Hi go-for-it gang!
Here we are at the start of the Challenge!
Here is the list of participants:
docs.google.com/spreadsheet...
Please share your results as average pace min/km in the comments below.
On your marks, get set, GO!!!!!!!!!!!!!! 😄
Good luck and have fun 😊😊😊
Sqkr, Decker, and roseabi xx
October 28th, 2019
For information about the Speed Challenge go here:
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Forgive me roaseabi, for I have sinned. We went out this morning without reading your instructions and ran 3k (23 mins) as a warm up instead of 30 minutes. It fits neatly with Garmin. I can’t seem to link in to your attachment on warm ups, but if you think we should do 30 mins next week we shall. My fast km was 5:40. I think UTS is posting further info. Lesson learnt. - never start a speed challenge with UTS! 🤣🤣
Your warm up was fine, I'm sure! It's just a rough guide 😊😊😊
Well done - fabulous work!!!
Good luck everyone! I'm not going to be tempted! Speed needs to stay off my agenda for a bit yet I think 
Atb to you Linda.⭐️❤️
Never forget the medical research contained in Get Fit In 6mins though.🤔
Of course all of the many interval programmes and fartleks are addressing different twitch tissue and muscles.Got to address all three types.🤔
Every good wish with your recovery and programme Linda.
💥⭐️🏃♀️👏👏
I'm trying to be kind to the stress fracture site for a bit - lessen the impact for a while. Some articles say 12 months! hmm. we'll see 
Oh yes Linda that’s critical and major stuff you are repairing there.Don’t know if you saw recently the Olympic triathlete champion who broke his C2 vertibrae and in his halo began training to complete the Boston marathon in 6 months.Inspiritational stuff and interesting to watch that’s all and enough.Just saying.Link posted on Marathon.⭐️❤️🏃♀️
😲
Hello Roseabi
Week 1 then, 1k in 4'32" after a 3k warmup with Dexy5 in 23 minutes (7'40"/k average). Suspect I may not have left much room for improvement, especially as conditions were just about ideal on the prom this morning, but we'll have to see.
Do you want us to put our numbers in the spreadsheet ourselves (it looks as if that's possible) or leave it up to you?
Thanks for doing this, it's overcome the temptation to take things too easy after the GSR last weekend.
Thanks UPS! Excited to see what you can do this month!!!
You cannot input the results, I've kept the spreadsheet 'view only' to avoid any problems 😊
Bit of a cock up on my part roseabi in that I forgot I've got two 10k races this month - one on the 3rd and one on the 24th so I won't be doing parkrun then. So no result from me this week but I'll try to fit a couple of attempts in mid November x
No worries! Let's see how you get on xxx
I’m going to take part based on the fact that Robert encouraged me to join and I need motivation to get back to running like before the ankle gave up on me. It’s been 6 weeks of doldrums but tonight I gave it a go and ran a 3km flat out. Average pace was 4.05 according to Strava and Garmin. I’m very happy with the run and the ankle seems to be mostly fine. 😃 Not sure there’s much room for improvement though.
Yes but it is a great pace over that distance Brian 💥☄️
Hope your ankle recovers well and stays strong.👍👏👏
Me too Tbae. Thank you 😊
Welcome to the Challenge, and well done!!!
Ohhhh Speed Challenge...where was I??? Can I join late?? 🏖🏃♂️🏃♂️😇
I am off.... this morning at the Coast... a good start to the week... ???
Not sure... but it seems have been the fastest 5K I have done since Graduation!!! I think I should have tried harder to be slower, then I could have improved more.. it will be interesting as the week goes on!
Thanks for doing this you! Great fun to challenge just ourselves
Yes I think I started too fast too Oldfloss, and I’m feeling it today. You can’t say I wasn’t trying.
Sticking to my hill quest for the time being. I suspect that significant improvement is going to take some time, so it is going to be hills twice a week for as long as I can stand it! I can’t make hills and speed work together 😊.
Fair enough! xxx
I've done my first run, ended up a different route to what I had planned so I'll stick to this one going forward. Speed was 5:28 which is a little quicker than I thought I'd do so improving on this may be challenging 😊
I smashed my park run PB with a 24:54.
That was October so I need to see if I can beat that for November.
Hi Abi,
Just trying to be helpful, I think Decker/ Roger and Neil eg.may have posted their min/ km pace achievements over on your first Nov Speed Challenge pinned post.
No drama,I know you will sort it.
💥🏃♀️⭐️👏👏❤️
Oh ha! I did see those posts, but didn't get around to entering the data - have not been able to get online much in the past 24 hrs 😊
Thanks 'Bae! xx
Ok, I’ve had a go. As part of my weekly 10k yesterday, I chose a 1km section between 5 & 6 to run at speed. It wasn’t the best section as it turned up as I had to round a corner by a (multi entrance) petrol station and ended on a hill (it is one of my favourite hills though 😊)! I thought I was giving it some welly but I was disappointed my Garmin didn’t pat me on the back at the end of the run for a quickest 1km. I’m pleased though that I had the stamina to see it through.
I think I may enjoy this challenge roseabi 😁 5.17 for the km.
Excellent! Well done xx
👍😁xx
Hi Abi,
I have dropped my bolt on GFI6 Programme to Couch as your Nov.Speed challenge duplicates some of it anyway.Too much at this present stage of rebuilding to do all three programmes.
I want to be able to post a weekly result for both 200 & 400 albeit perhaps a day outside of each week.Hope this is OK.Respecting repair days and juggling travelling etc,is getting in the way.
So if that’s OK, I’m sorted.
💥⭐️🏃♀️👏👏❤️
Hi You.
May I just ask.. our challenge distance.. do we record the result for just that distance as it stands alone.. or are folk recording them from within other runs.
E,g, If your challenge is 1K.. do folk just run that distance and record.. or pick the fastest 1K out of a 5K run say ?
Do you know what I mean... I ran just 1K and recorded it... but in a 3K run I did... there was a faster 1K...
Just curious
This actually makes no sense to me.. can you understand what I am asking :
Ha ha, I think I understand 😊😊😊
The idea is to run the SAME 1 km (or whatever distance) each time, so you can compare each attempt properly. Myself I would do my warm-up, then do the 1 km, recording it separately on my watch, then finish with a cool down jog. There have been a few people who have chosen to do different "1Ks", so they're not really following the rules. But I'd rather see people enjoying trying something new with their running than get all het up about rules.
So if you want to pick your fastest 1 km out of a 5 then that's fine! Just remember to do your warm up, and be sure to give me your result in min/km 😊😊😊
Thanks you.. no... I was just curious what folk may be doing.
I want to carry on.as I started as you would do That way it is a challenge and I see improvements..hopefully!
A warm up and then the same 1K...same route and same time... ( if possible ) The weather... well I am good..but not that good !
I would have needed swimming togs on today!
PS
Mind you... I would not have minded the last time for the last K of a 3K this week.. 5.14!!! 🤣🤣🤣
I am doing intervals (5 or 6 times 800 or 1200 depending on the week with 3' recovery jog) at 3:45 for now. Let's consider 1 K at 3:45 for the first week.
Today I am going to attempt something for this week (but I may repeat myself...)
I said I smashed my park run Pb in October. Well I’ve taken another minute off so far in November. 23:54 and I finished 1st in my age category! (35-39, I imagine the faster ones were watching the rugby, but I’ll take it).
That was with just two weeks of intense 5k training with intervals, sprints and other speed work. My target is sub 22 by the end of Jan. A tough ask but I’m really going to go for it.
Wow, amazing work!!!
I have input your pace as 4:47 min/km.
In future can you please give me your result in that format - it saves me so much time!
😊😊😊
I should probably go by tortoise but here goes: 2k warmup at 10.03, 1 k at 9.45
To run faster you first have to run fast and that’s what you did.💥Its not about your present pace it’s about your pace improvement.Keep doing what your doing.🤔 If you are interested watch the medical research on a short video Get Fit In 6mins.⭐️👏👏
I'm struggling today, no access to a computer currently! Feel free to add results to this post if you like. Personally I wouldn't fancy a speed run at the moment - it's chucking it down here 😄😄😄
Hi Abi,
So pleased to get this Wk2 400m done 3:59.Will post my 200m attempt for Wk2 from Dubai.
Hope you get access sorted and get that speed run.Not in the rain.🙈
💥🏃♀️⭐️👍❤️
Hey roseabi , much as I’d rather not, you’d better scratch me from the Speed Challenge this time round. I’ll hop on board next time for sure, it’s simply not the right time for me after last week. 💔
Give me a nudge on the next one. Thanks. Xx
No worries, lovely xxx
See you next time!!!
Absolutely! ❤️
So I’ve done my next park run and the end of my first serious 5k training block.
Avg 4:34 per KM. so my first sub 23 as I’ve done it in 22:58. Recovery week next week and then back to the interval training.
Feeling very confident about my sub 22 by end of Jan target now.
Week 2 : Preparing for 10k, did a slow - fast - slow practise and hit 1k in 8.35
Please see the latest post here: healthunlocked.com/marathon...
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