GTN and Dan - It's been about 8 months since this great series. Unintentionally, Dan's experiences illustrated the dangers that can befall the keen athlete, new to running, but with strong aerobic fitness from other sports. I'm sure that many of your viewers would love to see Dan return to running, applying lessons learned, an accomplishing his half marathon goal.
Sorry to hear about you bad luck. I followed your program for my first half marathon and it work a treat for me. Started out with a goal to run an average of 4:30 kms but half way through training I added a second goal of running under 1:30:00 and ended up running 1:28:52. Good luck in recovery
"I'm not dead yet...I'm getting better..." -- Dan Lloyd. Seriously, though, I've had a low-grade persistent post-tib tendon injury for several months. Oftentimes those lower leg/ankle/shin injuries are from overtraining -- taking on to much too soon at too fast of a pace (that was definitely me). I decided to start MAF training a little over a week ago, and I'm already noticing a decrease in pain. Foam rolling, deep tissue massage with a tennis ball, and Graston Technique scraping have been part of the healing process as well. Best of luck to you -- you have a lot of people on your side!
I am over 60 and still train for triathlons. The only thing now is I spend a lot more time trying to keep form and not get injured and it does cost me time out on track. I guess I can take solace I am not a professional and just do this to try and stay fit, finish the race and not get dead doing it. Speedy recovery Dan.
I appreciate this video- I got to 8 weeks into my training and injured my knee. Now a week out recovering and I’m itching to get out but I also feel like I’ll be so behind. Ultimately recovery is important; thank you for sharing that reminder.
Used this plan over the last 9 weeks, although adapted it to an 11 week plan to build up to the mileage. Went from running a 1h47m half, to strictly following this plan and ticking off each day's training with the goal of running an average of 4.24m to hit the sub 1h.35m. Finished today's Plymouth Half today with a 1.32.47 Thanks for the motivation!
Paul Kaye said one wisdom on a IM 70.3 pre-race briefing couple years back and it stuck in my brain:"You all are already winners, because you got here healthy and not injured!“ There is a lot of truth in that!... And of course, I wish to Dan as swift recovery as possible.
Great to get the update. Hope you're soon back running Dan. Don't forget to watch Mark's video on running errors! I did the schedule, but used it to encourage my friend through his first half marathon, which he did in just under 2 hours. Thanks for the videos.
Well the training plan broke me too... got problems with my knee and hip. Right now I am trying to fix it so I can complete the half marathon challenge
wish you a speedy recovery Dan! I mentioned it in the comments under ep. 1, that I used the speed workouts from the plan, and made up the rest of the plan, and its doing wonders for me...I crashed my PBs (at least according to strava), and I am getting faster and faster...only 2 weeks left til race day!
I know how you feel, bud. I was just a few weeks away from my first HM time trial last year when I got struck with a repetitive stress injury in my ankle. Get on with the rehab and strength work, and focus on the future, you'll get there.
Ran my first half last weekend, I started running in January got a time of 1:53:20 delighted to get under the 2hrs aim for 1:45 next time 😜 Thanks for all the running advice on the channel really helped me out and kept me motivated
This is why I started triathlon. In the 1990's, I was a pure runner, but I started to get injured, a lot. By switching to triathlon in the 2000's, I found that I could maintain aerobic fitness by biking and swimming when I couldn't run. Biking is not a one-for-one replacement for running, but you can keep from losing your fitness when you replace running with biking. They are very complementary disciplines. I hope Dan gets better soon. Not being able to train sucks.
We are in 2024 already and I know Dan is also doing his new series to extend his longevity as much as possible. A sub 90min half marathon is a great metric of cardiovascular and leg strength. Call Dan to repeat the training and reach his goal!
Sorry to hear about Dan's injury. I followed his progression and the 9wk plan to the letter. This wknd I ran the Bath 2 tunnels half, last minute change of course, no tunnel due to social distance etc. Ran great came 3rd overall 1st in age group and with a time of 1.25. Thanks for the plan Mark, spot on. Now I'm looking for a 1.20 plan, any ideas.
Two weeks ago I did my first half marathon on the 20k long run after 8 weeks of the NRC half marathon program plan. That said I have some knee discomfort but so far it goes away after the warmup - fingers crossed.
