[quote=luthor1]
Steve - VO2max - 49, that's good! - engine - 3496 (coe = 4469 ) 10st10 is under normal, but VERY good fighting weight target

QUOTE]


So is my engine in need of some oil as it's so far off Seb's!! In the real world is it ticking along ok? Did tell you my age...44...if it makes any diffference. Let me know if it goes in my favour.

Saw your comments to Hot Foot re his marathon pb.....think the same applies to me!!! My best is 3hrs 40mins but more recently just over 4hrs!

44eh!!! That's very impressive. Hehe - Seb had an awesome engine, and maintained it with the light weight too. Another engine to consider (don't get depressed there are genetic factors read: mutations at work here)

Lance Armstrong: VO2max 85, engine - 6375 !!!!!!!!!

His lung capacity is nearly twice that of an average man, his heart is 1/3rd bigger than normal. I think I'll go back to the beer/fags and taxi's LOL!!

And I should have said that I'm heavy boned

Damn. I thought I was getting fitter as my times were coming down and my knees were hurting less. Turns out it's just the lost weight. Still I suppose that's not sooo bad.

Well, if you've got faster, and got lighter, and kept the same engine, then you are fitter? To me fitness is your ability to move each kilo of your body mass, not your total power. So VO2max is the best measure. Obviously lactic acid tolerence differs from person to person so it's not the be-all and end-all, but to me from what you've said you've got fitter!

What's your old weight and pb and you new weight and pb?

Another one for you

Age - 27
Height 5' 4''
Weight - a hair under 11stone
Best time - marathon - 3:30:56
(not done any shorter races recently enough to be relevant)

What would my likely time be at 5k & 10 k, now and if I swapped this engine for a V8 with afterburner and go-faster stripes?

Ok, your engine is running 3122... which is a basis to improve from.

Predicted 5k and 10k times are as follows:

5k - 21min59
10k - 45min34

however, from experience, your marathon won't translate well to shorter distances because of the difficulty in the translation "upwards".

I'd personally expect you to run closer to 20min30 and 43min30 respectively.

You should be weighing 9stone7 'normal' and 8stone "world class". If you were 9stone7 your marathon would be down to:

3hrs4min !!!!

If you improved you engine 15% and got to 9stone7 your marathon would be

2hr46min!!!!

Drop that weight! Get that V8

Pah! A measly 26 mins difference if I lose 1 1/2 stone? I'll stick with teh pies

Only kidding Thanks Luthor1!

Mine won't be too accurate as I don't really have "times"

Age: 37

Old weight: 89Kg (14st)

New weight: 79Kg (12St 6Lb)

Old performance... Could just about keep going for 2 miles in about 20 mins but I think I went off too fast and then the 2nd mile I looked like something from an American advert for the Cryogenics Institute where you see people in their 90's jogging. This was usually followed by lots of coughing and nearly puking.

3 months later.

New performance... 3 miles (5K) in 31 mins but I'm doing what I class as running all the way and not "shuffling" at the end, and I can even put in a little sprint finish.

Sounds quite crap but bear in mind that I can't get my HR above about 135 so this does tend to dictate the pace I can maintain.

Engine 2322. Doesn't sound a lot, but it does reflect what you're putting out at the moment. VO2max 29.4.

You old engine at your old weight looks to be up at 2563, so it seems the engine has slipped a little with the weight.

Are you nervous to push yourself with the problems you are suffering and the low heart rate? From those numbers it looks as though your body is a little more capable than you are giving it credit for... when you were carrying more weight your body stumped up and improved itself?

I'm not a doctor, but from the numbers it *appears* you can go a little harder than you have been since the weight loss. There is probably more to it than that so consult your own GP, but like I said - from the numbers you are more capable than you think!

EDIT: I've read your posts and you read as pretty negative... going from 2 miles to a proper 5k with an effort finish in a short time is something to be extremely pleased with! It's progress... understanding where the progress came from and how to maximise it is part of the fun of getting fit. I'd feel pretty good if I were you mate

This is a very interesting thread, and I agree that the best way to improve fast is to get to your ideal running weight (though I find my liking for a beer generally prevents me shedding that last 1/2 a stone!).

I've heard it quoted before (as a general rule of thumb) that you drop 2 seconds per mile for each Ib (I guess if you were to go below your best weight you will start losing muscle which will eat away at your power output).

It is possible to improve your V02 max but it will only get you so far. Your Lactate threshold also needs to be worked on (Hills, Tempo runs, Long slow intervals), which is your ability to hold a fast pace for a long time.

If you find like me that your legs get heavy before the end of a race but your still breathing ok, then it's your LT that needs work!

Quite right! Horwill states that if a 20mpw steady runner (5x4miles) increases by 1 mile a day per week (so week2 6x4miles, week3 7x4miles etc) when they have progressed to 50mpw their VO2max will have improved by 10%. Continuing to 70mpw *may* yield a further 5% improvement, then mileage increases yield diminishing returns.

I can't find data regarding the potential improvements through "quality" training, however I know a load of relevant reps based on your own current speeds which will improve VO2max further. I'll post up potential improvement %ages when I find them, but I'd expect to be able to add a further 10-30% to your VO2max through 'quality' VO2max training sessions over what we could call your 'genetic VO2max'.

LT training can often be overlooked, I find it very difficult trianing to do - basically it's 4 miles of running at a pace somewhere between your 5k pace and 10k pace. It's an uncomfortable speed because it's not often trained at so takes some getting used to. Much easier with a HRM with Speed footpod (PolarS625X for me )

Well I have actually been running about 20mpw for the last 10 months, so I'm doing exactly as you state at the moment, building my mileage up to 35-40+ miles to get my aerobic condition up to optimum, as I'm hoping to get into the London Marathon next year for a first crack at 26.2 miles! After that I'll switch to Tempo/Long interval training.

I think what type of training will help you depends on what type of runner you are. If you are a beginner then time on your feet jogging is the best to start with. If you naturally have speed, then usually your stamina/endurance is limiting you. And if you can run forever but can't pick up the pace then speed training is key.

I hate Tempo runs or long intervals at 10k pace, so I know these are going to help me most in the long term! It's alway the way isn't it!

Yeah - no pain no gain! I often fall into doing what I'm best at, most, but then have to constantly remind myself to do the things I can't do so well, then the improvements come so quickly I wonder why I didn't do it in the first place!!

Luthor, this is all good nerdy stuff, you can have a go at me now!

HM - 1:41:50
10k - 44:56
5k - 20:40

weight - 81kg
height - 190cm
age - 37

Just to confuse matters I did the 5k run as part of a recent triathlon, so had already been working very hard for an hour. The HM and 10k times are a year old when I was only doing running specific training

flakey

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