coming off base phase/when to up the pace.

[JonathanWardley]

Hi Ed,

I would like to give an update on how things are going.

Slowly built up some good distance and not done a deal of quality,Mainly focused on getting some Distance in.

I have used 30 minute tempo runs at 3.55-4 mins per k
Also some 2k reps 3.50 per k x4 with a two minute jog inbetween. I Know it's not so fast but the heat takes some living with.It can be 27 degrees by 6.30am so trying to beat the heat daily.
My long runs are 18k now and feel very good on them.
I have also done 5x1k at 3.30-3.33 per k off 90 seconds recovery.

My plan is to race on the 17th of march 10k and progress to some longer races later in the year.

My recovery is very good and stress levels low.

My last TT was 10.27 about six weeks ago Over 3k.
so feel ready to knock a hole in that.

All for now.

Kind regards

Jon.

[TheEd]

Great to hear Jon

hope it all moves in the right direction

TheEd

[JonathanWardley]

Hi Ed,

Great to be intouch.

I think things are moving forward somewhat.
I did 5x1 mile at 5.55 per mile pace Friday. Which in the past would have seen me blown up after a few!

My long runs are coming on well and recovery is much better these days.

I have managed to line everything up for my next race so wil get on the long run in the morning and roll through the 3 week Cycle at 36-37 10k pace at this point.

All for now
jon.

[TheEd]

Hi Jon, how are you fairing?

TheEd

[JonathanWardley]

Hi Ed,

After a less than good run last Sunday I have put myself on a rest week and look to do a 3 to 4 week build up afterwards.

The heat is too much to race good times in. It all feels very taxing or can I say demoralising.

I think that I had a good bout of training leading up to the race but got caught out with the heat. It was 27 degrees on the start line and 91% humidity so yes the odds were stacked against me.

Will update when I get into the build-up it's nice to have a rest and sleep in rather than been up 4 am trying to beat the heat!

All for now

Jon.

[TheEd]

Hi Jon, the heat has always been debilitating

you should consider smaller micro cycles of training

less difficult sessions and taking a break every 3 weeks

3 week cycle then 3 days off 3 week cycle and 3 days off

do active recovery such as swimming doing the days off

with each cycle the sessions are all doable nothing you cannot achieve

after 3 or 4 such cycles you may find yourself enjoying the running

just a thought

TheEd
ps.. don't put so much stress on performance related training and racing, let it come in its own time

[JonathanWardley]

Thanks Ed,

That has pulled me out of a dark place running wise!

I will do what you recommend.

Many Thanks

jon.

😁😁

[TheEd]

Wonderful to hear Jon

light hearted approach

and

enjoy

TheEd

[JonathanWardley]

Thanks Again.

Best foot forward as they say.
Will race now in april.

Regards

jon.

[JonathanWardley]

Hi Ed,

I got off to a nice start managed a 80 min longish run offroad.

The heat is an issue Not sure how much time i should allow myself on the 2k repeats?

I would say 40 minute 10k is the best i could do in the heat,Roll on cooler climate as it's a real struggle at the moment 28°c at 5am plus 90% humidity, Not for kids as they say!

All for now.

jon.