Sometimes I just need to get out and run

RunningKing · 21-07-2013 03:43PM

Great running there,Dave. Great pb.

Tom Joad · 21-07-2013 08:47PM

Well done on another PB Dave.

davemcmahon · 23-07-2013 01:42PM

22/07/2013 Mon: 5.04 miles @ 8:20 min/mile AveHR N/A

Had debated swapping my Tuesday session today but the legs were having none of it. They seemed to have no life in them and the 5 miles I did where more of a struggle then they should have. The plan called for 6 but at 5 I packed it in and went to work. Rested the legs and soaked them after work and they felt much better.

23/07/2013 Tues: 9.15 miles @ 8:06 min/mile AveHR 148

The plan for this morning was session 1 for the week. reps of 1 mile @ 6:10min/mile.. I had wanted to get at least 5 reps in but on the start of rep 4 the calves started to protest loudly so I cut it short and added some slow miles in. So the plan ended up being 2.25 miles warm up, 3 x 1 miles (@6:10) with 4 min recovery and 3 miles warm down. The mile reps came in at 6:09, 6:08, 6:11.

Was happy enough with this considering the legs weren't 100% and the pace had been adjusted since last weeks run. Shows there some more room for improvement in my 5 k so hopefully I'll take some time of my pb in a few weeks.

WTD|14.19
MTD|163.12
YTD|1127.05

davemcmahon · 24-07-2013 10:45PM

24/07/2013 Wed: 9.03 miles @ 9:17 min/mile AveHR 157

Had the day off work today so wasn't sure getting up what the plan would be. Turned out I had to be over in Rathfarnham in the afternoon so decided I'd head out that way for my run. At the last minute I decided I'd go for a run up part of the Wicklow Way, starting at Taylors Three Rock, headed down College road and join the Wicklow Way at the back entrance to Marlay Park. From here I ran up Kilmashogue Lane and into Kilmashogue Woods. I followed the Wicklow Way from here to the top of Two Rock and then back down again.

This was the first time I'd ever ran this area and was really glad that I did, the views were amazing and the area so peaceful. It was probably the best run I have ever done and was a great reminder of what running can be about. I'd definitely recommend it for anyone thats struggling with their running as a way to completely refresh themselves. The uphill climb was very tough and I found myself walking for small sections and the downhills were tough in a different sense. It was tough to not get carried away coming down and I almost lost my footing a couple of times and had to remind myself to slow down.

This run put me in a great mood for the rest of the day and there was something very blissful about stopping atop of a mountain to just take in your surroundings. The day couldn't even be ruined by some old guy asking me was I one of those crazy joggers as I ran past him on the way up. I'll be back again in a few weeks for a LSR up there.

While I normally do a Tempo run tomorrow but I'm taking today as a second session for the week so it will be Easy running for the rest of the week.

WTD|23.22
MTD|172.15
YTD|1136.08

davemcmahon · 26-07-2013 01:03PM

25/07/2013 Thurs: 9.36 miles @ 8:15 min/mile AveHR N/A

Ran too and from work yesterday, all at a nice and easy pace. The legs were feeling strong on both runs although on the run home was difficult as I was just tired after a busy couple of days.

Legs are feeling stiff today but thankfully its a rest day. Plan is to try and get a good 16 mile LSR tomorrow.

WTD|32.58
MTD|181.51
YTD|1145.44

statss · 26-07-2013 02:11PM

davemcmahon wrote: »

24/07/2013 Wed: 9.03 miles @ 9:17 min/mile AveHR 157

Had the day off work today so wasn't sure getting up what the plan would be. Turned out I had to be over in Rathfarnham in the afternoon so decided I'd head out that way for my run. At the last minute I decided I'd go for a run up part of the Wicklow Way, starting at Taylors Three Rock, headed down College road and join the Wicklow Way at the back entrance to Marlay Park. From here I ran up Kilmashogue Lane and into Kilmashogue Woods. I followed the Wicklow Way from here to the top of Two Rock and then back down again.

This was the first time I'd ever ran this area and was really glad that I did, the views were amazing and the area so peaceful. It was probably the best run I have ever done and was a great reminder of what running can be about. I'd definitely recommend it for anyone thats struggling with their running as a way to completely refresh themselves. The uphill climb was very tough and I found myself walking for small sections and the downhills were tough in a different sense. It was tough to not get carried away coming down and I almost lost my footing a couple of times and had to remind myself to slow down.

