Week 8 Report

Week 8 of my Couch to 10k in 10 weeks programme for the Ceridian Payback Foundation and with just about 2 weeks to go until the Great Scottish Run, I am looking to get myself up to my maximum 9k distance this week and try some speed work to see about getting my times down and into the 60 minute territory that I am targeting.

At 6 minutes per kilometre, I think that this is unlikely. Previous runs tell me that my comfortable pace 06:30, which brings me in at 65 minutes however, I do have a tendency to start faster, then settle in to my run with the last couple of kms being a struggle as I reach the limit of my ability.

 

So before we get into my progress for the week, a few words about preparation and mine starts with the music. For me this selection helps to get me motivated to start with but then settle me down into a nice run then pick me up again in the 2nd half.  I usually like to finish on Bill Conti, but in this case, I want this to me my best case target, with U2's Vertigo, getting me home if I have fallen behind. 

 

Everyone will have their own preference in music by I find getting the tunes right will help get you over line in good time.

 

Next for preparation is a good warm up and warm down.  This is an area that I am quire bad with but I do try to do a warm up and stretch to before my run.  Starting with a little bit of stretch running, 10 high knee steps, 10 kick back steps, 5 left side steps, 5 right side steps then repeat this 3 times.  Once done, I do my stretches (I read on runners world that stretches should never be done on cold muscles). Starting by stepping out over a meter from a wall, do 10 wall push ups, keeping feet flat, then stretch the calves by stepping each leg in and bending the knee while pushing against the wall. Once done, I stretch my hamstrings, then do some lunges to stretch my legs. A side stretch on each side and I am shaking it all off and pulling my knees up while setting up my phone for the music and map my run before setting off. 

 

At the end of my run, I make sure I do my stretches again, and do some spot running while walking back to the car.  I find this helps to stop me getting stiff and prevent injury (both things that have happened to me when I did not warm up properly!).

 

Activity:

Activity for the week was to be a 5k speed run and then 3 9k runs on Monday, Wednesday and Friday.  As can the chart shows, the 5k became a disappointing 3, but without making excuses, I was still feeling a bit ill with the cold from last week and looking at the time I did it in, it can be argued that I probably burned myself out by starting off too fast. I suppose the reality is a bit of both.

 

On the Monday, I did achieve the 9k and set the benchmark down. Mission accomplished really as I proved to myself that I can do it and this was a huge confidence boost. I had forgot to update my music list on this day so ran out of tunes after 8k. That 9th was a lonely and arduous task without something to listen to. It really makes a difference to get the music right!

 

Wednesday, I was up for attacking it again and trying out my new soundtrack. I never got started till quite late, at around 18:55 in the evening. I could not believe how quickly the nights were drawing in, so I actually did a twilight run, with it being full daylight when I started and almost complete darkness when I finished. A really great experience. the times were good too so I was really pleased with this run. 

 

 

Unfortunately, I did not manage a run on the Friday, I was really tired after work and decided to rest but ultimately, I was really pleased with the performance gains this week and have set myself right up for the final full training week.

 

The weight graph for the week show a increase again, but I have not been particularly great at keeping the calories in check although, I am burning 2,500 calories in the week. I am definitely dropping fat though and this is becoming increasingly obvious.

 

It has been another great week of training and I feel ready for my 10k. Next week though, I want to focus on my times to get me in under the 60 minutes. My favourite pic from the week is my darkness finish. 9k is showing on me by completing this in the twilight was really fun experience.

Once again folks, if you like my efforts and would like to support the Ceridian Payback Foundation, the please visit the Just Giving Page here or Text PAYB99 3 to 70070 to donate the price of a pint to help disadvantaged children!

Thanks for your support so far!