While it’s certainly not a foregone conclusion, I do expect to lose 150 pounds. I don’t expect to do within 12 months (by January 15th, 2009), but I do expect for me to keep losing weight and eventually reach 194 pounds.
In the meantime I have a new goal: run a mile in 10 minutes by Dec. 18.
Running a mile in 10 minutes, or under 10 minutes, is pretty much the (running) requirement for any sort of military training, law enforcement, high school fitness test, etc. I’m sure this varies state by state and decade by decade, but that’s pretty much what I’ve always known it to be:
1 mile in 10 minutes and you’re in.
While I’m not going to become a South Carolina State Trooper anytime soon, I would still like to be as physically fit as one (the new recruits, anyway). This starts with lasting on a treadmill for 10 minutes at 6mph.
Here’s the training schedule I hope to use to get me there by December 15th, but keep in mind that much like everything else you read on 344, this routine was made without any real training, proper physical education or research.
It’s extremely basic:
First week (November 16th-20th)
3 minutes at 6 mph with no incline
Second week (November 23rd-27th)
4 minutes at 6 mph with no incline
Third week (November 30th-4th)
5 minutes at 6 mph with no incline
Fourth week (December 7th-11th)
6 minutes at 6 mph with no incline
Fifth week (December 14th-15th)
7 minutes at 6 mph with no incline
Fifth week (December 16th-17th)
8 minutes at 6 mph with no incline
The Big Day (December 18th)
10 minutes at 6 mph at no incline
I know I should be a personal trainer, but please, no job applications. Seriously though, if I could just keep remembering to breath while running (common problem, I hear) I’m sure I could run a mile in under 10 minutes.
We’ll see on December 18th.
Once (if) I can meet this goal, I’ll tart making new goals and decrease the time to 9 minutes, 8 minutes, etc. and also start bumping the incline, duration, and distance. I’ll also switch from the treadmill to the outdoors. All of this training will eventually lead to my first 10k race in March.
Let’s take it one step at a time, though, no horrible pun intended.
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{ 42 comments… read them below or add one }
When I first started out I couldn’t run a mile in under 13 minutes. Now I can run one in under 8. Just keep plugging away and allowing your body to adjust and you will be amazed at what it can do. There are a ton of great running programs out there. Check out Hal Higdon’s 10K programs at http://www.halhigdon.com/10ktraining/10knovice.htm
Thanks for the link! I definitely will strive to run a mile under 8 minutes eventually, but for now, 10 will do.
When you first talked about how you’ve become addicted to running, I honestly thought you had maybe gone a little mental (blogging your way to weight loss AND insanity, perhaps?). But I must say, I can now see where you are coming from. I will hardly call what I do running, its more a sloppy mess of a walkjogrun, but I’m still on the treadmill and I think (gotta check for sure) I may have made my personal goal of 15 miles this week. WooT!
Good luck with the 10 minute mile, no doubt you will succeed.
I have some doubt, but no lack in motivation!
Awesome, look forward to following along to see how you progress. It takes me nearly 22 minutes to walk a mile…I admire how far you’ve come.
It took me nearly 22 minutes to walk a mile in January — we’ve come a long way.
You know, I bet you could even do it right now! It looks like a great plan, though. Keep us posted.
And on your weight loss, you know, if you keep up your average of 3 pounds lost a week, you would be able to make your goal of 150 pounds in a month. I’m thinking you can do it!
…I mean in a year. 150 pounds in a month might be a little unrealistic! :)
I can’t do it now. I might be able to do 6 minutes or so, but it wouldn’t be everyday nor would it be “finesse.” I’d be dead by the end of the 6 minutes.
Hopefully, gradually, I’ll perfect my running over the next 10 minutes and be able to just reach 10 minutes.
Based on what you’ve been doing, you can probably meet this goal today, though running is harder on your knees. I would, however, recommend you do it outdoors, preferably on a rubber track (like at a local high school or college), or even on an indoor track. The difference is the steady speed. It’s easier to run a mile with your speed fluctuating than set at the same speed, especially if you’re not already a trained runner. The track is no more exciting than a treadmill, but you don’t have to keep the same exact speed throughout and it even allows you to finish strong, possibly beating your time. I suggest you just go try it and see how long it takes you to run the mile.
