EDIT: LATEST POST HERE:
healthunlocked.com/marathon...
Hi all you six million dollar marvels!!!
How are you all doing? It's WEEK 4 OF THE WINTER SPEED CHALLENGE!!!!
Check out the spreadsheet here:
docs.google.com/spreadsheet...
Please post your results below.
With two more weeks to go, can you still beat your fastest time??
I have my doubts, but I'm a gonna try 😊😊😊
Be safe, don't forget to warm up, and have fun!!!!
roseabi xx
More info here:
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Hi Roseabi, I’m afraid I need to duck out of the challenge as I’ve injured my left leg😢. I’ve got an appointment with a sports physio on Saturday so hopefully she can sort me out🙂🤞
Good luck to the rest of you! 👏👏 I’ll be back out there soon! 🏃♂️
Oh no David...take care and I hope the session with the sports therapist helps you out. xx
Thanks. I hope to be able to report some more positive news soon about what I’ve stupidly done to myself! 😊
oh rotten eck! I'm sorry to hear that. What bad luck. I hope it's nowt serious and you'll soon be back out there.
Right, ere we go. It's slower - again! I tried, I really did. 31:30 = AVP 6:17
I'm so gonna kill it next week! LOL
Deffo xx
Two more weeks to go? I thought this was the last week! Counting never was my thing.
Right, I hared around my usual 10k route tonight and shaved off a few more seconds. Tonight's result was 8:41/mile or 326 seconds/5:26 per km (Please as usual check maths).
I don't think I can do it again, especially as my informal pacer is doing Brighton HM on Sunday so might not be there next week. I guess this will be a test of my determination...
Wow, amazing work - well done indeed!!!!
I've had to drop out, next time count me in !
I’ve eased off on the speed as I had pain trouble with my left shin after my last pb attempt. I’m trying to get a 20k in each week in prep for my March race and trying to increase both distance and speed is proving to be a bit tricky for me, so I’m going to bow out and just focus on distance to avoid injury. Thank you for helping me get that PB tho. That was one of my 2019 goals 
My pleasure! Hope that shin's ok though!!!
It is hard to fit them both in - this is the first of our Speed Challenges I've been able to have a go at 😊
Thanks Abi. I’m just watching it for now. Strangely it felt good after Saturday’s 20. You are kicking butt and taking names on your challenge!
I didn't beat last week's run, although there was really nothing in it! 5 min/km on the nose.
One more try... 😊
Speed run will be on Friday for me Abi...will be trying!😊xx
Go Jan.👊💥🏃♀️🌟👏👏
Good luck, BB! xx
Its done Abi...and I'm really pleased.
5.06k pace 7.23 time 37.23
A few dynamic stretches beforehand and off I went 🚀😄😉....
A few extra days between runs with lots of walking helped too I think.😊xx
Tbae we miss you. xxx
That is fab Jan.🌟
Have not looked at the graph yet.🤔
You and skimonday should bottle whatever your on.🙈😂
Bet it fixes ankles and everything else also.
Is this the last week 5.🤔
👊💥🏃♀️🏃♂️🌟🌟👏👏
Ah...thank you Tbae..
I kept thinking that Floss did 12k yesterday! this spurred me on!
Feeling a few twinges in my legs generally, but pleased that they disappeared when I started running.
*edit* not my legs..you understand 😄😉
There is one more week I think to take us up to end of Feb.
Take care, will look for your Green gym report on Strava😊xxx
😂😂
Yes, good session today.
Just a question, got a sub group, 6 for C25k, is the 27 runs written down somewhere , so it can be called out ,to do it as a little group at the slowest person’s pace.🤔
Too much for me to hope for to get two runs in after Thursday on week 5.🙈😂😂👊💥🏃♀️🌟👏👏
Yes, there is this...
healthunlocked.com/couchto5...
And this
nhs.uk/Livewell/c25k/Pages/...
You should be able to open the run session on the second link then copy and paste them..
Is this ok?
😊xx
Gosh thanks Jan.
Just Brillant.
Will have a look.❤️👊💥🏃♀️🌟👏👏
Fabulous!!!!! Will update as soon as I get home xxx
Thanks Abi😊x
Secret Weapon Or...?
OK, I kept to the same course as previous weeks but did the run at lunchtime instead of early morning, which means that it was warmer hence the "secret weapon": I unzipped the legs of my trousers so I ran in shorts instead of trousers. Is that allowed for this challenge or does it disqualify today's results? So far, my best pace has been 5:14 min/Km. My plan was to keep to around that pace for the first 2Km and then push my pace for the last three. I did the first K in 4:59 (so much for a steady pace) but slowed down the second k so that, after 2K, I'd been running for 10:13 (similar to last week).
I then started pushing harder (and working extra hard in the places that were slow in previous weeks) to try and maintain pace. Times for the last three K were 4:55, 5:08 and 4:46 giving me an average pace of 5:01 (and, according to Endomondo, a 5K time of 24:56...yay! I've beaten the 25 minute mark!)
I don't know how much of that was down to switching to shorts but I feel that I put everything I had into that run.
Great running...what a time!🙆😊x
That's AWESOME!!! I'm away this weekend and can't update the graph on my phone, but will add your result as soon as poss xx
I am afraid I can't field a speed result for this week, and I'm not sure I'll get one for next week either as I'm now meant to be tapering! Booooooo
Your work is done though Sqkr!😊x
I managed 4:22/km this week. As I need to focus on extending my longer runs and lots of hill work the next couple of weeks I may not be able to do week 5 of the challenge. Thanks Abi!
Hi roseabi - was all set to run my 5k this morning but given the glorious Spring weather, couldn't resist a longer run over a more lovely route!
Will still aim to do a 'speedy' 5k next week!
Sorry!
6m46s for my mile this week. So 4m13s per km. Gearing up for the final assault! 😊
Fabulous - well done Colin!!!
I ran 5K on Saturday in 36 minutes 31 seconds... I think that is my fastest 5K since whenever.... I have looked back through my Strava and all my outdoor 5Ks are 37 minute upwards... ! I am going to do a 5K tomorrow... and see what transpires... !
That is just Fantastic Floss.
Go you tomorrow also.👊💥🏃♀️🌟☄️💫
I’ll post my latest result herecas I’ve not seen a new thread. I did quite well but not as well as I thought. Ain’t that always the way 🤷♀️🤨🙄
Anyway here goes 😃. 30:39. AVP = 6:07
Thanks 😃👍
Well done, Wobble!! xx
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Double August Challenges: Speed AND Distance!!! 🤩🤩 WEEK 4!!!!!!❄️Winter Speed Challenge: On yer marks, get set...Spring '19 Speed Challenge - FINAL WEEK!!! 💥💥💥 Keep your head up, and go for it!!!!!!!Winter Speed Challenge: That's all Folks! Until next time 😊November Speed Challenge Week 5 - FINAL WEEK!!! 🤩