This run put me in a great mood for the rest of the day and there was something very blissful about stopping atop of a mountain to just take in your surroundings. The day couldn't even be ruined by some old guy asking me was I one of those crazy joggers as I ran past him on the way up. I'll be back again in a few weeks for a LSR up there.

While I normally do a Tempo run tomorrow but I'm taking today as a second session for the week so it will be Easy running for the rest of the week.

WTD|23.22
MTD|172.15
YTD|1136.08

Good post. I run around there a bit, it's great for the soul and really takes away from the boring road running. I've done a few of my LSR's this year around there, there's endless routes to try out. Here's one I plan to do soon, starts from Marley -

https://www.imra.ie/events/maps/id/804/

The IMRA race on the route is planned for 18th August

tomred1N · 26-07-2013 02:33PM

Whooo just came accross your log again last night Dave and remembered you from from pre DCM 12 threads. Mother of god man what have you been taking !! Some improvements and savage milage especially when not training for a marathon. When you finally do that marathon it will probably be a record imprrovement PB for what i've seen on this forum anyway !!
I was only thinking myself about different ways to keep motivated to run if I decided to not train for a marathon.....ur log will come in handy for that someday. By the way I was similar weight around 105 kg 2 years ago but have stalled around 85 now. Wondering if the higher intensity sessions have seen you lose more weight recently. I'm thinking if I could shift another 4-5kg it might be the easiet way of knocking off a few more minutes:)

dazza21ie · 26-07-2013 04:03PM

tomred1N wrote: »

Whooo just came accross your log again last night Dave and remembered you from from pre DCM 12 threads. Mother of god man what have you been taking !! Some improvements and savage milage especially when not training for a marathon. When you finally do that marathon it will probably be a record imprrovement PB for what i've seen on this forum anyway !!
I was only thinking myself about different ways to keep motivated to run if I decided to not train for a marathon.....ur log will come in handy for that someday. By the way I was similar weight around 105 kg 2 years ago but have stalled around 85 now. Wondering if the higher intensity sessions have seen you lose more weight recently. I'm thinking if I could shift another 4-5kg it might be the easiet way of knocking off a few more minutes:)

Careful with those comments now, I hear Dave has more lawyers than Lance

.

I think Dave though is great example of how consistent running with a bit of variety in paces pays off.

davemcmahon · 26-07-2013 05:24PM

statss wrote: »

Good post. I run around there a bit, it's great for the soul and really takes away from the boring road running. I've done a few of my LSR's this year around there, there's endless routes to try out. Here's one I plan to do soon, starts from Marley -

https://www.imra.ie/events/maps/id/804/

The IMRA race on the route is planned for 18th August

Cheers statss. I plan to get a 12-14 miler done there the bank holiday weekend so hopefully I'll get to explore a bit more

davemcmahon · 26-07-2013 05:34PM

tomred1N wrote: »

Whooo just came accross your log again last night Dave and remembered you from from pre DCM 12 threads. Mother of god man what have you been taking !! Some improvements and savage milage especially when not training for a marathon. When you finally do that marathon it will probably be a record imprrovement PB for what i've seen on this forum anyway !!
I was only thinking myself about different ways to keep motivated to run if I decided to not train for a marathon.....ur log will come in handy for that someday. By the way I was similar weight around 105 kg 2 years ago but have stalled around 85 now. Wondering if the higher intensity sessions have seen you lose more weight recently. I'm thinking if I could shift another 4-5kg it might be the easiet way of knocking off a few more minutes:)

Thanks Tom. I feel the weight loss is a big factor. I'm down to 80.5kg from 90.2kg for this year alone. Add to that I've been lucky with injuries and pure determination to improve have all added to the improvement.

I have a goal time in my head for next years marathon but it shall remain unspoken for now

davemcmahon · 26-07-2013 05:34PM

dazza21ie wrote: »

Careful with those comments now, I hear Dave has more lawyers than Lance .

I think Dave though is great example of how consistent running with a bit of variety in paces pays off.

More lawyers maybe but less lies.

davemcmahon · 28-07-2013 10:06PM

27/07/2013 Sat: 14.00 miles @ 8:17 min/mile AveHR 149

Up nice and early yesterday morning, to get my LSR in. Ran from Celbridge into Leixlip then jumped on the Royal Canal for a couple of miles. Wasn't really feeling the love on this run and the body was a bit uncooperative after a fairly tough week. Had originally planned on doing 16 miles but I ended up finishing at 14 as I just wanted the run finished.