If you’re afraid for your knees, rubber tracks give enough bounce to protect them. It’s the roads that hurt.
It is much harder on my knees, which is another reason why I just don’t want to go out and attempt to run it tonight. It’d just be reckless.
You know I’m betting you can do this now. I think you’re largely underestimating just how much the work you’ve done has affected your physical capabilities. I know when I started running after a certain point I kept thinking that I was breathing too hard or I couldn’t keep up this pace for long and I’d stop myself and walk and to intervals again. And one day I just said screw it and went for it and ended up running two miles in about 20 minutes.
Are you sure you can’t run a mile in 10 minutes or that you’re stopping yourself because you think you can’t?
As I said above, I think it’d be reckless to try and run a mile under 10 minutes right now. It wouldn’t be a certainty and I might even injure myself doing it. I don’t have the breathing or form down to do it with ease.
Also back to the breathing thing, count in for two out for three. It prevents you from landing on the same foot on the exhale and having a longer exhale than inhale helps slow your heart rate.
I’ll try that tonight.
You can so do this. I am runner myself and I love every minute of it, pain and all. It is addictive. I use to just say I was a jogger. I “ran” in the Cooper River Bridge Run in 2008 and it took me an hour and a half. That is over a 13 minute mile. Last weekend I ran a 10K in 1 hour and 6 seconds. that is a 9min 42 second mile. I love every minute of it. I had a horrible time breathing when I started out. One thing that helped me, that I still use to this day sometimes, is to hold water in my mouth. Take a big gulp of water and don’t swallow it. Just hold it in your mouth. Then you don’t have a choice. It forces you to breathe, and you eventually calm down, you’re breathing good through your nose and as a reward you get a nice cool drink when you swallow :)
I actually find myself holding water in my mouth during the day. I don’t know why, but I do.
I definitely will try doing it while I run!
I think you can totally do this. Your workout times are so impressive and you have so many people rooting you on…you’re destined to succeed!
I have been trying to up my miles too…but I’m stuck around the 15 minute mark. I know everyone has to start somewhere, but just getting the time down 30 seconds is so hard…I’m def NOT a runner, even though I would love to be and am trying to work up to at least a jogger! :)
I’m definitely not a runner, but I want to be. It certainly is a different kind of breed.
Wow – perfect post for me today. I started at 290 in may and now am 217 and was also shooting for 199 by Jan 1. I don’t think I will make it without overdoing it. I like your idea and will try this on the 18th as well. I think it is fine to train on the treadmill but I think for the actual event you need to be outside on a track. Just my opinion :) Keep up the great work!
I like Sean’s idea…maybe we should see how many people would like to try to run a 10 minute mile on 12.18? Thoughts?
We can certainly do that — I invite anybody who wants to run on that date to join me!
Great goal, man! I’m happy to see you getting into your running. I ran my first official half-marathon this weekend – what a blast. I only wish that I’d started when I was closer to your age, lol. Still chasing the elusive 10-min mile, but was thrilled to finish Sunday’s race with a pace of 12′04.”
And congrats on hitting 125 lbs. I got a little behind on my comments, but I was both thrilled for and proud of your accomplishment. Everything you do keeps pushing me to want to be better myself. What a great way to be ending the year!
That’s fine man, I’m sure you’re busy. How’s the weight loss going?
First, just wanted to say that it’s great to have a goal. And I think once you start, you’ll find running a 10 min mile easier than you think (especially at your height – you have a long stride). I want to second Hal Higdon. I’ve used his training scheduled for 5k, 6k and 10k races. I really like them. Finally, as someone who has worked up to an under 10 min mile, I find that doing a run/walk schedule works well. Run for 2 min at pace (so 6 miles/hour) walk for a min. Then over the course of a few weeks, run more walk less. You’ll be doing the a full 10 min mile in no time. To increase your speed you just start upping your “run” speed.
I like that off again on again approach. It lets me rest in between running and get some water, make sure my 218 pound frame hasn’t broken any bones, etc. I like having intense exercise followed by a short lull.
