coming off base phase/when to up the pace.

[JonathanWardley]

Hi Ed,
The build up is going well and feel good.I think its worth mentioning that i have put a steady run in at 3.58 per k for 8k not too hard but controlled.So no time trial to report but a 31.52 8k so nice and controlled.I think there is a 10k next weekend very close to home so might go and see what sort of shape i am even if its slow i will have some data for you when the time comes to go back on cycle.All for now regards jon.

[JonathanWardley]

Hi ED,
not sure you got my last post or not but just to say i will run a 4k time trial in the morning hopefully around the 14 min mark would be nice.Think the three weeks on build up has gone quickly.Like i was saying should be out of here around the 15th for six weeks or so.There is a local event on also which would be nice to go to 7.5k and a 10.5k at the same event.Again not looking for any times and wanting to keep the build up going forward till the end of September.So that's all for now will post a time for you how the 4k goes so i have something to work off regards jon.

[TheEd]

saw on FB you wrote about the t-t route

will await your feedback from there

TheEd
ps.. glad the long course set you up for so much positivity

[JonathanWardley]

Hi ED,
got some data for you on the time trial. Nice and cool 26 degrees after a night of raining all good. So the time trial went well took a long warm up of 25 mins as my legs felt a bit wooden time was 13.50 for the 4k I reached 2k in 6.50 and tried to push on the best I could. Bit of a shock to the system but no way was I going to quit so that something. Feel pleased with the time after no really quality for 3 weeks or so only a steady run which was not too hard. My weight now is 75kg so I have lost a bit. So over to you Ed for your thoughts regards jon.

[JonathanWardley]

Hi ED,
Think i will give the race a go sunday should be fun regards jon.

[TheEd]

may it be a success JW

[JonathanWardley]

Hi ED,
Worked out fine kept it.steady the whole race 3.47 to 3.50 per k even managed a second place in my age group so all good.Will keep the base going a few more weeks as spoke of before.Nice to be relaxed and not worried about the training however i do think the steady running is keeping things together better but you live and learn so they say.regards jon.

[JonathanWardley]

Hi Ed,
well six weeks has passed and have had a good run of things no hurt limbs etc so that's good. I did my last 1hr run this morning will rest tomorrow then see what the 4k time trial spits out. Will be nice to go back on cycle and see how things develop. Will post a gain when I have a time for the 4k regards jon.

[TheEd]

nice Jon .. MrsDuck shot her trial out yesterday .. even on our side the balance has been difficult to achieve

TheEd

[JonathanWardley]

Thanks For your post ED hope the time trial went well your end.I am on a rest day today and playing the mental game of hoping i can run close to 14 mins on the time trial what will be will be.speak again soon when i know how slow i am regards jon.