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

Sunday 5 September 2010

Running Log: Sunday, September 5 2010

Great Scottish Run 1/2 marathon

2 miles warm-up and strides
13.1 miles race in 1:12:02, average pace 5:29/mile

Splits: 5.19, 5.22, 5.20, 5.17, 5.29, 5.33, 5.31, 5.31, 5.31, 5.36, 5.34, 5.23, 5.36, 4.35/pace
(my Garmin has me hitting the 13.109 mark in 1:11:31, which given the wind, would have been a satisfying result; as it stands, another 1:12 finish was a disappointing time given my current fitness level)

Week Total: 50 miles
August Total: 40 miles
Year Total: 1,580 miles

Saturday 4 September 2010

Running Log: Saturday, September 4 2010

Canal (out and back) w/ short hill sprints x 6

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

Thursday 2 September 2010

Running Log: Thursday, September 2 2010

Canal -> Dawsholm -> Garscube Estate -> River Kelvin -> Kelvinside

7.3 miles in 59:00, average pace 8:00/mile

Wednesday 1 September 2010

Running Log: Wednesday, September 1 2010

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

3 miles warm-up, 7:00/pace
6 x 1 mile: 5.10, 5.06, 5.03, 4.58, 4.48, 4.45 (with 2:00 jog interval)
3 miles cool-down, 7:00/pace

Notes: I set out to run half-marathon pace for these reps, thinking 5:20-25; started out a bit too fast, but it felt comfortable enough; really shocked to see the times keep dropping (even though the perceived effort was similar throughout, pressing a bit more on the last one excepted); run on a firm grass surface, barefoot, with 1 mile distance/splits as taken from GPS watch

Tuesday 31 August 2010

Running Log: Tuesday, August 31 2010

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

10.2 miles in 1:15, average pace 7:19/mile (139 bpm, 66% working HR)

August Total: 298.8 miles

Sunday 29 August 2010

Running Log: Sunday, August 29 2010

Canal -> Dawsholm and Garscube xc loops -> Anniesland X -> St. George X -> Maryhill -> Queen Margaret -> Kelvin Drive

21.2 miles in 2:28, average pace 7:00/mile
Splits: 7.12, 7.10, 7.20, 7.17, 7.10, 7.15, 7.08, 7.21, 7.27, 7.22, 7.17, 7.09, 7.08, 7.00, 6.43, 7.01, 6.25, 6.33, 6.23, 6.25, 5.51

Week Total: 78.2 miles
August Total: 288.6 miles
Year Total: 1,530.7 miles

Saturday 28 August 2010

Running Log: Saturday, August 28 2010

Canal -> Caldercuilt dirt track -> Canal

3 miles easy, 7:00/mile pace
8 x 200 meter reps in :31 (with 200 meter jog recovery)
3 miles easy, 6:30/mile pace

Friday 27 August 2010

Running Log: Friday, August 27 2010

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

9 miles in 1:08, average pace 7:40/mile


Thursday 26 August 2010

Running Log: Thursday, August 26 2010

Canal -> Garscube estate threshold run (on grass around cricket pitches, barefoot) -> Maryhill Rd

3 miles easy (7:00/mile pace)
9 miles tempo in 50:00 (5:33/mile pace) 5.39, 5.38, 5.33, 5.32, 5.34, 5.33, 5.36, 5.32, 5.20
3 miles easy (7:00/mile pace)

Wednesday 25 August 2010

Running Log: Wednesday, August 25 2010

Kelvin -> Vet School and back (with Isla in the baby jogger)

9.2 miles in 1:10, average pace 7:35/mile (133 bpm, 62% working HR)

Tuesday 24 August 2010

Running Log: Tuesday, August 24 2010

Canal -> Garscube Estate grass reps (behind the cricket pitch, barefoot) -> Canal

3 miles easy, 7:00 pace/mile
10 x 600 meter grass reps in 1:45-50, 4:45-5:00 pace/mile (with 200 meter jog recovery)
3 miles easy, 7:30 pace/mile

Total: 11.1 miles in 1:14, average pace 6:45/mile

Monday 23 August 2010

Running Log: Monday, August 23 2010

Canal -> River Kelvin -> Kelvinside -> short hill sprints x 10

4.6 miles in 36:00, average pace 7:52/mile

Sunday 22 August 2010

Running Log: Sunday, August 22 2010

Canal -> Dawsholm park and Garscube xc loops -> River Kelvin -> Maryhill Rd -> Queen Margaret Dr -> Oban Dr

21.3 miles in 2:20, average pace 6:35/mile (148 bpm, 72% working HR)

miles 1-13, easy (7.06, 6.45, 6.58, 6.47, 6.54, 7.02, 6.36, 6.52, 7.15, 6.53, 7.07, 6.59, 6.40)
miles 13-17, steady with 100 meter sprints every 500 meters (barefoot) (5.50, 5.44, 5.52, 5.46)
miles 17-21, easy to steady (6.48, 6.12, 6.00, 5.44)

Week total: 69.1 miles
August total: 210.4 miles
Year total: 1452.5 miles

Notes: what a difference a day makes! couldn't even run a step without hobbling pain yesterday and then felt great on today's long run!

Saturday 21 August 2010

Running Log: Saturday, August 21 2010

Notes: attempted afternoon run but turned home almost immediately with hip pain; my plan had been for an 8 mile progression run w/ 200 meter reps for an end-cap; some other day I suppose

Friday 20 August 2010

Running Log: Friday, August 20 2010

A.M.

Kelvinside -> Vet school and back (with Isla in baby jogger)
8.7 miles in 1:08, average pace 7:53/mile (145 bpm, 70% working HR)

P.M.

Canal out and back (with dog, Jack)
3 miles, slow

Thursday 19 August 2010

Running Log: Thursday, August 19 2010

Garscube Training

3.5 miles easy to Garscube Estate
2.5 miles easy along River Kelvin
5 miles threshold run (canal & great western): 5.51, 5.51, 5.45, 5.50, 5.47
1.1 miles easy

Total: 12.1 miles in 1:19, average pace 6:33/mile (149 bpm, 73% working HR)

Wednesday 18 August 2010

Running Log: Wednesday, August 18 2010

Kelvinside -> Vet School and back (w/Isla in the baby jogger)

9 miles in 1:03, average pace 7:03/mile

Tuesday 17 August 2010

Running Log: Tuesday, August 17 2010

A.M.
Kelvinside -> Vet School and back (with Isla in the baby jogger)

8 miles in 57:00, average pace 7:08/mile (141 bpm, 67% working HR)

P.M.
Fergus Hill Circuits

7 miles in 46:30, average pace 6:40/mile (155 bpm, 77% working HR)

Sunday 15 August 2010

Running Log: Sunday, August 15 2010

Maryhill fire station -> Canal -> Drumchapel -> Anniesland X -> Dawsholm park loop -> Garscube xc loops -> River Kelvin

16.5 miles in 1:57, average pace 7:05/mile (137 bpm, 65% working HR)

Notes: still struggling with fatigue, can't even seem to get my heart rate up; needing to abbreviate run after run is probably a sign that I need rest, but...

Week Total: 66.8 miles
August Total: 141.3 miles
Year Total: 1383.4 miles

Saturday 14 August 2010

Running Log: Saturday, August 14 2010

Canal -> Dawsholm -> Garscube grass loops (barefoot) -> River Kelvin -> Fergus Drive

9.3 miles in 1:05, average pace 7:00/mile (136 bpm, 64% working HR)

5 x 100 meter sprints w/ 3:30 recovery on barefoot loops

Friday 13 August 2010

Running Log: Friday, August 13 2010

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

9.8 miles in 1:12, average pace 7:19/mile

Thursday 12 August 2010

Running Log: Thursday, August 12 2010

Canal -> Dawsholm Park -> Garscube Estate -> Henderson Cup XC handicap race -> Maryhill Rd

4 miles warm up (7:00/mile average)
7 miles xc race: 5.35 (161), 5.52 (170), 5.47 (173), 5.53 (173), 5.48 (174), 5.43 (174), 5.50 (172) + an extra barefoot mile in 5.55 (159)
3.5 miles cool down (7:30/mile average)

14.5 miles in 1:35, average pace 6:31/mile (151 bpm, 74% working HR)

Tuesday 10 August 2010

Running Log: Tuesday, August 10 2010

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

8.1 miles in 1:00, average pace 7:24/mile (136 bpm, 64% working HR)

Monday 9 August 2010

Running Log: Monday, August 9 2010

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

8.6 miles in 1:02, average pace 7:15/mile (142 bpm, 68% working HR)

Sunday 8 August 2010

Running Log: Sunday, August 8 2010

Maryhill Fire station -> Canal -> Cawder Golf Course -> footpath to Torrance -> Torrance Rd to Canal -> Kirkintilloch -> back to Firhill on the canal -> Maryhill Rd -> Queen Margaret Dr -> Kelvinside

18 miles in 1:55, average pace 6:24/mile (150 bpm, 73% working HR)
w/ miles 9-17 at goal marathon pace: 5.56 (159), 5.51 (163), 5.50 (166), 5.52 (167), 5.55 (168), 5.43 (170), 5.56 (170), 5.40 (172)

Notes: felt sluggish today, so it was difficult going - enough so that I curtailed the run by 2 miles (eek!)

Week Total: 58.5 miles
Month Total: 74.5 miles
Year Total: 1,316.6 miles

Saturday 7 August 2010

Running Log: Saturday, August 7 2010

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

11 miles in 1:15, average pace 6:48/mile (147 bpm, 71% working HR)

Friday 6 August 2010

Running Log: Friday, August 6 2010

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

9.5 miles in 1:05, average pace 6:51/mile (146 bpm, 71% working HR)

Wednesday 4 August 2010

Running Log: Wednesday, August 4 2010

Notes: having not recovered properly from my string of 3 races, I found myself feeling sickish and achy with diarrhea, difficulty sleeping, and swollen lymph nodes in my groin and armpits - classic signs that the body is stressed beyond the point of healthy progress; so as much as I wanted to hit 70-80 miles for this week, I decided to take a couple days of total rest in hope of salvaging a quality long run on Sunday.

Tuesday 3 August 2010

Running Log: Tuesday, August 3 2010

A.M.
River Kelvin -> Vet School and back (with Isla in the baby jogger)

8 miles in 58:00, average pace 7:15/mile (146 bpm, 70% working HR)

P.M.
Maryhill firestation -> Canal -> River Kelvin -> Garrioch Mill -> Maryhill Rd

4 miles in 26:00, average pace 6:30/mile (146 bpm, 70% working HR)

Monday 2 August 2010

Running Log: Monday, August 2 2010

River Kelvin -> Garscube Estate and back (with Isla in baby jogger)

8 miles in 59:30, average pace 7:26/mile (140 bpm, 67% working heart rate)

Sunday 1 August 2010

Running Log: Sunday, August 1 2010

Helensburgh 1/2 Marathon (West of Scotland 1/2 Marathon Championships)

13.1 miles in 1:12:07, average pace 5:30/mile
Splits: 5.33, 5.26, 5.29, 5.28, 5.35, 5.25, 5.27, 5.31, 5.30, 5.30, 5.30, 5.32, 5.27

Notes: 1st place overall! Even more a source of pride for me is the methodical pacing that led me to achieve my goal of running 5:30 miles as evenly as possible; Garscube men were also top team on the day with Stephen in 9th and Joe in 14th.