Hi Dan...has a sports foot specialist looked at your feet in terms of pronation etc. Swelling in the injury area is inflammation and typically happens when the ligaments / tendons operate at the end of their range for too long...this can be simplified as overuse, but it's more complex than that. Pronation if present, can be rectified by wedges to level the angle and bring back those ligaments and tendons into a less damaging range. It's just a suggestion, if you haven't already looked at it. Chiropractors don't typically investigate the cause of an injury through running analysis.
Looking forwards to Dan’s half marathon PB some time later this year 😂 I haven’t been following any type of plan as such but I’ve been enjoying the process and have tried mixing up my running with longer runs, but also some shorter and more intense sessions. A couple of weeks ago I went out to run around my local park. Usually I like to run around 10k, sometimes a bit more, sometimes a little less. I was feeling good on this particular occasion so I decided to run 10 miles instead of 10km, but then after 16k it’s only another 5k more to complete the half marathon. The first 10k was around 48 minutes, with a fairly slow first couple of km, then the second 10k was 46 minutes. I did the half in 1:39.27, knocking 12 minutes off my previous PB. It was nice to see I could hold a consistent pace over the full 21km. I had no expectations, I just felt good on the day.
Nice videos. I am an "older" runner. Really only started running in April of 2020 (what else are you going to do during a pandemic?). I was sailing along fine through December and January then "blamo" I felt what I thought was a charlie horse (that's American English for "niggle" I think). Tried to ease through it, no dice. Tried a couple of days later, first 1/4 mile was OK then I felt what seemed like a tear. Limped home. Dr. Google said level 2 muscle strain (I would recommend a real doctor). Level 3 would have been a complete muscle disconnect. Level 2 are 6 to eight weeks recovery. I waited 36 days and gingerly started with "low and slow" runs (low heart rate, slow pace). I can still feel that injury spot (probably scar tissue) sometimes. For my one year running anniversary I decided to do a 1/2 marathon. Two friends offered to join me. I am not sure I would have finished without them. Well, I would have finished but maybe walking. That half was actually 14.6 miles. It was the trail I picked, forest trail on the Olympic Peninsula WA USA. Not a barn burner time, 3:03. I've never been a runner. Desk bound computer job my working career. But at 64 and only running for a year, I am happy with it. Both GCN and GTN are where I go to fantasize about getting fit for grand adventures. I found this current series when I was trying to figure out how I "SHOULD HAVE" trained for my half marathon attempt versus just doing it (not quite, but...). Thanks for the inspiration and real world experiences. They make a difference out here.
Ugh, injuries are frustrating. Last month I knocked 5 minutes off my 5k, aiming for only a 2 minute improvement. It was thrilling... until I woke with sore abs and hip muscles that still haven't completely healed a month later. Yeah, sure, my legs and lungs were doing fine, but the sudden shift to longer strides and higher kicks revealed the weakness in my core conditioning. So while the Maffetone and similar low stress jogging training have some validity for developing an aerobic base, the only way to get faster is to run faster... and risk injuries
Best of luck Dan with recovery sure you’ll smash the race when you get one confirmed 👍 I don’t think the trainer or the plan was wrong. Unfortunately if you run too quick a pace too often by not doing your easy days easy then chance of getting injured is high
Ever done a video for cyclists who've not done any running at all or in ages to get into it? I'm quite fit on the bike and can cover over 100 miles in a day at decent pace, but tried a 5k a year or so ago and while breath and heart were fine, I was in a world of pain from the day after as my body was not used to/ready for the stomping. A gentle few weeks cyclists' program to ease into running injury and pain free would be great!
Q for Mark/GTN: In retrospect, was the 9 week plan a little ambitious for an older athlete? Reviewing it - would you change things up? Add an recovery week in the middle? I'm thinking of taking the challenge myself (to drop my 1/2 ironman run PB from 1min 50), but I don't have a time limit to complete, and I don't want to injure myself like Dan or some of the others who have commented below.
I followed the plan and happened to get injured just a day or two before Dan. I’m similar age and speed to him, have been running for years but upped my running with this plan. My advice would be 1. you need to be honest with yourself whether you’re ready for the volume of running that’s in the plan. Some weeks there’s only one rest day - are you really ready for six runs a week, consecutively? You’re meant to only increase volume by 10% a week I think and in hindsight I was way too ambitious. I could keep up with the pacing no problem, but should have paid more attention to the amount that’s in the plan. 2. The slow runs should be slower than you probably think - I’d say about 5 to 5:30mins per k. Because I was feeling fine (until injury) my speed of the slow runs kept on going up - another mistake in hindsight, don’t make them a test of how well you’re running, keep them slow even if they feel fine. Hope that helps. I’m back up and running now, aiming for half marathon next month. Best of luck!
