Quiquesubway 10k Training

[Quiquesubway]

Hi! I made it and it was harder than i thought!

5K @ 20:35
40K @ 1hr 09 (chip time @ 1:12:23)* although transition time was 40 secs i had to get off the bike to click my right shoe...guess that's something that requires practice.
5K @ 22:46 (2nd best time)

Finished 7th position

So...we are under Tropical Storm Warning...it's raining hard. I may want to do something today, but if weather continues, i can only see myself using the trainer.
I want to retake where we left...

Later

[TheEd]

nice going Qui

you should be quite happy with that or were you wanting more?

TheEd

[Quiquesubway]

i didn't had any expectations. compared to last year's results, they did better times yesterday. last year's winner 1hr 50 vs yesterday's winner 1hr 49; 3rd place came in at 1hr 51.
i wish i've done better in the bike, but the 1st 20K were hard...i couldn't manage to maintain a steady pace; 2nd loop went impressively great...maintained 39-42km per hr pace.

Gun time at 7:20am and it was hot but not windy. The 5K was kind of hilly surface all the way from start until 2K. By the time i finished cycling...it was hotter and i did stop for 20 secs maybe at 2K.

I'm considering swimming as well! i just love challenges, but right now i want to break the 40 mins @ 10K. My weight is at 161-162 and it's being hard trying to keep it under. I may go to see my nutritionist. I used to be at 150 with her guidance! I had pancakes already today, but have decided to lower carbs consumption except for quality runs...besideds, there are lots of carbs found in veggies

If weather gets better by tonight, i may go for an easy run of 30 mins. That cool?

I'm glad with my time...yes!

[TheEd]

talking swimming .. this would be an ideal day to go for a swim

best therapy after what you have done

The cycling will come if you iron out your technique

from what I have learnt the better your technique in the saddle the easier it will all become

maintain the quality in the running with the 2000's and the 1000's and continue to work hard on being comfortable in the saddle and it will all come together

enjoy

TheEd

[Quiquesubway]

Thanks =) Really appreciate ur words!

[Quiquesubway]

Hi! Took Monday off, Tuesday went for a 40 mins relaxed run. Yesterday i did 30 mins trainer (low gear, high rpm) and went for a 5K run @ 25:00

Planning to go for 1 hr today. The 10K is Sept 20. Would you please help me schedule my quality runs starting from next week?

Thanks

PD: I'm going to see my nutritionist...i want to burn excess fat. There's a Half Iron Man (distance) in December locally. May consider doing it. There will also have sprint and duathlon.

I haven't started swimming yet; still thinking about it! But i do agree with you...it will help me a lot in all other disciplines!

[TheEd]

Hi Qui

set out your schedule using the 10k training program and then we will shuffle things around and provide the sessions

hope this is easy to achieve the framework and then the rest should be easy to add things to

TheEd

[Quiquesubway]

Hi! I decided to do 6 x 400s' w/ 1:00 recovery today since a month from know will be the 10K i was aiming to break the 40:00 barrier!
Warmed-up 21:46 including 6 back to backs
400 @ 1:27.29 w/ 1:00.12
400 @ 1:26.89 w/ 1:00.23
400 @ 1:29.89 w/ 0:58.11
400 @ 1:27.52 w/ 0:59.05* sip water
400 @ 1:28.69 w/ 1:01.04
400 @ 1:30.90 w/
Cooled-down @ 11:26
and 30 minutes stretching, push-ups and crunches!

Next week 2000
Week after 1000 and 5K tempo
3 weeks from today 400 and fartleks
Sept 20th- Race day!

Weather i accomplish my goal or not, i'm considering focusing on 5K training only. I'm already under my nutritionist attention w/ a 1800 calories diet... aiming @ 150 pounds three months from now w/ less than 15% fat index

I'm currently @ 163 w/ 22% fat index

There are a couple of guys training for 2010 Central-American Games which will be held locally @ 200mts track next to my store! I've made a good friendship with them and their coach has invited me to train with them. Since i'm more interested in triathlon and duathlon, and since my best pr are @ that distance, i may do better running 5K instead of 10K...or who knows?

Anyway, i'll get back to you during the week end!

Take care=)

[TheEd]

Good luck Qui

you can benefit a great deal from the 5x2000m session as it gives a lot of strength in the form of speed endurance

TheEd

[Quiquesubway]

Cheers!

Sunday- Duathlon @ 1:03:38
1.5mi run (trail w/ rocks, sand and roots) @ 8:57
20K bike @ 31:05 (18km to be exact)
3 mi run though same trail @ 22:22

Today- relaxed 10K in the morning and just finished light weights routine and crunches and push-ups

Went to nutritionist...weight @ 163 17.4% body fat
Now in a 1800 calorie diet...expecting to reach 150 w/ 10% body fat index by October

Next Wednesday @ 5am...i'm hitting da' pool!
Planning on doing the 2000s' tomorrow and the 5K tempo Thursday or Friday. Sunday- 1 hr run

Greetings!