3.4 miles easy

After a Wii Fit muscle workout on Wednesday morning, a left leg injury came on during the course of the day, but although I spent most of Wednesday and Thursday limping around, I was fairly confident of being able to run again by Friday. By the late afternoon I did indeed seem to have recovered enough to try a few easy miles around my usual West End route. 3.37 miles in 24:28, average pace 7:16/mile, HR 140.

Pace splits (ave. HR): 7:43 (130), 7:13 (140), 6:56 (147), 7:04 (147)
HR zones: 3.3%, 36.1%, 60.6%, 0%, 0%

5.9 miles moderate, 3.2 miles steady

Took advantage of the improved conditions by trying my Dorchester Avenue route in the afternoon, extended to Garscube Road to add some distance after some low-mileage weeks and avoid roads I thought would still be dangerous to run on. 5.94 miles in 39:04, average pace 6:35/mile, HR 161.

Pace splits (ave. HR): 6:57 (149), 6:32 (158), 6:30 (159), 6:30 (164), 6:26 (165), 6:34 (171)
HR zones: 1.4%, 1.2%, 35.2%, 62.2%, 0%

In the evening I ran a loop of the old club 5-mile course from Bearsden Asda, intending to take it easy but picking it up a bit towards the end. Chest strap might have been loose again as the HR figures look highly dubious and should certainly not have been decreasing. 3.21 miles in 22:55, average pace 7:08/mile, HR 163.

Pace splits (ave. HR): 7:33 (167), 7:11 (164), 6:47 (159), 6:38 (153)
HR zones: 0.4%, 0.7%, 30.0%, 64.8%, 4.1%

3.4 miles slow

Ran the usual shorter West End route with Natasha, starting via Maryhill Road where it was easier to run. 3.41 miles in 29:16, average pace 8:35/mile, HR 126.

Pace splits (ave. HR): 8:50 (120), 8:29 (130), 8:31 (129), 8:25 (128)
HR zones: 10.5%, 84.9%, 4.2%, 0.5%, 0%

7.4 miles moderate

With the roads once again too dangerous to run on, I used my cross-country spikes for a run up Baird's Brae and along the canal to the gate just before Lock 27. They were absolutely fine on the packed snow and there were only a couple of uneven spots. 7.44 miles in 49:20, average pace 6:38/mile, HR 159.

Pace splits (ave. HR): 7:15 (139), 6:23 (155), 6:19 (159), 6:41 (159), 6:38 (165), 6:27 (167), 6:35 (167), 6:52 (161)
HR zones: 1.5%, 2.8%, 40.9%, 54.8%, 0%
Weekly total: 22 miles

3.7 miles slow

Went out in the morning with Natasha to run our Hyndland Road route in reverse. It had just started to rain and after we passed Kelvingrove Art Gallery the pavement became dangerous, so we had to slow down significantly and cut the route short by heading up Church Street and Byres Road, finishing via Napiershall Street. 3.68 miles in 32:10, average pace 8:45/mile, HR 131.

Pace splits (ave. HR): 8:35 (131), 8:23 (131), 9:05 (130), 9:01 (134)
HR zones: 5.8%, 75.0%, 18.4%, 0.9%, 0%

3.4 miles moderate

Ran my usual short West End loop of 3.36 miles in 22:28, average pace 6:41/mile, HR 152.

Pace splits (ave. HR): 7:14 (139), 6:41 (151), 6:14 (163), 6:23 (168)
HR zones: 3.3%, 10.1%, 56.2%, 30.4%, 0%

4.8 miles steady

Ran a loop of St George's Road, Cleveden Road, Winton Drive and Grovepark Street at a comfortable pace in something like -9 although it was OK underfoot. Started feeling vaguely unwell part of the way round, probably due to hunger. Finished the 4.76 miles in 33:00, average pace 6:56/mile, HR 152.

Pace splits (ave. HR): 7:13 (139), 7:03 (150), 6:45 (154), 6:57 (159), 6:40 (159)
HR zones: 2.5%, 2.6%, 80.7%, 14.2%, 0%

3.2 miles moderate

Thought I'd better drag myself out for a few miles in sub-zero temperatures while the underfoot conditions weren't too bad, although I didn't have much time. Ran a loop of St George's Road and Queen Margaret Drive to finish on Grovepark Street. 3.16 miles in 20:46, average pace 6:34/mile, HR 155.

Pace splits (ave. HR): 6:48 (140), 6:40 (159), 6:19 (167), 6:05 (166)
HR zones: 2.1%, 15.5%, 35.5%, 47.0%, 0%

3.3 miles slow, 6.6 miles moderate

Went out before lunch for our usual shorter West End route except via Nansen Street to avoid some icy cobbles. 3.34 miles in 28:16, average pace 8:28/mile, HR 139. Chest strap might have been loose again as the HR readings look a bit high, or it might have had something to do with the cold.

Pace splits (ave. HR): 8:56 (147), 8:18 (134), 8:07 (140), 8:40 (126)
HR zones: 9.3%, 45.1%, 38.4%, 7.2%, 0%

In the afternoon I tried out the cross-country spikes on a run up Baird's Brae and along the canal to Lambhill Bridge. The last quarter-mile or so up to the bridge was uneven and tough on the ankles, but otherwise it went fine, and I could see on the way back from my earlier footprints that my stride had lengthened as I had got used to the conditions. 6.56 miles in 43:47, average pace 6:41/mile, HR 163. The sub-zero temperatures might account for the high HR readings as it didn't feel like I was working particularly hard.

Pace splits (ave. HR): 7:03 (160), 6:26 (164), 6:37 (163), 6:33 (165), 6:35 (165), 6:41 (164), 6:53 (160)
HR zones: 0.4%, 0.5%, 12.3%, 86.8%, 0%
Weekly total: 20 miles

4.7 miles slow

Ran the usual Hyndland Road loop with Natasha, 4.68 miles in 40:05, average pace 8:34/mile, HR 139. An elderly pedestrian at the Hyndland Road shops called us idiots, probably on account of the conditions.

Pace splits (ave. HR): 8:35 (134), 8:33 (134), 8:19 (146), 8:41 (141), 8:46 (140)
HR zones: 2.5%, 49.5%, 47.9%, 0%, 0%

5.2 miles slow

Went out with Natasha for our usual Hyndland Road loop, this time via Shakespeare Street to add around half a mile. Finished the 5.17 miles in 45:03, average pace 8:43/mile, HR 126.

Pace splits (ave. HR): 8:50 (122), 8:44 (123), 8:43 (131), 8:33 (129), 8:39 (127), 9:24 (122)
HR zones: 14.3%, 81.4%, 4.3%, 0%, 0%

5.1 miles slow, 5.9 miles steady

Went out for a run before lunch with Natasha, meeting up with Meggan at Kelvinbridge and following our Hyndland Road and Dumbarton Road route, returning via Woodlands Road. 5.08 miles in 46:16. HR readings seem unlikely, chest strap may have been loose.

HR zones: 3.5%, 28.4%, 53.0%, 14.9%, 0.2%

In the afternoon I ran a loop of Dorchester Avenue, starting via Maryhill Road to avoid the worst underfoot conditions and finishing via Queen Margaret Drive and Grovepark Street. 5.86 miles in 42:05, average pace 7:11/mile, HR 156.

Pace splits (ave. HR): 7:51 (152), 7:16 (157), 7:12 (158), 6:58 (154), 7:04 (157), 6:39 (157)
HR zones: 0.7%, 0.8%, 80.4%, 18.1%, 0%
Weekly total: 26 miles

4.8 miles moderate

Took advantage of the improved conditions for a relatively fast-paced run on the same route as yesterday evening but extended via Cleveden Road and Winton Drive. 4.81 miles in 31:16, average pace 6:30/mile, HR 155.

Pace splits (ave. HR): 6:47 (134), 6:35 (155), 6:19 (161), 6:30 (164), 6:15 (163)
HR zones: 2.7%, 12.3%, 36.1%, 48.9%, 0%

3.2 miles moderate

Went out for a few miles in the evening, staying on roads which had thawed out for the most part. Ran a loop of St George's Road, Great Western Road, Queen Margaret Drive and Grovepark Street. Finished the 3.19 miles in 20:40, average pace 6:29/mile, HR 152.

Pace splits (ave. HR): 6:48 (139), 6:28 (156), 6:18 (161), 5:47 (163)
HR zones: 2.2%, 14.3%, 59.5%, 24.0%, 0%

6.8 miles easy

Decided I'd better brave the conditions and get a few miles in, so I ran up Baird's Brae and along the canal, wearing my trail shoes. It was OK underfoot if I stayed at the side of the towpath. The most dangerous bits were just before and after every bridge. The aqueduct was also very slippy and I fell a couple of times. Came off the canal and headed down Dorchester Avenue, back along Great Western Road, up Queen Margaret Drive and down Garscube Road to Grovepark Street. I was able to run on the road for the most part. Finished the 6.75 miles in 51:09, average pace 7:35/mile, HR 152.

Pace splits (ave. HR): 8:27 (142), 7:32 (153), 7:59 (149), 7:37 (150), 6:58 (157), 7:19 (158), 7:05 (156)
HR zones: 1.1%, 3.3%, 85.7%, 9.8%, 0%

3.4 miles slow, 5.9 miles steady

Went out in the morning with Natasha for our usual West End route. The main roads weren't too bad and I got on OK in the Vomeros. Finished the 3.37 miles in 28:45, average pace 8:33/mile, HR 126.

