Crossing the Bridge Gang Week 13

[damienair]

Hello Everyone,

We are going into week 13 now. How is everyone getting on? This week we will be on week 8 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 9K 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.

9K is a great distance and we are not far now from getting to that magic 10K. If you can manage getting to 9K and still have a little puff left why not try for 10K, your so close. Next week will be the final week.

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 have managed another 10K and yesterday evening I ran a 10K in 1:08 , I was 3 minutes faster than last week. I know that this plan is a little more dragged out than others but it has really worked for me.

[Kirst13 Graduate10]

Did 9.7k on Sunday. If I had realised, I would have kept going, as I had a 0.4k cool down walk after it🤣 I could feel it in my thighs even still a little today though, so took today's 5k really slowly with no pressure on.

[damienair Administrator in reply to Kirst13]

Ah very well done. So close 😂👏👏. You’ll do it for sure next time. Brilliant running.

[Sammy-Lou]

Hi Damienair I’ve been slacking as had my op for frozen shoulder. All good and now ready to run again! Happy running everyone

[damienair Administrator in reply to Sammy-Lou]

Great to hear and best of luck on your bounce back to running.

[berrinio Graduate10]

Wow, brilliant! I did 8.5K last week, which took me 1 hour and 1 minute, plus one 5K, which was my fastest parkrun this year at 32:24. I can’t claim that either of those felt easy but I’m very pleased I could do it I’ll go for the 9 K this week and try and get two more 5 Ks under my belt. Good luck, everyone, happy running!

[damienair Administrator in reply to berrinio]

Fantastic running and very well done. Your doing great. Happy running and well done too on your parkrun.

[berrinio Graduate10]

I’m not quite sure how this happened but I ran 10K this evening! I went off to do my 9K and it felt really good, much better than normal, almost a spring in my step. About halfway I had in my mind that I’d seen in your comments, Damien, about keeping on going to 10K as it wasn’t much further. I thought I’d decide when I got to 9K, and happily kept running, coming to 10K in 1:09:31. Delighted!

[damienair Administrator in reply to berrinio]

Fantastic running and very well done on your 10K. Great finish time too. Brilliant, I’m delighted for you. Just because I can I’ve just rewarded you with a Graduate10 badge.

[berrinio Graduate10]

Ooh, thanks! Thanks so much for doing this group and being so encouraging

[damienair Administrator in reply to berrinio]

Your so welcome and thanks to you for sticking at it. You’ve done amazingly well.

[Mormor1 Graduate10]

Is it too late to join in damienair? It's been a while since I did 10k and am working back up to it via a garmin plan, but could do with extra motivation.

[damienair Administrator in reply to Mormor1]

Of course you can join in. Sorry I am just seeing this now. All you have to do is add 500 meters per week onto a long run.

[Mormor1 Graduate10 in reply to damienair]

That's great, thank you.

[Lablove 60minGraduate]

Falling behind now and struggling to get back to 8.5K. Still running but finding it hard to get the stamina for longer runs.

[damienair Administrator in reply to Lablove]

Don’t worry about it. Just keep running and do what you can.

[Lablove 60minGraduate]

Ok, will do.