We are going into week 14 now the final week. How is everyone getting on? This week we will be on week 9 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 to a 10K run. Feel free to run your 5k at race pace, intervals or just relax and enjoy them at a nice easy pace.
If you ran 9K last week you are ready now to cross the bridge and get to that magic 10K. Well done to all who have already crossed the bridge. Good luck to everyone getting to 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
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damienair
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I’ve rather fallen off the bridge I’m afraid Damien! I haven’t run for some weeks because of my hip, being away on holiday for a few days and general meh! So well done to all who managed to keep up - please don’t wait for me. I’ll catch up eventually I’m sure!
I am sorry to hear about your hip Oldgirlruns, I don't think you should use the term "fallen off the bridge" you were doing well, IC perhaps would be better,
Good luck for your physio appointment next Friday, I just hope the physio can sort things out and you can resume your runs, in the meantime you can volunteer at Southsea Parkrun.
I managed my 10k a few weeks ago, and since then my long runs have been 8k and 9k. I wanted to push on to 10k last week but at the 9k point I was hot, thirsty, and at the bottom of a considerable hill, so I bailed! It's nice to think of 8 or 9k as an easily achievable target though. Hopefully another 10k this weekend, probably back on my flatter route, as long as the rain isn't too torrential! Yesterday I was lucky enough to be working from home so could sneak out to do my 5k early before the rain, I don't think I would have been motivated in the evening given that I would have been soaked within seconds!
Good luck to anybody still on the bridge, whether you complete this week or need some more time.
Excellent and very well done. If you can do 8K and 9K you can easily get to 10K. Saying to yourself before your run that your doing 10K usually helps. Great running.
Hi Damien, it’s been nearly 4 weeks since I managed my 60 minute jog/plod and I’ve been carrying on adding a little each week. Well this afternoon after the winds dropped a little I thought I’d go for it. I headed off on my usual beach front route, so lucky to live on the coast. Well I reached 5k just over 40 mins, plodded on and got to 60 mins, feeling pretty good, so thought yes I can do this, 8km. 9km, I can’t stop now!! and YES 🙌 I did it! 10k in a plodding 1hr 20mins, and feeling sooo pleased with myself, really can’t believe I did it!
So thanks for the ‘crossing the bridge’ gang it’s worked for me. Carry on plodding along all 🏃♀️ 😊
Brilliant feeling isn't it? Your times over 5 and 10k are exactly the same as mine were... Trying to do it slightly faster this time so doing stride repeats every week... A garmin plan!
Hi Mormor1, yes it’s such a great achievement isn’t it. My best 5k has been 36 mins, but anything between there and 40 usually. Happy running to you. Not familiar with stride repeats?
Yahoo!!! Huge congratulations to you and very well done on your first 10K. 1 hour 20 mins was the same time I got for my very first 10K. Fantastic running and well done on crossing the bridge.
Hi Damien, thank you soo much, I love reading all the postings on the group, I would never believe I could have achieved this when I started a year ago. Happy days, enjoying some wine tonight in celebration. Cheers to you 🍷
Yeah, I did one 37 but it was round all all weather track and so boring.....I'd rather be on the heath or in the forest. Stride repeats are running faster for 20seconds and walking for 45....x10
Thank you, I’ll maybe give it a try, although strange slowing right down to walking, is it the same as ‘jeffing’ which I hear every now and again, sounds similar principle.
Well done to those reaching 10k and good luck if you’re on your way. Not a good week for me - I think this is the third time I’ve been ill since this group started so no running, just lots of coughing. Hope to be able to do my second 10K in the next couple of weeks so I know it wasn’t a fluke!
I restarted running again tentatively yesterday after a three week rest due to a calf sprain. All went well over 2k so will continue building up gradually. Congratulations to everyone who made it to 10k. I'm a very long way behind but will keep plodding on slowly to avoid any more injuries. Damien, if you start another bridge gang in the new year hopefully I'll be ready for it.
No where near crossing the bridge, 6k has been my longest run recently and even that felt like hard work! I’ll keep going and hopefully, one day, I’ll join you all on the other side. Well done to all who have crossed the bridge and thanks Damienair for the plan and the encouragement.
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