Quiquesubway 10k Training

[TheEd]

Quique

do what you can do and if you do 1000's reduce them to 5 so that it isn't too taxing as an emotional low can lead to one getting sick

Hope you back to normal soon but don't rush

TheEd

[Quiquesubway]

Hi! Did my part yesterday...10.75mi @ easy 1:23.08
It was a beautiful experience! To think that even now, a couple of my buddies are still running at 9pm...
I'll probably run with them tomorrow 10 miles. They will let me know later!
I know this is not in schedule:whistle:, but is something I want to do. My weight is 162.2

Best Regards,:jester:
Quique

[Quiquesubway]

Dear Ed,
I should stick to the training. Therefore, i'm going out for 1hr easy, tomorrow's off and on Tuesday i'll do the 5K paced race at an average of 4:00 min per K.

Sorry i got distracted.

Quique

[TheEd]

grand Quique

[Quiquesubway]

I've been told that the race I wanted to make has been changed...it's a 5K and it's on a Saturday. I'll check the calendar and try to find a different race. I think there's one next Sunday, but it's too soon. My quadriceps still hurt from last Friday's run (hill running) and may not feel ready for it yet.

Regards,

Quique

[Quiquesubway]

i have been giving thought to the idea of running next Sunday's 10K, which by the way is International, Kenyan's will be here...

I'm gonna do it! I didn't do last week's speed works, instead went for long runs. Will run 1hr easy tomorrow, 400's on Wednesday, Fartleks on Friday and 10K on Sunday!

Guess everything will be fine!

[TheEd]

be careful not to run too fast in the 400's

TheEd

[Quiquesubway]

Total training time: 1hr 01.17
Warm-up 20 mins w/ 4 back to backs
10 X 400 w/ 1:00 R
1:29.57 w/ 57.61
1:29.90 w/ 57.90
1:30.41 w/ 56:56
1:29.67 w/ 56:13
1:30.70 w/ 58.73
1:30.68 w/ 57.56
1:29.89 w/ 52.60 *sip water
1:30.60 w/ 58.84
1:30.35 w/ 57.73
1:28.16
Cool-down 16:55

I falling asleep right now.

Abraham Rosa's Intl' 10K costs $15
There is a 5 miler @ $5--me and some buddies will be running there. Guess I should aim for 34-34:30 aprox

What do you think?

Cheers!

[TheEd]

enjoy

TheEd

[Quiquesubway]

Will do. Btw, will aim for 32 or less!
After next Sunday's race, i will train another 3 weeks and 1 more race. Guess then it will be ok to take a couple days off and start cool down phase...
Alright?