Weighed in at 228.8 today.
Warmup
200 pullaparts, 100 dislocates with red miniband
Limber 11 minus the foam rolling and lacrosse ball
Strength-Endurance Cluster (2 rounds)
20 goblet squats (16kg/35lb kettlebell)
20 band rows
8 pressups
20 single-arm KB swings (16kg/35lb kettlebell)
Shortish (2-3 min) rest between circuits.
Core Cluster
20x lying leg raises
20x bird dogs
Weight basically unchanged three days running with a 228.8 weigh-in.
Threw the 10kg (22lb) weighted vest on and went for a half-hour walk. Swung into the petrol station for a socially-distanced semi-essential shop since Herself has been bemoaning the lack of crisps etc. in the house.
Happy wife, happy life etc. Though I am more a proponent of the āslightly annoyed wife, very amusing lifeā philosophy myself.
haha made me smile, though I donāt dare.
Had an update today and 10 August looks to be the earliest date that gyms will be open again.
At least my cardio and conditioning is going to be really good by then.
Is that for the whole of the UK?
I donāt live in the UK so I havenāt the foggiest. Iām in Dublin.
Imagine it will be much the same over there, though.
Down to 228.4 today.
Warmup
A Monster Mango Loco.
Time: 01:13:40
Distance: 6.22 miles/10km (PR)
Good job. Thatās not a bad distance at your size.
Well itās fewer steps so it balances out 
I could have said āā¦at your weightā but I think āsizeā sounds nicer 
Letās say āwith your massā, haha.
It has absolutely wrecked me to be fair; Iām majorly tired this evening.
Running is one of those things us tall guys have an advantage with - especially if you learn how to lengthen your stride a bit.
Down to 227.2 today. Taking a rest day but will probably head out for a stroll at some stage.
Well done with the running Matt.
10K is no joke
Thanks @mortdk
@flappinit I basically just shuffle. Read a lot of stuff warning against overextending and being sure to land your foot under your body instead of ahead of you.
For me, moving the legs faster is the way to do it. When Iām really fast I land on my forefoot or midfoot, no heels landing, that way I can execute the steps much faster.
But for now Iām just jogging along feeling sorry for my self at every stride.
@mortdk sorry but that is a hilarious bit of running advice. āTo run faster just move your legs faster.ā It sounds legit tbf haha.
Late 227.9 weigh-in on the most pointless Bank Holiday ever.
Warmup
200 pullaparts/100 dislocates with red miniband
Limber 11
Strength-Endurance Cluster (3 rounds)
30 goblet squats (16kg/35lb kettlebell)
30 band rows
16 pressups
40 single-arm KB swings (16kg/35lb kettlebell)
Shortish (2-3 min) rest between circuits. About 60s or less between exercises.
Skipped core stuff because I felt very nauseated. Might do it later. Tough little session. I think these goblet squats will be good for barbell squats, though.
Well that didnāt come out very wellā¦ It was compared to longer strides.
I do however also think that the strides will be longer when running faster, but itās not deliberate.
Arghh I hope you understand.
Yer Mort is spot on, turn over rate or cadence is the best way to go with regards to improving your pace. You can always lengthen the stride a little once you get used to your faster cadence to get even more benefit.
Weighed in at around 228.5 today. Canāt remember the exact number. Pretty much 10lbs down since the wedding, though.
Warmup
Bit of a walk
Distance: 1.61 miles/2.6km
Time: 15:53 (PR with a 14:45 1.5m)
Followed by a 20-25 min walk back.
According to a miscellaneous website, this takes my 1.5 mile run time from āVery Poorā all the way to smack dab in the middle of āPoorā which is pretty good.
This wasnāt really in the spirit of Tactical Barbell, which wanted me to do 40 minutes of steady state at X heart rate, but discussions above made me want to see what something a smidge faster looked like. So if this ruins the whole program I blame @mortdk and @simo74.
Iām going to do the rest as written with these slow/easy runs for the next seven weeks (with the final three having some sprints etc. thrown in) because that seems to be improving things overall.
Was hoping to have weights again by that stage but seems there will be more running in my future. Sigh. I suppose by then, 10K will (touch wood) be a fairly normal distance for me and I can focus on increasing speed rather than distance.