Losing weight/fitness thread

Swango1980 said:
Before doing a 6 week running program, I went out and did a full effort parkrun (this is a few years ago), and it was over 26 minutes. After the 6 week program, I went again and was low 20's.
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Any chance you can share the program/headlines/intensity? Doing my own thing, mostly just using the typical 80/20 zone 2 v 5. Low 20s after just 6 weeks sounds very attractive 🙃
 
VVega said:
Any chance you can share the program/headlines/intensity? Doing my own thing, mostly just using the typical 80/20 zone 2 v 5. Low 20s after just 6 weeks sounds very attractive 🙃
Click to expand...
I have it filed away somewhere on pdf.

Before I started, he got me to do a couple of tests. Run 6 minutes as fast as I could, and run 20 minutes as fast as I could (on separate days obviously, and warm up walks/jogs first). From those, he could figure out my 5 heart rate zones and my VO2 Max pace.

Most of the scheduled runs were then tailored around those heart rate zones or VO2 Max pace. For the ones we're he wanted to be at the VO2 Max (or just above / below) for certain times, I found that easiest on treadmill. By easy, I mean because I could just set the pace. Not easy effort wise, might have been the hardest ones. Killers
 
Still really enjoying my exercise routine. Weights 5 times a week, cross trainer 3 times a week. Plus golf/walking. No swimming at minute as struggling to make it fit in.

Motivation is semi-waning on the diet front. It’s half term (easy excuse) so we’ve taken the week off and having days out here and there. Eaten out/takeaway every day. Today our daughter is out with her friends family. So I got up, did weights and walked the dog for 6 miles. Then my wife wanted to go to a garden centre. On way back we past a farm shop and called in to get a few bits. Left with a beef brisket bap and a steak and ale pie 🥧 🤤 🐷.
 
Swango1980 said:
I have it filed away somewhere on pdf.

Before I started, he got me to do a couple of tests. Run 6 minutes as fast as I could, and run 20 minutes as fast as I could (on separate days obviously, and warm up walks/jogs first). From those, he could figure out my 5 heart rate zones and my VO2 Max pace.

Most of the scheduled runs were then tailored around those heart rate zones or VO2 Max pace. For the ones we're he wanted to be at the VO2 Max (or just above / below) for certain times, I found that easiest on treadmill. By easy, I mean because I could just set the pace. Not easy effort wise, might have been the hardest ones. Killers
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Never done anything like this, always just got my shoes on and ran. Have managed to get quicker, from around 10.30m per mile to around 8.50, could be worth looking into though. I'll do a sub 2hr half even if it kills me.
 
I've ran the last 5 days in a row now, and I can really feel it. The always say listen to your body, mine was screaming for a rest day on day 3. Will take tomorrow off and then do 10 miles Saturday morning.
 
Bazz said:
Never done anything like this, always just got my shoes on and ran. Have managed to get quicker, from around 10.30m per mile to around 8.50, could be worth looking into though. I'll do a sub 2hr half even if it kills me.
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Not sure dying is a good measure of fitness :ROFLMAO: :unsure:
 
Bazz said:
Never done anything like this, always just got my shoes on and ran. Have managed to get quicker, from around 10.30m per mile to around 8.50, could be worth looking into though. I'll do a sub 2hr half even if it kills me.
Click to expand...
Yeah, that's what I used to do. You get quicker, but nowhere near your potential, as you don't properly train aerobic fitness (as you are always running at too high an effort), and don't properly train your anaerobic fitness/recovery/speed because you are always too knackered. So a training plan that focuses on each area of running fitness can help you smash the times you would have got by just going out and running.

Also, I can't just go out and run anymore, it just gets boring and I've no will power. Whereas a plan is a lot more enjoyable to do. Each run during the week is different, and all sorts of different ones throughout the 6 weeks, and something to test yourself at the end. I stopped after CoVid, as I started playing in an over 35's footy league, golf, tennis, so didn't have the time. So nowhere near where I was. But at start of this summer I started a generic Couch to 5K program I downloaded off the NHS website. I can run 5K (just not fast anymore), but knew I'd stick to it if there was a simple 9 week program to follow. Once that is done, I will try and continue some other ones, although doubt I'll do the full on smash a 5K or 10K. Just something to keep me ticking along for now.

I only ever did one half marathon. I did go out and run a fair bit before it to train, but just not to a schedule. Just what most other do, go out and run a certain distance as best you can (Strava showed I did 11 runs the month before it). My time was 1:48:17 (I was 35 at the time). That is equivalent to a 5K time of 23:32 or 10K of 49:05 (using a race predictor online), which is around the times I would run for those (actually, my Lincoln 10K a few months before was 52:51, so I probably improved a bit between that 10K and Half). Yet, after the training, I was doing sub 20 at parkrun, and I did just over 39 minutes at Lincoln 10K, just outside the Top 100 (and I'm nowhere near being a naturally fast amateur runner). So, it would have been interesting to see how quickly I could have done a half after a decent program. Probably easily under 1hr 30, possibly more than 20 minutes quicker than I managed it when I was about 3 years younger and did my own basic training.

