The Spring Free Speed Challenge: WEEK... - Marathon Running ...

Marathon Running and Race Support
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The Spring Free Speed Challenge: WEEK 4!!! 🀩

roseabi
roseabiAdministrator
β€’91 Replies

Hi Speeders, beardy or otherwise!

β˜…β˜… This is my 500th POST!!! β˜…β˜…

How are you getting on? Any more RESULTS? Tell us all about it!

I've been on a bit of a roll for this challenge, not sure I can keep it up though! 😲

Here's a quick reminder of the rules:

β˜… The Challenge will run for FIVE WEEKS, from Monday April 6th to Sunday May 10th.

β˜… PICK YOUR DISTANCE: 1 MILE, 1 KM, OR LESS - or 20 jumping jacks if you can't go outside to exercise.

β˜… Warm up, and then RUN your chosen distance, or jump, AS FAST AS YOU CAN!!! One run only per week, and run the same route if possible!!!

β˜… POST THE TIME IT TOOK YOU TO RUN YOUR CHOSEN DISTANCE (in min:sec) HERE ON THIS POST IN THE COMMENTS!!!!!!!!!!!!!!!!

Further details can be found in the Week 1 post: healthunlocked.com/marathon...

I will post WEEKLY (Tuesday) updates, and put all the results into my spreadsheet (calculating the changes in your running/jumping times from Week 1 in seconds) which you can view here:

docs.google.com/spreadsheet...

Stay safe, good luck, and have fun!!!!

The Marathon Team xxx

April 28th, 2020

--

Week 2 post: healthunlocked.com/marathon...

Week 3 post: healthunlocked.com/marathon...

[ b ] [ / b ]

91 Replies
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Fran6500
Fran6500Half Marathon

Hiya, I did my fastest 5k yesterday and the segment I am using for this speed challenge is within it. That result was very good also with a time of 16.08 minutes for a 2.09 km challenge. So a good reduction from the previous time which I did a couple of weeks ago I think.

Very pleased with my efforts - not sure I could go faster though in the final two weeks of the challenge? That will be my challenge!!

roseabi
roseabiAdministrator
in reply to Fran6500

Wow, that's brilliant!!! Good luck for the last two weeks xxx

Katnap
KatnapHalf Marathon
in reply to Fran6500

Awesome speed from a C25K graduate! πŸ’ͺ

🐱 Katnap 🐱

UpTheStanley
UpTheStanleyHalf Marathon

Hi Abi

I did run my speed challenge route yesterday, but as it was as the 13th k of a 13k run (i.e. 2.6 parkruns) I'm not going to record the time for your purposes - and given that was the first time I've run over 10k since October, I'll be taking 2 days off before doing my week 4 run on Thursday. Hopefully the weather will be kind …….. :-)

roseabi
roseabiAdministrator
in reply to UpTheStanley

I just did my first 10k in a while too - go us!!

Enjoy your rest and good luck for week 4 xxx

AllezLeChef
AllezLeChefHalf Marathon

My week 3 time was 4:31 again. I am going for the most consistent prize. 3 attempts within 5 seconds.

roseabi
roseabiAdministrator
in reply to AllezLeChef

Ha ha - well done! 😊😊😊

Beachcomber66
Beachcomber66Half Marathon

Hi roseabi. I am slightly embarrassed! I set out today for 5k, but found that I was going to be running through the minute's silence for the NHS...which is probably ok, but I wanted to stop! So I had to pick up pace in the second 1k so I could pause at 11am. I did it, but 1k time was 5:33, only 2 seconds off my week 1 PB! So that is my week 4 time! It was stupid, given I have been nursing my left knee since week 1, but I guess we all make mistakes when we make "in run" decisions and the adrenaline is flowing!I deserve to be disqualified for stupidity. Feels ok at the minute, but time will tell.πŸ™„

roseabi
roseabiAdministrator
in reply to Beachcomber66

Wow, well done! xx

Tbae
TbaeMetric Marathon

Hi Abi,

Run 46, should read Run 3 πŸ€” 18.2%.

Just being helpful.πŸ™ˆπŸ˜‚

It’s a little correction in your little % improvement table.πŸ€”

πŸƒβ€β™€οΈβ­οΈπŸ‘πŸ‘β€οΈπŸ’ͺπŸ™

roseabi
roseabiAdministrator
in reply to Tbae

Oh yeah, thanks Tbae! I think I'm a bit behind with that anyway 😊

I will probably make a separate graph for you outliers btw - there are a lot of runners this time and it's difficult to see everyone's data on the graph.

