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

3.9 miles slow, 1.6 miles hard

Went out with Natasha before lunch for the Cleveden Drive / Napiershall Street route. Finished the 3.88 miles in 31:35, average pace 8:06/mile, HR 130.

Pace splits (ave. HR): 8:25 (140), 8:02 (125), 8:11 (127), 7:52 (129)
HR zones: 6.5%, 80.0%, 12.9%, 0.6%, 0%

In the afternoon I ran down to the office to collect the car, again in the adiZero Tempo. Managed a fast first mile and was able to pick it up even further without any trouble. I was assisted by the fact that the route was broadly downhill although I still had steps and busy road crossings to deal with. Completed the 1.61 miles in 9:39, average pace 5:59/mile. Forgot to wear the HR strap.

Pace splits: 6:23, 5:22

4.7 miles easy, 2.5 miles hard

Ran a slightly longer route before breakfast, heading up Winton Drive instead of Cleveland Drive, returning via Kirklee Road as before. This brought it up to 4.65 miles, time 34:13 for a 7:22/mile average, HR 147.

Pace splits (ave. HR): 7:50 (138), 7:14 (147), 7:24 (150), 7:12 (152), 7:02 (151)
HR zones: 1.7%, 8.0%, 88.5%, 1.9%, 0%

In the evening I didn't have much time so ran the Queen Margaret Drive route wearing the adiZero Tempo, aiming for a quick first mile for once. Finished the 2.48 miles in 15:33, average pace 6:16/mile, HR 148. The GPS trace needed a fair bit of editing afterwards.

Pace splits (ave. HR): 6:41 (138), 6:01 (153), 5:56 (161)
HR zones: 3.2%, 13.7%, 71.9%, 11.1%, 0%

Henderson Cup

I thought if I could earn enough Summer League points in this race I might avoid having to take part in the Great Scottish Run, so the large turnout looked like being bad news. The race had indeed been switched to Garscube Estate to encourage as many as possible to participate. I had a quick look at the handicaps at the start and noticed I had 3:18 on Ben, which meant I could afford to lose about a minute per lap, Joe had 26 seconds on me, and John wasn't listed at all. It had been dry all day, and most people were wearing ordinary running shoes. I had brought my spikes just in case but they seemed unnecessary and even not a great idea as large stretches of the course were on tarmac, so I went with my Inov8s instead.

Due to ground staff concerns, the course had had to be revised at the last minute and was now short of the advertised 7.4 miles. It was originally supposed to be 3 laps of the Dunbartonshire course, but we had to eliminate the section with the steps up to the Vet School and head straight around the cricket pitch instead, making up some of the missing distance with a revised route up the hill and around the synthetic pitches. There was also some construction work on the warm-up trail so some so we had to follow the road anti-clockwise.

Ben led from the start, and for much of the first lap I sat behind Joe and Gavyn with John somewhere behind. The pace seemed brisk and on several occasions I considered throwing in the towel, but I thought endurance might eventually win out. Part of the way round the warm-up trail I moved through into 2nd, and held this place for a while with John gradually gaining on me. At the top of the cricket pitch he suddenly pulled up slightly and I began to get away. I was a few seconds clear by the end of the second lap, and Ben was occasionally in view on the third lap where the course looped back on itself and evidently not more than a couple of minutes ahead. I passed my first back-marker on the warm-up trail on the final lap and was concerned about behing held up on the narrow trail through the undergrowth, but it didn't look like I would be caught, and the handful of runners I encountered were perfectly accommodating, Jennifer even stopping to let me pass. I finished what was reported at 6.8 miles in 40:58, which works out at about 6:01/mile. Ran a 400m warm-down afterwards.

Finishing only 2:10 behind Ben and comfortably ahead of my rivals, I wondered if I might have beaten the handicap for once, but in the results I was actually 8th man, losing around 90 seconds to the winner. John had somehow been given 22 seconds on me and consequently finished ahead. This all rendered the race something of a waste of time in terms of the Summer League.

4.52 miles easy

Went out before breakfast for the longer of my usual West End routes via Cleveden Drive and Kirklee Road. To bring it over 4.5 miles I continued down Garscube Road to Grovepark Street. Distance was 4.52 miles, time 33:43 for a 7:27/mile average, HR 136. Left hip and IT band were slightly dubious later on.

