Finally finally finally

I know it will be pittance to many here but I have finally done a sub 30 min 5km!!!

10 months down, 6 stone lost and I finally get under that damn 30min mark.

This and the 15 km distance were my two goals this year and I now have them both

kit3

Deleted User wrote: »

I know it will be pittance to many here but I have finally done a sub 30 min 5km!!!

10 months down, 6 stone lost and I finally get under that damn 30min mark.

This and the 15 km distance were my two goals this year and I now have them both

Well done - nice to hit your goal 6 stone is serious weight loss. Looks like you need a new goal now. Best of luck.

munster87

Deleted User wrote: »

I know it will be pittance to many here but I have finally done a sub 30 min 5km!!!

10 months down, 6 stone lost and I finally get under that damn 30min mark.

This and the 15 km distance were my two goals this year and I now have them both

They might let you back into Cork now! :pac: Seriously though, fair play

Pawwed Rig

Congratulations. That is a big milestone

kit3

kit3 wrote: »

Well done - nice to hit your goal 6 stone is serious weight loss. Looks like you need a new goal now. Best of luck.

Goal is another 4stone and the Marathon in Cork next year.

ger664

Deleted User wrote: »

Goal is another 4stone and the Marathon in Cork next year.

I wouldn't be in any rush to tick the marathon off. If you lose the 4 stone first you stand a much better chance of getting through a marathon training cycle uninjured the following year.

SeanPuddin_

Sub 25min 5K next before anything else! Fair fecks on the weight loss that's the weight of my children combined (I had them on the weighing scales last week), finding it hard to get my head around that alone. Best of luck with the further gains, you really should consider starting a training log.

DubOnHoliday

Well done on the weight loss and new lifestyle. Target some local races or park runs and enjoy, I'd also recommend joining a club and you'll have lots of people to run with.

FIFA2004

Wow congratulations! 6 stone is an amazing achievement!
I'm trying to shift weight and get to a sub 35 5km so great to hear that other people have done that and much more!

walshb

Deleted User wrote: »

I know it will be pittance to many here but I have finally done a sub 30 min 5km!!!

10 months down, 6 stone lost and I finally get under that damn 30min mark.

This and the 15 km distance were my two goals this year and I now have them both

The weight loss is impressing me even more. Brilliant. Can I ask, have you more to do as regards losing weight?

walshb

walshb wrote: »

The weight loss is impressing me even more. Brilliant. Can I ask, have you more to do as regards losing weight?

23.5st to 17.5
Want to get to about 13.5. I'm 6ft1

Speed/distance has obviously been increasing as I shift the bulk

Itziger

Deleted User wrote: »

23.5st to 17.5
Want to get to about 13.5. I'm 6ft1

Speed/distance has obviously been increasing as I shift the bulk

Jeez, big weights there alright!! The day you get to 13.5 will be some celebration, eh. What do you reckon would be a realistic 5k target? 25 mins?

What about 10K?

As someone said above, I'd stick to slightly shorter stuff and the weight loss before moving onto the marathon. Just my tuppence worth.

Congrats anyway.
(from one C-exile to another)

Itziger

Itziger wrote: »

Jeez, big weights there alright!! The day you get to 13.5 will be some celebration, eh. What do you reckon would be a realistic 5k target? 25 mins?

What about 10K?

As someone said above, I'd stick to slightly shorter stuff and the weight loss before moving onto the marathon. Just my tuppence worth.

Congrats anyway.
(from one C-exile to another)

I can do the 10km in 1h6min-ish and the 15km under 1h50min

I would absolutely love the sub 25min 5km and under the hour 10km and honeslty would be focusing these first.

Were I to do a marathon, at whatever stage, the goal would be finishing regardless of time

Pacing Mule

Congrats on the progress so far.

I think you may be surprised about it being a pittance to many here Even those who started off running faster still had a first goal time they wanted to hit. I still remember how epic I felt the day I got under 30 minutes for a 5k. Absolutely shattered but epic ! having come from a similar background to yourself / went through the couch to 5k etc. And make no mistake a 30 minute 5k from there is a big deal. So well done.

