Inspired by my hero @Bandage i put on my fast shoes, stepped into the flipbelt and loaded it with TWO packets of sweets and set a playlist. It wasnât optimal timing as I had done a fast 10k yesterday.
This time included being hit by a car which didnât indicate turning onto broad street, I barely lost stride but was a bit shook up briefly, obviously I didnât stop.
Strava has given me a 10 mile time of 70:42 which is a big PB,
I may have another minute in me with a small taper
Great running. Youâd be able for sub 70 I would say
Brilliant running.
Another 50 seconds off and you hit your apparent âimpossibleâ target
My patented target processing system is really bringing out the best in lads 
Group targets are dead - cc @locke
Great stuff. Must try a shortened version of that instead of out and back the same way.
11k this morningâŚ, Iâm gonna take the full time allotted before attempting the 10miles⌠Iâm only getting out twice a week so gonna add bit by bit from here. Tried to do the 11 in an hour and came in 14 seconds just over itâŚwas under 55 for my 10 again so slow gains but weâre getting there.
Ya, I really donât like doubling back on myself so out Childers Road and back the canal path is my usual route for that middle distance run, you could incorporate the Shannon banks and the red path if you wanted to extend your run
I had that when younger. A cunt of a thing.
When the rest is done get a hockey ball or sliotar and step up on to it in bare feet and roll the fuck out of your sole and then foam roll the calf. If you do it religiously every day it will help
Edge of stairs, stretch calves, up down up downâŚ
Had it myself about 4 years ago, these help.
Stretch the fuck out of your calves. I got it two years ago almost and when it alleviated a few months later there was a nasty mid achilles issue which is taking forever to remedy. Havenât run in a year but able to cycle still at least.
The normal calf stretch as well @Locke but raise the inner part of the rear foot. Small change but works like magic.
Whatâs this all about?
Thatâs savage going.
Twitter comments
Simply incredible
My goodness. Thanks, old epal. Hope you and yours are keeping well.
I was on a run with @Rintintin (as opposed to being on the run) and he nearly keeled over when I told him of your progress.
Running friends. 
Fair play, thatâs huge improvement in a short time.
