coming off base phase/when to up the pace.

[TheEd]

great Jon, it is nice to read how you staying on top of things while still being relaxed about it

brilliant

TheEd

[JonathanWardley]

Hi Ed,
thanks for your post i nice read...i will come to the end of my first cycle soon and start the second towards the end of the month,i think i would like to extend my easy days to 1 hour and long runs to 1.45 mins and see how we go but feel relaxed and good about it so its fun and enjoyable speak soon and regards jon.

[TheEd]

this is good, the added aerobic achieved by the easier longer runs will make doing the quality work easier long-term

moving in the right direction

onwards

TheEd

[JonathanWardley]

Thanks Ed,
feeling good about this program everything feels fine ive really worked hard on the speed sessions so feel good about it all.i will race on the 18th of august maybe 7k so 14 not sure yet but 3 weeks left to train so might through a 4k time trial in this weekend i did 13.22 for 5k on the cross trainer it was really hard going and took a couple of easy sessions to get over but all good game on sir...

[TheEd]

nice Jon .. try to maintain the aerobic side when you can and not too much quality, as you may get into too good a shape before getting the chance to do 'landlubber' running

[JonathanWardley]

Hi Ed,
thanks for your post and yes ill take the good advise and hold back on the quality having said that i feel pritty good about things at the moment ive lost weight and because there is little or no impact my legs feel good every day now..still cant wait to get home and start running 20 days to go wippee.

[TheEd]

good stuff .. the days will shoot by

keep up the groundwork

TheEd

[JonathanWardley]

Hi Ed,
just to let you know ive just started my second cycle which is good as i plan to race on the 18th of august off only cross training on the cross trainer i hope to get a bench mark from this race and see how ive weathered over the last 6 weeks or so.Ive got 12 days left onboard so hopefully keep training well until i can get running again..next phase at work ive got a brand new treadmill to play on so this little glitch where i could not run is soon over feel quite good all the same as ive pushed quite hard on the interval etc,hope all is well with you speak soon and regards jon.

[TheEd]

magic Jon .. just remember to keep the expectation levels lower and the enjoyment higher

enjoy

TheEd

[JonathanWardley]

Hi Ed,
just wanted to post a few lines.i will be going home Wednesday and starting running again,i will finish my cycle on the 18th of august that i will replace a race with a 4k time trial and update you with the time etc.I think this is the best way to go at this point.there is a race on the 15th of September which would be nice to do and gives me time to recover from work etc,overall trained well and come away a lighter learner jon so cant be bad just happy to be off home to the land of the living and enjoy life at home,so ill sign off now and be in touch soon best wishes jon.