Week Total: 50 miles
July Total: 256 miles
Year Total: 1,258 miles

Friday 30 July 2010

Running Log: Friday, July 30 2010

Kelvinside -> Garrioch Mill -> River Kelvin -> Canal (at Maryhill locks) -> Firhill -> Maryhill fire station

5.0 miles in 35:30, average pace 7:07/mile (132 bpm, 62% working HR)

Thursday 29 July 2010

Running Log: Thursday, July 29 2010

Kelvinside -> Vet School and back + moderate hill reps (with Isla in the baby jogger)

10.5 miles in 1:13, average pace 7:00/mile (146 bpm, 71% working HR)

Wednesday 28 July 2010

Running Log: Wednesday, July 28 2010

River Kelvin -> Vet School and back (with Isla in baby jogger)

8.8 miles in 1:00, average pace 6:52/mile (149 bpm, 73% working HR)

Notes: foot and achilles a bit better today, though still 'biting' on the uphills, especially late in the run; easy morning runs do not seem to be making matters worse, but I will avoid all faster efforts this week until the Helensburgh 1/2 marathon; my race plan is to run 5:30's as evenly as possible, running within myself, and trying not to get too competitive.

Tuesday 27 July 2010

Running Log: Tuesday, July 27 2010

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

10 miles in 1:07, average pace 6:47/mile (151 bpm, 74% working HR)

Notes: flare up of plantar fasciitis despite my religious stretching and rolling of the calf muscles; I am even more concerned about my sore achilles; the brutal ups and downs on Arran (combined with racing twice in three days) certainly took its toll :(

Sunday 25 July 2010

Running Log: Sunday, July 25 2010

Maryhill firestation -> Canal -> Dawsholm Rd -> Dawsholm park loops -> Garscube xc loop -> River Kelvin -> Belmont St -> North Kelvinside

9.5 miles in 1:10, average pace 7:25/mile (130 bpm 60% working HR)

Notes: felt much better post-Arran relay than I did post-Club 5 mile; however, during the run, I noticed that my left calf was really tight (possibly a minor strain?), so lots of stretching and rolling is in order.

Week Total: 50 miles
July Total: 221.4 miles
Year Total: 1,207.8 miles

Saturday 24 July 2010

Running Log: Saturday, July 24 2010

Round Arran Relay (South 2 leg)

Strides
9 mile race (hilly!) in 49:36, average pace 5:30/mile
1 mile cool down

Splits: 6.15, 6.02, 5.17, 5.11, 5.56, 5.34, 5.13, 4.53, 5.14

Notes: mild weather with a good breeze, which we ran into on the uphill start and with on the predominantly downhill and flat finish; the first 5 miles were torture, with every short downhill bringing a much longer uphill into view; I felt fantastic on the 2nd half of the race; suspected my quads would be thrashed after the twisty, fast sections, but surprisingly not very sore the morning after (though still might be too early to tell); Garscube team finishes 3rd overall behind Central and Irvine; I finished 1st on my leg of the relay.

Friday 23 July 2010

Running Log: Friday, July 23 2010

Maryhill fire station -> Canal -> River Kelvin (at Maryhill Locks) -> Kelvin Dr -> Fergus Dr

3.7 miles in 28:30, average pace 7:45/mile (123 bpm, 56% working HR)

Thursday 22 July 2010

Running Log: Thursday, July 22 2010

Garscube Club 5 mile Race (at Milngavie Reservoir)

1.5 miles warm-up and strides
5 miles race in 26:51, average pace 5:21/mile (170 bpm, 87% working HR)
.5 miles cool-down

Race Splits: 5:14, 5:25, 5:25, 5:24, 5:18

Notes: bit breezy, but great evening for a race; 1st place overall, improvement of 9 seconds on last year and 21 seconds on the year before; felt very controlled, but stomach pains came on once I tried to push during the second half of the race (pre-race nutrition/hydration still needs to be sorted!)

Wednesday 21 July 2010

Running Log: Wednesday, July 21 2010

Maryhill fire station -> Canal -> Bishopsbriggs (and back) -> River Kelvin -> Garrioch Mill -> Maryhill Rd

10 miles in 1:06, average pace 6:35/mile (140 bpm, 67% working HR)

Tuesday 20 July 2010

Running Log: Tuesday, July 20 2010

North Kelvinside -> River Kelvin -> Vet School -> and back (with Isla in baby jogger)

9.8 miles easy in 1:08, average pace 6:57/mile (149 bpm, 73% working HR)

Sunday 18 July 2010

Running Log: Sunday, July 18 2010

River Kelvin -> Kelvingrove park loop -> River Kelvin -> Garscube estate XC -> Barefoot grass loops -> River Kelvin -> North Kelvinside

20 miles in 2:09, average pace 6:27/mile

10 miles easy in 1:08 (average pace 6:48/mile) 140 bpm, 67% working HR
7 miles steady state (5.53, 5.54, 5.53, 5.46, 5.46, 5.48, 5.40) 162 bpm, 81% working HR
3 miles easy (7.06, 6.35, 6.35) 153 bpm, 75% working HR

Week Total: 74.6 miles
Month Total: 171.4 miles
Year Total: 1,157.8 miles

Saturday 17 July 2010

Running Log: Saturday, July 17 2010

North Kelvinside -> Garrioch Mill -> River Kelvin -> Canal (Maryhill Locks) -> Maryhill fire station -> Queen Margaret Drive -> Fergus Hill Circuits x 5 -> North Kelvinside

8 miles in 51:30, average pace 6:27/mile (146 bpm, 70% working heart rate)
4.5 miles easy (6.28, 6.42, 6.38, 6.03)
2.5 miles hills (6.19, 6.44, 6.22 @ 156 bpm, 77% whr)
1 mile easy (6.05)

Friday 16 July 2010

Running Log: Friday, July 16 2010

River Kelvin -> Canal (Maryhill Locks) -> Firhill -> Maryhill Rd

4.6 miles in 34:00, average pace 7:27/mile (125 bpm, 57% working heart rate)

Notes: feeling the effects of lactate from last night's tempo session, took it really easy in order to get that blood ph level back down; perfect example of when jogging is supposed to aid recovery more than sitting on one's arse would.

Thursday 15 July 2010

Running Log: Thursday, July 15 2010

-> Garscube Estate -> Jordanhill 3 x 2 mile tempo -> Great Western Rd -> Queen Margaret Dr

13.7 miles in 1:27, average pace 6:23/mile (152 bpm, 75% working heart rate)

4.25 miles warm-up
3 x 2 mile tempo: 10:40 (168bpm/85%), 10:43 (172bpm/88%), 10:43 (172bpm/88%) with .35 mile jog recoveries
2.75 miles cool-down

Wednesday 14 July 2010

Running Log: Wednesday, July 14 2010

North Kelvinside -> River Kelvin -> Vet School -> and back (with Isla in baby jogger)

9.2 miles in 1:07, average pace 7:15/mile (146 bpm, 70% working heart rate)

Notes: running with the baby jogger does slow me down some, especially on hills, around gates/curbs, and where the path gets rough; but the important thing for these runs is the duration and appropriate effort.

Tuesday 13 July 2010

Running Log: Tuesday, July 13 2010

A.M.
Maryhill Rd -> Firhill -> Canal -> River Kelvin -> North Kelvinside
4.7 miles in 33:30, average pace 7:08/mile (134 bpm or 63% working heart rate)

P.M.
Fergus Hill Circuits x 5 (w/ 1.5 miles warm-up and 1 mile cool-down)
5.3 miles in 35:00, average pace 6:35/mile (148 bpm or 72% working heart rate)
*reached heart rate of 188bpm on the hill

Monday 12 July 2010

Running Log: Monday, July 12 2010

River Kelvin -> Vet School -> and back (with Isla in Baby Jogger)

9.1 miles in 1:04, average pace 7:04/mile (avg HR 153 bpm)

Notes: I recently looked into heart rate (HR) training levels more closely and found a helpful distinction between max HR and *working* HR. Although the equation to determine one's percentage of working HR requires a couple additional steps, it is supposed to provide a better guide for the degree of effort that should go into each type of training run.
The basic equation is Max HR - Resting HR (x percentage effort) + Resting HR.
So, let's say I want to target a 75% effort for a basic aerobic conditioning run. In my case, this would be approximately 190 - 40 = 150 x .75 = 112.5 + 40 = 152.5 Voila! I aim keep my HR on today's run around 152-153 bpm.
Now, where things get a bit more complicated is finding a consensus on what percentage one should target for, say, optimal aerobic development. For marathon conditioning, most coaches seem to recommend keeping most runs around 70% working heart rate. In my case, this would be 140 bpm. However, this seems to be a more conservative aerobic effort - i.e. one that better enables twice a day running and over 80 miles per week. Running at a faster aerobic effort for this amount of training would (for most people anyway) result in a lowering of blood ph and neuromuscular breakdown.
Arthur Lydiard suggests that aerobic conditioning be done more aggressively (even while maintaining massive training loads!). Contrary to public opinion, Lydiard does not recommend long slow distance, or LSD. This takes too long in his opinion, so runners ought to aim for a pace much closer to their aerobic threshold. Based on some of Lydiard's comments in his discussion of aerobic conditioning, I take this to be an effort of 75-83% working heart rate. To help put this in perspective, half marathon pace is often said to be 85% working heart rate. Only special runners with a huge foundation can handle big mileage at this sort of pace (e.g. Chris Solinsky, who still does 5:45/mile pace on his 'easy' runs - this is not LSD, but it is Lydiard-style training).
I conclude that most runners, if they hope to handle twice-a-day high-mileage training, need to keep the effort at 70% for most runs. If you can't put in this amount of time (most people cannot!), then the effort might be safely and more productively taken up to the 80% range. Personally, I try to keep my 'steady' runs at 70-75% when I am trying to run everyday (with perhaps 2-3 twice-a-days) and achieve a volume of +70 miles per week. When I can only get out 5-6 days a week with no doubles, I try to push the threshold level, running my 'steady' runs at close to 85%. Most runners can only manage the latter schedule, so I think they would benefit from aerobic conditioning at a faster pace, rather than the oft recommended 70%.

Sunday 11 July 2010

Running Log: Sunday, July 11 2010

North Kelvinside -> Garrioch Mill -> River Kelvin -> Canal (Maryhill Locks) -> Firhill -> and back (with Isla in the Baby Jogger)

8.5 miles easy to steady (4.0 miles at 9:00/mile pace, 4.5 miles at 6:15/mile pace)

Week Total: 62.6 miles
Month Total: 96.8 miles
Year Total: 1083.2 miles

High Performance Baby Napper:

Saturday 10 July 2010

Running Log: Saturday, July 10 2010

Lock 27 -> Crow Rd -> Clyde Cycleway -> Bell's Bridge -> Cycleway to Pollok Park -> Park loop -> Cycleway to Clyde Arc Bridge -> Argyle St -> Kelvingrove Park -> River Kelvin -> Canal -> Lock 27

17 miles in 2:03, average pace 7:14/mile (average HR 134 bpm)

Friday 9 July 2010

Running Log: Friday, July 9 2010

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

4.3 miles easy in 28:00, average pace 6:28/mile (avg HR 140 bpm)

Thursday 8 July 2010

Running Log: Thursday, July 8 2010

Maryhill Rd -> Garscube Estate -> Maryhill Locks -> Canal to Irn Bru shop at Bard Ave -> Archerhill -> Fulton St -> Bearsden Rd -> Garscube Estate -> Maryhill Rd (with Stephen, John, Mark)

11.5 miles in 1:17, average pace 6:41/mile
3.56 miles easy warm-up: 6.32 (135), 6.34 (147), 7.00 (140), 7.10 (141)
3.2 miles tempo: 5.26 (164), 5.19 (173), 5.17 (175), 5.13/pace (177)
4.74 miles easy warm-down: 7.28 (143), 7.28 (143), 7.47 (132), 7.20 (134), 7.43/pace (139)

Wednesday 7 July 2010

Running Log: Wednesday, July 7 2010

North Kelvinside -> River Kelvin -> Dawsholm Park loops -> River Kelvin -> Kelvingrove Park -> North Kelvinside

10.3 miles in 1:10, average pace 6:45/mile
Splits: 6.54, 7.18, 6.59, 7.02, 6.51, 6.27, 6.39, 6.19, 6.31, 6.36

Tuesday 6 July 2010

Running Log: Tuesday, July 6 2010

River Kelvin -> Clyde Cycleway -> Glasgow Green loop -> St. George Square -> Speirs Wharf -> Canal -> Maryhill -> Queen Margaret

11 miles in 1:11, average pace 6:30/mile
Splits: 6.54, 7.05, 6.34, 6.45, 6.26, 6.35, 6.37, 6.27, 6.32, 5.52, 5.43

Sunday 4 July 2010

Running Log: Sunday, July 4 2010

North Kelvinside -> River Kelvin -> Garscube Estate XC loops -> Dawsholm Park loops -> Canal -> Maryhill fire station

14 miles easy in 1:39, average pace 7:05/mile

Week Total: 51.5 miles
Month Total: 34.2 miles
Year Total: 1016.6 miles

Saturday 3 July 2010

Running Log: Saturday, July 3 2010

Fergus Hill Circuits x 8

6.2 miles (with warm-up and cool-down) in 42:30, average pace 6:50/mile

Friday 2 July 2010

Running Log: Friday, July 2 2010

River Kelvin -> Clyde cycleway -> Clydebank -> Canal towpath -> Maryhill Firestation

14 miles progression (easy to steady) in 1:27, average pace 6:13/mile
Splits: 7.01, 6.53, 6.26, 6.27, 6.18, 6.08, 6.17, 6.07, 5.58, 6.03, 5.56, 5.52, 5.54, 5.47

Wednesday 30 June 2010

Running Log: Wednesday, June 30 2010

North Kelvinside -> Dowanhill -> Hyndland -> Kelvinside -> Maryhill Locks -> Canal -> Firhill -> Maryhill Rd

6.3 miles easy in 42:00, average pace 6:40/mile

Tuesday 29 June 2010

Running Log: Tuesday, June 29 2010

Kelvinside -> River Kelvin -> Canal -> Great Western (@ Drumchapel) -> Maryhill (@ St. George X) -> Queen Margaret Dr -> Kelvinside

2 miles easy in 13:30, average pace 6:45/mile
8 miles steady state in 45:00, average pace 5:38/mile
1 mile easy

Sunday 27 June 2010

Running Log: Sunday, June 27 2010

Maryhill Rd -> Milngavie Rd -> Mugdock Reservoir loop -> Milngavie Rd -> Maryhill Rd (with John the Jogger)

15.5 miles in 1:42:30, average pace 6:37/mile
Splits: 7.36, 6.53, 6.47, 6.44, 6.40, 7.02, 6.37, 6.40, 6.30, 6.24, 6.17, 6.20, 6.15, 6.12, 6.13

Week Total: 48 miles
Month Total: 158 miles
Year Total: 965 miles

Saturday 26 June 2010

Running Log: Saturday, June 26 2010

Fergus Hill Circuits x 10

1.5 miles warm-up
6.0 miles hills

Friday 25 June 2010

Running Log: Friday, June 25 2010

River Kelvin -> Canal -> Maryhill Rd

4 miles in 30:00, average pace 7:30/mile

Thursday 24 June 2010

Running Log: Thursday, June 24 2010

Maryhill Rd -> Garscube Estate -> Maryhill Rd -> Canniesburn Rd -> Drumchapel -> Duntreath -> Alderman -> Anniesland Rd -> Southbrae -> Crow Rd -> Bearsden Rd -> Garscube Estate -> Maryhill Rd

13.4 miles in 1:22, average pace 6:08/mile
5 miles easy (6.26, 6.10, 6.30, 6.40, 6.12)
5 miles steady to tempo progression (5.54, 5.45, 5.29, 5.25, 5.26)
3.4 miles easy (6.45, 6.38, 6.23, 6.31/pace)

Wednesday 23 June 2010

Running Log: Wednesday, June 23 2010

Kelvinside -> Garrioch Mill -> River Kelvin -> Garscube -> Dawsholm -> Canal -> Maryhill Rd

7.5 miles easy in 51:00, average pace 6:48/mile

Notes: after Sunday's hill run, quadriceps were completely thrashed; still difficult going this afternoon, but felt good to get out for a run again; gave Tuesday's club track championships a miss due to my 'hill legs' combined with commitments to family visiting from the States.

Sunday 20 June 2010

Running Log: Sunday, June 20 2010

Dumgoyne Hill Run

Just under 25:00 to the top and back, hard effort.

Week Total: 44 miles
Month Total: 110 miles
Year Total: 917 miles

Saturday 19 June 2010

Running Log: Saturday, June 19 2010

River Kelvin -> Garscube xc loop -> River Kelvin -> Queen Margaret Dr -> Fergus Dr

7.7 miles easy in 50:00, average pace 6:30/mile

Friday 18 June 2010

Running Log: Friday, June 18 2010

B&B near Cellardyke -> Anstruther harbor -> Fife coastal trail to Crail harbor and back

7.5 miles steady in 46:00, average pace 6:09/mile

Notes: effort was stronger than the pace suggests due to the rocky underfoot conditions along the coastal trail to Crail; felt great running in such a beautiful place - the East Neuk is one of my favorite places to visit.

Thursday 17 June 2010

Running Log: Thursday, June 17 2010

River Kelvin -> Garscube XC loop -> Dawsholm park loop -> Canal -> Lock 27 -> Great Western Rd -> Queen Margaret Dr -> Maryhill Rd -> Possil Rd -> Keppochhill Rd -> Springburn Enterprise

12 miles easy in 1:15, average pace 6:15/mile

Tuesday 15 June 2010

Running Log: Tuesday, June 15 2010

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

7 miles easy in 49:00, average pace 7:00/mile

Notes: warm evening, recovery run; felt completely knackered today, racing finally caught up with me; tendons starting to flare up, so need to be careful; it is easy to embark on too much training too soon after racing - especially when all the racing has prevented any decent training block and you're anxious to get back into it.

Monday 14 June 2010

Running Log: Monday, June 14 2010

River Kelvin -> Dawsholm Loop -> Canal -> River Kelvin -> Belmont St. -> Great Western Rd -> Napiershall -> Maryhill Rd

7 miles easy in 46:45, average pace 6:41/mile

Notes: recovery run, legs felt good, a bit dead on hills but otherwise fairly springy; ought to have taken it slower in hindsight.

Sunday 13 June 2010

Running Log: Sunday, June 13 2010

Vale of Leven 10k

20:00 warm-up
10k in 33:34, average pace 5:24/mile
20:00 cool-down

Notes: cool, rain; felt great, probably didn't push far enough beyond comfort level; came out on the losing end of a race for 4th place (top 3 runners were well clear), in part thanks to a wrong turn and having to back-track in the final 800 meters of the race; 6th place overall.

Week Total: 37 miles
Month Total: 66 miles
Year Total: 873 miles

Friday 11 June 2010

Running Log: Thursday, June 10 2010

Garscube Estate -> Bearsden Rd -> Temple Rd -> Dawsholm Rd -> Kelvin walkway -> Queen Margaret Dr -> Great Western Rd -> Dorchester -> Cleveden -> Skaethorn -> Maryhill -> Garscube Estate

1 mile easy
5 miles steady, average pace 5:54/mile
1 mile easy

Wednesday 9 June 2010

Running Log: Wednesday, June 9 2010

Maryhill Rd -> Canal -> Great Western Rd (Drumchapel) -> Maryhill Rd (St. George X) -> Queen Margaret Dr.

0.5 miles, easy
10 miles steady state in 57:15, average pace 5:43
(Splits: 6.09, 5.45, 5.45, 5.43, 5.36, 5.46, 5.46, 5.32, 5.42, 5.30)
0.5 miles, easy

Monday 7 June 2010

Running Log: Monday, June 7 2010

River Kelvin -> Garscube Estate Grass Loops (barefoot) -> River Kelvin

3 miles easy (6.56, 6.57, 7.01)
3 miles steady state (5.35, 5.40, 5.35)
3 miles easy (6.41, 6.26, 6.35)

Sunday 6 June 2010

Running Log: Sunday, June 6 2010

River Kelvin -> Garscube Estate XC loop -> Dawsholm Park -> Canal -> Lock 27 -> Great Western -> Queen Margaret -> Maryhill

10 miles progession (easy to steady state) in 1:03, average pace 6:20/mile
Splits: 6.54, 6.44, 6.35, 6.30, 6.20, 6.40, 6.18, 5.49, 5.50, 5.46

Friday 4 June 2010

Running Log: Friday, June 4 2010

-> City Center

3 miles, easy

Notes: legs felt rather good, not as much muscle soreness or tightness as post-Helensburgh, though more so than post-Clydebank

Thursday 3 June 2010

Running Log: Thursday, June 3 2010

Dumbarton 10k

20 minute warm-up and strides
10k race in 32:48, average pace 5:17/mile (3:17/kilometer)
Splits: 1k in 3:16, 5k in 16:21

Notes: warm and windy evening, felt quite exhausted from a week of baby care minus mum; happy enough with the time given the circumstances; 9th place overall.