Am a little disappointed at the weekly mileage but I've definitely been suffering a little more this week then normal. Hopefully the rest day today and easy miles tomorrow will sort me out then back to sessions. If the legs still don't feel up to it on Tuesday I'll switch to just a week of Easy running at let my body recover.

WTD|46.58
MTD|195.51
YTD|1159.44

davemcmahon · 30-07-2013 03:52PM

29/07/2013 Mon: 6.59 miles @ 8:22 min/mile AveHR N/A

A nice and simple easy run, nothing of interest about it really other than the legs feeling fresh.

30/07/2013 Tues: 9.64 miles @ Various min/mile AveHR 153

Session 1 of the week. The goal was 5 reps of 1 mile @ 6.10 min/mile with 4 minutes recovery. Did a nice and easy 2.33 mile warmup which brought me to the Celbridge AC track. I did this just before lunch as I wasn't due in work till late and there was a good bit of heat in the air. After the 4th mile rep I was beginning to struggle and changed the last rep to 2 x 800m with 2 min recovery @ 6:10min/mile (I'd listened to one of the recent MarathonTalk podcasts which mentioned changing reps to keep the same overall workout when you find yourself struggling towards the end of longer reps).

Mile reps: 6:10, 6:11, 6:11, 6:14.
800m reps: 3:07, 3:03

Was happy with the reps and getting the 5 miles in total running at the goal pace. I was also very please with the last 800m. I probably could have done another couple of 800s but I really would have struggled to crack another mile repeat.

Tomorrow will a day of Easy running and then a big Tempo session on Thursday (4 mile @ tempo, 4 min Easy, 3 mile @ Tempo, 3 min Easy, 2 mile @ Tempo, 2 min Easy, 1 mile @ Tempo). I've a feeling this session will be a big confidence booster for the Race Series Half Marathon.

WTD|16.23
MTD|211.74
YTD|1175.67

davemcmahon · 31-07-2013 06:57PM

31/07/2013 Wed: 10.25 miles, 4.10 @ 8:17 min/mile, 6.15 @ 8:53 min/mile AveHR N/A

Two pretty standard runs, 4.10 miles Easy in the Am and 6.15 mile Recovery in the afternoon. Nothing particularly exciting about either of these.

WTD|26.48
MTD|221.99
YTD|1185.92

A pretty good month overall, a highest weekly and monthly totals, 4 full weeks of 45 miles plus, a new 5k PB and a couple of good long runs, a 16 miler, 14 miler, 13 miler and a 12.35 with a 5k race in the middle. Only real down point has been that I've let the Yoga and core work slip a bit recently as the mileage has increased and I've found myself more tired in the evenings.

Month|Jan|Feb|Mar|Apr|May|June|July|Aug|Sept|Oct|Nov|Dec| Total
2012|0|5.28|46.23|25.34|52.76|72.78|85.67|111.31|114.94|99.48|69|65.17|747.96
2013|133.98|152.45|172.23|144.94|180.92|179.41|221.99|0|0|0|0|0|1185.92

RunningKing · 31-07-2013 10:25PM

super running Dave, I think we'll see a nice progression of PB's from you in the coming weeks/months.

.................But you got to make those miles count towards something!

davemcmahon · 01-08-2013 06:48PM

01/08/2013 Thurs: 10.75 miles @ 7:25 min/mile AveHR N/A

Session 2 for the week. 4 miles Tempo, 4 min Easy, 3 miles Tempo, 3 min Easy, 2 miles Tempo, 2 min Easy, 1 mile Tempo. Headed out before work, but was running a bit late so wasn't sure if I could get in the whole session. My predicted LT pace is 6:43min/mile. The plan for today was to keep the Tempo miles as close to 6:43-6:50 as possible. In the end due to time constraints I only managed to get in the 4, 3 and 1 mile reps plus a 1 mile W/u and W/d

4 miles Tempo: 6:42, 6:49, 6:45, 6:46
3 miles Tempo: 6:55, 6:50, 6:44
1 mile Tempo: 6:53

Overall I was happy with the session, 8 miles total @ Tempo, with the second 4 miles into the wind. Hopefully this will stand to me with the HM in 7 weeks. As it stands I'm aiming for 1:30 - 1:31, but if the next 7 weeks go well I may reassess and push for 1:29:30 (6:50 min/mile).

