Crossing the Bridge Gang Week 10

[damienair]

Hello Everyone,

We are going into week 9 now. How is everyone getting on? This week we will be on week 5 of moving across the Bridge.

I have found that a nice way to build up distance is at a nice easy steady pace. So pick a pace which is comfortable for you over 5K and stick with that and even go a little slower if you want. This week we will do 2 x 5K runs and a longer run which we will increase by just 500 meters, so a 7.5 K run. Each week we will add on some extra distance to a long run, keeping the other two runs at 5K. Feel free to run your 5k at race pace, intervals or just relax and enjoy them at a nice easy pace.

7.5 K is a great distance and sits nicely between 5K and 10K. Enjoy your 7.5 K runs.

So far in our gang we have, Devon_Straggler, Saratamsin, Raisemeup, DylanTheRabbit, Lablove, Kirst13, Tansycat, Foxile, MamaKeeves, Sammy_Lou, Popstess, Oldgirlruns, UnfitNoMore, Sueken, Joggingonthewildside, Tetleyteagirl, ThisGirlNowRuns, Knitruntalk, Howie1210, Meanmommab, Comaltdel, Tofino, kjm20, 51mc, berrinio, Tabbles, gufton, AndrewJR75.

If I am missing anyone let me know. Also if any one would like to join in please let me know. All welcome. Have a good week everyone. Happy running.

Damien

[damienair Administrator]

I got on OK last week, missed 1 x 5K run, but did a 5K and yesterday I ran 9K which I split into 3 x 3K runs. I ran 3K to a park, took a little 3 minute rest, ran 2 laps of the park which was 3K, took a little rest and then ran 3K home. I also was Tail Walker at parkrun on Saturday, first time to do that Volunteer role and I loved it.

This week I plan to do 2 x 5K interval sessions, parkrun on Saturday and hopefully a long run on Sunday. Good luck all and Happy Running.

[berrinio Graduate10 in reply to damienair]

Sounds good! I also missed a 5K last week as I’ve been away and had lots on, so I did one 5K and the 7K which went well. I’ll probably miss one of the 5Ks next week too as I’m away again next weekend. I’ll aim for a 5K and a 7.5K. Thanks for the update and happy running to you too, and good luck everyone

[AndrewJR75 Graduate10]

Hi Damien and gang.

I managed to get the 3 runs done last week. The 7k was a bit more complicated than planned. My Garmin has a nasty habit of discarding runs if (when) I don’t properly lock the screen. I’ve run the route so many times that I knew roughly where 7k was and Mapometer confirmed it.

I’ll probably lock my watch next time. Or, more likely, forget again! Keep on running everyone!

[damienair Administrator in reply to AndrewJR75]

Well done, great running. Happy running this week.

[Devon_straggler Graduate10]

Hi Damien, well done on your 3 part 9k. I repeated 8k as my long run this weekend and it was only a minute or two quicker than my last attempt, but felt so much easier. It was only the last 1km that felt very tiring (and that was partly due to speeding up to get out of the way of other users of the path I was on), whereas my previous attempt saw me wanting to quit 45 mins before I reached my final target! Hopefully this is progress, but might just be this week compared to last. If my next long run feels like this weeks, I will add another 0.5 km on, but not putting any pressure on at the moment.

[damienair Administrator in reply to Devon_straggler]

Very well done. You are doing great. It is a lovely feeling when you start to notice runs which become a little easier. I'm going out this evening so as to do some interval training. Looking forward to it and dreading it in equal measure.

[Devon_straggler Graduate10 in reply to damienair]

How did the intervals go? I skipped yesterdays run as it would have been a bit of an understatement to say that it was raining, it was the soaked-within-a-second kind of rain for much of the day! Today is looking more pleasant though, so will get out after work, before the rain returns again tomorrow!

[damienair Administrator in reply to Devon_straggler]

I went over to my local park where parkrun takes place. It’s a 1.5 km loop and I did 1K at a 6:40 min/km pace so as to warm up. Took a quick break and then I ran 500, 400 and 300 meter intervals. I was running them at a 5 min/km pace. It was tough but good. I did it for a total of 5K. I’ll aim to do 1 interval/speed session per week. Tomorrow I will run a nice easy 5K and then parkrun on Saturday. Long run too on Sunday. Hope you had a good run this evening. I don’t blame you for yesterday. It’s horrible going out for a run in heavy rain.

