Quiquesubway 10k Training

[Quiquesubway]

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]

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]

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

[TheEd]

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]

Thanks! I'm very motivated!

[Quiquesubway]

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

[TheEd]

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]

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!

[TheEd]

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]

Hi. I'm feeling better. Will let you know tomorrow how i'm doing. Thanks!