Things will come to those who wait...

pconn062

Monday: Off

Massage with physio, he pulled and prodded me in every way and said he doesn't think there is anything seriously wrong. My hip flexors were very tight which was causing a lot of the issue. He said I could keep training but just to take it easy for a week or two. Also gave me a strength work programme to do to help loosen out the hips and strengthen my glutes.

Tuesday: 32 mins easy

Set out to do an easy run, was hoping for about 40 minutes but after 15 I got the strangest and most uncomfortable feeling in my shin. It felt like it was cramping up and it brought me to a dead stop. Freaked me about a bit so tried to stretch it out a bit and keep going. However it wasn't happening and the shin was feeling funny so had no choice but to turn around and go home. It felt fine mostly on the way home and good for the rest of the day so seemed to be a once off thing, odd though.

Wednesday: 6.5 miles w/4x800m off 90 second recovery

Splits: 2.51, 2.47, 2.48, 2.48

Back into the 5k work tonight, was wary enough doing this session and decided I would pull the plug early if necessary. The original plan was 6x800m+4x200m, however I just wasn't 100% happy with how the hamstring was feeling so called it a day after 4 reps. I felt really good on the reps and this pace (about 5.35) a mile felt reasonably comfortable. I stopped early more out of caution rather than there actually being anything wrong and the leg felt fine on the cool down. A few twinges now but I think it's going to something that I will just have to manage until I build up a bit of strength in the area. Annoying that this has sprung up now just when I was hoping to get stuck into training properly but these things happen when running and you have to deal with them. Will run easy for the rest of week and might do some tempo work on Saturday.

MYTD: 296

pconn062

Thursday: 48 mins recovery

Very easy recovery run today, was quite windy but otherwise quite pleasant conditions. Hamstring a little niggly afterwards, no real pain, just a few twinges. Left knee was a bit achey. Did some AIS before and afterwards and going to try and introduce this into my daily routine from now on.

Bit frustrated at the minute, have lots of little niggles which are bugging the hell out of me, and I just want to get into decent training. Typing about is here is depressing me a little and boring the hell out of me (I'm sure it's the same for you poor souls who have to read it!) so going to knock the log on the head for a few weeks until I get myself fixed and shift these damn niggles. Will report back when there is better news, back to the old paper and pen!

pconn062

Bit of an update is needed I suppose...

Ran last Friday and Saturday, the hamstring was staring to feel better, particularly on Saturday when I didn't notice it at all. Did a longer run on Sunday, which in retrospect was probably a step too far. Only did ten miles but it was very hilly and the leg started to get sore on the last 1.5 miles. Was niggling for the rest of the day and all day Monday. Did a run Tuesday and it was a bit achey the whole way through so at this point I decided I was going to have to sort this out properly.

Went to physio on Wednesday morning and he did a full assessment. He diagnosed a grade 1 hamstring tear/strain. During the examination he pulled and prodded it in every way but I got no pain apart from an ache deep in the muscle. So apparently it's a very mild strain but I'm still looking at 3-4 weeks to get it right. He said a bit of jogging when the initial pain dies down will help get blood flowing in the area. He also did a bit of cross friction massage on the tendon and without doubt it was a very painful experience. But it seems to have worked an it feels much better today. Just have to be careful though as it can be a hard thing to shift if not treated properly, so am taking a week fully off to be cautious.

A wider issue he noted is my extremely flat feet. I have pretty bad over pronation (and the flattest feet he has ever seen!) and this is causing me a lot of problems. In the last year I've had two strained calves, a strained muscle in my shin, tendinitis in my knee, metatarsal pain in the toes and now this strain, which is an abnormal amount of injuries. So I'm off to see a physio next week who specialises in bio-mechanical issues, to look at possibly getting custom orthotics. My physio has mentioned this in the past but was keen for me to try and strengthen the weak area but after 9 months of this and still no improvement, he is mentioning it again as an option. Will wait and see what this other physio says before deciding anything myself.

So long update, apologies. Will report back next week after the physio appointment.

pconn062

Another week gone, another update...

Didn't run a step since last Tuesday, decided to give the hamstring a full week to try and recover. Tried a run today to test the waters, did 31 minutes at a handy pace and the leg felt fine during the run, but a few niggles afterwards, nothing too bad but it's still obviously not right. Going to try a day on-day off and see how it reacts. Will keep the runs short as well.

Also had my appointment today with the physio who specialises in bio-mechanical issues. I was looking for a second opinion basically, and whether orthotics were the option. She did a full assessment asking lots of questions, injury history, training, diet etc, very thorough. Then I had to take my shoes and socks off and perform a few tests. After about a minute she said I had really flat feet, in fact in her opinion "one of the worst cases" she had ever seen. I really struggled to do the exercises she was asking me to do, my arches kept collapsing and I would lose balance. The flat feet are affecting my overall stability and balance which is disrupting my kinetic chain (or something like that). The other major weakness she highlighted is my glutes, the are not firing at all and causing my hamstrings to work overtime, hence the recent problems.

She recommended me for orthotics to help with the collapsed arches. I know a lot of people are skeptical of orthotics as they don't really fix an issue, but rather plaster over it a bit. Also a lot of physio's are quick to recommend them (usually with some sort of commission involved), but the physio I am dealing with doesn't make or sell orthotics so has no benefit of recommending them if she didn't think I needed them. She gave me a few numbers for people she recommended so will have a think about it and maybe make an appointment. I was also given a few exercises to try and build up the glutes a bit, to take some of the stress off the hamstrings. Any opinions on the orthotics thing from anyone with any experience would be great.

So that's the story now, will report back if I can get running again!

dna_leri

I have had 2 physios tell me I probably need orthotics because of "flat feet" but I resisted.
I have worked at improving the strength of my feet and my glutes over the last few years and my arches and stance have improved and I do not need orthotics now.

However I have not had the hamstring problem you have so I would not say don't get them. If you do go down that path, think of it as a way to get back running in the relative short term not as a solution to your problems.

The problem with orthotics is that they do not help strengthen your feet (or hips) - if anything they make them weaker. Even if you do get orthotics, you need to keep doing the strengthening exercises so maybe you won't need them forever. Most of us neglect this when we are not injured.

I would also highly recommend Jay Dicharry's "Anatomy for Runners". I downloaded the Kindle version to my PC for £1.99 a few weeks ago. I have not got to the section on Toe Yoga yet but it supposed to be good and probably will be part of my go forward strengthening plan

Stazza

What dna_leri said +100%. The book will help you get sorted and save you a fortune - it's a must. Jake's girlfriend went to see Jay Dicharry for a consultation and here's a snippet from the report. I have the full report but the bit she posted gives you an idea of the quality of the fella.

pconn062

Thanks guys, I'm unsure about the orthotics myself and I have been trying to avoid them for 9 months or so by doing daily strength work instead. The problem is the injuries keep coming. I realise the orthotics probably won't help with this situation either, or will correct one issue only to cause another. I will download that book and have a read of it before making any decisions.

pconn062

Wednesday: 31 mins easy

Thursday: Off

Friday: 34 mins easy

Saturday: Off

Sunday: 37 mins easy


So that might not look like a very impressive weeks training but I'm actually pretty happy. The hamstring is feeling a lot better and I had no issues with it on any of these runs. Kept the pace very easy and was cautious, taking a day off between each run. Going to take another day off tomorrow and try to get 4-5 runs in this week. Will increase the duration gradually as I have been and hopefully get up to an hour or so by next weekend if possible. Of course this is all hypothetical and just have to take it one day at a time. I've lost about two weeks in total and it could be another 10 days before I will attempt a session so a bit of a setback but hopefully I can still get into good shape for the summer. Graded meets starting in about 6 weeks so a few opportunities for a couple of warm up races all going well.

pconn062

Monday: Off

Tuesday: 40 mins easy (road)

Wednesday: 43 mins easy (road)

Thursday: 45 mins easy (grass)

Friday: Off

Saturday: 50 mins easy (grass) w/4 strides

Sunday: 1 hour easy (grass) w/4 strides

Good week, getting back into it proper now. I thought I was over-stretching it a little by doing 3 days in a row midweek but thankfully the body held up. I did 4 strides after yesterday and today's run. I did these in my bare feet on the grass, to try and strengthen up the tendons and muscles in my feet a little. The hamstring was a little tender immediately after doing these, but fine afterwards. I'm still doing work every day to try and strengthen the area, and have started some eccentric work. Apart from the hamstring I felt great on these runs, bouncing along nicely and I don't think I've lost a whole lot of fitness, just maybe a bit of speed.

