So I haven't posted for a while because I haven't been out for a run for a while. After my week of increased cadence and long hilly running my legs decided that it wasn't for them.
They successfully organised a picket line (about half way up my legs) and dealt quickly and effectively with anything crossing that line (running, kneeling, squats, walking down stairs, sitting on my heels etc.).
We came together earlier this week and discussed each others needs - mine to run regularly, theirs to be stretched regularly and to only be expected to do gradual increases. It was a good meeting, we both aired our views and came to a satisfactory arrangement. I gave them some extra holiday time (this week) and they are agreed to resume regular 5Ks starting next week.
So, not exactly on the IC but certainly in the old-man's rocking chair with recliner and foot pad.
I look forward to posting my first 5K next week :-).