Wish me luck on my physical experiment -- RACE DAY!!

[Phineas]

So, the day is here. For those of you who don't know, I've been training for my city's annual half-marathon for about 3.5-4 months now.

Long story short: I was fat as a kid -- took up running in teens to lose weight -- lost weight, but OCD took over and I became a long distance runner -- ran/raced for about 6 years (including 2 marathons, and Boston Marathon qualifying time) -- then got overly obsessed, became very skinny and unhealthy, and quit running to undo damage to my body -- took up bodybuilding (this was September 2008).

Now, I've seen incredible success, thanks largely to my now controlled OCD (OCD and fitday.com aren't a good match lol). So, I thought it would be interesting to try something -- train for a half marathon on the side during my hjigh-intensity bodybuilding/powerlifting training.

As a runner I was usually 140-145 lbs @ 10% BF. Now, I'm 192 lbs @ 10% BF. My legs are pushing a hell of a lot more mass than they were before. Also, they endure heavy training (upper body affects running, too) throughout the week. Believe me, it's hard to go on speed runs after 5-rep squat maxes. I used to train my way -- volume. Running is easy to improve on if you do a lot of it. However, with the knowledge I've gained the last couple years in this realm I thought I'd apply it to my former sport and see if I could still give a good performance at a much heavier weight with low training volume.

The distance of the race is 21.1 km (13.1 miles). My weekly training volume never exceeded the distance of the race. In fact, my weekly volume was usually 1/2 to 3/4 of the race distance, which in the sport of running is pretty much unheard of for long distance events. I'm not massive, but I'm certainly well built. Any look at my legs and back would immediately give away that I'm not a runner but someone who tosses heavy iron around.

This is an experiment to not only prove to myself but others that heavy lifting and muscle mass doesn't have to limit you in endurance-oriented sports (see "getting fit or big" thread, lol).

Anyway, it's 6:03 AM here, been up since 4:30. Had a 120g carb up (along with the last week of carbing up). I have 5 energy gels for the race. Having my coffee and listening to Megadeth. Race is at 7:30. Leaving the house in 40 minutes.

Wish me luck! I'll report back when I'm home.

 

[fraseram]

good luck

I LOVE proving people wrong LOL
I am 4'6 and can lift like a monster for my size people always look at me like I'm a china doll or they are going to break me and need to protect me
they say 'good things' come in small packages I say .... 'dynamite' does LOL watch out

 

[nova1970sb]

good luck man!

 

[Gazhole]

Kick some ass man. Attack the marathon like its a squat session - respect it but own it, pace yourself, and realize that wanting to die isn't a bad thing...IT JUST MEANS YOU'RE WINNING.

Good luck. I look forward to hearing about your success

 

[MDR]

Hope the race went well.

 

[fraseram]

i REALLY am 4'6 BTW ...... I have an endocrine disorder that stunts your growth (among effects other things)


SO........ what happened on race day?!!

 

[rockhardly]

So, did you show those scronny lil bitches what big balls look like?

 

[Phineas]

So, did you show those scronny lil bitches what big balls look like?

Ya, it was pretty hilarious seeing the size discrepancies between me and the runners. I used to look like them, I couldn't believe it.

So, I was only 4 minutes behind my target time. I ran I think it was 1:49:38. My previous best from my running days was 1:25:12, but my usual time was 1:31:00. So, being 50 lbs heavier with training of only 3 days a week at 3.7-5 km runs (for a 21.1 km event) I think that goes to show just what you can do with proper training intensity and diet. Of course I could have trained more and ran faster, but the goal was to train at very low volume/high intensity so that I could maintain my primary training in bodybuilding/powerlifting. I was on a calorie surplus the entire time, and all my lifts, including squats, deads, and cleans, went up regularly throughout my running training.

I paced myself almost too well. As much as I'm having trouble walking today, my upper legs were doing pretty well throughout the race. The biggest challenge was for my feet and knees. I made the mistake of running in overused shoes that I had been using for way too long. I was using them at the gym for the longest time, and just recently bought a pair of shoes oriented to powerlifting. I'd never experienced bone pain from running, so I figured it was the shoes. My muscles were fine, and my lungs were well prepared. There were times I was even breathing through my nose. So, not to make excuses, but I honestly feel if I had newer shoes I could have knocked my time down to 1:40:00 or better.

Also, my energy gels helped a lot to compensate for the knee and foot pain and continue at my minimum pace I set out (5:00 min/km). Each gel is 100 calories and 25g sugar (plus 40mg caffeine!). Pre race I modified my usual breakfast. I ate two 12-grain bagels (600 calories, 120g carbs, 24g protein), 2 cups milk (180 calories, 22g carbs, 18g protein), 4 tbl olive oil (480 calories, 40g fat). At the start of the race I ate one gel. I ate five more throughout the race at the distance markers for 5km, 9km, 12km, 15km, and 18km.

To sum up, though I made a few pre-race errors that could have easily have knocked my time down considerably, I consider this a big success. Muscle mass and heavy weight training and 4,000 calories a day doesn't have to slow you down. It turns you into a fucking machine.

