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)
Welcome Back to Down the Backstretch
8 months ago
Friday, 23 July 2010
Thursday, 22 July 2010
Running Log: Thursday, July 22 2010
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!)
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!)
Wednesday, 21 July 2010
Running Log: Wednesday, July 21 2010
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)
10 miles in 1:06, average pace 6:35/mile (140 bpm, 67% working HR)
Tuesday, 20 July 2010
Running Log: Tuesday, July 20 2010
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)
9.8 miles easy in 1:08, average pace 6:57/mile (149 bpm, 73% working HR)
Sunday, 18 July 2010
Running Log: Sunday, July 18 2010
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
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
Saturday, 17 July 2010
Running Log: Saturday, July 17 2010
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)
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)
Friday, 16 July 2010
Running Log: Friday, July 16 2010
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.
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.
Thursday, 15 July 2010
Running Log: Thursday, July 15 2010
-> 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
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
Wednesday, 14 July 2010
Running Log: Wednesday, July 14 2010
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.
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.
Tuesday, 13 July 2010
Running Log: Tuesday, July 13 2010
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
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
Monday, 12 July 2010
Running Log: Monday, July 12 2010
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%.
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%.
Sunday, 11 July 2010
Running Log: Sunday, July 11 2010
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:
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:
Saturday, 10 July 2010
Running Log: Saturday, July 10 2010
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)
17 miles in 2:03, average pace 7:14/mile (average HR 134 bpm)
Friday, 9 July 2010
Running Log: Friday, July 9 2010
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)
4.3 miles easy in 28:00, average pace 6:28/mile (avg HR 140 bpm)
Thursday, 8 July 2010
Running Log: Thursday, July 8 2010
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)
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)
Wednesday, 7 July 2010
Running Log: Wednesday, July 7 2010
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
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
Tuesday, 6 July 2010
Running Log: Tuesday, July 6 2010
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
Sunday, 4 July 2010
Running Log: Sunday, July 4 2010
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
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
Saturday, 3 July 2010
Running Log: Saturday, July 3 2010
Fergus Hill Circuits x 8
6.2 miles (with warm-up and cool-down) in 42:30, average pace 6:50/mile
6.2 miles (with warm-up and cool-down) in 42:30, average pace 6:50/mile
Friday, 2 July 2010
Running Log: Friday, July 2 2010
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
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
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