coming off base phase/when to up the pace.

[JonathanWardley]

Thanks Ed,

had to keep the 1k intervals at 3.30~3.35 as I dont yet have the full range of movement in the left leg.

Working hard to free it up.I think sitting down is the cause of the problem.

All for now jon.

[TheEd]

been a while Jon, I see on FB you have devised a new topless tactic

TheEd

[JonathanWardley]

Hi ED
Yes i am too sexy for my shirt so broke out the new fashion cross your heart vest.

Making an attempt to get fit not sure why its not happening.I ran 19.33 5k on monday at about 90 percent..Think it is an age thing.
all for now
jon.

[JonathanWardley]

Hi ED,
Making a slow come back managing to run my 5 mile tempo runs around 31 mins.

1k Intervals in 3.30-3.35.

Hopefully muster up a race early next month.
All for now.
Jon.

[TheEd]

I take it the weather conditions are still very restrictive

TheEd

[JonathanWardley]

Hi Ed,

Yes The temps are hot.
I should be well acclimatised to it now Its always 30 plus degrees.

If I train early morning It is a bit cooler but other then that have to just roll with it!

Looking to race 5th of August.

All for now.

jon.

[JonathanWardley]

Hi Ed,

After a good few months of struggling to post on the formus i managed to get back on and going.(password problem).

Anyway that aside Things are looking up on the running front
I won a trail race back in september but cost me 3 weeks to get my ankle right afterwards.

3 weeks ago i ran at TT- 3k and ran 10.47 which was ok off very litte training.

From there i have run 40 miles a week with the odd tempo at 4 mins per k and a mild interval session of 5x1k at 3.38-3.34 off 90 recovery..

The focus has been getting some easy distance in and bringing myself back slowly.

I have a really good balance now where i can recover well and not a deal of stress.

I am thinking it might be time to run a 4k TT at the end of the month to see how things are going.

All for now and nice to post.

Regards jon.

[TheEd]

Hi Jon, seems like the login problem occurs once a year for you

great to hear you rounding into some kind of form

Xmas is soon upon us, so eating and a little running becomes the standard

all the best

TheEd

[JonathanWardley]

Hi Ed,

Just a few lines to say I have started my new year in a good way After a 3k TT I am down to 10.17 without killing myself.

I have just run a steady diet of 60k a week and run the odd tempo at 4 mins per k and 5x1k at 3.33-3.35 per (k) off a long recovery.

My long run is at 16k on trails and my mid-week run is around 14k

I plan to race on the 27th of January and build on things from there.

I am addressing my aerobic problem by trying to get up to 80k per week.

All for now.

Happy new year
jon.

[TheEd]

All the best for 2019

Hope 27th Jan goes well

TheEd