Running Log: Tuesday, July 14 2009

Garscube Grass Reps (Barefoot Run)

2 mile warm-up (6.16, 6.06)
.78 miles at 4.59/pace (.22 miles jog)
.78 miles at 4.55/pace (.22 miles jog)
.78 miles at 4.57/pace (.22 miles jog)
1 mile cool-down (6.15)

Total: 6 miles in 35:00, average pace 5:50/mile
Average Heart Rate: 158 bpm

Running Log: Sunday, July 12 2009

Kelvin river trail to Milngavie, return on Milngavie road: 13.1 miles in 1:32:30, average pace 7:03/mile.
Splits: 6.59, 6.36, 6.57, 7.23, 8.08, 8.30, 7.06 (miles 4-8 really overgrown), 6.50, 6.36, 6.24, 6.39, 6.46, 7.02
Average Heart Rate: 151 bpm

Week Total: 44.4 miles
Month Total: 72.4 miles
Year Total: 1262.8 miles

Running Log: Saturday, July 11 2009

Canal to Great Western loop: 8 miles in 48:50, average pace 6:06/mile
Splits: 6.49, 6.15, 6.14, 6.02, 6.00, 5.53, 5.50, 5.48
Average Heart Rate: 159 bpm

Running Log: Friday, July 10 2009

3 mile warm-up on Kelvin loop, Fergus Hill Circuits (up Oban Drive, down Fergus Drive) x 5, 1 mile cool-down

Total: 6.5 miles in 42:50, average pace 6:35/mile
Splits: 6.52, 6.22, 6.45, 6.26, 6.36, 6.23, 6.51/pace
Average Heart Rate: 149 bpm

Running Log: Thursday July 9 2009

Garscube training with Mark, John, and Stephen: 8.7 miles in 55:20, average pace 6:20/mile

Splits (2.5 miles to Garscube: 6.55, 6.30, 6.13/pace; 6.2 mile loop: 7.15, 6.28, 6.13, 6.02, 5.49, 5.59, 5.09/pace)
Average Heart Rate: 157 bpm

Running Log: Wednesday, July 8 2009

Garscube Estate-Kelvingrove loop: 8.1 miles in 54:00, average pace 6:40/mile
Splits: 6.58, 6.39, 6.46, 6.46, 6.32, 6.29, 6.26, 6.56

Running Log: Sunday, July 5 2009

Canal to Stables and back: 13 miles in 1:25:45, average pace 6:37/mile
Splits: 7.04, 6.49, 6.46, 6.52, 6.46, 6.38, 6.39, 6.31, 6.28, 6.26, 6.26, 6.24, 6.18

Week Total: 34.7 miles
June Total: 123.8 miles
Year Total: 1218.4 miles

Running Log: Saturday, July 4 2009

Grass Reps: another installment of Barefoot Saturdays

2 mile warm-up (splits: 6.22, 6.07) and form drills
15 x diagonal sprints (approx. 140 meters) with 65 meter jog interval (splits: 5.38, 5.40)
1 mile cool-down (6.45)

Total: 5.0 miles in 30:30, average pace 6.06/mile

Running Log: Thursday, July 2 2009

Garscube club session: 5.9 miles in 38:00, average pace 6:31/mile (w/ Joe, Stephen, John, Euan).

Splits: 7.30, 6.49, 6.34, 6.44, 5.54, 5.23

Running Log: Wednesday, July 1 2009

Kelvin Loop: 4.1 miles in 27:00, average pace 6.33/mile

Splits: 6.59, 7.02, 6.23, 5.57

Running Log: Tuesday, June 30 2009

Fergus Hill Reps:

3 mile warm-up on Kelvin loop (6.52, 6.38, 7.08)
Hills x 8 (7.32, 7.46, 7.33) - warm day, sluggish body, approximately :30/mile slower than last week
1 mile cool-down (7.06)