Rest day tomorrow, then LSR up the Dublin mountains on Saturday morning. I am planning to follow the Dublin Mountain Plod route with maybe a little wandering off the route to add a few miles.

WTD|37.23
MTD|10.75
YTD|1196.67

career_move · 01-08-2013 07:20PM

That's a great session Dave. You're smokin

davemcmahon · 03-08-2013 10:45PM

03/08/2013 Sat: 15.56 miles @ 9:46 min/mile AveHR N/A

The plan for today had always been to get out and up the Dublin Mountains for a good tough LSR. Knowing it wouldn't be a fast one I wasn't really going to pay much attention to pace and focus more on getting the distance covered. I was hoping to cover somewhere between 14 and 16 miles.

So I left the house at 7:20am and parked the car up by Taylors pub again and was on the road by 7:45am. The idea was to follow the Dublin Mountain Plod route as much as possible and continue over to Fairy Castle and beyond to add some mileage. Instead of trying to explain the route of attached a pic of the map and elevation.

The route itself was very tough and I've developed a huge amount of respect for anyone that can race over that terrain and elevation. I've also realised they are completely mad. I took a couple of wrong turns in the first half of the route but thankfully I was able to find my way back to where I'd gone wrong and go the right way. The pace as I mentioned was fairly slow as I knew I would have to take some walk breaks on some of the climbs, also the going the wrong way and trying to work out where I was took a far chunk out of the overall pace.

In the end the route took me about 2.5 hours, the longest I've been on my feet continuously since DCM last year. I was very happy with the run and the time it took as I really wanted to get a good chunk of time on my feet today.

WTD|52.79
MTD|26.31
YTD|1212.23

davemcmahon · 06-08-2013 01:50PM

05/08/2013 Mon: 5.01 miles @ 7:51 min/mile AveHR N/A

A nice easy run this morning to get the legs moving again. Legs are feeling fairly heavy and stiff from Saturdays run, yet I struggled to keep the pace down on this one. I'm taking that as an indication the legs are feeling strong albeit tired.

06/08/2013 Tues: 9.04 miles @ 7:39 min/mile AveHR N/A

Session today called for 3 x 2 mile @ Tempo. Up nice and early to get this run in before work. A Little over 1.6 mile warm up and down to the track for the reps. Plan was to keep them close to 6:43 min/mile.

Reps: (6:46, 6:43), (6:48, 6:44), (6:54, 6:43)

A little over 1 mile Warm down and back to the house for breakfast and work. I was pretty happy with the reps since the legs are still feeling stiff. Plus it was faster and felt much easier then the same session a month ago.

WTD|14.05
MTD|40.36
YTD|1226.28

FrClintPower · 06-08-2013 02:27PM

davemcmahon wrote: »

05/08/2013 Mon: 5.01 miles @ 7:51 min/mile AveHR N/A

A nice easy run this morning to get the legs moving again. Legs are feeling fairly heavy and stiff from Saturdays run, yet I struggled to keep the pace down on this one. I'm taking that as an indication the legs are feeling strong albeit tired.

06/08/2013 Tues: 9.04 miles @ 7:39 min/mile AveHR N/A

Session today called for 3 x 2 mile @ Tempo. Up nice and early to get this run in before work. A Little over 1.6 mile warm up and down to the track for the reps. Plan was to keep them close to 6:43 min/mile.

Reps: (6:46, 6:43), (6:48, 6:44), (6:54, 6:43)

A little over 1 mile Warm down and back to the house for breakfast and work. I was pretty happy with the reps since the legs are still feeling stiff. Plus it was faster and felt much easier then the same session a month ago.

WTD|14.05
MTD|40.36
YTD|1226.28

Wow, nice session to get in before breakfast! What kind of recovery were you taking between?

davemcmahon · 06-08-2013 02:32PM

FrClintPower wrote: »

Wow, nice session to get in before breakfast! What kind of recovery were you taking between?

