Run OldFatboy Run(again)

dinorebel

5'11 and 227lbs 51 years old so qualify on both counts.


Started c25k last night group has been going a week already and is aiming to do the program in 7 rather than 9 weeks so it can be wrapped up by Christmas.

5 min walk
60 sec run
2 min walk
90 sec run
2 min walk
90 sec run
2 min walk
90 sec run
2 min walk
90 sec run
2 min walk
90 sec run
5 min walk


Apart from puking up my lungs and waking up with locked ankles it went well.

dinorebel

Just a 20 min swim today.

Frosty McSnowballs

Good job, keep training and keep logging! The time will fly by and so will your progression.

Watch those ankles!

dinorebel

So session 2 Weds 12/11/14

5 min walk
90 sec run
90 sec walk
3 min run
3 min walk
3 min run
3 min walk
1 min run
5 min walk

followed by 6 lengths of the pool.

am going back to the track later to find the bits of lung I coughed up earlier.

dinorebel

Timing didn't work for me to join the group run tonight so did
5 min walk
4 min run
3 min walk
3 min run
3 min walk
2 min run
5 min walk

on a treadmill

dinorebel

Back outside tonight

5 min walk
90 sec run
90 sec walk
3 min run x3
3 min walk x3
90 sec run
5 min walk

then 14 lengths of the pool.

dinorebel

Done Weds evening.

5 min walk
3 min run
90 sec walk
5 min run
2.5 min walk
3 min run
90 sec walk
5 min run
5 min walk

was tough but the lungs handled it better than the legs which considering one of my legs probably weighs more than Mo Farah is understandable.

dinorebel

5 min walk
10 min run
3 min walk
7 min run
5 min walk

If someone had told me even two weeks ago that I would be able to do a 10 min run I would of laughed in his face.

Alf Veedersane

dinorebel wrote: »

5 min walk
10 min run
3 min run
7 min run
5 min walk

If someone had told me even two weeks ago that I would be able to do a 10 min run I would of laughed in his face.

The work is paying off. Keep up the hard work.

dinorebel

Had to run on my own again last night so did

5 min walk
8 min run
5 min walk
8 min run
5 min walk

dinorebel

Did the same as Monday difference being I did it on an old cinder track rather than on a treadmill
the difference is unreal found it far tougher, 4 weeks till my 1st 5k cant wait.


5 min walk
8 min run
5 min walk
8 min run
5 min walk

Alf Veedersane

Try do a few more outdoor runs in the build up to the 5k.

Running outdoors is harder than in a treadmill so you want to be able to gauge how much more different it is before the day.

Do you have a target time for it or just to set one?

dinorebel

Alf Veedersane wrote: »

Try do a few more outdoor runs in the build up to the 5k.

Running outdoors is harder than in a treadmill so you want to be able to gauge how much more different it is before the day.

Do you have a target time for it or just to set one?

I am doing it outside with a group but a couple of days the timing didn't work for me so did it on a treadmill rather than miss a session and actually ran for longer to compensate for it being easier inside. As for the time all the advice is to concentrate on the distance and worry about times later having said that every session before last nights I would of been at the back of the group(am a good 15 years older than most of them) but this time was in the middle so am improving.

Alf Veedersane

dinorebel wrote: »

I am doing it outside with a group but a couple of days the timing didn't work for me so did it on a treadmill rather than miss a session and actually ran for longer to compensate for it being easier inside. As for the time all the advice is to concentrate on the distance and worry about times later having said that every session before last nights I would of been at the back of the group(am a good 15 years older than most of them) but this time was in the middle so am improving.

That's the one. You don't need to worry about the time. Just get around and next time you have a target to beat

dinorebel

Back on the track again

5 min walk
5 min run
3 min walk
8 min run
3 min walk
5 min run
5 min walk

Found it really difficult for some reason tonight and wasn't sure I'd be able to finish the 8 min run but hey onwards we go.

Alf Veedersane

Still..a bit longer of a run and more than half the time running!

beauf

Well done. I'll follow with interest.

dinorebel

Mon 01/12
So the start of week 4 We were expecting to do

5 min walk
10 min run
5 min walk
10 min run
5 min walk

What we actually did was

5 min walk
20 min run
5 min walk

A month ago running 90 seconds was a challenge last night I ran for 20 Minutes wow just wow.
It was one of the hardest things I've done in years but at no point was I going to stop
pretty sore but happy this morning.

