Quiquesubway 10k Training

[TheEd]

that should be fine

TheEd

[Quiquesubway]

Dear Mr TheEd, hi:laugh:


19:58 net time according to allsportcentral.com

Laps
1K @ 3:54.09
2K @ 3:58.83
3K @ 4:04.15 *sip water
4K @ 4:04.59
5K @ 3:55.72

Total: 19:57.38

got there early and since it was raining prior to the race i went for a run. Finished running 6.71Km a bit longer than expected. Taking advantage of the weather and being so warmed-up tried pacing at a steady 4:00 pace.

i ran an additional 3.78kms after the race for a total of 9 miles

does this week's schedule change at all since i ran today? i rather leave it as it is, but i'll do as you recommend.

Best regards,

Quique

[TheEd]

QuiQue

when do you have your main race planned?

it would be wise to have an easy day tomorrow and then we can plan the rest of the week's training

Cheers

TheEd

[Quiquesubway]

main race? i plan my races according to the program...every three weeks. Next Sunday there is another 5K, but I may not be able to participate (it depends) since I have a family reunion in the other side of the island. On Sunday, May 3rd, there is a 8.2mile fun run which i like. But i don't know how to accomodate this weeks training schedule. according to the program, i'm supposed to do a 30 min easy run tomorrow and 10 X 400 Tuesday, which I was planning in doing in the morning because I had to work Noon-10pm

I ll get back to you with the exact date of either two 10Ks i want to run

hold on!

[Quiquesubway]

Depending on how soon I get back next Sunday, I have 3 5Ks to choose from and one of them is 5 mins from my home.

San Juan Bautista 10K is on June 28th and this, as well as Domingo Apellaniz 10K (September) are races I plan to race. Wish to make 42 or better

There are races almost every weekend so it shouldn't be a problem practicing, but these two are the ones I prefere since they are the races where i finished in less than 40 mins!

[TheEd]

OK .. great

we can start with a new cycle next week

Thursday will be 2000's

Tuesday will be the start of the program

Any thoughts?

TheEd

[Quiquesubway]

OK ...thoughts
i'm confused

am i going to skip this week's 400's and the fartleks? --i don't think so, right?
if that's the case, when exactly does the new cycle starts? --Tuesday, the 28th, right?

400's...will try running at same pace as in Phase I (under 1:30)
same pace for the 2000's?

Cheers

Quique

[TheEd]

nope you start with the new cycle tomorrow (Tuesday) and the 2000's Thursday ... skip the 400's and fartlek

you don't have a serious race this weekend and the 2000m session will go towards developing for the more important 10k races

doing the 5k's every weekend does not help in achieving the 10k success whereas the 2000's and 1000's is the main area of training focus

Cheers

TheEd

[Quiquesubway]

got it!
just finished 30 min easy run
60-70 easy distance tomorrow
30 min easy run the day after
2000's thursday
30 min easy run friday
saturday off
up to 1:30:00 Sunday

Cheers

Quique

[TheEd]

Quique, I thought you wanted to run the 5k on the Sunday?

Cheers

TheEd