To run faster you first have to run fast.

[Tbae]

Having a go at Abi’s October Speed Challenge.

Great tips and advice from Abi and others, enjoying trying some stuff out but it’s a long wait to see any overnight improvement.

Recap of some of the tips,

wk1, +ve self talk and examine your data and know yourself and look for improvements.

Wk2, push yourself and think of all the benefits.Perseverance.

Wk3, awareness, mindfulness, concentration.Focus on faster breathing, pushing your arms quicker and faster light steps.

The above is just a flavour of what you will find on the marathon and running support Oct Speed Challenge.

Thought provoking for me who wishes to try and get into the 7-8 min/km band.

Going to concentrate hard on the advice and push each km individually to start with a 7 something. My circuit route has not been giving my km prompts from Strava and iPhone,but again enabled that.Gremlins.Don’t know how it gets disenabled in the first place.

Two weeks remaining and I would like to get into this 7-8 band target.

Then bring on mitochondria renewal with Get Fit in 6mins for a few weeks.

💥🏃‍♀️🏃‍♂️💥☄️

[mountaindreamer Graduate10]

Good luck, Tbae! I’m sure you can make it! 😃🏃‍♂️💥❤️ I found using the Podrunner podcasts at higher beats per minutes helped me boost my steprate and maintain it, which may help you. I found what I was roughly averaging in steps per min from app data, then gradually found podcasts slightly higher each time I ran.

Having been doing that for all my runs for a few weeks, I’m now trying to slow my non-Parkrun runs down to achieve optimum training pace - using the formula in the link below...

runnersworld.co.uk/rws-trai...

So as you try to speed up, I’m now aiming to slow right down! (Apparently those of us who run consistently at our tempo pace are just waiting to get injured...😖) Have sadly had to abandon my initial experiment with sallenson ’s suggested MAF/ “aerobic pulse rate” running, as I discovered I can’t currently run at all within my official aerobic pulse rate zone (even my warm up walk exceeds it!) But aiming to slow to my correct ”training pace” seems a good first step. 😊

[Tbae in reply to mountaindreamer]

Thanks MD hope you are good.

I will read your link with interest.

I hope you find something that is good for you.

Some of this stuff for me at my age just makes me laugh.I am just a trotting Teckie dinasaur 🦕trying to become a galloping gnome 🧙‍♂️🤔😂

One thing for sure the medical science behind mitochondria renewal/replacement and Vo2max increase is clear and that will do me.

In fact I think my new mantra is mitochondria renewal.🙈😂😂

Take care of you.💥🏃‍♀️💥👏👏

[mountaindreamer Graduate10 in reply to Tbae]

If you remember sallenson’s post here, Tbae...

healthunlocked.com/bridgeto...

...Then I’m not sure if I understood it, and the links to more info about this, correctly, but I think the theory behind going slow enough to keep your pulse in its aerobic zone is that, although you feel ridiculously slow and as if you aren’t making an effort to start with, you should at some point improve massively in the speed you can do and maintain with this pulse rate. As this is due to your aerobic fitness increasing, I assume that also means a big boost in VO2 max? So maybe your mitochondria in fact want you to go slower! 🤔

No idea - I think there are so many theories that we all just have to experiment and see what works for each of us! ❤️

[Tbae in reply to mountaindreamer]

Hi MD,

Thanks for your links and reminders.Very considerate of you.

The relevance of the pic for me, above, it was the 02/07/18 and last day of summer speed challenge, one and only time ever I had gone sub 40 mins for a 5k.Just happened to be on the same morning that the kids were returning to London and Dubai.

I hope you are good.

The running thing holds loads of opportunities but for me and fortunately no confusion or even choices.

For me “To run slower you first have to run slow” has no interest.🤔🙈😂

Not trying to influence anyone ,as you suggest we are all uniquely different and have different needs.

It is quite ironic however, that to address mitochondria renewal and run for life it is achieved by running for our lives.Fight or flight exertion.

So be it, eye balls out,and bring it on in some form.

Hope all is well with your family.

Take care of you.

💥🏃‍♀️💥👏👏

[roseabi in reply to mountaindreamer]

I am planning to discuss the use of technology to improve speed on next week's Speed Challenge post. I may bring up the subject of MAF, as I have noticed a few on here and Strava have been picking up the idea. I even had a go at running at MAF myself on Monday - do-able, although at the faintest whisper of a hill I had to walk 😊. I do like the idea of being fit enough to run faster at lower heart rates, although I'm not so keen on the dietary aspects of the MAF method.

[mountaindreamer Graduate10 in reply to roseabi]

Thanks for your reply roseabi . I feel like just a curious bystander with all these theories at the moment. I abandoned the MAF approach for today’s run, due to being completely unable to even run on the flat within that pulserate zone for now. 🙄❤️

I’ll be curious to see if that changes after I’ve been running for longer, but will not worry too much if not. All my pulse comes from a pacemaker, which boosts my pulse during exercise depending on how much movement of my arms is seen by a crystal in the pacemaker. So my pulse may not respond in the same way that a natural pulse does. Everything is an interesting experiment! 😂❤️

[roseabi in reply to mountaindreamer]

That is very interesting! You are amazing, and I'm looking forward to reading more about your adventures ❤️

[roseabi]

LOVE this - thank you so much, Tbae!!!

And what a gorgeous photo!!!!! xxx

[Tbae in reply to roseabi]

Thank you so much Abi for arranging all this and giving me the opportunity to flap my wings and maybe fly.

We all have different needs to get there, mine is to get quicker and longer and be healthier.

It was last day of summer speed challenge 02/07/18 and my one and only time sub 40 for a 5k.🙈😂

💥🏃‍♀️💥☄️👏👏

[BaddieThePirate Graduate10]

Great plan. Good luck. That 6 week thing was amazing. I'd forgotten about it. Thanks for the reminder!

[Tbae in reply to BaddieThePirate]

Thanks Baddie.

Yes the “Get Fit in 6mins” is simply an amazing piece of medical research and medical fact.

Well at least, I for one hope it is.

It’s a no brainer however you wish to approach the interval sprinting exertion.As recommended or other.

For mitochondria replacement or renewal it cannot be achieved without eyeballs out , fight or flight effort.

So for me to be looking at a running slower regime, in the light of the above video and also as a late to running senior Teckie 🦕 running slower is just of no interest to me.

I have had to watch the video through so many times, as a non medic,to appreciate its message.

Atb Baddie, 💥🏃‍♀️💥☄️👏👏

[Hidden]

Goodness, you have founded a dynasty! Beautiful (grand?) kids

[Tbae in reply to Hidden]

Thanks Flick.

Very blessed.

Did not think at 70 this was going to happen, then just like buses 4 came along.👍👏👏

💥🏃‍♀️💥