Hi Jamie - well done - great times - did you manage them all?
I achieved all my goals and aims for 2013 too although never got round to writing them on here and not anywhere near your standard - as the year progressed they all felt a little soft - must be harder on myself for next year although the improvements will probably be slower!
Train 1000 miles - currently about 1410 and will get close to 1600 by year end
parkrun: sub 20 mins - 19:15
10k: sub 40 mins - 38:52
10m: sub 67 mins - 63:40
HM sub 1:28:26 - 1:26:43
Yep cracked them all. The 5 mile time was cracked several times enroute to greater distances however......so not official, but best split enroute to 10K was 27:51.
It looks like you annihilated your own goals too mate!!! We'll have to do a similar thread for 2014....
What is the best 10K result from either of the three races that you have done?
Just one thing to bear in mind. Not everyone who follows a 35-40min 6-7 week 10K plan achieves these times. You'd need to be within at least a couple of minutes before starting the plan to have a hope of achieving your goal time. Weight, genetics, actual ability and pacing are very important factors too.
If I'm honest I didn't find changing my eating habits too difficult, or the weight loss particularly draining. Quality running sessions/races are the real test of a runner.
For breakfast I swapped white toast for cereal.
For mid morning snack I used to have a 4 piece kit kat with a mug of hot chocolate. Now its a two piece kit kat and a coffee. To be fair I never drank coffee or tea, but I now drink three cups a day, the caffeine may have some use in weight loss/increased metabolism?
For lunch I swapped baguettes, sausages, chicken nuggets or burgers for soups, fruit, peanut butter on rolls. I still have the odd naughty day if its a quality session that evening!
I always did eat a good evening meal, but now my portion size is just a little less (a couple less potatoes etc).
I now wait an hour and a half after tea to eat dessert. Which also helps reduce my need for a big supper, which I also used to have daily.
Other than that I try not to eat till I'm too full. But it is important to watch the scales daily, it is very easy to pile on three pounds on a rest day without seeming to overindulge.
Yes, I've made some quick improvements for an ungraceful sod in his early 30s. I'm on Power of 10 if your bored. I've seen faster improvements in several local guys in their 20s though.
My height is 5 foot 9.......and I do put a lot down to weight loss, but its such a gamble!
2012 was a bit of a stagnant year for me, my 10K was pretty much 37 mins throughout despite hard training. But in early 2013 I dropped half a stone in about five weeks through watching my diet and portion sizes. Its risky because you can pick up injuries or become literally 'run down' when you're not refuelling correctly......but I guess I was lucky?!
First 10K of the year in early March was 36:10 post weight loss and last month on the same course was 34:58 perhaps 3-4 pounds lighter again.
I once read that every pound lost gains you about 2 secs per mile for as long as fitness is the same. Obviously if you lose the weight incorrectly your fitness won't be the same......big gamble!