u/ironandflint

Well, after two years working slowly towards it, I finally nailed my sub-20 5K with a time of 19:42 at today’s (fairly hilly) Parkrun!

To be clear: I’m aware that this is far from an elite time, but I only started running a few years ago at 40, and I never run more than three days per week, as my goals are balanced between muscle and speed.

The two pics are from 2016 and 2026, though it didn’t take me 10 years to make the change. I got back in shape by about 13 months after the first pic, but it DID take me this long to find a training and nutrition approach I can sustain.

For some stats, I’m 44 in a couple of weeks, weighing 79kg (in a cut right now), and 180cm tall. I’m also a dad of two boys.

I started lifting kettlebells in 2006, but oscillated between KBs and more bodybuilding-style training over the years.

I got hideously unfit and out of shape after I became a dad in 2015 but pulled things back together after I became consistent again in 2016.

I have a 360° tear in my left shoulder labrum, so I’m no longer trying to push big weights. I lift on an upper/lower/upper schedule each week, as one leg day is enough for me while I’m cutting.

Now that I’ve hit my running goal, I’ll keep cutting for another 4-5kg I think, before running a very slow bulk and adding another lower day.

Feel free to ask any questions!

Well, after two years working slowly towards it, I finally nailed my sub-20 5K with a time of 19:42 at today’s (fairly hilly) Parkrun!

To be clear: I’m aware that this is far from an elite time, but I only started running a few years ago at 40, and I never run more than three days per week, as my goals are balanced between muscle and speed.

I’m including a pic I took yesterday to illustrate to anyone stopping by that you can achieve some modest fitness goals alongside a physique you can be happy with, too.

For some stats, I’m 44 in a couple of weeks, weighing 79kg (in a cut right now), and 180cm tall. I’m also a dad of two boys.

I started lifting kettlebells in 2006, but oscillated between KBs and more bodybuilding-style training over the years.

I got hideously unfit and out of shape after I became a dad in 2015 but pulled things back together after I became consistent again in 2016.

I have a 360° tear in my left shoulder labrum, so I’m no longer trying to push big weights. I lift on an upper/lower/upper schedule each week, as one leg day is enough for me while I’m cutting.

Now that I’ve hit my running goal, I’ll keep cutting for another 4-5kg I think, before running a very slow bulk and adding another lower day.

Feel free to ask any questions!

EDIT: For anyone interested, I also posted this in r/Brogress with a before pic from 2016 as it’s been a bit of a journey: post over there.

EXTRA EDIT: This post is being destroyed over at r/runningcirclejerk (and getting a decent share of downvotes here). They can have their fun! But I know that when I was getting back on the horse after things fell apart as a new dad, seeing what was possible for performance AND physique as a parent was crucial to keep me going as I rebuilt from nothing. It it helps just one person build their discipline, that’s a win for me!