Quote:
Originally Posted by rwest
Hi Dave,
We’re talking about weight too. I’m 5’11” and here in the middle of winter when I can’t easily put miles on my bike, I weigh around 168lbs. My lowest weight in recent history has been around 160lbs. I think I can achieve 155lbs and still be healthy. I was talking to another coach casually and he was saying that every pound lost is 2 seconds off your mile time. Not sure If I believe that, but I know moving less weight around the track will make a big difference.
Just this week we were discussing time shaving beyond training- we figured losing the weight, pacing better and track shoes could possibly net 30 seconds!
I’m still just running in regular Brooks running shoes, same ones I train in. Coach keeps bugging me about getting high end spikes- I told him once I do a 5:30, I’ll buy a pair- the goal time is all that matters, so until I’m closer, no sense wasting money.
I think my squat weight is 145lbs or so- we are working slowly.
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You sound like you could do it, if anyone could. You've got 3 inches on me, and stride helps. If I were you I don't think I'd want to be under 160 . But I warn you, even going from 5:30 to 5:20 pace is a big deal. I'm no expert. Never "formally" trained with anyone. Just ran and got lots of exercise. Balance is good. Lots of leg exercises, not just squats. Don't neglect the front of of your lower leg either (most do) Will help stabilize the knee/ankle and prevent shin splints. I'm squatting about the same as you at around 160. But I do a ton of other leg stuff as well. Light on T/Th, then "big leg day" on Saturdays.
My PB was a 16:48 5K at the age of 53. Was holding comfortably in the low 17's until covid hit. The interruption in routine affected me, along with some minor knee/muscle injuries about the same time. I've gotten through those and running around 19:15 for my 5K. I'm gradually speeding up and expect I'll get into the high 18's soon, but no faster. A little slower in the 10K at about 42 minutes. Never been a distance runner. Around 10 miles and I just hit the wall. Wife and daughter are both good for halfs, but not me.
Good luck. I appreciate your ambition.