Running Log: Wednesday, December 30 2009

Treadmill

1 mile at 6:00/pace
10 x 2:00/1:00 reps (5:15/6:00 pace)
Total: 6.35 miles in 36:00, average pace 5:40/mile

December Total: 87.3 miles

2009 Yearly Total: 1929.4 miles

Running Log: Monday, December 28 2009

Glenwood -> Theo Wirth Parkway -> Dean Parkway -> Lake Calhoun loop -> and back

10.3 miles in 1:05:00, average pace 6:17/mile (all on ice and snow!)
Splits: 6.18, 6.23, 6.20, 6.16, 6.19, 6.21, 6.10, 6.19, 6.19, 6.06, 6.04/pace

Running Log: Friday, December 25 2009

Treadmill

4 miles in 24:00, average pace 6:00/mile

Week Total: 9.2 miles (+ 2:00 cross country skiing)
Month Total: 70.6 miles
Year Total: 1913.6 miles

Running Log: Thursday, December 24 2009

Treadmill

1 mile at 6:10 pace
10:00 at 5:15 pace, 2:30 at 6:30 pace, 10:00 at 5:15 pace, 2:30 at 7:00 pace

Total: 5.2 miles in 31:00, average pace 5:57/mile

Running Log: Tuesday, December 22 2009

Cross Country Skiing

45:00 easy, 15:00 hard effort on the CRP trails

Running Log: Monday, December 21 2009

Cross Country Skiing

1:00 moderate effort on Conservation Reserve Program (CRP) trails

Running Log: Sunday, December 20 2009

Treadmill

15:00 at 6:10/mile pace, 30:00 at 5:50/mile pace, 15:00 at 5:30/mile pace

Total: 10.3 miles in 1:00, average pace 5:50/mile

Week Total: 29.1 miles (+1:30 cross country skiing)
Month Total: 61.4 miles
Year Total: 1904.4 miles

Running Log: Friday, December 18 2009

Home -> Bailey Slough -> Pihl Creek -> Uncle Bruce's -> Home

5.4 miles in 31:45, average pace 5:53/mile
Splits: 6.04, 5.58, 6.04, 5.52, 5.42, 5.23/pace

*finally I braved a run on the open country roads (now that I have re-acclimated to the cold). I remember my old 'pb' on this run was somewhere around 35:00 (set on a cool summer evening 4-5 years ago).

Running Log: Thursday, December 17 2009

Treadmill

1 mile at 6:00/pace
10 x 2:00/1:00 reps (5:15/6:00 pace)

Total: 6.35 miles in 36:00, average pace 5:40/mile

Running Log: Wednesday, December 16 2009

Cross Country Skiing

45 minutes moderate effort at Theo Wirth

Running Log: Tuesday, December 15 2009

Glenwood -> Theo Wirth Parkway -> Cedar Lake Loop -> and back

7 miles in 43:00, average pace 6:10/mile
Splits: 6.20, 6.23, 6.20, 6.07, 6.01, 6.01, 5.53

This one was for John, who wanted me to man up and run in the cold - well, today was one of the coldest so far... -17 C in the afternoon sun (-24 C when you factor in the wind chill).

Running Log: Monday, December 14 2009

Cross-Country Skiing

45 minute hard effort on Theo Wirth trails

Running Log: Sunday, December 13 2009

Cross-Country Skiing

1:30 easy effort on Theodore Wirth trails

Week Total: 15 miles (+ 5:05 cross country skiing)
Month Total: 42.3 miles
Year Total: 1885.3 miles

Running Log: Saturday, December 12 2009

Glenwood -> Theo Wirth Parkway -> Cedar Lake loop -> and back

7 miles in 43:45, average pace 6:15/mile

Splits: 6.25, 6.25, 6.10, 6.15, 6.07, 6.15, 6.11

Running Log: Friday, December 11 2009

Cross Country Skiing

1:45:00 moderate effort on Theodore Wirth trails

* great snow base of 8 inches, which isn't going anywhere as afternoon temps only reached -15 C again today

Running Log: Wednesday, December 9 2009

Cross Country Skiing
45 minutes moderate effort on the farm circuit

Treadmill
4 miles in 22:00, average pace 5:30/mile

* high temperature of 0 degrees F, or -18 C, with a wind chill of -30 C today.

Running Log: Tuesday, December 8 2009

Treadmill

4 miles in 23:30, average pace 5:53/mile

Splits: 6:00, 6:00, 5:45, 5:45

Cross Country Skiing

20 minutes easy effort on the farm circuit - hip flexors absolutely knackered

Running Log: Monday, December 7 2009

Cross Country Skiing

45 minutes moderate effort on the farm circuit

Running Log: Sunday, December 6 2009

Treadmill

10 miles in 1:00, average pace 6:00/mile

Week Total: 27.3 miles

Month Total: 27.3 miles

Year Total: 1870.3 miles

Running Log: Friday, December 4 2009

Treadmill

6.35 miles in 36:00, average pace 5:40/mile
1 mile at 6:00/pace
10 x 2:00/1:00 reps (5:15/6:00 pace)

Running Log: Thursday, December 3 2009

Treadmill

5 miles in 30:00, average pace 6:00/mile

First day on the farm: 15 degrees Fahrenheit, -9 C this morning, two inches of snow overnight.