Pace splits (ave. HR): 7:56 (128), 7:22 (135), 7:19 (142), 7:19 (139), 7:10 (139)
HR zones: 2.8%, 66.1%, 31.1%, 0%, 0%

5.7 miles steady

I woke up early enough to get a few miles in but I had a mild headache and was also discouraged by heavy rain, so I went back to sleep. Felt a lot better in the evening so I joined in the club session for once, heading out the top gate, down Ilay Avenue and onto the canal towards Clydebank for 20 minutes before turning back. We had started off slowly and gradually sped up, and on the way back it was apparent that we were going to finish well inside the target of 40 minutes. Got back to the bridge in 38:53 for 5.68 miles, average pace 6:51/mile, HR 148. Warm-down afterwards was about 500m on a trail through the grass.

Pace splits (ave. HR): 7:42 (136), 6:44 (146), 6:45 (149), 6:40 (151), 6:37 (154), 6:33 (159)
HR zones: 0.9%, 12.3%, 83.0%, 3.9%, 0%

4.5 miles easy

Ran the same route from Bearsden Asda as last week. Took it fairly easy and felt OK. 4.53 miles in 34:10, average pace 7:32/mile, HR 135.

Pace splits (ave. HR): 8:08 (125), 7:48 (138), 7:11 (135), 7:15 (138), 7:07 (144)
HR zones: 4.8%, 65.3%, 29.9%, 0%, 0%

Achilles Heel Bella 5K, 18.9 miles easy

This race was included in the club's Summer League, and for a while I thought I was a dead cert for maximum points. John Bell turned up for his first official Garscube outing and we went on a 1.5-mile warm-up, during which he claimed only to be hopeful of finishing inside 18 minutes. I opted for the adiZero Mana which had come through Friday's test OK, and I also wore the Garmin to keep an eye on my pace as its potential negative effect on morale would be minimal over 5K. I was anticipating a time of around 17 minutes. We set off briskly enough and John overtook me as we headed off the cycle track. After the first few hundred metres I saw my pace was already 5:20/mile, which seemed slightly too fast, so I eased off and lost a few places which I expected to regain later on. By 3K I was maybe 30 or 40 metres adrift of John and also behind a group of Bellahouston Road Runners. I didn't seem to be making up much ground but was still hopeful of a strong finish on account of my high weekly mileage.

Heading along Mosspark Boulevard, I found myself boxed in by the Bellahouston pack and had to shorten my stride slightly. They moved out to overtake Robert MacFarlane of Kelvin Runners and I took the opportunity to nip through the gap, which left me immediately behind John. I gradually caught up, finally moving into first place for Garscube with about 500m to go, and also moving fast enough that I didn't think I would be caught, although as I reached the cycle track I had tired arms and felt like I had nothing in reserve. In the end I held on to finish in 8th place in what the provisional results have as 16:46, although I timed myself a second faster. This was 49 seconds up on last year's time and only 4 seconds down on 2008. Average pace was 5:24/mile. The GPS trail came out at 3.06 miles due to problems with tree cover but I managed to get it up to 3.11 with a few minor adjustments. If my last complete mile split is in any way accurate, I should probably have set out faster - a couple of the Bellahouston guys asked if I had stopped during the race for a toilet break.

Pace splits: 5:29, 5:31, 5:15, 4:42

In the afternoon I met up with John on the canal towpath for a long, steady run down to Lock 27, then down Great Western Road and back up onto the canal at Cowcaddens. We stayed inside 7:30/mile at a comfortable pace. John didn't want to overdo it and only ran a single loop, but I ran on and began to feel increasingly dehydrated without anything to drink as the patchy cloud cover vanished completely. My average pace had improved to 7:19/mile, but the path back up to the canal was so difficult the second time around that it took a long time to recover. I was originally intending only to run as far as Shakespeare Street on the third lap, and head back down Maryhill Road, but it looked like this was going to leave me slightly short of 18 miles, so I convinced myself to run all the way to the bottom of Kirklee Road on the premise that I could buy something to drink. I drank 500ml of cola in about a minute and found myself unable to get moving again on account of terrible indigestion, but this soon passed and I felt a lot better. Got back home in 2:21:07 for the 18.93 miles, average pace 7:27/mile, HR 150. This was also my 100th consecutive day of at least 3 miles.

