Hey everybody!
Apologies for the delay in posting, but here it is at last - the final graph of the Autumn Speed Challenge!!!!
A thousand thank-yous to all who took part!
Most of you have all been following the results as you've gone along, and I know that many of you have been very happy - sometimes surprised - by your performances!
As usual, the graph is a little crazy! I'll give a few honourable mentions - but first I'd like to be clear that EVERYONE who took part produced positive results this time and it has truly been a joy to behold!!!
Tbae! You are such a trooper with your grit and determination to succeed!! And thank you for all your comments about the data analysis - I will be taking them on board for the next challenge 😊
DiveMonkey - your hard work is paying dividends! Well done!!
Misswobble, Colinsmith (a first-timer!), Whatsapp, and APScotland - you have continued to push yourself throughout the Challenge, despite the odd hitch. It's been a pleasure having you, and I hope you all will return!
But, who is the Challenge Superstar?
This time, I choose two:
★ First up: another first-timer, Bluebirdrunner!! What a pleasure to see you discovering your new super-powers!!!
★ And m'colleague Sqkr!! You chose your goal of a sub-25 minute 5K and smashed it!!!
There have been some lovely comments on the Challenge posts, here are a few:
★ "I think it’s made me focus on more consistent pace. I usually go out too fast and just hang on!"
★ "motivating and enjoyable"
★ "love the idea and the incentive"
★ "it has been great to see what I can do when I push myself!"
SO, WHAT'S NEXT??
Well, first off - keep up with the speed work!! It'll keep you warm through the winter 😊 Here's a few suggestions for you to continue or consider:
💥 Interval runs: A mixture of faster-paced running and short recovery breaks within a run.
💥 Tempo runs: Also known as (lactic) threshold runs, these generally involve running at a somewhat uncomfortable pace over an uncomfortable distance 😊
💥 Slow runs! Yes 😊 Build up endurance by running slowly, perhaps while keeping your heart rate below a certain level (aerobic threshold). You may have seen mention of the MAF method of Phil Maffetone (for example), which includes a programme of exercise at lower heart rates.
💥 Monitor yourself: If you collect data while you run, continue to analyse it. Keep a diary. Check out comments in this earlier post for some info about running watches: healthunlocked.com/marathon...
💥 Pick a goal! As Sqkr demonstrated - it can be amazing to have a clear target in mind!!!
💥 JOIN THE WINTER SPEED CHALLENGE! End of January 2019 😄
Most of all, though, have a wonderful rest of THIS year - and enjoy your running!!
roseabi xxx
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