The November SPEED CHALLENGE!!! 🤩 St... - Fun Beyond 10K & ...

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The November SPEED CHALLENGE!!! 🤩 Starts October 28th - who's in???

roseabiUltramarathon•

5 years ago•58 Replies

Hi speedy superstars!

The Speed Challenge is back!!!!

If you would like to join in please comment below. We will begin on Monday, October 28th and the Challenge will run for five weeks throughout November, finishing on Sunday, December 1st.

★★ THE CHALLENGE! ★★

★ 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.

★ 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...

★ RUN your chosen distance or interval fast - and enjoy!

★ PLEASE POST NO MORE THAN ONE CHALLENGE RUN PER WEEK OVER THE FIVE WEEKS!!!

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

★ I will post each Monday to collect your data.

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

★ 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!

★ I will share the results in this Google Sheet:

docs.google.com/spreadsheet...

Looking forward to seeing how you get on!

Sqkr, Decker & roseabi xx

October 21st, 2019

Written by

roseabi

Ultramarathon

To view profiles and participate in discussions please or .

58 Replies

•

HoagyMHalf Marathon5 years ago

Hi Roseabii and co... good timing! As my focus over the winter months is going to be speed, I'm up for this one! Just looked at my profile stats on Strava and it looks like the easiest one for me to improve on will be the mile. My PB is currently 9m 17s (I know, it's hardly Roger Bannister, is it?!). Based on my 5k time, it looks like I should be able to get that mile time down to circa 8m 45s... we'll see

So I'll time myself over a mile at least once a week and report back.

roseabiUltramarathon• in reply toHoagyM5 years ago

Excellent - good luck!!!

TbaeMetric Marathon5 years ago

Hi Abi,

Thanks for this.

I will be in Dubai for most of this, wk2- wk5.But will do a 200m and 400m dash for week1.

I am in wk 6 of C25k repeat but the sprints fit in nicely with my bolt on programme 12x30sec bursts.

Looking to run quicker than 40 secs/ 200m and run quicker than 3min/km pace.For the 400m distance perhaps better than 4min/km pace.

Don’t know exactly where I am at right now,but that is my target.

Hope the two entries can be accommodated but no worries, if not, I will just take the 200m.

Go everyone.

👊💥🏃‍♀️🏃‍♂️⭐️⭐️👏👏☄️

roseabiUltramarathon• in reply toTbae5 years ago

OK, I have added a Tbae_200 and a Tbae_400, and put in your "first runs" as 3 min/km and 4 min/km pace respectively - just because it's you 😊😊😊

Good luck!!!

TbaeMetric Marathon• in reply toroseabi5 years ago

Hope I can justify this special treatment.

❤️💥🏃‍♀️⭐️👏👏😂

roseabiUltramarathon• in reply toTbae5 years ago

You'll smash it!!! ❤️💥

TbaeMetric Marathon• in reply toroseabi5 years ago

I am thinking you may have to leave a lot of space below the zero line with your graph for me.🙈🤣

R4inbowUltramarathon5 years ago

Thanks for this, great timing and I loved it so much last time!

I'll be going for improving times over 5k again, but a slightly hillier route than last time.

roseabiUltramarathon• in reply toR4inbow5 years ago

Awesome, great to have you back!!

pianoteacherMarathonHalf Marathon5 years ago

Stick me down for 5k please Abi. Need to pull my finger out at parkrun - equalled my PB about 6 months ago but haven't actually run a PB for well over a year and I do it pretty much every week! This will hopefully get me motivated to actually push myself a bit - maybe?!? 😂🤣

roseabiUltramarathon• in reply topianoteacher5 years ago

Could be!! 😄😄😄

Welcome aboard, and good luck xx

cheekychipmunksHalf Marathon5 years ago

Right. I’m in. (Whaaaaat?) I have no distance runs planned until after Christmas when I’ll be ramping up again in time for the Bath Half in March, so I need to get my act together and push myself out of my comfort zone. I think I’ll aim low and try to better my pace over a single km for starters. You probably know I hate speed work - but maybe this will make me love it (or hate it even more!)

Whatever, sign me up. 😩😩😩😅 Can’t wait! (That last bit was a lie!)

roseabiUltramarathon• in reply tocheekychipmunks5 years ago

Ha - have fun 😊😊😊

1 km is a great distance to pick - good luck!!

UpTheStanleyHalf Marathon5 years ago

Hi Abi

Imperfect timing, I'd say, given the state of my muscles after yesterday. However, as the two cafes Dexy5 and I tend to finish our runs at are exactly 1k apart, I guess I'm in. Dexy will have to speak for herself …… but having noted cheekychipmunks post ….. Can I change the direction (east-west or west-east) as the mood (or possibly wind ) takes me?

Only if I'm still allowed on here of course, having sworn an oath yesterday never to go beyond 10k again

roseabiUltramarathon• in reply toUpTheStanley5 years ago

A Kafe to Kafe Kilometre - I love it!!!

By all means change the direction, I would! 😊😊😊

Good luck and have fun xx

OldflossAdministrator5 years ago

I know I shouldn't... I said I wouldn't.. and maybe I couldn't...but I am going to!

But... I shall be sensible... It will be over 5K... so no speed dashes!

roseabiUltramarathon• in reply toOldfloss5 years ago

Yayyyyyyyyyyyyy go Floss!!!!!!!!

xxx

OldflossAdministrator• in reply toroseabi5 years ago

OOOPs! yes... going to be fun

Maddee_6333Half Marathon5 years ago

Well that’s nicely timed for after Beachy Head now, isn’t it?

I’m in.

Just trying to think how to best fit it in... Will have to get back to you on a distance.

roseabiUltramarathon• in reply toMaddee_63335 years ago

Wouldn't be the same without you xxx

SqkrHalf Marathon5 years ago

Meeeeee please, for 5k! I'm rubbish right now, my pace has dropped way below where it should be, but I have an event early November so I hope it'll give me the kick in the pants I need to get over my inertia.

roseabiUltramarathon• in reply toSqkr5 years ago

Awesome, kick in the pants will be provided 😄

Dexy510 Miles5 years ago

Given my next target is to get my parkrun time down, I will also be joining you. I will do the 1k distance this time around as it all helps.

roseabiUltramarathon• in reply toDexy55 years ago

It does indeed! Welcome aboard xxx

UpTheStanleyHalf Marathon• in reply toDexy55 years ago

I knew you wouldn't resist

Dexy510 Miles• in reply toUpTheStanley5 years ago

😉

WhatsappHalf Marathon5 years ago

Sounds good🙂 I have a 5k coming up in three weeks and I need to work on my speed. So can you put me down for 5k please, Abi x

roseabiUltramarathon• in reply toWhatsapp5 years ago

Perfect! You are added, welcome! xxx

kpks5 years ago

Hi!

I find it really hard to focus on longer distances, so I am going to focus on just 1 km. That should be doable right? My 1k speed ranges from 8.09 to 9.45 depending on the total distance I cover. I will aim for 7.45

roseabiUltramarathon• in reply tokpks5 years ago

Excellent!

Welcome to the Challenge - and to the Forum as well!!! Hope you find fun and inspiration here 😊😊😊

misswobbleMarathon5 years ago

I can barely walk at the moment so shall defer my answer 😃

I wanted to do yoga at home today but the window cleaners are expected 😁, so i’m flopped on the sofa instead 🙂

roseabiUltramarathon• in reply tomisswobble5 years ago

Great excuse 😊😊😊

TailChaserMarathon• in reply tomisswobble5 years ago

Why do window cleaners always turn up when you’re all ready for a yoga session 😂

TbaeMetric Marathon5 years ago

Hi Abi,

I have been testing out my time over 100m.At present 26 seconds which translates to 4:20 min/km if repeatable.🙈

My targets are probably too ambitious estimates.

I will be able to submit an actual run for both 200 and 400 for the 28/10 & the 5/11 for week 1&2, followed up with 3 results for each from Dubai.

Thank you.

