2/5s of the way for my target distance for the year.
More importantly, Iām past the halfway point with my elevation target for the year 
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For anyone still trying to build up for 10 miles or further, this is well worth looking at as a plan
https://www.instagram.com/p/COYf-XIBM6m/?igshid=1jgajy8xsn2m3
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Can you throw it up for people not on instas.
Off the richter. Youāve moved up the graded levels like another Wexford hero Princess Zoe
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Heāll be full time professional soon
Great to see - I emptied myself to do a good time in the original sub 28 min 5k in Jan to leave a mallet hammer up the the hole of the RoCo downhill roller skater @Thomas_Brady but @Bandage has made clayne shit of us.
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Iād a chronic hamstring injuryā¦ Iām still dealing with itā¦but you did well beating a man with one leg in fairness to youā¦, I hope you put that medal up on your mantle piece you cunt
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Unfortunately I think Iām injured now. Youāre at nothing on this thread if youāre not injured.
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Sounds like you need a cork based movement coach
Youāre at nothing as a runner without a chronic, niggling injury.
What are you thinking of? A hamstring? Knee?
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You are trying to do too much too soon. Going from what you ran for 5k versus your 10m effort is not sustainable. Hope you recover quickly.
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I think Iāll go for calf, itās kinda seized up on me. If I canāt run, Iāll join my life partner for the home mummy and baby boot camp zoom workouts.
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Would you not just give her a dart?
You need to find where itās really tender and dig in hard with an objectā¦ You can use anything, a pen, your phone or your life partnerās vibratorā¦ Hold it in and around that tender spot for 30-60 secondsā¦ regular foam rolling and stretching thereafter.
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Thatās it, Bob. Sure you well know from your many, many injuries that you need to find the trigger point on the calf. Sure the outward āpainā might be down near the achilles but it could be emanating from much higher up. You need to pinpoint that spot and really dig into it. And you canāt leave an injury to settle for a while. You need to take the fight to it straight away and aggressively work on it. That was always the advice of lapsed forum member Kev.
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Thatās loser talk @Bandage
Ignore him
Heās playing mind games, you have him rattled to fuck here.
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May I suggest that if youāre to keep this level of running up that you include a little bit of strength workā¦ It doesnāt have to be anything full onā¦ Calf raises, lunges, squats, glute raisesā¦ That kinda thing. Once a week would help
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My legs are in shit from the mountains, do you build up a tolerance to this @Mac @caulifloweredneanderthal
Perhaps going up a mountain the day after a 10mile PB where I was practically throwing up and shitting myself when I stopped wasnāt a great idea 
I think you might have already solved this one 
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You get used to them after a while but it depends how hard you go. If you give it a lot of welly on the downhills the quads will feel it the next day alright. Tbh my third or fourth ever run was on Keeper so I started running there as opposed to the roads.
As I said to someone the other day Iām consistent - slow on the ups, slow on the flats, and slow on the downs.
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