Pace splits (ave. HR): 8:57 (119), 8:26 (131), 8:10 (127), 8:44 (129)
HR zones: 12.7%, 87.3%, 0%, 0%, 0%

In the afternoon I ran the Dorchester Avenue loop in the Lunarglide 2, starting via St George's Road and finishing on Grovepark Street to avoid the worst of the snow. Fell once on Great Western Road while I was switching from road to pavement to avoid traffic. 5.89 miles in 40:35, average pace 6:54/mile, HR 158.

Pace splits (ave. HR): 6:59 (141), 6:55 (158), 6:42 (161), 7:08 (162), 6:55 (162), 6:41 (163)
HR zones: 1.4%, 4.9%, 45.1%, 48.6%, 0%
Weekly total: 24 miles

7 miles easy

Ran the old 7-mile loop via Garscube Estate except starting off via Maryhill Road again. Wore the Inov8s. Due to rush hour traffic I had to stick to the pavements, and running in the snow was so difficult that by the time I got to Dawsholm Road I was thinking of just walking back home. The road beside the Vet School had been cleared of snow so I managed to make up some time there, and my average pace really started to drop along Great Western Road as I was able to run on the road for the most part. Finished the 7.01 miles in 53:49, average pace 7:41/mile, HR 145.

Pace splits (ave. HR): 8:09 (132), 8:09 (139), 7:57 (141), 7:52 (147), 7:40 (146), 7:08 (153), 6:51 (159)
HR zones: 1.9%, 20.7%, 71.3%, 6.1%, 0%

3.4 miles easy

Went out for another run in the snow, this time in the Vomeros. I ran my usual West End route via Shakespeare Street and Napiershall Street except starting via Maryhill Road to avoid a tricky cobbled hill. Finished the 3.43 miles in 25:33, average pace 7:27/mile, HR 140.

Pace splits (ave. HR): 7:56 (132), 7:15 (139), 7:12 (143), 7:26 (151)
HR zones: 4.1%, 39.0%, 56.9%, 0%, 0%

2 miles easy, 2 miles steady

Ran through the snow over Keppochhill Road to Springburn Tesco and back. Quite a bit faster on the return journey.

2 miles in 14:48, average pace 7:23/mile, HR 148
Pace splits (ave. HR): 7:50 (142), 6:56 (156)
HR zones: 3.9%, 10.8%, 74.0%, 11.3%, 0%

1.99 miles in 13:48, average pace 6:55/mile, HR 153
Pace splits (ave. HR): 7:11 (149), 6:40 (158)
HR zones: 2.8%, 4.3%, 80.0%, 12.9%, 0%

Dunbartonshire XC Championships

I had finally decided to take part as there was a reasonable chance of a team prize and I was determined to exorcise the memory of last year's disaster. I was also quite looking forward to racing in the snow and felt like I was in decent shape. This year I went for trail shoes as I thought the spikes had been partly to blame for my trouble with the steep embankment. As we ran around the football pitch on the first lap I noticed that the ground was frozen underneath the snow and fairly uneven. Without sure footing I seemed to be having to work quite a bit harder. The course had been shortened by removing the section I had struggled with last year, but there was still a long, steep climb where I was almost reduced to walking pace. On the second lap I was overtaken here several times in quick succession. As I started to get the hang of the conditions later in the lap, I made up some ground and eventually managed to win a couple of places back. Finished 20th overall and 3rd for Garscube in 33:14 for what was probably around 5.25 miles, 6:20/mile average. We were second team.

Weekly total: 19 miles

5.2 miles tempo

The Thursday session was supposed to be 2x2 miles tempo around Jordanhill. With the Dunbartonshire XC on Saturday, I only ran a single loop and eased off during the second mile, mainly because the street lights were out along most of Southbrae Drive. It turned out that I was the only one of the fast pack who would be taking part in the race.

1.5 miles in 12:45, average pace 8:31/mile, HR 136
Pace splits (ave. HR): 8:35 (137), 8:24 (134)
HR zones: 3.0%, 64.1%, 32.9%, 0%, 0%

1.96 miles in 11:40, average pace 5:57/mile, HR 167
Pace splits (ave. HR): 5:51 (163), 6:03 (172)
HR zones: 0%, 3.6%, 7.7%, 88.7%, 0%

1.78 miles in 15:09, average pace 8:32/mile, HR 137
Pace splits (ave. HR): 8:48 (137), 8:10 (138)
HR zones: 0%, 62.0%, 38.0%, 0%, 0%

Mixed reps

The club session in freezing conditions started off with 12 1-minute reps after a long warm-up (0.82 miles) when we ran across Maryhill Road from Garscube Estate and to the end of the business park. The recovery was 45 seconds.

2.33 miles in 12:09, average pace 5:13/mile, HR 160
HR zones: 0.8%, 10.7%, 23.0%, 63.0%, 2.5%

After a 0.98-mile slow warm-down all the way to the hill beside the Vet School, we were supposed to do 6 short hill reps with a walk recovery, but Natasha and I bailed out after 3 due to injury concerns.

0.29 miles in 1:44, average pace 5:56/mile, HR 132
HR zones: 20.2%, 39.4%, 37.5%, 2.9%, 0%

4.3 miles steady

Ran a single lap of the old club 5-mile championship course, starting at Bearsden Asda. At the end of the loop I continued all the way down Rannoch Drive and back up Milngavie Road to add just over a mile. 4.3 miles in 29:18, average pace 6:49/mile, HR 158.

Pace splits (ave. HR): 7:12 (148), 7:00 (156), 6:41 (161), 6:29 (162), 6:27 (171)
HR zones: 1.3%, 1.6%, 56.4%, 40.7%, 0%

6.6 miles tempo

The club session was a run of nearly 7 miles with a 5K tempo stretch. I gave the Onitsuka Tiger Tai Chi a try. We headed down Maryhill Road and started the tempo section at the top of Queen Margaret Drive, continuing along Great Western Road, down Clarence Drive and up Crow Road. It was hard work to hang on to the fast pack as we reached Botanic Gardens but I was getting on OK in the shoes and may have recorded my fastest single mile for a Thursday night club run. The pack had fragmented by the time we reached Hyndland Road and I ended up fourth out of the six, with the leaders not too far ahead, but going down Clarence Drive I noticed my right foot was making more of a slapping sound, and by Crow Road I could feel a serious blister coming on, which slowed me down a bit. We stopped to regroup just before Anniesland Cross and ran back up to Garscube Estate. I restarted the Garmin for this section. Wasn't able to do any more running this week on account of the blister.

5.14 miles in 32:09, average pace 6:16/mile, HR 165
Pace splits (ave. HR): 6:58 (148), 6:57 (155), 5:46 (170), 5:37 (176), 5:59 (180), 6:30 (179)
HR zones: 1.0%, 3.2%, 38.6%, 47.0%, 10.2%

1.43 miles in 11:55, average pace 8:20/mile, HR 149
Pace splits (ave. HR): 8:44 (151), 7:23 (145)
HR zones: 0%, 6.6%, 86.2%, 7.3%, 0%
Weekly total: 13 miles

4.3 miles slow

Went out in the evening with Natasha for a run down North Woodside Road, down Great Western Road and through the underpasses, up Maitland Street and around Port Dundas Business Park before heading back under the M8 and up Garscube Road. Finished the 4.31 miles in 37:02, average pace 8:36/mile, HR 131.

Pace splits (ave. HR): 8:26 (129), 8:30 (131), 9:09 (132), 8:23 (131), 8:18 (132)
HR zones: 3.4%, 95.4%, 1.3%, 0%, 0%

2.5 miles moderate

Got up early to embark on a programme of core strengthening using Wii Fit. In the evening, I only had time for a quick loop of Queen Margaret Drive. Wore the adiZero Tempo and noticed a blister later on. 2.49 miles in 16:28, average pace 6:37/mile, HR 146.

Pace splits (ave. HR): 6:47 (140), 6:31 (149), 6:31 (152)
HR zones: 2.8%, 13.7%, 83.5%, 0%, 0%

3.4 miles slow, 9.4 miles steady

In the morning I ran the same route as yesterday with Natasha, 3.38 miles in 27:38, average pace 8:10/mile, HR 126.

Pace splits (ave. HR): 8:27 (121), 7:58 (128), 8:06 (129), 8:06 (129)
HR zones: 7.2%, 92.8%, 0%, 0%, 0%

In the afternoon I ran up the canal as far as Farm Bridge, following the footpath under the bridge and crossing back over the road. Finished the 9.39 miles in 1:04:53, average pace 6:55/mile, HR 149.

Pace splits (ave. HR): 7:17 (133), 7:02 (145), 6:58 (145), 6:51 (149), 7:00 (150), 6:48 (154), 6:49 (154), 6:58 (153), 6:42 (155), 6:21 (157)
HR zones: 2.8%, 13.7%, 83.5%, 0%, 0%
Weekly total: 26 miles

3.4 miles

I took a break on Thursday and Friday on account of tired legs, not helped by 7 races in the previous 8 weekends. On Saturday afternoon I gave the Onitsuka Tiger Tai Chi a try on my usual West End route to see if they could handle a faster pace. I could feel the difference straight away and I made it to Garscube Road inside 55 seconds. The first mile went by just inside 6:30 without any difficulty so I picked it up running down Shakespeare Street and managed each of the next two miles inside 6 minutes. The only disadvantage to the shoes was that cornering was slightly trickier than usual. Finished the 3.37 miles in 20:38, average pace 6:07/mile, HR 161.

Pace splits (ave. HR): 6:29 (149), 5:55 (164), 5:59 (169), 6:04 (171)
HR zones: 1.6%, 2.9%, 25.4%, 70.1%, 0%

4.6 miles slow

With heavy legs from Tuesday's medium reps, I ran a loop of Hyndland Road, Dumbarton Road and Charing Cross with Natasha. 4.64 miles in 39:51, average pace 8:35/mile, HR 124.

Pace splits (ave. HR): 8:33 (125), 8:39 (124), 8:32 (121), 8:40 (126), 8:33 (126)
HR zones: 22.8%, 76.2%, 1.0%, 0%, 0%

Medium reps

The club schedule had a "mixed session" but it turned out to be 800m reps around the winter warm-up trail. I wished I had brought the Onitsuka Tiger Tai Chi to try them out for speed, but I was wearing the LunarGlide 2 instead. The fast pack was heavily depleted, as usual for a Tuesday session.

0.48 miles in 2:49, pace 5:50/mile, HR 148
HR zones: 7.7%, 6.5%, 68.0%, 17.8%, 0%
0.48 miles in 2:44, pace 5:40/mile, HR 154
HR zones: 7.9%, 6.1%, 23.8%, 62.2%, 0%
0.48 miles in 2:40, pace 5:31/mile, HR 158
HR zones: 7.5%, 6.9%, 15.0%, 70.6%, 0%
0.47 miles in 2:37, pace 5:32/mile, HR 162
HR zones: 7.0%, 5.1%, 11.5%, 76.4%, 0%
0.49 miles in 2:36, pace 5:21/mile, HR 165
HR zones: 4.5%, 5.8%, 10.9%, 78.8%, 0%
0.48 miles in 2:35, pace 5:24/mile, HR 168
HR zones: 3.2%, 5.8%, 7.1%, 77.4%, 6.5%

Also ran a total of 1.92 miles as the warm-up and warm-down.

3.4 miles slow, 7.6 miles steady

Went out in the morning with Natasha for our usual West End route. Wore the Onitsuka Tiger Tai Chi. 3.36 miles in 27:17, average pace 8:06/mile, HR 123.

Pace splits (ave. HR): 8:21 (121), 8:05 (123), 7:57 (124), 7:57 (127)
HR zones: 22.4%, 77.6%, 0%, 0%, 0%

In the afternoon I ran up to Canniesburn Toll, down to Anniesland Cross and back home via North Woodside Road. Distance was 7.58 miles, time 52:02 for a 6:52/mile average, HR 148.

Pace splits (ave. HR): 7:20 (128), 6:58 (140), 6:40 (146), 6:47 (152), 6:39 (155), 6:52 (157), 6:42 (156), 7:00 (156)
HR zones: 1.7%, 20.2%, 73.9%, 4.2%, 0%
Weekly total: 32 miles

Glasgow University 5 Mile Road Race

Didn't feel like taking part at all and decided to base my decision on whether the top gate had been opened. For once, it had. There were also mats laid out at the start and finish for chip timing, giving the whole event a very professional feel. I should probably have had more of a warm-up than the jog from the car park up to the gate and back and didn't feel very fast when the race started, although on Temple Road I finally got moving and started overtaking a few people, in the process moving up a place into third for Garscube. I lost some ground and a few places going downhill on Dawsholm Road, and as we reached Maryhill Road I was overtaken for a while by Marco. I was even at risk of dropping into fifth at the start of the second lap, but on the climb up to the top gate I managed to move clear of the small pack we were running with and set about trying to whittle down the gap to Gavyn in second. Somebody who had stopped at the end of Temple Road dropped back into the race as Gavyn passed and ran alongside him all the way to Maryhill Road, so I lost any advantage I may have had and didn't make up much ground before the finish. Crossed the line in 28:28, 12 seconds up on last year, third for Garscube, 23rd overall and apparently third M40. Average pace was 5:42/mile if the distance was accurate. Felt like I should have done better but I may also be over-raced.

5.6 miles easy

The club session was an easy run up Milngavie Road, over Mosshead Road and back down Drymen Road and Maryhill Road. I was slightly late in setting off and it took me the first mile to catch up. Distance was 5.60 miles, time 40:45 for a 7:16/mile average, HR 144.

Pace splits (ave. HR): 7:00 (142), 7:32 (139), 7:34 (148), 7:11 (147), 7:12 (143), 7:05 (148)
HR zones: 0.7%, 17.4%, 82.0%, 0%, 0%

4.4 miles hard

Anticipating an easy club run on Thursday night, I wore the adiZero Tempo for a quicker run via Shakespeare Street and Cleveden Drive. Finished the 4.35 miles in 26:50, average pace 6:10/mile, HR 161.

Pace splits (ave. HR): 6:34 (143), 6:08 (159), 6:09 (166), 5:59 (172), 5:42 (175)
HR zones: 2.5%, 2.5%, 35.8%, 59.3%, 0%

5.1 miles slow

Dodged the club fartlek session and instead gave the Onitsuka Tiger Tai Chi another try on a run via Hyndland Road and Dumbarton road with Natasha, meeting Meggan at Kelvinbridge and returning home via Woodlands Road. 5.07 miles in 46:25.

HR zones: 17.7%, 79.1%, 3.2%, 0%, 0%

4.5 miles slow, 8.8 miles steady

Went out in the morning with Natasha for a few slow miles to try out the Asics Onitsuka Tiger Tai Chi as a running shoe. Route was via Kelvingrove Park and Yorkhill and along the river. Seemed to go OK. Finished the 4.45 miles in 38:42.

HR zones: 31.7%, 68.3%, 0%, 0%, 0%

In the afternoon I tried an old loop of Auchinairn via Woodhill Road. I was picking it up on the way back down Springburn Road to try to get close to 60 minutes when a passer-by stopped me to ask various running-related questions. Finished the 8.75 miles in 1:01:04, average pace 6:59/mile, HR 147.

Pace splits (ave. HR): 7:28 (129), 7:05 (144), 6:51 (151), 6:50 (154), 6:55 (152), 7:03 (152), 7:09 (149), 6:46 (150), 6:44 (148)
HR zones: 1.8%, 11.8%, 84.4%, 2.0%, 0%
Weekly total: 36 miles

Allan Scally relay

I wasn't feeling in racing condition by any means, but the club wasn't particularly well represented so I thought there would be nothing to lose by taking part. The weather was ideal and I volunteered for the second leg, after Joe. I wore the adiZero Mana. We were in 9th place when I took over and although I felt better than I had expected, I was overtaken after about two minutes by runners from Glasgow University and Corstorphine. I anticipated losing more places but it was a further 6 minutes before a Dundee Hawkhill runner passed me. With no mile markers it was hard to tell how I was running, and I felt quite slow, especially with the others disappearing into the distance, but I did seem to be gaining on another runner from Glasgow University and moved back into 11th place about halfway round. I finished in 27:25 which was 49 seconds better than last year and the second fastest time for Garscube on the day. Average pace for 4.81 miles was 5:42/mile (or 5:40/mile for the official distance of 4.84 miles), so not too bad a racing performance. The team was 12th overall. As this was the final relay of the season, I achieved my goal of maintaining my A team place (when we didn't have a comparable Vets' team).

7.2 miles steady

The club session was a 50-minute out-and-back along Great Western Road. With the final relay of the season at the weekend, and still feeling fatigued from Saturday's cross-country and Tuesday's hill reps, I intended to take it fairly easy. The rest of the fast pack had similar plans and we had only made it to the bus stop at the retail park by the time we had to turn around. They all disappeared into the distance, however, while I remained at the back with no intention of picking up the pace and didn't overtake anybody until after Anniesland Cross. Didn't feel too great. Finished the 7.22 miles in 50:11, average pace 6:57/mile, HR 152.

Pace splits (ave. HR): 7:22 (140), 6:57 (146), 6:45 (151), 6:38 (157), 6:58 (157), 7:06 (155), 6:58 (161), 6:39 (156)
HR zones: 0.5%, 4.3%, 83.1%, 12.0%, 0%

5.1 miles easy

Went out wearing my new rain jacket for a loop of Cowcaddens and Winton Drive, although the rain turned out not to be that serious. Legs sore after the hill reps. Finished the 5.10 miles in 37:28, average pace 7:21/mile, HR 140.

Pace splits (ave. HR): 7:40 (128), 7:16 (142), 7:20 (144), 7:19 (145), 7:09 (144)
HR zones: 2.0%, 28.5%, 69.4%, 0%, 0%

Hill reps

Had a rest day on Monday due to general fatigue and by Tuesday I was ready for the club's scheduled hill reps session, which turned out to be at Westerton as I had hoped. We ran 6 loops of Crarae Avenue and Murrayfield Drive, 2.69 miles, plus 2.47 miles total warm-up and warm-down.

HR zones: 0.7%, 27.3%, 37.6%, 31.9%, 2.4%

6.9 miles steady

Ran the 7-mile route via Garscube Estate which I haven't tried in a while, aiming for a comfortable pace just inside 7-minute miles. Finished the 6.93 miles in 48:10, average pace 6:57/mile, HR 144.

Pace splits (ave. HR): 7:16 (138), 7:01 (144), 6:42 (143), 7:07 (144), 6:54 (143), 6:52 (148), 6:48 (147)
HR zones: 1.3%, 15.7%, 83.0%, 0%, 0%
Weekly total: 25 miles

National XC Relays

There had been heavy rain towards the end of the week, but the weather on Saturday was much better, and the course at Cumbernauld was far less chewed up than it could have been. I had parked in a residential street near the course which turned out to be quite a popular option. The Garscube tent had just been put up by the time I got there and didn't look bad at all. I was on the second leg for the Vets' team, taking over from John Bell. We were 33 seconds behind our A team at that point and it didn't help that I lost a second or two pushing through a crowd of runners waiting at the changeover. I had decided on the trail shoes as the course was heavy in places, and set off quite fast. Climbing the first long hill, I could see our A team runner in the distance and he seemed impossibly far ahead, so I wondered if I would catch him at all. I was making up or losing a place here and there, but I noticed that occasionally somebody would overtake me at speed, only for me to go past them again shortly afterwards, which was fairly odd. After the last long climb I was definitely making up ground on our A team runner and passed him on the next downhill, between a couple of trees with a view of the finish, although there were still a few hundred metres and another sharp hill to go. I finished in 14:57, 46 seconds up on last year, and felt quite satisfied with my performance, particularly in beating 15 minutes.

Our 5-second lead over our A team didn't last very long, and although it had seemed we were in contention for a Vets' prize, it looked like not all the Vets' teams had marked their numbers accordingly and we had actually been 4th after my leg, ending up 5th. I was third fastest for Garscube on the day. Also jogged the mile to the school and back to get changed.

Average pace: 5:49/mile (for 2.57 miles)

5.4 miles steady

The scheduled club session was an easy run before Saturday's cross-country, which suited me fine as my left hip was causing a few problems. The route was a simple loop of Anniesland Cross and Queen Margaret Drive. Distance came out at 5.41 miles, time 38:34, average pace 7:10/mile, HR 150.

Pace splits (ave. HR): 8:04 (145), 7:21 (142), 7:02 (148), 7:01 (152), 6:41 (158), 6:17 (161)
HR zones: 1.0%, 4.3%, 84.9%, 9.8%, 0%

4 miles slow

Went out in the evening with Natasha for her route up and down the hills in the city centre. GPS trail needed a lot of repair work on account of the tall buildings but it was about 4 miles in 34:47.

HR zones: 39.3%, 59.6%, 1.1%, 0%, 0%

3.8 miles easy

Felt a bit beaten up after Sunday's run so went on an easy loop of Milngavie Station from Bearsden Asda, 3.79 miles in 28:09, average pace 7:26/mile, HR 136.

Pace splits (ave. HR): 7:45 (128), 7:27 (138), 7:23 (136), 7:03 (142)
HR zones: 4.2%, 64.8%, 31.0%, 0%, 0%

11.6 miles steady

Ran up to Lennoxtown to collect the car, heading down to Cowcaddens at first to add an extra mile, then following the canal all the way to Hungryside Bridge. Wore the LunarGlide 2. It started raining just after Cadder and the road after Torrance was quite hilly and didn't have much of a pavement in places, but I still managed some reasonable splits and finished well inside my planned average of 7:00/mile. Distance was 11.56 miles, time 1:18:50, average pace 6:49/mile, HR 153.

Pace splits (ave. HR): 7:15 (139), 6:42 (154), 6:40 (155), 6:59 (151), 6:54 (150), 6:53 (151), 6:51 (153), 6:40 (156), 6:50 (156), 6:43 (158), 6:39 (161), 6:43 (160)
HR zones: 0.7%, 4.4%, 84.2%, 10.7%, 0%
Weekly total: 34 miles

4.9 miles moderate

Went out in the morning for a few quick miles around the West End in the adiZero Tempo, same route as last Saturday afternoon. I had some incorrect HR readings in the second mile. This time the distance came out at 4.9 miles, time 32:34 for a 6:38/mile average, HR 154.

Pace splits (ave. HR): 6:56 (139), 6:25 (162), 6:52 (154), 6:36 (157), 6:23 (158)
HR zones: 2.3%, 8.0%, 67.8%, 21.9%, 0%

6.2 miles tempo

The fast pack was sent out a bit earlier than usual but their route to Canniesburn Toll was via the top gate, so I headed up Maryhill Road to join up with them there. This part was 0.9 miles in 6:40, average pace 7:25/mile, HR 136. HR zones: 7.8%, 54.0%, 38.2%, 0%, 0%. I got there first and walked back up Switchback Road. The rest of the route took us up Drymen Road to Stockiemuir Avenue. Unlike the others, I had a blank weekend coming up, so when I suddenly felt quite fit on Mosshead Road I decided to make the most of the session and started to pick up the pace, gradually at first. On Boclair Road I could see other packs in the distance and set off in pursuit down Rannoch Drive although I didn't quite manage to catch everybody by the time we got back to the gates. Finished the remaining 5.32 miles in 34:43, average pace 6:32/mile, HR 161. Wore the LunarGlide 2.

Pace splits (ave. HR): 7:22 (143), 6:46 (158), 6:30 (157), 6:23 (172), 5:44 (178), 6:07 (177)
HR zones: 0.7%, 3.7%, 43.4%, 48.2%, 4.0%

3.3 miles easy

Went out in the evening for a few easy miles via Cowcaddens and Queen Margaret Drive. 3.28 miles in 24:30, average pace 7:29/mile, HR 136.

Pace splits (ave. HR): 7:44 (127), 7:20 (140), 7:28 (141), 7:07 (142)
HR zones: 3.5%, 53.9%, 42.6%, 0%, 0%

Long reps

The club session was long reps which suited me fine. It looks like the last time I took part was last November. Wore the LunarGlide 2. The session was 6x1K on the other side of Switchback Road, supposedly with a 5-minute turnaround although nobody seemed to be timing it. As usual for a Tuesday, the fast pack was somewhat depleted, so I had a longer recovery than I might otherwise have had. Felt nauseous during the last two reps. The roads were in poor condition and quite dangerous in the dark.

0.63 miles in 3:36, pace 5:44/mile, HR 160
HR zones: 6.0%, 1.9%, 15.3%, 76.9%, 0%
0.63 miles in 3:31, pace 5:37/mile, HR 163
HR zones: 7.6%, 1.9%, 9.0%, 81.5%, 0%
0.63 miles in 3:33, pace 5:41/mile, HR 167
HR zones: 4.7%, 4.2%, 6.1%, 85.0%, 0%
0.62 miles in 3:33, pace 5:43/mile, HR 167
HR zones: 4.2%, 4.2%, 7.5%, 84.0%, 0%
0.62 miles in 3:32, pace 5:42/mile, HR 169
HR zones: 4.2%, 3.3%, 8.5%, 80.2%, 3.8%
0.63 miles in 3:29, pace 5:33/mile, HR 171
HR zones: 0%, 7.7%, 4.8%, 48.3%, 39.2%

Warm-up was 0.54 miles, warm-down 0.9, total distance 5.18 miles.

3.2 miles easy

Ran a lap of the old club 5-mile championship course from Bearsden Asda. 3.21 miles in 23:55, average pace 7:27/mile, HR 146. HR readings look dubious, chest strap may have been too loose.

Pace splits (ave. HR): 7:58 (152), 7:23 (144), 7:07 (142), 6:58 (131)
HR zones: 0%, 22.4%, 70.9%, 6.8%, 0%

9.8 miles steady

Finally managed to drag myself out for a longer run in the late afternoon. Aiming for about 10 miles, I headed down towards Cowcaddens and along the canal as far as Dorchester Avenue, down Great Western Road and back onto the canal, this time as far as the fire station, and down Garscube Road to Grovepark Street. Distance was 9.84 miles, time 1:08:52 for a 7:00/mile average, HR 145.

Pace splits (ave. HR): 7:38 (130), 6:55 (141), 6:48 (144), 6:47 (145), 6:52 (146), 6:57 (150), 6:56 (148), 7:21 (153), 7:05 (148), 6:39 (151)
HR zones: 1.3%, 9.8%, 88.9%, 0%, 0%
Weekly total: 35 miles

West District XC Relays, 4.8 miles moderate

I wouldn't normally take part in the West District relays but they were at Rouken Glen this year. I was on the final leg for the Vets team and hoped we would be well ahead of the Seniors by that point as I wasn't looking forward to a race with Marco. I took both spikes and trail shoes along and decided to go with the trail shoes. The results showed later that at the start of my leg, we were third vets but only 10 seconds behind the leaders, and we had a 26-second advantage over the Garscube seniors. The course had been chewed up all afternoon and was quite heavy. I made up a few places early on and must have moved into second place at this point, although it was hard to tell whether the other runners were on the final leg or just their second lap. After a sharp right turn I could see Marco a comfortable distance behind, although at the same place on the second lap he was evidently a few seconds closer. By now I was battling a runner from Kirkintilloch Olympians with what I thought might be a Cambuslang Harriers veteran just in front, although it was hard to tell which teams were veterans and which weren't. I was able to maintain my pace OK and would most likely have been fine for another lap, but I couldn't run any faster and lost out along the home straight. It turned out that the Cambuslang Harriers veterans beat us by 5 seconds. I was however third fastest for Garscube on the day, after Joe and John. Time was 15:20, distance around 2.57 miles according to two independent GPS measurements, giving me a 5:58/mile average. Ran a slow lap afterwards to warm down.

After I got home I still seemed to have plenty in reserve so I went out for a run up Maryhill Road, down Shakespeare Street for a loop of Winton Drive and Cleveden Road, and back home up Shakespeare Street and down Garscube Road to Grovepark Street. Wore the adiZero Tempo. Finished the 4.82 miles in 31:43, average pace 6:34/mile, HR 162.

Pace splits (ave. HR): 7:05 (152), 6:20 (159), 6:32 (166), 6:35 (169), 6:17 (168)
HR zones: 1.4%, 0.6%, 28.6%, 69.4%, 0%

5.9 miles tempo

The club session was a run of about 6 miles down Crow Road and up Clarence Drive, Cleveden Road and Kelvindale Road, easing off for the last mile along Maryhill Road. We took it easy enough for the first few miles, with Saturday's race in mind, but sped up later on. It came out at 5.94 miles, time 40:41 for a 6:51/mile average, HR 162 although I think the chest strap was loose as some of the early readings were improbably high for such a slow pace.

Pace splits (ave. HR): 7:59 (158), 6:59 (160), 6:42 (158), 6:45 (162), 6:09 (173), 6:31 (165)
HR zones: 0.5%, 1.3%, 35.6%, 61.5%, 1.1%

5.1 miles steady

Went on an easier run via Cowcaddens, Cleveden Road, Winton Drive, Shakespeare Street and Garscube Road to Grovepark Street. 5.08 miles in 36:17, average pace 7:09/mile, HR 143.

Pace splits (ave. HR): 7:19 (128), 7:06 (143), 7:05 (148), 7:15 (147), 6:58 (149)
HR zones: 2.5%, 24.5%, 73.0%, 0%, 0%

5.1 miles fartlek

Needing to get some leg speed back I took part in the club fartlek session, which took us up Woodvale Avenue, down Boclair Road, through Bearsden Cross and down Drymen Road and Switchback Road to the top gate. Numbers were slightly down for a Tuesday session, possibly due to the early start, so we went out as a single large pack. The average pace was consequently quite slow so I made up for it by putting in a decent effort on the fast sections, recording a maximum HR of 190. Felt quite nauseous after reaching Canniesburn Road but I managed to recover enough for a final sprint along Switchback Road. Wore the LunarGlide 2 for speed, although the uneven pavements were dangerous in places and I was reminded that I don't normally do this type of session in the dark. Total distance was 5.11 miles.

HR zones: 8.3%, 49.6%, 19.7%, 16.8%, 5.6%

8.8 miles moderate

In the afternoon I tried an old route via Great Western Road, Lincoln Avenue, Danes Drive and Clarence Drive which I should normally be able to complete inside an hour. Noticed some hip pain on reaching Balshagray Avenue but it didn't seem too serious. Finished the 8.79 miles in 59:13, average pace 6:44/mile, HR 151.

Pace splits (ave. HR): 7:12 (129), 6:32 (148), 6:34 (148), 6:36 (153), 6:39 (155), 6:49 (157), 6:58 (158), 6:45 (156), 6:32 (158)
HR zones: 1.8%, 10.1%, 81.8%, 6.4%, 0%
Weekly total: 30 miles

McAndrew relay

Just like last year, I was on the last leg for our Veterans team. Conditions were damp and slightly windy. I decided to give the Newton Motus a try, to see if they worked out better than the adiZero Mana. By the time my leg rolled around we were about a minute behind the two leading vets teams, and a few seconds ahead of the A team. I tried to set off fast but wasn't sure exactly how well I was running as I had deliberately left the Garmin at home. Heading along Anniesland Road, just after Southbrae Drive, there was a pedestrian with the world's largest backpack blocking most of the pavement, apparently oblivious to the race in progress. I tried to attract his attention but eventually decided I could squeeze past him on the right, just as he finally noticed there was somebody behind him and moved to the right, with the result that I crashed right into him. It only cost me a couple of seconds and I was still inside 5:30 at the mile mark, although I only checked my watch after I had already crossed the railway bridge round the corner.

By this point I was gaining on the veteran from Ronhill Cambuslang but the leading Calderglen Harrier was out of sight. Although I was starting to flag a bit by now, I was also overtaking some third leg runners. I finally moved into second place among the Veterans teams on Southbrae Avenue just before the dip, and I finished in 18:08, 53 seconds up on 2009 but 17 seconds down on 2008, which was a fairly predictable but disappointing outcome, albeit the third fastest leg for Garscube on the day. I think I am still short of basic speed since the marathon. 3.25 miles in 18:08, average pace 5:35/mile. Some left hip pain later on but much less than the previous week.

6.1 miles easy

The club session was an easy run around the McAndrew course. This suited me as I noticed that I still seem to have tired legs from the marathon, even taking Tuesday's hill reps into account. Hip problem appears to be under control. 6.08 miles in 45:49 for a 7:32/mile average, HR 141.

Pace splits (ave. HR): 8:14 (127), 7:38 (135), 6:54 (147), 7:13 (149), 7:12 (148), 8:03 (141), 7:24 (136)
HR zones: 2.8%, 38.9%, 58.3%, 0%, 0%

3.92 miles slow

Ran down to Hyndland and back with Natasha, 3.92 miles in 34:23 for a 8:46/mile average, HR 119. Legs sore from the hill reps.

HR zones: 46.5%, 53.5%, 0%, 0%, 0%

Hill reps

The club session was hill reps which I thought might be worth a go, depending on where they were, but by the time I had got changed the others had disappeared along the warm-up trail. I headed down to Dawsholm Road and didn't see anybody, so I ran 10 hill reps of my own up Cleveden Road. It turned out the rest of the club had gone to Maryhill Park for the hill reps and were doing shuttle runs in Garscube Estate when I got back. My total distance was 4.84 miles.

HR zones: 22.9%, 44.4%, 27.3%, 5.3%, 0%

3.6 miles moderate

Ran from Toryglen Asda this time, over Prospecthill Road, along the road beside the new Victoria Infirmary, around the outside of Queen's Park and back. Wore the LunarGlide 2. Finished the 3.56 miles in 23:29, average pace 6:35/mile, HR 153.

Pace splits (ave. HR): 7:05 (140), 6:22 (154), 6:31 (163), 6:13 (161)
HR zones: 1.3%, 7.6%, 59.0%, 32.0%, 0%

6.1 miles steady

Struggling with a sore hip but I thought I'd be able to run through it. Wore the Vomeros for a run up Maryhill Road, onto the canal at the fire station, down to Lock 27 and back along Great Western Road. Seemed to go OK. 6.12 miles in 43:51, average pace 7:10/mile. Forgot chest strap.

Pace splits: 7:42, 7:04, 6:59, 7:11, 6:58, 7:40, 7:48
Weekly total: 28 miles

George Cummings relay

I was out on the third leg for a depleted A team. Wore the adiZero Mana as I couldn't decide on a preferred racing shoe. I set off with a gap of over 30 seconds in front and a few runners not too far behind. During the first mile, the footsteps behind me seemed to be getting closer all the time. I didn't look behind me, and after we turned off the main road and headed uphill, they disappeared. After a fast opening mile to take advantage of the downhills, the rest of the course was hard work, and I could only occasionally see a runner from Kilbarchan in the distance, although I did start to pass the odd backmarker. Without gaining or losing any places I finished in 14:26, which was the fastest time for Garscube on the day, and only 6 seconds down from 2008. We finished 13th overall. Left hip tightened up later on.

7.2 miles tempo

The club session was 2x2 miles tempo around Anniesland Road, Southbrae Drive and Crow Road. We jogged the 1.47 miles down to the start, although it didn't occur to me to start a new lap for the tempo section, so I had to work out my tempo splits later from the GPS trace. Ben wanted to run about 5:50 a mile, which I didn't think I'd be able to keep up with, but as we approached Southbrae Drive I found myself catching up and asked if it really was 5:50 pace, as the average shown by my Garmin was fairly meaningless since it included the jog down to the start. Sure enough, we went through the first mile in 5:49, and although I was starting to fall off the pace I managed the second in 5:51. The tempo section was slightly long and I ran the 2.08 miles in 12:10 for a decent 5:51/mile average. Total including the jog down from Garscube Estate was 3.55 miles in 23:31, average pace 6:38/mile, HR 153.

Pace splits (ave. HR): 7:47 (135), 6:42 (145), 5:49 (173), 5:52 (178)
HR zones: 4.3%, 29.3%, 20.3%, 45.6%, 0.6%

After a quarter-mile recovery I had intended to take the second half of the session slightly easier, and I was falling behind right from the start, but it came out much the same nonetheless - 12:17 for 2.09 miles, average pace 5:53/mile, HR 175.

Pace splits (ave. HR): 5:48 (171), 5:58 (179)
HR zones: 0%, 1.6%, 3.9%, 82.1%, 12.3%

Afterwards we jogged the 1.27 miles back to the bottom of the hill in Garscube Estate for 7.15 miles in total.

3.3 miles moderate

Ran a short loop of Cowcaddens and Queen Margaret Drive in the LunarGlide 2. Distance was 3.29 miles, time 21:31 for a 6:33/mile average, HR 152.

Pace splits (ave. HR): 6:41 (138), 6:34 (156), 6:30 (160), 6:10 (162)
HR zones: 3.1%, 8.9%, 60.0%, 28.0%, 0%

5.5 miles slow

Went out for a run in the evening with Natasha, up Maryhill Road to the pedestrian crossing before Garscube Estate and back again. 5.5 miles in 46:42, average pace 8:30/mile, HR 126.

Pace splits (ave. HR): 8:46 (123), 8:21 (126), 8:18 (126), 8:29 (127), 8:42 (128), 8:15 (126)
HR zones: 5.2%, 94.8%, 0%, 0%, 0%

3.2 miles slow

In an attempt to resuscitate my Garmin Forerunner 305, which could still connect to my PC OK, I tried to upgrade its firmware. This brought it back to life. I don't know whether simply charging it might also have been sufficient. Felt OK to try a few slow miles in the evening so I ran a single lap of the old club 5-mile course from Bearsden Asda, loosening up after a mile or so. 3.21 miles in 25:08, average pace 7:50/mile, HR 139.