Running Log: Tuesday, December 1 2009

Theodore Wirth Trails

6 miles in 31:20, average pace 6:14/mile
Splits: 5.59, 6.40, 6.13, 6.29, 6.06, 5.53

Running Log: Sunday, November 29 2009

Glenwood -> Theo Wirth Parkway -> Cedar Lake loop -> and back

7 miles in 42:00, average pace 6:00/mile

Splits: 6.18, 6.08, 6.04, 5.58, 6.06, 5.50, 5.38

Week Total: 24.6 miles

Month Total: 109.3 miles

Year Total: 1843 miles

Running Log: Friday, November 27 2009

Glenwood -> Theo Wirth Parkway -> Cedar Lake Parkway -> Dean Parkway -> Lake of the Isles loop -> and back

9.4 miles in 55:00, average pace 5:50/mile

Splits: 5.55, 5.55, 5.58, 5.47, 5.51, 5.54, 5.53, 5.51, 5.47, 5.33/pace

Brrrr. And they called this a warm spell today. Three layers, running tights, hat, gloves, and raw lungs - I've gotten soft.

Running Log: Wednesday, November 25 2009

Theodore Wirth Trails

5.2 (hilly) miles in 32:15, average pace 6:12/mile

Splits: 6.05, 6.15, 6.35, 5.41, 5.41/pace

Running Log: Tuesday, November 24 2009

Ottawa Avenue Hill Reps (back in Minneapolis, Minnesota)

3 miles in 17:30, average pace 5:50/mile

Running Log: Sunday, November 22 2009

Canal -> Great Western -> Maryhill -> Queen Margaret

10 miles in 59:30, average pace 5:57/mile
Splits: 6.30, 6.07, 6.08, 5.59, 5.56, 5.51, 5.53, 5.56, 5.42, 5.32

Week Total: 23.6 miles
Month Total: 84.7 miles
Year Total: 1818.4 miles

Running Log: Friday, November 20 2009

Fergus Hill Circuits (longer circuit, up Fergus Drive, down Kelvinside Gardens) x 6

4.4 miles in 26:30, average pace 6:05/mile
Splits: 6.10, 6.15, 6.08, 5.50, 5.59/pace

Running Log: Wednesday, November 18 2009

Maryhill Rd -> Great Western Rd -> Queen Margaret Drive x 2

5 miles in 29:00, average pace 5:47/mile
Splits: 5.52, 5.58, 5.55, 5.26, 5.47

Running Log: Monday, November 16 2009

Maryhill Rd -> Garrioch Mill -> River Kelvin -> Canal -> Maryhill

4.2 miles in 24:30, average pace 5:50/mile
Splits: 5.51, 6.04, 6.01, 5.31, 5.15/pace

Running Log: Sunday, November 15 2009

Fergus Hill Circuits x 5

3 miles in 18:00, average pace 6:00/mile
Splits 6.09, 6.01, 5.50

Week Total: 18 miles
Month Total: 61 miles
Year Total: 1795 miles

Running Log: Friday, November 13 2009

Canal -> Great Western -> Maryhill Road -> Queen Margaret Drive

10 miles in 57:00, average pace 5:42/mile
Splits: 5.50, 5.43, 5.38, 5.40, 5.34, 5.43, 5.52, 5.43, 5.49, 5.35

Running Log: Tuesday, November 10 2009

Maryhill Rd -> Garrioch Mill -> River Kelvin -> Canal -> Firhill -> Maryhill Rd

5 miles in 28:18, average pace 5:40/mile
Splits: 5.38, 5.57, 5.57, 5.31, 5.15

Running Log: Sunday, November 8 2009

River Kelvin Cycleway -> River Clyde -> Glasgow Green -> George Square -> Spier's Wharf -> Canal -> Maryhill -> Queen Margaret Drive (with John)

9.2 miles in 1:03, average pace 6.57/mile
Splits: 7.42, 7.41, 7.06, 6.50, 6.37, 6.51, 6.40, 6.51, 6.40, 6.51, 6.22, 6.19/pace

Week Total: 28.4 miles
Month Total: 43.1 miles
Year Total: 1776.8 miles

Running Log: Saturday, November 7 2009

Glasgow University 5-mile Road Race (inclusive of Garscube Harriers Club Road Championships)

2. 5 miles warm-up
5 miles in 26:12, average pace 5.14/mile
10th place overall and Garscube men's road champion

Running Log: Wednesday, November 4 2009

-> Kelvingrove Park -> River Kelvin Reps w/ lunchtime training group

2 miles steady; reps of 4:00, 3:00, 2:00, 4:00, 3:00, 2:00, 4:00 with :60 recovery (averaged 5.30/pace); 0.5 mile cool-down

6.5 miles in 37:30, average pace 5:46/mile

Running Log: Tuesday, November 3 2009

Great Western Rd -> Anniesland X -> Canal Towpath -> Maryhill Rd

5.2 miles in 29:30, average pace 5:40/mile
Splits: 5.30, 5.50, 5.42, 5.49, 5.33, 5.26/pace

Running Log: Sunday, November 1 2009

Maryhill Rd -> Canal -> Lock 27 -> Crow Rd -> River Clyde -> Glasgow Green loop -> George Square -> Spier's Wharf -> Canal

14.7 miles in 1:48, average pace 7:20/mile
Splits: 6.53, 6.45, 7.35, 7.23, 7.27, 7.23, 7.27, 7.28, 7.16, 7.21, 7.19, 7.26, 7.42, 7.32, 7.13/pace

