The Take it to the Bridge Winter Speed Chall... - Bridge to 10K

Bridge to 10K

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The Take it to the Bridge Winter Speed Challenge is GO!!! ๐Ÿคฉ

roseabi profile image
roseabi
โ€ข258 Replies

โ˜… WEEK 2 POST is up now: healthunlocked.com/bridgeto...

Hi everyone!!!

Welcome to the first week of the TAKE IT TO THE BRIDGE WINTER SPEED CHALLENGE!!!

SAVE this post to get email updates, and Follow me to receive an email when I write a new post! You can always unfollow me later ๐Ÿ˜Š (Check in your settings to make sure you have these email alerts enabled)

There's still time to join - comment below! Thereโ€™re 68 Challengers so far - can we make it past 70???

This Challenge will run for FOUR WEEKS, from Monday November 23rd to Sunday December 20th.

Here's what you do:

โ˜… PICK YOUR DISTANCE: 1 MILE or 1 KM.

NB - only ONE Speed Challenge per person, and only one result per week please!!! ๐Ÿ˜˜

โ˜… WARM UP before you start!

I've posted a couple of videos at the bottom to give you some ideas about dynamic warm ups. Most of the movements in them can be done indoors so you can save your outside time for running. After the dynamic movements, finish your warm up with a jog for a km or so - you certainly want to get past that Toxic 10 before hitting your speed challenge!!

โ˜… RUN your chosen distance AS FAST AS YOU CAN!!!

You do not need to run every week, just do whatever you can fit in.

โ˜… YOUR FIRST RUN GIVES YOU YOUR BASELINE TIME

I will calculate the change (increase or decrease) in the speed of each of your subsequent runs, compared to your baseline. I will present this in seconds, and also as a percentage.

โ˜… POST THE TIME IT TOOK YOU TO RUN YOUR CHOSEN DISTANCE (in min:sec) on my weekly posts in the comments!!!!!!!!!!!!!!!! Please note well: I WILL NOT LOOK AT YOUR TIMES ON STRAVA OR ANY OTHER WEBSITE, you must post them here on HealthUnlocked.

๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜Š

I will POST WEEKLY (Monday) updates, to collect your results, and put all the results into the spreadsheet, which you can view here:

docs.google.com/spreadsheet...

PLEASE NOTE: I will update the results - please do not request access to the spreadsheet!

Good luck, and have fun!!!!

roseabi xxx

November 23rd, 2020

--

WARM UP VIDEOS

This woman's a bit annoying, but you can always have the sound off ๐Ÿ˜Š youtu.be/R6wTTxonPM0

This video has an arm warm-up, and a couple of running drills: youtu.be/dB5W4LZf0JU

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roseabi profile image
roseabi
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258 Replies
โ€ข
JoePhoto profile image
JoePhotoGraduate10

I'm on it, please!๐Ÿ˜ฌ๐Ÿ˜†

roseabi profile image
roseabi in reply to JoePhoto

Gotcha - welcome to the Challenge!!

JoePhoto profile image
JoePhotoGraduate10 in reply to roseabi

๐Ÿ‘๐Ÿ˜ฌ๐Ÿ˜…

roseabi profile image
roseabi in reply to JoePhoto

It'll be fun xxx

7.06 over a km ...a record for me already!

roseabi profile image
roseabi in reply to

Woohoo - awesome! And our first result ๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜Š

nowster profile image
nowsterGraduate10

I've just got back from doing it. I'll write up properly in C25K forum later. A glorious day but with a chilly wind. That was knackering! I started far too fast and faded at the end of the kilometre.

Garmin says: 4'50", with a peak pace of 3'36"/km, fading to 5'50"/km at the end.

Strava says: 4'48" based on the same data.

It's a personal record, beating my previous PR of 5'32".

Let's go with Garmin at 4'50" for 1km.

roseabi profile image
roseabi in reply to nowster

Fabulous!!!! Well done xxx

UpTheStanley profile image
UpTheStanleyGraduate10 in reply to nowster

You may well have started too fast, as I always do, but I think you can ignore the "peak pace" if it's right at the start - my Garmin gave me a peak of 2'53"/k after about 20 secs this morning, against an average of 4'30" over my mile ... 2'53" is about 17 secs for 100m, and though I can probably do that once, I'd then have to lie down for an hour or so :-) , not run another 1500m!

nowster profile image
nowsterGraduate10 in reply to UpTheStanley

The peak was from the graphs in the app afterwards. There was a distinct wedge shape to the pace graph over the kilometre. I wasn't looking at the watch at the start, only towards the end to see how much distance I had left to cover. (I misjudged the distance, ran out of straight road and had to continue by running round a large roundabout.)

UpTheStanley profile image
UpTheStanleyGraduate10 in reply to nowster

Yeah, I was talking about the graphs too .... the fastest instantaneous speed readout I saw on the watch during the run was 3'45" right at the start (I do sneak a look after about 50 paces in case I've gone mad) but I think it needs about 30 secs to settle after a start or an about turn

Whoops I nearly missed the ๐ŸšŒ on this one roseabi ๐Ÿคซ. If there's any spare seats for a little-un..... May I squeeze onboard, twas fun the last time out, and given the current climate any excuse to run is a good one in my I reckon ๐Ÿ‘

Oh and the 1klm will be perfect ๐Ÿค“

roseabi profile image
roseabi in reply to

Yay! Welcome to the posse - you are our 70th challenger! xx

Save the post for email updates!

in reply to roseabi

Super stuff thanks roseabi trainers on and laced up I'll get a mark on the board tomorrow after what I thinks gonna be a slightly ๐Ÿฅถ nightshift ๐Ÿ˜ฌ

roseabi profile image
roseabi in reply to

Eek! Hope it goes ok!!Enjoy your speedy 1km xx

Week7 profile image
Week7Graduate10

I'd love to give this a try if that's ok.Currently getting slower over 5k so hopefully it will give me a boost!

Either way it's time for an additional challenge!

roseabi profile image
roseabi in reply to Week7

Awesome - gotcha!

JonathanP profile image
JonathanPGraduate10

Killed two birds with one stone this morning by doing the speed challenge as the 2nd km of my 5k, thus enabling a good warm-up and a lengthy warm-down. Had a bit of an upper hamstring twinge before I started so didn't push it too much, thus enabling plenty of room for improvement!๐Ÿ˜€ So my baseline is 5.28 - thanks roseabi.๐Ÿ‘

roseabi profile image
roseabi in reply to JonathanP

Fantastic work!!Keep yourself aware of that hamstring xxx

Roxdog profile image
RoxdogGraduate10 in reply to JonathanP

Watch that upper hamstring - I had an upper hamstring injury in late spring and although it's largely sorted out, it still niggles now and then. There are loads of useful exercises for it, but I expect you know about them.

