Monday 13/05/13 Week 5/run 3 of the C25K running plan. 20 mins straight through round the woods. Sprinting the last 50 yds. I missed Saturday's morning run (wife's birthday) but actually that helped my legs. They felt much fresher for my Monday run. I still feel like (and look like I think) I'm plodding around at a snail's pace but the discomfort was much less. Once I finish the plan I'm going to make Monday a 30 min run (however far I can go in that time), Wednesday a sprint/fartlek/interval run and then make Saturday a full 5k as fast as I can (and join my local park run to get it timed). That's the plan anyway. Finished with some ad wheel roll outs from knees (attempting to come up on my toes at the end) and some stretching out using the swiss ball. Drillz and Skillz In the evening I went through all 9 TKD's patterns up to black belt using Stu Anslow's patterns books as a guide. Chon-ji to Choong moo. Revisiting and revising really.