I’m about 210 in race shape and I want to get my 1/2 marathon time down to 1:30
My best times this year were both 1:40:xx and I think with a long plan of slow running following a Daniels program I can get down to 1:30 come the Miami 1/2 at the end of Jan.
Any other thoughts besides dropping some lbs 
Andrew
just under 1.27 a couple of weeks ago at 207lbs.
Run lots (frequency), some of it fast, some of it long and steady (not necessarily slow).
I didn’t do any tris this year, but my best run times in a tri (if I remember correctly) were 1:31 for half IM, 3:34 for IM, and 42:xx for Oly. This year I focused just on ultrarunning and was lucky enough to win a 100k and a 100-miler along with some good finishes. If I had to speculate, I think at my peak this year I might’ve had a chance to break 3:10 or so in a standalone marathon (just pure speculation, of course!) I was almost exactly 200lbs all season.
As far as reaching your goals, I suggest just running more often. Not necessarily farther or faster, just more often. Best of luck toward reaching your goals!
I’ve raced at 200lbs most years and have gone 2:51 for the full and 1:17 for a 1/2 in standalone mode. My best 10k times came at about 185lbs before I started the tri thing. I’m 6’6".
Much, MUCH slower than the rest of y’all. At my best, 1:48.
i am a sliver under 6ft and 200+ relates to fat and not height or muscle
most of my tri career i have been 225-240lbs
best running times: 1:45
in '05 at 209lbs 1:40:20
in march at 202lbs… 1:36:30
last weekend at 188lbs… 1:30:44 on a tough course (runs around 3-4mins slower than a faster course)
losing weight is quite simply the easiest thing.
after browsing the internet i found a formula that i modified to 1kg=2secs/km
for me it is proving a conservative rule.
as i lose weight i can train more and get less injuries
non-weightloss tips… treadmill!!!
using a treadmill i can run lots more than just out on the roads and suffer less niggles.
during the week i do two key 30min sessions; 1 speedwork pyramids (2,4,6,4,2mins) and 1inclines (constant pace with variable inclines)
i also try and get 2-3 half marathon runs in a month (this is a logistic thing really as distance to work is 22k so i run into work - instead of biking like normal)
rest of sessions is 30mins treadmill steady and hour run in the dunes.
another huge tip… compression tights.
i think these have been major… i have more wobbly bits and the compression stuff really helps reduce the impact of wobbling… err… i mean muscle vibration!
it is fat i have been carrying, but i have been blessed with a fairly good running biomechanics thingy
i wish i had done the weightloss thing earlier in my life… in hindsight is a pure no-brainer.
irrespective of what method you choose to get down to 1:30, i wish you success; the race i had last weekend just filled me with joy. i placed 47th out of nearly 1000 people.
Do you wear the compression tights during the run, or do you mean during recovery (or both?)??
Thx!
i use them for both over a race weekend…
i use Skins to sleep in the night before and after (and post race as well) and for running races use 2XU tights (unless too hot)
also, i tend do do all my long training runs in 2XU compression tights.
and i use compression shorts on the treadmill (nike pro or under armour)
i even use compression tops!
for me… compression gear is a blinding light from heaven… 
i am trying to find compression jeans for the offseason and i wanna drive around i a compression car.
I use compression socks for recovery and the odd race but have not gone to the tights yet…maybe soon.
Nice work getting your time down, I’m around 6’ as well and likely can get down to 185…i’m not that interested in getting that skinny though.
The treadmill is great for me as well…boring but it works.
Andrew
Thanks guys for the inspiration. I have never been a good runner and hearing 200+ guys running 40 something minute 10ks is great. It seems like weight loss, varied training and treadmill (or soft surface) is the key points. How many of you guys are over 40? Thanks.
for me… compression gear is a blinding light from heaven…
i am trying to find compression jeans for the offseason and i wanna drive around i a compression car.
41yrs old, 6’2", and currently 205#, down from 255#. Looks like most of you are faster than I but I’m making good progress.
Started in july '07, Nov '07 @ 235# 24:xx for 5k, April '08 @ 210# 1:43:01 for 13.1. Ran just under 48~49mins in OLYs this year @ current weight.
“hoping” to do a 3:30 @ the flying pig. I’m plan to do 6x week runs with weekly miles at 50~60 mpw. This will include 4 LSD/recovery runs, I run @ 10k pace and 1 run @ MP pace. I also plan on dropping another 10 to 20 pounds.
Without knowning anything about you…I would think a plan of 5 to 6 runs a week, mpw of 50+ and dropping a few pds would be good for you as well. Good luck!
