5.3 miles easy

Woke up with the outside of my left ankle quite sore although it felt like the kind of thing I could run through. In the evening I ran last Monday's route again at a slower pace. 5.34 miles in 40:34, average pace 7:36/mile, HR 150. HR started off quite high for some reason and gradually dropped.

Pace splits (ave. HR): 7:52 (162), 7:46 (160), 7:40 (146), 7:26 (138), 7:18 (142), 7:26 (144)
HR zones: 0%, 23.5%, 53.7%, 22.8%, 0%

16.3 miles moderate

I avoided a run in the morning in order not to exceed my planned mileage for the week, and in the afternoon I repeated last Sunday's run, again in the Newton Distance S. This time I pushed a bit harder in the first mile with the intention of running around 7:00/mile for the whole thing. After a few miles I was inside this target and feeling OK. I reached the halfway point in 55:50 and with 6 miles to go I realised that with an average pace of slightly under 6:40/mile for the remainder, I would push my overall average inside 6:45/mile and would also beat 1:50 for the whole thing. It didn't look promising a couple of miles later on but I expected to save some time in the last downhill half-mile, even if I lost a few seconds climbing back up to the canal from Lochburn Road. In the end I finished the 16.29 miles in 1:49:26, average pace 6:43/mile, HR 154.

Pace splits (ave. HR): 7:09 (137), 6:53 (151), 6:56 (146), 6:51 (148), 6:49 (150), 6:46 (153), 6:47 (153), 6:41 (153), 6:44 (154), 6:42 (156), 6:45 (155), 6:40 (155), 6:33 (158), 6:32 (159), 6:27 (165), 6:26 (163), 6:05 (163)
HR zones: 0.4%, 3.0%, 80.1%, 16.6%, 0%
Weekly total: 50 miles

4.5 miles slow, 4.6 miles easy

Went out with Natasha before lunch for our loop of Kelvingrove Park, Yorkhill and Anderston. 4.48 miles in 38:02, average pace 8:29/mile, HR 125.

Pace splits (ave. HR): 8:28 (115), 8:29 (122), 8:07 (134), 8:49 (129), 8:33 (127)
HR zones: 21.9%, 73.0%, 4.6%, 0.4%, 0%

In the afternoon I ran down Hyndland Road to Gardner Street for a couple of hill reps, and back home via University Avenue and Bank Street. Total distance was 4.56 miles, time 34:42 for a 7:36/mile average, HR 142 (max 173). The hill seemed a lot tougher than the last time I tried it.

Pace splits (ave. HR): 7:43 (129), 7:27 (141), 7:57 (150), 7:22 (145), 7:31 (144)
HR zones: 2.9%, 27.8%, 63.8%, 5.5%, 0%

9.1 miles tempo

The club session was a 9-mile tempo run and I had recovered well enough to give it a go. Wore the adiZero Tempo. A novel route took us through the top gate and along Great Western Road, down Lincoln Avenue, along Anniesland Road, Kingsway and Dumbarton Road, then back via Kelso Street, Alderman Road, Anniesland Road and along Southbrae Drive to Crow Road. The fast pack didn't strictly observe the start of the tempo section but gradually wound the pace up during the second mile. The other packs hadn't had enough of a start or had taken the easy warm-up appropriately easy because we started catching people on Lincoln Avenue. By the time we got to Kelso Street I was getting used to the pace, and by Anniesland Road we had passed everybody and the fast pack had also dwindled until it was just me, Joe and Euan G. We pushed a bit harder for the last few hundred metres of Southbrae Drive before stopping for a minute or so for the pack to regroup, then jogged back to Garscube Estate. I was pleased to be able to maintain sub-6:10 for several miles.

7.33 miles in 46:47, average pace 6:23/mile, HR 164
Pace splits (ave. HR): 7:41 (149), 6:47 (155), 6:10 (159), 6:07 (165), 5:59 (170), 6:05 (174), 6:06 (175), 5:41 (179)
HR zones: 0.5%, 2.6%, 30.3%, 66.1%, 0%

1.73 miles in 15:28, average pace 8:55/mile, HR 140
Pace splits (ave. HR): 8:55 (141), 8:56 (140)
HR zones: 1.1%, 45.9%, 53.0%, 0%, 0%

Hill reps

I wanted to try some hill reps on my own but still felt a bit bashed up after my fall, so I settled on a few reps of Glasgow Street in Hillhead, starting at the junction with Bank Street. I ran four of them before heading back along Bank Street and home via Queen Margaret Drive. The hill wasn't very challenging but I had to hop onto the pavement to avoid 1 or 2 cars per rep. Wore the Kalenji Eliofeet. Total distance was 3.91 miles, time 30:33, average pace 7:49/mile, HR 137.

Pace splits (ave. HR): 7:54 (130), 7:57 (141), 7:45 (139), 7:40 (140)
HR zones: 7.4%, 51.1%, 39.2%, 2.3%, 0%

6.6 miles slow

It had stayed just about dry enough for me to consider going along to the club's track session, but because of the difficulty of getting there in time I went for a run with Natasha instead. We met up with Meggan at Kelvinbridge and headed along Great Western Road towards Anniesland Cross. I managed to trip on a hubcap retention ring and crashed immediately to the ground. Luckily I only suffered some minor scrapes and was able to continue. We ran to the bottom of Crow Road and along Dumbarton Road before heading back up Kelvin Way. I didn't restart the Garmin properly after crossing Maryhill Road so the final 0.19 miles wasn't recorded. Up until that point I had covered 6.42 miles in 57:38, average pace 8:59/mile, HR 124.

Pace splits (ave. HR): 8:47 (116), 9:05 (126), 8:56 (124), 8:47 (124), 8:51 (127), 9:29 (121), 8:50 (123)
HR zones: 16.0%, 82.2%, 1.9%, 0%, 0%

5.3 miles easy

I had recovered quite well from Sunday afternoon's 16 miles and tried a longer run from Bearsden Asda, via Clober Road, Craigton Road and South Mains Road. I also changed the battery in my chest strap and the HR readings looked much better. 5.34 miles in 39:29, average pace 7:23/mile, HR 143.

Pace splits (ave. HR): 7:35 (138), 7:29 (139), 7:23 (144), 7:13 (144), 7:18 (146), 7:21 (150)
HR zones: 1.3%, 20.3%, 78.5%, 0%, 0%

4 miles slow, 16.3 miles steady

Dug the Kalenji Eliofeet out of the cupboard and went out in the morning with Natasha for a loop of Garrioch Road and Queen Margaret Drive, finishing via Maryhill Road for a change. 3.97 miles in 32:32, average pace 8:12/mile, HR 137. Some early HR readings again too high.

Pace splits (ave. HR): 8:17 (137), 8:10 (143), 8:13 (135), 8:06 (131)
HR zones: 2.8%, 59.2%, 32.4%, 5.1%, 0.5%

In the afternoon I wore the Newton Distance S for what was probably the first time since the Ulm Marathon for a run up the canal and back, this time as far as the new bridge just before Kirkintilloch to add the couple of miles necessary to reach 50 miles for the week. Managed some consistent splits into a headwind on the way out, and picked it up for a few miles after turning round. 16.32 miles in 1:56:09, average pace 7:07/mile, HR 150. Again some dubious HR readings - battery in the chest strap might need to be replaced.

Pace splits (ave. HR): 7:33 (132), 7:15 (152), 7:11 (150), 7:10 (153), 7:10 (149), 7:10 (152), 7:11 (150), 7:00 (151), 6:59 (151), 7:06 (151), 6:50 (154), 7:02 (151), 7:06 (150), 7:02 (153), 7:08 (149), 7:14 (151), 6:19 (157)
HR zones: 0.6%, 6.0%, 89.1%, 4.0%, 0.4%
Weekly total: 50 miles

4.6 miles slow, 6.9 miles moderate

Went out in the morning with Natasha for our usual Hyndland Road loop. 4.63 miles in 38:44, average pace 8:22/mile, HR 138. Dubious HR readings early on.

Pace splits (ave. HR): 8:25 (150), 8:25 (129), 8:14 (138), 8:30 (134), 8:09 (138)
HR zones: 1.4%, 61.8%, 31.8%, 5.0%, 0%

In the afternoon I wore the Newton Motus for a run down to Cowcaddens and along the canal to Dorchester Road. I had planned to run no more than 6 miles but realised at the 5-mile point that I had miscalculated the distance. 6.93 miles in 45:50, average pace 6:37/mile, HR 161. HR readings again dubious for the first couple of miles.

Pace splits (ave. HR): 7:09 (164), 6:31 (169), 6:33 (157), 6:28 (157), 6:33 (157), 6:33 (161), 6:30 (161)
HR zones: 0.3%, 0.4%, 53.9%, 43.7%, 1.7%

5.2 miles moderate

Went out in the afternoon for my old loop of Dorchester Road and North Woodside Road. 5.16 miles in 34:18, average pace 6:39/mile, HR 156. I aimed to cover the first mile inside 7 minutes and work on knocking my average pace down after that.

Pace splits (ave. HR): 6:58 (148), 6:38 (154), 6:41 (156), 6:36 (158), 6:25 (162), 6:34 (165)
HR zones: 0.3%, 2.5%, 69.1%, 28.0%, 0%

4.9 miles easy

Went on an easy run around the West End, via Garrioch Road, Cleveden Drive, Garrioch Road again and finishing via Grovepark Street to get the distance closer to 5 miles. 4.87 miles in 37:32, average pace 7:42/mile, HR 135.

Pace splits (ave. HR): 8:03 (128), 7:38 (132), 7:46 (137), 7:39 (138), 7:23 (140)
HR zones: 1.6%, 74.3%, 24.0%, 0%, 0%

Mixed reps

I dug my Newton Motus out of the cupboard for the club's mixed reps session. After a 0.87-mile warm-up, we ran 10 1-minute reps, with a 30-second recovery, in the business park on the other side of Maryhill Road. I timed them as 5 x 2 minutes. On the way out I could usually get past a small building on the left-hand side, and on the way back I would ease off towards the end as I caught up with the others.

0.38 miles in 2:03, pace 5:21/mile, HR 162
HR zones: 5.7%, 4.9%, 17.1%, 72.4%, 0%
0.39 miles in 2:02, pace 5:15/mile, HR 166
HR zones: 0%, 2.5%, 16.4%, 66.4%, 14.8%
0.40 miles in 2:06, pace 5:16/mile, HR 164
HR zones: 0%, 0.8%, 15.1%, 84.1%, 0%
0.39 miles in 2:02, pace 5:12/mile, HR 170
HR zones: 0%, 0%, 18.0%, 56.6%, 25.4%
0.40 miles in 2:03, pace 5:07/mile, HR 171
HR zones: 0%, 0%, 8.9%, 69.1%, 21.1%

We then jogged 0.41 miles back to the car park behind the building nearest Maryhill Road for 10 minutes of shuttle runs. I took them slightly easier than the minute reps but registered a new record max HR of 194, which I suppose could be a false reading. I recorded them as one session, stopping and starting the Garmin between reps.

0.62 miles in 2:47, pace 4:30/mile, HR 151
HR zones: 3.6%, 16.8%, 45.5%, 24.0%, 10.2%

Finally, a 0.5-mile warm-down back to Garscube Estate and around the warm-up trail. 4.36 miles in total.

4.1 miles slow

Went out for a recovery run via Garrioch Road, Cleveden Drive and North Woodside Road. 4.05 miles in 32:18, average pace 7:59/mile, HR 132.

Pace splits (ave. HR): 8:24 (123), 7:53 (132), 8:02 (136), 7:35 (137)
HR zones: 6.0%, 81.8%, 12.2%, 0%, 0%

13.8 miles easy

Extended last Sunday's run up to the gate before the Stables. Had more energy than last week but legs were still heavy after Thursday. For a few miles in the middle I had visual migraine symptoms but the headache never materialised. I managed to pick up the pace on the way back and started to feel quite comfortable after about 10 miles. Finished the 13.82 miles in 1:42:58, average pace 7:27/mile, HR 144.