Tuesday 1 June 2010

Running Log: Tuesday, June 1 2010

River Kelvin -> Garscube Estate XC loop -> River Kelvin

8 miles in 53:30, average pace 6:40/mile

Sunday 30 May 2010

Running Log: Sunday, May 30 2010

River Kelvin -> Garscube Estate XC loop -> River Kelvin

8 miles in 58:00, average pace 7:15/mile

Week Total: 42.5 miles
Month Total: 189.4 miles
Year Total: 806.9 miles

Saturday 29 May 2010

Running Log: Saturday, May 29 2010

River Kelvin -> Garscube Estate -> Grass Loop Fartlek (barefoot) -> River Kelvin

3.5 miles easy
5 miles fartlek (2:00 effort/1:00 jog @ 5:10/pace on efforts, 7:15/pace on jogs)
3.5 miles easy

12 miles in 1:18, average pace 6:30/mile

Friday 28 May 2010

Running Log: Friday, May 28 2010

River Kelvin -> Garscube Estate -> Dawsholm Park -> Canal -> Queen Margaret Dr

7 miles in 44:00, average pace 6:17/mile
Splits: 6.44, 6.39, 6.32, 6.22, 5.57, 5.52, 5.50

Notes: legs did not feel like they raced yesterday, which I guess they didn't really.

Thursday 27 May 2010

Running Log: Thursday, May 27 2010

Clydebank 10k

2 miles warm-up
10k race in 33:47, average pace 5:26/mile

Notes: cool evening, stayed dry and not too windy - i.e. perfect night for a race; too bad I experimented with a strong dose of coffee pre-race, which wreaked havoc with my digestive system and left me white as a ghost from the caffeine buzz; that pace is slower than my current 1/2 marathon pace, but oh well, looking ahead to next week.

Tuesday 25 May 2010

Running Log: Tuesday, May 25 2010

Canal -> Lock 27 -> Great Western -> Queen Margaret

5.3 miles in 35:00, average pace 6:35/mile

Monday 24 May 2010

Running Log: Monday, May 24 2010

Springburn -> Keppochhill -> Possil -> Maryhill

2 miles, slow

Notes: morning run after dropping off the car

Sunday 23 May 2010

Running Log: Sunday, May 23 2010

River Kelvin -> Garscube Estate -> Barefoot grass loops -> River Kelvin

10 miles in 1:04, average pace 6:27/mile
Barefoot Splits: 5.35, 5.34, 5.28, 6.10

Notes: warm, windy afternoon; pace felt alright, but muscle aches indicate that I am not recovered fully from racing, hill-walking, etc.

Saturday 22 May 2010

Running Log: Saturday, May 22 2010

Callander Training Weekend

12 miles in 1:42, average pace 8:30/mile

Friday 21 May 2010

Running Log: Friday, May 21 2010

Maryhill -> Possil Rd -> Keppochhill -> Springburn

2 miles, slow

Notes: morning run to pick up the car, some muscle aches, but no tendon pain

Thursday 20 May 2010

Running Log: Thursday, May 20 2010

Polaroid Series: Helensburgh 10k

20 minutes warm-up, 5 minutes cool-down
10k race in 32:36, average pace 5:14/mile (3:15/kilometer)
Splits: 1k in 3:16, 5k in 16:25, negative split last 5k in 16:10 (albeit with more downhill segments)

Notes: humid, overcast evening, about 16 degrees (62 F) with little wind; felt rusty on first 1/2 of the race, even contemplated dropping out due to lack of confidence stemming from battle with inexplicable fatigue this week; pushed on, however, trying to hold onto Mike D. who had put about 10-15 seconds on me by the 5k mark; shortly after 5k, coming around a downhill bend, Mike D. and an African runner in a Bellahouston harriers vest, disappeared; I didn't see it happen due to a blind turn, but they veered off course and proceeded to "win the race" via an alternate route; I started to feel much better by the final 2k and finished strongly; the subsequent disqualifications left me in a distant 2nd place to Eritrean athlete Amanuel H. - I'll take the 2nd place prize, but it's not how I wanted to earn it!

Tuesday 18 May 2010

Running Log: Tuesday, May 18 2010

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

4 miles in 26:50, average pace 6:43/mile

Notes: still very sluggish, even after multiple recovery/rest days; heart and breathing are definitely out of sorts, entertained the notion of anemia or, more likely, a possible side effect of my allergy meds states: "fatigue, nervousness, fast or irregular heart beat" - in hind sight, I think it was the allergy meds in combination with general anxiety.

Sunday 16 May 2010

Running Log: Sunday, May 16 2010

Canal -> Great Western (in Drumchapel) -> Queen Margaret Dr -> Maryhill Rd

9 miles in 58:30, average pace 6:30/mile
Splits (avg HR): 6.48 (152), 6.27 (168), 6.43 (168), 6.32 (159), 6.44 (149), 6.13 (157), 6.40 (145), 6.22 (154), 5.57 (163)

Notes: mostly sunny, very windy; felt really sluggish, kept trying to pick up the pace, but it just wasn't happening; my HR was much too high from the start, but this time it didn't settle into a rhythm and neither did I (could have been the few beers last night? could be that my body just needs more of a rest?); anyway, today was supposed to be a longer tempo run, so it is disparaging whenever you can't hit those target workouts.

Week Total: 40.9 miles
Month Total: 110.9 miles
Year Total: 727.4 miles

Saturday 15 May 2010

Running Log: Saturday, May 15 2010

Maryhill Rd -> Queen Margaret Dr -> River Kelvin -> Garscube estate xc loop -> Dawsholm park -> Canal

9 miles in 59:30, average pace 6.35/mile
Splits (avg HR): 6.44 (152), 6.49 (147), 6.40 (146), 6.46 (144), 6.37 (150), 6.45 (152), 6.50 (152), 6.14 (155), 6.07 (158)

Thursday 13 May 2010

Running Log: Thursday, May 13 2010

River Kelvin -> Canal -> Canal Junction (turn around) -> Lock 27 -> Great Western Rd -> Queen Margaret Dr -> Fergus Dr

6.2 miles in 44:00, average pace 7:05/mile
Splits (avg HR): 7.19 (157), 7.53 (139), 6.54 (131), 6.44 (138), 6.52 (140), 6.43 (140), 7.26/pace (159)

Notes: felt terrible at first, but that initial HR reading can't be correct; adjusted the strap about 1 mile into run; met Mike D and another Uni chap, Gavin, at about 2.5 miles; felt much better after about 20 minutes of running, which seems to be my modus operandi on recovery runs

Wednesday 12 May 2010

Running Log: Wednesday, May 12 2010

River Kelvin -> Maryhill Track (15 x 400 w/ :60 rest interval) -> River Kelvin

3 miles warm-up
400's between :66 and :69, mostly :67's
3 miles cool-down

Notes: crisp evening with sun turning to showers at the end of the workout; pleased with tonight's effort; ah...lactic acid, it's been a while

Monday 10 May 2010

Running Log: Monday, May 10 2010

River Kelvin -> Garscube Estate -> Dawsholm -> Canal (with neighbor Scott)

6.7 miles in 46:30, average pace 6:58/mile
Splits (Avg HR): 7.20 (155), 7.20 (145), 7.28 (142), 6.56 (146), 6.51 (142), 6.29 (154), 6.06/pace (155)

Notes: another perfect evening for a run; heart rate was way up initially and body was not cooperating (due to yesterday's run certainly); all systems starting clicking again 2o minutes into the run

Sunday 9 May 2010

Running Log: Sunday, May 9 2010

Canal -> Torrance -> Tower Rd -> Milngavie -> Garscube Estate -> River Kelvin -> Queen Margaret Dr

17.25 miles in 1:49, average pace 6:19/mile
Splits (Avg HR): 6.50 (125), 6.41 (135), 6.30 (138), 6.27 (142), 6.19 (144), 6.09 (150), 6.25 (157), 6.24 (163), 6.08 (158), 6.13 (161), 6.25 (154), 6.04 (156), 6.08 (163), 5.59 (163), 6.16 (163), 6.11 (158), 6.10 (163), 6.48/pace (165)

Notes: cool and calm morning with some drizzle; finally have my HR monitor back in operation; HR relative to pace is noticeably lower than ever before, especially along the canal for the first 5-6 miles; the hills between Torrance and Milngavie did not feel great today but very happy with the run given I haven't done a proper long run in a while.

Week Total: 46 miles
Month Total: 70 miles
Year Total: 686.5 miles

Saturday 8 May 2010

Running Log: Saturday, May 8 2010

Maryhill Rd -> Garrioch Mill -> River Kelvin -> Garscube Estate -> Dawsholm Park -> Canal -> Firhill

8 miles in 53:00, average pace 6:36/mile

Notes: warm, sun, windy; felt awful today - gut pains, runner's trots (twice!), and return of the niggle in my right hip; fortunately, the strained left calf from Thursday was fine, but that's the only good thing that could be said about today's running experience

Thursday 6 May 2010

Running Log: Thursday, May 6 2010

Maryhill -> Garscube Estate -> Milngavie Rd -> Mosshead -> Stockiemuir -> Drymen Rd -> Switchback -> Garscube Estate

9 miles in 55:00, average pace 6:10/mile
Splits: 6.45, 6.26, 6.26, 6.45, 6.33, 6.23, 5.11, 5.27, 5.35

Notes: perfect evening weather for a run, clear and cool; planned relaxed run, picking it up for final 2-3 miles down Drymen Rd and up into Garscube Estate, but the young French chap really took off, which (because I couldn't just let him go!) screwed up my final splits: it should have been 5.45, 5.35, 5.25; didn't feel quite recovered enough from Tuesday's hill circuits, so left calf is feeling a bit strained after tonight.

Wednesday 5 May 2010

Running Log: Wednesday, May 5 2010

River Kelvin (out and back)

5 miles in 35:00, average pace 7:00/mile

Notes: ouch, knackered, blood ph needs a reset!

Tuesday 4 May 2010

Running Log: Tuesday, May 4 2010

Fergus Hill Circuits x 11

6.8 miles in 44:30, average pace 6:35/mile

Notes: statistically, this run doesn't seem like much, but it's a real baw-buster

Sunday 2 May 2010

Running Log: Sunday, May 2 2010

Canal -> Dawsholm Rd -> Garscube Estate -> Barefoot Grass Loops (8 mile threshold run) -> Dawsholm Rd -> Canal
3.5 miles warm-up
8 mile threshold (splits: 5.32, 5.33, 5.33, 5.31, 5.29, 5.26, 5.28, 5.16)
3.5 miles cool-down

15 miles in 1:30:15, average pace 6:01/mile
8 miles threshold in 43:50, average pace 5:29/mile

Week Total: 50.4 miles
April Total: 182.1 miles
Year Total: 640.5 miles

Notes: a man, grisly and unkempt under the cold, blank sky, steps barefoot onto the grass and speaks: "Hello Mr. Threshold Workout, pleased to meet you," as he proceeds to, stride by stride, beat that workout into submission.*

*inspired by Solinsky's 10k debut in an American record time of 26:59

Saturday 1 May 2010

Running Log: Saturday, May 1 2010

River Kelvin -> Garscube Estate XC -> Dawsholm Park -> Canal -> Maryhill

9 miles in 59:30, average pace 6:40/mile

Thursday 29 April 2010

Running Log: Thursday, April 29 2010

Maryhill Rd -> Garscube Estate -> Maryhill Rd -> Maryhill Locks -> 3 miles tempo run along the canal to Blairdardie bridge -> Great Western -> Bearsden Rd -> Garscube Estate -> Maryhill Rd

3 mile tempo in 15:42, average pace 5:14/mile
Splits: 5.13, 5.19, 5.10

12 miles in 1:18, average pace 6:30/mile

Wednesday 28 April 2010

Running Log: Wednesday, April 28 2010

Kelvinside Dr -> Garrioch Mill -> Kelvin -> Canal -> Firhill -> Maryhill Rd

5.2 miles in 34:30, average pace 6:38/mile

Tuesday 27 April 2010

Running Log: Tuesday, April 27 2010

River Kelvin -> Garscube estate xc loops -> Dawsholm loop -> Canal -> Firhill -> Maryhill

9.2 miles in 1:02, average pace 6:43/mile
Splits: 7.00, 6.55, 6.55, 6.52, 6.38, 7.12, 6.44, 6.15, 6.07, 5.47/pace

Sunday 25 April 2010

Running Log: Sunday, April 25 2010

Balfron 10k Road Race

10k race in 33:04, average pace 5:19/mile
2 miles warm-up, 1 mile cool-down

Week Total: 37.9 miles
Month Total: 165.7 miles
Year Total: 590.1 miles

Notes: mild, overcast, light breeze; very hilly course, so dead chuffed with the time, which was good enough for 1st place overall, breaking Alastair Mo's course record and setting a personal best time (one second faster than my time from Dumbarton '08!); victory was only secured in the final 75 meters of the race; I had actually resigned myself to 2nd place coming up the final hill, but as I suddenly found myself closing down on the leader, I thought, "Oh!" and then kicked; a great race with scenic background and fantastic organization (complete with race t-shirt, bagpiper, good music, enthusiastic crowds, nice dessert and tea table!); my mate Gavin ended up with the top vets prize and clubmate Kirsty Husband was top female overall - Garscube Harriers, represent.