Good luck to you as well!
I’m on the right track with increased mileage at ‘cruise’ pace, with time the results I’m looking for will come
Andrew
I am 41yrs old.
the great thing about weightloss is that you turn against the tide on age… every one is getting slower but i have never been as fast as i am now!
I am hovering right around 200 these days.
I started the season around 215 (and it’s my first year doing Tri’s) and really my first year doing anything in a while. I was 190 in 2006, and did nothing until this spring.
I always thought of myself as a slow runner but I’m getting faster.
My first tri in May 2008 was a sprint and I could only manage an 8:45 pace. I think a big part of that was overall endurance and not just running speed.
So I started doing the beginner 10k training schedule on coolrunning.com… It works on adding miles, introducing hill workouts, fartleks, rest days…
4 months later, my sprint tri runs are around 8:00. I also did an Oly where I managed 8:24’s.
Now, about 5 months later, I did a PR 5k race at 22:18 (7:11).
I didn’t want to do much “dieting” throughout the race season, but will focus on some weight loss to get down to 185 by next spring and continuing running. I realize 7:11 isn’t that impressive (but it is 1:30 faster than 6 months ago), but the biggest contribution to my speed increase was increasing weekly volume, hill workouts and fartleks. I do most of my fartleks / interval work on the treadmill as it’s much easier to control.
I’m hoping when the spring comes around (april/may) I’ll set another 5k PR in the 6:40 range - but I’ll also be working on more endurance since I plan to do at least one 70.3 next year.
Good luck with it. I’m 210, 6’3’', about 12 percent body fat. My running PRs are 20:30 5K, 1:38 half, 3:30 full. I would like to qualify for Boston one day, but it gets a bit easier when I turn 40 next year, but not by much! I think long and slow have helped me the most, then periodically, a bit of intensity, but very little.
Run, run, and then run some more. My training plan is pretty simple: Two days off per week, three 6-8 mile runs of varying tempo, one 12-14 mile run, and one longer run in excess of 15 miles.
I am 5’10, 205 and trying to BQat Philly in November or Arizona in Janaury.
I ran 1:29:02 at the Philly Distance run two weeks ago on only two run focused weeks after my last tri, so I was pleased.
Bob
“hoping” to do a 3:30 @ the flying pig. I’m plan to do 6x week runs with weekly miles at 50~60 mpw. This will include 4 LSD/recovery runs, I run @ 10k pace and 1 run @ MP pace. I also plan on dropping another 10 to 20 pounds.
That should be doable with some training based on your current times - and the weight loss will definitely help with the hills (Runners World ran an article indicating that 1lb. adds 1 sec. to your min./mile pace). I ran it a few years back when I was 36, and it was my first running race ever. I signed up in early April, trained for a month, and ran a 3:50. Also, I had looked at the times from previous years and didn’t have a shot at the podium in the 200lb. group, so I intentionally GAINED 10lbs. in that month so I could run with the 220+ group (came in 4th - bummer). That’s a lot of weekly miles on a big frame, I suggest staying off the asphalt as much as possible make sure to focus on hill repeats for the couple of months prior.
“hoping” to do a 3:30 @ the flying pig. I’m plan to do 6x week runs with weekly miles at 50~60 mpw. This will include 4 LSD/recovery runs, I run @ 10k pace and 1 run @ MP pace. I also plan on dropping another 10 to 20 pounds.
That should be doable with some training based on your current times - and the weight loss will definitely help with the hills (Runners World ran an article indicating that 1lb. adds 1 sec. to your min./mile pace). I ran it a few years back when I was 36, and it was my first running race ever. I signed up in early April, trained for a month, and ran a 3:50. Also, I had looked at the times from previous years and didn’t have a shot at the podium in the 200lb. group, so I intentionally GAINED 10lbs. in that month so I could run with the 220+ group (came in 4th - bummer). That’s a lot of weekly miles on a big frame, I suggest staying off the asphalt as much as possible make sure to focus on hill repeats for the couple of months prior.
thanks for the input/advice. I’m doing a mix of treadmill, outdoor running now and will be doing that the same as long as I can. Weather dependent.
Another piece of the plan that I forgot to mention is to finally, and once for all, give up the cancer sticks!
I’m 210, 6’3’', about 12 percent body fat.
I just can’t wrap my head around the fact that you are the same height and BF% as I am, but you have 50lbs on me.
I’m trying to imagine me with 50lbs of pure muscle. I don’t even know where I’d put it all…
Brad