Week: 40.2 miles
October: 137.7 miles
Year: 1748.4 miles

Running Log: Saturday, October 31 2009

Maryhill Rd -> Garrioch Mill -> River Kelvin-> Fergus Hill Circuits x 7

6 miles in 38:00, average pace 6:20/mile

Splits: 5.58, 5.57, 6.28, 6.18, 6.42, 6.44

Running Log: Thursday, October 29 2009

Maryhill Road -> Garscube Estate Grass Reps -> Maryhill Road

2.6 miles steady (5.53, 5.53, 5.49/pace)
5 x 1200 reps/600 recovery on boggy turf: 5.16/6.44, 5.25/6.29, 5.30/6.25, 5.30/6.28, 5.30/ pace
2.3 miles steady (5.50, 5.42, 5.47/pace)

10.2 miles in 59:00, average pace 5:47/mile

Running Log: Tuesday, October 27 2009

Canal Towpath -> Great Western Rd -> Maryhill Rd

9.3 miles in 52:30, average pace 5.39/mile
Splits: 5.56, 5.42, 5.40, 5.37, 5.35, 5.40, 5.40, 5.30, 5.40, 5.29/pace

Running Log: Sunday, October 25 2009

-> Lock 27 -> Anniesland -> Alderman -> Dumbarton -> Clyde Tunnel -> Elder Park -> Govan -> Science Center -> Kelvin Cycleway -> Queen Margaret Drive

13.3 miles in 1:36:30, average pace 7:15/mile
Splits: 6.34, 6.24, 7.19, 7.36, 7.47, 7.35, 7.40, 7.16, 7.01, 7.23, 7.08, 7.17, 6.30

Week: 28 miles
Month: 112.2 miles
Year: 1708.2 miles

Running Log: Saturday, October 24 2009

National XC Relays (at Cumbernauld)

13:56 on a hilly, soggy 4km (4.1km) course, average pace 5:28/mile

improvement on my time of 16:15 from last year, albeit in far better weather this year

37th fastest lap of the day, I think

24th place overall for Garscube team (myself, Stephen, Joe, and Alan)

Running Log: Wednesday, October 21 2009

Maryhill Road -> Garscube Estate -> 6 x 600's around rugby pitches -> River Kelvin

2.75 mile warm-up (6.07, 6.07, 5.52/pace)

6 x 600 reps/recovery pace (4.48/5.57, 5.00/6.10, 4.55/6.17, 5.05/6.15, 4.54/6.15, 4.49): very soft and wet underfoot

3.00 mile cool-down (6.00, 6.00, 6.09)

Total: 9.7 miles in 56:00, average pace 5.46/mile

Running Log: Sunday, October 18 2009

Lock 27 -> Westerton -> Drumchapel via Chesters footpath -> Confused meandering towards Erskine bridge -> Canal -> Lock 27 (with Athole, Marco, John, Joe, Alan, and Euan)

14.5 miles in 1:45, average pace 7:12/mile
Splits: 7.44, 7.45, 7.35, 7.56, 7.18, 7.21, 7.57, 7.29, 6.48, 6.52, 6.47, 6.39, 6.40, 6.31, 6.20/pace

Week: 28.5 miles
Month: 84 miles
Year: 1680 miles

Running Log: Saturday, October 17 2009

Dunbartonshire Cross Country Relays

Circa 4km in 13:03, average pace around 5:15/mile (fastest leg of the day)
1st place team (Joe, Stephen, Marco, Myself)

Running Log: Wednesday, October 15 2009

1.25 warm-up along river Kelvin ->5 x Fergus hill circuits -> 0.25 mile cool-down

5 miles in 24:20, average pace 6:05/mile
Splits: 5.35, 6.22, 6.07, 6.15

Running Log: Tuesday, October 13 2009

Maryhill Rd -> Garrioch Mill -> River Kelvin -> Canal -> Firhill -> Maryhill Rd

5 miles in 28:00, average pace 5:36/mile
Splits: 5.45, 5.47, 5.49, 5.30, 5.14

Running Log: Sunday, October 11 2009

-> Maryhill locks -> canal to Clydebank -> cycleway to SECC -> Kelvingrove park -> river Kelvin -> Queen Margaret Dr (with Athole, John, Alan, and Michael)

15 miles in 1:45, average pace 7:02/mile
Splits: 6.28, 6.21, 6.52, 6.54, 7.05, 7.16, 7.14, 7.23, 7.25, 7.01, 6.59, 6.53, 7.14, 7.31, 7.08

Week: 31.7 miles
Month: 55.7 miles
Year: 1651.7 miles

Running Log: Saturday, October 10 2009

West District XC Relays

"4km" (more like 3.8 km) course with minimal hills, but sharp turns and some sticky mud.
12:21, average pace around 5:13/mile
Garscube team place: 11th

Running Log: Thursday, October 8 2009

Maryhill -> Queen Margaret Dr -> Great Western -> Crow Rd -> Canal -> Maryhill

5.5 miles in 30:45, average pace 5.35/mile
Splits: 5.41, 5.49, 5.44, 5.33, 5.22, 5.08/pace
Average Heart Rate: 167 bpm

Running Log: Tuesday, October 6 2009

Maryhill Rd -> Garrioch Mill -> river Kelvin -> Canal -> Garscube Rd

6.3 miles in 39:00, average pace 6.14/mile
Splits: 6.03, 6.11, 6.14, 5.43, 5.43, 7.12, 6.50/pace

Running Log: Sunday, October 4 2009

Maryhill Rd -> Canal -> The Stables -> Torrance -> Cawder Golf Course -> Canal -> Maryhill

16 miles in 1:46, average pace 6.39/mile (w/ Alan, Jethro, Martin, Tom, Kenny)
Splits: 6.06, 6.25, 7.27, 6.55, 6.44, 6.47, 6.48, 6.38, 6.40, 6.21, 6.44, 6.39, 6.34, 6.35, 6.23, 6.27
Average Heart Rate: 156

Week Total: 33 miles
Month Total: 24 miles
Year Total: 1620 miles

Running Log: Thursday, October 1 2009

Canal -> Great Western Road -> Queen Margaret Drive

8 miles in 45:50, average pace 5:44/mile
Splits: 6.04, 5.45, 5.48, 5.46, 5.37, 5.40, 5.47, 5.25
Average Heart Rate: 168 bpm

Running Log: Tuesday, September 29 2009

Canal/Kelvin River -> Garscube Estate -> 3 x 600 meters (@4.45, 4.45, 4.40/mile pace)-> Kelvin River ->Fergus hill circuits x 3

9 miles in 56:00, average pace 6.13/mile

Running Log: Saturday, September 26 2009

George Cummings Road Relay

2.7 miles in 13:26, average pace 4:58/mile*

Team (Joe, Me, Marco, Rob) 7th overall

*improvement on the time of 13:42 from last year

Week Total: 16.5 miles
September Total: 81.3 miles
Year Total: 1587 miles

Running Log: Friday, September 25 2009

Canal -> river Kelvin

4 miles, no time

Running Log: Tuesday, September 22 2009

Queen Margaret Drive -> Great Western Road -> Canal Towpath

8 miles tempo run in 45:20 (5.40/mile pace), 1/2 mile cool-down
Splits: 5.35, 5.48, 5.50, 5.45, 5.47, 5.35, 5.39, 5.23
Average Heart Rate: 168 bpm

Running Log: Thursday, September 17 2009

Canal -> Kelvin River -> Queen Margaret Drive; Fergus Hill Circuits x 4

5 miles in 31:30, average pace 6.18/mile
Splits: 6.04, 6.04, 6.08, 6.37, 6.37

Week Total: 11.2 miles
September Total: 55.8 miles
Year Total: 1570.5 miles

Running Log: Tuesday, September 15 2009

Maryhill Rd -> Garrioch Mill -> Kelvin river -> Canal -> Maryhill Rd

4.25 miles in 25:00, average pace 5.53/mile
Splits: 5.54, 6.00, 6.08, 5.34. 6.05/pace

Running Log: Monday, September 14 2009

2 miles, no time

Running Log: Sunday, September 13 2009

11 miles, no time, probably 6.10-6.20 average pace per mile

Yorkhill -> river Clyde -> Glasgow Green -> George Square -> Spier's Wharf -> Canal -> Queen Margaret Drive -> Kelvin river -> Yorkhill

Week Total: 13 miles
Month Total: 44.6 miles
Year Total: 1559.3 miles

Running Log: Friday, September 11 2009

2 miles, no time

Running Log: Sunday, September 6 2009

Kelvin river -> Garscube estate -> Canal -> Firhill -> Maryhill Rd -> Queen Margaret Dr (with John)

7.9 miles in 51:30, average pace 6.32/mile

Splits: 6.50, 7.00, 6.40, 6.30, 6.20, 6.10, 6.09, 6.39

Week Total: 39.6 miles

Month Total: 31.6 miles

Year Total: 1546.3 miles

Running Log: Saturday, September 5 2009

Canal -> Great Western Road -> Queen Margaret Drive

8.0 miles in 46:20, average pace 5:48/mile
Splits: 6.05, 5.51, 5.46, 5.46, 5.50, 5.46, 5.49, 5.29
(forgot heart rate monitor again!)

Running Log: Thursday, September 3 2009

Canal -> Kelvin river -> Fergus Hill Circuits x 8

7.7 miles in 51:15, average pace 6:40/mile
Splits: 6.48, 6.27, 6.31, 6.53, 6.48, 6.41, 6.30, 6.48

Running Log: Tuesday, September 1 2009

Garscube Jr.'s Training Night:

In an effort to meet the youth in the club (mostly 10-13 year-olds) and possibly take on a coaching role for one of the packs, I took part in their training session - a 'paarlauf'. I was surprised at how fast they ran and how hard they pushed. They started out the reps at what I judged to be 5.30/pace or faster! This pace slowed as the reps went on, but I couldn't help but notice the natural foot speed. If not for the strength of many years of running, I would have been left in the dust for certain.

5 miles in 31:30, average pace 6.15/mile (to and from Garscube estate)
3 miles (or so) of paarlauf, warm-up, drills, cool-down

Running Log: Monday, August 31 2009

Maryhill -> Canal -> Great Western Rd -> Queen Margaret Dr with John

8.0 miles in 51:30, average pace 6:25
Splits: 7.09, 6.50, 6.34, 6.14, 6.13, 6.07, 6.01, 6.22
Average Heart Rate: 157 bpm

Running Log: Saturday, August 29 2009

Canal -> Kelvin River -> Garscube Estate -> Canal -> Spier's Wharf -> Great Western Rd.

