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coming off base phase/when to up the pace.


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Old 13-11-2012, 10:21 AM   #1
JonathanWardley
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coming off base phase/when to up the pace.

Hi TheEd,
hope this thread finds you ok ive managed to find my way around the web site now so pleased about that...just to recap i will be doing my 4k time trial again thursday as tommorrow is a rest..I will race next sunday as it will be 4 weeks off base and get a race under my belt.I plan to race the following week also so not 100 percent sure how to go about things..As the race is a week sunday i figured to repeat the last week of the cycle to try and get me in line of the program,i will post my 4k thursday and take it from there best wishes and many thanks for your time regards jon.
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Old 13-11-2012, 11:44 AM   #2
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Thank you Jon for starting a thread, appreciated

this way others can benefit from your exploits

good luck for the 4k on Thursday

till then

TheEd
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Old 15-11-2012, 12:55 AM   #3
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4k time trial

Hi TheEd,
well where do i start...bit of a roller coaster of evens really starting with my last easy run prior to running the 4k time trial.I was out runing an easy hour prior to my rest day and took a bit of a fall so not thinking to much about it i rested up yestoday as i felt pritty worn out to be honest.This morning after a bit of head scratching and proding and poking i went out and did an easy hour to see how things are,ive got a few niggles to be honest right knee and left glute which i caused practicing my commando rolls the other day...I was thinking wait until the weekend and try a 5k now if all is ok,i cant see me making that much progress from now till nexts weeks race so i figured take a few easy runs and go for it maybe sunday morning.What do you think regards jon.
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Old 15-11-2012, 08:38 AM   #4
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Hi Jon, let's take it 1 day at a time .. there is no rush or fuss to get this done, rather focus on being free of pain

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Old 15-11-2012, 10:43 AM   #5
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Hi Ed,
got your post thanks will see how i go. icing my knee etc see what happens regards jon.
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Old 18-11-2012, 01:29 AM   #6
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Quote:
Originally Posted by JonathanWardley View Post
Hi Ed,
got your post thanks will see how i go. icing my knee etc see what happens regards jon.
Morning Gavin,
just wanted to get back to you about the training,Well after two complete rest days i managed a good session this morning i ran 5 x 1 kilometer times ranging from 1.3.32
2.3.29
3.3.28
4.3.24
5.3.25 i guess i was around 90% for this session i was happy enough to do it without any knee pain. What i want to ask is what do you think for the rest of the week as i am planning to race next sunday,which will be my first one for a few month,its around a golf course so not really worried about a time,The week after i would like to knuckel down and do my best as its a bigger race.I thought i might be best to follow your program until next sunday now as ive only missed a few easy runs and a 5k time trial so not the best but feel ok,well thats all for now looking forward to hear from you soon best wishes jon.
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Old 25-06-2013, 08:04 AM   #7
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Java

great to hear Jon

may everything come together with the least amount of stress

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Old 30-06-2013, 02:14 AM   #8
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Icon7 x training-3 week cycle.

Hi Ed,
just to give you an update ive made a steady start to training on the cross trainer this week so looking forward to trying to simulate the 3 week cycle on the cross trainer its a very good piece of equipment not one of the cheap ones so looks like i can put this to good use,so today a easy 45 mins before going on a long run or ski call it what you will tomorrow thats all ive got for now regards jon.
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Old 01-07-2013, 06:36 AM   #9
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Hi Jon, please let me know what sessions you do, please?

I would be most interested to hear what sessions you put together

all the best

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Old 01-07-2013, 02:07 PM   #10
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Hi Ed,
just started the cycle so ive done a long run/ski today at 125-130 bpm 1.35mins nice and easy so tommorrow 45 mins on a mixed hill climb.the rest prior to going on cycle was 50 mins easy for the last 4 days.thats all i have at the moment looking forward to the 2k reps all good this far regards jon.
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