@Bandage has been running 5 k for 4 years now … how much longer do you think he needs to do it?
@Mac had the better approach - run to time instead. 2 weeks of running 30 mins. then 2 weeks running 35mins and on you go…
How long has he being running consistently?
A 5k once a week or every second week is not worth a damn. Formula is simple, get out and run often. It’s not complicated and there are no quick results.
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He seems to have no trouble doing it longer
I’m here in the room, guys. Stop talking about me.
For those of you who do a bit of cycling as well as running
Cc @locke @backinatracksuit @mac @Little_Lord_Fauntleroy and whoever else owns some Lycra
I might give this a rattle week after the half marathon (which I may not downgrade to 10 miles taking this into account)
https://www.questadventureseries.com/race/quest-geo/
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Good spot. I might give the Bunclody one a batter. Haven’t been on the bike since April though and I’m assuming the route will head up Mt Leinster 
Finally bought exercise bands @TheUlteriorMotive… Game changer. Did a couple of rounds of hip strength / mobility and feel like a new man.
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9km just under 49 minutes. Furthest I’ve ever ran in one go. Measured it on @Enrique app, we found it tough as the two of us were up drinking cans and arguing about American politics till 4am.
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Jesus, some going
Savage. Where you do that?
Laps in Marlay Park, paced it pretty well and last km was my slowest so couldn’t have gone any quicker. Almost a PB for me.
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That’s the 1k loop in front of farmers market?
You are in sub 17 shape. That’s a hell of an effort on your own. In a race, you are comfortably sub 17.
Fair fucks, that’s some going
Fuck you.
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That’s what I’d planned but had forgotten about the farmers market. Had to cut across the middle path so it was about 5 and a half laps of that. Have entered Tallaght 5K in a few weeks so hopeully can go quicker there although not sure how they’re going to manage it.
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Fuckin hell,making the rest of us look like cripples
And how do you think us actual cripples feel?
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