Alf Veedersane

Tip o' the cap, sir!

Onwards and upwards.

The Buster

dinorebel wrote: »

Mon 01/12
So the start of week 4 We were expecting to do

5 min walk
10 min run
5 min walk
10 min run
5 min walk

What we actually did was

5 min walk
20 min run
5 min walk

A month ago running 90 seconds was a challenge last night I ran for 20 Minutes wow just wow.
It was one of the hardest things I've done in years but at no point was I going to stop
pretty sore but happy this morning.

Well done - that's a great achievement. I have just been through something similar and know how you feel. Its a great buzz getting the first 20 min run under your belt. Keep it going - its amazing what can be achieved in such a short time with the right attitude

dinorebel

Outside again today

5 min walk
12 min run
3 min walk
10 min run
5 min walk

Think I actually ran 3400m tonight which would translate roughly to 32/33 mins for 5k which I would be over the moon with.

Found that tougher than the 20 min run on Monday the break messes with your head somehow,set off a bit quicker tonight and was half a lap up on the people I'm normally around by the end.

Also did 8 lengths of the pool.

dinorebel

On the track(in the cold)


5 min walk
22 min run
5 min walk

10 length swim

Felt my calves aching pretty much from the start but ignored them and could of gone on further tonight.

dinorebel

Tonight was the 1st I've run listening to music made a big difference Ace of Spades is a great running song:D

Alf Veedersane

dinorebel wrote: »

Tonight was the 1st I've run listening to music made a big difference Ace of Spades is a great running song:D

Jesus, thank god I read that twice. I read it as Ace of Base the first time round

dinorebel

Done on a treadmill as couldn't get to group run.

5 min walk
25 min run
5 min walk

1st 5K a week on Sunday will keep on running over Christmas with the aim then of starting some weight training
in the New Year.

Have also lost 2.2kg.

dinorebel

F**k the rain,hail,sleet and wind.

5 min walk
25 min run
5 min walk

Was a struggle tonight but was never going to stop.

Alf Veedersane

"25 minute run?

Ain't no thang"

5k on Sunday lookin' good.

dinorebel

5 min walk
25 min run
5 min walk

Run was cancelled due to snow so did it at gym.

dinorebel

5 min walk
28 min run
5 min walk

Weds and Fri will be 30 min run then the 5k on Sunday Morning based on today's run I will do it in about 37/38 mins which is
not that impressive but for someone of 50 who weighs in at 17 odd stone and has never run before I'll take it.

MLC_biker

Another 51 year old here, wishing you the best of luck! Started C25K 3 years ago, ran my first Dublin City marathon in October

Alf Veedersane

dinorebel wrote: »

5 min walk
28 min run
5 min walk

Weds and Fri will be 30 min run then the 5k on Sunday Morning based on today's run I will do it in about 37/38 mins which is
not that impressive but for someone of 50 who weighs in at 17 odd stone and has never run before I'll take it.

Impressive is relative.

Whatever you do will be infinitely better than any other 5k you've done!

And your next one will be better than what you do on Sunday

dinorebel

5 min walk
30 min run
5 min walk

same again Friday then the 5k on Sunday

dinorebel

Had to miss Fridays run but went ahead with the race today.
Did it in 35mins 15 secs which is faster than I was expecting and could of been a couple of minutes faster if the wind had dropped a bit.

dinorebel

Having a few days off now over Christmas will be starting lifting as well as running next week.

dinorebel

So my Christmas break lasted a bit longer than I meant it to but back at it today.
No drink for Jan and am aiming to lose 20lbs by the end of Feb.

5 min treadmill run.
Seated Triceps Extension 3x5x20kg.
Bench Press 5x5x50kg.
Chest fly machine 2x5x60kg,3x5x50kg.
Lat Pulldown Machine Medium width grip 3x5x50kg.Wide grip 2x5x40kg.

10 min swim.

