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Summer Speed Challenge: It's Week 3 already!!! 🔥⚽🏃🏽 How are you all getting on?

Summer Speed Challenge: It's Week 3 already!!! 🔥⚽🏃🏽 How are you all getting on?

So far the data are very interesting - the graph is going crazy! We've had a storming first run from ju-ju- , BLEWI is keeping up her excellent standard, but just in from runningnearbeirut is the most amazing result so far!! I'd love it if you could tell us a bit about how you felt during this run, and any strategies you used? Ooh, edit: Here's her post: healthunlocked.com/marathon...

See the results here:

docs.google.com/spreadsheet...

The tips this week are about setting yourself on the path to faster running as you continue to train, and I wouldn't be surprised if these have been part of your thinking already as you have been doing your challenge runs.

Interval training: 10 20 30, fartleks, strides etc. All will help your legs get used to a faster turnover, and build up the strength of your lungs and circulation at speed. They will also improve your stamina so that you can pick up the pace later in your run and help you get those lovely negative splits! It's a great idea to add in some strides during, or at the end, of your long slow runs - which btw will also help you build speed through endurance. Imagine the sprint finish at the end of your 10k or half marathon :)

Strides: runnersconnect.net/strides-...

★ Hill and trail training: As above, and they will strengthen more of your muscles and tendons than if you continue just to run on the flat. Diversifying your routes, incline, and terrain also helps to keep you interested and inspired.

Hill training ideas: runnersworld.com/advanced/a...

Just run fast! Get out there for an extra 10 minutes a couple of times (or more) a week and give it all you've got :) In any case, plan a fast run at least once a week - parkrun's a good option!

Set yourself an audacious goal. Can I do a sub-25-minute 5k? I can try! Don't forget strength training and proper warm-ups to help prevent injury though ;)

I hope everyone's enjoying the challenge so far - remember it's supposed to be fun above all!!

Abix

Original post: healthunlocked.com/marathon...

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Yay well done everyone, I will be doing mine either tomorrow or Weds.... is that pic of me, you and Rig? In which case can I be Batman? I like the mask.

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Ha ha! I am usually Batman, but I'll let you :) I can be Superman...

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OOO no you must be Batman, I'll take Wonderman- I am not sure that would be up Rig's street!

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Hee hee :D

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Wonderperson indeed.

Boom, sub 30. WOW.

Many congratulations.

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I love the details in your Google doc! Unfortunately I have nothing to report for last week. I've been so overwhelmed by life and my youngest's birthday, that most of my exercise was non-running, and the only run was too long for our purposes.

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Aw, no worries, that's just life :) I hope you had lovely birthday celebrations!

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The celebrations have been good so far, but it's not over. I'm having about 24 of his classmates over for his kids' party today!

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Gracious me! Have fun :)

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Great post Abi.Brillant.Thanks

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Thanks you! xx

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Here is my time for last week to add to your fantabulous spreadsheet: 26:48.

I figured I'd better try and go fast before the HM took everything out of my legs. I set off aiming for about 9 minute miles and as the first part is a gentle downhill I exceeded expectations, then just tried to keep up the pace on the second gentle uphill half. Finished dripping sweat and a little lightheaded!

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Well done, that's really fantastic!! Lovely upward trend :)

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Well done everybody!

This week no fast running for me. I am tapering for the half marathon in 2 days. I will try to repeat my 8 miles in the last part of the race (cause I want to finish strong, not start strong...) I'll let you know if I will manage to beat last week effort.

hope you are all enjoying your running

Marco

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Thanks Marco! Enjoy your taper time :)

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In Italy for a wedding, so I am just trying to avoid to eat too much and drink too much. For the rest, I am trying to get my legs in a good place before the race in 2 days :)

I'll keep you posted :)

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Ah good luck then :)

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Thank you roseabi - you're too kind!

I think my base data is a reflection of the slow plodding I usually do and no park run round here to make me bother going fast every now and then. I'm loving the challenge of running fast on my route, but fear I might have peaked now...

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Well, let's see!

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runningnearbeirut is, literally, running away with it! fantastic stuff!

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Great innit?!

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You're all still far too kind, but thanks for the encouragement!

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I will be running my time trial tomorrow night in the rain most likely...

Got some hill training to do tonight, likely up some muddy trail hills...

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Doing a no-rain dance for you!

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Hi Abi,

Strava is saying a PR for 5k by a midgen.lol.

8:43 mins/km but 43:49 or 43:38 for 5k.?

Confused,but no drama I am planning / going to hit this again on Thursday and next week.But just in case , if this is an improvement, I wish to post something in the spirit of partaking and in appreciation for all your hard work.

You are a star.

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Strava has estimated your 5 km time at 43:38. You actually ran just over 5.02 km in 43:49 - I have put this result into the spreadsheet.

Yes, that is an improvement - have a look on the graph :)

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Hi Abi,

I was able to beat my 10k PR again on Saturday with the run group at 58:57 this time just trying to keep up with a few of the faster runners!, so I am happy though my shins were barking later on that day. Been working very long hours through the weekend so I am really trying to make a bit of time for the runs. Best of luck with everyone’s goals!

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Excellent work!