9.6 miles in 59:15, average pace 6:10/mile
Splits: 6.42, 6.33, 6.31, 6.28, 6.02, 5.59, 5.50, 5.58, 5.49, 5.48/pace
Average Heart Rate: 165 bpm

Week Total: 31.5 miles
August Total: 139 miles
Year Total: 1506.7 miles

Running Log: Thursday, August 27 2009

To Garscube club training -> Maryhill Rd -> Great Western Rd -> Crow Rd -> Garscube Estate:

9.3 miles in 57:15, average pace 6:10/mile
Splits: 6.24, 6.08, 6.34, 6.37, 6.30, 5.59, 6.02, 5.44, 5.53, 4.44/pace
Average Heart Rate: 162 bpm

Running Log: Tuesday, August 25 2009

Garscube Track Champs, Nethercraigs Track Complex

1500 meter run in 4:29 (1st place)
400 meter run in :58 (1st place)
warm up + strides and cool down

400 meter photo finish:

Running Log: Monday, August 24 2009

Lunchtime Training Group:

1.8 miles to Kelvingrove park, 7 x figure 8 hill loops in the park with Grant and Russell, 3.6 miles to Spier's wharf and along canal home

9.6 miles in 1:04:00, average pace 6.40/mile
Splits: 6.23, 6.40, 6.36, 6.57, 7.14, 7.09, 6.57, 6.30, 6.00, 6.06/pace
Average Heart Rate: 160 bpm

Running Log: Saturday, August 22 2009

Canal -> Great Western Rd -> Maryhill Rd

9.5 miles in 57:30, average pace 6:04/mile
Splits: 6.34, 6.14, 6.15, 6.03, 5.57, 5.56, 5.59, 5.57, 5.44, 5.57/pace
Average Heart Rate: 161 bpm

Week Total: 31.5 miles

Year Total: 1475.2 miles

Running Log: Thursday, August 20 2009

To Garscube training (in pouring rain) -> Milngavie Rd -> Mosshead -> Ski school -> Drymen Rd -> down Chesters hill -> Pendicle ->Canniesburn -> Maryhill Rd (with Mark and Stephen):

10 miles in 1:03:20, average pace 6.20/mile
Splits: 6.16, 6.20, 6.44, 6.38, 6.41, 6.26, 6.09, 6.07, 6.31, 5.32

Running Log: Tuesday, August 18 2009

Run home after dropping off rental car: 2 miles

Running Log: Monday, August 17 2009

Canal to Cadder and back:

10 miles in 1:02:00, average pace 6:12/mile

Running Log: Thursday, August 13 2009

Garscube - Kelvin loop: 7 miles (no time)

Week Total: 26.5 miles
Month Total: 68 miles
Year Total: 1443.7 miles

Running Log: Wednesday, August 12 2009

Kelvin - Clyde - Stockwell St. - George Square - Canal

9.0 miles in 1:00:00, average pace 6.40/mile
Splits: 6.51, 6.57, 6.32, 6.44, 6.26, 6.39, 6.38, 6.50, 6.35
Average Heart Rate: 148 bpm

Running Log: Tuesday, August 11

Canal - Westerton rail - Garscube estate - Kelvin river - Great Western w/ Gavin Harvie

10.5 miles in 1:12:30, average pace 6.54/mile
Splits: 7.11, 6.49, 6.50, 6.49, 7.30, 6.47, 6.47, 6.54, 6.45, 6.50, 6.38/pace
Average Heart Rate: 150 bpm

Running Log: Sunday, August 9 2009

Helensburgh Half-Marathon

10:00 warm-up
1:14:09 race time, average pace of 5.39/mile
20:00 cool-down

Splits: 5.28, 5.28, 5.35, 5.33, 5.43, 5.41, 5.45, 5.34, 5.51, 5.42, 5.48, 5.47, 5.35, :32

3rd place overall & 1st place team prize for Garscube (Stephen, Joe, and myself)

Week Total: 41.4
Month Total: 41.4
Year Total: 1417.2

Running Log: Saturday, August 8 2009

Kelvin Loop

4.2 miles in 29:00, average pace 6.54/mile
Splits: 7.09, 6.47, 6.54, 6.38, 7.35/pace
Average Heart Rate: 145 bpm

Running Log: Thursday, August 6 2009

Westerlands-Garscube-Kelvin loop w/ Stephen

7.5 miles in 53:00, average pace 7.03/mile
Splits: 7.16, 6.57, 6.57, 7.16, 7.15, 7.11, 6.51, 6.25/pace
Average Heart Rate: 144 bpm

Running Log: Wednesday, August 5 2009

After missing an entire week of training while the family was in town...ouch!

Lunchtime Training Group

Warm-up along canal: 4.2 miles in 28 minutes (6:40 pace)
Cut-down fartlek: 8:00 (:90 recovery), 6:00 (:90), 4:00 (:60), 3:00 (:60), 2:00 (:60), 1:00 (:60)
Cool-down along Kelvin: 4.5 miles in 31 minutes (6:53 pace)

Total: 13.7 miles in 90:00, average pace 6.34/mile

Running Log: Wednesday, July 29 2009

Kelvingrove Loop

6.2 miles in 42:25, average pace 6:50/mile
Splits: 7.16, 6.51, 6.45, 6.41, 6.39, 6.58
Average Heart Rate: 144 bpm

Running Log: Tuesday, July 28 2009

Garscube Estate, Dawsholm loops, Canal-Great Western loop (w/ Gavin), Kelvin loop:

18 miles in 2:04:20, average pace 6:54/mile
Splits: 6.32, 6.57, 7.04, 6.52, 6.50, 7.06, 7.13, 6.42, 6.32, 6.48, 6.51, 6.59, 6.49, 6.55, 7.00, 6.54, 6.57, 7.17
Average Heart Rate: 150 bpm

Running Log: Monday, July 27 2009

Kelvin Loop

5 miles in 37:00, average pace 7:25/mile
Splits: 7.39, 7.00, 6.38, 8.30, 7.00
Average Heart Rate: 137 bpm

Running Log: Sunday, July 26 2009

Garscube Estate-Kelvin Loop

7 miles in 47:30, average pace 6.47/mile
Splits: 7.20, 6.30, 6.57, 6.59, 6.40, 6.40, 6.20
Average Heart Rate: 143 bpm

Week Total: 43.5 miles
Month Total: 156.2 miles
Year Total: 1346.6 miles

Running Log: Saturday, July 25 2009

Round Arran Relay

Garscube Team:
South 1 - Athole, South 2 - Euan, South 3 - John, North 1 - Joe, North 2 - Me, North 3 - Alex
Everyone finished 2nd place on their leg of the relay, and Garscube was 2nd place team overall.

1.5 mile warm-up
10.5 miles race in 1:01:15, average pace 5:50/mile
Splits: 5.20, 5.30, 5.30, 5.35, 5.38, 5.38, 5. 40, 6.33, 6.55, 6.49, 5.00/pace
(note: 2.5 miles of strenuous ascent from 7.5 to 10.0, before a downhill finish)

Total: 12 miles

Running Log: Friday, July 24 2009

Kelvin Loop:

4.0 miles in 28:00, average pace 7:00/mile
Splits: 7.14, 6.45, 6.48, 7.14
Average Heart Rate: 139 bpm

Running Log: Thursday, July 23 2009

Garscube Club 5 mile Race:

3 miles warm-up
5 miles (5.02 by my watch, but who's counting!) in 27:00, average pace 5:23/mile *
Splits: 5.14, 5.27, 5.24, 5.26, 5.22
Average Heart Rate: 176 bpm
Total: 8 miles (plus 16 miles on the bike in transit)

*8 seconds faster than last year's race; quite controlled; good indication of fitness despite more missed training and fewer miles this summer

Running Log: Wednesday, July 21 2009

Garscube estate-Kelvingrove loop: 8.2 miles in 55:00, average pace 6:42/mile

Splits: 6.58, 6.47, 6.41, 6.52, 6.26, 6.41, 6.42, 7.00
Average Heart Rate: 150 bpm

Running Log: Monday, July 20 2009

Kelvin Loop: easy, recovery run on gutted quadriceps

4.3 miles in 29:30, average pace 7:00/mile
Splits: 7.09, 6.58, 6.52, 7.03
Average Heart Rate: 142 bpm

Running Log: Sunday, July 19 2009

Fell-Running in the Ochils (east of Stirling), with Mark, Andrea, Euan, John, Marco, and Thomas.

A side view of the initial climb out of the village of Alva, which is also the hill used in the Alva highland games fell run. Almost 400 meters of ascent in 1.25 kilometers!


Total: 10 miles (or thereabouts) in 2 hours (or thereabouts).

Hard running. The hardest I have ever done by far. Scotland's fell running is not to be taken lightly. Where else would this be considered runnable terrain? Indeed, is scrambling on all fours on the way up and flailing out of control on the way down considered running? The object is the same - moving quickly and efficiently over the surface of land without external mechanical aid - so I am all about it!

Week Total: 40.3 miles
Month Total: 112.7 miles
Year Total: 1303.1 miles

Running Log: Saturday, July 18 2009

Garscube Grass Reps (Barefoot Run: post-run the grounds-keeper told me they just put a bunch of chemicals on the grass!)

3 miles (6.48, 6.43, 7.03)
10 x diagonals (smaller pitch: 115 meter sprint, 50 meter jog = 1 mile at 5.53)
4 miles (6.56, 6.36, 6.15, 5.46)

Total: 8 miles in 52:00, average pace 6:30/mile

Running Log: Thursday, July 16 2009

Garscube club training: pack run around the West End with John and Alex

8.5 miles in 53:00, average pace 6.14/mile
Splits: 6.55, 6.40, 6.00, 6.15, 6.21, 5.47, 5.48, 6.45, 5.40/pace
Average Heart Rate: 162 bpm

Running Log: Wednesday, July 15 2009

Lunchtime Training Group

1.25 mile warm-up, average pace 7.00/mile
5.2 mile tempo run in 29:10, average pace 5.36/mile*
1.35 mile warm-down, average pace 7.30/mile

Total: 7.8 miles in 48:30, average pace 6.16/mile
Average Heart Rate: 161 bpm (173 bpm on tempo)

*Accidentally ran a short-cut, taking .23 miles off the course. Course record is 30:50, I believe. 5.36/pace over the full distance comes to 30:27, so the record is within my reach - just have to run the full course next time!

