November Speed Challenge WEEK 4!!! 🤩

[roseabi]

Hi fast folk!!!

How did you get on last week? Tell us allllll about it!!!!

Don't forget to check back on your data, analyse your performance, and try to figure out how you can get a few more seconds off your time 😊😊😊

★ Please share your runs below as your AVERAGE PACE IN MIN/KM thank you!!!

And check out the results as they come in here:

docs.google.com/spreadsheet...

Good luck and have fun!!!

roseabi, Sqkr, and Decker xx

November 18th, 2019

Previous post:

healthunlocked.com/marathon...

For information about the Speed Challenge go here:

healthunlocked.com/marathon...

[Windoze Half Marathon]

Morning! My 10k pace for this week was 5:22 per km.

[roseabi Ultramarathon in reply to Windoze]

Awesome!!!

[Tbae Metric Marathon]

Hi Abi,

Mighty hefting🤔from all.

Given myself a cold.Stupid idiot.Nov temperature in Dubai, with a/c or without a/c.🤔

Too much faffing.🙈Must say though the TED lecture by Dr Matt Walker, Sleep is our/your superpower 🤔Actually even more than that, Mother nature’s longevity blueprint.We are the only specie that attempts to operate sleep deprived.Thats a remedy for disaster.🙈🤔But honestly mind blowing stuff.Short video.

Back at it in a few days, eye balls on stalks, have not got a clue , but try anything to get that improved result buzz.

Every success to all.

💥🏃‍♀️🏃‍♂️⭐️⭐️👏👏☄️☄️

[roseabi Ultramarathon in reply to Tbae]

Feel better ❤️❤️❤️ You can't possibly blame yourself for getting a cold though! Viruses will be viruses 😊

I am so conscious of sleep these days!!

[Tbae Metric Marathon in reply to roseabi]

Thanks Abi.Think a lot going around at the school with the little ones.🏃‍♀️⭐️💥👏👏❤️

[Dexy5 10 Miles in reply to Tbae]

I’ve found that I don’t get colds if I stay in my own little bubble Tbae . That cannot be done when you’ve got lovely grandchildren - so enjoy the good bits and hope the bugs don’t hang around too long. 🤗

[Tbae Metric Marathon in reply to Dexy5]

Your right Dexy.

Was given an interesting hypothesis by a non medical but clued up PT.

Here goes,🤔

When you go on holiday and you are perhaps more relaxed and you sleep better, your body works better and functions better to repair you.

It might just trigger an ailment so your immune system can respond to the repair🤔

Apparently you are burning more calories during your sleep as your body is functioning more efficiently.🤔

I am just a nut Dexy, wish I had work harder and studied medicine.No regrets, but some of this stuff just blows the mind.

If the bugs hang around I will be on an early plane home.🙈🤣🤣

[UpTheStanley Half Marathon]

Hi Abi

No wind assistance today, so a slight backward step but still better than where I started from . Windoze 's pace just about smack on my 10k PB, we might need to try a 10k head-to-head next, after last week's tight Stratford parkrun!

Ooops - edit to mention my time for the flying k was 4'21" …...

[roseabi Ultramarathon in reply to UpTheStanley]

Ooh, Windoze vs 'TheStanley 😊😊😊

Well done!

[Windoze Half Marathon in reply to UpTheStanley]

Nice flying K time UPS. I'll happily run a 10k with you buddy 😎😎🏃‍♂️🏃‍♂️🏃‍♂️🍰🍰🍰

[Tbae Metric Marathon]

Just saying and no drama but I find the only option with the 200 & 400 is a standing start to initiate my watch.So acceleration is a factor.

I guess it’s the same for 5k & 10k.🤔

[roseabi Ultramarathon in reply to Tbae]

Acceleration makes it tricky to judge pace for sure. Ideally, for track distances I guess you'd need a buddy with a stopwatch!

This is a very casual challenge though 😊😊😊

[UpTheStanley Half Marathon in reply to Tbae]

Before my 1k speed challenges, I do a 3k jog as a warm up. I start to accelerate gently at, say, 2.8k and kick up to full(ish) speed when my watch beeps at 3k. I then take my challenge time as the 4th k split time as given by the watch, so don't have to start or stop the watch on the run.

I couldn't tweak my watch for this to work over 200 or 400m, but I think I'd still start well behind the start line, and start the watch when I get there, hopefully up to speed - obviously compromises arm drive for a few paces, but better than a standing start for our purposes, I'd have thought. But of course if you're actually aiming for qualifying times for Tokyo, standing starts are probably going to be required

[Tbae Metric Marathon in reply to UpTheStanley]

🤣🤣

I am too old to be getting down on my knees .🙈🤣🤣

But I am going from a standing start and not a flying start.

Just saying, that’s all.🤣🤣

[Tbae Metric Marathon]

Sure Abi it’s fun.

Billy no mates, 🤣so no stopwatch.

Zero to 200, Zero to 400, as long it’s not hero to Zero.🙈🤣

Could not give a monkeys if anyone parachutes off the nearest mountain and hand glides to their finish line, providing they experience that buzz.🙈🤣🤣

[Dexy5 10 Miles]

Hello everyone 5:53 for me this morning. I’m hoping there’s another week as I think I can do better. I have posted separately .

[roseabi Ultramarathon in reply to Dexy5]

Yes, there is another week to go...

[Dexy5 10 Miles in reply to roseabi]

I can’t wait 🏃‍♀️💥

[roseabi Ultramarathon in reply to Dexy5]

Awesome!!!

[Stoozie Half Marathon]

Just to chip in to the immunity and viruses chat, I read an interesting scientific paper which showed that certain types of endurance training (running more than 1.5hrs was the threshold cited in the paper) suppresses the immune system. It certainly made me realise why last winter, a long run each week, coupled with my children bringing home every virus known to man, made for a poorly winter for me.

I deliberately start dosing with echinacea and zinc prior to my long runs now, and fingers crossed, no viruses yet this year

[TailChaser Marathon in reply to Stoozie]

That totally makes sense Stoozie, I’ve had more colds since I started running than I have had in years. It’s very annoying!!

[daverambo Half Marathon]

I had a recovery week last week so didn’t post a time but I’m going to have a crack at another 5k Pb at Park Run on Saturday.

[roseabi Ultramarathon in reply to daverambo]

Good luck!!!

[TailChaser Marathon]

Very chuffed. Just done my weekly 10k and my speed challenge 1km was 4.59! I broke 5 minutes despite saying hello to a friend, various vans parked on the pavement that I had to nip round, a man spraying a sign with a hose and dodging out the way of phone gazers. But the petrol station bend was empty, the air was cold and clear and vrrmmm I went! 😀

[roseabi Ultramarathon in reply to TailChaser]

Awesome!!!!

[Oldfloss Administrator]

Week 4...Run 4..

5K....5.21 pace...

Practice at easy pace...went well..short blast in the middle...plenty left in my tank this morning. It was grey and foggy and drizzly...but warmer x

[roseabi Ultramarathon in reply to Oldfloss]

Awesome work!!

[Tbae Metric Marathon in reply to Oldfloss]

So well done Floss.Thats myth shattering stuff.Go you.☄️💥⭐️👏👏