Total: 6.7 miles in 48:00, average pace of 7.10/mile

Running Log: Sunday June 28 2009

Garscube estate loop: 6.5 miles in 43:00, average pace of 6:38/mile

Splits: 7.00, 6.39, 6.42, 6.51, 6.16, 6.36, 6.18/pace

Week Total: 34.8
Month Total: 117.1
Year Total: 1,183.7

Running Log: Saturday, June 27 2009

Grass Reps *

2 mile warm-up at 6.35 pace, form drills (high knees, butt kicks, high skips, bounding, side steps).
8 x 400 (62, 64, 64, 65, 63, 64, 63, 62) with 200 meter jog rest.
1 mile cool-down at 6.45 pace.

6 miles total
Barefoot: the only way to do speed work

*the "400 meter" reps are likely somewhere between 386 and 402 meters (see comments regarding the limited accuracy of the Garmin reading)

Campsie Fells, Dumgoyne

A beautiful Friday. Let's go for a walk! A drive to the Campsie Fells, park at Glengoyne distillery, and turn the dogs loose...
...and then leash them quickly. With Jack, we will only make that mistake once.
Ridiculously pastoral. Classic Scotland. Our hill-of-the-day: the distinctive, diminutive, but never depressive Dumgoyne.
Oh, look at the wee lambs! They grow up so fast these days.

Dumgoyne is surprisingly steep. Much steeper than it looks from this angle.
Britt and her bump. The mini Melbinger loves hill-walking!
Meta-dog - aka Crab Cakes - has been in our charge for 6 weeks now. She may be small, but boy can she scamper up those hills.
Ladies first...
Jack Black, maxin' and relaxin'. "Can't we just live here guys?"
Looking back towards Loch Lomond.

Warm day. Glad we finally made it.And you can't have a dog blog without the tongue-shot:
"Shiny Happy Puppies in the Grass..."
"Throw Your Love Around. Puppies, Puppies..."

What a view, 360 degrees:

Running Log: Thursday, June 25 2009

Garscube club training session: Milngavie Country Loop

9.4 miles in 58.40, average pace 6.14/mile (w/ Alex, John, & Stephen)

Splits: 7.13, 6.43, 6.17, 6.22, 6.18 (hilly), 6.27 (hilly), 5.44, 5.47, 5.37, 5.33/pace

Running Log: Tuesday, June 23 2009

Kelvin loop warm-up: 3 miles (7.07, 6.45, 7.01)

Fergus Hill Reps x 8 (150 foot climb in 300 meters, ca. 15% grade - i.e. steep) w/ downhill jog recovery

Cool down: 1 mile (7.05)

Total: 6.7 miles, average pace 7.00/mile

Running Log: Monday, June 22 2009

Time to revitalize my running life after an untimely layoff...

Garscube Estate loop: 6.2 miles in 40:00, average pace 6:27/mile

B.O.W.O.W.

Beer of the Week:

Jennings' "Sneck Lifter" was my preferred cask ale on our winter Lake District excursion - dark brown and viscous, wonderful hazelnut and mocha malt with a clean floral and sherry bitterness on the finish.

Whisky of the Week:

On our trip to the Cairngorms, I enjoyed a Dalwhinnie 15-year (not too far from its source) - a grassy, smooth sweetness transitioning to a more rugged highland smokiness. Very aromatic, with honey, heather, vanilla.

Happy Burns Night All Ye Haggis Fed Rustics

B.O.W.W.O.W.

Beer of the Week:
"Wildcat," a dark amber ESB from Cairngorm brewery at 5.1% ABV. "Wildcat" is heavy with sweet caramel and roasted malts (scotch ale in tendency) with a light bitterness and berries coming through in the finish.

Whisky of the Week:
"Benromach" 12-year, another Speyside Whisky (in the town of Forres), has a bitter-root and floral quality. This smoother, more delicate character lets the herbaceous qualities stand out. The finish is soft and woody.