Hi all. Looking for some suggestions on how to get back into it. I'm 38 and have great access to hills and trails. I would like to run a solid 5K time for me in the beginning of November. This basically means that I have three months. I can run three to four times a week, and I enjoy weightlifting as well...which could be a downfall. I have put on some weight recently (mostly muscle) and am now close to 180lbs at 6'0''. I used to be around 168lbs.
This summer I have been running around three times per week - usually 4 to 8 miles and slow (8:30 to 9:30 pace). I am thinking that the extra 5 to 10 pounds of mostly muscle has really slowed me down. I used to be able to kick around 7:50 pace pretty easily, but now, 8:30 is the go to.
My PRs (from HS, 20 years ago; didn't run in college):
100m: 11.4
200m: 23.2
300m: 37.2
400m: 51.9
800m: 2:17
1600m: 5:05
5000m XC: 19:40
Any suggestions that are useful would be great!