Running Log: Tuesday, July 14 2009

Garscube Grass Reps (Barefoot Run)

2 mile warm-up (6.16, 6.06)
.78 miles at 4.59/pace (.22 miles jog)
.78 miles at 4.55/pace (.22 miles jog)
.78 miles at 4.57/pace (.22 miles jog)
1 mile cool-down (6.15)

Total: 6 miles in 35:00, average pace 5:50/mile
Average Heart Rate: 158 bpm

Running Log: Sunday, July 12 2009

Kelvin river trail to Milngavie, return on Milngavie road: 13.1 miles in 1:32:30, average pace 7:03/mile.
Splits: 6.59, 6.36, 6.57, 7.23, 8.08, 8.30, 7.06 (miles 4-8 really overgrown), 6.50, 6.36, 6.24, 6.39, 6.46, 7.02
Average Heart Rate: 151 bpm

Week Total: 44.4 miles
Month Total: 72.4 miles
Year Total: 1262.8 miles

Running Log: Saturday, July 11 2009

Canal to Great Western loop: 8 miles in 48:50, average pace 6:06/mile
Splits: 6.49, 6.15, 6.14, 6.02, 6.00, 5.53, 5.50, 5.48
Average Heart Rate: 159 bpm

Running Log: Friday, July 10 2009

3 mile warm-up on Kelvin loop, Fergus Hill Circuits (up Oban Drive, down Fergus Drive) x 5, 1 mile cool-down

Total: 6.5 miles in 42:50, average pace 6:35/mile
Splits: 6.52, 6.22, 6.45, 6.26, 6.36, 6.23, 6.51/pace
Average Heart Rate: 149 bpm

Running Log: Thursday July 9 2009

Garscube training with Mark, John, and Stephen: 8.7 miles in 55:20, average pace 6:20/mile

Splits (2.5 miles to Garscube: 6.55, 6.30, 6.13/pace; 6.2 mile loop: 7.15, 6.28, 6.13, 6.02, 5.49, 5.59, 5.09/pace)
Average Heart Rate: 157 bpm

Running Log: Wednesday, July 8 2009

Garscube Estate-Kelvingrove loop: 8.1 miles in 54:00, average pace 6:40/mile
Splits: 6.58, 6.39, 6.46, 6.46, 6.32, 6.29, 6.26, 6.56

Running Log: Sunday, July 5 2009

Canal to Stables and back: 13 miles in 1:25:45, average pace 6:37/mile
Splits: 7.04, 6.49, 6.46, 6.52, 6.46, 6.38, 6.39, 6.31, 6.28, 6.26, 6.26, 6.24, 6.18

Week Total: 34.7 miles
June Total: 123.8 miles
Year Total: 1218.4 miles

Running Log: Saturday, July 4 2009

Grass Reps: another installment of Barefoot Saturdays

2 mile warm-up (splits: 6.22, 6.07) and form drills
15 x diagonal sprints (approx. 140 meters) with 65 meter jog interval (splits: 5.38, 5.40)
1 mile cool-down (6.45)

Total: 5.0 miles in 30:30, average pace 6.06/mile

Running Log: Thursday, July 2 2009

Garscube club session: 5.9 miles in 38:00, average pace 6:31/mile (w/ Joe, Stephen, John, Euan).

Splits: 7.30, 6.49, 6.34, 6.44, 5.54, 5.23

Running Log: Wednesday, July 1 2009

Kelvin Loop: 4.1 miles in 27:00, average pace 6.33/mile

Splits: 6.59, 7.02, 6.23, 5.57

Running Log: Tuesday, June 30 2009

Fergus Hill Reps:

3 mile warm-up on Kelvin loop (6.52, 6.38, 7.08)
Hills x 8 (7.32, 7.46, 7.33) - warm day, sluggish body, approximately :30/mile slower than last week
1 mile cool-down (7.06)

Total: 6.7 miles in 48:00, average pace of 7.10/mile

Running Log: Sunday June 28 2009

Garscube estate loop: 6.5 miles in 43:00, average pace of 6:38/mile

Splits: 7.00, 6.39, 6.42, 6.51, 6.16, 6.36, 6.18/pace

Week Total: 34.8
Month Total: 117.1
Year Total: 1,183.7

Running Log: Saturday, June 27 2009

Grass Reps *

2 mile warm-up at 6.35 pace, form drills (high knees, butt kicks, high skips, bounding, side steps).
8 x 400 (62, 64, 64, 65, 63, 64, 63, 62) with 200 meter jog rest.
1 mile cool-down at 6.45 pace.

6 miles total
Barefoot: the only way to do speed work

*the "400 meter" reps are likely somewhere between 386 and 402 meters (see comments regarding the limited accuracy of the Garmin reading)

Campsie Fells, Dumgoyne

A beautiful Friday. Let's go for a walk! A drive to the Campsie Fells, park at Glengoyne distillery, and turn the dogs loose...
...and then leash them quickly. With Jack, we will only make that mistake once.
Ridiculously pastoral. Classic Scotland. Our hill-of-the-day: the distinctive, diminutive, but never depressive Dumgoyne.
Oh, look at the wee lambs! They grow up so fast these days.

Dumgoyne is surprisingly steep. Much steeper than it looks from this angle.
Britt and her bump. The mini Melbinger loves hill-walking!
Meta-dog - aka Crab Cakes - has been in our charge for 6 weeks now. She may be small, but boy can she scamper up those hills.
Ladies first...
Jack Black, maxin' and relaxin'. "Can't we just live here guys?"
Looking back towards Loch Lomond.

Warm day. Glad we finally made it.And you can't have a dog blog without the tongue-shot:
"Shiny Happy Puppies in the Grass..."
"Throw Your Love Around. Puppies, Puppies..."

What a view, 360 degrees:

Running Log: Thursday, June 25 2009

Garscube club training session: Milngavie Country Loop

9.4 miles in 58.40, average pace 6.14/mile (w/ Alex, John, & Stephen)

Splits: 7.13, 6.43, 6.17, 6.22, 6.18 (hilly), 6.27 (hilly), 5.44, 5.47, 5.37, 5.33/pace

Running Log: Tuesday, June 23 2009

Kelvin loop warm-up: 3 miles (7.07, 6.45, 7.01)

Fergus Hill Reps x 8 (150 foot climb in 300 meters, ca. 15% grade - i.e. steep) w/ downhill jog recovery

Cool down: 1 mile (7.05)

Total: 6.7 miles, average pace 7.00/mile

Running Log: Monday, June 22 2009

Time to revitalize my running life after an untimely layoff...