Pace splits (ave. HR): 8:00 (140), 7:28 (145), 7:22 (142), 7:26 (142), 7:28 (144), 7:17 (148), 7:20 (147), 7:29 (151), 7:11 (151), 7:07 (156), 7:06 (155), 7:07 (155), 7:09 (158), 7:01 (155), 8:03 (157), 7:47 (151), 7:23 (153), 8:08 (146), 7:48 (148)
HR zones: 0.2%, 3.9%, 93.4%, 2.5%, 0%
Weekly total: 61 miles

4.4 miles slow

Went out in the morning with Natasha for our loop of Hyndland Road and Dumbarton Road, returning via Kelvin Way and Kelvingrove Park. Got back home in 36:31 for the 4.37 miles, average pace 8:22/mile, HR 126.

Pace splits (ave. HR): 8:23 (123), 8:08 (130), 8:15 (124), 8:29 (128), 8:41 (129)
HR zones: 8.6%, 90.4%, 1.0%, 0%, 0%

3.9 miles moderate

Dug the adiZero Mana out of semi-retirement for a fast run down Garscube Road and along the canal to Shakespeare Street. I didn't quite get through the first mile inside 7 minutes but the others were faster. Finished the 3.87 miles in 25:24, average pace 6:34/mile, HR 150. The higher HR readings were early on in the run and are probably spurious as the chest strap appears to need tightening again.

Pace splits (ave. HR): 7:07 (153), 6:35 (147), 6:19 (150), 6:12 (151)
HR zones: 0.7%, 0.4%, 93.3%, 5.6%, 0%

8.7 miles steady

The club training session was cancelled in favour of a Tour of Clydeside race in Dawsholm Park, so instead I went on a longer run out onto the South Side, down Pollokshaws Road and around the outside of Queen's Park, then back up Victoria Road. I was expecting maybe 8.5 miles but had to make a U-turn when Salkeld Street turned out to be closed at the top, which added a few hundred metres. Had a few left hip niggles but it went OK otherwise. Got back home in 1:02:37 for the 8.66 miles, average pace 7:14/mile, HR 139.

Pace splits (ave. HR): 7:28 (127), 6:54 (137), 7:24 (138), 7:11 (142), 7:09 (144), 7:05 (141), 7:14 (141), 7:31 (144), 7:08 (144)
HR zones: 1.4%, 43.2%, 55.4%, 0%, 0%

5.9 miles moderate

Ran a loop via Maryhill Road and Dorchester Avenue in the evening. It was going fine and my average pace was heading towards 6:45/mile so I extended the run down to Cowcaddens and back up Garscube Road. Finished the 5.94 miles in 40:04, average pace 6:44/mile, HR 147.

Pace splits (ave. HR): 7:28 (131), 6:38 (145), 6:44 (148), 6:37 (149), 6:28 (152), 6:32 (156)
HR zones: 1.9%, 14.4%, 83.2%, 0.5%, 0%

5.9 miles steady

Dodged the club's reps session, not least because it was much too soon after a half marathon, but it also turned out to be in Dawsholm Park. Instead I ran the same route as a few Tuesdays ago, down Maryhill Road, around the back of the new Tesco, down Queen Margaret Drive and back via Anniesland Cross. This time the distance was 5.93 miles, time 41:15 for a 6:57/mile average, HR 144. I picked it up inside Garscube Estate to get my average inside 7-minute miles.

Pace splits (ave. HR): 7:39 (131), 6:56 (140), 6:54 (143), 6:48 (148), 6:58 (149), 6:24 (155)
HR zones: 2.0%, 25.3%, 72.7%, 0%, 0%

3.9 miles easy, 4.5 miles steady

Went out before breakfast for one of my usual West End routes via Cleveden Drive and Shakespeare Street. I had worn a pair of beach volleyball socks overnight so my foot was much better. Finished the 3.86 miles in 28:34, average pace 7:24/mile, HR 133.

