Conditions: A bit late for a run, but as I didn’t find time today at work it was the only chance. I was dressed and stretched by the time Sinead got home from Choir, this was a run I wanted to do. it was a great night, not too cold (or warm) I did ware a long sleeved top I think for the first time since last winter.

Remarks: Before I headed out my calfs were tight, and all during the run they remained tight. the run was great and I felt good, holding myself back at times and thinking about the “easy” run I had attempted last Monday where after 10 minutes I was in trouble. As well as holding myself back at times I also pushed not tempo or interval push but an easy pace type of push where I knew I was going a bit faster but without killing myself – this felt good. I also messed with the whole Chi Running stuff tonight – keeping my column straight and pushing back with my legs instead of raising my knees up.

Recovery: As soon as I got in the door I took my protein drink, while doing a lot a stretching – the stretching meant I needed to take my time with the drink. even after the drink I did more stretching, my calfs are tight, I’m hoping the Yoga tomorrow night will help, but I’m going to see if Peter can see me this week as well – It would be great to get my legs flushed before Charleville

Energy Levels during the day: Today I was very good, to the point that I managed to get the kids to bed, and do the kitchen before Sinead got home from Choir – very unusual

Heart Rate – Average:  132 Max: 187

Average Pace: 8:57 min/mile

Duration: 40m:44s

Distance: 4.55 miles