Big Guy Help

[wrestlepsu99]

I'm 6'3 259 lbs and 33 years old.

5 Months ago, I was 6'3 291 lbs.

I've been working in law enforcement as a Parole Officer for 7 years on a sex offender unit. I've gotten to the point where I feel as though I want to take my career to the next level, and I've been working pretty hard.

I need some feedback on ideas to help my fitness level. I'm in "process" with two jobs currently. The Federal Air Marshall Sevice and the PA State Police.

Here is my progress so far for fitness levels:

1.5 Mile Run: 14:08
Push Ups: 39 (1 min)
Sit Ups: 40 (1 min)
Pull Ups (underhanded): 3

My Workout Routine:

Sunday: PM: 1.5 Mile Run (fast) + heavy weight training + Sit ups and Pull ups
Monday: Off
Tuesday: AM: 2 Mile Jog: PM: 2 Mile Run (normal) + heavy weight training + Sit ups and Pull ups
Wednesday: 1 hour spinning (no weight training) Sit ups + pull ups
Thursday: AM: 2 Mile Jog: PM: 2 Mile Run (normal) + heavy weight training + Sit ups and Pull ups
Friday: 2 Mile Run (normal) + heavy weight training + Sit ups and Pull ups
Saturday: Off

I am getting decent results with this and recently added a protein shake at the end of my workouts.

Questions:

#1 Can you offer my any advice or offer any suggestions on improving my workout, and/or speed for 1.5 mile run?

#2 Naturally, I am a bigger guy. I can't control genetics, but I can kick my butt to get better. I can meet most minimum requirements, but with my size I know that I may never be able to run a 8 minute mile. Will my age/size be taken into "off record" consideration when doing PTA's?

No one has to sugar coat anything, I'm looking for honest feedback. Thanks very much for reading and advice.

[Safety Steve]

I too was a Parole Officer (Institutional) before deciding to better myself. You made a good decision. As far as your workouts go. I would substitute one evening jog with a speed day (some 300's, 200's or even 100's at 70% to 90%). At least 4 to 10 after you jog 5 to 10 minutes to warm up. Also increase one of your AM runs 10% each week (10% is what is suggested so that you won't injure yourself). I would not run more than 4 miles at one time. Increase of distance for endurance. Speed work out is for teaching the body to continue to run with the build up of lactic acid. Keep running. Be Safe.

[CityOfChicago]

If your goal is improved 1.5mi time, then ditch the 2 mile runs. You're wasting energy that could be spent elsewhere. Again, this is if your goal is that 1.5mi time.

I'd add some shorter runs (1mi to 1.25mi) that are interval-based. Do you run on a track? If so, sprint the straights and jog the curves. If not, you'll need to do it by time(easier if on a treadmill, otherwise wear a watch). Try a 1:3 or 1:2 ratio - "sprint" 30 sec / jog 90-60 sec. The exact time syou neeed to base on your current fitness level. You may find it best to sprint 60sec/jog 120sec, or you might need to "sprint 30sec / jog 90 sec.

This interval training will get your HR higher, increase capillary density (the number of blood vessels in you muscles) increase mitochondrial density (the number of organelles that produce energy in the muscle cells), and increase lactic acid levels in the muscles. The active rest will allow the muscles to recover a bit and metabolize the lactic acid, removing it from the muscles. Lactic acid tolerance is one of the main limiting factors in performance. As it builds in the muscles, it literally begins to prohibit further work. By exposing your muscles to repeated high levels of lactic acid, they 1) become more tolerant of higher levels and 2) become more efficient removing/metabolizing it. Also, the higher intensities will force adaptaions between your lung cells and blood, allowing for more O2 to be absorbed and transferred to the working muscles.

Over time, aim to increase the length of time you spend "sprinting", subtracting it from your time 'jogging'. ie: if you do a 16min run, with 30 sec sprint 90 sec run, work on getting 60sec/60sec. Once this 1:1 ratio is achieved, increase the speed of your "sprint" and "jog", and go back to the 1:2 or 1:3 ratio. Clear as mud?

Also, apply these to your regular 1.5mi runs. Example: Lets say you currently run a 10min mile (I know your's faster a bit, but let me make the math easier on myself). Your intervals may be something like 7min mile/12 min mile - you'll have to figure out the speeds that work for you. As you start getting better at this interval, and closing in on that 1:1, increase the speed of your 1.5 mile runs, as well.