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I've upped my overall fitness training this week, with full body strength workouts and some (very) modified Insanity Max sessions on top of the running. I also treated myself to a new pair of Brooks Glycerin shoes - this afternoon was their first outing, and I got a PB on my hilly 5k route - hurrah! 31m 46s, ie 6m 21s per km. I made the gains on the mostly downhill sections in the first 2 miles, and was slower for the mostly uphill last mile and a bit. Still slumping to 15min/ml pace on the steepest uphill section!! One of these days I'll conquer those hills ... :)

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I should say so - you're on fire!! Well done, and happy noo shoos :)

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Lol! Maybe not quite on fire, but smouldering a bit? ;)

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Well, I did my 10k, but took it easy after my parkrun blast 😀, so I am putting in a slower time of 1:01:12 for week 2 please. The spreadsheet/graph is a great piece of work btw! Good luck everyone! 🙂

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Thanks Macmac!

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Right then, I think my last result looks bad on the graph😉, so I have now gone out and completed my week 3 run too. Phew it was a hot one and I now look a shade of beetroot, however - I almost managed my new target, and completed 10k in 50:12 😀

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Ha ha, glad the graph is working its beetroot magic :) Well done - very impressive indeed!

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Thanks! 😀 feel ok today too 👍

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Happy lady here, just back from my run. New time 31:59. Pace 6:22.

I think there might actually be slight room for improvement, as I had to stop and doublecheck one of my shoelaces at the beginning of the run. It was also nice to feel that I was able to push myself.

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Wow, CP, that's brilliant!! Well done!

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I fell asleep on the bus home—these 5.30 starts and 8.30 returns are not my favourite—so was going to go out for a gentle run. But then the sun was shining and a bit of Vitalic came onto my playlist so I ended up being speedy. Can't remember what my original target was but I think I just beat it, I did 5.03km (that .03 might be important!) in 25.20, pace 5.02min/km. Gah! I'll break that elusive 5 minute barrier one day...

strava.com/activities/16515...

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Well done indeed - especially after falling asleep on the bus! Maybe it was a power nap, as that run put you 7 s/km over your base pace - way to go!!

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Realised I'd ignored the initial post above about how I felt and strategies used, so will add that I felt shattered to begin with, I was groggy from sleeping and my legs felt tight and weird from sitting all day. I thought maybe I'd stop at 2.5k (it's two laps of the park, so there's a very convenient bailing out point halfway through...) but then I thought how annoyed I'd be when I got home, so pushed on past the exit, telling myself it's only another ten minutes or so. Before I knew it I was counting down the last km. It's definitely a regular case of mind over matter for me on these shorter, faster runs. I find long distance much easier in many respects! So my strategy is simply to scold/bribe/ignore the voice in my head that tells me I could always just stop, and eventually it goes away.

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Ha ha, I love that strategy!

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I am only guessing, but I might not add anything to my effort. I will focus on recovering for the next couple of weeks and run shorter distances. For this week, I noticed that the 8 miles in the half marathon were done in 54:18 (not as fast as the first week, but it's something... )

I will see how I feel in a couple of weeks and maybe run a 5K park run looking for a PR (under 19:43)

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It appears to be the same pace, at least with my small rounding errors :) Great work!

Sounds like a good plan!

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Not sure if this counts as it’s a different route but achieved 53:52 for my 10K today.

We’re at the coast and my favourite place to run; flat, straight and by the sea so very relaxed and I can alway run faster here!!

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Sure - it counts in my opinion! Its 10k right? Great time! Well done 😀👏🏻👏🏻

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I think today I discovered my maximum I can do both in terms of speed & distance at the moment. There wasn’t any “if only...” moments. It was as close to a perfect run as I can get.

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Well done!!

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... but keep at it! Sounds like a gorgeous route, and a great challenge!!!

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Should really be at least a similar route, you have a considerable change in pace for this run compared with the other - do you know how fast you normally run this route? I'll add it of course - it is an amazing achievement! But I think it's fairer to the others just to note that it's a different route.

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As I mentioned above I don’t think I could ask for a better run!

For me this challenge was more about consolidating my 10k ability and knocking those pesky 29 seconds off my first time. I’m happy that I’ve achieved that and quite glad I’ve only got one more 10k to do this month. My short runs have been either working on speed/hills to make the long one faster or gentle in prep for making the long one faster! As much as I told myself to calm down my competitive edge kicks in and I want to beat that clock on the 10k.

So this was back to running for pleasure and enjoying my ultimate route. I know next week I’ll want to be able to prove I can duplicate this time but I very much doubt I can!!

So long answer but don’t include it! I think it’s more just acknowledging I did it and hadn’t goofed off!

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No sorry, can't allow it - your result stays in!!!!

I will explain in my next Speed Challenge post :)

Well done again!

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Hi Abi,

Hope you are good after weekend.

Wish to post my Strava recorded run on my usual Woodland Coastal Park 1.2k Circuit, 5k, 40.56 and 8.11 mins/km.

I have a grandsprocket invasion this week,4 from 2-5,so hopefully I may get a further attempt.

When does your challenge end and I hope this is OK and in order and not more work for you.

I know it is one submission a week.?

Take care of you and Atb to the flyers taking part.

Seen some amazing performances in the last few weeks on the forum from some who have not entered.

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That's absolutely brilliant - well done!!!

We are now into the final week of the challenge, so you have one more run to post :)

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Wasn't able to post a 10k run time over last few weeks due to my run/walk oddessy in Spain (Pamplona to Sahagun on the Camino de Santiago). Legs feel like pistons now that I'm back home so I'll go out for a 10k PB attempt in next couple of days.

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Awesome!

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