2010 Progress Entrant - Iola Wilson

Contents:- -Intro- Report -1- -2- -3- -4- -5- -6- -7- -8- -9- -10- -11- -12- -13- -14- -15- -16- -17- -Final-

Report 9 - Week beginning 08/03/10

The X-ercise Files - Diary of a 'wannabe better' long distance runner

With two months left until the Castle of Mey 10k I am definitely feeling more positive, although I've realised I have a way to go to hit my target of under 50 minutes. This week I have continued with the pilates sessions (four times a week) and am pleased with the toning effect this is having on my tummy as well as the extra speed and endurance I am gaining from having a stronger core.

This week I finally managed to make it to Sophie's endurance session (alternative name torture session!) on Tuesday evening. This involved a warm up, 4 mins tempo (a faster pace that feels uncomfortable, but not as fast as a sprint) with 90 secs recovery, 3x 3mins tempo with same recovery between, 5x 1min sprints with recovery, 4 mins tempo and then a cool down. I really enjoyed it, and worked much harder than I have been doing on my own. It was great to be around other runners and to see the faces I used to see at Monday night running when I was going regularly a couple of years ago. I felt a bit stiff and sore by the time I got back to Wick and thought I'd be in a bad way the next day but fortunately this wasn't the case, in fact I've felt fitter and stronger all week.

I didn't manage my usual Wednesday afternoon run because of work commitments so nipped out after work on Thursday for a 30 minute run (3.5 miles). It was windy and raining and I was in such a rush I didn't really enjoy it much.

Having had such a positive experience on Tuesday night I decided to have another go at running in a group and went along to Fiona's Friday night hill training in Wick. I ran a route from home which gave me a mile warm-up to the meet up point but had arrived slightly late so chased the girls to catch up while they were warming up. We ran halfway up the harbour hill (at Simpsons Oil) twice, then all the way up twice, then halfway up twice again followed by a slow jog up and cool down with some stretches. Again I really enjoyed the session and worked far harder than I would have done on my own, my legs were shaking after some of the uphills! It was fantastic to see so many runners, beginners and experienced, out and working so hard.

On Saturday morning I went out for my long run. Neil had been out before me and came back telling me how windy it was so I wasn't much looking forward to it. I decided after 3 weeks of running over 8 miles I would step back for a week. I ran up Newton Hill (which was a bit of a killer after the previous nights hill session), to the Tannach road, down to Haster and back in the main road to Wick (7.3 miles). It was very windy and I swear the wind was in front of me whichever way I turned! I felt tired from about 2.5 miles but struggled on and was pleased to find I'd kept my average pace throughout at about 8.50mins/mile - not fast but fine for a long run.

By Sunday I had run my 4 runs for the week and had a mileage of over 20 so took the day off, and enjoyed being spoilt by my children! In the afternoon we took the kids swimming and I managed to do 32 lengths (800m) myself. I'm not a good or fast swimmer but I could feel it working lots of muscles so I'm sure it has done me some good. I'm looking forward to some more group running next week as I'm pretty convinced these sessions will improve my speed and endurance more than I can on my own. And that's what I need if I'm going to meet my target for the 10k.