Pace splits (ave. HR): 8:23 (131), 7:49 (144), 7:30 (144), 6:57 (140)
HR zones: 1.2%, 39.5%, 59.4%, 0%, 0%

Einstein-Marathon, Ulm

I had discovered on Saturday that the hotel only served breakfast from 8am on Sundays, which was no use to me with the race starting at 9am, so I had bought some supplies during the day and had a cereal bar, an energy bar and some orange juice as soon as I woke up. I jogged the mile or so to the Donauhalle, got changed out of my tracksuit and pinned a couple of energy gels to the inside of my shorts. The start was arranged into groups by time, and I evidently should have had a red ticket to get into the first (sub-3h) group, but I had only registered on Saturday and didn't know anything about this. The steward allowed me in anyway, probably because I was wearing a club vest.

Right from the start I tried to stick to a comfortable pace. The sun was shining in clear skies but there was a cool breeze. I noticed the runner with the 2:59 balloon was ahead of me so I wondered if maybe I'd started too far back. Right in front of me was a guy with earphones who was weaving in and out of the field and occasionally slowing down to look back for somebody, which was incredibly irritating, but as the field spread out he became less of a problem. I went through the first couple of kilometre markers in 4:05/km as we headed away from the city along the Danube, and I had soon passed the 2:59 pacemaker without noticing. I thought some of the people around me were breathing far too heavily so early in the race. After we crossed the river for the first time and headed back along a twisty road through the countryside towards Neu-Ulm, I stuck religiously to the racing line to save the odd second here and there, and was surprised that nobody else seemed to be doing this.

We reached Neu-Ulm and between 12 and 13km I started being overtaken, which was a bit of a surprise as so far I had run every kilometre no more than a couple of seconds outside my early pace. I suddenly noticed that the people overtaking me had race numbers with a pink background, indicating that they were taking part in the half-marathon. We headed back across the Danube into Ulm, where the route took me close to the hotel. There were a couple of streets here with cobbles which were very inconvenient for the Newton Distance S. Then we crossed back over the Danube - the third of eight such crossings - to run a few hundred metres further into Neu-Ulm before making a 180-degree turn. We then covered the same short stretch of road for the third time and headed along the riverbank. The route in the city centre was fairly tortuous, possibly for the benefit of spectators, and with a couple of hills on the Ulm side it didn't make for fast times. I went through 16km in around 1:06 which was still inside 6:40/mile.

The course split at 20km and most of the people around me turned out to be running the half marathon. The marathon course continued up the riverbank in the direction of the start, before reaching another 180-degree turn just after the halfway mark, where my time was around 1:27:30, and heading back on a parallel path. There was one last particularly steep climb towards the centre of Ulm and then we headed out along the river towards the countryside. With 10K to go I had expected to be starting to struggle but I was feeling fine. I thought of picking up the pace and running the remainder as if it was a straight 10K, but decided to save my energy just in case. The route became slightly tortuous again a few kilometres later as it took us uphill and around Wiblingen Abbey, but once I had got over that I tried lengthening my stride to see if I could pull away from the runner beside me. This only worked for a short distance before I decided I wouldn't be able to keep it up, and as I felt my pace slipping my attention turned to finishing inside 3 hours.

I thought that even if the final few kilometres went very badly, I would still be able to manage 8:00/mile, so every marker I passed inside 5:00 took me closer to this comfort zone, and by 39km I reckoned I was safe, with an outside chance of a PB. I made an effort to pick up the pace after 40km although there were a few more inconvenient twists and turns on the approach to the final river crossing, and again within the city centre. The cathedral was in sight and I tried to break into a sprint up the main street, but as I rounded the bend I saw I still had quite far to go and eased off slightly. I crossed the line in 2:57:09, 11 seconds outside the PB I set in Amsterdam in 2001, and availed myself of the free drinks (including beer), fruit and cakes. I had wondered at first why I hadn't been handed a goody bag of some sort, but it turned out you could just take anything you wanted from the numerous stalls that had been set up at the finish, in an area reserved for competitors. The results posted in the main square later said 2:57:10, but I discovered later that they had actually rounded up my chip time of 2:57:09.5, which I don't think is best practice. This gave me an average pace of 6:45/mile and I managed to run both halves inside 1:30, which was a first. I was 28th overall, 7th M40, and apparently the only Briton in the race.

The Newtons had placed most of the load on my calves, which were feeling pretty beaten up, while my quads were more or less fine, and I was able to walk about afterwards with hardly any trouble, even after sitting around in the hotel for a while.

Weekly total: 47 miles

5.5 miles steady

Went out for a few miles in Ulm, following a cycle path from the hotel down to the Danube, then along the Baden-Württemberg side of the river until I reached a convenient bridge at a power station where I crossed to the Bavaria side to run back. There were a couple of kilometre markers already in place for Sunday's marathon. I wore the LunarGlide 2 but was unable to gauge my pace properly as my Garmin Forerunner 305 appeared to have developed a fault en route to Germany and would switch itself off after about 2 seconds, immediately after the startup screen. No amount of soft or hard resets made any difference. It was vaguely possible that the unit had accidentally been switched on and the battery had discharged, but there was no battery warning and I hadn't brought the charger anyway. I just made do with the sports watch I had brought for the marathon and traced the route out later on gmap-pedometer.com. It came out at 5.45 miles, time 38:49 for a 7:07/mile average.

7.2 miles tempo

The club session was a tempo run around the McAndrew course, with a couple of miles at the start via Cowal Road and Dorchester Road to warm up. The others in the fast pack all had races this coming weekend so nobody was really pushing it. I gave the LunarGlide 2 another try and seemed to get on OK in them, although I haven't run far enough in them to be confident about using them for a marathon. Felt quite fit as we headed up to the top gate. I completed the 7.16 miles in 47:22, average pace 6:37/mile, HR 161.

Pace splits (ave. HR): 7:05 (151), 6:36 (156), 6:33 (156), 6:17 (162), 6:23 (167), 6:33 (167), 6:48 (171), 7:01 (158)
HR zones: 0.7%, 2.2%, 35.7%, 61.4%, 0%

3.3 miles easy

Ran a short loop of Cowcaddens and Queen Margaret Drive in the Vomeros this time, taking it easy. Finished the 3.26 miles in 24:04, average pace 7:23/mile, HR 140.

Pace splits (ave. HR): 7:34 (130), 7:16 (143), 7:15 (146), 7:30 (141)
HR zones: 3.1%, 37.5%, 59.3%, 0%, 0%

5.1 miles moderate

I used the terrible conditions on Monday evening as an excuse to have another day off. On Tuesday I ran the same route as last Wednesday in the LunarGlide 2. I noticed the first mile was quite fast which could have been attributable either to the shoes or the rest day. Eased off several times to keep my pace around 6:30/mile and got back home in 32:58 for 5.08 miles, average pace 6:29/mile, HR 153. This was about a minute faster than last week for significantly less effort, according to the HR zone statistics.

Pace splits (ave. HR): 6:38 (140), 6:32 (153), 6:25 (159), 6:27 (158), 6:26 (156)
HR zones: 1.5%, 2.9%, 79.5%, 16.1%, 0%

4.7 miles slow, 4.7 miles moderate

Went out in the morning with Natasha for one of our usual loops of Hyndland Road, Dumbarton Road and Charing Cross. Got back home in 39:11 for 4.65 miles, average pace 8:26/mile, HR 124.

Pace splits (ave. HR): 8:32 (120), 8:25 (127), 8:15 (123), 8:28 (126), 8:32 (127)
HR zones: 18.9%, 81.1%, 0%, 0%, 0%

In the afternoon I picked up a pair of Nike LunarGlide 2 and took them for a trial run around the West End. They felt unusual at first but it was quite easy to maintain a forefoot strike. I ran up Maryhill Road, down Shakespeare Street, up Winton Drive, back along Great Western Road and home via Kirklee Road. Distance came out at 4.72 miles, time 31:03 for a 6:35/mile average, HR 148.

Pace splits (ave. HR): 7:08 (134), 6:24 (147), 6:39 (152), 6:29 (156), 6:07 (157)
HR zones: 2.1%, 10.8%, 77.0%, 10.0%, 0%
Weekly total: 40 miles

13.1 miles steady

On Friday I decided a day off would be more useful than trying to shoe-horn in a few extra miles. The adiZero Tempo had given me a blister in the Great Scottish Run so I decided to try out the Newton Distance S as an alternative marathon shoe. In the afternoon I headed out towards Milngavie, up Baird's Brae, Saracen Street and Balmore Road towards Allander Toll. I added a few extra miles (of hills) by following the Hogmanay Handicap route, trying to keep each mile inside 7:00. At the bottom of Baldernock Road I crossed over to Station Road and headed home down Main Street, Milngavie Road and Maryhill Road. The shoes worked out not too badly in the sense that it didn't seem to be taking much effort to maintain a reasonable pace. Got back home in 1:29:32 for the 13.1 miles, average pace 6:50/mile, HR 157.

Pace splits (ave. HR): 7:24 (136), 6:42 (150), 6:46 (156), 6:41 (155), 6:58 (157), 6:53 (159), 6:57 (165), 6:41 (158), 6:50 (159), 6:49 (157), 6:46 (163), 6:54 (160), 6:32 (163), 6:46 (165)
HR zones: 0.8%, 2.3%, 57.7%, 39.2%, 0%

6 miles moderate

The club session was a simple route up Milngavie Road, over Mosshead Road to the ski school, down Drymen Road, along Switchback Road and in the top gate. It was billed as a steady run so the fast pack stuck together for the most part. I suspected the pace might pick up as usual so I wore the adiZero Tempo. Legs had more or less recovered from the half marathon. Finished the 5.96 miles in 39:23, average pace 6:37/mile, HR 158.

Pace splits (ave. HR): 7:09 (138), 6:43 (156), 6:42 (162), 6:28 (164), 6:18 (164), 6:18 (170)
HR zones: 1.0%, 8.5%, 34.4%, 56.0%, 0%

5.1 miles moderate

Ran down to Cowcaddens, along Great Western Road to Cleveden Road, down Winton Drive and home via Shakespeare Street and Garscube Road as far as Grovepark Street. 5.05 miles in 33:57, average pace 6:43/mile, HR 154.

Pace splits (ave. HR): 7:03 (136), 6:44 (152), 6:34 (160), 6:43 (161)
HR zones: 1.9%, 9.3%, 55.2%, 33.6%, 0%

3.2 miles steady

Legs still heavy. Ran down to Cowcaddens, along the canal to the fire station, and back down Garscube Road as far as Grovepark Street to take the distance over 3 miles. Finished the 3.17 miles in 22:20, average pace 7:03/mile, HR 145. Apart from a slow first mile, the rest wasn't too bad. It felt like particularly hard work going up the short hill on Garscube Road and the HR stats showed later that I had indeed been in zone 4 at that point.

Pace splits (ave. HR): 7:49 (133), 6:44 (149), 6:41 (152), 6:40 (154)
HR zones: 4.0%, 17.2%, 76.0%, 2.8%, 0%

3.2 miles easy

Had heavy legs but seemed OK otherwise. To be on the safe side I ran a short route from Bearsden Asda, round a single loop of the old club 5-mile championship course. Finished the 3.2 miles in 24:29, average pace 7:40/mile, HR 140.

Pace splits (ave. HR): 8:00 (131), 7:35 (143), 7:25 (147), 7:34 (133)
HR zones: 3.8%, 44.0%, 52.1%, 0%, 0%

Great Scottish Run

My left leg had tightened up completely after Wednesday evening and I suspected an IT band issue, so I spent the rest of the week looking for sore spots (with some success) and didn't run at all. Even walking was a struggle. At the same time, it didn't feel like a long-term injury so I was still hopeful of taking part in the half marathon, and by Saturday morning I had recovered sufficiently that I knew I would at least be able to start the race. I had intended to run a few fast miles towards the end of the week to sharpen up and wasn't sure what effect three days off might have. A minor club dispute had also escalated to the point where it had affected my mental preparations.

It appeared to have rained overnight but conditions in the morning were dry and windy. I had woken up with a slight headache but felt better by the time we set off. We got to the start with a few minutes to spare and I manoeuvred myself toward the front, eventually reaching the 7th row or thereabouts. I still had to dodge a few people along St Vincent Street but the field had already started to spread out by the first hill. I went through the first mile in about 5:40 and the second on the Kingston Bridge (not marked, but somebody's watch bleeped) at 11:30, which seemed OK but might actually have been too fast, taking the course profile and crosswind into account. Along Paisley Road West I was running with a small group but even without the Garmin I could sense that my HR was in the 170s which I doubted I would be able to sustain for long, and I began to lose a few seconds here and there. The supposed 10K point was on Dumbreck Road and I went through in 37:12, which wasn't too bad, but Pollok Park was a struggle and I started losing more time. Although the IT band had started to tighten up, it wasn't causing any major problems, so I thought I would certainly be able to finish, but I couldn't find any motivation at all and started going backwards.

I went through 10 miles in 1:01:30 and felt like I was running very slowly by that point, which probably was the case as I was being overtaken every now and then. Between 10 and 11 miles I felt particularly short of energy and thought I should probably have had a larger breakfast, but the psychological boost of knowing there were only 2 miles to go soon improved matters. Earlier on I had thought I might even finish outside 1:22 but without having to attempt a sprint I crossed the line in 1:21:42 for a 6:14/mile average, in 87th place overall (10th M40) and apparently second finisher for Garscube, although I suspected I was too far down the field to have helped us win a team prize. Although the race seemed to go horribly wrong, I was only two and a half minutes outside my time from Helensburgh which has a much faster course. It also felt like I was doing much worse than I actually did, so I can't really complain about the outcome. There had also been a significant risk that I would aggravate the IT Band injury, but that doesn't seem to have happened, as it was only a minor annoyance during the race and responded well to some stretching later on.

Weekly total: 26 miles

4 miles easy

Ran the same route as on Monday evening, taking it a bit easier and finishing the 4.04 miles in 29:27 for a 7:17/mile average, HR 135. Left leg was stiff later on and a day off seems likely.

Pace splits (ave. HR): 7:50 (129), 7:06 (138), 7:07 (137), 7:04 (137)
HR zones: 3.8%, 74.7%, 21.5%, 0%, 0%

5.1 miles steady

Left IT band was dubious during the day - the effects of long runs seem to take about 2 days to materialise - but seemed better in the evening so I went out for a few steady miles, down Garscube Road, along Great Western Road to Cleveden Road, down Winton Drive and home via Shakespeare Street, again continuing down Garscube Road to Grovepark Street to push the total over 5 miles. I tried to take it easy but in the last mile I ended up chasing a 7:00/mile average. Finished the 5.09 miles in 35:37, average pace 7:00/mile, HR 142.

Pace splits (ave. HR): 7:36 (130), 7:07 (142), 6:48 (147), 6:54 (146), 6:38 (148)
HR zones: 2.9%, 26.9%, 70.1%, 0%, 0%

4 miles steady

Went out in the evening for a run via Cowcaddens, the canal as far as Shakespeare Street and down Garscube Road to Grovepark Street to push the distance over 4 miles. Went OK after a comparatively high-mileage weekend. 4.03 miles in 27:43, average pace 6:53/mile, HR 143.

Pace splits (ave. HR): 7:37 (134), 6:44 (144), 6:37 (146), 6:32 (146)
HR zones: 3.2%, 14.3%, 82.6%, 0%, 0%

13.2 miles slow

Went out with Natasha before lunch for a run down to Eastwood Toll and back. I had originally intended to bail out and head home at Shawlands Cross but it was going fine so I pressed on. Distance was 13.17 miles, time 1:54:51, average pace 8:43/mile, HR 122.

Pace splits (ave. HR): 9:03 (112), 8:17 (121), 8:41 (120), 8:31 (124), 8:23 (124), 8:52 (125), 8:43 (124), 8:35 (122), 8:42 (122), 8:46 (122), 8:43 (122), 8:49 (122), 9:21 (123), 8:22 (125)
HR zones: 24.6%, 75.4%, 0%, 0%, 0%
Weekly total: 77 miles

20 miles steady

In the afternoon I set off on a long run to Paisley and back. I headed through Kelvingrove Park, through Yorkhill, over the footbridge near the SECC and onto the cyclepath. Bell's Bridge was closed so I continued to the Clyde Arc Bridge and followed the cyclepath all the way to Paisley Canal station. It was dry and I hadn't brought anything to drink, and there was a headwind most of the way out which didn't help. The cyclepath was easy enough to follow although near Hawkhead I had to stop and climb over a gate which had been welded shut for some reason. After the station I wasn't exactly sure where I was but knew I had to turn right and could soon see the abbey, so I headed for that by what turned out to be needlessly complicated route, and ran back along Paisley Road West. I had my energy gel just after Sandwood Road although I was still doing fine at that point and running negative splits, no doubt helped by the fact that the wind was now at my back. Finally dropped back below 7:00/mile when I had to cross the Clydeside Expressway footbridge again. Got back home in 2:23:19 for the 20.04 miles, average pace 7:09/mile, HR 153.

Pace splits (ave. HR): 7:41 (128), 7:29 (139), 7:19 (142), 7:25 (146), 7:14 (148), 7:09 (147), 7:11 (149), 7:18 (149), 7:25 (148), 7:17 (149), 6:59 (152), 7:07 (151), 6:50 (158), 6:43 (160), 6:50 (161), 6:49 (165), 6:48 (162), 6:57 (167), 7:28 (168), 7:00 (169)
HR zones: 0.7%, 7.9%, 61.1%, 30.2%, 0%

4.7 miles easy

Feeling much better after last night's run, I went out before breakfast for the longer of my usual morning routes, via Shakespeare Street, Winton Drive and Kirklee Road. Finished the 4.66 miles in 34:49, average pace 7:28/mile, HR 138.

Pace splits (ave. HR): 8:19 (126), 7:14 (137), 7:27 (142), 7:13 (145), 6:56 (145)
HR zones: 2.6%, 45.2%, 52.2%, 0%, 0%

7.5 miles tempo

The club session was supposed to be a 50-minute out-and-back at half marathon pace. I was feeling a bit under the weather but eventually decided I could always bail out if I needed to. I had arrived slightly late and only managed half (0.6 miles) of the warm-up. There was a larger fast pack than usual, but it turned out that nobody was really inclined to push on at race pace and the whole pack stuck together all the way round. We headed through the top gate, down to Anniesland Cross, along Great Western Road and down Archerhill Road and Lincoln Avenue, then past Scotstoun. We hadn't quite reached Balshagray Avenue by the time we had to turn around. As usual we ended up being significantly quicker on the way back in. Distance came out at 7.47 miles, time 48:38 for a 6:31/mile average, HR 162. Ran a half-mile warm-down afterwards.

Pace splits (ave. HR): 7:01 (145), 6:34 (152), 6:30 (159), 6:43 (159), 6:12 (166), 6:06 (174), 6:18 (177), 6:56 (170)
HR zones: 0.7%, 1.1%, 46.5%, 49.2%, 2.5%

3 miles easy, 3.9 miles easy

Went out before breakfast and headed down Garscube Road to join the canal at Cowcaddens. Continued along the towpath as far as the fire station. The steep path up to the canal didn't seem too bad at that time in the morning. Got back home in 21:59 for the 2.97 miles, average pace 7:23/mile, HR 142. HR strap needs further tightening.