Been a long time since I've done any lifting and actually intended to squat today but rack was busy so I
did a sort of bits and pieces routine.

dinorebel

15 minute swim

Squats
1x5xbar
3x5x40kg
2x5x50kg

Leg Extensions
5x5x40kg

Leg Curls
5x5x45kg

Hanging Leg Raises
5x8

Arm curls
Some


Another day of seeing what I can and cant do weight wise I have a problem with my shoulder that limits
what I can lift.Am hoping to start a form of starting strength next week with a few adjustments ie no lifting above my head.

cmat

i think ur bloodly brilliant. great log. getting myself ready for training 5k this sunday @15 stone. will make notes from your log and repeat. best of luck with weights.

dinorebel

Meant to put in that the weight has crept back up over Christmas to 229lbs 16.3 stone the hope is to lose 35lbs by the end of April .Am logging all food and exercise on Myfitnesspal.

irish gent

Your brilliant well done it's making me think now that , I have hope at my age 54 to train lol.

beauf

I find it very motivating to follow these threads. Fair play and thanks for posting.

dinorebel

10 mins rowing machine

Seated Triceps Extension
5x5x20kg.

Bent over row
5x5x60kg.

Chest fly machine
2x5x40kg,
3x5x45kg.

Bench Press
2x5x40kg.

Lat Pulldown Machine
Narrow grip 2x5x45kg
Medium width grip 2x5x45kg.
Wide grip 2x5x45kg.

Shrugs
1x8x32kg
1x8x36kg

10 min swim.

Legs are sore from the squats yesterday which apparently is a good thing.

dinorebel

Wanted to use squat rack but was busy again a couple of years ago you could spend weeks without seeing anyone using it.

5 mins rowing machine

Leg Extensions
5x5x45kg

Leg Curls
5x5x50kg

Hanging Leg Raises
5x8

Leg Press
1x10x130kg
2x5x140kg
2x5x150kg

no substitute for squatting but will have to do for now.

10 min swim

Will be weighing myself tomorrow hoping to be a few pounds down but am not worried if I'm not
as I can put it down to doing the weights as the diet has been really good so far

No alcohol
Consistent 5/600 calorie deficit each day
No white bread.
Brown rice/Sweet potatoes instead of spuds
Limited cheese(I'm addicted)
No coke/fanta ect


Will try and put more structure to the workouts next week this week was all about seeing what I can or cant do.

dinorebel

I want to say thanks to the people thanking my posts or commenting themselves saying they find it motivating your comments and thanks are great motivation for me(as is looking good and living longer lol)

dinorebel

Just a 30 min swim Friday and am not going to bother weighing myself till Monday.
Hoping to fit in some squats today.

dinorebel

5 min warm up on rowing machine.

Squats
1x5xBar
1x5x40kg
1x5x50kg
5x5x60kg

10 min swim.

Short workout today may have a day off tomorrow as I'm feeling the effects of the last week.

dinorebel

Lost 5.1lbs in the week which was fairly unexpected.

dinorebel

Back to it tonight after just a small run on Monday so far this week.

Squats
1x5xbar
1x5x30kg
1x5x40kg
1x5x50kg
1x5x60kg
1x5x65kg
1x5x70kg
1x5x80kg

Leg Extensions
5x10x30kg

Leg Curls
3x10x40kg

Calf Raise
1x8x40kg
1x8x50kg

Leg Press
3x10x110kg

20 lengths (500m) swim.

dinorebel

10 mins rowing machine

Seated Triceps Extension
5x8x20kg.

Bent Over Row
5x8x60kg

Shoulder Press
5x8x30kg.

Chest fly machine
2x5x40kg,
3x5x45kg.


Lat Pulldown Machine
Narrow grip 1x5x50kg
Medium width grip 1x5x50kg.
Wide grip 3x5x50kg.

Arm Curls
some

Shrugs
1x8x40kg
1x8x44kg

10 min swim.

dinorebel

3k run
10 min swim

just because I can.(never thought I would be able to say that)

dinorebel

10 min run

Squats
1x5xbar
1x5x40kg
1x5x50kg
1x5x60kg
1x5x70kg
1x5x80kg

Leg Extensions
3x5x40kg
3x5x50kg

Leg Curls
3x5x35kg
2x5x40kg

Leg Press
3x5x150kg

dinorebel

Triceps Extension
5x5x20kg.

Bent Over Row
5x5x60kg

Shoulder Press
5x5x20kg.

Chest fly machine
3x5x60kg.

Bench Press
5x5x40kg

Lat Pulldown Machine
Medium width grip 4x5x50kg.
Narrow grip 3x5x45kg.

Arm Curls
some

Hanging Leg Raises
3x10
1x15
1x20

Cable Crossover
5x5 forgot what weight

Dialed down the weight on the bench and shoulder press as have been feeling some pain in my left shoulder.