Tyler – One option you may consider to help build your endurance would be HIIT training. Basically, get on your treadmill or whatever piece of equipment you use (bike, elliptical, etc) and do a 5 minute warmup. Then jack up the speed as high as you can safely move, and do it for 1 minute straight…or maybe 30-45 seconds to start. Do an all out sprint for a brief period, and then crank the speed down for 90 seconds and then repeat. It may be, for example, 1 min @ 6 mph, then 90 secs at 2.5 or 3 mph, then 1 min @ 6, and repeat the cycle. This style of cardio is EXTREMELY effective at fat burning, and it does build endurance quite well…it’s just harder to do than other styles. Keep it up my friend!
I’m a fan of that style of cardio, Dan. Thanks for the suggestion — I’ll definitely implement it a little more!
Great Blog,and Congrats on the weight loss..But I have to get on you a bit… For a Guy who has done such a good amount of exercise over the last year..Why in the world would it take you over a month to attempt to run 10 minutes straight on 6.0.
I bet you can do atleast 6 or 7 mins straight right now..I really think if you just pushed yourself you could go to the gym today and do 10 mins straight.no doubt about it.Dont take it so easy on yourself..Your in Good Shape..Its all mental at this point..Your down to 225.Dont wait 6 weeks to test yourself..Thats a waste of time,and slowing down your success..Good Luck,and keep up the good work..
I probably could do 6 or 7 minutes straight right now, and heck, I may be able to run 10 minutes solid before December 18th — but that’s the goal date.
I definitely might test myself earlier.
I love this post. I am a novice runner … ok, ok… JOGGER.. (only three months in) and I find myself making similar type goals.
But on a different note… I have a question. Once you reach your goal, are you going to stop blogging? This is a selfish question because I love coming to your blog for inspiration and this morning I realized that you are quickly approaching your goal and I may not have this inspiration much longer. So my request is for you to KEEP BLOGGING. :-D
That’s a very good question, Sandra. I haven’t really decided what to do after I lose 150 pounds.
Great goal and good luck! My only suggestion would be to bump up the incline to just 1-2% as that more closely mimics actual running on land than no incline.
Okay, done. I’ll bump the incline up to 1%.
I have nothing to add on this whole running thread, but I just wanted to say I love that after pic in the top right part of the page. You’re smiling!!!!!!
I was smiling at 344 pounds and I’m smiling at 218 pounds. I also had frowns and scowls at 344 pounds, I just haven’t posted any of those pictures.
It’s crazy how that works :)
Yeah, but up til now, you’ve been looking so gloomy in your after pics. I’m glad you smiled for this one. Quit arguing with me, would ya? Sheesh.
Hi, first time stopping in. I’m new to fitness blogging and have really enjoyed finding so many wonderful blogs.
Having a definite plan makes all the difference. You have made such amazing progress. Best of luck.
I’ve been really focused on weight loss this year. I’ve lost about 60 lbs since January from 330lbs to 270lbs, it’s amazing you’ve lost so much weight. I would suggest getting a nike+ sensor. Nike+ has great training plans, allows you to track your runs, speed, time, set goals and estimates calories burned. It has really kept me working on my running goals. when I started in August it took me 14 minutes to run a mile. I just ran a mile in 8:20. My eventual goal is 6:00 / mile. Another great motivator is signing up for a race, as it gives you an end date to work towards.
Tyler — I have the same breathing problem — raspy and shallow or not at all. I started playing a mental game with myself where I would count “1,2,3,4,shoot” in my head, breathing in on 1,2,3,4 and breathing out on shoot. It’s also a fun game because I would add a little hop on the “shoot” since it alternated legs. Keeps things interesting, at least if you’re as easily amused as I am :)
Hey Tyler~
I haven’t heard back from you about this goal. Were you able to hit it last Friday? If so, how’d it go? If not, how close are you? I’m interested to read about your results.
You even inspired me to bump up my speed. Great work, man!
Have you ever heard of Couch to 5K? It’s a running program that gets you from not being able to run at all to a 5K in a few short weeks. If you google it there are ipod podcasts you can download, free workout schedules, etc.