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