Thanks to dna_leri (and Stazza) I downloaded Anatomy for Runners for my kindle and I'm nearly finished reading it. It's a great book that gives a lot of details regarding the movement of the body and how it works during the running process, and I hope to apply some of the principles to my running. I have also decided to leave the orthotics and try and strengthen the weak points instead. I've also introduced a new pair of runners, much more minimal and will use these for some short runs from now on.

I will try to get back up to 6 days this week and maybe introduce a short session on Wednesday. I'm itching to get back into to track training, and I'm also itching to get racing. I have my eye on a 5k in a months time and although I won't be in ideal shape, I'm looking forward to giving it a good lash hopefully. Was talking to someone today from my club about putting a good plan together, can't wait to start faster work!

pconn062

Monday: 45 mins easy

Just an easy run on the grass, glorious day. Felt great on this run, probably should have run a bit slower due to the longer run the day before but was feeling great so went with it. Tipping along around 7 minutes a mile (I think).

Tuesday: Off

Just did my usual strength work including some work for the hamstring. The result was a bit of a sore hamstring afterwards.

Wednesday: Session 3x600m, 2x1k off 60 secs recovery, 4 strides on grass

Splits: 2.10, 2.10. 2.03, 3.37, 3.23

So my first session back on the track tonight and I as worried with how it was go. The hamstring was a little sore on the warm-up, so did lots of drills and stretching to try and loosen it out. Decided to try and do 5x600m, doing the first 600m with the lads who were doing 5x1k. Held back for the first two with no real issues, and picked it up on the third one. I was feeling good so decided to run the last two kilometers with the lads. I sat back with the 2nd group of the first one and felt comfortable enough. Made the mistake of going with the lads at the front for the last one but it was too fast for me and I was dying with 400m to go. Had to work like a dog for a 3.23 k so obviously a fair bit of fitness lost. I did a few strides on the grass to finish off.

Hamstring didn't feel all that great throughout the session but not too bad, maybe a 2-3/10 in terms of discomfort and to be honest I can live with that for now. Feels OK now afterwards, lots of icing and stretching. From reading Anatomy with Runners it seems it's OK to run with a bit of discomfort and to be honest I'm mad to get back into training. Will still be cautious and take it very easy for the few days. Will also keep up the strengthening work, particularly the eccentric work.

Easy jogging now for the rest of the week! As my coach says, keep it in your trousers for a few weeks and hopefully it will pay off during the summer!

pconn062

Thursday: 50 mins recovery

Very easy recovery run after the track session the night before, and I mean easy. If I was running 8.30 pace that was the height of it. Felt great despite having the fight the hurricane like winds.

Friday: 50 mins easy

Out early before work for this, slow starting but got going quick enough. Again, I was feeling great during this. The legs are full of life and thankfully no issues at the moment with the hamstring.

Saturday: 50 mins easy w/4 strides

Met up with a friend for this and joined him for part of his long run. We managed to find possibly the only dry hour of the day to run. A tough route I've never run before which started with a steady 20 minute gradual climb to get the heart rate up. After this it was a nice mix of up and downs but the company and general chat made the miles fly by, and we covered a little over 11k in the 50 minutes according to my friends garmin. Finished off with a few strides while my friend tagged on another 4 mile or so to finish his long run.

Sunday: 70 mins easy in Oldbridge

Out to Oldbridge this morning with my brother to try and get a bit of a "long run" in, wanted to get about 70 minutes done, and that's exactly what it ended up being. Lot's of climbing on this run and a few slippy places, and also some fairly wicked wind. For one of the laps we were joined by the regular old-school, hard-ass bastard in our club. This guy has a reputation in our club for being a tough racer, a guy who was doing 100 mile weeks when he was 16 and ran some serious times including a low 14 5k and a 23 minute 5 mile! There's a running joke in our club that you want to avoid getting caught running with him as he will run you into the ground. Thankfully, he was feeling generous today and decided not to murder us, and although there was a definite increase in pace when he joined up we could manage us and he left us after about 2 miles. A good run, and I got about 9.2 miles done in the 70 minutes.

