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@HatBeard
Still plugging away on the dreadmill at the gym but trying to get my 5k times down at least once a week and only doing 1 aerobic run a week.
Managed a 25:30 last thurs and just did a 24:30 without suffering too much so it's slowly coming down again and while I still feel slow I think it's mostly a mental thing at this point and my times will steadily fall over the winter again.
Still hovering around the 16.5stone mark and want to either be at or close to 15 stone asap so going to have to get my distance up as my diet has sorted itself pretty nicely now and I seem to have my carbs balanced well enough for short hard sessions while not making a glutton of myself.
I'm stuck with only 3 runs a week while I get used to my new strength training programme on 3 other days a week and coaching basketball on my 'off' day but another few weeks and I'll add an easy run after work onto my strength training days and hopefully i'll be used to it when I come to the meaty bit of my marathon training plan.