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+--- Thread: Quiquesubway 10k Training (/Thread-Quiquesubway-10k-Training)
Quiquesubway 10k Training - TheEd - 29-05-2009
yes .. that sounds right
enjoy
TheEd
Quiquesubway 10k Training - Quiquesubway - 01-06-2009
Hey! Can't complain...32:23 although according to my gps it was 100m shorter. Anyway, it was SUPER HOT!!!
1K- 3:53
2K- 3:59
3K- 4:03 *slower but i was able to catch runners that were in the front
4K- 4:14
5K- 4:18 (20:27)
6K- 4:22
7K- 4:12
8K- "3:17"
This Thursday I'll do the 2000's and by the time i'm supposed to race again (it's father's day). There are no scheduled races for that date. There is a 10K the week-end before (june 14)-- I want to run, ok?
According to this, i think I should be around low 41 or high 40's? Don't you agree?
Take care and thanks!
Weight at 163
I want to loose 10pounds and the 39 will come!
Quiquesubway 10k Training - TheEd - 01-06-2009
you should be hovering around sub 41 minutes for 10k
you can do a 2 week cycle before the race and we change the 1000m session during the week to prepare for the 10k race on the weekend
Well done
TheEd
Quiquesubway 10k Training - Quiquesubway - 02-06-2009
Thanks. I ran 40 minutes "relaxed" yesterday and 1 hour today. Tomorrow starts the cycle and on Thursday I was planning on doing the 2000's...
Thanks for the head's up!
Quiquesubway 10k Training - Quiquesubway - 04-06-2009
Hey! I need advise, please. Tomorrow's practice...
1- should i do all 5?
2- should i aim for 8:00 or less?
I'm opening store tomorrow (6am) and will leave around 5pm...in the eventuality i'm tired, can i go for a 40 min easy run instead and leave the speed work for Friday? Truth is that i'm pumped and will probably feel that way by the time i leave, but just in case...
BTW, i've been told that the 10K is up on the Mountains...big Hills!
Thanks:whistle:
Quiquesubway 10k Training - TheEd - 04-06-2009
5 x 2000m and look to run them around 3.55 to 4 min per k
if you feel tired then increase the Rest to 2 to 3 minutes
and if you feel 'very' tired after 2 or 3 then simply go for a light 20 to 30 minutes
hope this helps
TheEd
Quiquesubway 10k Training - Quiquesubway - 05-06-2009
Greetings! I did well. Actually, i did better than any other time i've done this practice.
Warm-up @ 3.75km
1st 2K @ 7:48.89 w/ 2:00
2nd 2K @ 7:50.68 w/ 2:00 *sip water
3rd 2K @ 7:51.09
4th 2K @ 8:10.48 (1st KM @ 4:08) *sip water
5th 2K @ 8:02.38 (1st KM @ 4:04)
Cool-down
Total training for the day 16.95KM/10.55Mi
I'm happy!
Thanks!
Quiquesubway 10k Training - Quiquesubway - 06-06-2009
Hi again! I'm going tomorrow to the monthly 8.2mi fun run i've talked to you before. Will run 2-4mi before and close with that! Will try pacing myself at an easy pace.
We need to talk about this weeks training. Remember...Sunday's the BIG day! It's being confirmed...the race is extremely strong, since there are lots of hills and it usually gets extremely humid and hot. I'll do my best! Been told also that not many people run it, so i'll probably win some cash $$$$...yeah!!!
See ya!
Quiquesubway 10k Training - TheEd - 07-06-2009
sounds grand :great:
do the 5 x 1000m in 3.50 per k with 2 minute easy session on Tuesday if you able to and then switch the last week before a race on Wednesday
as easy as that
what say you?
TheEd
Quiquesubway 10k Training - Quiquesubway - 10-06-2009
Hi! Couldn't make it at the track, but did at a trail w/ gps. Maybe it's not as accurate, but at least i did something.
Warm-up @ 4.2/km
km @ 3:42.29 (lap pace) w/ 2:00 recovery
km @ 3:43.16 *sip water (extremely humid)
km @ 3:46.91
km @ 3:51.85 *sip water
km @ 3:50.47
Cool-down @ 3.22/km
I'm feeling a bit tired. If i'm feeling the same way tomorrow, i may prefer to rest. Then do the fartleks on Thursday!
Thanks for ur support!:great: