Crossing the Bridge Gang Week 11

[damienair]

Hello Everyone,

We are going into week 11 now. How is everyone getting on? This week we will be on week 6 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 an 8K 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.

8K is a great distance and we are not far now from getting to that magic 10K.

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]

Hope everyone is getting on OK. I did an interval speed session last week, a parkrun and yesterday I did a 9K run. I found the parkrun tough going and needed to take a couple of walking breaks. I also needed to take a couple of walking breaks on my long run yesterday, but they are all counting and slowly but surely I'm building it up.

[Oldgirlruns Graduate10 in reply to damienair]

Well done Damien, you’re doing really well now aren’t you! I don’t think there’s anything wrong in the odd walking break but I’m sure as you go on you’ll manage without, as you did previously! I’m still not running much but hope to get a physio appointment soon to try and sort my hip once and for all. Happy running!

[AlMorr Ambassador Graduate10 in reply to Oldgirlruns]

I hope your physio appointment will ease your hip Oldgirlruns, I am sure you miss running, especially at parkrun but I see you have volunteered at them which you like doing, you will be cheering all the runners at The Great South Run in now less than two weeks time.

[Oldgirlruns Graduate10 in reply to AlMorr]

Thanks Al, yes I hope a physio can do something, it’s all very frustrating! But I’m really looking forward to my role as cheerleader-in-chief at the GSR! The bells for jingling are all ready to go!

[damienair Administrator in reply to Oldgirlruns]

I hope the Physio sorts your niggle out. Wishing you a full recovery very soon.

[Devon_straggler Graduate10]

Great progress Damien, and a busy weekend for you with both a parkrun and a long run.

I feel like I've had a good week's running too. 2 x 5k and then a 9k yesterday. Friday's 5k was so slow as I decided to go over the moor, as it soon won't be dry enough to make it such a pleasant run, and I had to walk the middle section as a stony downhill path was too much of a ankle-turning risk. But it just felt so nice to be out and not concerned about distance or speed, just enjoying the scenery

After saying that I was going to stick at 8k for my long run for now, yesterday was much cooler and the legs felt good so I decided to extend it to 9k. The last 5 mins of the run it started to rain, one of those torrential downpours which leaves you soaked in seconds! I think that both me and my running kit were drier after coming out of the shower/washing machine than when we got back in the door!!! The 9k felt great though, easier than the 8k did a few weeks ago, so there is hope that I will get to 10k in the next few weeks. I think it cooling down helps, along with more time spent on the legs.

[damienair Administrator in reply to Devon_straggler]

Excellent progress. You'll absolutely get to 10K, your practically there already. Great running and very well done.

[berrinio Graduate10]

Well done! I’ve got on okay, one 5K and the 7.5K as planned. The long run did feel like quite a long way this week, I must admit. I’ll try and do the three scheduled runs this time as I’ll be less busy and should fit them all in.

[damienair Administrator in reply to berrinio]

Ah well done. Your doing great. Some runs just feel hard sometimes. Best of luck this week.

[Kirst13 Graduate10]

I was away previous weekend and poorly daughter this weekend (now fully recovered), so I haven't got to do any long runs. I'm away this weekend too, but plan to bring my runners, so I might get a longer run in- it's nice and flat in Suffolk 😁

[damienair Administrator in reply to Kirst13]

Enjoy Suffolk.

[Raisemeup 60minGraduate]

Hi Damien, sounds like you're nearly there, we'll done!Unfortunately, I've not been out for over a week as I've been busy with appointments, other classes, and overdue social catchups, I had one possible 'window' but it was raining stair-rods so declined.

I definitely don't want to slide too far back so am going out later today and see how I go.

I've read everyone else's progress and think you are doing just great - I can imagine you all dashing over that bridge, with me about a mile off bringing up the rear!

Hey ho, I'll keep trying - have a good day one and all. 😊

[damienair Administrator in reply to Raisemeup]

Nothing at all wrong with being a week or two behind. Just keep plugging away at it. You'll get there.

[Raisemeup 60minGraduate]

Hi Damien and all, I enjoyed my run in the afternoon, but stopped at 5.6 k. It felt OK but after over a week off, am a bit low on energy. I'll get out again in the next few days which should bring a spell of very pleasant weather I hear.All the best ☺️

[damienair Administrator in reply to Raisemeup]

Very well done on your 5.6K run. That is great. Just keep at it. Life gets really busy some weeks. Just do what you can. Happy running.

[Raisemeup 60minGraduate in reply to damienair]

Thanks Damien, I will. Maybe you'll have to organise a search party for the stragglers! Best wishes ☺️

[damienair Administrator]

I crossed the bridge myself today by running 10K in a time of 1 hour and 11 minutes. Delighted to have run 10K again without having to take any pauses or walking breaks. My average pace was 7:07 minutes per kilometre.