I'll be doing this again next year, and I've learned from this year's race how to improve my time. The goal will be the same: train at low-volume/high-intensity amidst heavy weight training so as to not interfere with strength/muscle gains. For next year I guarentee sub-1:40:00.

My ultimate goal is to tie my previous best time as a runner but at my current weight/muscle mass.

 

[Phineas]

Kick some ass man. Attack the marathon like its a squat session - respect it but own it, pace yourself, and realize that wanting to die isn't a bad thing...IT JUST MEANS YOU'RE WINNING.

Good luck. I look forward to hearing about your success

Actually, this was I think my 18th half marathon. It was the distance I liked to race the most when I was a runner. I think it requires the most balls (in a sense). Marathons are brutal, but you pace yourself so much more. 5km and 10km are hard for the all-out effort, but they're not long enough to inflict serious pain. Just give'er.

Halfs on the other hand are a blend of the two sides. You always start out strong, but there's still the speed element, and by half way you realize you have to increase the pace, except you're already fatigued. It's brutal, but fun.

I miss running, but don't miss it even more. I think it will be fun to do the half once a year as a challenge to my discipline and training/diet knowledge. Training for a running race while bodybuilding/powerlifting is intense because they're complete opposites.

 

[gtbmed]

Congrats on the results. With a pair of new flats and a bit more training, you could have probably knocked quite a bit of time off. Distance running is a sport where small mistakes can really cost you.

There is going to be some disadvantage for a larger runner. Every foot stride is going to have to move more weight which can accumulate quite a bit over a long race.

But that isn't going to matter for most runners out there. For all but the more competitive/elite guys, it comes down to cardiovascular conditioning and stride length/efficiency.

 

[Gazhole]

Awesome work, dude i think you achieved your goal. Thats not far off your average time from before, but now you're bigger, stronger, and healthier than you ever were. Health is about many different things, and not only can you run a half marathon in a respectable time, but you can shift big heavy things too.

Congrats man

 

[Built]

Okay I'm impressed. Nice work!

Have you considered running barefoot, or in those five-finger things? Might be a better option now that you're heavier.

 

[Built]

PS waves at fraseram - good to see you posting again.

 

[Built]

Phineas, which half was it? I have a friend who was going to run the one in Kelowna, but instead ran on the North Shore.

 

[PushAndPull]

Have you considered running in those five-finger things?

Good idea, just don't forget the toe ring

 

[Built]

Now, do you wear the toe ring INSIDE the shoe, or OUTside? I'd hate to make a faux pas.

 

[PushAndPull]

Now, do you wear the toe ring INSIDE the shoe, or OUTside? I'd hate to make a faux pas.

Outside of course. You want people to see that pretty toe ring of yours.

 

[Flathead]

You'll do well, I have no doubts!

 

[Phineas]

Congrats on the results. With a pair of new flats and a bit more training, you could have probably knocked quite a bit of time off. Distance running is a sport where small mistakes can really cost you.

There is going to be some disadvantage for a larger runner. Every foot stride is going to have to move more weight which can accumulate quite a bit over a long race.

But that isn't going to matter for most runners out there. For all but the more competitive/elite guys, it comes down to cardiovascular conditioning and stride length/efficiency.

I plan on doing it again next year, and I'll probably train at a slightly higher -- but still low -- volume. The idea was to train at a low enough volume that (a) high intensity was necessary and (b) it wouldn't require too many calories. My goal wasn't necessarily the best time; it was the best time within the training framwork. 3 days a week running less than 1/8 the race distance is an unorthodox way to train for a half.

Okay I'm impressed. Nice work!

Have you considered running barefoot, or in those five-finger things? Might be a better option now that you're heavier.

What's the advantages for the five toe ones? Also, I have really high arches, so I don't know if barefoot would be a good idea for me. Also, I had to do some, believe it not, calf rehab 7 years ago (lol) and she noticed when my feet land they land on the outer edge and then roll in. This is why I'm prone to calf problems if I don't stretch them regularly. I also have very tight achilies tendons.

Also, you asked in another post -- it was the Royal Victoria Half Marathon. I used to do it every year when I was a runner. The last time I did it was 2007, when I ran 1:25:12 (my PR). My last half marathon was the day I decided to quit running and move into BB'ing, which was the Nanaimo Half in September 2008. I also did that one every year.

 

[Phineas]

Awesome work, dude i think you achieved your goal. Thats not far off your average time from before, but now you're bigger, stronger, and healthier than you ever were. Health is about many different things, and not only can you run a half marathon in a respectable time, but you can shift big heavy things too.

Congrats man

Thanks dude.

I agree about health. I enjoy being able to deadlift 300 lbs, but then go run a fast-paced 5km.

It just goes to show there's no distinction between being "big" and being "fit" (cough! stepakus! cough!).

I think you could have fit about 4 of the runners' legs into 1 of mine.

 

[Gazhole]

^