Pace splits (ave. HR): 7:54 (126), 7:17 (133), 7:12 (137), 7:10 (138)
HR zones: 3.0%, 84.7%, 12.3%, 0%, 0%

In the evening I ran the same route as last week from Bearsden Asda. Legs were very stiff to begin with but I gradually loosened up and managed some reasonable splits towards the end. 4.54 miles in 32:46 for a 7:13/mile average, HR 140.

Pace splits (ave. HR): 7:51 (128), 7:34 (142), 6:58 (141), 6:47 (146), 6:39 (153)
HR zones: 2.9%, 38.7%, 58.4%, 0%, 0%

Helensburgh Half Marathon, 3.9 miles easy

I didn't think I had managed enough long runs to have a proper crack at a half marathon, but we had a team prize to defend, and part of last year's prize had been complimentary entry to this year's race, so I thought it was worth a go. Joe had returned from injury just in time so the likely counters for Garscube were the same as last year. The race was also the West of Scotland Half Marathon Championship, so I had expected a strong field, but many potential rivals were conspicuously absent. The weather forecast for the weekend had been poor but on Sunday morning it was overcast but dry. I had left the Garmin at home to avoid any demoralising effects, and was planning to try to stick to 5:55/mile or thereabouts.

Right from the start I wasn't feeling particularly great, but I went through the first mile in about 5:52 and expected to feel better after a few miles. I was in about 12th place or so and seemed to be moving away from the rest of the field. Ben was way out in front and Joe was in a pack of 5 or 6 runners about 30 metres ahead. It might have helped me to run with the pack but it would have been too much work to try to catch them up. There were two Bellahouston Harriers ahead of me so they appeared to be our main rivals for the team prize. At 4 miles, Ben was about a minute clear of 2nd place and I was still trailing the pack, only a few seconds outside my goal pace. The sea air was drying me out slightly but I ran on past the first water station. I noticed the camber of the road was causing a slight imbalance, but we'd have to run on the left for almost the entire race, so there wasn't much I could do about it.

As we crossed under the A814 and climbed the hill to start heading back towards Helensburgh, we passed the 5-mile marker, and I was just inside 30 minutes and not too far behind Joe. I took a quick look back at this point but couldn't see anyone. On 6 miles I started to feel not too bad and moved into second place for Garscube and then 10th overall. I picked up another place a bit further on but the runner from Dumbarton didn't let me get away and overtook me again on a long uphill stretch. Coming back into Helensburgh, I thought there was probably daylight between me and the next runner and that 10th place would be fine, although it was becoming hard work and I was losing a few seconds here and there. Then on West King Street the runner from Dumbarton stopped suddenly and I was back into 9th. I went through 10 miles only a couple of seconds outside 60 minutes, with a Bellahouston Harrier not too far ahead. At the top of what Joe dubbed "Heartbreak Hill" I took another look back but there was a large gap behind me, and coming down the hill to the main road I suddenly felt fine and increased my stride to move into 8th, but I was overtaken again shortly afterwards and wasn't able to pick it up again after that. I coasted slightly in the last quarter of a mile and crossed the line in 1:19:18, 97 seconds up on last year and 74 down on 2008. Average pace was 6:03/mile.

Afterwards I went for a half-mile warm-down and got back in time to see Natasha crossing the line as first lady for Garscube. We stuck around for the prizegiving and on account of it being the West of Scotland Championship, it turned out I had won a medal for third master. Garscube also retained the team prize.

In the afternoon I thought I could manage a few more miles so went out for one of my usual routes, down Garscube Road and along the canal as far as Shakespeare Street. Climbing the path up to the canal was tougher than usual but the legs felt OK later on. Got back home in 28:35 for the 3.88 miles, average pace 7:22/mile, HR 142. After going to the cinema later on I was limping due to chronic PF and a sore left heel, but I should be able to manage it OK.

Pace splits (ave. HR): 8:20 (132), 7:21 (143), 7:02 (144), 6:39 (150)
HR zones: 3.2%, 17.1%, 79.7%, 0%, 0%
Weekly total: 45 miles