Quiquesubway 10k Training

[TheEd]

Qui .. the best training for running is running itself

if you want to use a bicyle to supplement your running it will not make your running better and in order to make the most of the cycle you will need to learn how to spin correctly etc

if you ride incorrectly then your legs fatigue which then has a direct negative effect on the running .. for example the 1000 session

for spinning .. high revolutions .. low gear

Cheers and good luck

TheEd

[Quiquesubway]

i'm experienced in cycling, not in both. That's exactly what i'm doing right now ..high revolutions .. low gear

it will take me a little longer to adapt. Hope to feel better by Saturday (sub 20 min tempo)

Btw, lot of people (Puerto Rico) are being affected by the dust coming from el Sahara Desert. My wife is one of those who has been diagnosed with severe alergies due to this. Maybe that too had something to do with my running Tuesday!

Don't worry ...i'll snap out of it!

Regards,

Q

[Quiquesubway]

Hey! It's awfully hot and humid here in PR! I was supposed to run a sub 20 5K yesterday and i told you there was a race, but it was held the Saturday before=(
Warmed-up 20 mins
5K @ 400m track
1K @ 4:02
2K @ 4:05
3K @ 4:10
4K @ 4:02
4K @ 4:01
Considering the circumstances i'm not all that mad
Had to take Thursday off- supposed to run 1 hour easy
Ran 8mi Friday instead. Went to bed @ 11pm but woke up @ 5am w/ an employee calling she was not going to be able to open the store...
..worked straight from 5:45am til 4:15pm when i decided to run the 5K instead of heading towards the bed=)
Today i ran the 8.2 monthly fun run @ 1:01:00 and went for a 54.75K bike ride w/ a friend

Next week's 8K has been cancelled. I'm not sure if there is another race scheduled for that day, but the week end after there is a duathlon (5K-40K-5K) i might be interested in doing:whistle:
.. the truth is that this event is one out of 6 during the whole year and there's a chance i win price $

Will get back to you after these week's speed works and will gladly want to read your feedback on this. I'm worried that all the progress i've accomplished so far will be flushed down the toilet due to the bike:noway: but the truth is that i love cycling as well

Best regards,

Q..

[TheEd]

no problem doing the Duathlon

we must simply get the balance right, running will benefit your cycling tremendously and if you are technically good in the saddle then you should be fine

we could swing things round with your training where in the 3 week cycle you only do a long run on the first Sunday and then the other weekends you can do a long ride but being able to spin correctly is a big must

then we can change things to where on the 2nd Saturday (weekend) where you would do the PACED run you could do a quality session on the bike

hopefully you adapt soon

TheEd

[Quiquesubway]

Sounds good! Guess you are a lot more competitive than i thought! For a second after writing my post last night i thought i was gonna get ditched by you! I'm glad i was wrong! So.. i'm gonna talk to a friend who's the one responsible that i got this new bike...he'll help with my training in regards to cycling; he won last year's Duathlon, but he's a lot more experienced and faster than i'll ever be!

So, on the 2nd Saturday i could do bricks instead.. right?

Thanks!

[TheEd]

Hi Qui

I have coached Triathletes in the past and have learnt that running is the best for the other 2 sports and if you can get the spinning right then cycling can be used quite well for recovery sessions

running is the best form of exercise for running

there sadly is no substitute

And you can still improve your running results but must learn to balance everything or else injuries and sickness will rule

Onwards and forwards

TheEd
ps.. and yes, bricks .. couldn't recall the term .. this is pushing me closer to rolling out http://www.time-to-tri.com ..

[Quiquesubway]

I'm gonna rearrange my training to fit my needs according to your suggestions. Let's see what happends?! I've been giving a lot of thought to the idea of not training for 10K but 5Ks' instead based on my work schedule and to the fact that my best times have been in that distance. I think that's going to be my focus even after i break the 40 min barrier in a 10K. But this is just an idea that occured to me recently. Any thoughts on that are welcome!

Take care!
Q..

[Quiquesubway]

So, if you have trained triathletes in the past, can we do a parenthesis in my training and focus on August 16th duathlon? I did a easy run of 30 mins today and was planning in going to the track for the 400s' tomorrow. Then i would follow the program accordingly for Thursday. On Friday, which is my day off, i was planning in going out for a 2 hrs spin (low gear, high revolutions) very relaxed! On Saturday or Sunday i was planning in doing bricks (10:00 hard spins, 1 mile on the track @ 6:35 X 3)?? That way i would work w/ transition times..
Either it's Sat or Sunday i would like to do something else the next or the day before...

Thoughts on that? Q..

[TheEd]

Q .. first off .. I certainly would not recommend the dropping of the 2000m session as that is such a powerful and valuable session

as for the Triathlon training, we are not quite ready to go towards in-depth training there but could provide a simple structure towards the August event

just don't drop the 2000's and 1000's

the 400's can also be dropped for a medium quality cycle session

Cheers

TheEd

[Quiquesubway]

I agree. Looking forward to that "simple structure" towards the Aug event! Anyway, I'm doing the 400s' today and will get back to you tonight!

Cheers to you as well=))

Q..