Please tell me your results in the comments below. Also, if you haven't signed up yet, feel free to do so here!
I wanted to chat about a couple of thoughts and suggestions I have for this week. Here they are first in star points (why have bullets when you can have stars?), to summarise:
★ Positive self-talk
★ Use your data
First of all, please let's have some positive self-talk! I know that sounds a bit woo, but I do think it's a serious thing. For heaven's sake stop referring to yourselves as snails or tortoises. Don't get me wrong, I love snails and tortoises as much as any creatures (except bedbugs and mosquitoes, sorry guys got no time for you). And I know that it's mostly said in fun, but why identify with something slow? Why not think of yourself as someone who can go faster? And while I'm at it, please also stop saying you're "old". We're all old, but we can still try! OK, I realise that age grading (for example) is there for a reason. In fact I'm looking forward to upgrading next year! But many of us have not been running for long, and so have only experienced running in our 30s, 40s, 50s, 60s, 70s, or 80s... Let's see what we can do with our time!!
Secondly (sorry that first point was a bit of a rant, this one is more scientific), use your data! When you're done with your run, go to the statistics and analyse them. Write down how you felt during each split and think about how you might organise your next run better. I've posted here a screen shot of my personal best parkrun (regrettably some time ago now!), where I just missed my goal of under 25 minutes. I've noted how I struggled on a windy day. I can see that I could have tried relaxing my pace just a bit during the 2nd km (with a tailwind) so that I might have had something in reserve for the 4th km where things came apart a bit. It's not the best example because of course there's not always a wind (although there usually is at Hove Prom parkrun!), but there may be other things to contend with (and take advantage of), such as hills. And just speaking generally, 5K is a tough distance, it's an endurance sport! Everyone will find themselves flagging at some point. Work out a strategy for your run by looking back at your stats.
Anyway, have a fabulous rest of the week, and enjoy your running!
ju-ju-, Sqkr, and roseabi xxx
Follow this link for more info about the challenge:
In following up Decker’s most recent post and nytimes link, under related stories, Ida Keeling story , from the Bronx, still running at 100 in 2016 article.🤔Guess if she is still around she still will be.
Agree with analysing your stats and also visualise applying your conclusions.
Brillant Abi.Love it.
I hope you understand how motivating and enjoyable this challenge is and how unselfish it is of you to organise it all.
I agree with +ve thinking but I have to say that although I felt like a springbok/gazelle on the early sections of my recent marathon, the "finishers.tv" footage that Tallinn helpfully gives every runner for free, paints a very sobering picture! I'm just glad that most of the videocamera stations were before the halfway mark!
I'm fully hoping to smash my 5k PB this month after all the miles I've put in to get my marathon done. However, since the fastest runs I've done were back in my c25k early runs when I thought that "run!" meant run like an idiot until your lungs explode and your face is the colour of a fire engine, my big worry is I've forgotten how to run fast because of all the sensible miles thinking of endurance rather than collapsing in a heap at the finish line! We will see...
Hugely well done - check out the graph, you look amazing!!!!
I'm really glad you say you're pleased with the PB, and that you'll give it another go!! I know it isn't especially fun running a fast 5K, and I definitely prefer long slow runs over that. But that PB, that PB... 😊. And high intensity exercise is great for fitness, I do recommend sticking with it - shorter distances are better!
Interesting comments about working out a strategy for your run using your Parkrun analysis as an example.
I hated Parkrun when I did the first one because of all those other people there. So much so I didn't go back for months. When I did go back, I accepted the first half mile or so would be chaos with loads of chatting people "in my way" on a narrow path with limited overtaking opportunities. Then I decided to accept starting off slower than normal, get through the Toxic 10 somewhat easier then focus on negative splits and having some energy left for the short sharp climb to the finish. I've now done seven with a new PB every run except one as I try to push myself to exhaustion towards the end rather than right from the start.
Of course when I run home alone I still find it difficult not to go off like a nutter and destroy myself in the first half mile...
Had a crack at my 5k PB today and was only 5 sec off (Strava Best est 5k was 25:55) my watch time was 25:59. Which one to use? Assume Strava cuts off 5k+ over run few metres?
Very happy with that and I know my legs wanted to run at 4:30 (first 2-3k) but my old heart n lungs need some intervals/fartleks! Will do some and see what difference it makes to my VO2max and speed endurance. I was focussed on "run all day" marathon endurance so much this summer I'd not had a good eyes popping out on stalks blast!
I think Strava finds the best 5k within your run, but since your run was very close to 5k, and your moving time very close to your elapsed time too, it doesn't make much difference! I have input 25:59 for 5.01 km, and I get the same result as Strava's best estimate 😊
Cheers Abi! I noticed something odd on the Strava route plot, many corners cut off etc (maybe due to tall building/trees or a gps bad weather day). Anyway replotting the exact route on Strava using the "my routes" function gave a whole 150m farther distance! So I should be able to shave a lot more time off and beat my pb next time since the adjusted pace for 5.15km is 5:03 or a 25:14 5k.
I’ve not stopped running at all It’s other stuff that uses my hand that I struggle with, eg chopping veg and washing my hair. Not driving either, which doesnt bother me I’m healing well 💪👍
So... did parkrun this morning but went for a flat one this time as I like to vary them and I did a hilly one last week. Think I should have suggested 2x 5k targets for this challenge -
please could I add this now roseabi as I will work on both but alternate weeks?
If so I would like baselines please:
Flat 5k baseline 22.18
Hilly 5k baseline 23.40
Back to today - flat 5k. Felt good before the start, we were running the route in reverse this time which meant the very small hill was just after the start instead of just before the finish. This was good because I hardly noticed it 😁. I started near the front of the group and set off ahead of my target pace (4.24 for a 22min target). First 1k went ok but thought I would pay later as I did it in 4.07 - my fastest ever 1km. The next 2km both at 4.27 around my 5k target. We then headed back for the last 2km and although there was only a light headwind it felt tougher. I was trying to keep up my cadence - I could feel my legs getting fatigued, just need to hold on. That last 500m seemed to go on forever! 4.34 and 4.32 for the final 2k. Final result 22.07, a pb for me and my watch tells me its a pb for 1k, 1ml and 5k 😊. I try to aim for a steady pace and increase for the last km, but did not do that in the end, but the end result was pretty good.
OK, I'm away down in North Yorkshire this week, so not my hilly home run, but today went for a 5-mile run, uphill about 300 feet, then back down again. Usually I run downhill about 270 feet for the first half, and slog back up to get home, which i think is harder than getting the hill over and done with first! Anyway, my average pace was 10 min 14s per mile, so 6 min 22s per km, equivalent to about 31m 49s for 5k I think. So an improvement on 6 min 30s pace for my home hilly 5k, so let's use that for week 1. It's a PB for 5 miles so I'm chuffed!
my first challenge is done. Yesterday was the day of the relay, I won't have a second opportunity. But I am happy to say: the time is a new personal best!!!
12'14''
Last year I ran my leg (2 miles) in 12'26'' (3'41 per Km). As mentioned here, I wanted to try and improve on that, but also not blow up for the team, so I did my first lap being conservative and accelerated on the second. I managed a 12'12'' (which is 3'38' per Km I believe...) , but I did not have much mental energy to sprint (so I lost 3 positions...).
I guess, if I want to improve my speed results, I will need to work on mental strength and willingness to dig for a sprint
Amazing pace and I'm sure the team are very happy with that! So, is this an annual relay you take part in?
So this week for my 5K I chose the Westerly route, which is a toughy with a steady incline to the mid-point. I'm very pleased to post that of the 4 matched runs, I did manage a new PB! (The slowest being 40:16).
My previous best was 35:13 and this week .....drum roll... *33:46*!
So, by my calculation I've knocked off 1m27s for that route.
I'm very pleased with that. But, as I couldn't do the PR route the week, which is the baseline I chose with an official PR for that route of 30:34, I haven't made an official gain this week. I was still pleased to join in though and had fun doing it.
I tried my first speed challenge run today! It is a long way from my best, I've a lot of work to do to get back there as I honestly felt like I might explode, but I got out there and did it. Which is especially impressive as it was only flipping raining! 🤣 I'd got back from doing a few bits in town and had talked myself out of going out for a run at all (I've too much to do... I'll go tomorrow...) but I had this curious wave of determination that came from nowhere, and instead of putting on my slippers I almost subconsciously got changed into my running stuff and went right out again, this morning's lipstick and all. ju-ju- would be proud! I did my 5k, it was all over the place and super inconsistent, but I got round in bang on 26.00, 5.11 pace. I'll think a bit more tactically next time, but this was my first 'fast' 5k in months and months. It's a decent start, but over a minute slower than my target. I'll keep trying! 🏃🏻♀️🏃🏻♀️🏃🏻♀️
Had 4 attempts at my 5k route,M/T/W/Sun with one successful recording.🙈
No idea signal or phone.🤔
Tried 2 mornings and 2 evenings and the one successful recording was Tues morning.👍
I only have an opportunity M/T/W of wk2, and will try the route in reverse, perhaps I can run quicker backwards 🤔🙈😂, ACW I mean 👍, from the promenade finish point/new start point.🤔
If my problems continue I can either try 17x 300m Laps round the local football pitch or go back to my woodland loop , 4x1.2k + 0.2k, used for the July challenge.
I am just trying to get back into the 7-8mins/km band where I was before taking a month off in the garden.
I am pleased with my results since my return and before starting this speed challenge.Fifteen active days, 126km, 803m and 21.7 hours.
Difficult to know what to do,maybe if I have to change route and hopefully get a recording I could just use the 42.24mins for 5k.🤔
Teckie gremlins and 🦕 and handicap bandit.🤔🙈😂.
For today I am going to trot down to the promenade and commence it as a 5k and get back home at 5.3k.
Hope this is OK.🤔
Thanks Abi and great to see the Brillant achievements coming through from everyone.
Yes I can activate the stop watch on my phone and at least if I can get a recording I would know more precisely where the 5k point is at, on the promenade.
I know that is working at least.lol.🙈😂😂
Brillant Abi.👏👏
Love the speedy tiger.👍
If only, more like a trotting Teckie 🦕, but it’s fun.
I am hoping for a miracle one day and I become a little galloping gnome and even jump past the canter phase.🐎
Go all Abi’s Oct Speed challengers.Atb.Brillant.💥🏃♀️🏃♂️💥☄️☄️
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