Tbae
TbaeMetric Marathon
in reply to roseabi

Gosh yes Abi, a great response and a lot of work for you.

You do a great job.

πŸƒβ€β™€οΈβ­οΈπŸ‘πŸ‘β€οΈπŸ’ͺπŸ™

linda9389
linda9389Moderator

I said I wasn't going to do it this week.

But I couldn't resist.

Shouldn't have bothered!

Wet, windy and had to carry my cap!

I did manage new 400m and a half mile PBs, and my HR was lower ... but the 1k segment was slower this week: 4:51

roseabi
roseabiAdministrator
in reply to linda9389

Ugh that must have been a pain!!

Still a great improvement over your baseline - well done!!! xxx

linda9389
linda9389Moderator
in reply to roseabi

Yes, I was far from disappointed to be honest. It didn't seem in the least likely that I would be able to improve every week. Without the challenge there's no way I would be running this pace over this distance, so it's all success. Thank you 😍

roseabi
roseabiAdministrator
in reply to linda9389

It's a pleasure 😊😊😊

misswobble
misswobbleMarathon

I think I'll have to leave mine til Thursday. Did fast intervals today (ha! Not!) Sulk

roseabi
roseabiAdministrator
in reply to misswobble

Lol! Sorry 😘

BrianUK
BrianUK10 Miles

I love this challenge as it’s made me run faster than I ever thought I could and I’m not sure I can go much faster. But I’ll give it a try tomorrow but I will not be wearing my speedy shoes as it’s too wet and they’re too precious πŸ˜‚ so I will expect to be at least 4% slower. πŸ˜‚

slow-farah
slow-farahMetric Marathon

Hi abi my time for last week was 8:23 (for a mile) so I seem to be getting slower rather than faster! I’ve had a week off this week then will give it one last try next week 😊

roseabi
roseabiAdministrator
in reply to slow-farah

Good luck!!! xxx

tiggs1
tiggs1Metric Marathon

I did my 2.6 challenge at the weekend and ran 2 laps of my estate (1km) every hour for 6 hours. Kept moving by walking and gardening in between so muscles didn’t cool down too much.

My first trip out took me 5:53 and my last took me 5:17 so I was well happy. Unfortunately this is not my 1km route for this challenge and instead that is part of my 5km route so will aim to record this weeks speed challenge on Thursday or Friday.

Safe running everyone, you are achieving so much :)

roseabi
roseabiAdministrator
in reply to tiggs1

Good luck!! xx

Katnap
KatnapHalf Marathon

Congratulations on your 500th post! Where do you find time for your paid job? πŸ˜ƒπŸ˜…πŸ˜‚πŸ€£

🐱 Bearded Katnap 🐱

roseabi
roseabiAdministrator
in reply to Katnap

Good question! 🀣🀣🀣

Decker
DeckerModerator

500 posts is a lot of posts! I may do mine later in the week. I've learned from last week not to attempt short speed right after a 25k trail run :) Perhaps tomorrow or Wed. I have doubts I will improve but we'll see. On the plus side I am at just under 250k this month which is my highest mileage so far. Its for a virtual event with a local run group

roseabi
roseabiAdministrator
in reply to Decker

Cool!

Tbae
TbaeMetric Marathon

Wow Roger.πŸ’₯β˜„οΈπŸ”₯πŸ’ͺπŸ‘πŸ‘

Decker
DeckerModerator
in reply to Tbae

It was a fun way to stay occupied for a short while Tbae. I suspect they are doing something similar for May.

Hi roseabi! I ran 6.1km on my treadmill yesterday as it was raining all day. However it was late on in the morning as I didn’t want to miss the minutes silence for the NHS .

Anyway I did it but still prefer to run early in the morning.πŸ€—πŸ€—x

Hum ! I think I have entered into the wrong challenge room. I thought I had signed up to do this and now me thinks I didn’t 🀣🀣🀣🀣 Sorry ! bye🀫😯.........

roseabi
roseabiAdministrator
in reply to Myfi

Hi! You didn't sign up for this challenge, but you can still do it if you like! We have two weeks left so there's just time for you to run a fast 1 km this week and try to beat your time next week. Are you in?

Myfi
Myfi
in reply to roseabi

I’ll pass this time roseabi as Im starting the 100 mile challenge with strava on the 1st of May till the 31st.

Thanks though!πŸ€—πŸ€—πŸ‘x

Oldfloss
OldflossAdministrator

Hi again.. no photograph taking today :) ... a quick ?? short one..murky, misty and mainly devoid of all except three runners...

I am logging this as my fourth week... ...6.46...that is more like it...

...and at last the legs feel as if they are running again. Now I am feeling a tad happier about heading out I have even signed u for the May 5K Challenge on Strava.

Thanks you x

Katnap
KatnapHalf Marathon
in reply to Oldfloss

Yay! Back in the groove πŸ˜ƒ

Oldfloss
OldflossAdministrator
in reply to Katnap

Slow and steady πŸ˜‰

Katnap
KatnapHalf Marathon
in reply to Oldfloss

You say while posting in the speed challenge... πŸ˜…πŸ˜‚πŸ€£

I'm sure you'll feel better after a few runs! πŸ‘πŸ‘πŸ‘

Oldfloss
OldflossAdministrator
in reply to Katnap

I know...I need to remember that!..and not take photos en route!

roseabi
roseabiAdministrator
in reply to Oldfloss

Great stuff, Floss!! xxx

Hi Roseabi, well done on your 500th post. I'm etching closer to under the 5.30 mark today my best 1km time was 5.35 hopefully I will get there before the challenge is over. πŸ‘

roseabi
roseabiAdministrator
in reply to Boss1973

Fantastic work - you can do it!!!!

Thanks Roseabi

UpTheStanley
UpTheStanleyHalf Marathon

Run 4, total fail …. :-(

Warm-up sort of OK, but not feeling really up for the challenge. Into flying k, didn't feel too bad but watch suggested slightly off the pace initially, so pushed a bit ….. and ran out of gas and legs at 400m. Walked home …….

Moral of story, 13k and Speed Challenge in same week not good idea.

Onwards and upwards, awaiting next Speed Challenge :-)

roseabi
roseabiAdministrator
in reply to UpTheStanley

There's another week left, in case you feel better next week? xxx

UpTheStanley
UpTheStanleyHalf Marathon
in reply to roseabi

Ah hah!! Feeling fine though, just miffed …..

Coddfish
Coddfish10 Miles
in reply to UpTheStanley

They always say you can’t mix speed and distance in the same training block.

Hello Roseabi

500 posts must mean you’re at least my age or more. Today’s speedy km was 5’ 37”. Really pleased with that. I paced myself a bit better so didn’t die before the end. Maybe I will go all out next weekπŸ₯΅

roseabi
roseabiAdministrator
in reply to Noodle1991

Well done!! Have fun next week πŸ˜‰πŸ˜‚

misswobble
misswobbleMarathon

Right here we go then

1k = 5:02

Just a couple of seconds off but there we are πŸ˜ƒπŸƒβ€β™€οΈπŸ‘

roseabi
roseabiAdministrator
in reply to misswobble

Well done!!!

Tbae
TbaeMetric Marathon

Standing start 38 seconds Abi.Stuck with same route.

Going to work on this the rest of this week and next for week 5.

Looking for the 36 seconds or better.Just want to know what a 3 min/km pace would feel like.Only way I will ever do that is to crunch it in 5 bites.πŸ™ˆπŸ€£πŸ€£

Strangely I found by taking monster interim inhales it helped.πŸ€”

Work on 2/3/4 inhales.πŸ€”πŸ™ˆ

roseabi
roseabiAdministrator
in reply to Tbae

Well done!!

Langley-Loper
Langley-LoperHalf Marathon

Week 4 - where did the time go?

After flatlining last week, today I managed to shave a bit more off - 4:56 for my 1km uphill (did I say uphill?) 1km.

roseabi
roseabiAdministrator
in reply to Langley-Loper

Wow!!!! Well done xxxxxxxxx

roseabi
roseabiAdministrator

Nother pb! 4:20!! Wind assisted mind... 😁

Run46
Run46Half Marathon
in reply to roseabi

Wow, you're speedy, wind assisted or not!

