Runner's Trots

Running Log: Sunday, October 3 2010

2010-10-04T12:17:00.000-07:00

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!

Running Log: Saturday, October 2 2010

2010-10-02T12:16:00.000-07:00

Canal out and back

3 miles, easy w/ 5 x short uphill strides

Running Log: Thursday, September 30 2010

2010-09-30T11:52:00.000-07:00

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

2010-09-28T13:32:00.000-07:00

Garscube Estate (around rugby pitch)

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

Running Log: Sunday, September 26 2010

2010-09-26T02:17:00.000-07:00

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

2010-09-24T13:09:00.001-07:00

Garscube Estate

1 mile, easy

plyometric drills

1 mile, easy

Running Log: Thursday, September 23 2010

2010-09-23T00:42:00.000-07:00

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

2010-09-22T03:24:00.000-07:00

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

2010-09-20T03:14:00.000-07:00

Canal -> River Kelvin -> Maryhill Rd

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

Running Log: Sunday, September 19 2010

2010-09-19T13:29:00.000-07:00

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

2010-09-18T13:26:00.000-07:00

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

2010-09-16T13:24:00.000-07:00

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

2010-09-15T13:35:00.000-07:00

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

2010-09-14T13:34:00.000-07:00

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

2010-09-12T06:37:00.000-07:00

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

2010-09-10T03:58:00.000-07:00

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

2010-09-09T03:57:00.000-07:00

Holyrood Park and Fells

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

Running Log: Wednesday, September 8 2010

2010-09-08T03:53:00.000-07:00

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

2010-09-07T03:50:00.000-07:00

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

2010-09-06T03:48:00.000-07:00

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

3 miles, easy

Running Log: Sunday, September 5 2010

2010-09-05T03:39:00.000-07:00

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

2010-09-04T03:36:00.000-07:00

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

2010-09-02T12:21:00.000-07:00

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

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

Running Log: Wednesday, September 1 2010

2010-09-01T14:25:00.000-07:00

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

Running Log: Tuesday, August 31 2010

2010-08-31T12:10:00.000-07:00

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

2010-08-29T05:21:00.000-07:00

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

2010-08-28T08:12:00.000-07:00

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

2010-08-27T04:48:00.000-07:00

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

2010-08-26T13:35:00.000-07:00

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

2010-08-25T12:40:00.000-07:00

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

2010-08-24T12:33:00.000-07:00

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

2010-08-23T12:45:00.000-07:00

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

2010-08-22T08:33:00.001-07:00

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

2010-08-21T08:29:00.000-07:00

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

2010-08-20T13:06:00.000-07:00

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

2010-08-19T13:00:00.000-07:00

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

2010-08-18T11:36:00.000-07:00

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

2010-08-17T03:55:00.000-07:00

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

2010-08-15T05:12:00.000-07:00

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

2010-08-14T11:32:00.000-07:00

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

2010-08-13T11:17:00.000-07:00

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

2010-08-12T11:11:00.000-07:00

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

2010-08-10T11:09:00.000-07:00

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

2010-08-09T01:09:00.000-07:00

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

2010-08-08T12:48:00.000-07:00

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

2010-08-07T14:43:00.000-07:00

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

2010-08-06T13:11:00.000-07:00

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

2010-08-04T09:33:00.000-07:00

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

2010-08-03T13:02:00.000-07:00

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

2010-08-02T10:58:00.000-07:00

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

2010-08-01T08:55:00.000-07:00

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

Running Log: Friday, July 30 2010

2010-07-30T12:23:00.000-07:00

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)

Running Log: Thursday, July 29 2010

2010-07-29T08:53:00.000-07:00

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)

Running Log: Wednesday, July 28 2010

2010-07-28T05:52:00.000-07:00

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.

Running Log: Tuesday, July 27 2010

2010-07-27T13:15:00.000-07:00

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 :(

Running Log: Sunday, July 25 2010

2010-07-25T13:24:00.000-07:00

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

Running Log: Saturday, July 24 2010

2010-07-24T03:04:00.000-07:00

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.

Running Log: Friday, July 23 2010

2010-07-23T03:12:00.000-07:00

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)

Running Log: Thursday, July 22 2010

2010-07-22T14:49:00.000-07:00

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!)

