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

Running Log: Wednesday, July 29 2009

Kelvingrove Loop

6.2 miles in 42:25, average pace 6:50/mile
Splits: 7.16, 6.51, 6.45, 6.41, 6.39, 6.58
Average Heart Rate: 144 bpm

Running Log: Tuesday, July 28 2009

Garscube Estate, Dawsholm loops, Canal-Great Western loop (w/ Gavin), Kelvin loop:

18 miles in 2:04:20, average pace 6:54/mile
Splits: 6.32, 6.57, 7.04, 6.52, 6.50, 7.06, 7.13, 6.42, 6.32, 6.48, 6.51, 6.59, 6.49, 6.55, 7.00, 6.54, 6.57, 7.17
Average Heart Rate: 150 bpm

Running Log: Monday, July 27 2009

Kelvin Loop

5 miles in 37:00, average pace 7:25/mile
Splits: 7.39, 7.00, 6.38, 8.30, 7.00
Average Heart Rate: 137 bpm

Running Log: Sunday, July 26 2009

Garscube Estate-Kelvin Loop

7 miles in 47:30, average pace 6.47/mile
Splits: 7.20, 6.30, 6.57, 6.59, 6.40, 6.40, 6.20
Average Heart Rate: 143 bpm

Week Total: 43.5 miles
Month Total: 156.2 miles
Year Total: 1346.6 miles

Running Log: Saturday, July 25 2009

Round Arran Relay

Garscube Team:
South 1 - Athole, South 2 - Euan, South 3 - John, North 1 - Joe, North 2 - Me, North 3 - Alex
Everyone finished 2nd place on their leg of the relay, and Garscube was 2nd place team overall.

1.5 mile warm-up
10.5 miles race in 1:01:15, average pace 5:50/mile
Splits: 5.20, 5.30, 5.30, 5.35, 5.38, 5.38, 5. 40, 6.33, 6.55, 6.49, 5.00/pace
(note: 2.5 miles of strenuous ascent from 7.5 to 10.0, before a downhill finish)

Total: 12 miles

Running Log: Friday, July 24 2009

Kelvin Loop:

4.0 miles in 28:00, average pace 7:00/mile
Splits: 7.14, 6.45, 6.48, 7.14
Average Heart Rate: 139 bpm

Running Log: Thursday, July 23 2009

Garscube Club 5 mile Race:

3 miles warm-up
5 miles (5.02 by my watch, but who's counting!) in 27:00, average pace 5:23/mile *
Splits: 5.14, 5.27, 5.24, 5.26, 5.22
Average Heart Rate: 176 bpm
Total: 8 miles (plus 16 miles on the bike in transit)

*8 seconds faster than last year's race; quite controlled; good indication of fitness despite more missed training and fewer miles this summer

Running Log: Wednesday, July 21 2009

Garscube estate-Kelvingrove loop: 8.2 miles in 55:00, average pace 6:42/mile

Splits: 6.58, 6.47, 6.41, 6.52, 6.26, 6.41, 6.42, 7.00
Average Heart Rate: 150 bpm

Running Log: Monday, July 20 2009

Kelvin Loop: easy, recovery run on gutted quadriceps

4.3 miles in 29:30, average pace 7:00/mile
Splits: 7.09, 6.58, 6.52, 7.03
Average Heart Rate: 142 bpm

Running Log: Sunday, July 19 2009

Fell-Running in the Ochils (east of Stirling), with Mark, Andrea, Euan, John, Marco, and Thomas.

A side view of the initial climb out of the village of Alva, which is also the hill used in the Alva highland games fell run. Almost 400 meters of ascent in 1.25 kilometers!


Total: 10 miles (or thereabouts) in 2 hours (or thereabouts).

Hard running. The hardest I have ever done by far. Scotland's fell running is not to be taken lightly. Where else would this be considered runnable terrain? Indeed, is scrambling on all fours on the way up and flailing out of control on the way down considered running? The object is the same - moving quickly and efficiently over the surface of land without external mechanical aid - so I am all about it!

Week Total: 40.3 miles
Month Total: 112.7 miles
Year Total: 1303.1 miles

Running Log: Saturday, July 18 2009

Garscube Grass Reps (Barefoot Run: post-run the grounds-keeper told me they just put a bunch of chemicals on the grass!)

3 miles (6.48, 6.43, 7.03)
10 x diagonals (smaller pitch: 115 meter sprint, 50 meter jog = 1 mile at 5.53)
4 miles (6.56, 6.36, 6.15, 5.46)

Total: 8 miles in 52:00, average pace 6:30/mile

Running Log: Thursday, July 16 2009

Garscube club training: pack run around the West End with John and Alex

8.5 miles in 53:00, average pace 6.14/mile
Splits: 6.55, 6.40, 6.00, 6.15, 6.21, 5.47, 5.48, 6.45, 5.40/pace
Average Heart Rate: 162 bpm

Running Log: Wednesday, July 15 2009

Lunchtime Training Group

1.25 mile warm-up, average pace 7.00/mile
5.2 mile tempo run in 29:10, average pace 5.36/mile*
1.35 mile warm-down, average pace 7.30/mile

Total: 7.8 miles in 48:30, average pace 6.16/mile
Average Heart Rate: 161 bpm (173 bpm on tempo)

*Accidentally ran a short-cut, taking .23 miles off the course. Course record is 30:50, I believe. 5.36/pace over the full distance comes to 30:27, so the record is within my reach - just have to run the full course next time!