coming off base phase/when to up the pace.

[JonathanWardley]

Hi Ed,
Thanks for you input.
In truth i was a bit off my game for some reason.I think i over cooked it race week!

Not sure about this sunday as i feel tired still and sore feet needless to say.
Will see how i feel later in the week could do the 6k race if i feel flat. Or just ease back into 1 more 3 week cycle.All for now regards jon.

[JonathanWardley]

Hi ED,
Settled on an easy week nature has run it's course feel tired,and the idea of racing is not what my body is telling me to do now.

Thinking a two week build up as of next week makes more sense now if i am to plan for april!
Over and out.

[TheEd]

OK Jon, hope it works out for you

TheEd

[JonathanWardley]

Hi ED,
I think it is best to run this week very easy get myself back together as pushing myself is not going to help the recovery.I feel lucky that i got through the six week block without any problems!

So i never got my race together as we all know it happens some times.
I would like very much to see the results of the training i have done so a road 10k say mid February might be the way to go.

Just to round up will finish my easy week and see how the mood is.
No stress just need some rest and hatch a plan.

over and out.

[JonathanWardley]

Hi ED,
little update on my planning. Will start out by saying the down week has done me a lot of good feel fresh again and ready to go.I will start the 3 week cycle tomorrow and plan to race on the 14th of February.

I thought it best to start early and stretch it over 21 days as apposed to 19 days as i feel i want to add more rest days.I think i left my last race in training not enough rest!
Will give it a go and see how we go 90 min run in the morning will update on the 2k reps later in the week regards jon.

[JonathanWardley]

Hi Ed,
few lines for you I did 3x1mile today as spoke of before its no longer possible to run 2k due to crash barriers in place so all I can do is mile repeats.
1)5.28
2)5.31
3)5.25
The temperature has gone back up again but pleased with my little effort today will run easy 40 mins this evening and keep the structure of the 31 min 10k program over and out.

[JonathanWardley]

Hi ED,
Just a quick update to say had a difficult week with travel but managed a few good sessions I did 8k in 30 mins Tuesday and a step down interval session this morning which looks like this 1000 meters 3.16
800 meters 2.31
600 meters 1.53
400 meters 1.15
200 meters 35 of short recovery's was tired from a lot of travel so will try and finish the cycle and race next Sunday should get a better Idea where I am at. all for now regards jon.

[TheEd]

hope things go well Jon

[JonathanWardley]

Thanks ED,
Would have liked to have done the 5k this morning but somehow did not have my running head on.Not sure about next weeks training might take a second rest day as i felt i over cooked it last time out.
Still good to race been a month since the last over and out.

[JonathanWardley]

Hi ED,
As you know coming to the end of another cycle and a race this sunday on the road. Going to give it my best as all the training is done.

I think this is my last race for a while and feels like it's time to do a build up and relax from the mind set.

Will update sunday but things are clear my basic speed has improved it's the speed endurance that's in question! Well we will know soon enough what's going on.Still relaxed but thinking ahead over and out.