Pace splits (ave. HR): 7:46 (133), 7:25 (143), 7:32 (143), 7:37 (143), 7:37 (142), 7:36 (141), 7:27 (144), 7:23 (148), 7:24 (146), 7:17 (148), 7:23 (148), 7:24 (148), 7:20 (150), 7:03 (149)
HR zones: 0.6%, 10.0%, 89.4%, 0%, 0%
Weekly total: 45 miles

5.2 miles easy

Ran an easy loop of Cowcaddens, Cleveden Road, Winton Drive and Garrioch Road, finishing via Grovepark Street. Legs quite heavy. Dug the Mizuno Wave Musha 2 out of the cupboard but they didn't win me over, at least not for that type of run. 5.24 miles in 38:49, average pace 7:24/mile, HR 143.

Pace splits (ave. HR): 7:30 (139), 7:23 (144), 7:26 (142), 7:34 (143), 7:09 (147), 7:22 (144)
HR zones: 1.4%, 23.7%, 74.9%, 0%, 0%

8.4 miles hard

I got stuck in traffic on the way to the club out-and-back session and thought I had missed the start so set off in pursuit up to the top gate and down Bearsden Road, making quite good time for the first mile. I managed to improve my pace along Great Western Road and began to wonder why I hadn't managed to overtake anybody by the time I got to the bridge over the canal. Deciding the schedule had been changed at the last minute, I turned back at the flyover, only to encounter the fast pack running towards me a few minutes later, so I joined up with them and we made it almost to the gates of the distillery before their 25 minutes were up. It turned out everybody had been on the warm-up trail when I had arrived. On the way back I had fallen a few yards off the pace but suddenly felt a lot better and pushed ahead on my own after Blairdardie, not being concerned about taking the same amount of time to run back (as we were supposed to) because I had already turned round three times, and also not conserving my efforts for Saturday's club cross-country race as some of the fast pack were. Joe and Gavyn caught up with me as we got back to Garscube Estate. Distance came out at 8.36 miles, time 53:08 for a decent 6:21/mile average for a comparatively long run, HR 164. Might be able to put in a reasonable showing on Thursday evenings if this keeps up. The four slowest splits were for the miles which included the climb up to the top gate or where I turned around. Ran a 0.5-mile warm-down afterwards.

Pace splits (ave. HR): 6:28 (150), 6:20 (160), 6:22 (161), 6:32 (159), 6:35 (162), 6:15 (169), 6:04 (174), 6:24 (177), 6:02 (173)
HR zones: 0%, 1.5%, 32.1%, 66.4%, 0%

3.9 miles easy

Went out in the rain for an easy loop of Garrioch Road and Queen Margaret Drive. 3.91 miles in 29:42, average pace 7:36/mile, HR 136.

Pace splits (ave. HR): 8:08 (127), 7:36 (132), 7:24 (141), 7:13 (146)
HR zones: 2.7%, 59.3%, 38.0%, 0%, 0%

6.6 miles fartlek

The Tuesday club session was a fartlek around Kelvindale and Jordanhill with ten fast bursts. It came out at 6.55 miles. I put in a reasonable effort without ever feeling like I was reaching top speed.

HR zones: 1.1%, 53.9%, 24.4%, 20.6%, 0%

3.4 miles easy, 3.3 miles steady

Ran my usual West End route in the morning. Took a while to get moving. 3.38 miles in 25:53, average pace 7:40/mile, HR 139.

Pace splits (ave. HR): 7:52 (137), 7:39 (138), 7:32 (140), 7:34 (142)
HR zones: 1.7%, 50.4%, 47.9%, 0%, 0%

In the evening I ran a loop of Cowcaddens and Queen Margaret Drive. 3.26 miles in 22:34, average pace 6:55/mile, HR 146.

Pace splits (ave. HR): 7:10 (137), 6:53 (146), 6:49 (152), 6:28 (155)
HR zones: 2.8%, 12.3%, 84.0%, 1.0%, 0%

12.5 miles steady

Went out in the afternoon for a repeat of last Sunday's long run, extended to Hungryside Bridge. I felt like I had no energy and was concerned about blowing up and having to walk, but on the way back I saw that with a little more effort I would get my average mile pace below 7:15 and managed to pick it up. 12.48 miles in 1:29:16, average pace 7:09/mile, HR 145.

Pace splits (ave. HR): 7:43 (127), 7:22 (133), 7:11 (138), 7:10 (140), 7:08 (144), 7:15 (145), 7:13 (146), 7:06 (147), 6:57 (151), 6:56 (155), 7:03 (155), 6:55 (157), 6:48 (158)
HR zones: 1.0%, 24.7%, 72.9%, 1.4%, 0%
Weekly total: 35 miles

5.5 miles slow, 5 miles hard

Missed the club session on Thursday due to appalling weather conditions. On Saturday morning I ran down to Kelvinbridge with Natasha to meet Meggan, and we ran back up North Woodside Road, Grovepark Street and Baird's Brae onto the canal and headed towards Port Dundas. After a loop of the business park we ran under the M8, over the footbridge on Garscube Road, up the path behind Abercorn School, back onto Garscube Road and down Grovepark Street to Kelvinbridge. 5.46 miles in 48:22, average pace 8:51/mile, HR 128.

Pace splits (ave. HR): 8:12 (128), 9:07 (130), 8:56 (131), 9:11 (126), 9:06 (124), 8:15 (128)
HR zones: 5.8%, 93.7%, 0.6%, 0%, 0%

In the afternoon I ran down to Cowcaddens and followed the canal as far as Lochburn Road, managing some decent splits after the first mile although I felt very slow in places. Finished the run via Grovepark Street to try to get it closer to 5 miles. 4.97 miles in 31:36, average pace 6:21/mile, HR 164.

Pace splits (ave. HR): 7:05 (141), 6:22 (164), 6:07 (171), 6:13 (172), 5:59 (174)
HR zones: 1.9%, 7.2%, 22.5%, 68.1%, 0.3%

3.4 miles steady

Went out in the evening for a loop of Cowcaddens and Queen Margaret Drive, finishing via Grovepark Street. The GPS trail was horribly mangled and took ages to fix. Eventually I gave up trying to drag misplaced points into the right position and just deleted them, which turned out to be a much better solution. 3.43 miles in 23:26, average pace 6:50/mile, HR 148.

Pace splits (ave. HR): 7:04 (134), 6:56 (150), 6:36 (157), 6:32 (158)
HR zones: 2.8%, 15.9%, 68.8%, 12.5%, 0%

Long reps

The Tuesday club session was long reps, which I thought I would have a go at just to sharpen up a bit although I wasn't prepared to put in too much of an effort before I was 100% again. As usual, they were on the other side of Switchback Road. The session was 6x1K with a 5:30 turnaround, and the fast pack was again fairly depleted. I wore the new adiZero Tempo. On each rep I felt that I wouldn't have run up the Lomond Road hill any faster if I had been fully fit, but I held back as soon as we reached Ravelston Road where I would normally have picked it up immediately to take advantage of the gradual downhill, and restricted my efforts to just staying on the pace. Took the outside line on each rep which accounts for the slightly longer distance compared to October, which does seem like rather a long wait between instances of what may be the club's most useful Tuesday session.

0.65 miles in 4:03, pace 6:16/mile, HR 149
HR zones: 4.9%, 6.6%, 82.7%, 5.8%, 0%
0.64 miles in 4:08, pace 6:28/mile, HR 153
HR zones: 4.8%, 6.0%, 54.8%, 34.3%, 0%
0.64 miles in 4:02, pace 6:18/mile, HR 157
HR zones: 3.7%, 4.5%, 37.2%, 54.5%, 0%
0.64 miles in 3:55, pace 6:09/mile, HR 167
HR zones: 1.7%, 6.8%, 14.5%, 55.7%, 21.3%
0.64 miles in 3:51, pace 6:03/mile, HR 161
HR zones: 5.2%, 6.1%, 10.0%, 78.8%, 0%
0.64 miles in 3:45, pace 5:52/mile, HR 164
HR zones: 0%, 9.8%, 8.9%, 81.3%, 0%

Warm up was 0.53 miles, warm-down 0.9 miles, total distance 5.28 miles