20 Under 6 — Weekly Recap (Week 1)
Welcome to Week 1 of my 20 Under 6 journey — 20 pounds down and a sub-6:00 mile. Here’s the honest recap from my first full week of training, weight tracking, and recovery.
Running Over 40 | Week of January 1–7, 2026
Age: 48
Goal: Lose 20 lbs + Run a sub-6:00 mile
Weekly Snapshot
Starting weight: 200 lbs
Ending weight: 198.8 lbs (–1.2 lbs)
Fastest mile this week: 7:41
Weekly mileage: 11 miles
Key workout: 4-mile tempo run
Strength / mobility sessions: 0
Rest days: 4
Training Recap
What went well:
Getting back into a running routine after surgery
Tempo effort felt controlled, not forced
Legs handled mileage better than expected
What felt hard:
Rust. Every run reminded me I’m not where I used to be
Cold weather made warming up take longer
Running with a cast is awkward (but doable)
What surprised me:
Endurance came back faster than speed
My body tolerated effort better than my ego did
Body & Recovery Check-In (Over 40 Reality)
Soreness / tight spots: Right hip and calf tightness after longer runs
Sleep & energy: Solid overall, best on easy-run days
Injury status / limitations: Recovering from hand surgery, running in a cast
What helped recovery this week:
Short stretching sessions after runs
Not pushing pace just to “prove” fitness
What didn’t:
Waiting too long to stretch after runs
Nutrition & Weight Loss Notes
What I focused on: Consistency over perfection
What slipped: Too many holiday treats
How my body responded: Energy stayed steady when fiber intake was higher
One adjustment for next week:
Be more intentional with post-run meals
The Mental Game
Week one is always humbling. Starting this challenge at 48 means accepting where I am right now, not where I was at 30 or even 40. The temptation to rush progress is real, but patience is part of the work. This goal isn’t about proving toughness — it’s about earning fitness one week at a time.
This Week’s Lesson for Runners Over 40
Takeaway:
Fitness returns faster than confidence — trust the process.
Looking Ahead to Next Week
Gradually increase weekly mileage
One controlled tempo or progression run
Prioritize hip mobility
Stay healthy, stay consistent
Final Thought
This challenge isn’t about chasing a number on a watch — it’s about showing that growth is still possible well past 40. Week one wasn’t flashy, but it was honest. And that’s exactly how this journey starts.
Follow the Journey
If you’re over 40 and working toward big goals, follow along here on RunningOver40.com for weekly updates, lessons, and real-world training insights.