JonathanP profile image
JonathanPGraduate10 in reply to Roxdog

Thanks RD - I had something very similar this time last year and it stopped me running for 5 weeks, hence my caution. Yes still doing the exercises and targeted warm-up stretches!๐Ÿ‘

Roxdog profile image
RoxdogGraduate10 in reply to JonathanP

Stopped me for a similar period of time. Sitting for any length of time exacerbates it I find. I'm getting another physio appointment soon as it's impacting on my long runs.

JonathanP profile image
JonathanPGraduate10 in reply to Roxdog

I hope that will be helpful๐Ÿคž

Ethelbert profile image
EthelbertGraduate10

Just done it, 6 minutes dead on, over half a minute faster than my previous PB for 1k :)

Oh, and my Spotify playlist came up trumps with Keep on Runnin' (by Y & T) coming on for that very kilometre!!

roseabi profile image
roseabi in reply to Ethelbert

Amazing!! Well done xxx

Ethelbert profile image
EthelbertGraduate10 in reply to roseabi

Thanks - amazing is about right, as I was actually somewhat amazed!

roseabi profile image
roseabi in reply to Ethelbert

Keep on running ๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜Š

Catwise profile image
CatwiseGraduate1060minGraduate

7.00 for 1 km.

roseabi profile image
roseabi in reply to Catwise

Well done!!

Cowladyrunning profile image
CowladyrunningGraduate10

๐Ÿ˜Š great.... I'm hoping to run tomorrow ๐Ÿ‘

Cowladyrunning profile image
CowladyrunningGraduate10 in reply to Cowladyrunning

roseabi I did 5.13, which was a surprise. I may be the only member to go backwards over the 4 weeks ๐Ÿ˜‚

roseabi profile image
roseabi in reply to Cowladyrunning

Great stuff!!!

coggerjogger profile image
coggerjoggerGraduate10 in reply to Cowladyrunning

wow, Those Welsh hills have certainly been doing the trick. Well done.๐Ÿ˜‹

Cowladyrunning profile image
CowladyrunningGraduate10 in reply to coggerjogger

Thank you!!

Dexy5 profile image
Dexy5Graduate10 in reply to Cowladyrunning

I doubt it cowladyrunning. ๐Ÿ˜‚๐Ÿ˜‚

TailChaser profile image
TailChaserGraduate10 in reply to Dexy5

Took the words out of my mouth Dexy!

Cantstopmenow profile image
CantstopmenowGraduate10

Can I join too please? X

roseabi profile image
roseabi in reply to Cantstopmenow

Absolutely xxx

RunBrianRun profile image
RunBrianRunGraduate10

Iโ€™d like to post 4.05 as the last km in my 5k run yesterday, roseabi . Does the 1k have to be run over the same course each time?

roseabi profile image
roseabi in reply to RunBrianRun

It would be very sensible to run the same course each time if you can - otherwise you cannot properly compare your results. If it's not possible you should try and run as similar a course as possible xxGreat result, well done!!!

RunBrianRun profile image
RunBrianRunGraduate10 in reply to roseabi

Ok. Thanks. ๐Ÿ‘Iโ€™ll try and extrapolate that last km from strava and use that.

UpTheStanley profile image
UpTheStanleyGraduate10 in reply to RunBrianRun

Cracking run that Brian, and for the last k in 5 - wow!!

RunBrianRun profile image
RunBrianRunGraduate10 in reply to UpTheStanley

Thanks UTS. ๐Ÿ˜€ It was one of those weird unexpected fast runs. Especially as the previous day I could barely scrape a 30 minute 5k. Who knows why? ๐Ÿคทโ€โ™‚๏ธ

Jonno34 profile image
Jonno34Graduate10

I did 6.17 over 1k today, hardest thing was slowing down after. Did it on run 2 of a 5k. Will do same section and course next week even though there is a bridge which adds about 7 seconds, not that I am taking this seriously. Decent 5k time for me which after a few bad months of injury and health issues I was happy about.

roseabi profile image
roseabi in reply to Jonno34

That's fantastic, well done!!!

PhoenixRise profile image
PhoenixRiseGraduate10

Hi ๐Ÿ™‹โ€โ™‚๏ธ roseabi! Iโ€™ll write up a proper review later but can I clock my baseline for 1K at 4:38 please? Thanks ๐Ÿ™๐Ÿป

roseabi profile image
roseabi in reply to PhoenixRise

Certainly can! Great work!!!!

Hedgehogs123 profile image
Hedgehogs123Graduate10 in reply to PhoenixRise

That is fantastic, no way would I ever get close to that, well done!!!๐Ÿ˜๐Ÿ˜๐Ÿƒโ€โ™€๏ธ๐Ÿƒโ€โ™€๏ธ๐Ÿ†๐Ÿ†

Dexy5 profile image
Dexy5Graduate10

Oh I do love the speed challenge (Afterwards).

I followed the 4 minute warm up, and as you say Roseabi, itโ€™s better with the sound off once youโ€™ve listened to it once. But I think I really felt the difference so that will become a regular warm up for me.

Today was a chilly southerly wind but we determined it was better running east for the challenge, especially as it was less busy. We did a nice little warm up jog 1km at 7:48 pace, and then @upthestanley went to his start point because he was doing the mile. I took off my long sleeved top, tied it round my waist, leaving my short top on. Started running and then clicked the watch on once Iโ€™d got to full speed. As usual I started far too fast (4:40??!!) , so gradually reduced to nearly 6:0 pace and then finished well in the final minute.

It was much busier than when weโ€™ve done the challenge before but I managed to avoid the dogs on ever extending leads and pre-schoolers on bikes.

Iโ€™m pleased to announce a first run of .......drum roll.....,.. 5:38.4

Wow! I didnโ€™t think Iโ€™d get close to my PB of 5:36 in challenge of July 2019 but I did.

I jeffed back to UTS in coffee and bacon bap queue with a big grin on my face.

Have fun everyone and See you next week ๐Ÿ˜€

roseabi profile image
roseabi in reply to Dexy5

Wow, well done Dexy!!!! xxx

Dexy5 profile image
Dexy5Graduate10 in reply to roseabi

Hopefully it wonโ€™t be the fastest in week 1 like last time.

JonathanP profile image
JonathanPGraduate10 in reply to Dexy5

Very impressive Dexy - I like the full speed start approach!

Dexy5 profile image
Dexy5Graduate10 in reply to JonathanP

Yes, a good tactic I think. I couldnโ€™t have done that speed as part of a 5k like you though.

RunBrianRun profile image
RunBrianRunGraduate10 in reply to Dexy5

Well done Dexy! A great start to the challenge ๐Ÿ‘๐Ÿ’ช๐Ÿ‘๐Ÿ‘๐Ÿ‘

Dexy5 profile image
Dexy5Graduate10 in reply to RunBrianRun

Thank you BrianUK. And how did you do 4:05 after a 4k??

