Week Total: 32.3 miles
Month Total: 95.7 miles
Year Total: 95.7 miles
Spine Race 2020
3 years ago
Sunday 31 January 2010
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.
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.
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.
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
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.
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.
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!).
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.
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
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.
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
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!
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
Running Log: Friday, January 8 2010
Cross Country Skiing
2 hours moderate effort over Theo Wirth Trails and Cedar Lake
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
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)
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
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