[slimmingsi]

Hi,

I'm going to start a weekly update on my c25k training. Starting tomorrow morning i will undertake the 9 week program.

First things first I weigh 259lb (18'7 in English) I currently hold PBs of 29:50 for a 5k and 66:33 for 10k both of which have been set this summer.

I must stress I have been through and completed C25K before. Spring last year i started it at over 294lb (21st) Day 1 I barely lasted the 60s jog section.

The program works. simple do the time get the rewards. I did 8 kph(jog) and 4kph (walk) 8kph is a very gentle jog but at that weight i wanted to break myself in.

This time around i'm going for speed and fitness. As i stated above my with time I can do 10k in just over an hour without walking. In 4 weeks i'll have a crack at my first Half Marathon. (there will be walking in that i'm sure)

This time around i'm going for 5kph walk and 13kph run. Its going to be tough but i'm hoping i can manage it. in theory It should take a few mins off my 5k time and reboot my weight loss.

I will be doing this on a treadmill where as my PB's are set outside the 10k one is actually set off road.

Other than this I will maintain my Saturday park-run (miles in the legs for this not pushing it hard c. 35m) and Sunday long slow runs. next Sunday 6ish miles.

Lets see how it goes! I will update next Sunday.

[slimmingsi]

So week 1 over and there was a minor deviation from plan. My other half decided she wanted to do C25K aswell. Thing is she does it very slowly probably 6/7kph jog. so I did my usual plan mon/wed/fri and managed 12.5kph 13 was just a little too much.

I then did Monday/Tuesday evening with her as well. Wednesday i had a club 3 1/4 mile road race. Saturday I did C25k with her around the local park at our Parkrun. (check it out they are all over and cropping up in the states now free timed 5ks each week!)

Today I've just come back from my long run which actually didn't go to plan. I said 6miles. it ended up at 9.11 miles in 1hr 47m which i'm happy with next week i'm going to taking it up over 10miles.

Lost 3lb this week. despite on Wednesday having 1 cheeseburger (no bread) 2 rashes of bacon 5 eggs and 1.5 tins of beans. (yea the cover was hovering over the bed)

Next week more of the same 2x c25k, no Wednesday road race though and wed c25k will be done on Tuesday as i'm out of office all day about 3hrs away so early start and late return.

[IanG]

Wow Si, you are sure getting some mileage in there. I have managed to get my runs up from 5k to 5 miles which I do almost daily (but God do my legs hurt afterwards).

I did 10K once in 60 minutes. That was tough and my longest run. I would like to get to seven miles but need my legs to be tip-top and with a rest day before I even think about that.

10 miles sounds nuts.

[slimmingsi]

Hi Ian and co. So sunday took it out of me i was still suffering tuesday and bailed on c25k. Ive done nothing all week.

Today i did my weekly 5k. 30:12 my fastest unpaced time. Tomorrow the plan is 10.5 and next sunday 12.

I stayed the same this week 256. Hoping to get to 253 for my half marathon in 15 days.

I'll rename this as marathon training as opposed to C25K. Marathon 2014 is the big goal. Others are sub 60 10k and sub 29 5k