coming off base phase/when to up the pace.

[TheEd]

keep it balanced Jon .. the quality needs to be nurtured slowly back to full bloom

TheEd

[JonathanWardley]

Hi Ed,
thanks for your post will keep it steady ive got about two weeks to go so will rest a bit run a bit and go easy on myself feeling tired but fit so all is well regards jon.

[TheEd]

good stuff Jon .. enjoy

TheEd

[JonathanWardley]

Hi Ed
think i would like to do the 1k reps at 3.30 per next and hopefully rattle them off without any problem cant see me making a race now this year but have my sights set on the 12th of january so looking forward to that.speak soon and regards jon.

[TheEd]

start off controlled and build the pace up



enjoy

TheEd

[JonathanWardley]

Thanks Ed,
good to get the green light to start going forward with the speed work its feels good to be pressing on speak soon regards jon.

[TheEd]

steady as she goes

TheEd

[JonathanWardley]

Hi Ed,
just a few lines to say nice steady results are coming from last time we spoke i ran 5x1k @3.30 last night felt fine so ill keep chipping away at it week by week should be finished work next week so its all looking good i wanted to be running 3.30 per k for the reps by the time i got off of here so all is in hand.Really looking forward to racing in January the 12th so feeling quite pleased with it all regards jon.

[TheEd]

nice .. would be good when you on to 6 x 1k @ 3.20 .. then you can be looking to getting some good things done

TheEd

[JonathanWardley]

Hi Ed,
thanks for your post i think it wont be long before i can do 3.20 per k i am enjoying taking a few seconds off every time i run the session i will do the 1k reps at 3.25 next time out and start cycle on the 25th of december to line me up for racing on the 12th of january going home next week so its time for fun and games well running anyway.:yes: