My thoughts after my starting run were that I was keeping up my pace well, but that I needed to capitalise on it by pushing myself a little bit faster at the end - looking to work on the negative split. It's not easy, and I definitely remember looking at my watch A LOT in that last km. But it's WORTH IT, right? 😊
Take care of yourselves, warm up well, and enjoy your running!!!
Hi Roseabi, having run my first run for this challenge on Saturday and the London Winter 10K yesterday I'm having a break today. The plan now is to do my 5K for this week tomorrow evening then a run of 16K on Thursday evening. This is in line with my HM training so hopefully it will all go OK.
At least we seem to have lost the really cold weather now (OK, it's raining instead) but I prefer it when it's slightly warmer anyway.
Sorry you are not speeding along this week roseabi - but I’m sure you’ll have even more speed for next week!! 😁. Please can I use the first 5k of my hm yesterday as my time for this week? So 4.47 m/km for this week please.
I averaged 4.53 m/km overall for the hm, with a few railway/main road bridges in the later stages (they were a nice surprise 😜) which was ahead of my target pace of 5m/km so very pleased with that.
Hope you are 100% soon Abi! I am so happy to be out of the lurgy myself. I ran my second 5k run for the challenge also my best ever 5k today @ 4:57/km or 24:48 for 5:01km - according to Garmin. No snow, +5 and all in. Not sure I will ever top that.
My chosen distance for this challenge is so short I’ve got no excuse other than to go full pelt the whole way really! I do notice over a 5km at parkrun though, that a lot of people who seem to be running very comfortably ahead of me all the way round, don’t seem to bother with a sprint. 🤔 I don’t know whether they’re just more mature in their attitude than me (I know parkrun isn’t supposed to be a race) but I don’t know how they can see that finish line and not think ‘Sod it, I’ll put my foot down’. For me, it’s the fun bit - it’s nearly over and I’ve always got just a little left in the tank for a sprint over the last 200m or so.
Even the C25k podcast encourages pushing harder at the end of a run doesn’t it? Perhaps that’s where I’ve got it from....
I never sprint at the end for the same reasons as roseabi —no one needs to see me throwing up on the finish line! I learnt that lesson at my very first race... I try and run pretty tactically, so that I've nothing left at the end anyway and then at least I know that I've given it what I can, sprint or not!
Hmmm week 2 plan....working away for 2 days so gym in the hotel tonight....Thursday is running club speed session at the track so hitting that one hard and my 5k sat am I will not know the route but I'll give it a bash... 🤣🤣
I am also taking a bit of a break this week due to external events (may yet sneak a speedy run in, but not sure when!), though I did cut all my hair off on sarurday—about two feet of the stuff—so anticipate being really quick next time I get my challenge run in, on account of being so much lighter than I was before 😂
I completed my week 2 10km run last night. Average pace was 9:06 min:sec per mile (I work in old money) which converts to the more modern 5:39 min:sec per km or 339 s/km.
This lunchtime I went out for my second 5k speed challenge and this time had the correct breakfast (porridge, not toasted teacake and jam like last week). Plus I did some dynamic stretches using a tree for support during my warm up which is new for me.
Started quite quickly and got into a rhythm, but wasn't sure I could/would suststain it to beat last weeks time.
By the third k was feeling happier and knew I would make the distance, but would it be fast?😕
YES👊 5.18k in 38:49 with a pace of 7.29
My fastest over that route and third ever fastest 5k !
The 5k time was 38:40mins but I will be happy for you to use the 7.29 pace.
Feeling pleased, the run on the treadmill last week helped too I think...and much nicer to be running outdoors!
Hi Roseabi. I’ve done this week’s run. My pace was 7:06 so not what I would have wanted 😕 We all have a bad run from time to time so just putting it down to experience 🙂👍
Oh No- hope you're feeling back to full strength soon!
I've just had an amazing run and smashed my 5k PB! Pace was 6.27/km!!
I'm sure that's rubbish compared to most folk on here but is fantastic for me - just goes to show the power of setting out with a determination to be faster I guess (and of the motivation on here!).
Big thanks too to Bluebirdrunner for encouraging me to have a go.
Not sure if I'm going to improve too much more in the coming weeks though...off for a long hot bath!
You're definitely not rubbish! Yes I saw that table - it was interesting, though I don't really like the idea of getting some sort of pass because of my age 😂.
It's just I'm in awe of folk running a km in under 5 minutes 😱.
As I mentioned in the weekly chat I’m paying a bit for all the long distance ran in January and the strong 20 miles on Sunday, so I wasn’t sure about speeding this week
But this morning I was running 10.07 miles (to be precise ) and decided to have a go with the usual idea of running 6 miles 10-20% slower than marathon pace (ran about 51’ for the 6 miles and a bit) and then last 4 miles at half marathon to 15K pace (6’50 /mile or about 4’15/4’20 per km).
My best run on this was 2/3 weeks ago , when I managed 27'30'' for the last 4 miles.
Today, I could not manage anything better than 28' (like the past week) for 4 miles. This is equivalent to last week pace of 4’21’’ per km.
However, this time I was much more tired and started slower (probably around 4’40 per km) the I managed to pick up the pace and in the last couple of miles and run the last couple of km very fast (probably faster than 4’per km).
Hopefully next week my body will be more used to the miles and I’ll manage something closer to Half marathon pace all the way around...
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) and decided to have a go with the usual idea of running 6 miles 10-20% slower than marathon pace (ran about 51’ for the 6 miles and a bit) and then last 4 miles at half marathon to 15K pace (6’50 /mile or about 4’15/4’20 per km).
