Hi everyone and a belated welcome to week 3..... how are you all doing?
I’m sorry I haven’t been around much commenting on posts etc, I have been a bit poorly but I’m on the mend now. I’ve also managed to get past the 666th run on my runstreak.... I’m not superstitious but I couldn’t help thinking something would go wrong. So I wore my new leapord print tights to scare off any evil!!
So this weeks runs are:
3.5k
5k
7k
And this weeks exercise is a lunge. I like the Runners World descriptions the best. Add this to your strength workout of planks and squats.
So as I have been ill this week I have organised a special guest to share their top strength tip for running. It’s our very own MikeJones68 and here he use:
Hi juju hope you’re feeling better and thanks for the tiptoe top tips Mike!
I’ve completed week 2 and will start week3 today. Not sure whether to do 3.5 or 5k as away rest of week and not sure how easy it will be to run...Will see how I feel
Awesome pants!! I celebrated my first year of graduating from C25K today (yeah!!) by running the 6K for W2 of Bridge to10K but I didn't look so smart at all: my slowest 6K (well, nearly 7k) ever, all sweating because I had put too many layers on, thinking the eastern wind would be freezing. So had to stop a few times to figure out what to do with the light fleece around my waist that kept on sliding despite the knot, and then the other jacket on my shoulders: I looked really ridiculous lol. But never mind, I did it and enjoyed the great sunny day! Just a short run before moving on to W3. I haven't been so good with the exercises though... Hope you're completely over your cold. xx
Erm.... yeah... so it’s all gone a bit Pete Tong. Week 1... no problem. Week 2... didn’t manage to get out until Thursday for intervals and then Sunday for a 5k... that 5k ended up only being a 3k. Not a great week at work and zero motivation on that 3k run.
So thought I’d start Week 2 again this week, but shaking it up a bit to do the extended run tonight. I needed to hit 6K. I was determined to do 7K. When I’d done 7K I found that it was actually 8K as I’d mis-counted the vibrations from my watch (was keen not to keep looking at it like I usually do!). At 8K... everything felt good. Breathing, legs, pace. 2K more didn’t seem that far. So I carried on and made it home dead on 10K. Shocked, elated, and then worrying that I’d pushed it too far.
A reasonable time of 1:11:20... Mo Farah can sleep safely... but I was still pleased as punch just to run 10K and not stop to walk/hobble!
I’m sure some will tell me I’m wrong to have pushed on... I have a habit though of saying to myself that if I feel alright, then it shouldn’t be a problem! Needless to say, I now feel like I can continue “on track” with Week 3 and knuckle down to the programme again... the biggest hurdle now seems to be doing strength exercises on the off days... I just either seem to forget, not make the time, or make excuses!!
So I *think* tonight was W3R1 for me... a tad behind. Just needing to play catch up somehow. Think after the 10K the other day and if I do a 5K Park Run on Saturday, I’ll then start W4 on Tuesday night.
So... this interval stuff. I’m not sure if I’ve got the hang of it?! I headed out tonight, did a 1.6km jog warm up, then straight into 30:20:10 intervals for 5 reps, a 2-minute jog, then another set of 5 reps which took me to 3.5k total. Should I actually have done 3.5k of purely interval and tacked the warm-up on as extra....?? 🤔
One thing’s for sure... being built like a Weeble, I’m definitely not built for sprinting.... 😂
Week 3 started today. Did the 3.5k but really don't like intervals, I'm either running slower than feels right or fast - or so it seems. Have found a great interval podcast here healthunlocked.com/couchto5... . Managed 2 1/2 rounds of it and was done in by the end of the 3.5k! Strength training, like others, is a bit of a damp squib, I try to remember but ... Still onwards & upwards, looking forward to completing 7k this week
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