SPEED Challenge INFO POST 🀩 - Fun Beyond 10K & ...

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SPEED Challenge INFO POST 🀩

roseabi profile image
roseabiUltramarathon
β€’40 Replies

Hi whirlwinds!

πŸ’₯THE CHALLENGE!πŸ’₯

β˜… Choose a distance (e.g. 1 km, 1 mile, 5 km etc.) OR a time interval (e.g. 20 minutes). This should be the same each week, and run over the same route each week, or at least very similar routes.

β˜… 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...

β˜… RUN your chosen distance or interval fast - and enjoy!

β˜… PLEASE POST NO MORE THAN ONE CHALLENGE RUN PER WEEK OVER THE FIVE WEEKS!!!

πŸ’₯ YOU DO NOT NEED TO RUN EVERY WEEK! IN FACT I WOULD BE HAPPIER IF YOU TOOK BREAKS TO HELP GUARD AGAINST INJURY 😊😊😊

β˜… I will post each Monday to collect your data.

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

β˜… 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!

β˜… I will share the results in a Google Sheet like this one I did for the Spring Speed Challenge:

docs.google.com/spreadsheet...

I look forward to seeing how you get on!

Sqkr & roseabi xx

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40 Replies
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roseabi profile image
roseabiUltramarathon

MadDave pianoteacher Oldfloss Maddee_6333 Rubinstar Whatsapp Rhodalewis misswobble HoagyM

You guys are on my list 😊

pianoteacher profile image
pianoteacherMarathonHalf Marathonβ€’ in reply toroseabi

Thanks Abi! Going to go for 2km rather than one mile now I'm finally allowed to go to Army Selection 😁

roseabi profile image
roseabiUltramarathonβ€’ in reply topianoteacher

Oh yes, of course! I have put that in the spreadsheet 😊😊😊

andystev profile image
andystev

Umm, January 29th?

roseabi profile image
roseabiUltramarathonβ€’ in reply toandystev

Ha, thanks Andy! Edited πŸ˜„

homlyme profile image
homlyme

Sign me up please roseabi

homlyme profile image
homlyme

Can I use my park run results

roseabi profile image
roseabiUltramarathonβ€’ in reply tohomlyme

Yes, any parkrun you do within the dates mentioned xx

Maddee_6333 profile image
Maddee_6333Half Marathon

Just to be quite clear, that means don’t try to run more than 1 fast run a week, rather than do only 1 run a week in total, yes?

I’m currently thinking of doing it over a mile, as the 12 minute tempo run I did this morning came out at about 2.5k including a brief warm up.

roseabi profile image
roseabiUltramarathonβ€’ in reply toMaddee_6333

Yep, just the one Challenge run per week please! The rest of your week's runs are your business 😊

A mile is an excellent distance to choose 😊😊😊

Maddee_6333 profile image
Maddee_6333Half Marathonβ€’ in reply toroseabi

Great πŸ‘

Now to figure out *where* to do it πŸ™‚

roseabi profile image
roseabiUltramarathonβ€’ in reply toMaddee_6333

That hill at the start of the Beachy 10K πŸ˜‰πŸ˜ŠπŸ˜Š

Maddee_6333 profile image
Maddee_6333Half Marathonβ€’ in reply toroseabi

🀣🀣🀣🀣🀣

I was thinking of somewhere more like the Adur 🀣🀣🀣

In all seriousness, maybe I should incorporate that ridiculous slope up the left hand side of the drive at Stanmer. I HATE that slope. Give me a proper hill any day!

roseabi profile image
roseabiUltramarathonβ€’ in reply toMaddee_6333

Hardcore! I like as flat as possible for fast runs πŸ˜„

Maddee_6333 profile image
Maddee_6333Half Marathonβ€’ in reply toroseabi

Well, if I go up it I can come down it again πŸ˜‰

roseabi profile image
roseabiUltramarathonβ€’ in reply toMaddee_6333

True dat

Sqkr profile image
SqkrHalf Marathon

πŸ–οΈ Me too please! I need to get on with HM training but a few speedy runs wouldn't go amiss 😊

roseabi profile image
roseabiUltramarathonβ€’ in reply toSqkr

Awesome! 5k?

