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...
★ Maddee_6333 - 5k in ?
★ misswobble - 8k in ?
★ ju-ju- - 5k in 32:00
★ APScotland (5) 5k in 32:32
★ APScotland (10) 10k in ?
★ Decker 10k in 1:00:33
★ Tbae 5k in 45:00
★ Sqkr 5k in 25:46
★ Oldfloss 5k in ?
★ C3PO 5k in 35:00
★ BLEWI 10k in 1:00:29
★ marco83 13.32k (8.3mi) in 01:01:30
★ runningnearbeirut 5k in 35:06
★ Macmac 10k in 55:43
★ TedG 5k in 33:30
★ Lordi 10k in 58:23
★ Langley-Loper 5k in 29:30 (sorry, I've reached my tagging limit!)
★ 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
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.
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 😎
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 🙄. All yer need innit 🤨
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)
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 ...
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!
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
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!
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
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 😁
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 🤗😎
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...
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!
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)!
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!!
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!! 🤣
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 ...
Sorry Abi, I did not better my posted 45mins.🤔 If that’s OK NIL week 1, rest wk 2, no point flogging a dead horse, that’s me🤔😂
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 gear🤔😂.
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.👏👏that’s just today.
Do not know now how I ever got to work.🙈🤔😂😂
Take care of you.🌟👏👏
That’s a pensioner’s version of yes.🙈😂😂.Just as well I am retired🙈🦕😂😂
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.
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?
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.🤔
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.🤔🙈
Do not remember the name at present, but replied on it before.
Our medical referral group leader explained it to the group.
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 🙄
Thanks for the kind comment at the end of your post 😊
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.
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 ...
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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(especially coming into summer right? I have 2... but they are one on each foot, so it's ok) 
Time to GO 2020 Distance challenge: CAN WE DOUBLE-UP? 🔥🔥🔥