Friday 23 April 2010

Running Log: Friday, April 23 2010

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

5 miles in 31:15, average pace 6:15/mile

Notes: I feel ready for a decent 10k race this Sunday at Balfron - feeling great aerobically despite lack of big mileage blocks and starting to get some real pop in my legs; the current plan is to stick with more 10k type training through the Polaroid 10k series, before building to 1/2 marathon- and finally marathon-specific training; so the ultimate question is: which fall marathon?

Wednesday 21 April 2010

Running Log: Wednesday, April 21 2010

Garscube Estate XC -> Barefoot Grass Reps (with Joe)

2 miles warm-up at 7:15/mile pace
5 x 700 meter reps at 4.52, 4.52, 4.51, 4.45, 4.37/pace (with 200 meter jog recovery)
3 x 150 meter sprints (with 150 meter jog recovery)
1/2 mile cool down jog

Tuesday 20 April 2010

Running Log: Tuesday, April 20 2010

River Kelvin -> Garscube Estate XC -> Dawsholm park loop -> Canal -> Maryhill fire station -> Queen Margaret Dr (with John the Jogger)

9.4 miles in 1:04, average pace 6:50/mile

Running Log: Monday, April 19 2010

Canal -> Dawsholm -> Garscube Estate -> Kelvin walkway -> Great Western Rd -> Queen Margaret Dr (with John the Jogger and Scott)

7.8 miles in 53:30, average pace 6:50/mile

Sunday 18 April 2010

Running Log: Sunday, April 18 2010

Canal -> Dawsholm -> Garscube Grass Fartlek -> River Walkway

10.6 miles in 1:07, average pace 6:20/mile
4 mile fartlek, average pace 5:45/mile

Week Total: 46.4 miles
Month Total: 127.8 miles
Year Total: 552.2 miles

Saturday 17 April 2010

Running Log: Saturday, April 17 2010

Kelvin walkway -> Clydeside -> Finniestoun -> Argyle St. -> Kelvingrove Park -> Kelvin walkway -> Queen Margaret Dr

6.5 miles in 45:00, average pace 6:55/mile

Friday 16 April 2010

Running Log: Friday, April 16 2010

Canal -> Kelvin walkway -> Garrioch Mill -> Maryhill

4.5 miles in 32:00, average pace 7:05/mile

Thursday 15 April 2010

Running Log: Thursday, April 15 2010

Home -> Garscube Estate -> Westerton Rail -> Dawsholm Rd -> 4 mile tempo run (Kelvin walkway -> Queen Margaret Dr -> Great Western Rd -> Annies X) -> Crow Rd -> Garscube Estate -> Home

13.5 miles in 1:28, average pace 6:30
4 mile tempo in 22:00, average pace 5:30
Splits: 5.27, 5.37, 5.45, 5.12



Tuesday 13 April 2010

Running Log: Tuesday, April 13 2010

Fergus Hill Circuits x 8

5 miles in 34:20, average pace 6:53/mile

Notes: sluggish today, didn't want to run; the first 20 minutes was grueling, while the last 15 minutes was slightly less grueling

Running Log: Monday, April 12 2010

Canal -> Dawsholm -> Garscube Estate -> River Kelvin -> Fergus Drive (with Scott)

6. 3 miles in 46:00, average pace 7:15/mile

Sunday 11 April 2010

Running Log: Sunday, April 11 2010

Canal -> Dawsholm loops -> Garscube Estate XC -> Dawsholm -> Canal

11.2 miles in 1:15:30, average pace 6:46/mile
Splits: 7.11, 6.54, 7.02, 7.28, 6.49, 6.54, 6.47, 6.51, 6.31, 6.15, 5.58, 5.40/pace

Week Total: 49.8 miles
Month Total: 81.4 miles
Year Total: 505.8 miles

Saturday 10 April 2010

Running Log: Saturday, April 10 2010

Canal -> Dawsholm -> Garscube Estate -> Barefoot fartlek -> River Kelvin walkway -> Fergus Drive

11.3 miles in 1:14, average pace 6:33/mile
Fartlek splits: 5.52, 6.05, 5.52, 5.53, 5.40

Notes: beautiful, sunny spring morning; nothing like running barefoot on dewy grass; it revitalizes one's running and just feels good; stepping on the occasional thorn does nothing to detract from its joy (I'll let you know if the same can be said for stepping in dog feces, though hopefully that never happens!)

Thursday 8 April 2010

Running Log: Thursday, April 8 2010

Maryhill Rd -> Garscube Estate -> Bearsden Rd -> Crow Rd -> 2 mile tempo loop (Crow->Anniesland->Southbrae) -> 1/4 mile jog recovery -> 2 mile tempo loop -> Garscube Estate -> Maryhill Rd

13.3 miles in 1:29:25, average pace 6:43/mile

Notes: "tempo" loops were 5:30/mile pace, which I would usually call tempo pace, but the effort level was steady - very comfortable, felt great - a sign of good things to come, one might think.

Wednesday 7 April 2010

Running Log: Wednesday, April 7 2010

Canal -> Dawsholm Rd -> Dawsholm park loop -> Garscube Estate XC -> River Kelvin walkway

8 miles in 55:00, average pace 6:53/mile

Tuesday 6 April 2010

Running Log: Tuesday, April 6 2010

Fergus Hill Circuits x 10

6 miles in 41:00, average pace 6:50/mile

Sunday 4 April 2010

Running Log: Sunday, April 4 2010

Canal -> River Kelvin (turn around) -> The Stables -> Kirky Rd -> Torrance -> Cawder footpath -> Canal (with the Shettleston boys: Jethro, Alan, Martin, Mark)

16 miles in 1:44:00, average pace 6:30/mile
Splits: 7.12, 7.12, 7.16, 6.45, 6.56, 6.30, 6.27, 6.20, 6.15, 5.57, 6.25, 6.19, 6.17, 6.16, 6.12, 5.42

Notes: cloudy, on/off rain, 4 degrees; felt very good today, recovered well from yesterday's race (must have been that Korean recovery drink Stephen! who wouldn't want to drink something called "Sweat" after a race?)

Week Total: 48.7 miles
Month Total: 31.6 miles
Year Total: 456 miles

Saturday 3 April 2010

Running Log: Saturday, April 3 2010

6 Stage National Road Relay (at Livingston)

5.8 miles in 30:46, average pace 5:18/mile
2 miles warm-up and cool-down

Notes: calm, partly sunny afternoon, 9 degrees (48 F); the twisty, turvy, undulating "6 mile leg" is more like 5.8 miles; Garscube team placing 9th overall (improvement on 20th place last year); my time was an improvement on 32:12 last year (albeit on tired legs in rainy, windy conditions)

Friday 2 April 2010

Running Log: Friday, April 2 2010

Canal -> River Kelvin -> Maryhill

4.1 miles in 26:00, average pace 6:20/mile

Thursday 1 April 2010

Running Log: Thursday, April 1 2010

Fergus Hill Circuits x 6

3.5 miles in 23:00, average pace 6:40/mile

Notes: beautiful sunny day, though the wind remains strong and cold; here is Lydiard on the multifarious benefits of proper hill circuit training (a.k.a. the "time saver" session):
"By springing up-hill, with a series of short and sharp resistance, you can use your body's weight as resistance for your leg muscles. The up-hill springing will also stretch the muscles and tendons to the extreme experienced during competitions and other training and assist in added flexibility and speed. It will also help to eliminate the possibility of pulled muscles and strained tendons later. Ankle flexibility is of great concern to the runner: and with strong and flexible ankles, the runner is able to increase stride length. A good running technique is also important: and by learning to run with the hips comfortably forward,the runner is able to bring the knees up higher. This in turn allows the feet to follow through higher, in so shortening the lever and allowing for a faster leg action. So it is important to develop leg power, flexibility, and a good economical running style. With good speed development, the runner can run at relatively the same speed more economically. This is of great importance to the marathon runner as well as the track runner. By using hill training, it is possible to develop all these abilities during the same training sessions so saving valuable time."

Wednesday 31 March 2010

Running Log: Wednesday, March 31 2010

Canal -> Kelvin river walkway -> Garscube estate -> Grass loops -> Kelvin river walkway -> Botanic Gardens -> Queen Margaret -> Fergus Dr

10.2 miles in 1:06, average pace 6:30/mile
Splits: 6.57, 6.40, 6.54, 6.34, 6.25, 6.16, 6.26, 6.42, 6.12, 6.08, 6.25/pace

Notes: evening run, 3 degrees (37 F) with a strong cold wind; sluggish to start, but felt good to run around on grass; need to start running these loops barefoot, which seemed to improve my speed significantly last fall.

March Total: 169 miles (compare 369 miles last year)

Monday 29 March 2010

Running Log: Monday, March 29 2010

Canal -> Dawsholm -> Kelvin River Walkway -> Garrioch Mill -> Maryhill Rd -> Queen Margaret Dr -> Oban Dr

6.9 miles in 43:00, average pace 6:13/mile
Splits: 6.34, 6.30, 6.26, 6.17, 6.17, 6.03, 5.50/pace

Running Log: Sunday, March 28 2010

Week Total: 49.5 miles
Month Total: 152 miles
Year Total: 407.3 miles

Notes: weekend's running plan basically fell apart due to travel, family activities, and a bone-crushing fatigue; skipping a Sunday morning long run was simply unacceptable.

