coming off base phase/when to up the pace.

[JonathanWardley]

Hi Ed,
Managed to register for the thai marnines 10k next week.
I went on to rest day today and think you would advise say 40 mins saturday and a 5k pace run sunday and follow the last week of the program.
This course is a really tough one so not thinking about time on this.
Do you think the last week of cycle would fit the bill?
All for now jon.

[TheEd]

do light running in the last week, 20 to 30 minutes and then slot in the 6 x 1 min fast / slow 2 days before the event

don't look to train but instead stay relaxed a lower the anticipation

all good

TheEd

[JonathanWardley]

Thanks for your quick response on this mr Ed sir
will do that then nice easy week just keeping the wheels rolling and the 6x1 min on Friday.
thanks again regards jon.

[JonathanWardley]

Hi Ed,
Did the 5k pace run this morning at about 85% effort very hot and still a bit tired from the 5x1k thursday.
So keep at 3.50 per k nice and relaxed and getting my mind into next weeks event.
Nice easy week up to Friday now then a lot of good training has been done and good to test next week without a watch.
I did this course four years ago thinking it was flat bit mistake and a very painful one i might add.
all for now then rest and easy runs coming up.
regards jon.

[TheEd]

'a very painful one'

lol

just how you like it

have a good week Jon

onwards TheEd

[JonathanWardley]

Hi Ed,
Whipped like a ginger step son would discribe it best..!
I could not even drive the car home!
Should be intresting and what's more in better condition to deal with it.
Will update sunday..
Regards jon.

[TheEd]

have a good one

onwards for the week

TheEd

[JonathanWardley]

Hi Ed,
Nice easy week to report monday 5k easy tuesday 5k easy wednesday rest day thursday 5k easy friday 6x1 min felt like ive just woke my system back up.Sat thinking 20 min jog and sunday go for it...
All for now regards jon.

[TheEd]

we all hope it went well in the race

onwards

TheEd

[JonathanWardley]

Hi Ed,
Here is the round up how things went.
Set off at a steady 6 minute mile pace before hitting the first climb that lasted until the 6.5k check point. My pace dropped to 4 mins per k and struggled to hold on to too young mountain goats that where fighting it out for 1st and second place. I managed to get clear of the chasing pack and on my own for the rest of the race 26.00 at 6.5k and then the return from sea level for another 4k of eye watering terrain.
Was content to take 3rd overall and 1st vet 40.
Job done.
So moving back on cycle nice easy 50 mins this morning and planning a nice flat one in april..I have took onboard slow the intervals down and do more but all in all happy so onwards and upwards i hope.
Regards jon.