Proof that this chipmunk can shift when she needs to ..... 👍

[cheekychipmunks]

Ok it was only JogRunSprint and I only ran fast 12 x 10 seconds, but it can be done. Did I enjoy the sprints? Of course not! I loved the 30 second jogs though, and when JRS lady said I could start my cooldown, that’s what I did. A lovely “could go on for ever” jog. My favourite natural pace! 😅🏃‍♀️

But true to my promise, VRBs, I’m going to make JRS one of my regular weekly runs now, having slacked on speed work totally whilst working my way up to HM. Feel free to prod me. I don’t like it one bit! 😅😅

[UpTheStanley Graduate10]

Wow! 4 sets of 3 is more than I've ever done in a single session, and the fastest sprints are in the final set - that's awesome Cheeky

[cheekychipmunks Graduate10 in reply to UpTheStanley]

Thanks UTS, I guess I was just running fast to make it end sooner?! Argghh! 😩😅🏃‍♀️

[SaskAlliecat Graduate10 in reply to cheekychipmunks]

I do the same thing.....even when it is a time based interval 😂

[cheekychipmunks Graduate10 in reply to SaskAlliecat]

It helps somehow doesn’t it Sask? 😅😅

[Runsome Graduate10]

Great run cheeky your trusty snails seem to be getting left behind these days 🏃‍♀️🌪😊

[cheekychipmunks Graduate10 in reply to Runsome]

Ahh never fear, Runsome, they’re not far away! They love to accompany me but today I had to tell them to back off just a bit. They’re indispensable on my long runs! 🐌

[Runsome Graduate10 in reply to cheekychipmunks]

👍😀

[cheekychipmunks Graduate10 in reply to Runsome]

#butstillmuchslowerthanyou! 😅

[backintime Graduate10]

See that chipmunk go!!

[cheekychipmunks Graduate10 in reply to backintime]

😅😅😅😅 I’m cross there’s no chipmunk emoji, but this’ll have to do 🐿 🏃‍♀️

[backintime Graduate10 in reply to cheekychipmunks]

just put a picture of a tree - the chipmunk is probably up there

Is JogRunSprint an app?

[cheekychipmunks Graduate10 in reply to backintime]

Yes probably! 😅

Yes it’s a good app actually. You can programme your sets/intervals and there are voice cues which’ll play over your music if you use it. 👍

[Run46 Graduate10 in reply to cheekychipmunks]

Fab, thanks for the info Sometimes Speedy Chipmunk, I'll download that later 😁👍

[Dexy5 Graduate10 in reply to cheekychipmunks]

I just typed chipmunk and that’s what came out 🐿 . It does the same for a squirrel 🐿 . So feel free to use him cheeky

[cheekychipmunks Graduate10 in reply to Dexy5]

I shall Dexy, thanks! Cheekysquirrels doesn’t have the same ring, so I’ll use him as a chipmunk! 🐿😅

[GoGo_JoJo Graduate10]

Super speedy! 👍🏻😁

[cheekychipmunks Graduate10 in reply to GoGo_JoJo]

Thanks JoJo. Only for tiny bursts though! 😅

[GoGo_JoJo Graduate10 in reply to cheekychipmunks]

Doesn't matter, speed is speed, same as miles is miles 👍🏻😉

[AlMorr Ambassador Graduate10]

Good run for you Jill, you want someone to prod you, well I will do that in regards to your HM run, good luck for that.

[cheekychipmunks Graduate10 in reply to AlMorr]

Thanks Al! Although now I’ve already done the HM distance, any encouragement/prodding to make me faster is welcome! 😀

[UnfitNoMore Graduate10]

Great work... nice to know we have that gear to use occasionally. I’m going to try JRS after my HM. I love speed work (as soon as I’ve finished it 🤣) but have put all that on the back burner as I get to HM distance too, I think that’s the best way to go about increasing distance, once I’m there I’ll be working on pace for a while. Thanks for setting a good example for me to follow.

Happy running.

[cheekychipmunks Graduate10 in reply to UnfitNoMore]

Oh you’re more than welcome UNM. You and I sound like polar opposites running wise - I love long slow ones. But JRS is fun - once it’s over! 😅

[UnfitNoMore Graduate10 in reply to cheekychipmunks]

I like the short slow ones best 🤣 and I like seeing “short” get longer! 5 miles is now short, 1 mile was once long.