RunBrianRun profile image
RunBrianRunGraduate10 in reply to Dexy5

It was downhill ๐Ÿ˜‚

Dexy5 profile image
Dexy5Graduate10 in reply to RunBrianRun

๐Ÿคฃ๐Ÿคฃ

Hedgehogs123 profile image
Hedgehogs123Graduate10 in reply to Dexy5

OMG amazing time!!!!๐Ÿƒโ€โ™€๏ธ๐Ÿ˜๐Ÿ†๐Ÿ†

Dexy5 profile image
Dexy5Graduate10 in reply to Hedgehogs123

Thanks, I am rather amazed myself, but hope I can keep it up next week

UpTheStanley profile image
UpTheStanleyGraduate10

Hi Abi

7'16" for a mile this morning, which I reckon is 4'31"/k pace, and an actual 4'31" for the first k, compared with a 1k PB of 4'07" last time you challenged us. So I will go for the mile each week ....... a helpful wind today, but not the gale which accompanied the 1k PB.

Onwards and upwards!

roseabi profile image
roseabi in reply to UpTheStanley

That's amazing - well done!!!!!!!

JonathanP profile image
JonathanPGraduate10 in reply to UpTheStanley

Excellent for a mile UTS!

RunBrianRun profile image
RunBrianRunGraduate10 in reply to UpTheStanley

Yep, and thatโ€™s another great start to the challenge UTS. What time are you hoping for this time round?

UpTheStanley profile image
UpTheStanleyGraduate10 in reply to RunBrianRun

Seven fifteen and a half?

SueAppleRun profile image
SueAppleRunGraduate1060minGraduate

1k Sola 8.15 Willow 9.43 Itโ€™s a starting point

roseabi profile image
roseabi in reply to SueAppleRun

A great start! xxx

coggerjogger profile image
coggerjoggerGraduate10

Hi there roseabi. My time today was a s-l-o-w 7 minutes 56 for my 1km. I was trying honest . My excuse is age and a head wind. I am being positive and thinking that this is at least a good base line to try to make an improvement!๐Ÿ˜‡

roseabi profile image
roseabi in reply to coggerjogger

Absolutely! Well done!!!

Cowladyrunning profile image
CowladyrunningGraduate10 in reply to coggerjogger

Well done! ๐Ÿ‘๐Ÿ™‚

triumph-tiger profile image
triumph-tigerGraduate10

5:41 for me for 1km today. According to Strava thats my 3rd fastest 1km, so not a bad start, but should be room for improvement ๐Ÿ˜Š (though guess my previous best may have been downhill!)

roseabi profile image
roseabi in reply to triumph-tiger

Fabulous work!!!

Birdlady64 profile image
Birdlady64Graduate10

A bit annoying?...I do some of that stuff anyway as part of my normal warm-up, but less reps. I didn't see any reason to change anything for this run - no jinxes here!

The middle km of a 4.5 k interval workout - 1k warmup, 0.5k recovery, 1k run, 0.5k recovery and jeffing the 1k cooldown. I must have got a bit carried away on my cooldown as when I stopped my watch it read 4.9km.

Anyway 6.21, beating my previous PB by 42 seconds.

Quite happy with that! ๐Ÿ˜ƒ

roseabi profile image
roseabi in reply to Birdlady64

Well I thought she was! ๐Ÿ˜„

Sounds like a great workout, and congratulations for the time - brilliant!!!

Birdlady64 profile image
Birdlady64Graduate10 in reply to roseabi

I turned the sound off after about 10 seconds! ๐Ÿ˜‚

roseabi profile image
roseabi in reply to Birdlady64

LOL!

roseabi profile image
roseabi in reply to roseabi

... I do apologise ๐Ÿคฃ

Birdlady64 profile image
Birdlady64Graduate10 in reply to roseabi

sarcasm doesn't translate very well here does it? I should have italicised or something....

roseabi profile image
roseabi in reply to Birdlady64

'Tis very tricky ๐Ÿ˜Š

Cmoi profile image
CmoiGraduate10 in reply to Birdlady64

I wanted to punch her after about 10 seconds! ๐Ÿ‘Š๐Ÿ‘ฟ๐Ÿคฃ

Birdlady64 profile image
Birdlady64Graduate10 in reply to Cmoi

๐Ÿ˜‚

RunBrianRun profile image
RunBrianRunGraduate10 in reply to Cmoi

๐Ÿคฃ

coggerjogger profile image
coggerjoggerGraduate10 in reply to Birdlady64

Wow. well done.

Birdlady64 profile image
Birdlady64Graduate10 in reply to coggerjogger

Thanks. I think I surprised myself with this one!

Jools2020 profile image
Jools2020Graduate10 in reply to Birdlady64

Wow, yes - impressive! ๐Ÿ‘๐Ÿ‘

Birdlady64 profile image
Birdlady64Graduate10 in reply to Jools2020

Thanks Jools

Blackberrypie profile image
BlackberrypieGraduate10

5:01 for my km.

roseabi profile image
roseabi in reply to Blackberrypie

Well done!!!

Jiveblue profile image
JiveblueGraduate10

Hi rises I. Thanks for organising this as it helped give me some focus today. Garmin has my last km out of 5 at 6:26 so please record that time for me. But.... Iโ€™ll really have to pull out the stops to improve much on that! ๐Ÿฅต๐Ÿƒ๐Ÿปโ€โ™€๏ธ๐Ÿ‘๐Ÿป

roseabi profile image
roseabi in reply to Jiveblue

Well done!!! You can do it xxx

Just quickly wasn't sure if you wanted our times here or not roseabi but I've a 5.07 for today's klm thanks ๐Ÿ™‚

roseabi profile image
roseabi in reply to

Great work!!! Yes, just post your results on the latest post xxx

Hedgehogs123 profile image
Hedgehogs123Graduate10 in reply to

Wow great time!!๐Ÿƒโ€โ™€๏ธ๐Ÿ˜

Oldgirlruns profile image
OldgirlrunsGraduate10

Hi roseabi, I donโ€™t think I intended to start my challenge this morning but... Did some warm ups, weird lady but good exercises, brisk walk down to my usual start point and did, for me, a brisk first km at 9:20. Then off I went at a swiftish OGR 2nd km of 8:43 and thatโ€™s what Iโ€™m posting please! A PB for me - All I have to do now is repeat - gulp!

JonathanP profile image
JonathanPGraduate10 in reply to Oldgirlruns

Go OGR!๐Ÿ‘๐Ÿ˜€

Oldgirlruns profile image
OldgirlrunsGraduate10 in reply to JonathanP

Thank you JP!

roseabi profile image
roseabi in reply to Oldgirlruns

Awesome!!!! You can do it xxx

Dexy5 profile image
Dexy5Graduate10 in reply to Oldgirlruns

Brilliant Oldgirlruns. You can do it! ๐Ÿƒโ€โ™€๏ธโšก๏ธ

Oldgirlruns profile image
OldgirlrunsGraduate10 in reply to Dexy5

Puff, puff!

TailChaser profile image
TailChaserGraduate10 in reply to Oldgirlruns

๐Ÿ‘๐Ÿ‘๐Ÿ‘๐Ÿ‘ Fab OG!

Oldgirlruns profile image
OldgirlrunsGraduate10 in reply to TailChaser

Thanks TC!

RacingintheStreet profile image
RacingintheStreetGraduate10

7:01 , Iโ€™m no speedy gonzalez but that was my PB ๐Ÿ˜ƒ๐Ÿƒ๐Ÿปโ€โ™€๏ธ

roseabi profile image
roseabi in reply to RacingintheStreet

Amazing!!!!

JayJay_ profile image
JayJay_Graduate10

My fast (for me) km was 6:28 .... hope Iโ€™ve left room for improvement ๐Ÿ˜Š

roseabi profile image
roseabi in reply to JayJay_

Fabulous!!!

Roxdog profile image
RoxdogGraduate10

Morning! A little later in the week than planned, I've done my first faster 1k. Did it in 6.43 minutes. That was the fastest I could do to keep it up over that distance. Interesting and fun!

roseabi profile image
roseabi in reply to Roxdog

Morning! And well done!!! xxx

Roxdog profile image
RoxdogGraduate10 in reply to roseabi

Thank you for all your work setting up this challenge - it was just what I need right now!

roseabi profile image
roseabi in reply to Roxdog

It's a pleasure! I've never had such a big group for a challenge before ๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜Š

Slothgoesrunning profile image
SlothgoesrunningGraduate10

Oh go on then - sign me up! Goodness knows I will need to be up early to attempt this without any poor unsuspecting witnesses en route ๐Ÿ˜‚

Slothgoesrunning profile image
SlothgoesrunningGraduate10 in reply to Slothgoesrunning

1k please

roseabi profile image
roseabi in reply to Slothgoesrunning

Gotcha! Welcome to the Challenge xxx

Hedgehogs123 profile image
Hedgehogs123Graduate10

My first attempt at 1km -Hiya, well the NRC app always gives me a slower pace than my watch, and my watch says 6mins 2secs at 6.09pace so I'm going with that!!๐Ÿƒโ€โ™€๏ธ๐Ÿƒโ€โ™€๏ธ๐Ÿ˜

A massive thank you for organising this , it's brilliant, I love a challenge!!

roseabi profile image
roseabi in reply to Hedgehogs123

Edited: sorry, gotcha! 6:02 - excellent work!!!

Hedgehogs123 profile image
Hedgehogs123Graduate10 in reply to roseabi

Thank youI got a bit confused there and went to check my results again! ๐Ÿ˜๐Ÿƒโ€โ™€๏ธ

roseabi profile image
roseabi in reply to Hedgehogs123

Sorry about that!And I'm so glad you're enjoying the challenge, it's great fun to have all these people surprising themselves ๐Ÿ˜

Dexy5 profile image
Dexy5Graduate10 in reply to Hedgehogs123

Thatโ€™s pretty fast for a hedgehog ๐Ÿฆ”โšก๏ธ

Hedgehogs123 profile image
Hedgehogs123Graduate10 in reply to Dexy5

Haha you'd be surprised how fast they can move!!! I look after them for Hedgehog Welfare in my area, and you have to make sure you keep the hutches closed when you change food etc, I've lost one from being speedy!!! ๐Ÿ˜๐Ÿƒโ€โ™€๏ธ๐Ÿฆ”๐Ÿฆ”

roseabi profile image
roseabi in reply to Hedgehogs123

Aw!! ๐Ÿ˜๐Ÿ˜๐Ÿ˜

Dexy5 profile image
Dexy5Graduate10 in reply to Hedgehogs123

Lovely ๐Ÿ˜Š ๐Ÿฆ”

achooo profile image
achooo

Surprised myself and managed 4m50 (for 1km) which is a new pb for me!

roseabi profile image
roseabi in reply to achooo

Awesome!!!

51mc profile image
51mcGraduate10

First 1k completed in 5.57 secs, plenty of room for improvement!

roseabi profile image
roseabi in reply to 51mc

Great stuff!!! xxx

roseabi profile image
roseabi

Hope y'all have spotted this post!Hidden Blossom- Boss1973 Catho78 colinla DottyF Floss66 Forest_Run_Beginner Frizzbomb67 Lifluf Lilywood Littleoyellow LottieMW LurcherMum MissTwiggy

roseabi profile image
roseabi in reply to roseabi

NetCadet Outdoorsy19 Runforpleasure Sholby ShufflingShepherdess SmilingTortoise1 Week7 Yogamaz

SmilingTortoise1 profile image
SmilingTortoise1 in reply to roseabi

Hi Roseabi, I should be able to get out Friday afternoon. Hope that's not too late!

roseabi profile image
roseabi in reply to SmilingTortoise1

No not at all! xxx

SmilingTortoise1 profile image
SmilingTortoise1 in reply to roseabi

Thanks Roseabi. Just managed to do 1 km in 5:25. I'm really chuffed as I'm not a speedy runner ๐Ÿ˜ŠHoping that my times don't slow over this challenge ๐Ÿคช

roseabi profile image
roseabi in reply to SmilingTortoise1

Well done!! Let's see what you can do!! ๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜Š

in reply to roseabi

Iโ€™ll be out this PM ๐Ÿ‘

Forest_Run_Beginner profile image
Forest_Run_BeginnerGraduate10 in reply to roseabi

Thanks roseabi, I started the week with a migraine unfortunately so I plan to do my attempt on Friday ๐Ÿคž๐Ÿƒโ€โ™€๏ธ๐Ÿ˜ฌ

roseabi profile image
roseabi in reply to Forest_Run_Beginner

Sorry to hear that! Take care of yourself xxx

Forest_Run_Beginner profile image
Forest_Run_BeginnerGraduate10 in reply to roseabi

Thank you, I'm starting to feel a little better so hoping to go out tomorrow as didn't get out this morning again. I'm not expecting anything very fast but it gives me plenty of room for improvement. ๐Ÿคž

MissTwiggy profile image
MissTwiggyGraduate10 in reply to roseabi

Hi Roseabi Managed to get my run done this morning : as its the 1st day I've managed to get out on my own without 'the other half' slowing me down - roll on next week when he goes back to work ๐Ÿ˜œ

1k time today was 6:15

roseabi profile image
roseabi in reply to MissTwiggy

Sorry I missed this! Well done!!!!!