So a good week all round, I'm really enjoying my training at the moment and feeling good. I have 5 days in a row done now and will run tomorrow as well before taking Tuesday off, this set up works better with my work schedule. I'm am considering a race in the next 10 days or so, just to see where I am. There is a 10k in the college where I work on Wednesday week and a few of the guys I work with want me to run as there is a team prize I think and I would be there fastest runner. But I don't really want to run 10k and will try to get out of it. The other two options I am considering are the Dunboyne 4 mile next Sunday (I would like to support this race), or I might go low-key and just bash out a Parkrun next Saturday. Will consult the coach tonight for a 2nd opinion!

dna_leri

Too early to be racing. Keep it low key, Parkrun.

pconn062

dna_leri wrote: »

Too early to be racing. Keep it low key, Parkrun.

You are right of course dna_leri, and my coach said the very same thing when I called spoke to him last night. In face I think I may be paying a little for my over exuberance of doing 6 days in a row as the hamstring was quite sore this morning and I had to cut my run short. In fact it is still quite sore now, so I think I might be binning the parkrun as well. I have a tendency to have too much of a short term vision when it comes to racing and training, and maybe I need to be looking more at the bigger picture and the bigger goals, which of course is the track season. Forget everything else and just concentrate on being right for that. Is a parkrun really going to benefit me in the long run and for my track season, or will it simply scratch the itch I have for a race right now?!

Apologies for landing a deep, soul-searching monologue on you but sometimes you need a wiser voice (like yourself) to show you where you are going wrong. Hope your training is going well at the moment.

dna_leri

pconn062 wrote: »

Is a parkrun really going to benefit me in the long run and for my track season, or will it simply scratch the itch I have for a race right now?!

...

Hope your training is going well at the moment.

That question was rhetorical, right? If you really need to scratch the itch (as I suspected) then it would be easier to hide in a Parkrun than the Dunboyne 4M or a 10K with work/club mates looking on. Then again there is a Parkrun every week so what's the rush.

I think my training is going well, even if not according to plan due to work travels. Mileage is up - each of the last 7 weeks was higher than peak mileage last year. Good things will come etc.

pconn062

dna_leri wrote: »

That question was rhetorical, right? If you really need to scratch the itch (as I suspected) then it would be easier to hide in a Parkrun than the Dunboyne 4M or a 10K with work/club mates looking on. Then again there is a Parkrun every week so what's the rush.

I think my training is going well, even if not according to plan due to work travels. Mileage is up - each of the last 7 weeks was higher than peak mileage last year. Good things will come etc.

Yes, very much rhetorical! Will play it by ear for the next few days, will have to see how this bloody hamstring heals up first. Glad your training is going well, travelling for work seems very exotic to me but I imagine it's rather a nuisance for consistent training.

Chivito550

Catching up through the last few pages of your log and you seem to be struggling consistently with injuries. I wonder is this something that could be prevented with a proper gym and weights regime. You've said before that you do no weights as there is no gym near you, but it might be something you need to somehow fit into your training. Increased strength is what is needed to get you through the hard sessions required to reach the goals you hope to achieve. Otherwise the body will just keep breaking down.

pconn062

Chivito550 wrote: »

Catching up through the last few pages of your log and you seem to be struggling consistently with injuries. I wonder is this something that could be prevented with a proper gym and weights regime. You've said before that you do no weights as there is no gym near you, but it might be something you need to somehow fit into your training. Increased strength is what is needed to get you through the hard sessions required to reach the goals you hope to achieve. Otherwise the body will just keep breaking down.

It could very well help, and might have to be something I consider for the future. It's just with work/PhD/training it would be very hard to find the time to fit in a few gym sessions a week as well, but might have to re-think it. I do a lot of strength work at the minute (about 30 minutes a day), mostly lower leg work, working on areas that my physio has highlighted as weak areas such as hips/glutes as well as balance and stability work.

pconn062

So it's been nearly a month without an update here. The truth is I was struggling with an injury and I got sick of writing about it! All and all I missed about 10 days with the injury. Rather annoyingly after three weeks of the hamstring feeling back to 100% it reared it's ugly head again last week. However it is not too bad and my physio has given my permission to keep training, while also trying to strengthen the weakness in that area. So I've hit between 35-45 miles a week for the last month or so. I've also hit a few low key races in those weeks, nothing to write home about but not a lot of fitness lost.

Bring on tonight and the first proper track session of the season, and the first time I put on the spikes since February. I am hoping to run an 800m at the graded meets next week so the coach suggested the following:

600m time-trial/10 mins recovery/2x(4x200m off 45 secs recovery), 5 mins between sets.