[cheekychipmunks Graduate10 in reply to UnfitNoMore]

Absolutely! I don’t find 10k scary at all now, which is something I’d never have imagined a few months ago. In fact, 10k is “almost” my new 5k. When I’m running fast however, anything over 10 seconds is uncharted territory! 🤦‍♀️😅🏃‍♀️

[UnfitNoMore Graduate10 in reply to cheekychipmunks]

There’s variations on fast... mine are a little complicated! If you’re into your sprint, 10 seconds is an excellent starting point, don’t forget that Olympic athletes can only do it for 40-50 seconds... and at top speed more like 20-25. I’ve got that wrong at parkrun a lot... 200m to go wasn’t in my sprint window last time I was there, so sprint was followed by almost having to crawl over the line 🤣. Currently I’m running my tempo at a pace just above comfortable, maybe not as fast as the designer of my plan would like, but it works for me... speed interval runs are improving, but I’m pleased that I only see one every 2-3 weeks 🤣

[cheekychipmunks Graduate10 in reply to UnfitNoMore]

I love your approach UNM. You know exactly what you need to do, and when, with fantastic results. 👊

I really am I DIY kind of runner. I did follow C25K and the Magic 10 pretty much to the letter, but beyond 10k I’ve been winging it entirely. I’m wayyyyyy too comfortable running slowly, but I’m proud to have run a HM. Now I’d like to be able to speed up just a tiny bit, hence the JRS winter promise to myself! 🏃‍♀️

[Sadie-runs Graduate10]

Bravo Cheeky! You are inspiring me! x

[cheekychipmunks Graduate10 in reply to Sadie-runs]

Gosh Sadie, that’s some accolade, inspiring someone as good as you! 👍😀🏃‍♀️

[Sadie-runs Graduate10 in reply to cheekychipmunks]

Oh don’t *blush*! Seriously good interval work = you put me to shame! x

[cheekychipmunks Graduate10 in reply to Sadie-runs]

Shame I can’t keep a decent pace up ordinarily Sadie! Your runs are so much quicker than mine. 🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️

[Sadie-runs Graduate10 in reply to cheekychipmunks]

The intervals will fix that! I won’t see you for dust, soon. 👍😊 I haven’t done an interval session for months, and training for my HM definitely messed with my capacity for speed! But ... I am going to work on that this winter. Much easier to go faster when it’s cold. 😁 xxx

[cheekychipmunks Graduate10 in reply to Sadie-runs]

Too true, that’s one of the (many) reasons I didn’t even try to run fast this summer. I just can’t do heat. Well I can and I do, but I’m painfully slow! Roll on winter (said nobody ever except runners!) 😅🏃‍♀️🏃‍♂️🥶

[Sadie-runs Graduate10 in reply to cheekychipmunks]

😂😂😂

[Dexy5 Graduate10]

I knew chipmunks 🐿 could go fast because I tried to keep up with one in Bristol in May!!!

Well Done to you. I must confess I only do 10 sessions in my programme so I have greatest respect, but what a low heart rate you have even when sprinting.

I t makes me giggle when doing JRS as it must look totally mad to anyone else.

[cheekychipmunks Graduate10 in reply to Dexy5]

Ahh but look who sped past the chipmunk when it realised it has gone off too quickly at Bristol Dexy! 🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️🐿

My heart rate is ridiculously low - it always has been!

I wasn’t alone on the common this morning and I had to try to avoid meeting anyone just before, during and after the sprints! I had my music on, but I know I sounded like a 🚂 😅😅😅

[Sandie1961 Graduate10]

Yay, well done Cheeky. Awesome sprinting and such a low max heart rate. I hate them too although my Fartlek wasn’t too bad. Yesterday Strava man said my latest split time was 5:36 at 7.5k😳 Don’t think I’ve ever gone that quick, especially not during a long run so I put it down to one of those occasional misfunctions 😂

[cheekychipmunks Graduate10 in reply to Sandie1961]

Now you ARE quick Sandie, and not just when doing intervals either! I’m like a greyhound - quick for a very short time only! Except I don’t have long lean legs like a greyhound - maybe a dachshund! 😅

[Sandie1961 Graduate10 in reply to cheekychipmunks]

