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coming off base phase/when to up the pace.


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Old 17-03-2018, 02:41 AM   #1071
JonathanWardley
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staying on the script

Hi Ed,

Thinking about things it makes no sense to do another hard session one day later will shoot for 18k long run in the morning and look to do the 2ks in Bangkok on Tuesday.(on the track after school).

least i can run them not worrying about rabid dogs and the like.
all for now
Jon.
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Old 20-03-2018, 12:39 PM   #1072
TheEd
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hopefully all going well Jon
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Old 23-03-2018, 12:50 AM   #1073
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Hi Ed,
Had a good one 5x1mile at 5.55 per mile held up well at 3.40 per k getting stronger as the session went on.
I took 90 secs recovery and look to run 37 mins for 10k on 1st April.

I think things are moving forward now.

all for now.
jon
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Old 24-03-2018, 07:51 AM   #1074
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very good to read Jon

it has been quite a journey

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Old 07-04-2018, 03:21 AM   #1075
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update

Hi TheEd,

Quick update on what is going on.
I had issues logging on but sorted now.

I started the month with a 3k time trial 10.27 so not too bad and looking to hit the 2k reps tommorrow at say 3.45 to 3.50 per k.

i have my head together now and feel up to the mark of doing the session.
I did 16k friday was a breeze actually getting alot better at long runs in the heat.

I will look to race end of the month had a steady diet of 40 miles a week and feel ready to go up to 50 miles with ideas of a half marathon july time.

all for now regards
jon.
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Old 07-04-2018, 11:17 AM   #1076
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great to hear, all is good



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Old 25-04-2018, 08:27 AM   #1077
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Hi Ed,
Had to go easy for the last week slight glute pain but settling down.

No races planed as yet but will just keep it easy until the end of the month.

I am struggling in the heat also so the easy runs are welcomed at this time.

TT at the end of the month to get a messure and plan around that.

Regards
Jon.
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Old 01-05-2018, 09:36 AM   #1078
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Hi Jon, do you use a foam roller?

hope all going well

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Old 04-05-2018, 06:34 AM   #1079
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Hi Ed,

I used the steam roller as you advised i am now 7 foot 4 and rather slim.!

No pain to grumble about..1k reps up next it's game on.
Regards jon.
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Old 04-05-2018, 11:35 AM   #1080
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sounds good

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