I run under 1:25 and this plan would have left me injured 100%. In my eyes it's more suited to an already established runner that can comfortably run 40km per week without injury. I always take a day off running after the long run or key session. As Tom has stated already, I'm fascinated at how fast people still run on their easy/slow runs.. I'm nearing a 1:20 half marathon and my slow runs are around 6min/km, I do this purely to get the volume in without getting injured. Running takes time, you have to be patient, build the additional volume slowly. I was going to be shocked if Dan got through this without getting injured! Too much too soon. Good luck with it Graeme!
Dan, I love your cycling videos. Can you make sure you are running with proper shoes? Every runner needs to be fitted for his running style and your shoes typically don't last more than 300m. Also you need to check with the chiropractor what surfaces he is recommending you run on. Different injuries require different surfaces. Good luck.
I'm almost at the same level but I have a higher volume of 60-80 km/w. My easy runs are mostly at 5:30-6:00 pace per km. Running sub 5-pace on easy runs seems too fast.
Oh no! Sorry to hear you are still injured Dan. You might have to do a GCN Lloyd challenge over a short distance as part of your recovery. Manon has been posting 5k times on Strava... just sayin...
@@mikedickerson3944 ok , myabe not the only way but i think a few months maf is good preperation for the body to take the harder training sessions without getting injured
Too much too soon? Big engine from cycling, tendons still not strong enough for that speed and lenght.. I was really hyped for Dan's HM, sad to see it halted (for now) :( Hope you will resume your training
Your 9 weeks half marathon plan may be suitable for those who already runs 21k as a base training (at least can jog that distance) without pain. And even for those, there is not enough recovery days for most of adults. Pain in feet is not normal, and shin splints are mental disorder with physical side effect. Good luck to Dan with recovery, he should go to the place that can do comprehensive diagnostics and treatment plan.
This was predictable. A massive cardiovascular system using a whole new set of muscles, tendons and bones. It takes years to get the bone density and ligaments conditioned enough to run long distances without risk of injury. You see this often in triathlon when a competitive swimmer starts to run. In no time they run fast times and a few months later they have injuries. Dan should aim for a fast 5km.
Time to get Dan into swimming as rehab and change the plan to half ironman plan😉😉
GTN and Dan - It's been about 8 months since this great series. Unintentionally, Dan's experiences illustrated the dangers that can befall the keen athlete, new to running, but with strong aerobic fitness from other sports. I'm sure that many of your viewers would love to see Dan return to running, applying lessons learned, an accomplishing his half marathon goal.
Sorry to hear about you bad luck. I followed your program for my first half marathon and it work a treat for me. Started out with a goal to run an average of 4:30 kms but half way through training I added a second goal of running under 1:30:00 and ended up running 1:28:52. Good luck in recovery
Congrats. :) Amazing time!
"I'm not dead yet...I'm getting better..." -- Dan Lloyd. Seriously, though, I've had a low-grade persistent post-tib tendon injury for several months. Oftentimes those lower leg/ankle/shin injuries are from overtraining -- taking on to much too soon at too fast of a pace (that was definitely me). I decided to start MAF training a little over a week ago, and I'm already noticing a decrease in pain. Foam rolling, deep tissue massage with a tennis ball, and Graston Technique scraping have been part of the healing process as well. Best of luck to you -- you have a lot of people on your side!
I am over 60 and still train for triathlons. The only thing now is I spend a lot more time trying to keep form and not get injured and it does cost me time out on track. I guess I can take solace I am not a professional and just do this to try and stay fit, finish the race and not get dead doing it. Speedy recovery Dan.
I appreciate this video- I got to 8 weeks into my training and injured my knee. Now a week out recovering and I’m itching to get out but I also feel like I’ll be so behind. Ultimately recovery is important; thank you for sharing that reminder.
Sorry you got injured! Wishing you a speedy recovery!
You went to a chiropractor...I cannot believe that...
