25-11-2025, 12:04 PM
Thanks Gavin for the extremely thorough reply as we unravel my issue regarding my slowing over the past few years, things are already becoming clearer to me. In particular the, "sluggishness" which certainly could benefit from a better warm up, than my slow jog to the start. I will certainly attempt a better more concentrated warmup next week.
I have known instinctively that I do require a slightly longer slow run and I will get that in, in the morning (8-10k in zone 3) as I did do a little slow maintenance 5K yesterday, it is on Strava. I will post results tomorrow after the longer slow run. I absolutely agree with the glue idea and I think that it has been the grand missing from what went before, up until my current situation. The reason for not including anything longer previously, was that there was a caution of my knee but I certainly think that it is all good, as I havent had any issues since the recovery from the op. Pre covid and the knee issue, when not marathon training I was running a half marathon practically every second weekend, you know how packed with them the race calendar in the Cape is. Those essentially became my glue.
I have a great straight flat 1K stretch of dirt farm road just outside our estate which I have used in the past which we can incorporate when you feel that I might be ready to run the speedier stuff.
With regard to the weekly program for now starting with Saturday Park run, I can run my longer one from next week on the Monday, your speed or interval session on the Wednesday, which leaves Thursday and Friday free for now for recovery, to the restart of the week. I am happy to run one of those days as we progress and I hopefully get a little stronger if need be. I know that it is then consecutive day running to put in 4 days training a week but if you think I need it later I am happy to consider it. Alternatively I can turn it into a gym day for a bit of cross/strength training, not my favorite thing in the world, but Ill follow your lead on that.
Appreciate the inputs, chat tomorrow.
I have known instinctively that I do require a slightly longer slow run and I will get that in, in the morning (8-10k in zone 3) as I did do a little slow maintenance 5K yesterday, it is on Strava. I will post results tomorrow after the longer slow run. I absolutely agree with the glue idea and I think that it has been the grand missing from what went before, up until my current situation. The reason for not including anything longer previously, was that there was a caution of my knee but I certainly think that it is all good, as I havent had any issues since the recovery from the op. Pre covid and the knee issue, when not marathon training I was running a half marathon practically every second weekend, you know how packed with them the race calendar in the Cape is. Those essentially became my glue.
I have a great straight flat 1K stretch of dirt farm road just outside our estate which I have used in the past which we can incorporate when you feel that I might be ready to run the speedier stuff.
With regard to the weekly program for now starting with Saturday Park run, I can run my longer one from next week on the Monday, your speed or interval session on the Wednesday, which leaves Thursday and Friday free for now for recovery, to the restart of the week. I am happy to run one of those days as we progress and I hopefully get a little stronger if need be. I know that it is then consecutive day running to put in 4 days training a week but if you think I need it later I am happy to consider it. Alternatively I can turn it into a gym day for a bit of cross/strength training, not my favorite thing in the world, but Ill follow your lead on that.
Appreciate the inputs, chat tomorrow.