Spring '19 Speed Challenge - WEEK 4!!! 💥💥💥 Use your data!

[roseabi]

EDIT: New post here!:

healthunlocked.com/marathon...

Hi speedy speedsters!

How are you getting on? Any more results to report? Comment below 😊

Here's the link to the data so far. Note that I have made an extra graph with the amazing Mr Tbae's data quietly removed 😊 No offence intended, Tbae, it's just that your time changes are so big that they dwarf the rest of the data making it hard to see!

docs.google.com/spreadsheet...

There was a query last week about whether or not this challenge is about improving a personal best time. It's fine if people want to do this - it's your challenge after all! But the focus of the challenge has always been to try and work on your speed in training - and building on what you have RIGHT NOW!

I was a bit cross yesterday because my phone stopped Strava during my 10k race, so I wasn't able to look back at my data and see how I did! I'm not saying "if it's not on Strava it didn't happen" 😄 BUT data from apps like Strava are extremely useful for analysing one's running performance and using the information to learn and improve. SkiMonday touched upon this subject last week, and I wrote about it during the Autumn Speed Challenge:

healthunlocked.com/marathon...

So, this week you may be flagging, or you may be feeling strong, but have a look back at your stats from the last three weeks and see where you might make some tweaks!

Let's see if we can have something new to ̶b̶r̶a̶g̶ ̶a̶b̶o̶u̶t̶ celebrate this week!!! 😄😄😄

Don't forget to warm up, and happy running all!

Sqkr & roseabi xx

Last week's post here:

healthunlocked.com/marathon...

More info. about the Challenge here:

healthunlocked.com/marathon...

[roseabi Ultramarathon]

Mentioned in this post: Tbae and SkiMonday xx

[MadDave]

5:08 last week for me

[roseabi Ultramarathon in reply to MadDave]

Wow - nice one!!!

[pianoteacher Marathon Half Marathon]

Not going well I'm afraid. No result to post from last week as the 5 miler, club 5k and pacing at parkrun meant there was no time for 2k.

This mornings attempt was aborted at 1.4k as I was running out of gas and knew I wouldn't get in under 10mins.

My biggest problem with running is my own head! My body definitely could have carried on and I probably wouldn't have come in much over but it is such hard work for me to run that fast for that far (I can manage 1k much faster but I've no endurance) that it just seemed pointless. Really need to sort it out!

Might try again for the last 2k of parkrun on Saturday if the conditions are right as I'm better when I can chase and overtake people.

[Tbae Metric Marathon in reply to pianoteacher]

Love this Marie, not your issues,

let me know when you have cracked it.

Got similar issues and I think perhaps brought about by an unbelievable but lovely errant zig:zag:gps result.

It was fantastic to dream and bask in a miracle for a short time.🙈🤔🤣

For me and you know what they say, if it looks too good to be true it generally is.🙈

I know you will sort you.You are a very talented runner.

👊💥🏃‍♀️🌟👏👏

[pianoteacher Marathon Half Marathon in reply to Tbae]

Thanks Bob - the mind is a very powerful thing.

You ran very fast at the beginning of your run this morning so whatever happened (or didn't happen) with the GPS last week you have discovered that you possess a good deal of speed. Just a case now of finding where the optimum is for running for 1km x

[Tbae Metric Marathon in reply to pianoteacher]

Hi Marie,

I am confused and as you say the mind is powerful.

I am a novice trotter but I have some belief in having a little turn of pace.

Your post struck so many chords with me.

Need to take the pressure off, relax, stop clock watching/pace monitoring, while running, just eyes on stalks and go for it and then see what is on the clock.

I am going to eliminate zig/zags/ gps potential errors and do straight open area tarmac stuff, until I know where I am at.I thought I was at 30seconds /100m sustainable over one km.Or I broke it up into 1/3 + 1/3 + 1/3 and that into time intervals of 3x30seconds or 90 seconds for 333m🤔

Good luck Marie

👊💥🏃‍♀️🌟👏👏

[pianoteacher Marathon Half Marathon in reply to Tbae]

Absolutely! I run so much better when I take my eyes off of my watch. I've been told I won't be allowed to wear it for the test so I need to get used to running without it anyway.

Good Luck to you too Bob x

[Tbae Metric Marathon in reply to pianoteacher]

We are all uniquely different with different needs.

I have not got a playlist.I have only ever run with Laura’s 3 stepping stones podcasts.

Now I find I just run more free and quicker without anything.🤔

So for me it’s, I think, just another extension of not clock watching and I conclude, perhaps that I should go without a mental time breakdown plan also.🙈🤔.

Atb Marie,

👊💥🏃‍♂️🌟👏👏

[roseabi Ultramarathon in reply to pianoteacher]

I wonder if there's a psychological card to be played here - could you imagine you're chasing someone? Could you "chase" landmarks like dustbins and lampposts a la fartleks?

xxx

[pianoteacher Marathon Half Marathon in reply to roseabi]

There's a very well spaced set of bins in the last km which I have often used in parkrun to keep me going so it's worth a try.

Interesting what you say about looking at the data as my heart rate often goes very high I think due to anxiety rather than exertion. It happened about 400m into this run - it went to 210 😮 and also during the half marathon when my calves tightened at the bottom of Queensway.

Most interestingly my heart rate was considerably higher when I was pacing 34 mins on Saturday than it was when I ran 27:11 in the club run last week. I can only imagine it was because I was worried about getting the pacing wrong whereas I chose to not put any pressure on myself at the club run and ran comfortably 🤷‍♀️

[roseabi Ultramarathon in reply to pianoteacher]

That is interesting! It's a pity you get so stressed out, hope you can figure it out xxx

[Langley-Loper Half Marathon]

Slogged round the 10kish route again tonight, trying to keep the chasing pack behind for as long as possible.

This week's result: 8:48 min per mile or 5:28 min per km in decimal currency. Chipped away another few seconds!

I think I may have peaked.

[roseabi Ultramarathon in reply to Langley-Loper]

One more try, though? 😊😊😊 This is really fabulous work, L-L!!!!!!!

[Langley-Loper Half Marathon in reply to roseabi]

I'm in training for my 10k race on 7 June so I have to keep going. Just another couple of weeks of hill practice, thank God.

[roseabi Ultramarathon in reply to Langley-Loper]

The big push!!!! All the best 💗

[Tbae Metric Marathon]

What a rollercoaster Abi.🤔🤣

Got time but I think my 4:44 is a rogue result.🤔😂

Going to try the same route a few times but also got a 2k tarmac completely straight route to have a confirmatory go on.

No drama, I have enjoyed living the dream for a few days and now back chasing it again. 👍🤣👀

👊💥🏃‍♀️🌟👏👏

[roseabi Ultramarathon in reply to Tbae]

Not to worry - it looks as though you are generally running much faster, just not quite THAT fast yet 😊😊😊

Keep on trucking xxx

[Tbae Metric Marathon in reply to roseabi]

Thanks Abi,Messed you around with my elation.🙈Probably the week 1 starting point of 8:08 was reflective.But no problems if I cannot repeat a 4:44 or better than 5:00 then it will have to be deleted.I am going to pay particular interest to the 400m on the straight tarmac.🙈😂

👊💥🏃‍♀️🌟

[Langley-Loper Half Marathon in reply to Tbae]

Strava gave my friend a 3 minute mile last week! Told her I expect to see her in the next Olympics.

[Tbae Metric Marathon in reply to Langley-Loper]

❤️😂👍👏👏

[roseabi Ultramarathon in reply to Langley-Loper]

I had my PR for 5k recorded by Strava at 18 something. I don't like to say never, but I'd think it's unlikely I'll run such a fast 5k 😄 Yesterday I deleted the PR run (very dodgy-looking GPS was apparent!), and my Strava profile looks a lot more sensible now 😊😊😊

[Langley-Loper Half Marathon in reply to roseabi]

I had one of those last year, not quite 18, it was about 24 (also unlikely to be achievable). Strava tracked me rampaging through the woods off the beaten track rather than sticking to the road!. If you contact Strava customer service they can remove the time from your "best effort" list but leave the run itself in your record which is useful if you are fastidious about tracking number of runs, miles, time spent running and all the other tedious data Strava records.

[roseabi Ultramarathon in reply to Langley-Loper]

Yeah, I decided I wasn't that bothered 😊

[C3PO Marathon]

I'm a bit frustrated today. I have another improvement to post - pace 6:49 (3 seconds). But unlike last week, where I had two walk breaks, I only had one this week, and I did more sprints than last time. So I was hoping for an even greater improvement.

On the bright side, I'm improving overall, so that's good.

[roseabi Ultramarathon in reply to C3PO]

It's fabulous! xxx

[C3PO Marathon in reply to roseabi]

You're always so encouraging!

[Berksrover Half Marathon 10 Miles]

Did 58:09 (chip time)for the Royal Berks 10k which was just over 5 minutes quicker than my previously best for 10k

[roseabi Ultramarathon in reply to Berksrover]

Wow! Awesome work!!!

[roseabi Ultramarathon in reply to Berksrover]

Are you going to do another 10k this week and/or next to join the challenge?

[Berksrover Half Marathon 10 Miles in reply to roseabi]

Hi, probably, am currently accompanying the current MrsK on her C25k journey, do that’s my priority though

[roseabi Ultramarathon in reply to Berksrover]

Of course! xxx

[Tbae Metric Marathon]

Hi Abi,

Looking to DNR for week2, in other words delete 4:44.If all this is not too much trouble to alter on your spreadsheet I wish to enter for week3 a PR of 6:52.

Sorry to be a bother, just trying to embrace reality.🙈👏👏

👊💥🏃‍♀️⭐️👏👏

[roseabi Ultramarathon in reply to Tbae]

Don't worry, it is very easy, I just delete where necessary, and input the new numbers! Well done, Tbae xx

[Whatsapp Half Marathon]

Hoorah I finally got one in: 5:03/km

[roseabi Ultramarathon in reply to Whatsapp]

Woo hoo!! 😊😊😊

[Oldfloss Administrator in reply to Whatsapp]

Bowser.. and I was pleased with mine..you are fantastic!!