I would echo the thoughts of those who have said don't be in a rush to do the marathon. I know when you've come from where you have that you can equate extra distance with progress. I did anyway - couch to 5k, ok lets go for 10k and then after 10k it's up to 15k then more etc etc I ended up training for a marathon within 9 months of the similar fitness level you are currently at. It was a mistake to be honest. I would have been far better served spending another 12 months losing more weight and building the mileage up gradually. Running now at 17 stone is taking its toll on the body but is manageable enough on the current mileage. But when you step up to the longer distances / time on the feet training with the excess weight it's very easy to pick up injuries.

Best of luck in the future whatever path you choose.

Grueller

Well done Cork Exile. Heartiest congratulations on the progress, especially the weight loss. I know from experience how hard it is to lose weight because I started running for the same reason. I am about three years further down the road than you and am only doing half marathons now. I might just have a poke at a marathon next year but I am in no rush.

By the way the times will come. I started my 10k times at about 55 minutes and am now down to the high 36 area racing. Out of interest, what dietary changes did you make?

Grueller

Grueller wrote: »

Well done Cork Exile. Heartiest congratulations on the progress, especially the weight loss. I know from experience how hard it is to lose weight because I started running for the same reason. I am about three years further down the road than you and am only doing half marathons now. I might just have a poke at a marathon next year but I am in no rush.

By the way the times will come. I started my 10k times at about 55 minutes and am now down to the high 36 area racing. Out of interest, what dietary changes did you make?

I eat well but used to have far too much.

Grueller

[Deleted User] wrote: »

I eat well but used have far too much.

Meet your brother!!

It's gonna get much harder to get big gains from now on I think.

The first post was a 29:38 5km
Today I did 29:13 5km but I am feeling every metre now. Not been this shattered ever after any run

annapr

[Deleted User] wrote: »

It's gonna get much harder to get big gains from now on I think.

The first post was a 29:38 5km
Today I did 29:13 5km but I am feeling every metre now. Not been this shattered ever after any run

Look at it this way, at least the first sub-30 wasn't a fluke!! And you took time off it today.

5k's are hard, some days harder than others... but no doubt you'll see that time continue to come down!

Deleted User

Deleted User wrote: »

I know it will be pittance to many here but I have finally done a sub 30 min 5km!!!

10 months down, 6 stone lost and I finally get under that damn 30min mark.

This and the 15 km distance were my two goals this year and I now have them both

It's the opposite of pittance, it's remarkable.

My "meh" is reserved for those who have all the gear, buy Garmins for 10k fun runs, agonise over pronation and runner choice, shove their way to the front, get in the way, and then analyse their run even though they trail in last without breaking sweat.

I have nothing but admiration for people who are overcoming battles with weight or age or whatever and still push themselves to their max, whatever their time.

Chivito550

[Deleted User] wrote: »

It's gonna get much harder to get big gains from now on I think.

The first post was a 29:38 5km
Today I did 29:13 5km but I am feeling every metre now. Not been this shattered ever after any run

Nah, if you train right then you will make gigantic leaps. No abled bodied human on earth maxes out at 29 for 5k if doing things properly.

You won't get faster until you change this thought process though.

Chivito550

Chivito550 wrote: »

Nah, if you train right then you will make gigantic leaps. No abled bodied human on earth maxes out at 29 for 5k if doing things properly.

You won't get faster until you change this thought process though.

Umm I've already gotten faster. I said "harder" not impossible. I have knocked 17 minutes off my original 5km run so "big" gains are going to be the next 10/20 seconds quicker Vs 1 whole minute

Chivito550

[Deleted User] wrote: »

Umm I've already gotten faster. I said "harder" not impossible. I have knocked 17 minutes off my original 5km run so "big" gains are going to be the next 10/20 seconds quicker Vs 1 whole minute

Assuming you run 4 days per week, then if you run 3 days slower and longer (say 8-10k) at conversational pace (a.k.a. not trying to break records every time you run), and then one day a week you do faster work like intervals (5 x 1km for example at quicker than 5km pace), along with core strength work, then within 3-4 months you will be under 25 minutes, and that will be only the start.

