KarmaTsunami

Sounds grand, thanks Chris! I've been knocked on my ass over the weekend by something but aiming to get out tomorrow and start with the variation! Reckon I'll go: Tues - 5k race pace Thurs - 5k race pace Sat - 6.5-7k slower pace Mon - 5k race pace Wed - Intervals (10mins running/2mins walking x4) Fri - 5-6k race pace Sun - 6.5-7k slower pace and then just increase the longer runs by about 0.5k the next round and move on to the next set of intervals which I think are 15 minute runs with two-three minute recovery walks.

People who have gone from 5k to 10k - intervals or just adding distance/time and running continuously? Is there one method better than the other or does it vary person to person? I tried the first day of an interval based training program and couldn't finish the last 10 minute run, although I felt I could have run for 35-40 minutes without stopping to walk no problem. Just wondered if anyone had advice on the best approach?

Just joined.

Ace parents got me a Garmin Forerunner for my birthday. So today was my first timed run and I did 5k in 30.41 which ain't too shabby! Pleased with that since I actually wiped out during my run on Sunday. Not used to running in that crazy humidity. Not sure if I just hit a wall or what, but my body just stopped me around 25 minutes. So please to get out and get 5k done today. Sleeveless tops make the world of a difference.

Yeah, there's only a handful of people (two or three) who know the situation, but gave them a ring anyway. Didn't leave my name or number but they know the address she was kicked out of.

Oh, and she's been outside since 7am this morning roughly.

Has anyone here phoned the SSPCA before? Without going into the whole story, someone I sort of know has chucked their indoor cat out of their flat. She's a wee thing, normally very friendly, but probably terrified right now. It's due to the owner being a dick and seemingly unable to take her to Mrs Murrays despite the fact he's been told time after time by his landlord that the cat can't stay in that flat. Now, this person (a relative-in-law) has caused us shit before for involving them in disputes, so my main query is can I report and abandoned cat knowing the origin without mentioning the owner's name/address specifically, or am I likely to be told there's sod all they can do without details?

5k/30 minutes done! I'll try different paces over the same distance/time next week or so since I managed to sprint the last 20 seconds so must have had enough left in the tank and then start working on longer distances. Huzzah for running!

Just finished all of Orphan Black. It's fucking ace. I want Season 3 now. Tatiana Maslany is brilliant.

I've been listening to the albums by White Lung and Perfect Pussy. Really enjoying both, but the White Lung is definitely my favourite.

When my girlfriend moved in about a year ago she brought her cat, Felix, with her. He's a rescue from Mrs Murrays and she's had him about eight years. He's ten now, and apparently he was a really nervous, underweight wee thing when she got him. He's now been told to lose a little weight (which he has) and acts like lord of the house. I remember saying I wasn't keen on him getting onto the bed, but about two hours after he moved in he was curled up in the corner and too fucking cute to move.

When I got bored with running, I used some of the strength exercises I found on www.nerdfitness.com - loads of good info on nutrition as well if the paleo diet is something that floats your boat. I incorporated some of the bodyweight stuff with some free weight exercises I really enjoyed. I plan to get back into it once I'm running longer distances as well and then really get back into it once I've reached my goal of running the marathon.

Last week of the Couch to 5k coming up. I've been enjoying my running a lot recently, starting to get back into the legs on auto while my mind wanders place I was last time I got into it. Managing a pretty decent small loop of the Don where I am. Across Grantholm Bridge, down and crossing again by David Lloyd's carpark and then back up the other side of the Don. Another crossing, another 5/6 minutes and then I'm done. Apart from the three or four minutes I'm next to traffic it's lovely.

I've got Argentina in the work sweeper so I'm perfectly happy for Messi to drag his team kicking and screaming towards the finals. Honestly though, purely for having enjoyed watching them, I want Colombia to win.

Thanks all! Hugely helpful.

I know a few people here teach english as a foreign language in various parts of Poland. Which courses are legit/recognised/will get you a TEFL job? Tefl.org.uk are offering the courses at a discount just now - worth it?

This is getting, dare I say it, francestrating now.

There have been women hijacking the #babewatch tag on twitter and posting photos of attractive footballers. LOTS of French players. Some Italian. Mostly Pirlo. Maybe it's the beard?

On the one hand, objectification of women we're not just our bodies etc. but on the other hand DAMN GERMANY.

My exact thoughts.

Fucksake, my head was right. I think I'll keep my sad Casillas avatar for the rest of the tournament. It's hard to point out where it all went wrong since nothing has gone right the past two games. I think Iniesta has been the best player, but he looked as lost as the rest tonight. Fair play to Chile, they took their chances and played extremely well. Their game against the Netherlands should be a good 'un. Spain's youth side have won a heap, so hopefully by the next World Cup we'll have our tactics sorted out, a fresh squad of players and be back on top again. Without David Silva. The little rat-faced prick.

Fucking great run tonight. Hadn't been out since Friday, but managed the 25 minutes and even had enough left to push myself pace-wise at the end. Will do a full Week 7 next week and be back on track.

The Danaerys sitting in her chair thing is a bit yawn full-stop to be honest. Never mind just this episode. The fight between Brienne and The Hound was brilliant. Lesson is, don't kick Brienne in the cunt. Excited for Arya's storyline next season. The frozen lake of skeleton soldiers was awesome! Like something out of Skyrim.

Fucksake, I'd be at the top of that league if I'd picked the right bloody Honduras keeper.