[Katnap Marathon]

Week 4 - Strava segment improved again! Now down to 44 seconds 🐆😸🏆

[Tbae Metric Marathon in reply to Katnap]

Fantastic, some pace.👊💥🏃‍♂️🐆👏👏

[Katnap Marathon in reply to Tbae]

😁 trying to improve my sprint finish speed! 6 months ago doing this speed over 100m felt like too much 😵

[roseabi Ultramarathon in reply to Katnap]

Awesome work!!!!

3:40/km...

[Katnap Marathon in reply to roseabi]

Measured as pace it seems crazy fast!

[roseabi Ultramarathon in reply to Katnap]

Yes, it is a bit inflated! 😊

[Oldfloss Administrator in reply to roseabi]

Blooming heck!!!

[Windoze Half Marathon]

Hi! 5k pace for last night was 5:13 🤔🧐 I seem to have hit a plateau recently

[roseabi Ultramarathon in reply to Windoze]

It's hard! xxx

[Oldfloss Administrator in reply to Windoze]

That's fabulous...!!!

[Oldfloss Administrator in reply to Windoze]

That's fabulous...!!!

[Maddee_6333 Half Marathon]

I almost gave up on my mile this morning because it felt like I was wading through treacle and I was convinced I was running SLOWER than a couple of weeks ago. And the only thing that kept me going on my shuttle route was the fact that every dog walker (4 I think) that I met said things like ‘Wow, good job’ and ‘Look at you!’

Couldn’t believe it when I checked the app.

6:06 min/km 😀

[Oldfloss Administrator in reply to Maddee_6333]

Go you.. it was hard this morning... absolutely brilliant run!!!

[Maddee_6333 Half Marathon in reply to Oldfloss]

Thanks Floss 😊

[roseabi Ultramarathon in reply to Maddee_6333]

Fabulous work - well done!!!!!

[Maddee_6333 Half Marathon in reply to roseabi]

Thank you!

[Oldfloss Administrator]

Hot... humid....pollen legs... but I did my best yet!!

1K......5.17 !

Thrilled is not the right word.. a small personal challenge; building up from a short spell on the IC and trying to get back up to full strength... and beyond

This morning I did try hard and went for it...

Thanks x

[Maddee_6333 Half Marathon in reply to Oldfloss]

Amazing! Fantastic time 👍

[roseabi Ultramarathon in reply to Oldfloss]

Holy bee!!!! Amazing Floss!!!!!!!!!

[Bluebirdrunner in reply to Oldfloss]

No wonder you're buzzin' 🐝...

Brilliant acheivement Floss! 😊xxx

[Oldfloss Administrator in reply to Bluebirdrunner]

Thanks to you...glute work..pushed a tiny bit..but not stupidly ..a great run despite the slow start! Xxx

[Tbae Metric Marathon in reply to Oldfloss]

Brillant warm up and brillant push Floss.

The sub 5 mins is at your mercy.

👊💥🏃‍♀️⭐️👏👏☄️🔥

[Oldfloss Administrator in reply to Tbae]

Ha ha I am not sure... I will try, for as close to 5 minutes as I am able to, safely... I am just having fun with this and the only challenge is to myself... and I am learning so much still about me and my running

I read a great quotation..

" Whatever distance you believe you can run, is the exact distance you will end up running"...

I focused on this for my HM and it worked

So, I am applying this to other aspects of my running... I believe I can get to a five minute 1K.. which in turn may, help my longer distances... or not So.. I shall go for it But as ever...carefully and steadily, but not as slowly as in the past x

[Tbae Metric Marathon in reply to Oldfloss]

Love it all fabulous Floss❤️ and this your latest.

Very wise.💥

I am going to use it to go back to, 100, 200, 400, & 800 for a while.

I pushed this morning and simply after a few metres/yd’s felt a right knee twinge,took me to almost half a km before deciding to pull up.

Think I am OK, will rest and repair.

I will never forget loads of advice on here Floss from you,

I think most of all your recent post, There will come a day I will no longer run....Today is not that day.

Truly as you also have said, every run is a blessing.

👊💥🏃‍♀️⭐️👏👏☄️🔥

[Oldfloss Administrator in reply to Tbae]

Just take care...the runs will come. Xx

[SkiMonday Ultramarathon]

Hmm, added some hills at the start of my run which I'm sure is good training but not so good for a fast 1k at the end! Anyhow, did the last k in 4:36 this week. That's still not as quick as week 2 but, given the extra work at the start, I think the "tank it downhill then try and keep up the pace" approach is my best option. Overall, 15.6k. It was interesting to see your comments on using data Abi, I think it does help, but didn't quite make up for the extra work earlier on. Think I'll go back to my flatter course for the final week (although I'm having to double back to get the distance in).

[roseabi Ultramarathon in reply to SkiMonday]

Well done - let's see what happens next week xxx

[Tbae Metric Marathon]

Hi Abi,

No run/time to offer for week4.

Hopefully final week 5.

👊💥🏃‍♀️⭐️👏👏

[roseabi Ultramarathon in reply to Tbae]

💗