Used this plan over the last 9 weeks, although adapted it to an 11 week plan to build up to the mileage.
Went from running a 1h47m half, to strictly following this plan and ticking off each day's training with the goal of running an average of 4.24m to hit the sub 1h.35m.
Finished today's Plymouth Half today with a 1.32.47
Thanks for the motivation!
Low impact recovery. Thought about this cycling thing ?
Paul Kaye said one wisdom on a IM 70.3 pre-race briefing couple years back and it stuck in my brain:"You all are already winners, because you got here healthy and not injured!“ There is a lot of truth in that!... And of course, I wish to Dan as swift recovery as possible.
Get well soon! We hope your’re back at 100% and with renewed motivation
OMG you broke Dan Lloyd! 🙊
I hope you heal quickly Dan. Loved watching your progress.
Great to get the update. Hope you're soon back running Dan. Don't forget to watch Mark's video on running errors! I did the schedule, but used it to encourage my friend through his first half marathon, which he did in just under 2 hours. Thanks for the videos.
Great update video guys!! Its nice to get a insight to a way to a recovery process of a injury!!! Dan you have some set of athletic legs 😁
Well the training plan broke me too... got problems with my knee and hip. Right now I am trying to fix it so I can complete the half marathon challenge
Good luck Dan!
Hope you get well soon.. This video series supercharged my desire to run a HM. I have ended up doing 5 HMs now.
If all else fails, blame the trainer. ;-)
Sorry to hear about your injury, Dan... hoping to see you back in training soon and getting that sub 90 minute time 💪 🏃🏼♂️
I injured myself 3 weeks out and was gutted. Nearly through my recovery hopefully start running again soon
wish you a speedy recovery Dan! I mentioned it in the comments under ep. 1, that I used the speed workouts from the plan, and made up the rest of the plan, and its doing wonders for me...I crashed my PBs (at least according to strava), and I am getting faster and faster...only 2 weeks left til race day!
I know how you feel, bud. I was just a few weeks away from my first HM time trial last year when I got struck with a repetitive stress injury in my ankle.
Get on with the rehab and strength work, and focus on the future, you'll get there.
Fresh kicks with Dan.
Get well soon and see you in 2024 😅
It will be worth it when you hit the start line of an actual race event! Good luck Dan!
Ran my first half last weekend, I started running in January got a time of 1:53:20 delighted to get under the 2hrs aim for 1:45 next time 😜
Thanks for all the running advice on the channel really helped me out and kept me motivated
This is why I started triathlon. In the 1990's, I was a pure runner, but I started to get injured, a lot. By switching to triathlon in the 2000's, I found that I could maintain aerobic fitness by biking and swimming when I couldn't run. Biking is not a one-for-one replacement for running, but you can keep from losing your fitness when you replace running with biking. They are very complementary disciplines. I hope Dan gets better soon. Not being able to train sucks.
We are in 2024 already and I know Dan is also doing his new series to extend his longevity as much as possible. A sub 90min half marathon is a great metric of cardiovascular and leg strength. Call Dan to repeat the training and reach his goal!
Good luck with training Dan, Bath and Bristol halfs in September may be an option,rest up properly.
Sorry to hear about Dan's injury. I followed his progression and the 9wk plan to the letter. This wknd I ran the Bath 2 tunnels half, last minute change of course, no tunnel due to social distance etc. Ran great came 3rd overall 1st in age group and with a time of 1.25. Thanks for the plan Mark, spot on. Now I'm looking for a 1.20 plan, any ideas.
Two weeks ago I did my first half marathon on the 20k long run after 8 weeks of the NRC half marathon program plan. That said I have some knee discomfort but so far it goes away after the warmup - fingers crossed.
Worth working on your ankle mobility - makes a world of difference
Hi Dan...has a sports foot specialist looked at your feet in terms of pronation etc. Swelling in the injury area is inflammation and typically happens when the ligaments / tendons operate at the end of their range for too long...this can be simplified as overuse, but it's more complex than that. Pronation if present, can be rectified by wedges to level the angle and bring back those ligaments and tendons into a less damaging range. It's just a suggestion, if you haven't already looked at it. Chiropractors don't typically investigate the cause of an injury through running analysis.
Check out Knees Over Toes Guy. Sounds like your injury is something his program deals with. Have a speedy recovery. Cheers!