Charlies1 profile image
Charlies1Graduate10

The challenge is to โ€œrun as fast as you canโ€. I have a confession to make โ€“ I donโ€™t know how!! I know it seems crazy โ€“ because everyone knows how to run faster - donโ€™t they? You just run โ€œfasterโ€.

During C25K, I recorded some of my fastest times when I tried to adopt a relaxed, easy running style โ€“ it felt slower and less effort, but my times were quicker than when I was trying to push myself! Iโ€™ve done quite a bit more running since, but mainly focused on stamina, so I still havenโ€™t worked out how to achieve my fastest pace.

Iโ€™m going to use the speed challenge as a bit of an experiment โ€“ to try different styles & see what produces my best pace. For my first run, I just tried to run fast. For my second, Iโ€™ll try to recreate the easy running style โ€“ to see if that still produces good results. And for my final runs, I will try to focus on other aspects โ€“ maybe cadence/steps per minute for one of them.

Does anyone have any advice or suggestions on what techniques I should try out to speed up?

My โ€œjust run fastโ€ time was 5:18 (PB)

roseabi profile image
roseabi in reply to Charlies1

Hi! Well done!!!

When we TRY to run fast what generally happens is, unless we are really well-paced, we start off at a pace that we cannot maintain for very long. Here is a link to a screenshot of a graph of my pace in min/km for one of my runs where I have attempted a fast 1 km:

drive.google.com/file/d/16D...

You can see pretty clearly how I started off fast and my pace tailed off ๐Ÿ˜‚

Your C25K runs were much longer in duration than your fast 1 km, so I would think this effect would have been very much enhanced. You wore yourself out by trying to push yourself from the beginning of the run so that by the end of it you were probably going pretty slowly by comparison. When you paced yourself by relaxing and no doubt keeping a 'conversational' pace, your overall pace for the run ended up actually being faster. The observations that you have made about your "easy running style" are brilliant, and will help you go far as a runner - great work!!

But pace is relative to the distance you are trying to run and how long it takes you. So when you are pushing yourself for a fast 1 km, which only takes you around 5 minutes, you may well find that even if your pace does drop towards the end, you will still be running faster overall. Only one way to find out though! ๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜Š

As for techniques, you are already on the right track by observing your own posture and gait, and by running longer and further. You can incorporate intervals workouts, hill running, and hill intervals into your runs to train for speed. Also, to get faster over the longer distances stamina becomes more and more important, so again you are definitely on the right track!

Also, going back to my 1 km attempt, using the knowledge I got from analysis of my run, I can try to run faster by not allowing my pace to drop like that!

nowster profile image
nowsterGraduate10 in reply to roseabi

Your graph echoes my own from Monday, with the exception that mine had a much straighter line from blistering start to much slower end.

Birdlady64 profile image
Birdlady64Graduate10 in reply to roseabi

Interesting...

By way of contrast, my graph looks nothing like that at all. Apart from a period towards the end, the first 0.3km is the slowest and the final 0.25k is the fastest. How did that happen?

roseabi profile image
roseabi in reply to Birdlady64

Possibly you need more of a warm up - increase your warm up jog by a half km and include some very short sprints at the end of the warm up to get your legs turning over ready for your speed attempt.

Birdlady64 profile image
Birdlady64Graduate10 in reply to roseabi

Thanks for that advice. I did a 1k slow jog to warm up but I might try including some short sprints as well next week. I also didn't start off too quickly as I had no idea how fast I could go or how long I could sustain it. Looking forward to next weeks attempt!

roseabi profile image
roseabi in reply to Birdlady64

Ah well, there is that too! Don't hold back ๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜Š

Birdlady64 profile image
Birdlady64Graduate10 in reply to roseabi

The stats indicate I started out at my previous PB pace, but definitely no holds barred next week๐Ÿ’ช

Charlies1 profile image
Charlies1Graduate10 in reply to roseabi

Hi roseabi, Thanks for your detailed reply. I don't think the difference is just due to my pace tailing off - I think my running technique varies, and is sometimes more efficient (and hence quicker) when running relaxed and easy. Can I repeat that technique on the next 1km run? As you say: Only one way to find out! ๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜Š

Hedgehogs123 profile image
Hedgehogs123Graduate10 in reply to roseabi

This information is so valuable and makes perfect sense! I was trying to figure why I can do a 1km run in 6 mins and yet still haven't managed a sub 30mins for a 5km which is driving me mad. So I'm doing longer runs at the weekend, ie 10km and some shorter faster runs during the week so hopefully I will increase my stamina. No hills where I live sadly.,๐Ÿƒโ€โ™€๏ธ๐Ÿƒโ€โ™€๏ธ๐Ÿ˜

UpTheStanley profile image
UpTheStanleyGraduate10 in reply to Hedgehogs123

Clearly you can't expect to maintain your 6'00"/k pace for ever - that would take you to a marathon in just over 4 hours! This handy calculator runsmartproject.com/calcula... suggests that if you can run 1k in 6 minutes, you might expect to get to 5k in 33'37" (6'43"/k pace) and 10k in 69'58" (7'00"/k).

roseabi profile image
roseabi in reply to Hedgehogs123

If you're really keen stairs are a good substitute for hills!

UpTheStanley profile image
UpTheStanleyGraduate10 in reply to Charlies1

Surprisingly, not everybody seems to know that to run faster you have to run faster. You do ๐Ÿ‘, so you're ahead of the game! Lots of people seem to think that to run faster, you have to run further, slower. While this certainly makes it possible, it doesn't make it happen. To make it happen, you have to increase cadence or stride length, or both, and obviously you can only do this over shorter distances to begin with. Which is why an occasional speed challenge over a shorter distance (thanks roseabi ) can bring that sought-after improvement in PBs over the longer ones - it teaches your legs that they can go round faster, or stride out further. Long slow plods just don't do that (though they do do lots of other good things ๐Ÿ˜€).

Charlies1 profile image
Charlies1Graduate10 in reply to UpTheStanley

Thanks UpTheStanley. Yes, I really appreciate roseabi setting up the speed challenge - very useful for beginners such as myself to try something different and learn from the experience. Until now, I've struggled to include speed / intervals during a longer run and I have tended to avoid any hills, but the speed challenge has helped & I will try to include both in my running from now on. And thanks for posting the speed calculator above - it is really useful.

David_G profile image
David_G

Hi roseabi can I post a time of 5:51 for this week please? Iโ€™m going to use the fastest 1K time from a run of at least 5K each week๐Ÿƒโ€โ™‚๏ธ It seems a bit bizarre but that will help me carry on with my LEJOG challenge while not running fast too regularly๐Ÿ˜Š

roseabi profile image
roseabi in reply to David_G

Hi David, well done!!As I mentioned to BrianUK, it would be better to use the same 1 km each time to be able to compare your runs properly. But this is your challenge of course! And it could well be that your fastest km happens at the same place in your runs anyway ๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜Š

David_G profile image
David_G in reply to roseabi

Thanks Roseabi, I always aim to run the last km of my runs at the fastest pace, so thatโ€™s what Iโ€™ll be using. Most of them are over 5K so Iโ€™m comparing like with like every week๐Ÿ˜Š

roseabi profile image
roseabi in reply to David_G

Good stuff!

