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

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

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

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

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)

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)

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

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

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!

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

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

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)

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

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)

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

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

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

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)

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)

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)

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

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)

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)

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.

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)

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)

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