Running Log: Wednesday, July 21 2010

2010-07-21T11:37:00.000-07:00

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)

Running Log: Tuesday, July 20 2010

2010-07-20T15:51:00.000-07:00

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)

Running Log: Sunday, July 18 2010

2010-07-18T07:35:00.000-07:00

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

Running Log: Saturday, July 17 2010

2010-07-17T07:10:00.000-07:00

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)

Running Log: Friday, July 16 2010

2010-07-16T11:01:00.000-07:00

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.

Running Log: Thursday, July 15 2010

2010-07-15T13:36:00.000-07:00

-> 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

Running Log: Wednesday, July 14 2010

2010-07-14T11:42:00.000-07:00

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.

Running Log: Tuesday, July 13 2010

2010-07-13T13:22:00.000-07:00

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

Running Log: Monday, July 12 2010

2010-07-12T12:49:00.000-07:00

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%.

Running Log: Sunday, July 11 2010

2010-07-11T07:32:00.000-07:00

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:

Running Log: Saturday, July 10 2010

2010-07-10T09:00:00.000-07:00

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)

Running Log: Friday, July 9 2010

2010-07-09T13:59:00.000-07:00

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)

Running Log: Thursday, July 8 2010

2010-07-08T14:45:00.000-07:00

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)

Running Log: Wednesday, July 7 2010

2010-07-07T13:18:00.000-07:00

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

Running Log: Tuesday, July 6 2010

2010-07-06T13:23:00.000-07:00

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

Running Log: Sunday, July 4 2010

2010-07-04T08:25:00.000-07:00

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

Running Log: Saturday, July 3 2010

2010-07-03T05:03:00.000-07:00

Fergus Hill Circuits x 8

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

Running Log: Friday, July 2 2010

2010-07-02T10:13:00.000-07:00

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

Running Log: Wednesday, June 30 2010

2010-06-30T03:09:00.000-07:00

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

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

Running Log: Tuesday, June 29 2010

2010-06-29T12:31:00.000-07:00

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

Running Log: Sunday, June 27 2010

2010-06-27T06:14:00.000-07:00

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

Running Log: Saturday, June 26 2010

2010-06-26T14:04:00.000-07:00

Fergus Hill Circuits x 10

1.5 miles warm-up
6.0 miles hills

Running Log: Friday, June 25 2010

2010-06-25T14:02:00.000-07:00

River Kelvin -> Canal -> Maryhill Rd

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

Running Log: Thursday, June 24 2010

2010-06-24T13:35:00.000-07:00

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)

Running Log: Wednesday, June 23 2010

2010-06-23T03:51:00.000-07:00

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.

Running Log: Sunday, June 20 2010

2010-06-20T11:18:00.000-07:00

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

Running Log: Saturday, June 19 2010

2010-06-19T13:12:00.000-07:00

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

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

Running Log: Friday, June 18 2010

2010-06-18T13:08:00.000-07:00

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.

Running Log: Thursday, June 17 2010

2010-06-17T13:04:00.000-07:00

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

Running Log: Tuesday, June 15 2010

2010-06-15T13:34:00.001-07:00

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.

Running Log: Monday, June 14 2010

2010-06-14T13:30:00.000-07:00

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.

Running Log: Sunday, June 13 2010

2010-06-13T13:25:00.000-07:00

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

Running Log: Thursday, June 10 2010

2010-06-11T02:37:00.000-07:00

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

Running Log: Wednesday, June 9 2010

2010-06-09T10:23:00.000-07:00

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

Running Log: Monday, June 7 2010

2010-06-07T12:48:00.000-07:00

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)

Running Log: Sunday, June 6 2010

2010-06-06T12:44:00.000-07:00

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

Running Log: Friday, June 4 2010

2010-06-04T12:39:00.000-07:00

-> 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

Running Log: Thursday, June 3 2010

2010-06-03T12:35:00.000-07:00

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.

Running Log: Tuesday, June 1 2010

2010-06-01T12:18:00.000-07:00

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

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

Running Log: Sunday, May 30 2010

2010-05-30T08:50:00.000-07:00

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

Running Log: Saturday, May 29 2010

2010-05-29T04:48:00.000-07:00

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