The plan called for 2 minute recoveries, they ended up being more like 2:10-2:15 . Over the last few weeks I've gotten used to having the sessions before breakfast, thankfully I'm usually too sleepy for my body to realise it hasn't been fed yet.

davemcmahon · 08-08-2013 03:27PM

07/08/2013 Wed: 5.36 miles @ 8:53 min/mile AveHR N/A

I usually do a double on Wednesday but I knew on Tuesday night that the legs weren't up to it. Decided to do a nice easy recovery run with a colleague and rest the legs for Thursdays session.

08/08/2013 Thurs: 9.36 miles @ 7:57 min/mile AveHR N/A

Session 2 for the week. the plan was for 4 x 1 mile Tempo (6:43 min/mile) + 2 X 1k (6:10 min/mile) + 4 x 200m (43s). Recoveries were 1 min between the Tempo reps,2 min between the km reps and 200m between the 200s. Was up early again to get this in before breakfast. 1.5 mile warm up brought me to the track.Reps were:

4 x 1 mile: 6:45, 6:45, 6:45, 6:43
2 x 1k: 6:06 (3:49 min/km), 6:08 (3:51 min/km)
4 x 200m : 39s, 41s, 41s, 39s

Was really happy with this session, felt strong throughout and probably could have gotten a couple more reps in. I'm really finding that using the track for these is really helping. Knowing the distances on the track is allowing me to focus on other aspects such as the running form.

Rest day tomorrow, LSR on Saturday and then a step back week next week with race on Sunday. That said weekly mileage will be down this week as I missed 1 run and the sessions weren't quiet as long as previous weeks.

WTD|28.77
MTD|55.08
YTD|1241

davemcmahon · 10-08-2013 09:28PM

10/08/2013 Sat: 17.14 miles @ 8:07 min/mile AveHR N/A

Was up nice and early this morning with the aim to be on the road by 7. The fact I was going to run this on empty meant once I was up getting going wasn't really any issue. Left the house bang on 7 and headed out nice and slow. The route I had planned brought me from Celbridge over to Leixlip, onto the Royal Canal and down to Lucan, across the motorway and over to the Grand Canal and back to Celbridge.

It took the first 2-3 miles to get the legs going but once i found the rhythm I found the pace easy enough to hold and keep fairly consistent. The slowest mile (8:17) was crossing the motorway which involved a steep climb from Lucan village up towards Adamstown. By the time I hit the Grand Canal I had picked up the pace a little more and was keeping it around the 8:05-8:10 range. The fastest mile (7:45) was the last mile as once I knew I was headed for home I picked up the pace.

I was happy how this went as it will more than likely be my longest run of the year. The pace itself was probably a little fast but I felt strong and the legs felt good so I just went with it. I was glad I had some catching up to do on the Marathon Talk podcasts as they've kept me company through my LSR's this year. Overall time was 2:19:13, so I was glad to get a second 2 hour plus run under the belt in the last 2 weeks.

My plan for the coming week will be all over the place as I'm gonna try get my session(s) and LSR in before Friday and take Saturday as a rest day before the race on Sunday.

WTD|45.91
MTD|72.22
YTD|1258.14

davemcmahon · 12-08-2013 06:46PM

12/08/2013 Mon: 8.24 miles @ 7:41 min/mile AveHR N/A

Moved this weeks sessions forward a day to give myself two days rest/Easy running ahead of the race on Sunday. This means my session have moved from Tuesday and Thursday to Monday and Wednesday. I may still drop Wednesdays session altogether and just do my LSR in its place and count the race as session 2.

Todays session was a 20 min tempo with 4 x 200 at the end. A little over 2 miles warm up and I was at the track to do the Tempo miles and 200s. The 20 min tempo was rounded up to 3 miles @ tempo (6:43min/mile). The actual miles were: 6:47, 6:46, 6:43. The 200s were all done with 200m recoveries, the goal again was 43s, the actual reps were; 38s, 41s, 42s, 39s. The last 100m of all the reps were into a strong wind so I was very pleased with how they came out.

WTD|8.24
MTD|80.46
YTD|1266.34

davemcmahon · 14-08-2013 10:35PM

13/08/2013 Tues: 7.05 miles @ 8:04 min/mile AveHR N/A

A fairly handy Easy run, nothing to report beyond legs feeling heavy. Followed up with some stretching in the evening.