Saturday 27 March 2010

Running Log: Saturday, March 27 2010

Canal -> Kelvin River Walkway -> Garrioch Mill -> Garscube Rd -> Springburn Rail

6.2 miles in 44:00, average pace 7:10/mile

Friday 26 March 2010

Running Log: Friday, March 26 2010

Garscube Rd -> Possil Rd -> Keppochhill Rd -> Atlas Rd -> Springburn Rd -> back on Keppochhill-Possil -> Canal -> Home

5 miles, no time

Thursday 25 March 2010

Running Log: Thursday, March 25 2010

-> Garscube Estate -> Maryhill Rd -> Maryhill Locks -> Cleveden Rd -> Great Western -> Anniesland Rd -> Alderman Rd -> Duntreath -> Drumchapel -> Canniesburn -> Maryhill Rd. (with Garscube pack: John, Marco, Joe, the Euans, Stephen)

11.7 miles in 1:16:30, average pace 6:32/mile
Splits: 6.48, 6.38, 7.03,6.58, 6.46, 6.28, 6.24, 6.20, 6.35, 6.24, 6.04, 5.45/pace

Wednesday 24 March 2010

Running Log: Wednesday, March 24 2010

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

10 miles in 1:07:00, average pace 6:42/mile
Splits: 7.19, 6.58, 6.56, 6.56, 6.50, 6.47, 6.40, 6.30, 6.05, 5.58

Notes: another damp, cool evening; the hardest part about shifting to higher mileage training blocks is the first 5 miles of a run; it is often really hard to get through those opening miles, which is perhaps why so many runners back down from running 10 or more miles a day, every day; however, once you get through these notorious and painfully grinding warm-up miles, the body 'wakes up,' the aerobic system 'opens up,' and it is surprising how what was once stiff, awkward, and forced, is now smooth, precise, and comparatively effortless; so even when it hurts to walk out the door, even when the first 2, 3, 5, 7...miles feel like your circulatory system has calcified and your legs are to the point of rigor mortis, persist and you will hit your stride - the miles will roll and "miles make the champions;" which brings me to a point of concern regarding training amongst nearly all our local club runners (as far as I can tell): because we typically do 2-3 "sessions" per week, which invariably target the anaerobic system through harder efforts, and because we carry out these sessions (in addition to racing) year round, we are failing to develop the aerobic foundation properly and maximally, which means all that anaerobic training, at some point, amounts to banging one's head against a ceiling.

Tuesday 23 March 2010

Running Log: Tuesday, March 23 2010

Canal -> Dawsholm Rd -> Dawsholm park loops -> Garscube estate xc -> Kelvin river walkway

10 miles in 1:06:30, average pace 6:39/mile
Splits: 7.01, 6.34, 6.54, 6.41, 6.45, 6.40, 6.43, 6.31, 6.19, 6.16

Notes: afternoon run, a blustery, grey 8 degrees (46 F); comfortable, non-eventful run, legs doing great, but lack of sleep made heart rate jumpy

Monday 22 March 2010

Running Log: Monday, March 22 2010

Canal -> Lock 27 -> Great Western -> Maryhill (with neighbor Scott)

6.6 miles in 48:00, average pace 7:14/mile
Splits: 7.58, 7.08, 7.12, 7.23, 7.03, 6.52, 6.55/pace

Notes: evening run, 6 degrees (43 F) wind and rain graciously departed just before the run; easy pace, didn't feel yesterday's run in my legs at all (like I usually do post-long run); my neighbor is in much better shape than I imagined as he wasn't even breathing hard! and for someone who's "not a runner" (turns out he's a boxer!) may be I can convince him to join Garscube...then our club motto can be, "If you can't beat 'em, BEAT 'em"

Sunday 21 March 2010

Running Log: Sunday, March 21 2010

Canal -> Clydebank -> Clyde cycleway -> Kelvin walkway -> Garrioch Mill -> Maryhill

15 miles in 1:37:10, average pace 6:28/mile
Splits: 6.55, 6.41, 6.38, 6.40, 6.31, 6.31, 6.35, 6.27, 6.26, 6.17, 6.21, 6.11, 6.25, 6.22, 6.04

Notes: pleasant, sunny morning run, 4 degrees; still problems with my right leg - tightness down the inner thigh and hip - which seems to be better when the camber of the path slopes right, worse when the camber slopes left (possible overpronation with my right leg?)

Week Total: 40 miles
Month Total: 102.5 miles
Year Total: 357.8 miles

Friday 19 March 2010

Running Log: Friday, March 19 2010

Canal -> Dawsholm Rd -> Dawshom Park loops -> Garscube Estate XC -> Kelvin walkway -> Garrioch Mill -> Maryhill Rd

10 miles in 1:07, average pace 6:42/mile
Splits: 6.51, 6.35, 6.58, 7.15, 6.54, 6.40, 6.57, 6.28, 6.13, 6.12

Notes: afternoon run, 11 degrees (52 F) and very windy; felt so lazy (or perhaps just fatigued) that I skipped last night's run and seriously considered staying home to eat jelly beans and cream eggs again today; the run got much better as it went on, fortunately, and by the last few miles I was gliding along, feeling energized - try explaining that to a non-runner - a 10 mile run as a quick pick-me-up!

Wednesday 17 March 2010

Running Log: Wednesday, March 17 2010

Canal -> Dawsholm Rd -> Dawsholm park loop -> Kelvin walkway -> Belmont St-> Wilton St

6 miles in 42:45, average pace 7:07/mile

Notes: evening run, 10 degrees (50 F); slow, recovery run, couldn't have run much faster if I had wanted to!

Tuesday 16 March 2010

Running Log: Tuesday, March 16 2010

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

1 mile warm-up
7 mile tempo in 40:00, average pace 5:43/mile
Splits: 5.50, 5.44, 5.38, 5.40, 5.51, 5.52, 5.28
1 mile cool-down

Notes: evening run, 7 degrees (45 F), windy; legs felt ok, but stomach problems slowed me up along Great Western (had planned an 8 mile tempo too, but that's the way the runner trots...)

Sunday 14 March 2010

Running Log: Sunday, March 14 2010

Canal -> The Stables -> Kirky Rd -> Torrance Rd -> Cadder Foot Path -> Canal -> Lock 27 -> Great Western -> Queen Margaret -> Maryhill -> Braeside -> Wilton St.

18 miles in 1:55:00, average pace 6:25/mile
Splits: 6.45, 6.43, 6.39, 6.40, 6.41, 6.35, 6.29, 6.18, 6.32, 6.37, 6.26, 6.20, 6.11, 6.20, 6.12, 6.03, 5.55, 5.39

Notes: lovely morning run, 8 degrees (46 F), nice breeze (especially for the Balloch-Clydebank 1/2 folk who must have had a tail wind most of the way); started out easy, felt like crap the first 5 miles actually!; I was surprised to see the splits for the last 3 miles, at the risk of sounding the braggart - that felt a little too easy.

Week Total: 62. 5 miles
Month Total: 62. 5 miles
Year Total: 317.8 miles

Friday 12 March 2010

Running Log: Friday, March 12 2010

Canal -> Dawsholm Park Loops -> Garscube Estate XC -> Kelvin Walkway -> Garrioch Mill -> Maryhill Rd

11.2 miles in 1:15:00, average pace 6:42/mile
Splits: 6.59, 6.52, 6.42, 6.59, 6.40, 7.15, 6.53, 6.33, 6.31, 6.27, 6.05, 5.33/pace

Thursday 11 March 2010

Running Log: Thursday, March 11 2010

-> Garscube Estate -> Anniesland X -> Balshagray -> Queen Victoria Park -> Danes Dr -> Queen Victoria Dr -> Anniesland Rd -> Knightswood -> Great Western -> Bearsden Rd -> Garscube Estate -> Home

11.2 miles in 1:14:45, average pace 6:40/mile
Splits: 6.13, 6.20, 7.06, 7.26, 7.05, 6.38, 6.43, 6.44, 6.51, 6.20, 6.03, 6.22/pace

Wednesday 10 March 2010

Running Log: Wednesday, March 10 2010

Canal -> Lock 27 -> Anniesland X -> Great Western -> Queen Margaret

5.1 miles in 32:45, average pace 6:26/mile
Splits: 6.55, 6.34, 6.33, 6.23, 5.46, 6.00/pace

Notes: another crisp, clear evening, 0 degrees (32 F); felt stiff and tired for most of run, getting into the groove momentarily heading back along Great Western, strong finish up Fergus Drive hill.

Tuesday 9 March 2010

Running Log: Tuesday, March 9 2010

Canal -> Dawsholm Park loops -> Garscube Estate XC loop -> Anniesland X -> Great Western -> Maryhill

11 miles in 1:11, average pace 6:27/mile
Splits: 6:37, 6:24, 6:46, 7:08, 6:34, 6:25, 6:31, 6:04, 6:20, 6:03, 6:10

Notes: felt much better this evening, 3 degrees (37 F) calm and clear; pace fluctuated due to mixed terrain, feels great to get on some grass and trails again.

Monday 8 March 2010

Running Log: Monday, March 8 2010

Canal -> Maryhill Locks (turn around) -> Spier's Wharf -> Great Western -> Queen Margaret -> Maryhill

6 miles in 38:40, average pace 6:27/mile

Notes: last week was a total wash, big goose egg on the run'ometer, stomach bug knocked me flat Tuesday, feeling better by Thursday when I caught Britt's head cold, which left me whimpering like a baby all weekend; tonight's mild, clear evening run was great at first, but then my breathing impediments caught up with me and I turned home early, light-headed and wheezing.

Sunday 28 February 2010

Running Log: Sunday, February 28 2010

Canal -> Clydebank -> Clyde cycleway -> Glasgow Green -> City Center -> Spier's Wharf -> Canal -> Maryhill -> Queen Margaret Dr (with John the Jogger, part with Mike D and part with Gavin)

18 miles in 1:59:20, average pace 6:38/mile
Splits: 7.46, 7.28, 6.49, 6.35, 6.29, 6.21, 6.22, 6.26, 6.24, 6.14, 6.21, 6.26, 6.36, 6.41, 6.46, 6.54, 6.19, 6.27

Notes: pleasant morning run 3 degrees (37 F), calm and overcast; comfortable pace with the occasional niggle in my hip, making it through my biggest mileage week since last April!

Week Total: 60.8 miles
February Total: 159.6 miles
Year Total: 255.3 miles

Friday 26 February 2010

Running Log: Friday, February 26 2010

Canal Towpath -> Dawsholm Rd -> Dawsholm Park loops -> Bearsden Rd -> Crow Rd -> Great Western -> Queen Margaret -> Maryhill -> Great Western -> Queen Margaret

9.8 miles in 1:09:00, average pace 7:02/mile
Splits: 7.20,6.55, 7.30, 7.15, 7.04, 7.01, 6.54, 6.45, 6.43, 7.00/pace

Notes: evening run, 2 degrees (36 F), "driech" pretty much sums it up; very sluggish, though started to feel better in the last 2-3 miles

Thursday 25 February 2010

Urban Ski Tour: Minneapolis, Minnesota

Running Log: Thursday, February 25 2010

Maryhill Rd -> Garscube Estate -> Maryhill Rd -> Canniesburn Rd -> Drumchapel -> Garscadden -> Duntreath -> Alderman -> Anniesland -> Great Western -> Cleveden -> Shore -> Maryhill (with Stephen, John the Jogger, and Euan G)

12 miles in 1:19:30, average pace 6:37/mile
Splits: 6.47, 6.46, 6.55, 6.57, 6.32, 6.34, 6.18, 6.32, 6.31, 6.37, 6.27, 6.28

Notes: late evening run, 3 degrees with a blustery north-east wind and drizzle (finally some of the famed west Scotland weather); didn't feel great, didn't feel poor, just another one of those runs in the rain, in the dark.