Good luck.

demfad

Deleted User wrote: »

It's gonna get much harder to get big gains from now on I think.

The first post was a 29:38 5km
Today I did 29:13 5km but I am feeling every metre now. Not been this shattered ever after any run

17 minutes off your previous (to these two) times is phenomenal. The times will continue to come down. A lot of that 17 minutes will be due to the weight loss. If you get another 4 stone off it will be reflected in your time again. Keep doing whatever you are doing. I have one run that you could try if you fancied something different, but only if it appeals. Clearly youre going in very much the right direction.

Every week:
20s fast and relaxed, jog/walk for 40s to recover, then repeat. Do 6 of those and build up to 10. You could then do 2 x 6 of them taking a 5 min walk break between. They will help your technique and make you run faster at the same effort.They will also open up a range of paces in between these and 5k for you. So if youre feeling good some day and want to let loose, the legs will have the pep
That's only an extra though, whatever you're doing is working, keep it going.

Itziger

demfad wrote: »

17 minutes off your previous times is phenomenal. The times will continue to come down. A lot of that 17 minutes will be due to the weight loss. If you get another 4 stone off it will be reflected in your time again. Keep doing whatever you are doing.
There is one run you could do that wouldn't change too much but would help with your speed. 20s fast and relaxed, jog/walk for 40s to recover, then repeat. Do 6 of those and build up to 10. You could then do 2 x 6 of them taking a 5 min walk break between.
They will help your technique and make you run faster at the same effort.
They will also open up that big range of paces in between for you. So if youre feeling good some day and want to let loose, the legs will be ready.
That's only an extra though, whatever you're doing is working, keep it going.

WTF?

demfad

Itziger wrote: »

WTF?

Previous times, as in previous to the sub 30 times. He lost 17 minutes off his original 5k run time.

demfad

demfad wrote: »

Previous times, as in previous to his sub 30. He/she lost 17 minutes off his original 5k run time.

He and yeah when I hit 5km for the first time it was circa 47min

demfad

Deleted User wrote: »

He and yeah when I hit 5km for the first time it was circa 47min

Good stuff. That little speed session (or something similar) could be a little catalyst with helping you keep the 5k times tumbling while not overall affecting whatever you're doing training/diet wise. Obviously you're eager to keep very positive feedback in the running times as well as on the scales so that may help.

Felt very loose at the start but was not expecting a sub 29!!

Feels great

Chivito550

Any chance you can set up a training log and post that stuff there rather than here?

Well done by the way.

demfad

Chivito550 wrote: »

Any chance you can set up a training log and post that stuff there rather than here?

Well done by the way.

Nah. He's just giving an update. Completely on topic for this thread in which he is the OP. If he starts recording his training, sure a training log is a good idea.

demfad

demfad wrote: »

Nah. He's just giving an update. Completely on topic for this thread in which he is the OP. If he starts recording his training, sure a training log is a good idea.

I can move it if it's better.

Not really logging my training though, was just using this as a milestone thread

demfad

Deleted User wrote: »

I can move it if it's better.

Not really logging my training though, was just using this as a milestone thread

That's fine, people are interested in your progress and if its helping you all the better. Well done on the time. That was a big chunk. The times will keep coming down and you'll notice occasional breakthrough runs where you jump a level.

27min 43sec

Pretty much been sidelined for the past 3 weeks. Bloody twisted my knee at paintball of all things so delighted with the pace to be honest. (dreading touching a scales though)

demfad

That's a solid improvement. If you get a decent few weeks in you'll bump that down again given your last 3 weeks. Keep doing the right things and the scales will take care of themselves.

Cheers lad. It's weird that posting here makes me feel guilty if I miss a few runs