Slothgoesrunning profile image
SlothgoesrunningGraduate10

First run done on speed challenge with average speed achieved 6.4/km

roseabi profile image
roseabi in reply to Slothgoesrunning

Do you mean that your 1 km took you 6 minutes and 4 seconds?

Slothgoesrunning profile image
SlothgoesrunningGraduate10 in reply to roseabi

I think I had better do this again later in the week and just use the stop watch ๐Ÿคฆโ€โ™€๏ธ

roseabi profile image
roseabi in reply to Slothgoesrunning

Not necessarily! How were you measuring the run?

Lifluf profile image
LiflufGraduate10

Hi Roseabi. So far so good - 1k in 6m 47s.

roseabi profile image
roseabi in reply to Lifluf

Awesome!!!

Katnap profile image
KatnapGraduate10

Off to a flying start! 1 mile in 6m23s - a new PB by 7s

๐ŸŽ„๐Ÿฑ Xmas Katnap ๐Ÿฑ๐ŸŽ„

roseabi profile image
roseabi in reply to Katnap

Wowsers!!!

UpTheStanley profile image
UpTheStanleyGraduate10 in reply to Katnap

Oh wow! I signed up for a mile to keep you company - and youโ€™ve just vanished over the horizon ๐Ÿƒโ€โ™‚๏ธ ......... ๐ŸงŽโ€โ™‚๏ธRespect!

Youth will have its day๐Ÿ˜€

Katnap profile image
KatnapGraduate10 in reply to UpTheStanley

Big 5 O next year so not that youthful! ๐Ÿคฃ

UpTheStanley profile image
UpTheStanleyGraduate10 in reply to Katnap

That depends on your viewpoint, kid - I can just about remember that day in 2001 ๐Ÿ˜ข.

Perhaps I can persuade roseabi to age-grade us - not that this is in any way competitive, of course ๐Ÿ˜€.

Are you still keeping ahead of second kitten?

Katnap profile image
KatnapGraduate10 in reply to UpTheStanley

Kitten #2 needs more practice. I think he might struggle to go under 25m over 5k at the mo'Age graded time? I'm only getting used to being in the top 50%! You'd slaughter me on age grading ๐Ÿคฃ

roseabi profile image
roseabi in reply to UpTheStanley

I'll age-grade you and Katnap if you care to volunteer your ages ๐Ÿ˜‚

UpTheStanley profile image
UpTheStanleyGraduate10 in reply to roseabi

I'm 69, and can usually just squeeze over 70% age-grade on a (not) parkrun. I would be interested to know my AG for that mile.

roseabi profile image
roseabi in reply to UpTheStanley

I make it 76.51% ๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜Š

runbundle.com/tools/age-gra...

UpTheStanley profile image
UpTheStanleyGraduate10 in reply to roseabi

Deep joy, thank you ๐Ÿ‘

roseabi profile image
roseabi in reply to UpTheStanley

It is very impressive xxx

TailChaser profile image
TailChaserGraduate10 in reply to roseabi

Katnap is feeling a little shy so Iโ€™m posting for him: 73.81% Youโ€™ve thrashed him on age grading UTS ๐Ÿ˜

UpTheStanley profile image
UpTheStanleyGraduate10 in reply to TailChaser

No, Iโ€™ve just given him a little incentive for next week ๐Ÿ™„

TailChaser profile image
TailChaserGraduate10 in reply to UpTheStanley

This could get interesting...! ๐Ÿ˜…

nowster profile image
nowsterGraduate10 in reply to UpTheStanley

Goodly speeding runlode. ๐Ÿ˜‰

RunBrianRun profile image
RunBrianRunGraduate10 in reply to roseabi

Loving that calculator roseabi ! ๐Ÿ‘

Yogamaz profile image
YogamazGraduate10

Hi Roseabi, my first run in the speed challenge 7:09 for 1K. I ran 7.05 in the Spring speed challenge which is still my fastest 1K ever so not much room for improvement!! Let's see if I can beat it this time ๐Ÿƒโ€โ™€๏ธ๐Ÿƒโ€โ™€๏ธ๐Ÿƒโ€โ™€๏ธ

roseabi profile image
roseabi in reply to Yogamaz

Exciting! Well done xxx

Frizzbomb67 profile image
Frizzbomb67Graduate10

Sorry couldnโ€™t run till today - manic week (again!) I was aiming for something beginning with a 7 but actually ran 1k in (drum roll ๐Ÿฅ๐Ÿฅ๐Ÿฅ)

6:57 ๐Ÿ˜ฎ

Sooo shocked but sooo chuffed!

May have set the bar too high tho ๐Ÿ˜

We shall see ๐Ÿƒโ€โ™€๏ธ

roseabi profile image
roseabi in reply to Frizzbomb67

Wow!!! Well done - let's see ๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜Š

WeavingWonk profile image
WeavingWonkGraduate10

I'm in! 7:37. It was my first and only km today. Was supposed to be the warmup but I got a stitch so stopped the clock and walked home! Def room for improvement as Strava tells me my PB is 6:51 back in August.

roseabi profile image
roseabi in reply to WeavingWonk

Gotcha!

damienair profile image
damienairAdministrator

Hi Abi,

I'm just in from my speed challenge. I did it as part of my 5K run this evening. I did 2K at a nice gentle pace. Took a quick break and then attempted a 1K speed challenge.

I did 1K in a time of 4 minutes and 55 seconds, 4:55

I then ran 2K home at a 6 min/km pace. Attempt 1 done.

Damien.

UpTheStanley profile image
UpTheStanleyGraduate10 in reply to damienair

Nice one D. A good step on the way to getting your 5k times down again ๐Ÿ‘

damienair profile image
damienairAdministrator in reply to UpTheStanley

Cheers UTS

roseabi profile image
roseabi in reply to damienair

Fabulous! Well done!!!

Hedgehogs123 profile image
Hedgehogs123Graduate10 in reply to damienair

What a brilliant time for your 1km!! I'm miles behind that 6.02! โ˜น๏ธ๐Ÿƒโ€โ™€๏ธ

damienair profile image
damienairAdministrator in reply to Hedgehogs123

Thank you. Donโ€™t compare yourself to others. I can only manage that pace for 1K. A friend of mine can run 5K in 15 minutes and a Marathon in 2 hours and 30 minutes. I certainly donโ€™t compare myself to him. We all run at different speeds. Nothing at all wrong with 6:02, thatโ€™s great. If you read all the posts youโ€™ll be faster than many taking part in the challenge. Happy running and well done on your 6:02.

