13-10-2013, 06:24 AM
Hi Ed,
just wanted to update you on this mornings run. I ran the 12k as mentioned and kept a nice steady pace the whole distance 3.45-3.50 the whole distance felt good and comfortable going through 10k in 39.40 and finishing in 46 mins. I will race a gain on the 27th 10k and try a bit harder on my next outing think you will tell me to run weeks two and 3 off the cycle and go from there. Afterwards I've got 4 weeks on the treadmill then 4 months off to get myself in shape.so all good and over to you regards jon.
just wanted to update you on this mornings run. I ran the 12k as mentioned and kept a nice steady pace the whole distance 3.45-3.50 the whole distance felt good and comfortable going through 10k in 39.40 and finishing in 46 mins. I will race a gain on the 27th 10k and try a bit harder on my next outing think you will tell me to run weeks two and 3 off the cycle and go from there. Afterwards I've got 4 weeks on the treadmill then 4 months off to get myself in shape.so all good and over to you regards jon.