coming off base phase/when to up the pace.

[TheEd]

Hi Jon, at least you running

consider breaking long runs into segments, plan it so you able to stop and stretch every 20 minutes

by doing this it allows the body temp to come back down so that it isn't a drag

the Rest between the 2k sessions can be done via heart rate if you using a monitor .. pulse mustn't go below 120 .. play around with that and see what it brings .. as long as you not hurting yourself if it is hot

hope this helps

TheEd

[JonathanWardley]

Thanks ED,

will look to get on the 2ks in the morning, Might mean a 4.30am wake up but needs must!

I did 16.5k in 90 mins on the trails, a few days ago not too bad really,I have planted water so can crack on nicely.

All for now with thanks.

jon.

[JonathanWardley]

Hi TheEd,

Just a quick round up really and to say that I am starting to see a slow but sure Improvement.After My down week I started out doing 5k Tempo runs at and around 4mins per k.

This morning I found myself at 3.52 per k and moving quite well.

My next Attempt will be 2k,1.6k,1.2 and then 1.6k,2k.
I might take 3 minutes rest so that i can do the session.
It is boiling at present so 6mins per mile will be testing.

As said my focus is on what i can do now not what i can't do..Keeping it real!

Regards

jon.

Happy songkran Festive.

[TheEd]

Great stuff Jon

hope it is fun

TheEd

[JonathanWardley]

Thanks TheEd,

The heat is hard to deal with at present so just ticking over.

Regards

jon.:yes:

[TheEd]

Jon, I wanted to mention, that if you do a quality session, run the pace far slower and then only start next repetition once pulse drops to 120 during the rest ..

at your faster running keep the pulse below 165

hope this helps

TheEd

[JonathanWardley]

Thanks TheEd,

I think 5x1k will be my next attempt in the morning.
Will try not to over cook it. I was thinking 3.30-3.35 pace per 1k so it's does not get too much.

I did a 5k tempo run at 3.52 per k was controlled and felt happy i could handle the heat.


Thanks Again.

Jon.

[JonathanWardley]

Hi TheEd,

Settled on 20 min 5k steady run and called it a draw way too hot. Was 30 ° at 5am this morning with a real feel of 40° + I don't want any issues in this heat better play safe.

All for now.

jon.

[JonathanWardley]

Hi Ed,

Just to say i managed 16k this morning it was hot as usual and my gut feeling tells me just to maintain fitness for now.

42 degrees is no joke and i really don't want to tax myself in this kind of heat..I will look to race May or june now.

All for now.

jon.

[TheEd]

Hope all going well and that you had a restful holiday period

TheEd