Your so right Abi, feeling everyone’s pain🤔 and joy.💥
The joy of these eyes on stocks times that I see posted for the chosen distances and the pain in figuring out how to improve on them.
It’s a roller coaster.
I am totally confused at present and the only thing I can hold onto is the C25k programme.Should be finished wk 9 by the start of Wk4 NSC.
I am going to treat each NSC attempt as a GFI6 contribution and only post an improved time if I can achieve it.At present my 200m may present the best opportunity.
It’s not easy to stay calm and relaxed.Cannot stop myself exploding out and having to just hang on for dear life.🙈🤣
Well, I went out at a speedy pace for me and quickly realized that there was no way I could keep this up for 10k. By 8 I was really gasping. So no additional progress for me as I stopped at 5k. But on the plus side I did get a PB out of it with a 4:36/23:04 time :). And happily nothing fell off! I may have another 10k attempt later in the week. Best of luck everyone!
Week 3 happiness - 4'15" for k4 after a gentle 3k warmup . But wind-assisted (20 kph tailwind) and therefore ineligible under IAAF (but hopefully not RoseabiAF ) rules.
Oh what a beautiful sunny morning on armistice day. We decided we’d go out after 11.00 to show our respect, otherwise we’d be running during the 2 minutes silence. So off we walked to the prom where there’s a WNW 15 mph wind and obviously planned our 1k Speed Challenge to be with the wind behind us.
Not as fast as W1, but getting back up there with the target of a young runner ahead of me to chase. 5:47 is the score on the door.
Sorry roseabi , I think I'm out for this month. My calf issue is not really getting much better, and trying to do speedy things with that going on is just asking for trouble. I'll try and make it back next month if I can!!
Thanks Tails. Calf survived. I ramped up from 10-15k per week to 40k and it was fine. Took a few days rest this week. PR & Cov this weekend. BTW see you sat at Leam?? Seems your underwater at Stratty!!
Excellent news Windoze! Hmmm....we’re thinking of Warwick as we’ve not done that one yet but we could be persuaded on Leam. Need wetsuit and flippers for Stratford 😱
I did the same 10k route as I did two weeks ago and hit my fast section at exactly the same place which I was mildly amazed at 😅. Thankfully this time there wasn’t so much traffic coming in and out of the petrol station at the start of it! However, I think I just hit it too fast and over cooked the first 250 metres and had to really slow down, 50 metres or so of recovery and I speeded up again but not so much as before and the 1km ended halfway up the hill as last time. Surprised at my speed in the end though, only a little slower than my last at 5.19 for the 1km.
Hopefully my next test will combine the experience of these last two and I won’t start so quick! Good thing was though I ran the quickest 10k I’ve ever done on my own, don’t know where that came from but it was a nice treat 🤓
Thanks roseabi, yes, it’s something I really need to discipline myself if I’m going to get this HM in the bag. I do so enjoy just going at it but your challenges will help me to find my extremes I think and I can get more of a hang on those pacings. 👍
Getting a feel for paces is really useful. I recommend keeping a diary of how you felt during each run, mapping the feelings as closely as possible to specific parts of each run. Garmin/Strava etc are really useful for this as they all have the facility to save notes xxx
I'm failing miserably at getting these speed runs in this time, maybe tomorrow I'll be able to join back in, but I don't think I've a chance at going faster than my first run 😁
Hi gang, am extremely late to the party as (despite desperately trying to avoid it) I had an attack of the winter gremlins and haven't run for three whole weeks Lots of reasons - real life getting in the way (no excuse really, I am retired after all!!), dark cold mornings, and general lack of enthusiasm for just getting out there.
And naturally am in awe of you lot who have kept going through the dark and cold. I feel such a wimp!
But today... at last I got in a run! Hopefully this will be the start of regular runs from now on... and I can console myself that, if I do that, this year's lapse was a lot less than what happened 12 months ago
In terms of this running challenge, I had set a target of improving on my best time over a mile, and so today (even though it was my first one for a while so never going to be a worldy!), I tried to do a faster bit in the middle. It's a bit hard to assess the best time over a mile on any given run as, unless I manage one of my three best times ever, Strava won't tell me that... so all I have to go on is the best split time.
Anyoldhoo, these are the results...
Strava says my best time over a mile (from August this year, in the middle of my best 10k run) was 9m 17s, which translates into a pace of 5m 46s /km. Note that my fastest mile split over that run is showing as quite a bit slower, a pace of 5m 55s / km.
My most recent run before starting this challenge included a fastest mile split of 7m 9s /km.
Today I managed a fastest mile split of 6m 48s / km.
So my current aim is to improve on today's time and hopefully get closer to that PB time from August.
Ohhh I haven't added my latest speed attempt! It was a nice flat 5k, though with the unpleasant addition of some freezing rain it wasn't the ideal scenario 😬 I gave it my best go though and this time got 4.57 /km, which I was happy with. Still not beaten my best though grrrrrr!
I am a very satisfied runner today... my Week 3 run has been a real surprise.I thought that it would be a slow one.. another really foggy morning and chilly drizzle too.
Started with my usual uphill weeble and despite the conditions, and a heavy legged third K...I did run the fastest 5K I have ever run... ( yet :))
I took your advice and I really went for the last two K... !
Fell of bike, landed on elbow and dislocated it. PoP Cast for 3 weeks, definitely no more speed running in November... Just light walking possibly? is it safe to run in cast at nearly 50 even at snail pace?
Oh no I am so sorry!!! Hope you can be back in action soon xxx
I think that is up to you, although maybe worth asking your GP? I don't think I'd feel safe running in a cast, and I imagine it would feel quite awkward.
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. But wind-assisted (20 kph tailwind) and therefore ineligible 
under IAAF (but hopefully not RoseabiAF 
