Quiquesubway 10k Training

[Quiquesubway]

Thanks. Another question...when supposed to run easy and totally relaxed is just that, right? before..."easy" was moved, but "relaxed" wasn't part of the equation. I'm guessing it's slower than easy???

[TheEd]

as you become fitter the easy & relaxed becomes easier, finding the right balance is sometimes difficult

with the heart rate monitor, recommending the pulse rate keeps things at a certain level on an easy run so that recovery takes place while the easy run supplements the training

I hope this helps

TheEd

[Quiquesubway]

Hey! It was nice having to speed work today although it was extremely hot and humid!

Total training time 1:25.03 for 10.28mi

Warm-up @ 22:48 (2.75mi)
1- 1.17mi @ 6:50 average in 8:00 w/ 2:00 recovery
2- 1.13mi @ 7:04 average
3- 1.13mi @ 7:06 average*sip water
4- 1.12mi @ 7:10 average (started at 7:17 and worked hard to come down)--it was HARD!!!
5- .78mi @ started 7:38, quit, started again, quit again...it was too hot felt dizzy, so i decided to walk for a while, had some water and something sweet and went for a 1mile cool-down

I hate the fact that i quit, but the weather was too extreme. Anyways, in general I feel fitter and stronger. I'm @ 158 pounds. Bike's almost ready so I'll soon be getting slimmer.

Regarding next week's 4K TT...i'm supposed to do this July 19th, but the day before is my runner's club 5K fun run. I'm supposed to repeat today's practice next Friday. Should I do this practice again on Thursday and run the 5K Saturday or should I stick to the program instead?

Please advice. Another thing...if i run the 5K should i go all out as a TT or maybe go all out for 4K and see what happends in the last Km?

Thanks!

Best regards,

Q:great:

[TheEd]

Hi Q .. do a session on Tuesday and then run the 5k on the Saturday

What are your plans for after this, where are you now in the bigger plan of things?

TheEd

[Quiquesubway]

I thought I replied to this already! I'm sorry! It's i have a new phone with web access and i thought i replied Sunday afteroon!
I had my long run yesterday (10 miles over hilly terrain @ 1:23:00--didn't went for a run on Sunday since i spent all day at the ER with my son...we thought he had rat poison...he didn't!
I took today OFF!! I wasn't quit sure what was i supposed to do (and since i thought i had replied to you Sunday, i was waiting for your response)
I could go for 1hr tomorrow w/ last 15 mins @ 65% or Tempo. Sorry...please advice!

[TheEd]

No problems Q, we both seem to be missing each other

which program are you on currently, what have you planned for your training for now?

Cheers

TheEd

[Quiquesubway]

I'm currently in the last week (2nd week) of the Build-up period for sub 40--I am suppose to run a 4K TT on Sunday in order to determine new split's pace.
I have the option of running a 5K instead on Saturday, but it's not certain if I'll make it since i work that day.
There are two races I like to run. One is an 8K (i think is in the second Sunday of August) and the other one is in September (10K)* This is the race where I plan to shine! But my interests are the same...going under 40 by the end of 2009
Any thoughts?
All the best! Q

PD: What should i do today?

[TheEd]

you can do 3 x 1600m with 3 minutes Rest in-between

the pace for the 1600's is anticipated race pace for Saturday's 5k

Cheers

TheEd

[Quiquesubway]

Hi =)

Warmed-up 21:00 (including 6 back to backs)
1600 @ 6:36 w/ 2:58
1600 @ 6:33 w/ 3:01*sip water
1600 @ 6:36
Cooled-down 20:00

Wasn't sure if that was the correct pace, but felt comfortable regardless of the heat!
Saturday's race is 4.9/k (i ran it two months ago)--i've decided to run 4K TT and survive the last 800mts
Tomorrow i will go for relaxed hour and Friday's off

I'll get back to you Saturday night so you help determine splits for 2000, 1000, 400 and so on..

I'll get back to you also with different races i didn't know before so you help me decide which one i should run better. I think the 8K is at 6am...and I don't like racing so early...i need my rest!

Until then
Cheers=)

[Quiquesubway]

If we stick to schedule, then next Tuesday I'm supposed to do the 2000s' (meaning that's 1st week of training). Thus, I'm not supposed to race until August 9

August 9- 8K La Meta @ 6:30am
Three weeks go by...
August 30- 10K @ Aguas Buenas (up the mountains) @ 5pm
I would like to run these two and practice until...
Sept 27- 10K Domingo Apellaniz (known as a fast race)


Other Scheduled races:
Sept 6- 10K San Ramon Nonato, Juana Diaz
10K La Monserrate, Jayuya
Aug 23- 8K Fajardo
July 25- 10K La Constitucion, Sta. Isabel
Aug 2- 10K El Seco, Comerio

:great: