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Summer Speed Challenge: On yer marks, get set, GO!! πŸƒπŸΌ

Summer Speed Challenge: On yer marks, get set, GO!! πŸƒπŸΌ

Welcome to the first week of the Summer Speed Challenge!!

We've had a fabulous response so far - and there's still plenty of time to sign up!!

Here's a list of our fleet-footed friends. If you've not told me your distance and/or base time yet, or if I've got it wrong, please comment below...

β˜… Maddee_6333 - 5k in ?

β˜… misswobble - 8k in ?

β˜… ju-ju- - 5k in 32:00

β˜… APScotland (5) 5k in 32:32

β˜… APScotland (10) 10k in ?

β˜… Decker 10k in 1:00:33

β˜… Tbae 5k in 45:00

β˜… Sqkr 5k in 25:46

β˜… Oldfloss 5k in ?

β˜… C3PO 5k in 35:00

β˜… BLEWI 10k in 1:00:29

β˜… marco83 13.32k (8.3mi) in 01:01:30

β˜… runningnearbeirut 5k in 35:06

β˜… Macmac 10k in 55:43

β˜… TedG 5k in 33:30

β˜… Lordi 10k in 58:23

β˜… Langley-Loper 5k in 29:30 (sorry, I've reached my tagging limit!)

β˜… DiveMonkey 5k in 32:05

I'd love it if folk, challengers or not, could share tips on running faster in the comments!

Here's something to kick us off - have you thought about your running form lately? I'm often boringly repeating my story about how I increased my cadence (steps per minute) in the last couple of weeks of C25K so that I was able to run 5k in under 30 minutes. I used a metronome (definitely boring!), and many listen to music with a faster beat, and it works because we naturally run to the rhythm. But consider also how the positions of your head, torso, arms, legs, feet, breathing, all contribute to efficiency and speed. Think about looking ahead, relaxing the shoulders, straightening the back, pumping those arms faster, kicking the feet a bit higher behind, maybe extending the hips a little for more air time. Remember, though, to keep landing with your foot squarely beneath the hips, to maintain forward momentum, and to help prevent injury.

That's a lot to think about, right? Try concentrating on it only for a few short intervals during your run, and see how you feel :)

But most importantly - have fun!!! When it starts to hurt (and it will) remind yourself of how satisfied you'll feel when you're done - and try to smile!

I'll be posting again next week to find out how you're all getting on :)

Link to the original challenge post: healthunlocked.com/marathon...

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That’s impressive.πŸ‘Thanks for the tips.πŸ‘πŸ‘

I would just love it, if I turned out to be a handicap bandit.πŸ™ˆ.

No need to panic, your quite safe Roseabi.πŸŒŸπŸƒβ€β™€οΈπŸ‘πŸ‘πŸ˜‚πŸ˜‚.

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Thanks for organizing this Abi. Over the weekend I ran with the group on a shorter route and pushed a bit harder and finally snagged the sub 1 hr 10k, but only just, at 59:54. It was part of a longer 15k run but thankfully Ms Garmin was keeping track and made a note. Going to try and improve on that now.

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Wow, well done!

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I am a big fan of pumping the arms faster. It seems so much easier than trying to make your legs go faster.

Will run a stop start 5k tomorrow and let you know πŸ€¦β€β™€οΈ

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My other piece of advice is: Don't wear stiletto boots :D

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They really slow me down too. Weird, right?

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I know! Too annoying.

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When I last ran up a long uphill I thought of lengthening my stride and pumping my arms - pocket to socket - but it came towards the end of the run, so it was never more than a thought ☺️ I’ve not ruled it out though 😎

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I have another black Toenail! WTF πŸ™„

I’ll christen the Pegasus in a bit πŸ™‚

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Oh no!

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that is no fun - Hope the Pegasus' sort that issue out

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I’ve been road running in zealots which are too cramped in the toe box. I’ve got the Nike’s now so hopefully it won’t get any worse. Still, a black nail means it’s gonna fall off πŸ™„. All yer need innit 🀨

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:(

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I love zealots! sorry to hear are troubles for you, it is true, once you find your shoes do not change ever again (although the factories keep changing them...)

who needs nails anyway... they are overrated! ;) (especially coming into summer right? I have 2... but they are one on each foot, so it's ok)

Hope your new shoes work better!!!

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I am just off for my 12k run. I will give you my stats in a bit for my chosen route

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Mind over matter ... did my first hilly home 5k route this afternoon, after my trips to the much flatter Berlin and North Yorkshire. Shaved a bit off my 5k time - 32m 15s - felt like very hard work from the turnaround point, as it's uphill most of the way back. Had a small tailwind on the way up, which helped! As did those tips about keeping the arms pumping ... but I think I need to dedicate some time and effort to specific interval training going up hills. At one point my pace over 0.1 mile dropped to 15m per mile! Definite room for improvement ... :)

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well done AP. I can relate - I am often told: " Look up on the hills, Back straight, pump the arms, tighten the core" and so on :). Well done on shaving that time down!

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I think I'll try pure uphill intervals this week and see what happens. I reckon there's probably more gains to be made from speeding up on the way up than on the way down the hills :)

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Sounds like a good plan

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My friend looks down at the ground when going up hills so it is less obvious visually that she's going uphill. My legs let me know without the need for visual cues!

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Lol! I have tried that "don't look at it, just pretend you're really going downhill, not up" trick. With poor results sadly. I tried my 1st uphill interval session yesterday - 6 X 1 min, with 1 min jogging back downhill, 5 mins jogging before and after. Had to fight the desire to slump forwards 30 to 40s into each harder effort. It certainly got my heart and lungs going :)

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Fab!

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Not really a great idea to look down while running - causes poor posture and there is a risk of ending up where you're looking... :)

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It depends on the length of the hill. Some are best walked! I generally go for a low gear, and repeat the words, small steps, small steps, small steps, til I reach the top If needs be i stop, have a breather and press on. Pumping arms is very hard. I might go for that up a ramp or modest hillock 😁

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Great stuff! Can't wait to see how you do next week!!

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Now I'm a little scared! Still got to try out the new 10k route too - probably Friday. ;)

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Don't be scared :)

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Lol! Fortunately I didn't do a face plant on Tues. I'm looking forward to a day when I cruise up hills ... it may take a little longer than this month ;)

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Hi Roseabi,

Did my 5k this evening,unusual for me, normally early morning.So after a good day in the garden and last run Thursday 10K, set off with high hopes.

I had a good run,could not class it hard.Maybe my/a Borg number 8.

I screwed up Strava πŸ€” disappointed with no official activity recorded.πŸ™ˆ

Will go again Wednesday for an official result.

Encouraging for me, definately a pace improvement, from 9-10 mins/ km to 8-9 mins/km band.

So I am not a handicap bandit I am somewhere in 40-45mins for 5k and definately improved from 7km/hr toward 8 km/hr.

As a novice runner I view our business very much one step back to take two forward and avoid two steps forward to take three back.πŸ€”

If that makes sense.

Loving this malarkey and roll on until I post this officially.

Push that body, punish that body.🌟

Ju Ju’s mantra.πŸ‘πŸ‘

Atb to everyone,more pleasure to come.πŸŒŸπŸ‘πŸ‘πŸ’«πŸƒβ€β™€οΈπŸƒβ€β™‚οΈπŸ’«

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It's a pity about Strava, but never mind - roll on Wednesday indeed! Sounds like you're having a lot of fun :)

I had to Google 'handicap bandit', but I'm sure that's not you!

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It’s a golfers term for beginners when they start with a 28handicap and then shoot an unbelievable score and go home with all the prizes.πŸ€”πŸ˜‚πŸ˜‚πŸ˜‚πŸ™ˆ

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I am going to do 30,20,10 tomorrow.... I slept in this morning and my legs only just managed a mile drag along.

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Nice to get a bit of extra sleep!

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I’ve been thinking about it a lot Abi, I’m going to be doing some speed work with the coach at the club. A lot to be said about local running clubs, a lot have an in house coach.

I was very apprehensive about my pace, which ain’t quick be any means, and thought I’d be out of my depth joining a club, but the running fraternity never stand in judgement of us older slower folk, in fact a lot are in awe of what I’m doing at my age.

Anyone thinking about joining a running group, I say go for it, I’m glad I did πŸ€—πŸ˜Ž

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Thanks Ted! That is a very good point, as I think Decker for one would attest?!

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Most def. It made a world of difference to me. Though I think the group chemistry has much to do with the success.

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Oh and sign me up please Abi πŸƒπŸƒπŸ˜Š

My fastest 5k is 32.58 and 10k 1.08.38

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Great stuff! What's your distance and base time, good sir?

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I put 33min as a baseline in a previous post but I haven’t done that in a while due to injury recovery.

Make it 33.30 please Abi πŸ€—

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Ooh, sorry I guess I missed half of your post up there! Not sure what happened...

Anyway, I'll put you down as 5k in 33:30, thanks Ted x

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I did speed today, on a high now, everything worked. Next stop the Fang.

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Awesome.

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What's the Fang??? :)

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It’s a big hill where I live... it looks like fangs on Strava!!!

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Aha! Sounds fiercesome! Good luck :)

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Rerun, Strava loggedπŸ‘, no cigarπŸ™ˆ

47:06.

Modified plan, 2nd rerun Friday, no strength session on Thursday, just gardening and a 40 min walk.

Did strength session yesterday as well as half shift gardening, just as well I did not double the strength session.πŸ™ˆπŸ˜‚

Push that body, punish that body.πŸŒŸπŸ‘πŸ‘

This is a bit of a saga and a drama,

But roll on Friday.πŸ™ˆπŸ˜‚πŸ˜‚

How do I join the Strava C25k group.πŸ€”πŸ‘

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Roll on Friday, then. Please don't worry too much about this, though!

This is the NHS C25K club on Strava:

strava.com/clubs/c25k

There should be an orange button "Join club" to hit

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Thanks Abi, no worries, loving it.πŸ‘

Determined to post a PB.πŸ˜‚

Thanks for your help.πŸŒŸπŸ‘πŸ‘

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Right then. 8k in 48 mins. It’s a new route for me and it’s a bit all over the place but there we are

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Is that your base time or your week 1 time?

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Base time. i averaged out 8 of my past 8 k’s = 47.26 So I rounded it up to 48 mins.

I jumped the gun first time. I’ll call that a practice run 😁 I’ll run It tomorrow as I have an 8k on my plan

I have a 5k run on my plan today

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Marvs - thank you!

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I’ve chosen the new route but I don’t like it. I am hoping it will make me hurry up 😁

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:D

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The traffic lights early on will annoy me death 🀨

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Good excuse for a breather!

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Today's plans to be speedy have been put on hold temporarily, after wearing inappropriate (but very nice) shoes to a music festival in Spain at the weekend and getting blisters like nothing I've experienced before. My feet are hot and sad and fat :( I'll try a wee run tomorrow, if they deflate...

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No worries - sounds like fun! Just join in when you're ready :)

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I'm in "going longer rather than faster" mode at the moment (marathon in Sept) but would love to have a crack at my PB 5k and 10k times at some point during the summer. I was only 10s off my 10k PB during my first HM a couple of weeks ago so I know I could give it a good go.

1k 4:48

1mile 7:57

5k 25:43

10k 58:23

15k 01:29:00

If I have to choose just 1 distance time to beat, then I'll go for 10k 58:23 please!

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Hooray! Welcome to the challenge!!

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Hello, can I join please?

I'd like to start with my distance and base time set at 5km in 29:30.

I am not expecting huge improvements for the first two weeks as it's approaching my first ever HM (gulp) but watch me accelerate afterwards (as long as I still have all my toenails)!

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You certainly may! Have fun :)

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I ended Ju-Ju's 10K training plan last week at the Vitality London 10000 and ran it in 1:00:29 so that is the only baseline I have. I was so frustrated with those pesky 29 seconds especially as the 1st Km was really crowded and so therefore slow, so was hoping I could do better.

So set out today on a different route but similar in terms of flatness. In my head I kept telling myself to take it slowly but I had no idea how competitive I was before I started running! I didn't just knock off those 29 seconds... I managed 10K in a shocking 55:53!!

I suspect I've peaked too early in this challenge, but as I got lost and ran up someone's driveway by accident (and had to leap over a stream to get out) I'm hoping I might still be able to make some progress over the remaining 3 runs!!

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Wowsers - well done!!!!

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Might also explain the headache I mentioned in my other post! When I tried to improve my 5k time I nearly threw up! But then I did knock 2mins off my PB.

I have no idea where this competitive streak has come from but I love beating the clock!! 🀣

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Yes it might. But still, great stuff!!

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I thought I 'd be running my 10k tomorrow but had to bring it forward a day due to a garage appointment followed by a day repairing our track. It was hot and slow!! And despite cutting out a bit of hilliness, I ran at 7s per km slower than my original route - and definitely less interesting, and too much on a busy fast road. So I will revert to my 1st 10k run from 3 weeks ago as my base at 1h 11m 20s (7m 8s per km). And now for some weeding while the sun still shines ...

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Righto!

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Hi Abi

Three 5k attempts.Nothing to post.

M/W/F, Strava DNR,47 mins,and 49 mins respectively.My Mon. Run was in the band 40-45, so that is encouraging for me.

Good learning week.Changed my route today thinking I would slick it up,traded off with the intro of 5 small hills,πŸ™ˆπŸ˜‚ and went round CW.

So back to original route ACW, for week 3&4.Going to miss out speed challenge next week,Laura’s speed podcast and hill repeats for some variety.

Atb to everyone doing the challenge and thanks Abi.

It’s a lot of fun.πŸŒŸπŸ‘πŸ‘

Hope there is a techie dinasaur prize.Thats a no contest. I even had my run down this morning as a walk. Lol.πŸ™ˆπŸ˜‚πŸ˜‚

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Hi!

So are you saying you don't want me to add any of your data this week?

And you are going to try again in weeks 3 and 4?

Just want to make sure :)

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Sorry Abi, I did not better my posted 45mins.πŸ€” If that’s OK NIL week 1, rest wk 2, no point flogging a dead horse, that’s meπŸ€”πŸ˜‚

Going to come out frothing at the mouth for week 3 and definately wk 4.Hopefully I can get into 40-45 min band.The only official time I have is my only PARKRUN some 12 weeks ago.Officially 47:06.

Hoping to have built another gear or get unstuck from the present 1st gearπŸ€”πŸ˜‚.

Enjoying this and it’s great you have set this up.Great support.

Takes away the Billy no mates, or lone ranger feeling of doing it on your own.

Up 0500 to prep and get to the park,do the run, get back, chores, 2nd shower and change for weekly Woodland workout group at 0900.πŸ‘πŸ‘that’s just today.

Do not know now how I ever got to work.πŸ™ˆπŸ€”πŸ˜‚πŸ˜‚

Take care of you.πŸŒŸπŸ‘πŸ‘

That’s a pensioner’s version of yes.πŸ™ˆπŸ˜‚πŸ˜‚.Just as well I am retiredπŸ™ˆπŸ¦•πŸ˜‚πŸ˜‚

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Hee hee :)

No worries at all, I look forward to seeing what you can do later in the month - you're a star!

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Coming to this late... Excellent idea! My friends and I had been planning on focusing back on speed again this summer. Time to see if we can get close to our former pbs ( or possibly even, maybe, break them...). My target, by the end of summer is to get back to sub 30 for 5k. I'm way off at the minute (and have a half marathon on Sunday, which is taking precedence at the moment). Starting next week, it's intervals and hill training. We've already added in some spin sessions to help pick up the cadence, too.

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Fabulous!

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Stupid question, is this post just to give you our baseline times or should we be telling you our week 1 run times in this thread or will you stick up another one to collect the first week of data?

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I will be posting each Monday to collect results, and to report progress.

This post was really just an 'off you go!' post, but people are welcome to give me their results wherever they want :)

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Although I am considering closing comments on the "Pickle" post :D ;)

p.s. not a stupid question, please don't say things like that!

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As if on cue, I have a calf! It happens always within three weeks of race day!

Grrrrrrr 🀨 shakes fist πŸ’ͺ

Going to attempt a slow one. It’s on the plan! πŸ™„

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Oh poo :(

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My reservations about gym machines were well founded 😬

When I ran on it the other evening it didn’t hurt. It’s just afterwards

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That’s challenging.πŸ™ˆ

Was reading about the bodies delayed mechanism, sometimes we do not know also until the following day.

So it challenges us to constantly monitor our recovery after our sessions in stretching and repair days.πŸ€”

Even a mechanism that protects us if we go too vigorously at our warm down stretching.So much so it denies us of the benefit.Just the same as if we had not done it.πŸ€”πŸ™ˆ

Do not remember the name at present, but replied on it before.

Our medical referral group leader explained it to the group.

Take care of you.Hope you heal quickly.πŸŒŸπŸ‘πŸ‘

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Hi Abi, I set a Parkrun PB this morning....Chip time 32’49”

My Garmin measured the distance at 4.89k so don’t know if I can claim that as a 5k PB? 😊

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Well done! That's up to you, really :)

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Hmm πŸ€”...... nah, it ain’t 5k πŸ˜–

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Hi Ted,

I am a novice, has PARKRUN measured it as a 5k.πŸ€”πŸ‘There’s is an official time and distance or so I had been advised and thought.πŸ€”

Saw your post earlier, missed my chance for the 70thπŸ™ˆ.

Did a 5k yesterday and decided I would follow the guidance.

Like you have family members in the NHS.

You should post that magic run.Inspiritational stuff.πŸŒŸπŸ‘πŸ‘

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Most are 5k but Oxford measures 2.98 miles instead of 3.11....... I thought it may be my Garmin but other friends on Strava, who did the run, recorded the same time.....a bit annoying really but that’s how it is πŸ™„

Thanks for the kind comment at the end of your post 😊

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Went out for my 5K route last night. I tried something new. I ran to music! I haven't run to music since back in the dawn of running, when I got depressed about being able to run the length of a song. So I figured it was time to try it again. It worked well, and I managed to do a little interval each time a new song started. I finished my run in 33 minutes, so that's 2 minutes off the base time. And a nice pace of 6:34. I was a bit frustrated because the effort level was really high, so I hoped for a little more time off the distance.

Still, not a bad start. And considering that for the first time ever my shoelaces came loose and had to be retied, I should make up a few seconds there alone next time.

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WOW! Well done, '3PO!!!

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After today I think I will have to re-think my challenge... I had a VERY fast training (surprisingly fast!).

This morning I planned to run my last test at race pace before the half marathon on the 20th. in the last 2 weeks I added intervals (5 X 800) and this week I added 1000 to that at 3'50/4' per K pace). I knew those would help, but wasn't sure how much.

So at 6 am this morning I went out, the idea was to run 16 miles with a 3 to 6 miles in the middle at race pace. I started well with the first 4 miles in 32:30, then I run 2 miles in 15'. Then I started the race pace 6 miles (what I wanted to be at 7' mile). I knew well where every two miles were, so I could check, and I was very surprised. I knew I was running strong, but the legs were responding well, so I decided to keep going.

First 2 miles came in 13'. I was a bit scared that was too fast, but I decided to keep it (also cause there is a hill in the middle of the second 2 mile. I passed 4 miles in 26'. It didn't feel to difficult, so I decided to keep going.

I finished the middle 6 miles in 37:30 (the goal was 42'!).

Looking at the times, this morning I have probably run my best 10K (well below 40') , 8 miles in 52'30, considering that my target for this challenge was 8.3 miles in less than 1:1:30, I think I achieved it!!! and half marathon distance (even if I slowed down I passed at 12 miles in 1:25:00, so I must have reached the 13.1 miles in less than 1:35:00 - or very close to that).

I also closed the 16 miles in 1h 57', which is my best ever time on the distance. Interval definitely helped!!!

It's a pity it was Sunday morning before 7:30 so there was nobody around to see ;) ...

happy running!

Marco

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Super WOW!!!! Well done Marco!!!!!

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Wow! Way to go!

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Fantastic! Excellent running! :)

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I'm eating a recovery bowl of porridge after this afternoon's 5k in a time of 32m 03s. I was glad there was no-one to see me, as I was gasping for air up the hills again! Still slumped to 15min per mile pace on the steepest hill section, but my 1st 2 miles were a bit faster than last Monday, while the 3rd was slower. An improvement over Thursday's sluggish 10k effort anyway, and despite the snail-like uphills I tried to keep my head up and arms pumping while my legs did their usual shuffle! :)

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Well done - excellent!! A good steady improvement :)

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Yesterday’s 8k time = 53:12 I was going steady

Things can only get better 🎢 🎡 🀨

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