Hey my wonderful whizzes and whizzessess!!!
How are you feeling? It's the last week of the Challenge 😲😍💥
All I can say is.... GO FOR IT!!!!!!!!!!!!!!!!!!!!!!!!!!
★ Please share your runs below as your AVERAGE PACE IN MIN/KM thank you!!!
Check out the results here:
docs.google.com/spreadsheet...
Good luck and have fun!!!
roseabi, Sqkr, linda9389, and Decker xx
November 25th, 2019
Previous post:
healthunlocked.com/marathon...
For information about the Speed Challenge go here:
I've finally had a speed attempt over the right route this week, after being rubbish for the rest of the month. Very happy with the 5min 3 sec per km on Saturday - that sub 25 minute parkrun now feels within sight.
Hi all. I didn't post it but I did an intermediate attempt keeping it at 3'45'' two weeks ago.
Then this week on Saturday I improved to a 5X1000 meters intervals at 3'45'' managing the last 2 at 3'40.
So I am going to claim 3'40'; for this week's last attempt 
I really hope this will help with a sub 40' 10K next week, although I don't think I have all the training needed for that ...
all the best
Marco
Well done, Marco - and good luck with the 10K!!!
kin ell that's shifting !
I think I peaked too soon My best run was the first one, and I did not get out last week for a 10 either while recovering so maybe later this week Still happy to reach my elusive sub 50 10k in that first week though. Best of luck everyone!
Cutting Dubai visit short.Hoping for MR.Perhaps get a run in for Wk4 and a Wk5 run in the UK.🤔🙈
Is everything OK? xx
I’ll get a good sleep tonight and try a sprint very early morning while it is 17 and not 27.Its a good barometer.
Should be home on Thursday,and I can try my wk1 chosen run hopefully on Sunday.
I seemed to have struggled to throw it off.
Perhaps done a little too much too soon.
Thank you for all you do Abi.
💥🏃♀️⭐️👏👏❤️
Hi Abi, I have whizzed for the 5th time ….. equalled my best at 4'15" for my final k today, but this time with a bit of wind against instead of a gale behind, so claiming it was better
Thanks for doing this, it put a real focus onto what I was doing this month.
Excellent!!!
I must say, it's been a pleasure having you 😊😊😊
WOW!!!! That is fabulous! Hasn't this been a great focus as you say? Also great fun!
Hello Speedy Running Beings.
Well I’ve proved one thing in this challenge - I am fastest when I have a 19 mph wind behind me. This happened in my first challenge run which was one week after the Great South Run so I was probably at optimum fitness too.
We looked out the window when we got up this morning, no rain despite the met office app telling me it was, so got into running kit, ate a banana and then the rain came. So I did the ironing, made 4 jars of cranberry sauce for you know when, filled the bird feeders and generally faffed. Yes we could have gone out in the rain but wanted best conditions for the challenge.
In the afternoon it finally stopped raining and we started running at 2:45. 3km @ 7:40, 7:30, 7:17 then go for it. UpTheStanley disappeared ahead of me. I was running fast though, 5:20 to 5:40 but my watch kept buzzing HR too high and I started to feel lightheaded so ended up walking for 30secs and then 25secs in the second half to catch my breath. Damn, Damn. Final score on the door 6:03.
It has been fun though and now this is over I will return to my JogRunSprint app for shorter bursts of speed.
Thanks for managing the challenge roseabi.
"made 4 jars of cranberry sauce for you know when" I love it!!!
Also, yum 😊😊😊
I'm glad you enjoyed it, and it was lovely having you both xxx
Shorter bursts of speed sound good now Dexy! I might even enjoy JRS after this! It’s been good though hasn’t it?! (I second the 😋 for cranberry sauce btw, and thank you for reminding me I’ve got to make some this year 😋)x
Ooh aren’t you fast ? Well done Tailchaser. Yes the family insist on my cranberry sauce, no matter whose house dinner is in. Now’s a good time to buy fresh cranberries because of thanksgiving, but frozen work too.
Aha, I didn’t think of that, thanks for the tip! I use Nigella’s recipe and I split it in two so we have the second half the following year. Your sauce sounds like my cake, it travels the country each year, slowly getting smaller and smaller. Who’d have thought, cooking tips on HealthUnlocked 😁
I wish I was that fast Dexy, but I do love giving it some oomph, it’s so exhilarating. I wish I’d done this running lark more years ago so I could really have got some speed in. Still, I’m playing catch up now!
Went thru routine but although quite smooth 4:08.
So still dragging the chain,but will try both 200 & 400 by Sunday.
So no run for wk3&4 Abi.
💨🏃♀️🏃♂️
Now, what I want to know is where Oldfloss is parking her snails while she runs a sub-27 5k . I think we should be told!!
I have confiscated them! 😄
I left them sleeping...and frankly, I can hardly believe it myself!
That is totally amazing Oldfloss- you certainly whizzed that.
Wow Floss, just spotted that! Amazing how you’re doing!
Yes... I did run quite speedily... but some was downhill! I think it very odd
Got home.Will just stay in Dubai time for a few days.😴🙃😴🤣
Hiya! Delayed long run this week waiting for my muscles to recover from a vicious, evil sports massage. Wasn’t expecting it to be a fast one but I was pleasantly surprised to beat my first 1km challenge run: 5.14 for the km this week. Thankfully it started after the petrol station but unthankfully took in the whole hill instead (I’ll choose a better route next time!). Also got a Strava segment PB for it, so very happy with that 😊
This has been fun roseabi. It’s been interesting doing the same 10k route each time and feeling how my body feels each week at the same points. I’m never going to be super fast but I’ve been surprised how long I can keep it up for. Thank you 🤗
Great work, and thank you for joining in!!! xxx
That HM is definitely within your grasp TailChaser, and I’ll be following your progress. Have a great weekend.
You too Dexy - a dry Parkrun tomorrow? Don’t mind if I do - about time!!! Looking forward to getting started (although I’m supposed to be writing my training plan atm as it’s still not finished!). It’ll be nice to have something to write about again as well!
Hi Abi,
Would appreciate if you could post for me for the 200, wk3-3:29-13secs, and wk4-3:23-19 secs.
Nothing for the 400 Wks3&4.
I am going to try and post a 200&400 result for wk5 tomorrow.
⭐️🏃♀️👏👏❤️
So after a horrible cold I had another crack at my Park Run 5k PB in sub zero temperatures...
...and I did it! 22:29 which translates to 4:29 MIN/KM.
Target for next month is a sub 22.
Hi Abi,
Sorry for the dribs and drabs.🙈
I will take 3:24/18 sec imp. for my 200m Wk5.
400 attempt this afternoon.🤔
I have already reflected on the five weeks and I am going to consolidate with Laura’s podcasts and 3 different runs per week before returning to having another crack at 200&400 in a few weeks.I guess for the moment I have concluded I am in the lower half of 3 mins/ km for the 200 and the lower half of 4 mins/ km for the 400m.
Thank you for organising this.It is so helpful to find a personal benchmark and perhaps see how it can translate into longer distances.
Every good wish to the forum.
🏃♀️🏃♂️⭐️⭐️👏👏💥
It’s fairly obvious that I’m going to have to call this one a bust.
I just couldn’t get out there on my own as often as I had expected to.
No worries, xxxxxxxxxxxxxxxxxxxxx
Xx
Hi Abi,
Please could you post 4:12/67secs imp., for Wk5 400m.
Can’t wait to have a further go at this after a suitably short break.
🏃♀️⭐️👏👏❤️
Hi there...
Not a fail... just a freeze!
So disappointed that I have not got a speedier 5K, in this last week... just could not get out there and freezing conditions on Friday, Saturday and today have made any kind of speed impossible..
I went out today... conditions were dire and I made the fields.. but the ground and ruts were so hard that running was a nightmare!
But.... I had a run.. the sun shone and the sky was blue...bitterly cold , but bracing !
So my speedy run last week... 26.48 for my 5K... is the best I have to offer this time around... and I am really very pleased with the progress I have made.
Thank you so much for this, so motivational and great for keeping me on track xx