Sqkr profile image
SqkrHalf Marathonβ€’ in reply toroseabi

Oo sorry, yes please. I'm not sure where yet, I'll see what happens.

andystev profile image
andystev

I'm in for a 5k please. The coach has agreed to build Parkruns into the schedule for a few weeks.

roseabi profile image
roseabiUltramarathonβ€’ in reply toandystev

Marvellous!

Macmac profile image
MacmacMarathon

Please could you put me in for a 5k? I’m determined to crack my pb from last year...My HM pace has improved but my 5k pace has been stuck so this might spur me on! 😊

roseabi profile image
roseabiUltramarathonβ€’ in reply toMacmac

Welcome!

Windoze profile image
WindozeHalf Marathon

5k or a parkrun PB for me please πŸ˜‚ it annoys me like crazy I break my 5k PBs on my 10k races....πŸ˜œπŸ€”πŸ€”

roseabi profile image
roseabiUltramarathonβ€’ in reply toWindoze

Excellent!

Katnap profile image
KatnapMarathonβ€’ in reply toWindoze

Try doing a longer warm up and see if that helps 😁

Good luck with your parkrun PB!

Windoze profile image
WindozeHalf Marathonβ€’ in reply toKatnap

My bloody warm ups are longer than the feckin 5k runs πŸ˜‚πŸ˜‚πŸ˜‚πŸ˜œπŸ˜Ά

Tbae profile image
TbaeMetric Marathon

I’m in Abi please.

Loads of warm up and sticking with 1k only.πŸ™ˆπŸ˜‚

πŸ‘ŠπŸ’₯πŸƒβ€β™€οΈπŸŒŸ

roseabi profile image
roseabiUltramarathonβ€’ in reply toTbae

Fabulous!!!

Whatsapp profile image
WhatsappHalf Marathon

Thanks Abi. 5k as I need to crack 25 mins.

roseabi profile image
roseabiUltramarathonβ€’ in reply toWhatsapp

Added 😊

Katnap profile image
KatnapMarathon

I've got a 200m Strava segment I'd like to improve (from the current 53 seconds) that I tend to use as a sprint finish after a long jog.

roseabi profile image
roseabiUltramarathonβ€’ in reply toKatnap

200m - awesome!!! Added 😊😊😊

Windoze profile image
WindozeHalf Marathonβ€’ in reply toKatnap

I'm with you on that hill 😎😎😎🀯

Langley-Loper profile image
Langley-LoperHalf Marathon

Add me in please. As my running routes are rather disorganised at the moment, I'm going long again and using the Sweatshop Running Club 10k route, as it's the only route I'm likely to do every week. It's a different 10k route to the last speed challenge route I used though, the summer route which includes a nice big chunk of river bank.

Now I re-read my reply to you, I notice how many times I have used the word "route". My English teacher would be so disappointed, but my PE teacher would be impressed.

roseabi profile image
roseabiUltramarathonβ€’ in reply toLangley-Loper

Added!

Lol! There really aren't too many alternatives for "route" are they?

Oldfloss profile image
OldflossAdministrator

Mine will be aiming for a consistent faster time over 1K...which in turn will improve my other time:) Will be late starting this week as some of the tree pollen has caused my a bit of grief! Very sore ribs and chest with sneezing and coughing!

roseabi profile image
roseabiUltramarathonβ€’ in reply toOldfloss

Oh dear xxx Take it easy!

Oldfloss profile image
OldflossAdministratorβ€’ in reply toroseabi

Lot better today thanks... I think the rain helped... xx

roseabi profile image
roseabiUltramarathon

Closing comments, please see latest post:

healthunlocked.com/marathon...

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