4.5 miles steady, 3 miles hard

Tried one of my usual routes from Bearsden Asda in the morning, over West Chapelton Avenue and Pendicle Road, through Westerton and round the Science Park. Felt pretty slow. My left hip was worse than my right shin but improved as I warmed up. Finished the 4.53 miles in 32:45, average pace 7:14/mile, HR 150.

Pace splits (ave. HR): 7:50 (139), 7:15 (150), 7:06 (151), 6:59 (155), 6:49 (162)
HR zones: 1.8%, 11.3%, 77.3%, 9.5%, 0%

I worked on a sore left calf a bit over lunchtime and felt OK to run again in the afternoon, this time my 3-mile canal route from Cowcaddens. Gave the Vomeros a break and wore the Distance S. Completed the 2.98 miles in 18:46, average pace 6:18/mile, HR 160. No injury problems to speak of during the run, although my shin was slightly sore afterwards.

Pace splits (ave. HR): 7:04 (148), 6:04 (164), 5:46 (171)
HR zones: 1.7%, 5.4%, 20.1%, 72.8%, 0%

3.4 miles slow, 5 miles steady

Went out in the morning with Natasha for a different route, down Garscube Road to Cowcaddens and along Great Western Road as far as Queen Margaret Drive, then down Maryhill Road to the bottom of the hill and home via the longer loop. Completed the 3.36 miles in 27:28, average pace 8:11/mile, HR 134.

Pace splits (ave. HR): 8:12 (129), 8:17 (137), 8:05 (136), 8:07 (136)
HR zones: 3.8%, 77.3%, 18.9%, 0%, 0%

In the afternoon I ran a 5-mile out-and-back up the canal, joining the towpath at Shakespeare Street. 5.01 miles in 36:14, average pace 7:14/mile, HR 147.

Pace splits (ave. HR): 7:45 (137), 7:16 (149), 7:11 (148), 7:05 (149), 6:50 (152)
HR zones: 1.8%, 8.4%, 89.7%, 0%, 0%
Weekly total: 37 miles

3.6 miles slow, 4 miles tempo

Went out in the morning with Natasha for a variation of our usual West End route, via Nansen Street to avoid the construction site, and then up Firhill Road and through Ruchill Park. This extended the route to 3.57 miles, finishing time 29:30 for an 8:16/mile average, HR 143. HR was unusually high in the first few hundred metres but settled down during the climb up to the park.

Pace splits (ave. HR): 9:14 (151), 7:56 (142), 7:46 (137), 8:03 (139)
HR zones: 0.6%, 50.5%, 34.5%, 14.4%, 0%

In the afternoon I set out to run one of my usual routes via Cowcaddens and the canal, but the towpath was closed after the fire station, so I continued down Queen Margaret Drive and back via North Woodside Road. This extended the route slightly, to 3.97 miles. Finished in 26:52, average pace 6:46/mile, HR 152.

Pace splits (ave. HR): 7:33 (138), 6:28 (157), 6:29 (156), 6:32 (158)
HR zones: 2.5%, 12.8%, 77.9%, 6.8%, 0%

3.4 miles moderate

Ran my usual West End route in the evening, 3.39 miles in 22:37, average pace 6:41/mile, HR 149. Wore the Vomeros again. Don't know if I ever managed two consecutive sub-6:30 miles in the Nimbus.

Pace splits (ave. HR): 7:13 (137), 6:29 (153), 6:26 (156), 6:28 (157)
HR zones: 3.5%, 13.0%, 77.2%, 6.3%, 0%

6.9 miles steady

Had a go at my old 7-mile route via Garscube Estate, again in the Vomeros, which was the furthest I had run in quite a while without using the canal towpath. I lost about 30 seconds wrestling with my phone in Garscube Estate when I should really have stopped my watch. Came out not too badly overall considering the distance and terrain, certainly a lot better than when I tried this route at the end of March. Shin was only a minor nuisance, didn't get any worse, and the effects of the run had mostly worn off within a few minutes. Finished the 6.93 miles in 48:25, average pace 6:59/mile, HR 153.

Pace splits (ave. HR): 7:29 (136), 7:03 (151), 6:44 (153), 7:17 (155), 6:48 (157), 6:48 (161), 6:43 (159)
HR zones: 1.1%, 7.0%, 76.1%, 15.9%, 0%

4.1 miles easy

Decided to retire the death boots as my main shoe for longer or easy runs, in favour of a new pair of Nike Vomero 5, which I tried out in the evening. Route was Cowcaddens - Great Western Road - Kirklee Road - Maryhill Road, 4.10 miles, completed in 28:22 for a 6:56/mile average, HR 150. The sore shin was quite tolerable.

Pace splits (ave. HR): 7:17 (135), 6:58 (154), 6:51 (155), 6:39 (155), 6:32 (158)
HR zones: 2.0%, 13.3%, 83.9%, 0.8%, 0%

3.4 miles hard

In the evening I ran my usual West End route. My shoe rotation schedule threw up the Newton Motus although I was still planning a steady run. After a slow start I began to pick it up and my second mile was just over 6 minutes. Coming back along Great Western Road, I managed a sub-6 mile for the first time since the Livingston relays at the start of April. Shin was only a minor nuisance. Finished the 3.36 miles in 21:18, average pace 6:20/mile, HR 155.

Pace splits (ave. HR): 7:05 (137), 6:04 (158), 5:56 (167), 6:05 (170)
HR zones: 3.3%, 12.7%, 38.0%, 46.0%, 0%

3.2 miles steady

My shin felt a lot better but I decided on a shorter route from Bearsden Asda in the death boots so as not to push my luck. In any case some mild pain returned within a couple of steps. It didn't get any worse during the run, which took me round a single lap of the old club 5-mile course, and after the first half mile I felt able to put in a decent effort going up the hills. Afterwards I felt a lot better than I had the previous Monday. 3.20 miles in 22:38, average pace 7:05/mile, HR 149.

Pace splits (ave. HR): 7:43 (139), 6:58 (151), 6:42 (157), 6:17 (150)
HR zones: 1.8%, 18.0%, 70.7%, 9.6%, 0%

5.4 miles easy

I was still quite a few miles short of my original target for the week but didn't attempt to make them up. In the afternoon, although it felt too hot to do anything at all, I joined the canal at the fire station and headed down to Dorchester Avenue, returning via Great Western Road and North Woodside Road. The shin felt better than it had all week although after 1.5 miles I felt a sharp pain which recurred a few times during the remainder of the run. I was concerned it might be a stress fracture but it (probably) wasn't painful enough and I seemed to recover very quickly afterwards. Finished the 5.40 miles in 40:35, average pace 7:31/mile, HR 142. Later on I continued with the stretching and ankle mobility exercises which had seemed to be helping.

Pace splits (ave. HR): 7:58 (132), 7:21 (143), 7:28 (141), 7:32 (144), 7:16 (146), 7:33 (149)
HR zones: 2.2%, 23.2%, 74.6%, 0%, 0%
Weekly total: 32 miles

3.3 miles slow, 3 miles tempo

The injury situation had improved slightly by the morning so I went out with Natasha for our usual run around the West End, this time heading up Nansen Street to avoid the construction work, which only cost us about 50 metres. Wore the death boots. Finished the 3.31 miles in 27:12, average pace 8:13/mile, HR 137.

Pace splits (ave. HR): 8:29 (131), 8:00 (139), 8:04 (141), 8:29 (139)
HR zones: 3.9%, 48.8%, 47.3%, 0%, 0%

In the afternoon I rationalised my shoes down to just three "safe" pairs (by putting the others in the cupboard). The shin was even better than it had been in the morning so I ran another few miles in the Newton Motus, heading up Baird's Brae, along the canal to Shakespeare Street following the path around the basin, and back home down Maryhill Road. Completed the 3.01 miles in 19:34. My final mile split was just outside 6 minutes although it was mostly downhill.

Pace splits (ave. HR): 7:06 (143), 6:20 (160), 6:03 (165)
HR zones: 4.0%, 6.0%, 40.4%, 49.7%, 0%

3 miles steady

Shin still sore but I was just about able to get a few miles in. Headed down Garscube Road, over the footbridge and along the canal to the fire station, following the path around the basin instead of cutting across the road behind Firhill to make sure I wasn't short of the 3 miles. Finished the 3 miles exactly in 21:21, average pace 7:07/mile, HR 152.

Pace splits (ave. HR): 7:48 (139), 6:48 (158), 6:44 (162)
HR zones: 2.7%, 13.4%, 43.2%, 40.7%, 0%

5.3 miles easy

I originally wanted to try 7 miles or so but wasn't quite up to it, so I ran the same route as two Thursdays ago, except I saved (or cost) myself about 100 metres by heading up Canal Street from Garscube Road instead of using the footbridge. Wore the Distance S. After a slow first mile I picked it up a bit to overtake some guy but I found it tough going in the humid conditions. Completed the 5.31 miles in 39:24 for a 7:25/mile average, HR 145. Shin only very slightly better.

Pace splits (ave. HR): 8:18 (131), 7:06 (146), 7:06 (150), 7:19 (146), 7:23 (151), 7:06 (155)
HR zones: 2.5%, 11.2%, 86.3%, 0%, 0%

3.2 miles easy

Bit sore after the hill reps but still able to run, more or less. Wearing the death boots, I tried a new route down North Woodside Road, down Great Western Road towards Cowcaddens, through the underpasses and up the footpath to the bottom of Buccleugh Street for a loop of Garnethill. I turned off Renfrew Street onto Rose Street and went back home via Garscube Road. Garnethill was fairly quiet at that time of the evening and I was mostly able to run down the middle of the road. Felt very slow, not helped by the sore shin and the humidity. Finished the 3.20 miles in 23:40 for a 7:24/mile average, HR 144.

Pace splits (ave. HR): 7:46 (133), 7:14 (149), 7:15 (149), 7:04 (151)
HR zones: 2.5%, 20.1%, 77.4%, 0%, 0%

Hill reps

For the first time in ages I attended a Tuesday night training session as I thought the planned short hill reps might be less risky than going on a longer run. The first set of 8 reps was on the steeper side of Dawsholm Road. I was placed in a small fast pack but trailed up last almost every time. Had leg pain all the way through and considered bailing out a few times but it wasn't getting any worse. Afterwards we returned to Garscube Estate and ran another 8 short reps on the gentler hill up to the Vet School. With warm-up, warm-down and recoveries it came to about 3.5 miles in total.

5.3 miles steady

I had a go at one of my longer Monday night routes from Bearsden Asda, via Clober Road and Craigton Road. Wore the Racer ST. After the roundabout at the bottom of Hunter Road my shin started playing up a bit and was quite sore afterwards, certainly worse than it had been for a few days. Completed the 5.34 miles in 37:09 for a 6:58/mile average, HR 152.

Pace splits (ave. HR): 7:14 (142), 6:58 (153), 6:57 (157), 6:42 (152), 6:55 (154), 7:03 (159)
HR zones: 1.3%, 7.9%, 84.4%, 6.5%, 0%

7.5 miles steady

I needed just over 7 miles to reach my goal of 36 for the week so put on the Distance S for a simple run up the canal towards Bishopbriggs and back again. Shin pain was mostly just a dull ache. Overall it went a bit better than the previous Sunday. Got back home in 53:19 for 7.52 miles, average pace 7:05/mile, HR 153.

Pace splits (ave. HR): 7:49 (148), 7:07 (154), 6:59 (151), 7:01 (151), 6:55 (154), 7:02 (155), 7:02 (154), 6:33 (157)
HR zones: 0.8%, 1.9%, 94.0%, 3.3%, 0%
Weekly total: 36 miles

3.3 miles slow, 3 miles tempo

Ran the usual West End route with Natasha except with a detour along Ancroft Street to avoid some construction work on Garscube Road. Finished the 3.29 miles in 25:53, average pace a respectable 7:52/mile, HR 145. Shin was a lot better and may have improved with time. Rolling out my IT bands might also have helped, although I'm not aware of any connection between tight IT bands and shin splints.

Pace splits (ave. HR): 8:18 (135), 7:51 (147), 7:30 (150), 7:42 (153)
HR zones: 2.6%, 15.3%, 82.1%, 0%, 0%

By the afternoon I felt OK to go out for another short run, so I headed down Garscube Road, across the footbridge, along the canal to the fire station and back home. For once I felt in good enough shape that I could have pushed it a bit more, although I decided against it. Completed the 2.98 miles in 20:33, average pace 6:53/mile, HR 153.

Pace splits (ave. HR): 7:37 (142), 6:37 (159), 6:26 (162)
HR zones: 2.8%, 9.7%, 51.8%, 35.7%, 0%

3.9 miles steady

Ran the usual West End route in the evening, wearing the death boots for a change. Shin pain seemed a bit less than usual although the Nimbus felt as heavy as ever. Managed some reasonable splits after the first mile, finishing the 3.86 miles in 26:46, average pace 6:56/mile, HR 152.

Pace splits (ave. HR): 7:29 (138), 6:45 (152), 6:43 (160), 6:44 (160)
HR zones: 2.7%, 10.2%, 63.3%, 23.8%, 0%

6.2 miles steady

Thought I might have to take a day off but the shin had recovered well enough by the early evening for me to try a slightly longer run in the Newton Distance S. Headed down North Woodside Road, down Great Western Road to Cowcaddens and up the steps to the canal. Came back off the canal at the Botany and ran back down Maryhill Road, completing the 6.18 miles in 43:38 for a 7:04/mile average, HR 150.

Pace splits (ave. HR): 7:46 (127), 7:18 (150), 6:45 (155), 6:43 (159), 6:55 (156), 7:00 (156), 6:37 (160)
HR zones: 3.0%, 14.8%, 75.1%, 7.1%, 0%

4.1 miles steady

Didn't feel too great and waited until the rain had gone off before I went out for a few miles in the Newton Motus, down Garscube Road to Cowcaddens, along Great Western Road to Kirklee Road and back home via Shakespeare Street and Maryhill Road. Finished the 4.08 miles in 29:20 for a 7:12/mile average, HR 147. Felt slow but the HR zone percentages were OK.

Pace splits (ave. HR): 7:33 (131), 7:06 (149), 7:06 (154), 7:02 (154)
HR zones: 2.4%, 17.6%, 80.0%, 0%, 0%

3.9 miles moderate

Went out in the evening for my extended West End route via Cleveland Drive and Napiershall Street, completed in 25:56 for the 3.85 miles, average pace 6:44/mile, HR 155. Wore the Newton Distance S and still felt very slow. Shin was a bit of a nuisance.

Pace splits (ave. HR): 7:10 (142), 6:31 (156), 6:34 (162), 6:39 (160)
HR zones: 2.0%, 4.9%, 58.4%, 34.7%, 0%

4.5 miles easy

In the evening I ran an old route from Bearsden Asda, along Station Road, through Westerton and round the warm-up trail in the Science Park. Wore the Racer ST and took it easy. I had felt some pain in my left hip on Sunday afternoon but had rolled out my IT band afterwards and it didn't cause me any problems. Finished the 4.54 miles in 33:48, average pace 7:26/mile, HR 147. HR zone percentages looked a bit more encouraging.

Pace splits (ave. HR): 7:52 (135), 7:25 (147), 7:15 (149), 7:17 (151), 7:21 (157)
HR zones: 2.5%, 16.4%, 81.1%, 0%, 0%

7 miles easy

Yet again I had recovered well enough to keep the streak going. I was 7 miles short of 30 for the week so decided to run up Maryhill Road, join the canal at the fire station, and head towards Bishopbriggs for 3.5 miles before turning round and running back home. I set out at a very steady pace in the Distance S to avoid aggravating the shin straight away and it seemed to work pretty well, although I felt very unfit for the entire run. Got back home in 52:17 for 7 miles exactly, average pace 7:28/mile, HR 152.

Pace splits (ave. HR): 7:50 (145), 7:21 (152), 7:19 (150), 7:28 (152), 7:35 (153), 7:21 (159), 7:21 (155)
HR zones: 1.2%, 2.2%, 89.9%, 6.7%, 0%
Weekly total: 30 miles

3.8 miles tempo

In the late afternoon I felt up to running a few more miles. Ran the same route as on Monday and Wednesday in the Newton Motus for a change, finishing the 3.84 miles in 26:13 for a 6:50/mile average, HR 166. Seemed a bit more effort than it should have been and I managed to set a new maximum HR of 190. Shin still a bit sore.

Pace splits (ave. HR): 7:33 (165), 6:35 (171), 6:33 (163), 6:35 (164)
HR zones: 0.7%, 0.3%, 4.3%, 92.9%, 1.8%

3.3 miles moderate

Once again I had just about recovered enough to run a few more miles in the early evening. I could only spare the time for about 3 miles so ran down Garscube Road to Cowcaddens, along Great Western Road, up Queen Margaret Drive and back down Maryhill Road. It came out at 3.27 miles, time 21:45 for a 6:39/mile average, HR 159. I had the vague goal of reaching the 3-mile mark inside 20 minutes but missed it by 5 seconds. Wore the Distance S although the heels are looking a bit scuffed.

Pace splits (ave. HR): 6:51 (146), 6:41 (162), 6:31 (167), 6:14 (172)
HR zones: 2.1%, 3.0%, 31.5%, 63.4%, 0%

5.4 miles steady

I had recovered well enough by the evening to try a run of at least 5 miles which would be my longest outing in over a month. Wore the Wave Musha 2 to give the Distance S a rest. I headed down Garscube Road, over the footbridge and up to the canal as usual. Followed the canal all the way to the Botany and then back down Maryhill Road. By the time I met Ben on his way to training with the club, the shin was becoming a bit of a nuisance. Finished the 5.37 miles in 38:17 for a 7:07/mile average, HR 156.

Pace splits (ave. HR): 7:44/145, 6:56/156, 6:45/161, 6:57/160, 7:14/160, 7:11/161
HR zones: 1.6%, 1.8%, 60.1%, 36.5%, 0%

3.9 miles tempo

By the evening I was able to support myself on one leg without any pain so decided I could get a few more miles in. Ran the same route as Monday, although this time it came out at 3.9 miles. The first mile was fairly steady but my splits after that were much better, probably helped by the Newton Distance S, even though I still felt very slow and the shin was nagging me a bit. Got back home in 25:34, average pace 6:33/mile, HR 163.

Pace splits (ave. HR): 7:11 (152), 6:29 (158), 6:15 (171), 6:15 (173)
HR zones: 0.7%, 1.5%, 43.7%, 54.2%, 0%

3 miles steady

The club's paarlauf session had the potential to work out badly so instead I ran a loop in the Racer ST, starting at the last speed bump and heading over the Kelvin and out the top gate, along Temple Road, up Cowal Road where I finally started to shake off some fatigue, and back along Maryhill Road to Garscube Estate where I had to run down to the barrier to make it up to 3 miles exactly. Finished in 21:32, average pace 7:10/mile, HR 152. Shin was quite sore afterwards, probably because I had to stand around for a while, and I thought 4 consecutive days running might be the most I could manage just now.

Pace splits (ave. HR): 7:35 (142), 7:16 (152), 6:41 (162)
HR zones: 1.9%, 9.0%, 57.6%, 31.6%, 0%

3.8 miles steady

In the afternoon I felt like I could manage a third consecutive day of running so headed down Garscube Road, over the footbridge, along the canal as far as Shakespeare Street and back home down Maryhill Road. Still felt very slow, and the shin problem hasn't quite gone away, but the later mile splits don't look too bad. Decided the Brooks Racer ST were my most wearable shoes with sufficient cushioning and support (that weren't Newtons). 3.83 miles in 26:36, average pace 6:57/mile, HR 161.

Pace splits (ave. HR): 7:46 (145), 6:43 (165), 6:38 (168), 6:35 (171)
HR zones: 1.9%, 3.5%, 18.3%, 76.3%, 0%

4.6 miles steady

Went out in the afternoon for the usual West End route, extended via Cleveden Drive and, as it seemed to be going OK, right down Great Western Road and Phoenix Road to Cowcaddens and back up Garscube Road. Wore the death boots to avoid wearing out the Distance S. Finished the 4.56 miles in 32:59, average pace 7:14/mile, HR 157.

Pace splits (ave. HR): 7:25 (142), 7:14 (155), 7:21 (160), 7:08 (162), 6:53 (171)
HR zones: 1.6%, 5.7%, 50.5%, 42.2%, 0%
Weekly total: 8 miles

3.3 miles slow

Feeling well enough to run again after a bout of illness, I went out with Natasha in the morning for our usual West End loop via Shakespeare Street and Napiershall Street. Wore the Newton Distance S. Completed the 3.34 miles in 27:31, average pace 8:15/mile, HR 138.

Pace splits (ave. HR): 8:24 (128), 8:03 (140), 8:04 (145), 8:55 (143)
HR zones: 4.1%, 50.1%, 45.8%, 0%, 0%