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

Running Log: Tuesday, September 28 2010

Garscube Estate (around rugby pitch)

1 mile easy
5 x diagonals + plyometric drills
1 mile easy

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

Running Log: Friday, September 24 2010

Garscube Estate

1 mile, easy

plyometric drills

1 mile, easy

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

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

Running Log: Monday, September 20 2010

Canal -> River Kelvin -> Maryhill Rd

4 miles in 29:00, average pace 7:13/mile

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

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

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

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.

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

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

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

Running Log: Thursday, September 9 2010

Holyrood Park and Fells

13 miles in 1:30, average pace 7:00/mile

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)

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

Running Log: Monday, September 6 2010

Pitmilly West B&B -> Coastal Trail -> Pitmilly Farmhouse and back (with dog, Jack)

3 miles, easy

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

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

Running Log: Thursday, September 2 2010

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

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

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