I may not make an entry this week, been a bit under the weather so have had to keep my runs slow and gentle...may have a go Sunday if I'm up for it, if not there's still next week πŸ‘

roseabi
roseabiAdministrator
in reply to Run46

Hope you feel better really soon! xx

Tbae
TbaeMetric Marathon

Wow.So well done Abi.⭐️πŸ’ͺπŸ‘πŸ‘

roseabi
roseabiAdministrator
in reply to Tbae

Thanks Bae xxx

BrianUK
BrianUK10 Miles

Excellent time there Abi! πŸ’ͺπŸ‘πŸ‘Im off out now to give it a go as the weather looks favourable πŸ˜‚

BrianUK
BrianUK10 Miles
in reply to BrianUK

Just back and very happy with a somewhat wind assisted 1km PB of 3.34. πŸ˜€

Sandie1961
Sandie1961Half Marathon
in reply to BrianUK

Blimey, you must be turbo powered 😳

BrianUK
BrianUK10 Miles
in reply to Sandie1961

πŸ˜‚πŸ˜‚πŸ˜‚

roseabi
roseabiAdministrator
in reply to BrianUK

Woohoo!!! You are off the top of the graph now 🀣

Windoze
WindozeHalf Marathon

4:49 for me...took if from yesterdays 5k

roseabi
roseabiAdministrator
in reply to Windoze

Nice one!! xx

Runsome
RunsomeHalf Marathon

Hi Roseabi my week 4 attempt was 4.57 not much of an improvement but at lest it starts with a four which I’m pleased with. Thanks 😊

roseabi
roseabiAdministrator
in reply to Runsome

Fantastic!!!

Macmac
MacmacMarathon

Congratulations and thanks for your 500th post roseabi!! Although I had low expectations, somehow I managed to achieve a new pb for my 1km run this morning - 3.51. I gave it everything and had to dodge a car that pulled out in front of me mid run that unsettled my rhythm, so very happy with that result.

roseabi
roseabiAdministrator
in reply to Macmac

Wow, well done!!!

Sandie1961
Sandie1961Half Marathon

I blame my Zoom cocktail evening with Shake-and-run for a miserable 5.36 as part of my virtual parkrun of 30.46 this morning ☹️ Feel rather less sluggish now though and it is a beautiful morning 🌞

roseabi
roseabiAdministrator
in reply to Sandie1961

You're still above baseline! Well done!!!

Sandie1961
Sandie1961Half Marathon
in reply to roseabi

Only just 😩 However, one more attempt left πŸ‘πŸ»

C3PO
C3POVirtual HM

I was a bit slower this week, unfortunately. 6:22.

roseabi
roseabiAdministrator
in reply to C3PO

Still very much above your baseline run!!! xxx

TailChaser
TailChaserHalf Marathon

Hi roseabi, did my fast 1k yesterday. It was a bit pants I’m afraid.

I’d had a funny tummy before we went out but I was doing ok. However, when we got to the section where I speed up there was a headwind blasting pollen and dust into my face! Very annoying. Managed 5.26 in the end - I’m going backwards 😫 Maybe next week...

roseabi
roseabiAdministrator
in reply to TailChaser

Well done - good luck next week!!!

Berksrover
BerksroverHalf Marathon

Tried to improve my 1K time this morning, but couldn't do it. Attempted it on the third km of run, set off way too fast, that did give me a 400m PB but couldn't keep it up, so had to bail out. Lessons to learn, try a flatter route, try a more even pace, don't do it the day after a fast 10k, quite a lot of booze and quite a lot of food!

roseabi
roseabiAdministrator
in reply to Berksrover

Ah yes, that would help! 😊 Better luck next time xxx

Curlygurly2
Curlygurly2Half Marathon

Arrgghh! Slower again! 11 mins 23 secs for the mile!! No idea how I managed the first weeks time....

roseabi
roseabiAdministrator
in reply to Curlygurly2

One more try!!! xxx

UpTheStanley
UpTheStanleyHalf Marathon

Hi Abi, me again … I managed a 4'32" final k doing a virtual parkrun this morning, so perhaps you can stick that down as my week 4 time - at least I should be able to improve on that in week 5 :-)

roseabi
roseabiAdministrator
in reply to UpTheStanley

Hello, You Again! OK, and jolly good luck next week!!!!!! xxx

Katnap
KatnapHalf Marathon

Hooray! The roadworks completed ahead of schedule so I was able to do my 1k speed segment πŸƒπŸ˜ƒ

3m54s

🐱 Speedy Beardy Katnap 🐱

roseabi
roseabiAdministrator
in reply to Katnap

Woohoo! Well done!!

Hi Abi, I forgot to post my time from Saturday. It was 7.05 and is my fastest 1k ever!!!

I think I may have to go all out next week to try and beat that. Wish me luck!!

roseabi
roseabiAdministrator
in reply to Yogamaz

That's awesome!!! Masses of good luck wishes for this week xxx

Yogamaz
Yogamaz
in reply to roseabi

Thank you xx

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