Wow Anba .. congrats on the sub 50 ..
good stuff that you getting the idea behind the cycles and after the buid-up you should come back stronger
enjoy TheEd
Tq coach, just looking forward to some well deserved RnR... cheers
Good day coach, just writing my weekly report before the holiday season starts... i've started the off training period last week(18/12) after taking two days off 16-17/12 off... so just doing easy and relaxed runs according to the plan ..
i just sent my GPS watch for repairs so I'm just using a good old Casio watch for my runs now which is quite nice actually for a change ... J
ust easy Running and enjoying the cool morningx...
Merry Christmas Coach and to all at home... Cheers
cheers Anba and all the best for the Festive Season
enjoy the easy and relaxed running
till the new year TheEd
Happy New Year Coach and all at home...
Just progressed into the build up program ...Completed 1 hour runs from Mon till Thurs( Today)... Fri Off... Saturday Rolling hills and Sunday 75 mins
an excellent 2021 to you Anba
keep up the good work
TheEd
Tq coach for the kind wishes...
Build up program
I've completed until day 09 of the progam. so far all good...
2 things i would like to ask coach...
1.
Is it ok if I switch Day 11 and Day 13... the 5 x 8 min at 75% effort with 40-50 mins rolling hills because I will be travelling this weekend, and the place I'll be is a flat area
2. What is meant by " work the hills" in the 40-50 mins rolling hills day 13 because in day 05 rolling hills it just says simply run the hills?
Cheers and
Tq
hi Anba, n problem witching it around
work the hills .. when running the hills use your arms .. pulling your elbows back so you pick up a little more speed .. once you have crested the hill you can go back to recovery run pace .. change your pace for each hill
hope that helps
TheEd
Ok Coach...well understood... thanks
Good coach...
I am currently in day 16, have finished all the runs without any issues, I am planning to do extend another 3 weeks of Base period after this week coach. Currently no issues ,I am thoroughly enjoying the easy 1 hour runs...all is well here coach..