[Devon_straggler Graduate10 in reply to damienair]

I love that your warm up pace would be my sprint pace 🤣 But the general principle sounds good and something that I could consider in the future. Between the intervals, do you walk or go back to a slow jog, and for how long do you leave between intervals?The weather last night was perfect, a hint of sun but much cooler than it has been which suits me well. For my last two 5k runs I have included a lane off of my normal route which is a hill - not really massive but a couple of months ago I couldn't run all the way to the top. Now a slow jog up, but I have enough left to push for a fast 10secs as I reach the top. One of these days I might even feel enthusiastic enough to walk/jog back down and try a second climb up!!

[damienair Administrator in reply to Devon_straggler]

When I first started running it would take me around 39 minutes to do 5K. Over time I got down to 32 minutes but could not get much faster than that. So I began doing some faster interval sessions as part of my weekly runs in an attempt to get below 30 mins. It worked, and I found that by mixing up my running between slow long runs, regular 5K runs and faster interval sessions each week I would improve and get faster in general. It is slow, but steady, I managed 2 years ago to go from 32 min 5K to a 26 min 5K over 8 months and could run 10K in under 58 mins.On Tuesday I warmed up, then ran fast for 500 meters, quick 2 minute break to catch my breath and then start again from where I stopped for 400 meters, repeat again after a quick break for 300 meters and then start again at 500 meters. When I get a little fitter I will turn those intervals into 1 kilometer intervals.

I am back again to 32-35 minute 5K's but with the return of parkrun I am on a mission to get faster.

[Devon_straggler Graduate10 in reply to damienair]

That's useful to know, thanks. I've just looked at the runkeeper app and see that I can set intervals that mix time and distance which is helpful. Although speed isn't a particular focus for me right at the moment, I think that over autumn and winter it might be nice to have some different types of runs to keep things interesting. So thanks for the inspiration and the info.

[damienair Administrator in reply to Devon_straggler]

It really helps making normal runs feel very comfortable. Good luck.

[Lablove 60minGraduate]

Lovely and cool today so just set off to run. Decided on a point to run to was going to turn round but felt ok and went a bit further. Had a couple of minutes walk when I turned to head back home. Checked out the distance when I got back on Strava maps ( which hadn’t started so no official record) 8.77km!! Amazed. So this week so far 6.48km on Monday, 8.77km today and plan to run park run on Saturday.

[damienair Administrator in reply to Lablove]

Fantastic. Great running and enjoy parkrun on Saturday. I will be going out for a run in a bit, just 5K this evening. I'll also do parkrun and I'll attempt a long run on Sunday.

[Lablove 60minGraduate]

Enjoy the run, I hope you have better weather than we have, it’s pouring down.

[DylanTheRabbit Graduate10]

When I signed up to the group, I thought you folks would catch me up. However, being in the group made me a bit more focussed and I did my first 10k last night. It felt fine too, so I think I can make it a regular distance to run.

[damienair Administrator in reply to DylanTheRabbit]

Ah wonderful. Huge congratulations to you on your first 10K, very well done and enjoy your long runs. I find that as soon as you reach 8K that your mind switches and 10K seems very possible. You’ve crossed the bridge.

[Tetleyteagirl Graduate10]

Hi Damienair, Just got back from my first ever 60minutes plus! sooo very thrilled with myself, last week my long jog was 50mins, but my legs were feeling great so I thought lets go for it. I managed 8km in 1.07hrs, so a steady plod for me. I'm feeling so much better with the cooler weather, really can't cope with jogging in the heat. I'm determined to get to 10k but will stick with 60mins as long run for now. regards to all. PS do I get a badge for 60mins please?

[damienair Administrator in reply to Tetleyteagirl]

Congratulations and very well done on your 60 minute run. Fantastic. Your new 60 minute badge really suits you.

[kjm20 Graduate10]

Managed only two runs this week but increased my long one to 6.5. I usually run first thing in the morning before breakfast but due to the heavy rain left it until later in the day, about 2 pm. It seemed so much harder than usual, I realise the time of day will have made a difference but didn't expect it to make that much of a difference. I was about to stop at 5k but suddenly felt a bit more energy at the thought of getting home to collapse on the sofa and the last 1.5 was comfortable. Maybe just an off day but will not set out to increase distance on my next long run but wait to see how I feel.So many people in the gang doing really well - congratulations to all.

[damienair Administrator in reply to kjm20]

Well done. You are doing great too. Sometimes some runs are just hard. I did a parkrun on Saturday and I found it really tough and had to take about 3 walking breaks. It is the tough runs which makes you stronger.

[Lablove 60minGraduate]

Wild and windy park run and definitely more walking into the awful headwind, but 3rd parkrun completed and achieved PB 368/374! Woohoo.

[damienair Administrator in reply to Lablove]

Congratulations on your 3rd parkrun and your PB.

[Lablove 60minGraduate]

Thank you.