2025 Running Goals: 1 mile: sub 4:50 5km: sub 16:30 10mi: sub 60:00 HM: sub 1:18 Run 2500 km in the year.

Mondays are my recovery days. I get to decide whether to train or take the day off. Felt like I wanted to train so I did 30mins on the bike and some weights. Simple.

Running has an incredibly low barrier to entry and is about as egalitarian and minimalist as sport gets. If you have talent and train properly you can do very well with little outlay. But new shoes are fun, racing is fun. Personally I think beginners focus too much on gels.

@poetwithpace @ORION_coaching How much are these entry prices you are talking about? In Ireland I pay €40-70 for a HM entry, Dublin Marathon is ~€150 (I think). Most 5km races cost me €5. Hardly extortionate.

So it looks like what people really want on running twitter is jokes. Guess I can do some more jokes

@LydiardsWay I only start to worry if I have more than 2 of those in a row. The good ones make it all worthwhile 🙂

@B_Holmer Strong

Solid Long Run today to cap off my highest mileage week of the year so far. Think I'm getting fit 🚀

@max_stoneking @brian_drago_ Yeah I think it was just a particularly cold, windy day and I was slightly under-dressed. I was all good from a fueling POV.

Crazy how different my upper body looks after a long run out in the cold vs just after a gym session.

@AmyMarieRuns3 If you a programming your watch for a TM run, I'd advise setting the interval for time & HR instead of distance and pace. So instead of 5x 1km @ 5:00/km you could go with 5 x 5mins @ 150-155bpm (depending on your HR zones) Better if you have a chest/arm strap for HR.

Update: 10 mile PB: 61:26 (2025)

Wk 5 Recap: 4x🏃‍♂️2x🚴‍♂️1x🏋️‍♂️ Mileage dip the last 2 weeks, feel I needed to back off wk3 and this wk I had a mini-taper plus missed my LR (race). M - Recovery 🚴‍♂️ 30' + 🏋️‍♂️ (light) T - 🏃‍♂️E 60' + strides W - 🏃‍♂️E 70' + strides T - 🚴‍♂️ 60' E F - Rest S - 🏃‍♂️ 30' + strides S - 🏃‍♂️Race

@JayssonJay1 Thanks Jay, health comes first so hope you can work through that. 3 x 10 mile races sounds like a lot in 7 weeks!! Yes I know I can go quicker, just need to be patient and keep stacking bricks 🧱

@brian_drago_ @matthew_brunken @C_w_Osborn @DrakeBreshears @HarryZikosny @BayAreaREMatt @UltraRunner26 @noahcracknelll Solid plan. I'd love sub-16 this year but it's definitely a stretch. Low 16 is achievable. My focus areas are: - more strides - more consistency - better planning/training mesocycles - track work (didn't do any last year)

@runliftrunlift Having the wisdom to cut and run before doing serious damage is a must-have skill for older runners. I'm on the verge of that myself at 35! But thanks David, and yes, this race has given great insight into my threshold pace, as well as shining light on a couple weak-spots. 🎯

@tommy20times Thanks Tommy. Far from the finished article but good enough for now!

@matthew_brunken @brian_drago_ @C_w_Osborn @DrakeBreshears @HarryZikosny @BayAreaREMatt @UltraRunner26 @noahcracknelll What's your plan to get to sub-16 guys? I know you're low mileage + XT Brian, are you dialling up the running this year?

@ryanmarkodom Interested in understanding why you're against lab diamonds. Until I read that last line, it was about to be my first suggestion.