😂😂😂

[SaskAlliecat Graduate10]

Great job cheeky! I'm thinking it's time to get some regular speed work in too. You're a great influence 😊

[cheekychipmunks Graduate10 in reply to SaskAlliecat]

I recommend JRS Sask, it’s fun and makes intervals manageable for me. I’d never run fast otherwise! 🏃‍♀️🏃‍♀️

[Irishprincess Graduate10]

Great stuff Munks! It always depends on who I imagine is chasing me as to how fast I can go. If it's something scary then that's good for the stats 🙀😮

[cheekychipmunks Graduate10 in reply to Irishprincess]

Oh that’s a good idea pretending you’re being chased IP! I know that the number of strides I take during the 10 seconds, so I count them down which helps too! 🏃‍♀️🏃‍♀️🏃‍♀️

[Irishprincess Graduate10 in reply to cheekychipmunks]

Axe murderers have their place 🙀🙀

[cheekychipmunks Graduate10 in reply to Irishprincess]

😱😱😱

[Run46 Graduate10 in reply to Irishprincess]

Lol, you joke but I did really well for a few minutes yesterday on a short run once I realised how dark it was getting and that I was pretty isolated! 😳

I reckon we'll all pick up our pace when the dark nights draw in 🦇

[Irishprincess Graduate10 in reply to Run46]

Haha 😂 I know, I can scare myself just going upstairs at night 🙄

[Run46 Graduate10 in reply to Irishprincess]

😂🤣

[Jell6 Graduate10]

Left those snails in your dust🐌🐌😊

[cheekychipmunks Graduate10 in reply to Jell6]

They returned to me during the jogs don’t worry Jell. I couldn’t abandon my snaily chums! 🐌🐌🐌

[TailChaser Graduate10]

Look at that heart rate cheeky! That’s amazing! And 12 lots? How can you do 12 lots? I struggle with 5. You are a demon runner cheeky!

Btw, on another subject here’s what I came up with for chipmunk... 🍟 🙏 ok...maybe not...😆

[cheekychipmunks Graduate10 in reply to TailChaser]

Phwoar chips! That’s what I’m talking about TC! 😋

My heart rate is crazy low, always. The only time it registers high is when my wrist is wet which affects my Garmin stats! It’s in the 30s overnight sometimes!

Thanks for calling me a demon runner TC! I just wish I could sustain decent speed for longer than 10 seconds at a time! 😅😅😅

[Elisabeth3 Graduate10 in reply to cheekychipmunks]

As far as I know 10 sec is standard. Is it not?

12 reps is brilliant!

[cheekychipmunks Graduate10 in reply to Elisabeth3]

Thanks! I assumed 4 x 3 sets of intervals was standard - maybe not! Still, I’ll continue with that many as penance for doing virtually no speed work over the summer at all! 🏃‍♀️🏃‍♀️

[Elisabeth3 Graduate10 in reply to cheekychipmunks]

Could be, 4x3 reps of intervals, the standard. It sounds quite a bit for me but I am not that advanced to know. 😉🏃

[Elisabeth3 Graduate10 in reply to TailChaser]

Chip munk, haha 😃

[Beachcomber66 Graduate10]

I think that I just saw a chipmunk fly past at supersonic speed........💫💫💫💫💫🚀🚀. ...ooops. no..it's cheeky. The big thing about those stats is not just the pace, but also the fact that your average heart rate was 111. That is one hell of a Diesel engine you have there cheeky. A marathon runner if ever I saw one 😈. Well done for confronting your demons..... amazing 👏👏👏👏👏🥇🥇

[cheekychipmunks Graduate10 in reply to Beachcomber66]

Thanks so much BC, you know how much I dislike running fast - I’m much more comfy running for hours and hours at a slow trot!