The time trial was really just to try and give an indication of where I am at the moment with regards to speed and fitness. Was just myself and my brother for the session and I was wary putting on the spikes. Had no idea what I could do, I have never really run a 800m before and my PB is something ridiculous like 2.29 from a few years ago. Off we went, too fast like a clown and went through 200m in 30 seconds! Hit 400m in 63 and the effort was starting to show, the legs went dead with 100m to go and the lactic started curdling. Somehow I managed to hold it together and surprised myself by finishing in 1.36. I was very happy with the time but the wheels really were coming off in that last 100m and I'd say in a 800m race the last 200m would have been ugly! Still, it suggests something in the 2.08-2:12 range which I would be delighted with.

We really needed the full 10 mins to recover and change from spikes to flats to finish the session. The 200's were good, although the legs were heavy as hell after the time trial. Splits for the two sets were:

34, 33, 32, 34 33, 33, 33, 33

At least it was consistent, and gave a 33 second average which would suggest about 2:12 for 800m. If this session tells me nothing else, at least I know now I won't be completely embarrassed in the 800m races next week.

The plan now is to try and stay fit and put in a good effort for the track season. I need to mind this injury and I'm going to start incorporating a gym session into my plan, starting this Friday. This will hopefully help with some of the injury issues. Hopefully will get to catch up with a few of the guys on here at the graded meets next week, really looking forward to it!

Will post another update when there is something interesting to post!

KielyUnusual

Great session after a bit of a lay off. What would your tactics for the 800 be? Speaking to some of the specialists at the club they would say that a positive split is the only way to go but my opinion would be to hold a little in reserve for the second lap. Last year I went 65/65 and felt this worked well. Very hard to gauge your pace over that distance though

Got some good advice from one of the specialist middle distance runners at the club, which was to run a 8 X 100 session at your 800 pace just to lock in the pace. Might be one to give a go if targeting the 800 later in the season.

pconn062

KielyUnusual wrote: »

Great session after a bit of a lay off. What would your tactics for the 800 be? Speaking to some of the specialists at the club they would say that a positive split is the only way to go but my opinion would be to hold a little in reserve for the second lap. Last year I went 65/65 and felt this worked well. Very hard to gauge your pace over that distance though

Got some good advice from one of the specialist middle distance runners at the club, which was to run a 8 X 100 session at your 800 pace just to lock in the pace. Might be one to give a go if targeting the 800 later in the season.

Thanks KU. To be honest I'm not sure what tactics I'm going to employ next week (I know SFA about 800m racing!) but from talking to some of the good 800m guys in the club the tactic seems to be as you say to go out hard, and then try to hold on! To be honest though I don't know if I like the sound of this, sounds kind of painful! Next week will probably be about running for times rather than racing so a more even race might work better even if it means dropping to the back of the pack on the first lap. What's your plan, have you picked between the 800m and the 3000m yet? You should totally do the 800m, the 3k is just a novelty race for the marathon runners! :pac:

KielyUnusual

I agree. The eyeballs out first lap and hanging on in there strategy doesn't appeal to me either. Maybe at the end of the summer . I'm afraid I'm leaning towards the 3k at this stage. Might need a few more 200 sessions before I feel ready to have a go at the 800. I'll see you out there anyway. I'm a bit fickle at the moment so I could well end up running the 2 laps either.

dna_leri

Hi PConn

Good session - those 200's show you are in good shape - you should aim for 2:10 next week.
Start with a 31s first 200m then settle into a steady 33s (per 200m) - hard but not at the limit.
On a good day you break 2:10, on a bad day you finish with a 35s and a great PB.
Good luck.

pconn062

dna_leri wrote: »

Hi PConn

Good session - those 200's show you are in good shape - you should aim for 2:10 next week.
Start with a 31s first 200m then settle into a steady 33s (per 200m) - hard but not at the limit.
On a good day you break 2:10, on a bad day you finish with a 35s and a great PB.
Good luck.

That's great, thanks for the advice. The 800m is even very different from the 1500m so it is hard to know how to attack it. Will try your plan and see how it goes, looking forward to it. Will you make the trek up for any of the meets? Or is there a similar setup in your side of the country?

dna_leri

pconn062 wrote: »

That's great, thanks for the advice. The 800m is even very different from the 1500m so it is hard to know how to attack it. Will try your plan and see how it goes, looking forward to it. Will you make the trek up for any of the meets? Or is there a similar setup in your side of the country?