Garscube Estate loop: 6.2 miles in 40:00, average pace 6:27/mile

B.O.W.O.W.

Beer of the Week:

Jennings' "Sneck Lifter" was my preferred cask ale on our winter Lake District excursion - dark brown and viscous, wonderful hazelnut and mocha malt with a clean floral and sherry bitterness on the finish.

Whisky of the Week:

On our trip to the Cairngorms, I enjoyed a Dalwhinnie 15-year (not too far from its source) - a grassy, smooth sweetness transitioning to a more rugged highland smokiness. Very aromatic, with honey, heather, vanilla.

Happy Burns Night All Ye Haggis Fed Rustics

B.O.W.W.O.W.

Beer of the Week:
"Wildcat," a dark amber ESB from Cairngorm brewery at 5.1% ABV. "Wildcat" is heavy with sweet caramel and roasted malts (scotch ale in tendency) with a light bitterness and berries coming through in the finish.

Whisky of the Week:
"Benromach" 12-year, another Speyside Whisky (in the town of Forres), has a bitter-root and floral quality. This smoother, more delicate character lets the herbaceous qualities stand out. The finish is soft and woody.

BUPA Great Edinburgh International & Inter-District XC

Quite possibly the biggest and best cross-country meet in the world this year (outside of the World Championships in Amman, Jordan this March) and I earned a spot in the race, running for the Scottish West District squad. Fifty Scottish club and university runners were selected to compete in a field otherwise consisting of ueber-elites. It was a privilege to be a part of it, and it will surely be one of my most memorable races ever.

To give you an idea of how amazing it was (and how ridiculously over my head I was!) at today's 8.9 kilometer cross-country race, let me introduce you to the competition. First, we have Zeresenay Tadese: World XC Champion in 2006, 3-time World Half-Marathon Champion, Olympic Bronze Medalist at 10,000 meters, with personal bests of 12:59 in the 5,000, 26:37 in the 10,000, and 58:59 in the half.

Then we have Eliud Kipchoge, shown here (at age 18!) out-kicking none other than Hicham El Guerrouj and Kenenisa Bekele for the World Championship 5,000 meter title. PB's of 12:46 for 5,000 and 26:49 for 10,000 meters.
(getty images)
Next, another Kenyan runner shown here winning the Junior title at World Cross Country, Augustine Choge. PB's of 12:53 over 5,000 and 7:28 over 3,000 meters.
(getty images)
And though he was out due to injury this year, the man who won this race the past three years, and whose credentials make him perhaps the greatest distance runner ever, Kenenisa Bekele: world record holder at both 5,000 (12:37) and 10,000 meters (26:17), Olympic Champion in the 10,000 in 2004 and in both the 10,000 and 5,000 in 2008, bearer of 12 World XC titles!
(getty images)


The American presence was sparse (partly due to the USA half-marathon championships next weekend), but the highlight of my day by far, was meeting Ed and Jorge Torres, chatting a bit (mostly me going on like a giddy school girl about how big a 'super fan' I was), and running some strides alongside them. Additionally, I brushed shoulders with Andrew Lemoncello, Sergey Lebid, and Andy Baddeley. That is, until they started running (and I started to redefine my idea of what it means to run, and run fast).

In short, the competition was analogous to my high school basketball team, the Canby Lancers, facing the '95-96 Chicago Bulls in the United Center. The conclusion was, needless to say, fore drawn.

Despite wanting to 'run my own race' and avoid going out at a suicide pace, I let the excitement pull me through the first 1500 meters at a pace that would make the remaining 7 km hurt. By the 2nd kilometer, a large pack consisting of Easties and Unis mostly, drove right past me. The remainder of the race was hanging on desperately, cursing the 25 mph winds, falling further and further behind the field - ugh.

The leaders early on (The Eritreans running for the Weegies would, like me, pay a heavy price for their aggressive start):


About a mile into the race, I am already feeling the burn and peeling off the back of the pack:
The leaders going up Haggis Knowe for the first of four times:
My first pass up the Haggis. Despite appearances, there are still a few runners behind me at this point - though I was definitely back in the "hinterland," where the air is seemingly thinner, the mud thicker, and the hills steeper. That photographer almost beat me up the hill actually:Haggis Knowe, part 2, with a lead group consisting of Boniface Kiprop (bib #18), eventual winner Abebe Dinkesa (bib #11 in the red shorts), Zeresenay Tadese (bib #1), Eliud Kipchoge (bib #2), Mang'ata Ndiwa (bib #15):
Me on Haggis Knowe, parts 2...3...4... (can I walk now?!):
Result: 8.9 kilometers in 32:32 for 61st place overall. The winner, Dinkesa, a relatively unheralded Ethiopian, ran a time of 26:51. Our West District team - led by the 4 Eritrean transplants and rounded out with the efforts of Chris Mackay, Paul Sorrie, Jethro Lennox, and eventually me) won with 33 points over the East's 64 and the University's 83.

Running Log: 3,000 miles

Hooray!  I achieved (though just barely) my goal of logging 3,000 miles in 2008 - 3,029 miles to be precise.  For 2009, I would like to increase my mileage another 10%.  However, I would also like to finish my thesis, so we'll see!