But it’s encouraging to know that my little chipmunk pins will carry me fast if necessary, so I’m going to make it a regular thing and see what happens. Maybe I’ll get even half as quick as you ...... nah, that’s silly talk! 😅😅😅

[Beachcomber66 Graduate10 in reply to cheekychipmunks]

I honestly think you could leave me in the dust if you wanted to Cheeky; you have loads of scope for increasing pace if you want to do it. The reality is that we all do what we like, just 'cos we can 👊😊

[cheekychipmunks Graduate10 in reply to Beachcomber66]

Which is why running is so exciting isn’t it BC? It’s always giving! 👍👏😀

I don’t think you need worry though - you’re super speedy and I can’t see myself turning into a gazelle any time soon! 😅

[Beachcomber66 Graduate10 in reply to cheekychipmunks]

Not worried about that! I would be delighted to see you speed by 🚀🚀🚀

[cheekychipmunks Graduate10 in reply to Beachcomber66]

I fear you might have a looooong wait though BC! 😅

[Stephen_UK Graduate10]

Impressive stuff indeed. Are you sure you aren’t the squirrel who sprinted past me the other day?!

[cheekychipmunks Graduate10 in reply to Stephen_UK]

Hahaha how long did it sprint for Stephen? If it was longer than 10 seconds I can guarantee I wasn’t that squirrel! 😅😅

[Sandraj39 Graduate10]

This looks great cheekchipmunks - I should do something like this once a week too. I do use fartleks sometimes to increase my pace but have not done any recently....food for thought there. Thanks.🙂

[cheekychipmunks Graduate10 in reply to Sandraj39]

It’s sort of fun Sandra - well not at the time, but it makes you feel awesome afterwards! I intend to do JRS once a week during the autumn/winter and see if my pace improves a bit. 😀

[Sandraj39 Graduate10 in reply to cheekychipmunks]

I assume this is an app? Might take a look...🙂

[cheekychipmunks Graduate10 in reply to Sandraj39]

Yes it’s an app. It’s good because you can customise the sets/intervals etc. Definitely worth a try. 👍

I swear I replied to this yesterday Sandra. So sorry! I probably pressed cancel, not send! 🙄🙄

[Sandraj39 Graduate10 in reply to cheekychipmunks]

No worries - you may have said it in one of the other replies. Thank you🙂

[BaddieThePirate Graduate10]

Well done, that's amazing! Keep it up 👍

[cheekychipmunks Graduate10 in reply to BaddieThePirate]

Thanks Baddie, yes I fully intend to keep it up now that the weather is cooler at last. 👍🏃‍♀️

[linda9389 Graduate10]

Nice one! I quite enjoyed intervals when I was doing HM training; they were only once every two weeks but added some variety abd felt like they must be doing some good too as they were so nasty 🙂

[cheekychipmunks Graduate10 in reply to linda9389]

Exactly Linda. No pain, no gain - and I was definitely in pain running those sprints. Dare I say I’m “almost” looking forward to next time? 😅😅

[JonathanP Graduate10]

Was worried you'd had a personality transplant Cheeky!😋

[cheekychipmunks Graduate10 in reply to JonathanP]

Hahahaha no worries there Jonathan, I’ll soon revert back to type! 🐌🐌🐌

[ktsok]

Oh my Lord, look at your heart rate! Mine goes higher than that walking upstairs to the loo, let alone running! At speed! Very good running chipmunk!

[cheekychipmunks Graduate10 in reply to ktsok]

I wouldn’t read too much into my heart rate ktsok - it’s always low, in fact overnight it can be in the 30’s! I took my BP at the GP surgery once and it was off the scale low - although I can confirm I was definitely alive! 😅

But thanks, I was pleased with how quickly my little pins can go when I force them to! 🏃‍♀️🏃‍♀️😀

[ktsok in reply to cheekychipmunks]

Very pleasing indeed. Well done, running fast is a different ball game entirely to the long slow plod!

[cheekychipmunks Graduate10 in reply to ktsok]

Oh yes it is. I’m not inclined to want to speed up naturally so having the app is compulsory for me. I just obey JRS lady! 🏃‍♀️🏃‍♀️🏃‍♀️

[misswobble Graduate10]

Well done. 🌪👍😃🏃‍♀️💥

I don’t like speed work, but it’s all grist to the mill, so better get it done 🙂

I have intervals today. It’s pouring it down out there and I’ve still got to take the dog for his afternoon walk 🙄. Moan moan moan 😁

They say it’s good for us. I do hope so 😃

[cheekychipmunks Graduate10 in reply to misswobble]

At least it’s not boiling hot for you today MW. There’s no way I’d have done JRS during the heatwave. Hope you “enjoy” your intervals! All good stuff! 👊🏃‍♀️