Crossing the Bridge Gang Week 12

[damienair]

Hello Everyone,

We are going into week 12 now. How is everyone getting on? This week we will be on week 7 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 8.5 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.

8.5 K 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

[berrinio Graduate10]

Total fail of a running week for me - zero runs! Will try and get back in the swing of it this week.

[damienair Administrator in reply to berrinio]

Don't worry, we all get those weeks, busy life gets in the way. Best of luck this week, no hurry, just do what you can do.

[damienair Administrator]

We have had some great success, Lablove has reached 60 minutes of running and Devon_straggler has crossed the Bridge and reached 10K. Super Guys and well done. I crossed the Bridge again myself yesterday, I ran my first 10K in a year in a time of 1:11:18. I aim to continue doing a long 10K run once per week now as part of my over all training. Best of luck everyone crossing the bridge.

[Devon_straggler Graduate10 in reply to damienair]

Excellent, well done. You've crossed the bridge much faster than expected (autocorrect changed that to cruised the bridge, hopefully it felt that easy for you! ), perhaps it's easier to rebuild the fitness once you've been able to do it once before? Either way, great progress. I saw elsewhere that you'd said you'd signed up for a 13k(?) event so I guess you're continuing in your quest to add distance?

I haven't been out again since my 10k. A 12 mile walk on the coast with 3000ft of climbing on Sunday, followed by very busy days at work on my feet has left me no energy. Hopefully back to it tomorrow!

[damienair Administrator in reply to Devon_straggler]

Hi and thanks. It has taken me time to build back up to 5K and get used to running that distance again. Moving up to 10K was slow, took me 11 weeks really altogether. But I wouldn’t have done it without the Gang. Yes I’ve entered into a 13K mountain race on the 20th of November. It will be a trail race across 2 mountains. A mixture of running and hiking. It’s helping to keep me focused and training.

[Lablove 60minGraduate in reply to damienair]

Wow, fantastic. Well done you. Think I’m going to employ a bit of ‘jeffing’ to see if that helps with the distance.

[damienair Administrator in reply to Lablove]

I did plenty of Jeffing and it helped me.😀

[Lablove 60minGraduate in reply to damienair]

Thanks, I’ll give it a go.

[kjm20 Graduate10]

I'm having to take a break from running for at least a couple of weeks due to a calf strain (hopefully a grade 1). Very disappointing but I plan to get back to it as soon as I'm fit. I'll need to reduce distances again and build up gradually so I'm going to be a very long way behind.Big congratulations Damien and to everyone else who has got there.

[damienair Administrator in reply to kjm20]

I hope your niggle will be resolved ASAP. I am sure that once your back running that you will get to 10K. You are doing the right thing by taking a break. And so too is your plan to reduce distance and rebuild it back up slowly the right plan. Best of luck.