Thanks Dan for reminding fellow cyclists that running is prone to injuries 🤝
😂
Looking forwards to Dan’s half marathon PB some time later this year 😂
I haven’t been following any type of plan as such but I’ve been enjoying the process and have tried mixing up my running with longer runs, but also some shorter and more intense sessions. A couple of weeks ago I went out to run around my local park. Usually I like to run around 10k, sometimes a bit more, sometimes a little less. I was feeling good on this particular occasion so I decided to run 10 miles instead of 10km, but then after 16k it’s only another 5k more to complete the half marathon. The first 10k was around 48 minutes, with a fairly slow first couple of km, then the second 10k was 46 minutes. I did the half in 1:39.27, knocking 12 minutes off my previous PB. It was nice to see I could hold a consistent pace over the full 21km. I had no expectations, I just felt good on the day.
Sorry Dan, hope you feel better soon. Also nice Cervelo in the background for Dan, supposedly he was on the Cervelo Test Team so I’ve heard
Nice videos. I am an "older" runner. Really only started running in April of 2020 (what else are you going to do during a pandemic?). I was sailing along fine through December and January then "blamo" I felt what I thought was a charlie horse (that's American English for "niggle" I think). Tried to ease through it, no dice. Tried a couple of days later, first 1/4 mile was OK then I felt what seemed like a tear. Limped home. Dr. Google said level 2 muscle strain (I would recommend a real doctor). Level 3 would have been a complete muscle disconnect. Level 2 are 6 to eight weeks recovery. I waited 36 days and gingerly started with "low and slow" runs (low heart rate, slow pace). I can still feel that injury spot (probably scar tissue) sometimes.
For my one year running anniversary I decided to do a 1/2 marathon. Two friends offered to join me. I am not sure I would have finished without them. Well, I would have finished but maybe walking. That half was actually 14.6 miles. It was the trail I picked, forest trail on the Olympic Peninsula WA USA. Not a barn burner time, 3:03. I've never been a runner. Desk bound computer job my working career. But at 64 and only running for a year, I am happy with it.
Both GCN and GTN are where I go to fantasize about getting fit for grand adventures. I found this current series when I was trying to figure out how I "SHOULD HAVE" trained for my half marathon attempt versus just doing it (not quite, but...). Thanks for the inspiration and real world experiences. They make a difference out here.
Ugh, injuries are frustrating. Last month I knocked 5 minutes off my 5k, aiming for only a 2 minute improvement. It was thrilling... until I woke with sore abs and hip muscles that still haven't completely healed a month later.
Yeah, sure, my legs and lungs were doing fine, but the sudden shift to longer strides and higher kicks revealed the weakness in my core conditioning.
So while the Maffetone and similar low stress jogging training have some validity for developing an aerobic base, the only way to get faster is to run faster... and risk injuries
Hope you get better soon. Managing lower limb injuries is running. Time to get your bike out?
Don’t worry my HM TT has been a major blow up too... failing is part of the process!
@4:18 I realised where Dan had put his socks
I did not need to see Dan in boxes 😳
3:28 ❤️ the impromptu
Best of luck Dan with recovery sure you’ll smash the race when you get one confirmed 👍 I don’t think the trainer or the plan was wrong. Unfortunately if you run too quick a pace too often by not doing your easy days easy then chance of getting injured is high
Ever done a video for cyclists who've not done any running at all or in ages to get into it?
I'm quite fit on the bike and can cover over 100 miles in a day at decent pace, but tried a 5k a year or so ago and while breath and heart were fine, I was in a world of pain from the day after as my body was not used to/ready for the stomping.
A gentle few weeks cyclists' program to ease into running injury and pain free would be great!
Dan's foot strike is more noticeably more midfoot compared to vid 1 where he was heel striking.
Q for Mark/GTN: In retrospect, was the 9 week plan a little ambitious for an older athlete? Reviewing it - would you change things up? Add an recovery week in the middle? I'm thinking of taking the challenge myself (to drop my 1/2 ironman run PB from 1min 50), but I don't have a time limit to complete, and I don't want to injure myself like Dan or some of the others who have commented below.