👊💥🏃‍♀️⭐️👏👏❤️

roseabiUltramarathon• in reply toTbae5 years ago

OK 😊

misswobbleMarathon5 years ago

Still got calf issues but I will let you know on Monday. I have a benchmark Run today and a looooooong run on Sunday. by then i’ll Know one way or the other 😁

316neil10 Miles• in reply tomisswobble5 years ago

I had to comment, you have my sympathy big time. Calf issues are the worst, I have some annoying sciatic nerve thing going on which causes my right soleus to get really tight all the time. It's much better than it was, but take it easy, eh?

misswobbleMarathon• in reply to316neil5 years ago

I tried to rest up as much as poss this week but I’ve a marathon coming up 😬

316neil10 Miles• in reply tomisswobble5 years ago

Gosh I hope you’re ok for then. I’m sure you must already be doing some gentle stretching, rolling etc. I found a spikey massage ball really helped mine, just under my leg when I was lying on the floor. Also in my case releasing tension in my glutes somehow also helped, possibly because it took pressure of the sciatic nerve. Just guessing at that. Hope you get it sorted though!

misswobbleMarathon• in reply to316neil5 years ago

I’ve done some yoga at home 🙂.

TbaeMetric Marathon5 years ago

Hi Abi,

Two opening runs for the 28/10/19,

200m - 3:42min/km.- (target 2:59).

400m - 5:19min/km. - (target 3:59).

Sorry for my early post but juggling C25k Wk7/wk8/wk9 runs over the next 3 weeks.

Pleased to get on the board.

👊💥🏃‍♀️⭐️👏👏❤️

roseabiUltramarathon• in reply toTbae5 years ago

Thanks, 'Bae! xx

TailChaserMarathon5 years ago

Ok Abi, I too need to pull my finger out and try speeding up a bit before I too start working towards that elusive HM! So I would like to work towards another 5k pb early next year (as my last one was in March 😱) but I don’t want to do it over a 5k stretch yet. Please put me down for 1k, Not sure if that may be too far for now but I’ll give it a go 😬 I’ve never measured it like this before so it should be a bit of an eye opener!

Thank you for organising! 🖖

roseabiUltramarathon• in reply toTailChaser5 years ago

Hi TC! Welcome to the Speed Challenge!! xx

DeckerUltramarathon5 years ago

I’d like to participate for 10k please Abi. I’ve now recovered from the mara and have a couple of shorter goals I’d like to hit by December that I’ve been holding off on.

roseabiUltramarathon• in reply toDecker5 years ago

Ooo 10K - good show!!! xx

DeckerUltramarathon• in reply toroseabi5 years ago

Kinda threw it all at the wall today and got my sub 50 10k PB I was shooting for since January at 49:43. The temps were perfect today. Not sure I can improve on it, but I will try again next week.

roseabiUltramarathon• in reply toDecker5 years ago

Nice work!

316neil10 Miles5 years ago

Ok everyone... I think I'm going to have to give this a try. I may not have a starting time to post for a few days, it all depends on the weather, but as my PT would like to see me do some more speed work, I'd better try I suppose! Pretty sure my distance will be 400m. Is that still OK?

p.s. Blame Oldfloss

p.p.s. PT actually stands for Personal Torturer

TbaeMetric Marathon• in reply to316neil5 years ago

Atb, and good to see you here.

👊💥🏃‍♂️⭐️👏👏

316neil10 Miles• in reply toTbae5 years ago

Thanks! Lurking as usual really, too much social media confuses me, I hang out on Strava more these days, keep forgetting to check on here. I am due an update post though 😀

roseabiUltramarathon• in reply to316neil5 years ago

Hi Neil! Welcome to the Speed Challenge, and to the Marathon Forum!!!!

I have added you to the sheet - 400 m is great 😊😊😊

316neil10 Miles• in reply toroseabi5 years ago

Thanks roseabi ! I went out and did my first run this lunch time... after a decent warm up jog of course. Strava tells me I got a 400m PR of 1:49 which Strava also tells me was a pace of 4:38/km. So that's my base line I think!

TbaeMetric Marathon• in reply to316neil5 years ago

Brillant , so well done.💥⭐️👏👏

roseabiUltramarathon• in reply to316neil5 years ago

Well done!

TbaeMetric Marathon5 years ago

I am Gaga now.I participate on a recently set up birth place village past and present Forum helping out where I can with names to faces of old pics.

My only talent appears to be that I am an old hippie.🙈🤣🤣

roseabiUltramarathon• in reply toTbae5 years ago

LOL! 💥❤️

roseabiUltramarathon5 years ago

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The November SPEED CHALLENGE!!! 🤩 St... - Fun Beyond 10K & ...

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