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+--- Thread: Quiquesubway 10k Training (/Thread-Quiquesubway-10k-Training)
Quiquesubway 10k Training - Quiquesubway - 22-03-2009
Dear Ed or should I say TheEd? Anyway, for today's practice I'm pacing a couple of buddies for a sub 50:00 in a local 10K race (Burger King) Originally I was going to run with my 1yr old son, but it's raining
Looking forward for next week's speed works.
Nice talking to you. --Quique
Quiquesubway 10k Training - Quiquesubway - 23-03-2009
Hey! I ran a bit faster than supposed...43:58! I never found my buddies so I started at a 4:40 pace for 2Ks' and got to 4:20s' for next 5Ks' and then low 4:00Ks--Felt alright and still feel ok.
I'll do a 30min easy run early tomorrow and hope to feel rested for Tuesday! In the future, I'll stay away from attending races I'm not planning in running and enjoy my long run in the morning instead!
Oops! It will not happen again.
Quiquesubway 10k Training - Quiquesubway - 25-03-2009
Dear TheEd Hi!
Today's practice went better than expected. Although it was hot and windy, I managed to pace myself a bit faster, but consistent during the whole practice.
20:35 warm-up w/ 6 back to backs
1:23 w/ 1:00
1:29 w/ 1:00
1:28 w/ 1:00
1:27 w/ 1:00
1:26 w/ 1:00 (sip water)
1:28 w/ 1:00
1:26 w/ 1:00
1:25 w/ 1:00
1:29 w/ 1:00 (sip water)
1:25
24:00 cool-down
I haven't managed to set the Garmin as a "normal" chronometer. I set it to interval training...it gave an alert every 400mts and a different alert when a minute (rest) has passed. Maybe, if I'm able to set it as a normal chronometer, I can pace myself to 1:32 instead. Anyway, I feel tired, but most satisfied with today's practice!
Regards,
Quique
Quiquesubway 10k Training - TheEd - 25-03-2009
good stuff, look after yourself for the rest of the week and good luck with the test come the weekend
your 400's show you have something there to work on
TheEd
:yes:
Quiquesubway 10k Training - Quiquesubway - 25-03-2009
Thanks! I'm very motivated!
Quiquesubway 10k Training - Quiquesubway - 27-03-2009
Greetings!
I'm afraid I'm 'bout to catch a cold. It was a month ago I had one of the worst colds ever had in years!! Anyways, lots of vitamin C, multivitamins and Echinacea.
Today's practice went great! I did it in neighborhood with some hills, but nothing horrible.
10 min warm-up (about 2Ks')
6 X 1:00 w/ 1:00 rest
(4:05, 3:50 (down hill), 4:01, 4:05, 4:23 (up hill) and 4:00)
9:00 cool-down
Looking forward to Sunday's test! I'll do a 20-25 minutes warm-up and try to keep my pace steady for the first 2.5Ks since it's uphill!!
Best Regards,
Quique
Quiquesubway 10k Training - TheEd - 27-03-2009
nope be positive .. go to bed early and drink lots of fluids
you in great shape to race
you can get sick after the race
TheEd
Quiquesubway 10k Training - Quiquesubway - 27-03-2009
I'm positive. Just found out about 2 other races to be held same day, both which i have run before and both are flat! The cold is going down from head to chest, but I'm drinking lots of liquids!
Cheers!
Quiquesubway 10k Training - TheEd - 28-03-2009
please keep checking your status and let me know before you decide to race, please?
if it goes onto your chest then do not race
Thanks
TheEd
Quiquesubway 10k Training - Quiquesubway - 28-03-2009
Hi. I'm feeling better. Will let you know tomorrow how i'm doing. Thanks!