I followed the plan and happened to get injured just a day or two before Dan. I’m similar age and speed to him, have been running for years but upped my running with this plan. My advice would be 1. you need to be honest with yourself whether you’re ready for the volume of running that’s in the plan. Some weeks there’s only one rest day - are you really ready for six runs a week, consecutively? You’re meant to only increase volume by 10% a week I think and in hindsight I was way too ambitious. I could keep up with the pacing no problem, but should have paid more attention to the amount that’s in the plan. 2. The slow runs should be slower than you probably think - I’d say about 5 to 5:30mins per k. Because I was feeling fine (until injury) my speed of the slow runs kept on going up - another mistake in hindsight, don’t make them a test of how well you’re running, keep them slow even if they feel fine. Hope that helps. I’m back up and running now, aiming for half marathon next month. Best of luck!
I run under 1:25 and this plan would have left me injured 100%. In my eyes it's more suited to an already established runner that can comfortably run 40km per week without injury. I always take a day off running after the long run or key session. As Tom has stated already, I'm fascinated at how fast people still run on their easy/slow runs.. I'm nearing a 1:20 half marathon and my slow runs are around 6min/km, I do this purely to get the volume in without getting injured. Running takes time, you have to be patient, build the additional volume slowly. I was going to be shocked if Dan got through this without getting injured! Too much too soon. Good luck with it Graeme!
Dan, I love your cycling videos. Can you make sure you are running with proper shoes? Every runner needs to be fitted for his running style and your shoes typically don't last more than 300m. Also you need to check with the chiropractor what surfaces he is recommending you run on. Different injuries require different surfaces. Good luck.
I'm almost at the same level but I have a higher volume of 60-80 km/w. My easy runs are mostly at 5:30-6:00 pace per km. Running sub 5-pace on easy runs seems too fast.
Injuries are common for cyclists and swimmers getting into running: big engines with fragile suspension
Oh no! Sorry to hear you are still injured Dan. You might have to do a GCN Lloyd challenge over a short distance as part of your recovery. Manon has been posting 5k times on Strava... just sayin...
Probably favouring the leg due to shin splint, changed your gait enough to cause the ankle.
Dan needs to get some cross training in. Ever thought of cycling? #GCN 😊. Seriously though, I hope you have a quick recovery.
Could it be running on uneven roads?
To be honest I am not surprised...the plan seemed a bit too hard without proper recovery, as teaches by GTN this is receipt for injuries...take care!!
Did you ever get to do the half marathon Dan??
This injury seems to be super strange
Rule #1 of running: Run slow to run fast without injuries.
2:46 that's heather and not Dan isn't it?
Edit: also the trainings plan link isn't working
Sorry you had some trouble with the link, it should be working now 🙂
@@gtn thanks. I don't think my question about who that person hasn't been answered yet has it :P
Start MAF running , only way to not get injured
No it’s not.
@@mikedickerson3944 ok , myabe not the only way but i think a few months maf is good preperation for the body to take the harder training sessions without getting injured
Looked like Dan was having a smear test!
Dan got on Js 👀
Why not try pool running?
Why doesn’t Dan ride anymore?
went to a chiropractor....woooo well if that doesnt work maybe call paw patrol, see if they have any scientific input :D :D
Running is too traumatic
no more running for me, fedup of knee pain with it, ill stick to the bike
It may be valuable for Dan to see an actual Dr, and get both a CT scan and MRI on that ankle. That injury may be pretty bad from the looks of it.
What are you looking for on an CT Scan that MRT would not show? Microfracture --- come on...
@@TheAesculap my understanding is that a CT would be more likely to pick up a stress fracture than an MRI. Is that incorrect?
True!
Too much too soon?
Big engine from cycling, tendons still not strong enough for that speed and lenght..
I was really hyped for Dan's HM, sad to see it halted (for now) :(
Hope you will resume your training
Your 9 weeks half marathon plan may be suitable for those who already runs 21k as a base training (at least can jog that distance) without pain. And even for those, there is not enough recovery days for most of adults. Pain in feet is not normal, and shin splints are mental disorder with physical side effect.
Good luck to Dan with recovery, he should go to the place that can do comprehensive diagnostics and treatment plan.
This was predictable. A massive cardiovascular system using a whole new set of muscles, tendons and bones. It takes years to get the bone density and ligaments conditioned enough to run long distances without risk of injury. You see this often in triathlon when a competitive swimmer starts to run. In no time they run fast times and a few months later they have injuries. Dan should aim for a fast 5km.
Maybe too much too fast?
First