Just out of interest and I am committed to guide rules and all the stuff you generously supply on the magic forum, including Pete Magill just recently.
Sorry digressed, out of interest, I am prepared to take a greater risk, actually arguably do not have much choice, the shorter the run and faster the more thorough the warm-up, absolutely correct, for me a more senior trotter I have decided to balance that a bit by utilising my at present more limited energy and translate that into the absolutely best pace and gallop that I can achieve over the one km distance.
I genuinely hope to break into the 3 something ,min/km, for the life of me I cannot see what’s stopping me.Just a case of figuring some stuff out.😱
I am overjoyed with the magic forum that has given me this journey so far.
Thank you MF and you Abi for setting this up and putting your knowledge and links on a plate for me.
Congrats to everyone for getting comfortable with being uncomfortable!
Speedy runs are a bit of a pet hate of mine as I don't really relish that pukey feeling at the Threshold level of exertion at all!
I didn't join the challenge this time around but I will have a go at some speed-work next time though. However, despite not trying too hard for a fast run I somehow managed to be only 40s of my 5k PB the other day despite running a run/jog/run/jog/run set, so I must still be improving my speed just from general running. The next Speed Challenge might be just what I need next.
Digressing - Ever since the new heart-shaped "like" button appeared I can't use the HU site on an iPad anymore (menus don't work, can't reply etc.). I think this was flagged-up on c25k forum yesterday too. On my Android phone at mo but not great ti type stuff (one finger covers 6 keys ☺).
Thanks so much for contacting us to report this issue. I apologise for the inconvenience this might have caused you.
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Just to clarify the situation, we upgraded a piece of our technology when we release the new Members page. Unfortunately, with that released, we introduced a bug on some versions of Safari and thanks to reports like your one we were able to take actions. Thanks you!
I put myself on the IC with an Achilles Tendinopathy and more.Seized hip and fluid knee.
Felt sorry for myself but with the help of the magic forum and time I have clawed myself back through a repeat C25k programme , this time with the lovely Laura.
Of course so much happening , my fifth grandchild , Seren, two weeks old today,I posted the best I could 8.08 mins / km before going South,which actually is in line with the best 5k ever achieved, for me. Just under 40 mins.I remember the one and only Parkrun was 48 mins, just after I graduated first time round.
Sorry to bore you, but I am mysteriously ,and I hope in another place.😱
I have today ran a sub 4 min pace.
In your SSC I have PR ‘rd each week and do not see an end to that for week 4 and week5.
Can you adjust my week1 to start with week 2 and I will go from there.🤔
You and this magic forum are just unbelievable in what you are giving.
It’s funny how things just come along unexpectedly and so miraculously.
Life didn't allow Parkrun this morning. I did get out for a tempo run this afternoon though. A touch further than 5k, considerably lumpier and a lot more off-road. So while 3.3 miles in 29:45 (giving 5:36/km) isn't an improvement, I'm not unhappy with it.
No Parkrun next week either, clashes with a 10k. And I'm away the following weekend, but trying to work in some Parkrun tourism.
Realised last week that my 1k starts with a downhill. It then has a slight climb. For the first two weeks, I've started off quick on the downhill then struggled to keep up any sort of pace on the rest. So, this week, I took it much easier on the downhill then turned on the effort. I still struggled to maintain effort nearing the end but I did succeed in maintaining a reasonably steady pace over the 1k. Unfortunately, that steady pace was slower than last weeks but, at least it's better than my baseline. This week's pace is 4:38 with an overall distance of 14.7k.
I think that next week I should go back to just tanking it on the downhill then finishing off with whatever I have left.
I didn't join the short distance speed challenge this time because I had a HM coming up 18 May, but will do so next time!
Despite that, at longer distances I'm happy to report that I got in some speedy PB times - I smashed my PBs for both 10k (56:19) and 15k (01:26:32) during my HM in Helsinki on Saturday! It was a hot blisteringly sunny/cloudless day and I was feeling great until just after 15k "Great! I've got 33:30 to cover 6km and I'll be really close sub 2hrs!" I was thinking to myself...Then cramp set in forcing me to cover the 6k in 4x run walk segments! Grrrr!!! So about 42:30 for the last 6km! So a 02:08:47 finishing time which was still a PB by 20s which was a bit of a miracle. It was the first time I've ever suffered from cramp and can only put it down to the heat and sub-2hr 0-15km early pace I set. Still lots to learn! I'm sure I always try to start off slowly but it must be the race atmosphere that sucks us along every time!
Cheers Bob. You're an old soldier yourself! Your runs often motivate me to get out and just get on with it! Everyone could benefit from following you on Strava
Had a tough day yesterday Gary trying out different locations and short bursts before returning in the evening to attempt week 3.
You were correct with your reply to me on Strava, 29 seconds/100 m. I am going to first initially accept that and now figure out how I can incrementally quicken towards the 4 min/ km Mark.
Confused now with my 17 secs/120 m in the Michael Johnson Dubai Centre.
There could be some GPS wander/zig-zagging involved Bob so be cautious and don't always 100% accept Strava's estimates (GPS gets confused sometimes) so best to measure the course to double check (the Strava route planner tool snaps to existing tracks and paths so is very accurate). Running short straight segments for PB attempts doesn't confuse GPS as much. A mate of mine has a 3:10 min/km 1km PB best estimate in his Strava stats but that's from a GpS signal zig-zag! I did ask him if he was on a moped at the time I don't think 4min/km is a speed many on this forum could ever attain (that's a 19:59 5km pace!) it'd see me in the cardiac ward I think! Running 17s for 120m?! Dubai Centre sounds like it is an indoor track? Could be a GPS issue again?
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