Tuesday 23 February 2010

Running Log: Tuesday, February 23 2010

Maryhill Rd -> Canniesburn Rd -> Drumchapel -> Blairdardie -> Great Western -> Lincoln -> Danes Dr -> Balshagray -> Crow Rd -> Clarence Dr -> Highburgh -> University -> Bank St -> Great Western -> Napiershall -> Maryhill Rd

11 miles in 1:10:40, average pace 6:25/mile
Splits: 6.42, 6.30, 6.23, 6.18, 6.21, 6.13, 6.11, 6.32, 6.34, 6.25, 6.25

Notes: evening run, 2 degrees (36 F) with a cold north-east wind; felt relaxed throughout and mostly pain-free, only the occasional niggle in the ITB/hip area; I should be okay to continue running so long as I reign in the pace and try to get on soft surfaces more often.

Monday 22 February 2010

Running Log: Monday, February 22 2010

Canal -> Dawsholm Park (short loop) -> Kelvin Walkway -> Garscube Estate (4k xc loop) -> Kelvin Walkway -> Garrioch Mill -> Maryhill Rd

10 miles in 1:03:50, average pace 6:22/mile
Splits: 6.35, 6.22, 6.07, 6.24, 6.24, 6.25, 6.26, 6.15, 6.25, 6.19

Notes: afternoon run, 1 degree (34 F); my right hip/lower back is 'iffy' (especially post-run), so I probably shouldn't be running at all, but I just need to start building a big mileage base; I also need to start doing a majority of my running on soft surfaces because I always get injured when I run mostly on pavements...always.

Sunday 21 February 2010

Running Log: Sunday, February 21 2010

Week Total: 11.2 miles
Month Total: 88.8 miles
Year Total: 184.5 miles

Notes: the weekend (principally, the XC Nationals) was a wash due to hip pain.

Thursday 18 February 2010

Running Log: Thursday, February 18 2010

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

5 miles in 31:00, average pace 6:15/mile
Splits: 6.25, 6.10, 6.15, 6.17, 6.10

Notes: crisp evening run, -1 degree (30 F); right leg, especially hip feeling very tight with some pain.

Tuesday 16 February 2010

Running Log: Tuesday, February 16 2010

Maryhill -> Queen Margaret -> Great Western -> Crow Rd (to Lock 27) -> Bearsden Rd -> Garscube Estate -> Maryhill Rd

6.2 miles in 38:45, average pace 6:15/mile
Splits: 6.20, 6.17, 6.15, 6.19, 6.16, 6.06, 5.53/pace

Notes: evening run, 1 degree (34 F); relaxed run, focusing on good knee lift and a full follow through on each push-off; usually I don't think about running form on easier runs and tend to fall into more of a shuffle, so here I am making a conscious effort; this "effort" is more mental than physical, however, as there is greater efficiency with the improved form.

Sunday 14 February 2010

Running Log: Sunday, February 14 2010

Queen Margaret Dr -> Kelvin Walkway -> Kelvin Hall -> River Clyde -> Science Center -> Bellahouston Park loop -> Paisley Rd -> Squiggly Bridge -> River Clyde -> Finniestoun -> Argyle -> Kelvingrove Park -> Kelvin Walkway -> Queen Margaret Dr

12.2 miles in 1:26, average pace 7:05/mile

Week Total: 34.6 miles
Month Total: 77.6 miles
Year Total: 173.3 miles

Notes: mild, foggy morning run 3-4 degrees (38 F); legs felt sore today - especially in the achilles tendons and the always problematic right hip - likely due to a sudden return to running in spikes on mixed terrain, which was great training for next week, so long as I recover properly between now and then.

Saturday 13 February 2010

Running Log: Saturday, February 13 2010

Garscube XC Champs (Mugdock Country Park)

6 miles in 35:20, average pace 5:53/mile
1.5 warm-up and cool-down

Notes: cooler morning than I anticipated, yet a sunny, pleasant 3 degrees (37 F); the course was probably as firm as it could be given the partially frozen turf and low precipitation of late; that said, we were still hopping mud holes, and I even took a hard fall (first ever in a race!) on a short, side-angling downhill bit; this was on the first of three laps (each lap being aprox. two miles), and although I got up quickly, it broke my rhythm and left me feeling a bit stiff for the next 1/2 mile; since I jumped way out front right away, the race became a solo effort, and I tried to push myself a bit harder than I would on a regular tempo run; the few moderately boggy climbs, combined with the mixed uneven terrain provided a nice test in preparation for next week's National XC Champs in Falkirk (12km) - I will certainly need to dig deeper next week if I am to have a decent showing; in the end, I took first place overall in a field of about 40 athletes, mostly from Garscube, but with a few others from Victoria Park, Maryhill, and Springburn.

Friday 12 February 2010

Running Log: Friday, February 12 2010

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

4.4 miles in 27:00, average pace 6:12/mile
Splits: 6.02, 6.15, 6.26, 6.02, 6.10/pace

Tuesday 9 February 2010

Running Log: Tuesday, February 9 2010

3 miles in 20:30, average pace 6:50/mile

1 mile jog (6.54); 350 meter pick-ups x 5 (@ 4.55, 4.53, 4.47, 4.38, 4.27 pace); brief cool-down

Notes: evening run, 0 degrees (32 F); legs still feeling flat (especially to start), recovering from 2 long runs and 1 medium-long run in the span of 8 days I suppose; I will keep the runs short and low key this week in order to make sure I'm sharp enough for the Garscube cross country champs on Saturday.

Monday 8 February 2010

Running Log: Monday, February 8 2010

Maryhill -> Queen Margaret -> Great Western -> Crow -> Clarence -> Highburgh -> Byres -> Queen Margaret -> Maryhill

6 miles in 36:00, average pace 6:00/mile
Splits: 6.07, 6.12, 6.03, 6.01, 5.49, 5.45

Notes: evening run, 4 degrees (39 F); this one was a slog; nothing was sore or tired per se, but nothing felt right either, especially my gut (brussel sprouts are not a good pre-run snack).

Sunday 7 February 2010

Running Log: Sunday, February 7 2010

Week Total: 43 miles
Month Total: 43 miles
Year Total: 138.7 miles

Saturday 6 February 2010

Running Log: Saturday, February 6 2010

-> Lock 27 -> Bearsden Rd -> Milngavie Rd -> Baldernock Rd -> Tower Rd -> Barraston Rd (into Torrance) -> Torrance Rd -> Kirkintilloch Rd (to the Stables) -> Canal -> Maryhill Fire Station (with John the Jogger, Athole, and Euan G)

18.8 miles in 2:13:30, average pace 7:06/mile
Splits: 7.22, 7.27, 7.43, 7.31, 7.22, 7.17, 7.07, 7.15, 6.54, 7.00, 6.45, 7.12, 7.01, 6.46, 6.50, 6.55, 6.52, 6.59, 6.38/pace

Notes: gorgeous morning, 7 degrees (45 F) with a light breeze and mostly sunny; struggled a bit more in the latter stages, nothing too bad but definitely depleted my glucose stores; I was worried this would be the case given my poor pre-run sleeping and fueling routine - that combined with a pace slightly faster than last week's and many more hills out on the scenic country roads above Glasgow; all in all, it was another enjoyable long run.

Thursday 4 February 2010

Running Log: Thursday, February 4 2010

Maryhill Rd -> Garscube Estate (with Stephen) -> Maryhill Rd -> St. George X -> Great Western -> Byres -> Highburgh -> Clarence -> Crow -> Garscube Estate - Maryhill Rd (with Stephen and Joe)

13.4 miles in 1:30, average pace 6:45/mile
Splits: 7.27, 7.17, 7.03, 7.08, 6.48, 6.35, 6.27, 6.24, 5.52, 5.55, 6.00, 7.17, 7.02, 7.37/pace

Notes: evening run at club training night, 5 degrees (41 F), having warmed up a bit after sunset, and with the wind dying down, I would have been comfortable with fewer layers; it was good to get more miles in, both easing in and cooling down by running to and from club; the club run itself was a progression run per usual Thursday night, very casual start with some quicker miles thrown in at the end, just to get the heart rate up; I felt very comfortable again with the longish run - almost makes me want to squeeze in a spring marathon! alas, maybe a half will do.

Tuesday 2 February 2010

Running Log: Tuesday, February 2 2010

Fergus Hill Circuits x 6

4.3 miles in 28:00, average pace 6:30/mile
Splits: 6.42, 6.35, 6.30, 6.19, 6.30/pace

Notes: evening run, temperature dropped to 0 degrees (32 F); more casual with the circuits again tonight since last night's session was a harder effort.

Monday 1 February 2010

Running Log: Monday, February 1 2010

Kelvinside Gardens -> Queen Margaret -> Great Western -> Crow Rd -> Clarence Dr -> Highburgh -> Byres Rd -> Queen Margaret

5 miles in 29:00, average pace 5:48/mile
Splits: 5.50, 5.50, 5.41, 5.54, 5.44
+ 3 pick-ups of 350 meters, average pace of 4:40/mile
+ 0.75 mile cool-down

Notes: drizzly evening run, 4 degrees (39 F); felt good out there, lots of pop in the legs; switching to minimalist low-mileage training, as well as to minimalist trainers, has definitely helped cultivate a high-cadence, mid-foot striking gait (all the rage these days in the popular press!); I think I will incorporate the short "pick-ups" more at the end of runs as a "sharpener," perhaps even making an entire workout out of them to alternate with the hill circuit sessions; Lydiard, after all, recommends such a strategy, i.e. alternating days of hill circuits with days of pick-ups along a gradual down-hill grade (which I confess, my 350 meter reps are along such a grade); one must be reminded that Lydiard is unequivocally of a high-mileage training philosophy - something that I am falling well short of this year; last year's January total was 269 miles; this year's only 95; oh the joys and responsibilities of fatherhood!