With all the longs runs you've been doing, you should already be in fantastic aerobic shape. These changes wont effect that. Also, with such a strong aerobic base you should see changes very quickly - I mean like nearly every workout for several weeks quickly. Work those intervals hard. "Sprints" should be hard runs that gas you , while "jogs" should allow you time to recover so that you feel ready to "sprint" again.

Sorry for the long post - hope this is helpful.

[Safety Steve]

Very well said Chicago. I agree with everything except ditching the 2 mile run. Too much speed work increases the chance of a running injury. Be Safe.

[wrestlepsu99]

If your goal is improved 1.5mi time, then ditch the 2 mile runs. You're wasting energy that could be spent elsewhere. Again, this is if your goal is that 1.5mi time.

I'd add some shorter runs (1mi to 1.25mi) that are interval-based. Do you run on a track? If so, sprint the straights and jog the curves. If not, you'll need to do it by time(easier if on a treadmill, otherwise wear a watch). Try a 1:3 or 1:2 ratio - "sprint" 30 sec / jog 90-60 sec. The exact time syou neeed to base on your current fitness level. You may find it best to sprint 60sec/jog 120sec, or you might need to "sprint 30sec / jog 90 sec.

This interval training will get your HR higher, increase capillary density (the number of blood vessels in you muscles) increase mitochondrial density (the number of organelles that produce energy in the muscle cells), and increase lactic acid levels in the muscles. The active rest will allow the muscles to recover a bit and metabolize the lactic acid, removing it from the muscles. Lactic acid tolerance is one of the main limiting factors in performance. As it builds in the muscles, it literally begins to prohibit further work. By exposing your muscles to repeated high levels of lactic acid, they 1) become more tolerant of higher levels and 2) become more efficient removing/metabolizing it. Also, the higher intensities will force adaptaions between your lung cells and blood, allowing for more O2 to be absorbed and transferred to the working muscles.

Over time, aim to increase the length of time you spend "sprinting", subtracting it from your time 'jogging'. ie: if you do a 16min run, with 30 sec sprint 90 sec run, work on getting 60sec/60sec. Once this 1:1 ratio is achieved, increase the speed of your "sprint" and "jog", and go back to the 1:2 or 1:3 ratio. Clear as mud?

Also, apply these to your regular 1.5mi runs. Example: Lets say you currently run a 10min mile (I know your's faster a bit, but let me make the math easier on myself). Your intervals may be something like 7min mile/12 min mile - you'll have to figure out the speeds that work for you. As you start getting better at this interval, and closing in on that 1:1, increase the speed of your 1.5 mile runs, as well.

With all the longs runs you've been doing, you should already be in fantastic aerobic shape. These changes wont effect that. Also, with such a strong aerobic base you should see changes very quickly - I mean like nearly every workout for several weeks quickly. Work those intervals hard. "Sprints" should be hard runs that gas you , while "jogs" should allow you time to recover so that you feel ready to "sprint" again.

Sorry for the long post - hope this is helpful.

Yes, I am very fortunate to have a track accessible to run on. Unless otherwise directed, I usually run in the 4 lane (This track has 8) to get the closest measurement to an actual mile.

Thanks Chicago, this was exactly what I was looking for. I think it's going to be good to test my limits.

[JRT6]

I'm not seeing the long runs in the program that Chicago is seeing. What I'm seeing is short 2 mile runs twice a day in some cases. I will counter that OP needs to work for a sustained aerobic base. I also think that speed work for the 1.5 in most cases causes more trouble in over training especially in light of the fact most 1.5 mile run tests have an easy time requirement.

I see a lot of "heavy lifting" and pullups on consecutive days. For pullups do a search for plans for 20 reps or something similar as there are templates all over the place. Find a good 5k for beginners program that you like and follow that. A good 5k performer can almost allways kill the 1.5 mile test.

[CityOfChicago]

Here are the long runs I am seeing:

My Workout Routine:

Sunday: PM: 1.5 Mile Run (fast) + heavy weight training + Sit ups and Pull ups
Monday: Off
Tuesday: AM: 2 Mile Jog: PM: 2 Mile Run (normal) + heavy weight training + Sit ups and Pull ups
Wednesday: 1 hour spinning (no weight training) Sit ups + pull ups
Thursday: AM: 2 Mile Jog: PM: 2 Mile Run (normal) + heavy weight training + Sit ups and Pull ups
Friday: 2 Mile Run (normal) + heavy weight training + Sit ups and Pull ups
Saturday: Off

I read that as 5 2-mile runs a week, with two days running 2-miles twice a day.

