train is walk, job, walk, jog

for me...the walk part is perfectly adequate...:mrgreen::peace

but I don't aspire to marathon as to me it is a torture not worth the year of training which goes into each marathon run....for him, it is life itself :shrug:

decide which one you are, and, you will know what to do :thumbs:
Click to expand...

Is a year how long he trained before running his first marathon? I would think it would take longer than that to develop that type of endurance.
 
imagep said:
Is a year how long he trained before running his first marathon? I would think it would take longer than that to develop that type of endurance.
Click to expand...

you do a year of training for a marathon

in order to run Boston you must first qualify (time) in another marathon

but you can't just begin training for a marathon, first you must become a runner and the length of time that would require would depend upon your current physical shape and your natural physical makeup as well as mental endurance/attitude

plus how much time and money do you want to invest...for running, recovery time, research, and shoes, etc

long distance running is as much about mental training as it is physical

some people are just naturally better at long distance running than others

others are better at speed than endurance
 
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