Sunday 31 January 2010

Running Log: Sunday, January 31 2010

Week Total: 32.3 miles
Month Total: 95.7 miles
Year Total: 95.7 miles

Saturday 30 January 2010

Running Log: Saturday, January 30 2010

-> Botanic Gardens -> Cleveden Rd -> Dawsholm Park -> Garscube Estate loop -> Maryhill Rd -> Milngavie Rd -> footpath past the Rangers training grounds -> Allander toll -> turn around and back-track to Cleveden Rd -> Dorchester Ave -> Great Western Rd -> Maryhill Rd (with Gavin, Clyde, & John)

18.3 miles in 2:13, average pace 7:16/mile
Splits: 7.07, 7.14, 7.15, 7.34, 7.27, 7.35, 7.28, 7.35, 7.23, 7.29, 7.20, 7.06, 7.18, 7.34, 7.05, 7.04, 6.41, 6.48, 6.50/pace

Notes: crisp, clear early morning at -2 degrees (29 F), the sun felt great when it came up; passed by Gavin's to meet but was 2 minutes late and he had already set off (in his defense, he didn't know I was coming!); after waiting 5 minutes to be sure, I set off on my own; miraculously, as I was winding through Dawsholm park (about 3 miles into the run), I heard the booming voice of a Scotsman and looked back to see three figures running in the near light of morning - Gavin and two mates who had joined him; the pace was gentle and the miles were less cumbersome having company; although I hadn't run more than 10-11 miles in months, I had zero issues strength-wise or fuel-wise, which was a pleasant surprise.

Thursday 28 January 2010

Running Log: Thursday, January 28 2010

Maryhill Rd -> Great Western -> Queen Margaret -> Fergus Hill Circuits x 5

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

2.4 mile loop in 13:04, average pace 5:27/mile
Splits: 5.23, 5.33, 5.25/pace
2.6 mile circuits in 16.55, average pace 6:30/mile
Splits: 6.33, 6.30, 6.08/pace

Notes: evening run, 7 degrees (45 F) with moderate west wind; felt good for the circuits this time but I also eased the effort on them to start; upon finishing the circuits, I considered doing another 2.4 mile tempo loop (since my legs had some spring left, surprisingly) but decided to be conservative since my lower back pain lingers - though the hip pain has gone; I am keenly aware of a lack of preparation time between now and XC Nationals at Falkirk, especially with my lack of base miles over the past six months.

Tuesday 26 January 2010

Running Log: Tuesday, January 26 2010

Maryhill Rd -> St. George Rd. -> Woodlands -> Gibson -> University -> Highburgh -> Clarence -> Crow -> Bearsden Rd -> Garscube Estate -> Maryhill Rd. -> Queen Margaret Dr. -> Kelvinside Gardens

9 miles in 55:20, average pace 6:09/mile
Splits: 6.11, 6.12, 6.20, 6.08, 6.07, 6.16, 6.09, 6.02, 5.56

Notes: evening run, a calm and humid 6 degrees (43 F); as somewhat of a surprise, I've found that I really like running in the city when it's dark (good thing I'm living in Glasgow and it's January!); the only problem with this sort of running is that it needs must be on hard pavements (under the street lamps), which is not as forgiving for my hip; my hip felt a tad achy and tender to start, so I tried not to set off too hot and did more of a walk/jog post-run; felt better as I went, all the way through - a quite comfortable pace; the real injury-check will be seeing how it feels tomorrow morning; I might even have to bother with some stretching tonight.

Sunday 24 January 2010

Running Log: Sunday, January 24 2009

Week Total: 22.5
Month Total: 63.4
Year Total: 63.4

Saturday 23 January 2010

Running Log: Saturday, January 23 2010

Notes: I jinxed myself by commenting on how last year I was on the cusp of injury. It turns out that I was this year as well, even though I had no indication of it - not the slightest niggle, not at any point during last night's run. I felt some muscle fatigue (and a back ache from holding a baby all day!), but nothing indicative of injury. Upon waking up in the middle of the night, however, I stepped out of bed to the distinctive grab and sting of tendon pain in my right hip - precisely the same pain that took me out of the game for a good chunk of last year. When I felt this twinge last year, I proceeded to go out for an easy morning run anyway, thinking it would just loosen up. It didn't. So this year, even though I had scheduled a two hour morning run with Athole, I am resting for a minimum of three days, perhaps a week, before attempting to run. Possible causes of the injury, which I believe to be gluteus medius tendinopathy, are a strained and tight lower back and/or a tight IT band that is referring pain to the gluteus medius - both of these physical conditions possibly exacerbated by an absence of warming up, cooling down, and stretching - though in the past, these activities didn't seem to make much difference. Ultimately, I must have a biomechanical imbalance somewhere that leads to the recurrence of tightness and tendon pain in my right leg, whether it be the plantar fascia, achilles, it band, piriformis, or gluteus medius. Let us hope this already dull running blog doesn't become an even more dull injury status report.

Friday 22 January 2010

Running Log: Friday, January 22 2010

Maryhill Rd -> Garscube Estate -> Bearsden Rd -> Lock 27 -> Crow Rd -> Great Western Rd -> Queen Margaret Dr -> Fergus Dr

6 miles in 37:45, average pace 6:17/mile
Splits: 6.26, 6.14, 6.13, 6.17, 6.21, 6.15

Notes: calm, foggy evening, 4 degrees (39 F); legs were really feeling yesterday's hill circuits, even after taking them a bit slower; still managed a pace faster than the 6:30's I intended to run; hopefully I will be recovered enough to do a couple longer runs this weekend.

Thursday 21 January 2010

Running Log: Thursday, January 21 2010

Fergus Hill Circuits x 7

4.1 miles in 26:30, average pace 6:28/mile
Splits: 6.33, 6.28, 6.36, 6.17

Notes: evening run, 4 degrees (39 F) but with a stiff and cold east wind, which I had to run straight into during the uphill segments; didn't focus as much on foot-speed tonight since I wanted to be able to do at least 6 circuits; for those who haven't been up Fergus or Oban Drive, it is a stout hill (as far a city streets go), rising 150 feet in about 400 meters - i.e. an average gradient of 12.5% - perfect for Arthur Lydiard's hill circuit training. A true Lydiard hill circuit entails powerful, upright strides for the uphill climb, focusing not on forward speed but on quick, upward-powering strides (no hunching over!); secondly, a brief (1-3 minute) relaxed jog around the flat summit; thirdly, a fairly rapid downhill descent, focusing on moving one's feet as quickly as possible with short, crisp strides (no over-striding!); finally, a 100-200 meter wind sprint on flat terrain at the bottom of the hill, before beginning the next circuit. These circuits are very efficient at developing power and foot-speed. Lydiard recommended doing hill circuits during the training block immediately following high-mileage aerobic training, as a means of transitioning into the intense speedwork training block.

Wednesday 20 January 2010

Running Log: Wednesday, January 20 2010

Maryhill Rd -> Great Western Rd -> Crow Rd -> Clarence Dr -> Highburgh -> Byres Rd -> Queen Margaret Dr

6.5 miles in 38:45, average pace 5:57/mile
Splits: 5.56, 6.08, 5.56, 5.42, 5.59, 6.08, 5.53/pace

Notes: another nice evening run, 3 degrees (37 F) but with a chilly north wind; the last 2 miles were a bit less comfortable, probably b/c I had started out faster from the gun; definitely not in the kind of shape I was in mid-November, but feeling good about where I'm at; this time last year I was doing far more mileage and speed sessions, but I was also on the cusp of an injury that wouldn't get sorted until June (let's try to avoid that again this year!).

Monday 18 January 2010

Running Log: Monday, January 18 2010

Queen Margaret Dr -> Great Western Rd -> Crow Rd -> Clarence Dr -> Highburgh -> University Ave -> Bank St -> Belmont St -> Wilton St

5.9 miles in 35:45, average pace 6:07/mile
Splits: 6.20, 6.06, 5.53, 6.04, 6.03, 6.15/pace

Notes: mild evening run, 3 degrees (37 F) but very calm and humid; felt relaxed and in control tonight; hills on Clarence, University, and Belmont slowed the pace a bit, but otherwise sharp.

Sunday 17 January 2010

Running Log: Sunday, January 17 2010

Maryhill Fire Station -> Canal -> Westerton Rail -> Maxwell Ave -> Canniesburn Rd -> Drymen Rd -> Stockiemuir -> Milngavie Rd -> Maryhill Rd

11.5 miles in 1:14:15, average pace 6:27/mile
Splits: 6.36, 6.25, 6.23, 6.45, 6.25, 6.36, 6.11, 6.19, 6.16, 6.35, 6.29, 6.42/pace

Notes: beautiful spring-like morning, partly sunny and 7 degrees (45 F); bit dead-legged today, planned long run along Canal, but surprised to find it very icy still; definitely don't have my long run chops - may be time to focus on increased mileage.

Week Total: 21.8 miles
Month Total: 40.9 miles
Year Total: 40.9 miles

Saturday 16 January 2010

Running Log: Saturday, January 16 2010

Maryhill Rd -> Great Western Rd -> Queen Margaret Dr -> Fergus Hill Circuits x 3

Total 4.25 miles in 24:30, average pace 5:45/mile

Splits on 2.4 mile loop: 5.25, 5.28, 5.40/pace
Splits on hill circuits: 6.13, 6.05/pace

Notes: afternoon run, weather warm and overcast at 7 degrees (45 F)! felt great on opening loop, but moving right into the hill circuits brought on the pain; my goal is to do this workout with 7 hill circuits and another 2.4 mile loop at half-marathon pace after the hill circuits.

Thursday 14 January 2010

Running Log: Thursday, January 14 2010

Maryhill Rd -> Garscube Estate -> Bearsden Road -> Lock 27 -> Crow Road -> Great Western Rd -> Queen Margaret Drive -> Fergus Drive

6 miles in 36:30, average pace 6:05/mile
Splits: 6.15, 6.13, 6.09, 5.57, 6.00, 5.56


Notes: evening run on slushy snow; overdressed out of habit (a warm, calm 1 degree); case of the eponymous runner's trots at Lock 27; still jet-lagged and adjusting to my first days home alone with baby Isla, so not feeling very sharp

Sunday 10 January 2010

Running Log: Sunday, January 10 2010

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

7 miles in 43:45, average pace 6:15/mile
Splits: 6.35, 6.26, 6.22, 6.13, 6.10, 6.13, 5.54

Week Total: 14 miles (+ 2:00 skiing)
Month Total: 19.1 miles
Year Total: 19.1 miles

*last run in the Americas for a while; back to Scotland tomorrow!

Saturday 9 January 2010

Minnesota Winter

Running Log: Friday, January 8 2010

Cross Country Skiing

2 hours moderate effort over Theo Wirth Trails and Cedar Lake

Wednesday 6 January 2010

Running Log: Wednesday, January 6 2010

Ottawa Avenue Hill Reps x 7 (snow and ice for added resistance training)

3 miles in 18:45, average pace 6:15/mile
Splits: 6.16, 6.15, 6.15

Monday 4 January 2010

Running Log: Monday, January 4 2010

Cedar Lake and back

4 miles in 23:30, average pace 5:52/mile (terrible underfoot conditions, making it hard to compare paces)

Sunday 3 January 2010

Running Log: Sunday, January 3 2010

Cross Country Skiing

45 minute moderate effort on Theo Wirth trails

Week Total: 21.5 miles
Month Total: 5.1 miles
Year Total: 5.1 miles

Saturday 2 January 2010

Running Log: Saturday, January 2 2010

Treadmill

5 minutes at 6:30 pace; 5 minutes at 6:15 pace; 10 minutes at 5:55 pace; 5 minutes at 5:35 pace; 5 minutes at 5:20 pace

Total: 5.1 miles in 30:00, average pace 5:53/mile

* coldest day of the year so far, hitting -35 C