Damien

TailChaser profile image
TailChaserGraduate10 in reply to damienair

Youโ€™re doing brilliantly Damien! I got the same time as you but it took everything I had. ๐Ÿ‘๐Ÿ‘๐Ÿ‘๐Ÿ‘

Did my time disappear?? 5.37 please ๐Ÿ‘

roseabi profile image
roseabi in reply to

Sometimes posts do disappear from this site unfortunately!Well done!!!

cheekychipmunks profile image
cheekychipmunksGraduate10

Argghh, didnโ€™t realise youโ€™d all started! I ran 11k yesterday and hills on Monday. I toyed about going out today on this beautiful crisp morning, but my legs can tell theyโ€™ve worked harder this week having had their little hiatus.

Iโ€™ll either go out tomorrow and do one slow km/one fast, or incorporate my first weekโ€™s โ€œscoreโ€ into (Not) PR on Saturday. Iโ€™ll be back! ๐Ÿ˜€

UpTheStanley profile image
UpTheStanleyGraduate10 in reply to cheekychipmunks

Donโ€™t panic, youโ€™ve got a week!

cheekychipmunks profile image
cheekychipmunksGraduate10 in reply to UpTheStanley

I know UTS, but I like being part of the gang! ๐Ÿ˜…

roseabi profile image
roseabi in reply to cheekychipmunks

Sounds like a plan ๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜Š

Week7 profile image
Week7Graduate10

Good morning.My time for 1km this week 6:07

Thanks for organizing_

roseabi profile image
roseabi in reply to Week7

Well done!!!

Runsome profile image
RunsomeGraduate10

Hi roseabi i have completed my baseline 1st week speed change 1 mile run in 8:20 thanks ๐Ÿ˜Š๐Ÿ‘

roseabi profile image
roseabi in reply to Runsome

Excellent!!

Hi roseabi Completed my baseline 1k today, I set up my watch for a warm up for 2k first but didnโ€™t judge my route very well and my speed section started at the top of a hill in the woods ( where a horrid fall took me out for 5 weeks in Summer!) where I dare not run fast, so I think I may miss that section out next week! Not ideal I know but hopefully will get the route right next time and be able to stick to it , oh yes it was 6.29, I couldnโ€™t have kept the pace up much longer today, interesting and fun challenge, thanks ๐Ÿค—

roseabi profile image
roseabi in reply to

Oh, I know how you feel! I'm just coming up to the first anniversary of a bad fall, and every time I go that route I get the horrors!!!

Well done, and good luck for the next few runs! If you stick to the same route for all of them your results will be more comparable xxx

in reply to roseabi

๐Ÿค—

Cmoi profile image
CmoiGraduate10

I've not forgotten the Speed Challenge roseabi ! However, as our lockdown limit moves from 1hr/1km radius to 3hr/20km radius from home on Saturday I'm planning my first attempt at the weekend. It'll be much easier to find a legal route then!

roseabi profile image
roseabi in reply to Cmoi

No worries! Congratulations on your impending new freedom!! xxx

Cmoi profile image
CmoiGraduate10 in reply to roseabi

Thanks roseabi . I had a quicker-than-usual kilometre during my 4k run this morning, so if things don't work out over the weekend I'll post that number, but it definitely wasn't as fast as I can. Fingers crossed for this weekend's partially unlocked run!

Cmoi profile image
CmoiGraduate10 in reply to roseabi

roseabi, I did my 1k speed challenge as km 2-3 of a 5k run this morning. Question though: does my time still count even though it was a bit downhill and left me needing a 10 minute walk to recover before running home at a considerably slower pace?! If yes, then my baseline is 4:11. That's 20 seconds faster than my previous 1k PB. Some stupid baseline that is! Am not entirely sure how that happened. Though I warmed up properly for once, using the exercises in that video you posted, so huge thanks to you for that. (I can't stand that woman so I just noted what she did and ignored the video!)

roseabi profile image
roseabi in reply to Cmoi

Well done!!!!You can run any type of route you like, but I suggest that you keep that same route for each of your runs because that is the only way you can properly compare your results week by week.

The idea is to run all-out, but if you are worried about your recovery time perhaps see how you feel next time? There is no need to complete all four runs if you feel it's too much.

xxx

Cmoi profile image
CmoiGraduate10 in reply to roseabi

Thanks again roseabi :) Tbh I wasn't worried about recovery time; if I think about it I didn't actually *need* ten minutes, I just didn't feel like running through the village still huffing and puffing! I was more concerned that I was supposed to be able to keep running after the fast 1k, rather than needing to get my breath back. xxx

UpTheStanley profile image
UpTheStanleyGraduate10 in reply to Cmoi

The fact you were able to run at all after the challenge, never mind the speed, suggests thereโ€™s more to come ๐Ÿ˜€. Nice gentle warm up, then the challenge, thatโ€™s it for the day (maybe two days) for me!

Kevin41 profile image
Kevin41Graduate10

Finally ran my 1k around the block so itโ€™s easy to repeat!!

4:47 it says so thatโ€™s something to aim for - must say it was pretty unpleasant ๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚

roseabi profile image
roseabi in reply to Kevin41

Ha ha - well done! Something to look forward to next week ๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚

cheekychipmunks profile image
cheekychipmunksGraduate10

Oh yesss! Iโ€™ve found a way to enjoy running fast (for me thatโ€™s imperative!) Ashton Court has the perfect 1km section for me which I did this morning. Itโ€™s 90% downhill and on a nice paved path. Result was 5:11. For me thatโ€™s supersonic so Iโ€™m very pleased. ๐Ÿ˜€

roseabi profile image
roseabi in reply to cheekychipmunks

Awesome!!!!

JonathanP profile image
JonathanPGraduate10 in reply to cheekychipmunks

Wow Cheeky - you've put me to shame!๐Ÿ˜œ

cheekychipmunks profile image
cheekychipmunksGraduate10 in reply to JonathanP

Not at all Jonathan, mine was 90% downhill! But it gives me a fighting chance of getting a 4 minute something km which would never happen on the flat! ๐Ÿ˜€

JonathanP profile image
JonathanPGraduate10 in reply to cheekychipmunks

We'll be rooting for you!๐Ÿ˜€

cheekychipmunks profile image
cheekychipmunksGraduate10 in reply to JonathanP

Thanks Jonathan. Next one on Thursday I think ..... ๐Ÿ˜€

UpTheStanley profile image
UpTheStanleyGraduate10 in reply to cheekychipmunks

Wow, there goes Superchip ๐Ÿƒ๐Ÿฝโ€โ™€๏ธ๐Ÿšถ๐Ÿผโ€โ™‚๏ธ๐Ÿ‘

cheekychipmunks profile image
cheekychipmunksGraduate10 in reply to UpTheStanley

Hahaha, youโ€™d better make the most of this fast downhill chipmunk while it lasts UTS! ๐Ÿคฃ

MilliePuli profile image
MilliePuliGraduate10

Hi Roseabi - did my baseline 1k run this morning - very frosty and misty. Baseline time is 6:05Wasn't my most settled run but enjoyed taking photos of the misty river in Richmond. Beautiful morning.

