So my 'monthly' challenge to improve on my 5K personal best was a success!: down from 41:17 to 38:24! I'm very chuffed.
Possibly over did it a bit as I'm limping on both legs now, but I do think I enjoyed it! I felt like a runner, and it didn't feel slow.
May be I should just do walks for a week to 'rest' my body, and then start doing some slower runs, just to 'recover'.
The bum cramp (left buttock) was a first, and started during my first K, I just ran through it, ankle started twinging when I got up after resting from the run!
So two rest days then I'll update my plan.
Happy running everyone and take care not to over do it (hmmm).