14/08/2013 Wed: 13.08 miles @ 8:18 min/mile AveHR N/A

I decided I'd combine session 2 and my LSR for the week. Since its a stepback week anyway I was only going to do 13-14mile LSR so I just added easy miles onto the session to bring the total up. The session called for 4 x 1 mile @ Tempo (6:43) with 3 min recoveries followed by 6 x 200m (43s) with 200m recoveries.

So after a 3 mile w/u I reached the track and started the reps:

4 x 1 mile: 6:45, 6:45, 6:45, 6:45
6 x 200m: 42s, 44s, 42s, 42s, 42s, 41s.

This was followed by 4 miles Easy. Looking at the data afterwards I was pleasantly surprised at how consistent the reps were.

Plan for Sunday now is to run without the watch and just see what I can do.

WTD|28.37
MTD|100.59
YTD|1286.51

davemcmahon · 16-08-2013 10:35PM

15/08/2013 Thurs: 6.2 miles @ 8:21 min/mile AveHR N/A

A nice easy run in the rain. Quite enjoyed this as I took it easy and felt like the first time I've ran in the rain in weeks

16/08/2013 Fri: 5.53 miles @ 8:25 min/mile AveHR 143

Another easy run to keep the legs ticking over ahead of Sundays race. Ended up doing this on the treadmill in work as I was a little short of time.

WTD|40.1
MTD|112.32
YTD|1298.24

davemcmahon · 18-08-2013 10:18PM

18/08/2013 Sun: 6.1 miles Including Celbridge 5k

Was really looking forward to the race today as I'd never raced without the watch before. A short 1.5 mile warm up from my house to the registration to discovered I'd been assigned the no. 1 Bib. Since I'm addicted to my Garmin I was beginning to get nervous now. I lined up a couple of rows back ready to go when they informed us there would be a few minutes delay while they waited to close off a road. This gave another minute or two to stretch the legs. Back to the start line and off we went.

Knowing this wold be an interesting experience I just went at what felt like a hard pace. Within the first couple of hundred meters my brain started questioning if I was running fast enough or too slow. Fortunately there was no way to tell so I just kept pushing on. The first km was mainly uphill so I pushed hard since its a road I run on most days. Paced the first km marker without a clue of how I was doing. I just thought to myself this is fast enough but I should go faster and get past the guy in the GAA jersey. The second km marker came and signaled the start of the downhill section. This time I thought 'jaysus the next few km's are going to hurt' but I kept pushing it and moving past people infront of me. The third Km marker and I though 'past halfway keep going don't want to slow up as you pass by the family'. I knew the wife and kids were around the 3.5km mark so I kept running hard and picked off another person in front of me. The fourth km mark and I was beginning to really feel the pain, the breathing was beginning to feel laboured and I just said to myself this is what a 5km is supposed to feel like. Just after the 4km mark we turned into Castletown estate and along its main avenue. This section is only about 800m long but it felt like a real hard and long section. I've run it many times so I just focused on the fact I knew it look longer than it was. Coming to this stage and having no idea what time or pace I was doing was very interesting, as much as I want to take the foot off the gas I just kept the pace until I heard someone mention the girl just in front of me was the third woman. This gave me a little push to up the effort a little bit more in hope of catching her (I didn't). As I approached the line and the clock I could see what time I was near so I gave whatever I had left in the tank to push the last 100m for a strong finish.

Finished in 18:49 (gun), 18:47 (Chip) and 28th place overall. Was absolutely delighted but wrecked. A PB of close to 40 seconds on my last 5k about a month ago and pushing under 19 minutes was the icing on the cake. A handy little 1.5 miles warm down back to my house afterwards.

I've know decided to stop using the Garmin on 5k races and just go eyeballs out from now on. To celebrate my time I dropped into Amphibian King in Ashtown and picked up a fancy looking pair of Puma Faas 200's to start using for my 5K's from now on.

WTD|46.2
MTD|118.42
YTD|1304.34

Tom Joad · 18-08-2013 10:22PM

Well done Dave - that's an incredible achievement to PB by that much on a 5k.. :eek:

RunningKing · 18-08-2013 10:23PM

Super, super run. Very well deserved Dave - you blasted that PB. Spending a while getting under 20 and now you've blasted 19. Well done.

davemcmahon · 18-08-2013 10:28PM

Cheers Lads. In fairness my previous 5k pb was achieved in the middle of a long run in the mad heat so I knew there was probably a chunk to come off it. I just didn't expect that much.

Sometimes I just need to get out and run

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