Saturday's long run went really well,  pleased with the progress I've made in a week. One 10mile run and a few shorter ones makes a difference.  perhaps this will help. A training plan for Reading must be the way forward. http://running4women.trainingdiaries.com/Also helpful to know that excercise is not a waste of time. it does help to make us healthier.

Our bodies are amazing! From the moment we are born they start to build a defensive shield to protect us against the onslaught of bacteria.  Our immune system hunts down invaders to the body and eliminates them.  It also protects us by developing anti-bodies and immunity to certain ‘nasties’ preventing us having the same illness again and again.
Building healthy eating and regular exercise into our lifestyles actually boosts our immune function!  Healthy people are ill less often, feel better in themselves, have more energy and are less stressed!  However when we run, especially if we’ve run hard, we a leave a window of low immunity open for a while. This can leave us more prone to bugs and illness.   That’s why it’s really important that us runners think about how we can minimise our risk of catching bugs – they play havoc with your running!  Finishing your run and then not refuelling adequately, going out for a run and then heading straight back into a warm, airconditioned, bacteria laden office with people coughing and spluttering, or not changing your clothes and being cold post-run really doesn’t help ward off the winter lurgy! So make healthy eating lifestyle choices.