Running Log: Sunday, September 6 2009

Kelvin river -> Garscube estate -> Canal -> Firhill -> Maryhill Rd -> Queen Margaret Dr (with John)

7.9 miles in 51:30, average pace 6.32/mile

Splits: 6.50, 7.00, 6.40, 6.30, 6.20, 6.10, 6.09, 6.39

Week Total: 39.6 miles

Month Total: 31.6 miles

Year Total: 1546.3 miles

Running Log: Saturday, September 5 2009

Canal -> Great Western Road -> Queen Margaret Drive

8.0 miles in 46:20, average pace 5:48/mile
Splits: 6.05, 5.51, 5.46, 5.46, 5.50, 5.46, 5.49, 5.29
(forgot heart rate monitor again!)

Running Log: Thursday, September 3 2009

Canal -> Kelvin river -> Fergus Hill Circuits x 8

7.7 miles in 51:15, average pace 6:40/mile
Splits: 6.48, 6.27, 6.31, 6.53, 6.48, 6.41, 6.30, 6.48

Running Log: Tuesday, September 1 2009

Garscube Jr.'s Training Night:

In an effort to meet the youth in the club (mostly 10-13 year-olds) and possibly take on a coaching role for one of the packs, I took part in their training session - a 'paarlauf'. I was surprised at how fast they ran and how hard they pushed. They started out the reps at what I judged to be 5.30/pace or faster! This pace slowed as the reps went on, but I couldn't help but notice the natural foot speed. If not for the strength of many years of running, I would have been left in the dust for certain.

5 miles in 31:30, average pace 6.15/mile (to and from Garscube estate)
3 miles (or so) of paarlauf, warm-up, drills, cool-down

Running Log: Monday, August 31 2009

Maryhill -> Canal -> Great Western Rd -> Queen Margaret Dr with John

8.0 miles in 51:30, average pace 6:25
Splits: 7.09, 6.50, 6.34, 6.14, 6.13, 6.07, 6.01, 6.22
Average Heart Rate: 157 bpm

Running Log: Saturday, August 29 2009

Canal -> Kelvin River -> Garscube Estate -> Canal -> Spier's Wharf -> Great Western Rd.

9.6 miles in 59:15, average pace 6:10/mile
Splits: 6.42, 6.33, 6.31, 6.28, 6.02, 5.59, 5.50, 5.58, 5.49, 5.48/pace
Average Heart Rate: 165 bpm

Week Total: 31.5 miles
August Total: 139 miles
Year Total: 1506.7 miles

Running Log: Thursday, August 27 2009

To Garscube club training -> Maryhill Rd -> Great Western Rd -> Crow Rd -> Garscube Estate:

9.3 miles in 57:15, average pace 6:10/mile
Splits: 6.24, 6.08, 6.34, 6.37, 6.30, 5.59, 6.02, 5.44, 5.53, 4.44/pace
Average Heart Rate: 162 bpm

Running Log: Tuesday, August 25 2009

Garscube Track Champs, Nethercraigs Track Complex

1500 meter run in 4:29 (1st place)
400 meter run in :58 (1st place)
warm up + strides and cool down

400 meter photo finish:

Running Log: Monday, August 24 2009

Lunchtime Training Group:

1.8 miles to Kelvingrove park, 7 x figure 8 hill loops in the park with Grant and Russell, 3.6 miles to Spier's wharf and along canal home

9.6 miles in 1:04:00, average pace 6.40/mile
Splits: 6.23, 6.40, 6.36, 6.57, 7.14, 7.09, 6.57, 6.30, 6.00, 6.06/pace
Average Heart Rate: 160 bpm

Running Log: Saturday, August 22 2009

Canal -> Great Western Rd -> Maryhill Rd

9.5 miles in 57:30, average pace 6:04/mile
Splits: 6.34, 6.14, 6.15, 6.03, 5.57, 5.56, 5.59, 5.57, 5.44, 5.57/pace
Average Heart Rate: 161 bpm

Week Total: 31.5 miles

Year Total: 1475.2 miles

Running Log: Thursday, August 20 2009

To Garscube training (in pouring rain) -> Milngavie Rd -> Mosshead -> Ski school -> Drymen Rd -> down Chesters hill -> Pendicle ->Canniesburn -> Maryhill Rd (with Mark and Stephen):

10 miles in 1:03:20, average pace 6.20/mile
Splits: 6.16, 6.20, 6.44, 6.38, 6.41, 6.26, 6.09, 6.07, 6.31, 5.32

Running Log: Tuesday, August 18 2009

Run home after dropping off rental car: 2 miles

Running Log: Monday, August 17 2009

Canal to Cadder and back:

10 miles in 1:02:00, average pace 6:12/mile

Running Log: Thursday, August 13 2009

Garscube - Kelvin loop: 7 miles (no time)

Week Total: 26.5 miles
Month Total: 68 miles
Year Total: 1443.7 miles

Running Log: Wednesday, August 12 2009

Kelvin - Clyde - Stockwell St. - George Square - Canal

9.0 miles in 1:00:00, average pace 6.40/mile
Splits: 6.51, 6.57, 6.32, 6.44, 6.26, 6.39, 6.38, 6.50, 6.35
Average Heart Rate: 148 bpm

Running Log: Tuesday, August 11

Canal - Westerton rail - Garscube estate - Kelvin river - Great Western w/ Gavin Harvie

10.5 miles in 1:12:30, average pace 6.54/mile
Splits: 7.11, 6.49, 6.50, 6.49, 7.30, 6.47, 6.47, 6.54, 6.45, 6.50, 6.38/pace
Average Heart Rate: 150 bpm

Running Log: Sunday, August 9 2009

Helensburgh Half-Marathon

10:00 warm-up
1:14:09 race time, average pace of 5.39/mile
20:00 cool-down

Splits: 5.28, 5.28, 5.35, 5.33, 5.43, 5.41, 5.45, 5.34, 5.51, 5.42, 5.48, 5.47, 5.35, :32

3rd place overall & 1st place team prize for Garscube (Stephen, Joe, and myself)

Week Total: 41.4
Month Total: 41.4
Year Total: 1417.2

Running Log: Saturday, August 8 2009

Kelvin Loop

4.2 miles in 29:00, average pace 6.54/mile
Splits: 7.09, 6.47, 6.54, 6.38, 7.35/pace
Average Heart Rate: 145 bpm

Running Log: Thursday, August 6 2009

Westerlands-Garscube-Kelvin loop w/ Stephen

7.5 miles in 53:00, average pace 7.03/mile
Splits: 7.16, 6.57, 6.57, 7.16, 7.15, 7.11, 6.51, 6.25/pace
Average Heart Rate: 144 bpm

Running Log: Wednesday, August 5 2009

After missing an entire week of training while the family was in town...ouch!

Lunchtime Training Group

Warm-up along canal: 4.2 miles in 28 minutes (6:40 pace)
Cut-down fartlek: 8:00 (:90 recovery), 6:00 (:90), 4:00 (:60), 3:00 (:60), 2:00 (:60), 1:00 (:60)
Cool-down along Kelvin: 4.5 miles in 31 minutes (6:53 pace)

Total: 13.7 miles in 90:00, average pace 6.34/mile