Pace splits (ave. HR): 8:13 (129), 7:05 (147), 6:51 (153)
HR zones: 5.2%, 21.8%, 71.3%, 1.7%, 0%

In the evening I ran a loop of Shakespeare Street and Queen Margaret Drive, continuing down Garscube Road to Grovepark Street to try to get closer to 4 miles. Distance was 3.93 miles, time 28:34 for a 7:16/mile average, HR 136.

Pace splits (ave. HR): 7:53 (126), 7:07 (136), 7:09 (141), 6:53 (140)
HR zones: 3.0%, 66.6%, 30.4%, 0%, 0%

5.1 miles steady

Dragged myself out for a few miles in the evening. I didn't feel like running at all but wore the adiZero Tempo in case I felt like picking up the pace. I headed down to Cowcaddens, along Great Western Road, up Cleveden Drive, down Winton Drive and home via Shakespeare Street. The route was just short of 5 miles so I continued down Garscube Road to Grovepark Street. Finished the 5.07 miles in 35:03, average pace 6:55/mile, HR 142.

Pace splits (ave. HR): 7:28 (126), 7:01 (142), 6:46 (146), 6:51 (147), 6:29 (149)
HR zones: 2.6%, 27.8%, 69.7%, 0%, 0%

18.9 miles steady

After a low mileage weekend I had planned a long run for Monday morning. After deciding the rain wasn't going off any time soon I set out for Newton Mearns. I felt not too bad by the time I reached Shawlands, and by then the rain had more or less gone off, leaving ideal conditions for running - fairly cold and damp. The Ayr Road hill seemed longer than ever but en route I had decided to try to add some distance by heading straight along Barrhead Road, which added a sharp downhill with a corresponding climb, and down Stewarton Road. By the time I reached the highest point of the route at the roundabout, just past the halfway mark, I had an average pace of around 7:22/mile, and I picked it up over the next few downhill miles. I hadn't brought anything to drink but I had an energy gel just before Pollokshaws East station. Got back home in 2:14:56 for 18.86 miles, average pace 7:09/mile indicating significant negative splits. Average HR was 147 although the chest strap was loose again and I had a few spurious readings.

Pace splits (ave. HR): 7:43 (135), 7:14 (142), 7:17 (140), 7:10 (139), 7:18 (137), 7:23 (143), 7:31 (142), 7:20 (148), 7:26 (149), 7:10 (147), 6:51 (144), 6:38 (147), 7:03 (148), 6:57 (151), 7:18 (150), 6:52 (153), 6:50 (155), 7:04 (159), 6:49 (165)
HR zones: 0.2%, 19.0%, 75.0%, 5.4%, 0.3%

4.1 miles steady

Only had time to run a few miles in the evening, via Shakespeare Street, Winton Drive and Napiershall Street. I felt quite fatigued due to a long weekend of driving, and had also gone swimming in the morning, but it got easier after the first mile or so. Finished the 4.1 miles in 28:34, average pace 6:58/mile, HR 138.

Pace splits (ave. HR): 7:35 (127), 6:53 (134), 6:49 (145), 6:36 (146), 7:02 (152)
HR zones: 4.5%, 50.1%, 45.4%, 0%, 0%
Weekly total: 56 miles

3.9 miles slow

Went out before breakfast for a few miles with Natasha. We ran into a strong headwind along Millburn Road to the centre of Inverness, then down the riverbank, over a suspension bridge, up the other bank, over another suspension bridge and back along Millburn Road. 3.92 miles in 33:16, average pace 8:29/mile, HR 122.

Pace splits (ave. HR): 8:42 (120), 8:32 (121), 8:35 (122), 8:04 (124)
HR zones: 22.6%, 77.4%, 0%, 0%, 0%

11.6 miles steady

Set out for a run up Maryhill Road feeling less than great, so I was only intending to go as far as Canniesburn Toll, but as I loosened up I decided I could make it as far as Bearsden Cross, and I ended up running to Milngavie Station and back. Distance was 11.63 miles, time 1:23:36 for a 7:11/mile average, HR 147.

Pace splits (ave. HR): 7:54 (124), 7:22 (142), 6:54 (143), 7:12 (145), 7:03 (148), 7:14 (151), 7:15 (149), 7:07 (152), 7:09 (152), 7:03 (156), 7:12 (156), 6:40 (157)
HR zones: 1.4%, 14.5%, 82.5%, 1.7%, 0%

8.9 miles tempo

The club session was a run of about 9 miles, down the Kelvin Walkway as far as Kelvindale Road, back up the path on the other side of the Kelvin to the cobbles on the canal after the viaduct, along the towpath to lock 36 and back to Garscube Estate via Anniesland Cross. Wore the adiZero Tempo although I planned to take it fairly steady so as not to risk injury as the left hip was still dubious. Ben and Mark disappeared off into the distance for the tempo section. I stayed with a pack consisting of Euan G, Gavyn and Joe, gradually speeding up until we eased off at Anniesland Cross. I had some chest cramp on Great Western Road but felt OK otherwise and my heart rate looked normal, so I put it down to running too soon (i.e. just an hour) after dinner. The route was slightly short of 9 miles so we ran on as far as the bridge instead of stopping at the bottom of the hill. 8.92 miles in 1:00:36, average pace 6:48/mile, HR 152.

Pace splits (ave. HR): 7:23 (134), 7:45 (140), 6:38 (147), 6:37 (152), 6:19 (157), 6:08 (164), 6:18 (165), 6:41 (161), 7:22 (150)
HR zones: 0.6%, 15.5%, 52.9%, 31.0%, 0%

3.9 miles easy, 6.1 miles slow

Ran the same route as yesterday morning. Legs still heavy. 3.86 miles in 29:52, average pace 7:44/mile, HR 127.

Pace splits (ave. HR): 8:20 (121), 7:37 (127), 7:28 (132), 7:29 (132)
HR zones: 8.6%, 90.6%, 0.8%, 0%, 0%

In the evening I went for a long run with Natasha, along Great Western Road, up Crow Road, and back along the canal to the fire station. 6.13 miles in 51:25, average pace 8:23/mile, HR 124.

Pace splits (ave. HR): 8:24 (126), 8:08 (127), 8:32 (124), 8:38 (124), 8:40 (121), 8:10 (122)
HR zones: 16.1%, 83.9%, 0%, 0%, 0%

3.9 miles easy, 7.3 miles steady

Ran another of my usual West End routes before breakfast, via Cleveden Drive and Napiershall Street. 3.85 miles in 29:13, average pace 7:35/mile, HR 133.

Pace splits (ave. HR): 8:19 (124), 7:28 (133), 7:19 (139), 7:12 (138)
HR zones: 4.3%, 73.2%, 22.4%, 0%, 0%

I might have tried the club's long reps session in the evening, but on account of tired legs I ran one of my alternative routes instead, this time down Maryhill Road to St George's Cross and back along Great Western Road. Finished the 7.32 miles in 52:58, average pace 7:14/mile, HR 139. Loosened up after a few miles and managed some reasonable splits towards the end.

Pace splits (ave. HR): 7:52 (129), 7:17 (137), 7:13 (136), 7:18 (137), 7:12 (142), 6:58 (142), 7:02 (148), 6:35 (146)
HR zones: 1.8%, 53.3%, 44.9%, 0%, 0%

3.4 miles slow, 2.5 miles easy

Went out before breakfast for my usual short West End route. Took a while to get moving. 3.35 miles in 27:07, average pace 8:06/mile, HR 126.

Pace splits (ave. HR): 8:50 (119), 7:58 (126), 7:37 (129), 7:43 (134)
HR zones: 13.7%, 84.6%, 1.7%, 0%, 0%

In the evening I only had time for a run via Queen Margaret Drive. 2.48 miles in 18:36, average pace 7:30/mile, HR 131.

Pace splits (ave. HR): 7:59 (126), 7:12 (133), 7:09 (137)
HR zones: 3.8%, 90.1%, 6.1%, 0%, 0%

23.2 miles easy

I had planned a longer than usual run for Sunday afternoon, which at 23° turned out to be the warmest day in a while, so I took a bottle of Gatorade with me. I headed down North Woodside Road and Great Western Road to Cowcaddens, up the path to the canal, along the towpath to Lock 27, down Crow Road and back down Great Western Road. My plan was to run 3 laps at around 7:30/mile. The combination of heat and Thursday's cross-country race meant I found the going quite tough on Great Western Road the first time around, but once I reached the canal on the second lap I was running into a cooling breeze. I stopped at Churchills on the second lap to get 500ml of water, which I drank on the spot, and some Lucozade Sport to carry with me. At times it felt like I was suffering from tight hips and hamstrings but my splits held up reasonably well, the slowest miles being the ones where I had to climb the path to the canal or take a short walking break to have a drink. Ran back up North Woodside Road on the final lap to finish. Got back home in 2:55:42 for the 23.17 miles, average pace 7:35/mile, HR 150. Some dubious HR readings suggest the chest strap could do with a bit of tightening. I felt much better than after last Sunday's long run, probably because I was keeping myself better hydrated.

Pace splits (ave. HR): 7:25 (138), 7:35 (150), 7:04 (147), 7:24 (144), 7:14 (145), 7:24 (142), 7:37 (146), 7:16 (144), 7:57 (146), 7:22 (147), 7:26 (147), 7:30 (147), 7:35 (149), 7:32 (155), 7:43 (155), 7:48 (164), 8:11 (150), 7:53 (153), 7:43 (159), 7:42 (156), 8:01 (150), 7:38 (153), 7:23 (153), 7:26 (161)
HR zones: 0.5%, 3.5%, 86.3%, 9.3%, 0.4%
Weekly total: 58 miles