Have a good weekend ๐Ÿฅถ

roseabi profile image
roseabi in reply to MilliePuli

Lovely! Well done xxx

Catho78 profile image
Catho78Graduate10

Hi, I warmed up with first 2K of 5K run, then 3 -4 K speed challenge unfortunately I started out too quick (think running for the bus๐Ÿ™ˆ) I reached fastest speed of 6:13 ๐Ÿ‘min/Km but had to slow to recover so fastest 1K time is: 7:12. On the plus side I recovered for the rest of 5K without stopping and got 2nd best 5K time. I will use the same route next week but make it the last K of my 4K run

roseabi profile image
roseabi in reply to Catho78

Sounds as though you did really well! It's really hard not to start out "too fast" with something like this ๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜Š

Catho78 profile image
Catho78Graduate10 in reply to roseabi

Thanks

Catho78 profile image
Catho78Graduate10

PS thanks for the links for the dynamic warm up videos. I tried the lady on mute (after watching first) it was good ta

roseabi profile image
roseabi in reply to Catho78

Glad it was helpful xxx

Blossom- profile image
Blossom-60minGraduate

Hello, I set off on my ploddle for 5k intending to select the best 1k time as my benchmark. So that came to 8.21. ๐Ÿ™‚

roseabi profile image
roseabi in reply to Blossom-

Great work!! xx

colinla profile image
colinlaGraduate10

Hi - set of on a 7K this morning. Sped up near the end and ran the last Km in 5.11 ๐Ÿ˜

roseabi profile image
roseabi in reply to colinla

Fabulous - well done!!

TailChaser profile image
TailChaserGraduate10

Good morning roseabi! After a few days off trying to sort lots of things out in my body and head I was definitely good to go this morning. ๐Ÿ‘

Fitted in the speed challenge as part of km 3 to 4 of (not)parkrun which is a lovely, undulating section with no road junctions. Kicked off a bit quick but a downhill section levelled me off again so did 1km in 4:55 which is a pb for me ๐Ÿ˜€ So much for starting off slowly and building up ๐Ÿคฃ

roseabi profile image
roseabi in reply to TailChaser

Amazing work! xxx

TailChaser profile image
TailChaserGraduate10 in reply to roseabi

Thanks roseabi ๐Ÿ˜xxx

Forest_Run_Beginner profile image
Forest_Run_BeginnerGraduate10

Hi roseabi, thank you for organising this, I'm not usually a fan of a fast run but I enjoyed my attempt this morning. It's my first run in a week due to the migraine but I was determined to give it a go today so did the 'fast' km in the middle of a short t 2 mile trot. I'm pretty pleased with my time, all things considered. I managed 6.13, not far off my fastest ever 1km so I'll definitely take that.

Thanks again and happy fast running every one ๐Ÿƒโ€โ™€๏ธ๐Ÿƒโ€โ™‚๏ธ๐Ÿ’ช

roseabi profile image
roseabi in reply to Forest_Run_Beginner

It's a pleasure ๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜ŠFabulous work!!!! Glad you're feeling better xx

NetCadet profile image
NetCadetGraduate10

Thank you for tagging me roseabi I had completely missed this! I did 1km in 5.33. It's the 5th km in my regular 6km run.

roseabi profile image
roseabi in reply to NetCadet

Oh cool! And well done xxx

Moonoflight profile image
Moonoflight

I did 7'40" for 1km :)

roseabi profile image
roseabi in reply to Moonoflight

Great work!!!

Guinea70 profile image
Guinea70Graduate10

Hi roseabi :) my "speed" challenge time this week is 6.04 for 1km (it was the 3rd km of my run earlier in the week)

๐Ÿ˜€

roseabi profile image
roseabi in reply to Guinea70

Hi! Well done!!!

Sybilw profile image
SybilwGraduate10

Iโ€™ve done 1k in 5.50

roseabi profile image
roseabi in reply to Sybilw

Great work!!

Littleoyellow profile image
LittleoyellowGraduate10

Hi roseabi- I'm a bit late with my 1k but did 5:50 as my second of 4k this afternoon, after spending Thursday night in A&E with gastritis and a low heart rate๐Ÿ˜ฌ very pleased with my efforts this afternoon and although tummy is tender I feel much better for the fresh air ๐Ÿ˜๐Ÿšถโ€โ™€๏ธ๐Ÿ‘

roseabi profile image
roseabi in reply to Littleoyellow

Oh my goodness!! Glad you're feeling better xxWell done!!!!

LurcherMum profile image
LurcherMumGraduate10

So on 24th Nov I ran a fast 1km in the middle of my short run on Ju-ju's magic plan. I was running 3.5k so decided to run the 2nd k as fast as I could. And I timed it at 6:07 which is unbelievable for me. I think I may have set my bar too high. But hey ho. Let's see what I get next week.

roseabi profile image
roseabi in reply to LurcherMum

Well done!!! We shall see ๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜Š

Cantstopmenow profile image
CantstopmenowGraduate10

Hi Roseabi, mine's 6.04 over 1km. X

roseabi profile image
roseabi in reply to Cantstopmenow

Great stuff!!

RunBrianRun profile image
RunBrianRunGraduate10

I fear I may have run a day too soon for week 2 ๐Ÿ˜ฌ Far too keen ๐Ÿ˜‚ ๐Ÿ™„

roseabi profile image
roseabi in reply to RunBrianRun

I'll let you off ๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜Š

RunBrianRun profile image
RunBrianRunGraduate10

Many thank yous Roseabi ๐Ÿ™ I ran a wheezy PB of 3.39 this evening. Iโ€™ll definitely wait a week + 1 next time ๐Ÿ˜ฌ

roseabi profile image
roseabi in reply to RunBrianRun

Wow, well done!!!

Boss1973 profile image
Boss1973Graduate10

Hi Roseabi, sorry it's late but my 1km for last week was 6.41.Thanks

roseabi profile image
roseabi in reply to Boss1973

No problem - well done!!!

roseabi profile image
roseabi

โ˜… The WEEK 2 POST is up now: healthunlocked.com/bridgeto...

Jonno34 profile image
Jonno34Graduate10

Week 2 and a hard work 6.05

MissTwiggy profile image
MissTwiggyGraduate10

Hi my week 2 time today was 6:09 actually felt pretty good and the fact it wasn't raining is always a bonus

roseabi profile image
roseabi

โ˜… The WEEK 2 POST is up now: healthunlocked.com/bridgeto...

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