Thanks LannodaTruffe will take it on board
well true to form the gremlins were there in force since i had not run for nearly a month .The run was three 5 min runs and 3 min walk in between first 1.5 runs were hard then it got easier .
At the end of the 3rd run felt good so decided to do another 3 min walk and 5 min run which allso went well so me being me did it again .
So i did 5 x 5 min runs with the walk intervals was going to do 6 as i had enough distance between me and my car but decided to listen to the chiropractor and not push to hard and walked back to the car.
Felt really good i know it was a 25 min run with walks but it was actually more than the gremlins said i would do .
no ackes and pains last night or this morning so hopefully Im back