Winter Speed Challenge begins Monday ... - Fun Beyond 10K & ...

Fun Beyond 10K & Race Support

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Winter Speed Challenge begins Monday 28th - start warming up now!!! 🤩

roseabiUltramarathon•

6 years ago•43 Replies

EDIT: SEE LATEST POST HERE:

healthunlocked.com/marathon...

Hi speedy superstars!

This is the last in our seasonal series of speed challenges - but as you will see there are some changes this time!

If you would like to join in please comment below. I already have a list on the go, which can be seen in the latest version of my trusty Google sheet here:

docs.google.com/spreadsheet...

I want to keep this post brief - if you have any questions ask away.

💥THE CHALLENGE!💥

★ Choose a distance (e.g. 5 km) OR a time interval (e.g. 30 minutes). This should be the same each week, and run over the same route each week, or at least very similar routes.

★ WARM UP before each Speed Challenge run. This is very important and you should spend at least 30 minutes doing it if possible - and the shorter the run, the longer the warm up should be. Please read through the article linked below:

runnersconnect.net/why-shou...

★ Run your chosen distance or interval fast - and enjoy!

★ The Challenge will begin on Monday, January 28th and you will run once per week for FIVE WEEKS. I will post each Monday to collect your data, but if you miss the odd week don't worry about it.

★ Please give me your result as your AVERAGE PACE IN MINUTES PER KILOMETRE for each run.

★ I will be calculating the results as the number of seconds per km improvement (or otherwise) each week, based upon the results you post for your first run of the Challenge. Because of the differences between you the results will not be directly comparable, but I hope that the improvements will be appreciable!

I look forward to joining you!

roseabi xx

See previous post here:

healthunlocked.com/marathon...

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roseabi

Ultramarathon

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43 Replies

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TbaeMetric Marathon6 years ago

Clear Abi, crystal.🤔

So I am doing 13x300m, 30:20:10 intervals around the local football field perimeter.

So 3.9k and will give you a mins / km pace after first run.Only once before ever got just below 40 mins for a 5k and therefore 8 mins/km.

So that is going to be my starting point.But sure I will give you my first run actual.👊💥🏃‍♀️

Hope this is OK.

Atb to everyone 👊💥🏃‍♀️🏃‍♂️👏👏

roseabiUltramarathon• in reply toTbae6 years ago

Fab, I've put you down for 3.9 km 👍

TbaeMetric Marathon• in reply toroseabi6 years ago

Hi Abi,

Going to take my best ever 5k time of 39:32 is 39.53x3.9/5 = 30.83mins or 30:50 mins.

When I get back and depending on how the intervals go would like to just keep it simple at 5k and 39:32 mins.

Hope this not confusing Abi and do not go to any trouble.I can always wait and hopefully post a run in the second week. But my 5k PB is eye on the prize for me.

💥🏃‍♀️🌟👏👏

roseabiUltramarathon• in reply toTbae6 years ago

Hi Bob! We are not doing the stated base time for this challenge - your first run will set your base time. I have added an extra week to the challenge in the hope that we'll all manage to get a few results!

I will be posting tomorrow and hope to make this more clear to everyone 😊

roseabiUltramarathon6 years ago

I am going to do a 20 minute tempo interval which will fit in nicely with my half marathon plan. I may add some extra intervals to the session, but I'll record them separately. Yay 😊

DeckerUltramarathon6 years ago

I will try for 5k, tho I don’t think I’ll get any PBs today with 5” of wet snow ⛄️

TbaeMetric Marathon• in reply toDecker6 years ago

🙈😂😂👊💥🏃‍♂️👏👏

roseabiUltramarathon• in reply toDecker6 years ago

You get special kudos though!

DeckerUltramarathon• in reply toroseabi6 years ago

Haha, well I just got back in and finished with a 5:33 pace for a 27.5 minute run for this first one. I ran a mostly plowed route through my old digs in the cemetery. I’m fighting a cold/lurgy too so I am ok with that for now.

roseabiUltramarathon• in reply toDecker6 years ago

Nicely done!

WindozeHalf Marathon• in reply toDecker6 years ago

Nice Decker. I will probably put my first 5k baseline in about 27-28 too as that's my average flat 5k

DeckerUltramarathon• in reply toWindoze6 years ago

That’s a good plan Windoze. My 5k pb is 26 so I’ve a ways to go.

WindozeHalf Marathon• in reply toDecker6 years ago

Just sent you a Strava inv Decks. We are at about the same times and pace so will be interesting to discuss 😎

WindozeHalf Marathon6 years ago

I will be looking at 5k pb on my local route. I have already started on my pacing 🤣

roseabiUltramarathon• in reply toWindoze6 years ago

You're such a keen bean 😊

WindozeHalf Marathon• in reply toroseabi6 years ago

Love a good challenge 🤣🤣

LordiMarathon6 years ago

Thanks for doing this Abi! You are a HU treasure!

I'd like to choose both 5k and 10k as my distances.

I've been mostly plodding/jogging all last autumn and early 2019 just trying to get time on my feet and to maintain a baseline fitness, but I did do a 10k combined 5k warm-up jog and 5k "run" last night to test the old legs! Surprisingly I was able to run faster and faster 1k splits at 6-7-8-9-10k so it looks like the old legs, heart n lungs are in good basic shape to go into this challenge with.

So can I post an initial 10k time of 01:01:08 please. My 5k starting time will be my Sat 26th Jan Parkrun time.

I will run Parkruns most Saturdays for the 5k and then run 10k midweek down in my carpark/batcave circuit.

My 5k PB is 25:11 and 10k PB is 58:23 (Strava) if needed for your spreadsheet.

roseabiUltramarathon• in reply toLordi6 years ago

Great! But we are not doing the base times for this challenge - just post your first runs when you've done them next week and that will be your starting point 😊

Maybe586 years ago

I’m in! Perfect timing for intervals over 30mins short run of the week 🏃‍♀️😄

roseabiUltramarathon• in reply toMaybe586 years ago

Marvellous!

SaskAlliecatHalf Marathon6 years ago

I would love to do some speed work again but waaaaaay too much ice out there where I am. I guess I'll live vicariously through the rest of you and long for clear roads, warmer temperatures and some speedier runs in the spring 😉. Best of luck Speedsters 🏃🏽‍♀️🏃🏽‍♀️🏃🏽🏃🏽💨

roseabiUltramarathon• in reply toSaskAlliecat6 years ago

Next time xx

Langley-LoperHalf Marathon6 years ago

This will make me go to the running club every Monday. They always do the same route, I just have to choose 5 or 10 k. See how energetic I feel Monday for my starting data...

roseabiUltramarathon• in reply toLangley-Loper6 years ago

Fabulous!

OldflossAdministrator6 years ago

5K for me... short and sweet, and hopefully will manage to get it in, when the ice isn't around!!!

Thanks you..keeping us motivated!

roseabiUltramarathon• in reply toOldfloss6 years ago

Awesome!

Bluebirdrunner6 years ago

5k for me too Abi please...

Still deciding whether to do the flat route or the one with the hill😊....xx

roseabiUltramarathon• in reply toBluebirdrunner6 years ago

😊😊😊

MacmacMarathon6 years ago

5k for me too please - I’m tapering for an HM next week so will be setting a low time to start 😁

roseabiUltramarathon• in reply toMacmac6 years ago

Awesomeness! Sorry, I could have sworn I'd replied to you!!

MacmacMarathon• in reply toroseabi6 years ago

😊 thanks Abi! No prob. Bit of a weird month with the HM coming up but should hopefully allow me to build my pace up over the 5 weeks 👍

misswobbleMarathon6 years ago

As much as I hate to say it, I think it’s going to have to be a 5k for me I hate fast fives 😝😝😝😫🤨😤🥵

I’ll give it my best shot 💪🏃‍♀️👍 Got a ten mile race coming up so a bit of speed work will do me good, she said convincingly 😁

roseabiUltramarathon• in reply tomisswobble6 years ago

They are the worst aren't they - enjoy 😜

aliboo70Half Marathon6 years ago

I'm moving house this week and doing red january til thurs(3 club night so varying routes!😕) so i think I'll choose a 1km if that's allowed? ? Or else I might have to start a week late or may be opt out til the next batch! Didnt think it all through properly but could do a mini one maybe! X

roseabiUltramarathon• in reply toaliboo706 years ago

Yes that's all perfectly fine! Hope the move goes smoothly, and we'll see you when we see you xx

aliboo70Half Marathon• in reply toroseabi6 years ago

Thanks rosabi!😊xxx

DebJogsOn6 years ago

Hi - I'd like to work on 5k. I'm pretty slow but have hopes of being a bit faster. Running in the week has to fit around work, but I can be sure of getting a run in at the weekend. With that in mind can I use the 5k I ran today as my baseline - or am I ok not recording another until Wed (when I'll most like next be able to get a run in)?

TbaeMetric Marathon• in reply toDebJogsOn6 years ago

Atb Debs.👊💥🏃‍♀️👏👏

roseabiUltramarathon• in reply toDebJogsOn6 years ago

Hi Deb - and a huge warm welcome to this forum!!

It's near enough to the start of the challenge, so I'm happy to take that as your first run - I don't want you to stress about fitting a run in during the week.

So this will be your first run of the challenge - please let me know the average pace you recorded (in min/km if at all possible!!).

DebJogsOn• in reply toroseabi6 years ago

Thank you - feel a bit of a fraud being here if I'm honest - not likely to complete a marathon or an actual race any time soon 😳!

My 5k pace today was 6:34/km - and was only a fraction off my best time ever (said I was slow!) - so not sure how much improvement I'm going to show - still it will keep me focussed on getting some speedy 5ks in over the next few weeks 😊.

roseabiUltramarathon• in reply toDebJogsOn6 years ago

Definitely not a fraud! This forum is all about challenging ourselves, and getting that faster 5k is a brilliant goal!!!

Thank you for being our first poster, and I'm looking forward to seeing how you get on 😊😊😊😊