I'll have to head up for some of the later ones as there is nothing similar around here - just county champs - Galway one is usually competitive. I hate the journey up and down - 5 hrs in the car for a 2:0x min race.

BTW - I fully endorse KielyU's pre-race session. 8-10 x100m at race pace with walk back recovery is my favourite for the day or two before a 800m race. Gives you a chance to feel the difference between +/- 1 sec off race pace too.

BeepBeep67

dna_leri wrote: »

BTW - I fully endorse KielyU's pre-race session. 8-10 x100m at race pace with walk back recovery is my favourite for the day or two before a 800m race. Gives you a chance to feel the difference between +/- 1 sec off race pace too.

Curious as to how this is timed, someone timing for you or holding a stopwatch, as over short distances the hand across to the watch would be too inaccurate I would imagine when trying to hit +/- 1sec off 15 seconds or so.

dna_leri

BeepBeep67 wrote: »

Curious as to how this is timed, someone timing for you or holding a stopwatch, as over short distances the hand across to the watch would be too inaccurate I would imagine when trying to hit +/- 1sec off 15 seconds or so.

I'd hold a watch but even on your wrist you are only a few tenths out.

pconn062

2.11 high/2:12 low for the 800m I think tonight? I'm leaning towards the 2:12 high. Happy with that, had splits of 65/66 so kept the pace steady. Perhaps the first lap could have been a little quicker but I couldn't have gone any quicker on the 2nd lap so maybe it was better to be a little cautious for this first race. Thought 2:10 might be there but I'm lacking a bit of speed as I've only done one real speed session this year and I had to no kick for the finishing straight.

My coach was there and gave out to me after the race for two things:

1: Wearing a watch in an 800m race
2: Looking at said watch too many time (3 in total I was informed), including once in the last 100m which he says cost me half a second. Lesson learned.

Onwards and upwards from here, I have a mile race next week so I hope to run well if the conditions are good. I hope to try and get that 800m time down to 2:06 ish by the end of the summer. In the words of Iarnroid Eireann, lots done, more to do!

drquirky

Great running PConn- looking good for this track season!

pconn062

So a goods weeks training since the 800m race last Wednesday, I won't post all the details but the key runs were a 20 minute tempo on Saturday in pretty bad conditions, not sure of the pace but the effort felt about right. Then on Sunday I did a good 11.5 mile run at a steady 7.28 pace on a hilly, grass route with my brother. Tired by the end but a nice way to end the week.

Off Monday, then 50 mins steady on Tuesday brought me up to tonight mile time trial. Myself and my brother organised this to mark the anniversary of Roger Bannister's sub 4 minute mile 60 years ago. It was a low key affair just for the runners iin our club at our weekly training, had a bout 15 running in total. I was looking forward to it but my enthusiasms were dampened slightly by the howling gales all day. Still I decided to give it a good bash and even put the spikes on for the occasion.

I knew one guy would be a fair bit ahead and then it would be between me and the bro, and maybe one other guy. The wind was down the back straight and made it tough. At the start I was in 2nd place with my brother right behind me, I took the first lap going through in 74. My bro then took a lap, which helped me but maybe overcooked him a little. Still he took us through 809m in 2.30 on the dot. He very soon dropped away leaving me to battle the wind on my own. The third lap is usually the make or break lap in a mile race and I tried to keep the pace steady, fighting the wind on my own. My coach called 3:44 at 1209m so I needed another 75 to get me home. I was working hard but not red-lining so with 200m to go I really tried to kick and came home in 4:58:39.

Very happy with the effort and nice to break 5 for the first time. The wind was tough and my coach reckons it was worth about a second a lap. I think on a a calmer night with some competition I could get down to the low end of the 4:50's.

I will miss the 1500m at the graded meets next week unfortunately but there is a mile race at the following one in Irishtown so hopefully I can improve on tonight's time then. I hope to be able to keep training as consistently as I have been for the last few weeks. With track work there is always a fine line with injury, even now my calves are tight after the spikes. Trying to find the right balance is the key as always!

AuldManKing

Wow, congrats on the sub 5. Great achievement.