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little_aIconRunning distance all time PB25-09-2016 @ 15:22 
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still a devious weightlifting bastard
Member 43, 14200 posts
Run 13.2 miles 2:31:29 Grin

Bwt 92K Angry
ChrisMcCarthyIcon...25-09-2016 @ 15:29 
Lost his pen, then found his pen. #phew
Member 4899, 2858 posts
Nice!
WiganIcon...25-09-2016 @ 22:14 
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a cynical old scrote
Member 68, 6363 posts
SQ 255, BP 132.5, DL 250
637.5 kgs @ 110kgs UnEq
little_a said:Run 13.2 miles 2:31:29 Grin

Bwt 92K Angry


Impressive, especially at that running weight!!

Terry Surridge said to say hello!!
little_aIcon...26-09-2016 @ 08:24 
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still a devious weightlifting bastard
Member 43, 14200 posts
Wigan said:
Impressive, especially at that running weight!!
Terry Surridge said to say hello!!


Ta. Top man that Terry. All go ok yesterday then?

The bwt is a little concerning right now. Got a wedding next Saturday so no point in starting yet, but I'll drag it down a fair jag in the last 2 weeks. Hopefully it'll make a difference.
little_aIcon...26-09-2016 @ 20:31 
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still a devious weightlifting bastard
Member 43, 14200 posts
Kept yesterdays running quiet until I'd done my pad work
Pads
5 x 2 min rounds 40 secs rest

WG Bench
50 x 5
70 x 5
90 x 3
110 x 3,3,3
90 x 10
70 x 15
50 x 20

Curlz
20 x 5
30 x 5
40 x 5
50 x 5
60 x 5
20 x 20

Triz

Done.
SteveIcon...27-09-2016 @ 09:10 
nothing to hide, please follow my life on webcam
Member 255, 3732 posts
little_a said:

Doing longer distances is only helping my 5k times slightly more than my return to lifting did, as in it isn't. After sitting down and thinking about it the penny drops. You get better at what you do more of. Get the half out of the way then drop back to some 1k reps.


Not entirely correct - running slowly will make you faster (certainly at distances like 5k) eventually as long as you do lots of it. The basis of many/most distance programmes is lots and lots of slow running.
little_aIcon...27-09-2016 @ 10:28 
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still a devious weightlifting bastard
Member 43, 14200 posts
I have a lot to learn and a lot to look forward to then.

So you think I should be ready to push for 5k PB's once I ease off the distances after the 1/2? and if so when would be sensible?
SteveIcon...27-09-2016 @ 12:48 
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Member 255, 3732 posts
I would think a large part of your slow down in speed was from extra bwt - it's only a guide, but every kg extra weight will slow your 5k time down by around 20sec and your half marathon by around 1 min 20 so if you are 6kg heavier your 5k would be expected to be 120seconds slower.

If I was you and was looking to do a faster 5k time I would try to do 3 or 4 months of solid base training - 2 or 3 times a week running at steady conversational pace for around an hour and use Saturdays park run for some slightly faster paced running without worrying about the time too much. Hopefully this will help bring your weight down a bit and prepare you for some harder training. Then in the new year I'd do a 4 to 6 week "peak" adding in so faster intervals to see just how fast I could run 5k at the end.
little_aIcon...27-09-2016 @ 14:37 
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still a devious weightlifting bastard
Member 43, 14200 posts
Steve said:I would think a large part of your slow down in speed was from extra bwt - it's only a guide, but every kg extra weight will slow your 5k time down by around 20sec and your half marathon by around 1 min 20 so if you are 6kg heavier your 5k would be expected to be 120seconds slower.

Whilst this stung me more than it should have it makes perfect sense. I haven't lost the lifting weight from earlier in the year. I've just gotten a bit loose with my diet again and I know this. That's about 8 minutes off a half marathon time (& the 5k drop is pretty much spot on) and I'm guessing it would be psychologically beneficial too.
If I was you and was looking to do a faster 5k time I would try to do 3 or 4 months of solid base training - 2 or 3 times a week running at steady conversational pace for around an hour and use Saturdays park run for some slightly faster paced running without worrying about the time too much. Hopefully this will help bring your weight down a bit and prepare you for some harder training. Then in the new year I'd do a 4 to 6 week "peak" adding in so faster intervals to see just how fast I could run 5k at the end.


Would these 2-3 sessions be ok if they were a bit longer? I'm actually enjoying the 10m run home from work a couple of times a week and the thought of getting to sub 1:30 is pricking my interest.
SteveIcon...27-09-2016 @ 16:24 
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Member 255, 3732 posts
Definitely OK to go longer. The main thing is to avoid big jumps in the amount you're running. YOu need to give your body time to get used to increases. If you are comfy running home once don't suddenly double it to twice a week. Slowly build up the second one.
little_aIcon...27-09-2016 @ 19:00 
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still a devious weightlifting bastard
Member 43, 14200 posts
Gotcha. I'm a bit late for that now. Did two of them last week and a 13 miler on Sunday. Feeling ok on it though so will just hold it at that now and get used to it like you say. The body weight thing does need addressing though. It's laziness and sloth. Myfitnespal for the win.

Run home
9.6 mile 1:47:47
SteveIcon...27-09-2016 @ 21:36 
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Member 255, 3732 posts
I was thinking you'd gone from nothing to a lot in no time at all!

Still using the Hoka's?
little_aIcon...28-09-2016 @ 08:27 
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still a devious weightlifting bastard
Member 43, 14200 posts
Steve said:Still using the Hoka's?


Yes, and loving them. Very lightweight, great impact support from the the lowers and the shape of the heel is great (although does take some getting used to and is still awkward to just walk in)
SteveIcon...28-09-2016 @ 15:12 
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Member 255, 3732 posts
Just to add after my session today. Just because you train at a relatively say pace doesn't mean you will continue to go slowly.

When I did my first half I took 2hr 15m. At that stage half marathon pace - approx 11min miles was easy pace for running shorter distances. Today I did 3 X 2 miles at half marathon pace which is now hard. Normally these days I would run quite a bit slower than this.
BoarIcon...28-09-2016 @ 17:20 
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I can't believe you've done this.
Member 5, 24219 posts
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so , what are you 2 guys hoping to get 'time wise' in your respective half marathons ?

I was considering doing the Manchester half but thought I would concentrate on training and I am looking at the Manchester marathon next april.

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