Update... is it swift or sloth?

Been about 3 weeks, so usually that means I've been at the pies or the booze and have slipped into indolent ways.. but not this time honey!

Attacking the fitness and speed on a number of fronts - here's my report:

Smoking: Exactly one month since my last cigarette. Amazing. And I am also two days off the patches with no real side effects or cravings. Delighted with progress A+

Running: I have put the 8 week 5 k training plan on the fridge and am following it, marking off the days.
I am running 3 miles, doing interval training and longer runs too, its excellent. Speed will slowly improve I hope.
Times of note are:
3 mile (5k) - 29.55 in the park and a week later 29.25 on the beach

4 mile (6.4 k) : 38.03 on different terrain in park/road.

Also did an excellent hike/run in Glendalough, The Spinc route, should take 3 1/2 hrs but I did it in under 1 hour an half.

Sports: Playing tennis twice against Dad and soccer every Tuesday where I am busting a gut. Tag rugby every Sunday, I can see the interval training really paying off, as breaking through much more.

Circuits: Concurrently to the running, I am also following the military circuit programme and have just finished the 3rd week. All muscles feeling firmer and stronger. Have to take rest though as I do not want to over train.

Note: I may take some chest/bicep measurements etc for comparisons throughout the campaign.

GOALS:

A) To Be in best shape of last 5 years.. healthy strong and fast

B) Run a fast 5 mile, 10 mile

C) Beat Half marathon and Full marathon times of last year substantially. Goal times not calculated yet!

Life outside of fitness is grand- this is the month where I have developed culinary skills I did not know I had, cooking a new dish most nights! Gill and I are also growing lots of herbs and veg and plants on the balcony. My childhood best friend is getting married in September in Rhodes and we are going.. mmm sunshine..

Music and career: Piano practice every day striving for Grade 7 standard- residency Fri and Sat in BW the piano and the odd gig with Cian and Dave. 3 piece thing starting up with me on Bass?! and vox and also wedding music to get into! Entered Salty water and Fade street into the Glinsk Song contest after a recording session in my studio. Guess I have been busy!
But since giving up fags my sleep is all over the place and dreams are vivid and crazy!