Monday 4 October 2010

Running Log: Sunday, October 3 2010

Loch Ness Marathon

26.2 miles in 2:33:02, average pace 5:50/mile

Splits: (took some piecing together since my Garmin didn't connect until 1.7 miles into race; the first mile was covered in 5:10 according to the lead vehicle clock, meaning the subsequent .7 miles was covered in 3:44 in order for my total time to add up to 2:33:02)

1 - 5:10
2 - 5:35/pace (for .7 miles)
3 - 5:26
4 - 5:38
5 - 5:40
6 - 6:00
7 - 5:28 (10k in 34:23, 5:32/pace)
8 - 5:35
9 - 5:33
10 - 5:29
11 - 5:55
12 - 5:52
13 - 5:55 (1/2 marathon in 1:13:48, 5:38/pace)
14 - 5:52
15 - 5:53
16 - 5:58
17 - 5:56
18 - 5:57
19 - 6:11
20 - 6:25
21 - 5:45
22 - 5:54
23 - 6:04
24 - 5:57
25 - 6:12
26 - 5:56/pace (for 1.5 miles)
*last 10k in 37:04, 5:58/pace
*last 1/2 in 1:19:14, 6:02/pace

Analysis & Notes:
Obviously, a tactical error was made in running much too fast for the first 10 miles - even factoring in the overall descent for this portion of the course. If I had slowed 7-10 seconds per mile, I think the relatively flat section along the loch from miles 10-19 would have been significantly faster. As it stood, my hamstring developed a knot around mile 10, which had me (physically and psychologically) proceeding with caution. During the latter stages of the race, I was experiencing a muscle trauma that I can only think would have been lessened by a slower, relaxed start. Reaching the half-way point in 1:15 would have been perfectly acceptable (again, factoring in the initial descent), leaving me in a good position to come through a bit closer to 2:30.

The positives here are
1.) I was able to hold together surprisingly well considering the punishment induced by the hills and poor pacing. Averaging under 6:00/mile pace for the final 10k is especially gratifying. In my previous marathon attempts, I didn't achieve that pace for *any* 1ok segment, and my final 10k in each race was 41:30 and 40:30 respectively. So, progress.
2.) I did not "bonk" during this marathon. My energy levels post-22 miles were sufficient for fast running, even if my battered legs were not.
3.) Improvement of twelve and a half minutes, or almost :30 per mile, on my previous personal best!

Saturday 2 October 2010

Running Log: Saturday, October 2 2010

Canal out and back

3 miles, easy w/ 5 x short uphill strides

Thursday 30 September 2010

Running Log: Thursday, September 30 2010

Maryhill fire station -> Canal -> Crow Rd -> Great Western -> Queen Margaret -> Fergus Dr

5 miles in 32:30, average pace 6:30/mile
(last 2 miles at 5:50/mile, or goal marathon pace)

September Total: 208 miles

Tuesday 28 September 2010

Running Log: Tuesday, September 28 2010

Garscube Estate (around rugby pitch)

1 mile easy
5 x diagonals + plyometric drills
1 mile easy

Sunday 26 September 2010

Running Log: Sunday, September 26 2010

Canal -> Dawsholm/Garscube Estate loops -> River Kelvin

12 miles in 1:20, average pace 6:43/mile
w/ 8 x 200 meter sprints (100 meter jog recoveries)

Week Total: 40 miles
Month Total: 200 miles
Year Total: 1740 miles

Friday 24 September 2010

Running Log: Friday, September 24 2010

Garscube Estate

1 mile, easy
plyometric drills
1 mile, easy

Thursday 23 September 2010

Running Log: Thursday, September 23 2010

Garscube Estate -> Knightswood loop -> Garscube Estate

1.75 mile warm-up w/ plyometric drills
2 x 2 miles @ marathon pace (5.49, 5.47) (5.39, 5.45), with .25 mile jog recovery
1.25 mile cool-down

Wednesday 22 September 2010

Running Log: Wednesday, September 22 2010

Canal -> Garscube Estate grass reps -> River Kelvin

3 miles, easy + plyometric drills
10 x diagonals, barefoot
3 miles, easy

Monday 20 September 2010

Running Log: Monday, September 20 2010

Canal -> River Kelvin -> Maryhill Rd

4 miles in 29:00, average pace 7:13/mile

Sunday 19 September 2010

Running Log: Sunday, September 19 2010

Canal -> Cawder and back

10 miles in 1:10, average pace 7:00/mile

Week Total: 52 miles
Month Total: 160 miles
Year Total: 1700 miles

Saturday 18 September 2010

Running Log: Saturday, September 18 2010

Maryhill Rd -> Firhill -> Canal -> River Kelvin -> Kelvin Drive -> Fergus Drive Hill Circuits -> Kelvinside -> Maryhill Rd

4 miles easy, 6:50/mile pace
10 x hill circuits
1 mile easy, 6:50/mile pace

Thursday 16 September 2010

Running Log: Thursday, September 16 2010

Kelvinside -> Vet school and back (with Isla in baby jogger)

8.5 miles in 1:03:30, average pace 7:30/mile

Wednesday 15 September 2010

Running Log: Wednesday, September 15 2010

Canal -> Garscube Estate (grass reps around rugby pitch, barefoot) -> Canal

3 miles warm-up @ 7:00/mile pace
6 x 1 mile @ 4.58, 4.57, 4.54, 5.06, 4.52, 4.56 (with 2:00 jog recoveries)
3 miles cool-down @ 7:00/mile pace

Notes: same session as 2 weeks ago, only windier and softer underfoot today, making a strict comparison difficult; I can say that this session felt harder; much more consistent splits today (except for that lazy-legged fourth rep!), but there was no way I was going to finish with a 4:48 and 4:45 like 2 weeks ago.

Tuesday 14 September 2010

Running Log: Tuesday, September 14 2010

Kelvinside -> Vet school and back (with Isla in the baby jogger)

9 miles in 1:04, average pace 7:05/mile

Sunday 12 September 2010

Running Log: Sunday, September 12 2010

Canal -> Dawsholm park & Garscube xc loops -> Tempo behind/around cricket pitch -> River Kelvin

10 miles easy, 7:00/mile pace
10 miles tempo in 56:47, 5:40/mile pace
splits: 5.45, 5.50, 5.46, 5.47, 5.41, 5.41, 5.43, 5.40, 5.34, 5.30
3 miles easy, 7:00/mile pace

Week Total: 68 miles
Month Total: 108 miles
Year Total: 1648 miles

Friday 10 September 2010

Running Log: Friday, September 10 2010

Kelvinside -> Vet school and back (with Isla in baby jogger)

10 miles in 1:12, average pace 7:15/mile

Thursday 9 September 2010

Running Log: Thursday, September 9 2010

Holyrood Park and Fells

13 miles in 1:30, average pace 7:00/mile

Wednesday 8 September 2010

Running Log: Wednesday, September 8 2010

Canal -> Caldercuilt Track -> Garscube xc loops -> River Kelvin

13.5 miles in 1:34, average pace 7:00/mile
(3 x 400 in :72, and quit the session due to insufficiently recovered legs)

Tuesday 7 September 2010

Running Log: Tuesday, September 7 2010

Maryhill Rd -> Firhill -> Canal -> River Kelvin -> Maryhill Rd -> Maryhill fire station -> 5 x short hill sprints

5.5 miles in 38:00, average pace 7:00/mile

Monday 6 September 2010

Running Log: Monday, September 6 2010

Pitmilly West B&B -> Coastal Trail -> Pitmilly Farmhouse and back (with dog, Jack)

3 miles, easy