Yes please...

[TheEd]

Hi Phil .. I saw you had a pretty decent training session in the aerobic zone, the 3 x 5km .. looks good

For the hips, do go for a swim, it is most therapeutic

then going forward over the festive season .. herewith a training framework for the period:

Work on way day on one day off .. I shall post this in the forums as well ..

So .. 1 day aerobic run .. which is longer run from 45 minutes to 90 . minutes .. don't let it go out above zone 3 ..
Off day
Day 2 .. 3 x 1k .. look to have pulse drops to 100bpm or 2 minutes rest .. pace 4:30 to 4:45 .. do not look to go quicker for now
Then 2 off days
Day 3 .. tempo / threshold run
Feel this out ..
Please ask questions

[phil]

H Ed

Thank you for the framework for December.

[phil]

Mornng Ed,

Had a bit of a accident yesterday afternoon. Slipped on a wet stoep floor and fell down landing quite heavily on my right buttock. So right side is sore and stiff this morning, so I'm skipping the planned run session for today, and probably Friday as well. Will see how it feels on Saturday. I'm rather displeased with myself to say the least..

Phil

[TheEd]

Ouch .. we have to be more careful these days

recover well

TheEd