2 Months: 5K to 10K

neil_hosey

Decided to start one of these as I noticed even reading them has been great motivation for trying to get fit the last 7 months.

In June i set out on a mission to drop a bit of weight, I went from 18 st 8, and im now sitting at 15 st 9, mainly done through "slow" jogging and compound exercises in the gym.

Done 2 5K's so far, the first, back when i was fatter in june in 42 odd minutes was embarrassment enough to get my arse in gear, and one in 29.40 in december.

Now ive signed up for a 10K in march, and aiming to just get it done under 60 mins.

so here she goes.....

Sunday 13th Jan:
5K in 29:30

plan is to be doing 6K at a slower pace by the end of this week.

neil_hosey

Monday 14th

4K fast pace, not sure of time.

Followed up by 5X5 deadlifts and squats with 70kq on both.

neil_hosey

Tuesday was a day off..

Wednesday, played 5 a side. First time in months where i didnt feel like i was going to die for the last 5 years p[laying 5 a side.

Enough exercise for one day. Felt my groin tightening today which i was a bit worried about and then my hamstring. Have to look up some stretches as I havent been doing any at all.

neil_hosey

More 5 a side tonight, with the hope that this will actually help in long runs!?!? Will be looking into this later if the 5 a side games help at all for long distance running..

kopfan77

neil_hosey wrote: »

Tuesday was a day off..

Wednesday, played 5 a side. First time in months where i didnt feel like i was going to die for the last 5 years p[laying 5 a side.

Enough exercise for one day. Felt my groin tightening today which i was a bit worried about and then my hamstring. Have to look up some stretches as I havent been doing any at all.

This is a must....make sure you do plenty of stretching during warm up/down. It'll go so far in helping prevent any injuries

neil_hosey

kopfan77 wrote: »

This is a must....make sure you do plenty of stretching during warm up/down. It'll go so far in helping prevent any injuries

I think i really must start because im starting feel all sorts of strains in either my calf or hamstrings. Ill have a google on some stretches, thanks!

scriba

neil_hosey wrote: »

I think i really must start because im starting feel all sorts of strains in either my calf or hamstrings. Ill have a google on some stretches, thanks!

I play a bit of 5 a side myself, and I find that my muscles are more wrecked after that than after running. So in addition to good stretching before and after runs (and a warm down km), make sure you give yourself a good stretch before and after the football!

Good luck with the log, well done on the weight loss so far! With regard to the running, I'd suggest picking a race distance, and following a training plan for it. All the best.

neil_hosey

My legs definately feel heavier today after90 mins of 5 a side, alot worse than a 5K jog anyway.

Ill be sure to stretch alot more and do a proper warm up.

I was looking at them running logs, I seen one: Hal Higdons novice 10K program. i think it was an 8 week plan. Is this a recommended one? It looked like alot of work.

neil_hosey

Heavy weights session tonight, mainly lower body.

I noticed a few months ago when i was doing a weights program that the squating and deadlifting seriously helped me. So trying to include this more in the next month.

6.5 KM tomorrow after work.

neil_hosey

40 min 6km treadmill jog. Weighed in a 15 st 7 tonight which was a welcome suprise.

Followed by a weights session

I seem to find the treadmill runs alot more difficult and dont make the same time i seem to on the road.

neil_hosey

4KM in 21 minutes.

Have never really ran that fast over that distance! nearly killed me but guessing it will help when i get up to the 10km mark.

Its funny because ive heard people doing 5K that quick, but its a start!

Woden

Good luck Neil and fair play on the weight loss!

neil_hosey

Tuesday 29th:

7km run! woohooo! didnt time it as i didnt want to see the distance on mapmyrun when i was running but it was around the 45 min mark, maybe a bit over.

Wednesday 30th:

5 a side tonight, followed by 5 a side tomorrow again..

neil_hosey

first session of indoor soccer with the new work crowd last night.. jaysus i was bad and out of breath. Certainly faster and more difficult than astro 5 a side.

Thankfully astro tonight, and 7.5KM just friday evening!

The stretching has started to sort out my hamstrings thankfully, nearly better now.

john mayo 10

Im training for a 10k myself.n march.Ran a 5k race last week in 26.50. one piece of advice i will give u is make sure u warm up properly and do ur stretches. I didnt stretch properly last week and havent been able to train since cos of a muscle strain.

neil_hosey

Hi John, Ive taken some advice from earlier in the thread and started stretching. It has definately helped, though i still feel a strain on my hamstring and groin. Maybe yoga?

neil_hosey

got an offer for another 5 a side tonight.. hard to know whether to do this for the last 6 weeks running up to the race or keep jogging

neil_hosey

Out for a 5km last night. finding it hard to push too hard in this weather..

7.5Km tonight..

neil_hosey

after 8 days of being sick i finally got out last night..

Felt very good for some reason, done 8KM in 48 or so minutes, nothing spectacular but its good to know if i run slow I'm completing the run either way, maybe a bit under 8k but it definately puts the mind at ease for the 10KM in 3 weeks!

neil_hosey

5KM recovery (slow:)) last night along Dun Laoghaire pier. Absolutely freezing!!

neil_hosey

an hour and a half of astro tonight was like a walk in the park after 8k.. far cry from 1 year ago.