coming off base phase/when to up the pace.

[TheEd]

above all, enjoy Thursday session, it is not the result but more relaxing at speed and getting a positive feel from the session

so build the speed up instead of fading

enjoy

TheEd

[JonathanWardley]

Thanks ED,
I will try and relax into the session Thursday then if I can just pull myself through it without wanting to bail will be happy. I think this has been my weakness for a while now so its time to toughen up and get through the session. I did consider running doubles as prescribed on the forums but feel that might leave me jaded as its quite a lot more running involved. Maybe best I adapt to the speed work first before adding volume to it. I would say that a good week is around 35-40 miles per week which is low really so feel content that I can up my game on that score. I think the pieces are starting to come together. After playing around with some heat adjustment calculators indications show that I am in better shape then the clock shows really. Tricky balance now to train at the correct adjustment. To run sub 35 minutes in this heat spits me out at 33 min 10k in cooler climates if its correct. Just as a point of interest the top end Thai runners run around the 32 minute mark but have PB of 13 minutes on the track for 5k in cooler climate. Left with a lot of thinking really that I should run a race back home and see what the honest gap is .sorry I wrote an essay but like to type a few thoughts up as we go over and out.

[TheEd]

all good Jon, just keep self in happy space

:jive:

TheEd

[JonathanWardley]

Thanks ED,
Lots of happy reps coming up and enjoying the ride.Think i forgot how to enjoy running another lesson learned.:yes:

[JonathanWardley]

Hi ED,
just a few lines to say I took a rest today had an oil massage and a afternoon nap to boot. Nice little dog walk and hopefully cruise through the 2k and 1k reps tomorrow. Will post again after the reps regards jon.

[JonathanWardley]

Hi ED,
good session this morning rolled through it with out any problems I kept the 2k pers at 7 mins and the 1k reps 3.19 to 3.24 Think the rest helped yesterday. Starting to feel like a runner again which is great will try to put 75mins to 90 on Saturday morning and then start thinking about my race next week all good over and out.

[TheEd]

great to hear you had a positive session

onwards

TheEd

[JonathanWardley]

Hi ED,
Just got my marching orders for work next weekend! So looks like i wont make my race unless there is a delay...I am very happy with how the training is going can see much improvment.What i would ask is it best for me to go back on to base now or finish the last week of the cycle on the off chance i get to race.? On the bigger picture i think everything is moving forward very nicely just need to know how to plot the training now..all for now regards jon.

[TheEd]

finish the last week of the cycle and we take things as they happen

onwards

TheEd

[JonathanWardley]

Thanks ED,
All i need is a 1 day delay and i can run the race.Will know for sure what the deal is monday.so yes makes sense to finish the cycle.Tired 45 mins today and will do 75 to 90 mins in the morning.All for now and thanks.