What I'm talking about is specificity of training. The best way to train for any event is to train that event. The further you get away from that event, the less transfer of adaptation there will be from training mode to event. Going back to my lineman story, You would say that the best exercise for linemen would be to play line, then pushing the truck (sport specific positioning, leg drive while pushing resistance), then squats (upright posture, feet planted, leg drive against resistance, upperbody free-moving), then leg press (feet planted, legdrive, upper-body stabilized), then leg extension (feet not planted, body stabilized, single joint, no leg drive).

The OP's goal was to improve 1.5mi time. Can this be done by running ever-increasing distances? Perhaps, but it's not efficient or specific. To decrease running time for the 1.5, one thing must happen: you must run faster. In order to run faster, you need to run faster. As you run faster, your body will become adapted to those demands, ie better RER, better blood lactic acid tolerances and clearances. Even dedicated 5k and 10k runners have speed days for these very reasons.

[wrestlepsu99]

The OP's goal was to improve 1.5mi time. Can this be done by running ever-increasing distances? Perhaps, but it's not efficient or specific. To decrease running time for the 1.5, one thing must happen: you must run faster. In order to run faster, you need to run faster. As you run faster, your body will become adapted to those demands, ie better RER, better blood lactic acid tolerances and clearances. Even dedicated 5k and 10k runners have speed days for these very reasons.

Everything that I have been researching is that this is right on. I've spoken to a good friend who is a accomplished triathlete in my office, and showed him this plan and he agreed with it with one exception:

He suggested that I do the speed routine 2x a week to start. Then try to increase distance and frequency to 3x's a week after this. He told me that with speed workouts come increase risk of injury and to becareful. (this is what you told me too CityofChicago)

This is how my workout went last night on the track:

10 minute walk/light jog warm up and stretch
1/4 mile jog
8 sprints (straight-aways)

I averaged about 20 seconds on the sprints at 90%-100%. I could have done more sprints, but I was pretty spent and didn't want to kill myself on day one. (hope I did the right thing)

However, I forgot to time my jogs around the curves to get the 3:1 ratio. But, I did go slow enough to get my breath for the next sprint.

[CityOfChicago]

He's right, and I should have made that clear in my post. 2x a week is plenty. And dont worry TOO much about the 'time' running the curves. If you can time it, so much the better, But if you forget to, just try to 'jog' them at a speed that is a bit slower than your normal 1.5mi pace and, like you said that you did, gives you a chance to recover enough for the effort of the 'sprint'.

Good luck - update us with how the 1.5mi times go!

[wrestlepsu99]

[QUOTE=JRT6;1038693] I also think that speed work for the 1.5 in most cases causes more trouble in over training especially in light of the fact most 1.5 mile run tests have an easy time requirement. QUOTE]

In most cases, yes. But for the PTA I'm completing, even my best time of 13:52 is considered "Poor".

I'm a bigger guy; I know what everyone is thinking when it comes to be my turn to run...

[JRT6]

I'm 38 years old 6'3" 235 and I get up to 250-255 at times. (check out my PT challenge thread and you'll see what I look like)

My comment about the sprint work is based on my experience working as a PT instructor at police academies. I see student after student fail when trying to catch up with too much speed work. It's like max bench pressing twice a week. I myself totally blew a hamstring years ago doing that. If you really get your aerobic base down come run day your legs will be relatively fresh and the adrenaline will get you flying around the track. If you have your base down and you want to add speed work then that's fine b/c you have margin for error but if you're barely making the time cut off and over do it with the speed work you will fail.

[wrestlepsu99]

I'm 38 years old 6'3" 235 and I get up to 250-255 at times. (check out my PT challenge thread and you'll see what I look like)

My comment about the sprint work is based on my experience working as a PT instructor at police academies. I see student after student fail when trying to catch up with too much speed work. It's like max bench pressing twice a week. I myself totally blew a hamstring years ago doing that. If you really get your aerobic base down come run day your legs will be relatively fresh and the adrenaline will get you flying around the track. If you have your base down and you want to add speed work then that's fine b/c you have margin for error but if you're barely making the time cut off and over do it with the speed work you will fail.

Absolutely. Thanks for sharing your experience. I'm only going to do the speed about 2 times a week, other days will be longer distance runs.

[JRT6]

I thought about this while squating today. As a big guy volume running isn't your friend either and I do most of my LSD on the eliptical and rower. For speed what I do and suggest you do is one day do four 800m runs with a 400m recover lap and on another do tempo or fartleck runs where you just pick up the pace for a short time, your goal 1.5 pace for instance, then take a long recovery between fartlecks. I don't advocate all out sprinting because of two leg injuries I got doing them. My ortho said that older males frequently get injured doing this and I researched it to confirm. Long sprints of 400m or more or pushing a sled or some kind of load reduces the chance of injury.

[wrestlepsu99]

Ok, so after a lot of hard work I wanted to report my latest to those who read my thread or are interested in following the progress.

Since my last post I began incorporating the interval runs into my workout. I ditched most of the long distance runs, mostly because of performance issues and general fatigue.

To date, I've lost 41 lbs, and I'm down to 6'3 250 (33 years old). I haven't lost anything or gained anything in about 2 weeks. Not real worried about that just yet.

I started out running 8 intervals at a 1:3 Ratio - 20 second sprints - 60 second recovery time.

Over the weeks, I have increased to 12 intervals at a 1:3 Ratio - 20 second sprints - 60 second recovery time.

After a week or two of this, I am going to start raising my sprint distance to about 25 seconds and recovery time to 50 seconds and increase from there until I am at a 1:2 Ratio. (That is unless someone tells me differently)

So far my workout consists of the following:

Monday: Off (Starting 10/1 I will add a spin class here)
Tuesday: Interval workouts (listed above), Gym - heavy lifting - pull ups/situps.
Wednesday: Off
Thursday: Interval workouts (listed above), Gym - heavy lifting - pull ups/situps.
Friday: 2 Mile Run (Flat course), Gym - light lifting - pull ups/situps.
Saturday: Off
Sunday: 2 Mile Run (Hills), Gym - heavy lifting - pull ups/situps.

Now for the info: My 1.5 mile run has gone from 13:52 to 13:30. Not terribly drastic, but a good overall improvement. Also, on my 2 mile runs, my average mile times have gone way, way up. I am finding that even when I'm not pushing myself, I am running close to a 9 minute mile.

I have added protien shakes after work outs and GNC Mega Man vita packs to my diet as well. But, before you comment, I have this to say...

22 seconds of time improvement means hard work and dedication. I'm not just stopping there either. I want to get better. There are no short cuts or tricks or magic pills to take. It's all about ball busting hard work and stick-to- it-ness.

Again, I'm open to suggestions and offer my heart felt thanks to those who have pointed me in this direction.

[cruzmisl]

Well IMHO the best way to improve your run is to lose some weight. Dropping another 25lbs will do wonders for your time. So having said that, what is your diet like? You cannot out train a sh!tty diet.

Also since you are a big guy like myself I would suggest low impact HIIT (high intensity interval training) as well. This will minimize the risk of injury but still allow you to get your wind up. I use an arc trainer or step mill at my local gym. Use something that mobilizes your hips NOT a treadmill.

When I went through my training I was 225lbs but I'm shorter at 5'7". I ran the 1.5 in 11:30 and I needed a bottle of oxygen after that. I hate running. Anyway, I stay at around an even 200 now and am in much better shape than I was back then.

The training is good but just be sure to allow enough time for recovery and be sure you are eating correctly. Eating correctly means eating every 2.5-3hrs, protein and vegetables at each meal (also minimize carb intake to after workouts only). Carbs should consist of fruit and whole grain options......Wonder bread doesn't count. You also need to determine what your caloric maximum should be per day, divide that by 6 meals and be sure you don't consume more than that. To lose weight you need to have a small caloric deficit. Following this will also make your workouts more difficult but all in the quest right.......

I have an ankle injury and I was doing 50m sprints with 1 minute rest. Ankle held up but due to mobility issues with my ankle my spine/hip had to take up the slack. I developed horrible pain at my SI joint and it lasted for months. Couldn't figure out why until I went back to the sprints and POW, pain back again. Needless to say no more sprints for me. I don't feel bad though, I'm 39 and can still bench over 400 so I'm doing OK. Running just isn't my thing. Please be careful with the sprints. You don't want to injure yourself at your age. It will really set you back.

PS: Awesome job on the weight loss so far!