Spring '19 Speed Challenge - now it's... - Fun Beyond 10K & ...

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Spring '19 Speed Challenge - now it's Week 3!!! πŸ’₯πŸ’₯πŸ’₯

roseabi profile image
roseabiUltramarathon
β€’50 Replies

EDIT: NEW POST HERE!:

healthunlocked.com/marathon...

Hi all - where's the time going, huh?!?

Hope you are all feeling fit and enjoying the challenge!

We've had some A-MAZING results so far, check em out:

docs.google.com/spreadsheet...

It's a hackneyed phrase claimed by many - Eliud among them 😊 But it's what you have to do when you're pushing yourself to run faster:

GET COMFORTABLE BEING UNCOMFORTABLE!

It sounds harsh, but just remember how good you'll feel afterwards 😊😊😊

It should go without saying, though, that if that discomfort starts to feel like an injury-in-the-making: STOP!!!

Good luck with your runs this week, and remember to warm up first!

runnersconnect.net/why-shou...

Sqkr & roseabi xxx

Last week's post here:

healthunlocked.com/marathon...

EDIT - Challenge info here:

healthunlocked.com/marathon...

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roseabi profile image
roseabi
Ultramarathon
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Tbae profile image
TbaeMetric Marathon

Hi Abi,

Must read your link as always.You are a star🌟

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.

Go all you SSC’ s with your runs.

πŸ‘ŠπŸ’₯πŸƒβ€β™€οΈπŸƒβ€β™‚οΈπŸŒŸπŸŒŸπŸ‘πŸ‘πŸ”₯βœ…

roseabi profile image
roseabiUltramarathon in reply to Tbae

Eyes on the prize, definitely not on stalks!

That link is just the one about warm ups I've posted before 😊

xxx

Oldfloss profile image
OldflossAdministrator

1K..5.48...best ever..for sooooo long!

Thanks for this motivation...x

Happy safe speeding everyone!

roseabi profile image
roseabiUltramarathon in reply to Oldfloss

AWESOME!!! Well done 😊xx

Tbae profile image
TbaeMetric Marathon in reply to Oldfloss

Amazing Floss.Keep Flying.πŸ”₯πŸ’₯πŸƒβ€β™€οΈπŸŒŸβ˜„οΈπŸ’«

Biddy62 profile image
Biddy62Half Marathon

Hi Roseabi

Not such a good result for me this week in terms of progress back to 6.38 for my. 1km run πŸ™„. I’ll be trying harder next week πŸ‘πŸ»

Thanks

roseabi profile image
roseabiUltramarathon in reply to Biddy62

There's plenty of time! xx

Langley-Loper profile image
Langley-LoperHalf Marathon

10km club run done tonight with heavy legs so I amazed myself with a pace of 8:53 min per mile = 5:31 min per km.

I was chasing a bloke most the way, purely for the pace you understand. Before you ask, yes he was part of the club run, I'm not a random stalker!

roseabi profile image
roseabiUltramarathon in reply to Langley-Loper

Ha ha, awesome! Well done 😊😊😊

MadDave profile image
MadDave

Hi Abi

Week 2 5:21 - a bit slower than week 1 but I’m in HM training so trying not to push too hard. D

roseabi profile image
roseabiUltramarathon in reply to MadDave

😊😊😊

Whatsapp profile image
WhatsappHalf Marathon

Sorry, I havent posted a time yet. I may get in one time before the end, but thats not really going to show any progress.

roseabi profile image
roseabiUltramarathon in reply to Whatsapp

Not to worry! xx

C3PO profile image
C3POMarathon

Definitely uncomfortable this week, as I put in a few sprints. So a slight improvement to my time. This week it was 6:52.

roseabi profile image
roseabiUltramarathon in reply to C3PO

Ooh, nice one!!!

Lordi profile image
LordiMarathon

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.

roseabi profile image
roseabiUltramarathon in reply to Lordi

Yeah, I'm not into that pukey feeling either!

Tbae profile image
TbaeMetric Marathon in reply to Lordi

Going to remind you of this post Gary.

That must be so encouraging for you the eye balls on stalks original.

Go Gary.There is always week 5 after your HM.

You that chucked in a park run in the middle of an HM. Remember.😱🀣🀣

πŸ‘ŠπŸ’₯πŸƒβ€β™‚οΈπŸŒŸπŸ’₯β˜„οΈπŸ”₯

Lordi profile image
LordiMarathon in reply to Tbae

Ha! Cheers Bob!

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 ☺).

roseabi profile image
roseabiUltramarathon in reply to Lordi

Is that the post from IrishPrincess? She said her iPad and OS are pretty old - is this the case with yours, Lordi? Just collecting the facts 😊

Oldfloss mentioned that she would flag it with HU, I'll follow up...

Lordi profile image
LordiMarathon in reply to roseabi

Quite old but I have iOS v9.3.5 so above the minimum stated on the support page (V6). I use the web browser (Safari) and not an app.

Thanks Abi

Oldfloss profile image
OldflossAdministrator in reply to roseabi

I have e mailed HU.. hoping to get a reply soon :)

roseabi profile image
roseabiUltramarathon in reply to Oldfloss

Thanks both xx

Tbae profile image
TbaeMetric Marathon in reply to Lordi

πŸ€”πŸ™ˆ

Atb to Floss & Abi & HU.

They will fix it, way above this techie πŸ¦•β€™s pay grade.πŸ™ˆπŸ€£

πŸ‘ŠπŸ’₯πŸƒβ€β™‚οΈπŸŒŸπŸ‘πŸ‘

Lordi profile image
LordiMarathon in reply to Tbae

Update...Support are sortibg it out...They say".

Dear Lordi,

Thanks so much for contacting us to report this issue. I apologise for the inconvenience this might have caused you.

We are currently working on a fix for this issue, and we expect it to be released later today or early tomorrow morning. When we do so, we will be posting about it on HealthUnlocked Latest community here

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!

Have a lovely day,

Pepa

Tbae profile image
TbaeMetric Marathon in reply to Lordi

Top man Gary.πŸ‘ŠπŸ’₯πŸƒβ€β™‚οΈπŸŒŸπŸ‘πŸŒŸπŸŒŸ

Lordi profile image
LordiMarathon in reply to Tbae

Happy to report that Safari and iPad now AOK again.

roseabi profile image
roseabiUltramarathon in reply to Lordi

Oh great stuff! Thanks Lordi xx

misswobble profile image
misswobbleMarathon

Eek! I forgot about this. What with the dreaded lurg and the busted toe I forgot ☺️

I did a 10k today but it was slow due to toe 😁

I will run again tomorroe ☺️

roseabi profile image
roseabiUltramarathon in reply to misswobble

No worries xxx

Katnap profile image
KatnapMarathon

OK week 1 didn't go well. Even with effort, my 200m segment took me 1m03s. 10 seconds slower than base target! 😑

Week 2 - gave it a rest

Week 3 - yay! Did a 3k warm-up jog and went for it and managed to to improve my time to 49s πŸƒπŸƒπŸƒπŸ’ͺ😁

roseabi profile image
roseabiUltramarathon in reply to Katnap

Wowee - awesome work!!

Your Week 1 data is your base target for this challenge 😊😊😊

Katnap profile image
KatnapMarathon in reply to roseabi

Really? I thought the idea was to improve a PB! 😁

roseabi profile image
roseabiUltramarathon in reply to Katnap

No. It's about what we can do in training 😊

roseabi profile image
roseabiUltramarathon in reply to roseabi

... here's the post with the info about the challenge:

healthunlocked.com/marathon...

Tbae profile image
TbaeMetric Marathon

Hi Abi,

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 β€˜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.πŸ€”

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.

Go with the flow.

Atb to everyone taking part in your SSC.

πŸ‘ŠπŸ’₯πŸƒβ€β™€οΈπŸƒβ€β™‚οΈπŸŒŸπŸŒŸπŸ‘πŸ‘

roseabi profile image
roseabiUltramarathon in reply to Tbae

OK, have done that!

You're on fire, Mr Tbae 😊😊😊πŸ’₯

Tbae profile image
TbaeMetric Marathon

Thanks Abi.πŸ‘

I will try a week 3 sprint tomorrow.

πŸ‘ŠπŸ’₯πŸƒβ€β™€οΈπŸŒŸπŸ‘πŸ‘

andystev profile image
andystev

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.

roseabi profile image
roseabiUltramarathon in reply to andystev

Well done!!

SkiMonday profile image
SkiMondayUltramarathon

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.

roseabi profile image
roseabiUltramarathon in reply to SkiMonday

I'm quite a fan of using downhills to make up speed. Leg strength is important for success at this tactic though! It's time to big up those squats 😊😊😊

Tbae profile image
TbaeMetric Marathon

Hi Abi,

It’s a miss for week3.

Will get my repeat C25k run 9.3 on Tuesday and week4 SSC before Friday.

πŸ‘ŠπŸ’₯πŸƒβ€β™€οΈπŸŒŸπŸ‘πŸ‘

roseabi profile image
roseabiUltramarathon in reply to Tbae

Plenty of time ❀

Lordi profile image
LordiMarathon

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!

Tbae profile image
TbaeMetric Marathon in reply to Lordi

You are inspiritational Gary.

Keep trucking it and I sure know you will keep at it.

πŸ‘ŠπŸ’₯πŸƒβ€β™‚οΈπŸŒŸπŸ‘πŸ‘πŸ‘€β˜„οΈ

Lordi profile image
LordiMarathon in reply to Tbae

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 ;-)

Tbae profile image
TbaeMetric Marathon in reply to Lordi

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.

πŸ‘ŠπŸ’₯πŸƒβ€β™‚οΈπŸŒŸπŸ‘πŸ‘πŸ”₯

Lordi profile image
LordiMarathon in reply to Tbae

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?

Tbae profile image
TbaeMetric Marathon in reply to Lordi

This is so helpful Gary.

Yes the MJ Centre was a proper 120m indoor straight track suitable for spikes also.

They measured me with a stop watch, perhaps it was an Arabic/English translation and my selective hearing.πŸ€”πŸ€£

Really appreciate your zig/zag/ gps comments.πŸ‘

I am just a novice but have sorted out a 1-2 km straight run on tarmac.

You made me laugh with cardiac 🀣, this running malarkey has taught me one thing, hopefully I am not going to die on the couch.πŸ™ˆπŸ€”πŸ€£πŸ‘€

πŸ‘ŠπŸ’₯πŸƒβ€β™‚οΈπŸŒŸπŸ‘πŸ‘

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