So yeah, reckon if you went out, did some interval stuff one day, slow steady longer runs another day, hill climbing intervals the next, that alone could improve you massively. I just luckily found out that a nearby physiotherapist, a good triathlete himself, ran a running lab at his practice, so gave it a go
 
Swango1980 said:
Yeah, that's what I used to do. You get quicker, but nowhere near your potential, as you don't properly train aerobic fitness (as you are always running at too high an effort), and don't properly train your anaerobic fitness/recovery/speed because you are always too knackered. So a training plan that focuses on each area of running fitness can help you smash the times you would have got by just going out and running.

Also, I can't just go out and run anymore, it just gets boring and I've no will power. Whereas a plan is a lot more enjoyable to do. Each run during the week is different, and all sorts of different ones throughout the 6 weeks, and something to test yourself at the end. I stopped after CoVid, as I started playing in an over 35's footy league, golf, tennis, so didn't have the time. So nowhere near where I was. But at start of this summer I started a generic Couch to 5K program I downloaded off the NHS website. I can run 5K (just not fast anymore), but knew I'd stick to it if there was a simple 9 week program to follow. Once that is done, I will try and continue some other ones, although doubt I'll do the full on smash a 5K or 10K. Just something to keep me ticking along for now.

I only ever did one half marathon. I did go out and run a fair bit before it to train, but just not to a schedule. Just what most other do, go out and run a certain distance as best you can (Strava showed I did 11 runs the month before it). My time was 1:48:17 (I was 35 at the time). That is equivalent to a 5K time of 23:32 or 10K of 49:05 (using a race predictor online), which is around the times I would run for those (actually, my Lincoln 10K a few months before was 52:51, so I probably improved a bit between that 10K and Half). Yet, after the training, I was doing sub 20 at parkrun, and I did just over 39 minutes at Lincoln 10K, just outside the Top 100 (and I'm nowhere near being a naturally fast amateur runner). So, it would have been interesting to see how quickly I could have done a half after a decent program. Probably easily under 1hr 30, possibly more than 20 minutes quicker than I managed it when I was about 3 years younger and did my own basic training.

So yeah, reckon if you went out, did some interval stuff one day, slow steady longer runs another day, hill climbing intervals the next, that alone could improve you massively. I just luckily found out that a nearby physiotherapist, a good triathlete himself, ran a running lab at his practice, so gave it a go
Click to expand...

Thanks for the comprehensive write up pal, I'm going to do some more research.
 
Gym this morning. Not been for about 3 for various reasons but realised after how much I've missed it. Made a conscious effort to eat better whilst not going so feeling ok still just need to crack on now.

20 mins incline walking from 1-10 increasing every minute
Dumbbell session - bench press, hammer press, incline hammer and bench plus fly's.
Finished with dumbbell squat and thrusts and 10 minutes stretching
 
Loading carbs this weekend in prep for the 253 miles in 3 days tandem charity challenge.

73% of the £20k target currently and pretty sure my antics being live fed to followers and supporters will get us to and past that target before the end of the trip.
 
First leg of the 253 mile tandem ride is 120 miles and we’re at 77 from a 9am start. Quick bite and two more sessions and we should land for about 8pm.

The hills are tough. I’m absolutely knackered.

Second day is a similar distance and then the third day is more about pushing folk to get us to the target of £20k. We’re at over £16k already.
 
102 mile day and a sore one.

Last day is short, with about 20 to London and then stops around the city, so different challenges there.

Only three grand left to hit target, so confident we will get there.
 
We did it.

253 Miles in three days, a a tandem.

Onlt £2,500 short of £20k, which we expect to get to by the end of the day at an industry event.

One more short ride to the venue, in full black tie gear concludes the event.

My legs are like jelly and dropped 2kg in three days, but wouldn't recommend it as a sensible plan :ROFLMAO:
 
Burnsey said:
We did it.

253 Miles in three days, a a tandem.

Onlt £2,500 short of £20k, which we expect to get to by the end of the day at an industry event.

One more short ride to the venue, in full black tie gear concludes the event.

My legs are like jelly and dropped 2kg in three days, but wouldn't recommend it as a sensible plan :ROFLMAO:
Click to expand...
Congratulations
 
1lb on this week, 6lb to get to target in 5 weeks.

Been looking at running routes around the villa we've got booked. Can't leave it completely, I won't fit on the plane back otherwise.
 
Weights the last 2 days, good session yesterday but today was pants.
Rotator cuff injury just wont go away 😡
Debating legs at the gym tomorrow or a run.....
 
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