5 miles slow, 4 miles easy

Went out in the morning with Natasha for one of our usual routes through Kelvingrove Park and along the river, extended by a loop around the Science Centre. 4.95 miles in 42:55, average pace 8:40/mile, HR 131.

Pace splits (ave. HR): 8:25 (116), 8:36 (135), 8:42 (141), 8:53 (131), 8:47 (130)
HR zones: 12.6%, 72.7%, 8.9%, 5.7%, 0%

In the afternoon I didn't want to risk any speedwork so wore the Trail Glove for a run down to Cowcaddens, along the canal to Shakespeare Street and back home via Grovepark Street. 4.04 miles in 30:22, average pace 7:31/mile, HR 129.

Pace splits (ave. HR): 7:54 (126), 7:16 (129), 7:23 (130), 7:29 (132)
HR zones: 5.4%, 90.2%, 4.3%, 0%, 0%

4.9 miles slow

After working on the hip problem I felt OK to try an easy run around the West End before lunch, via Shakespeare Street and Winton Drive. It was going OK so I continued down to Cowcaddens and home via Garscube Road. 4.89 miles in 38:27, average pace 7:51/mile, HR 133.

Pace splits (ave. HR): 8:09 (121), 7:42 (131), 7:50 (137), 7:35 (138), 8:01 (138)
HR zones: 5.5%, 74.4%, 20.1%, 0%, 0%

7.6 miles hard

Dodged the club's cross-country handicap race and instead went out for a loop of Canniesburn Toll, Anniesland Cross and North Woodside Road. Wore the adiZero Tempo and tried to maintain a reasonable pace as I normallly would when running with the club on a Thursday. I ended up with a huge PB for the route although I don't run it very often. 7.58 miles in 47:49, average pace 6:19/mile, HR 162. Afterwards I ran a 0.41-mile warm-down around the long side of the block. Had some hip and hamstring problems later on.

Pace splits (ave. HR): 7:05 (140), 6:21 (160), 6:10 (165), 6:21 (165), 5:59 (164), 6:12 (169), 6:00 (170), 6:21 (168)
HR zones: 1.5%, 3.9%, 25.0%, 67.5%, 2.2%

1.6 miles slow, 6.4 miles slow

Went out before breakfast for a loop of the canal from Baird's Brae to Firhill Road. 1.59 miles in 12:56, average pace 8:09/mile, HR 123.

Pace splits (ave. HR): 8:23 (122), 7:46 (125)
HR zones: 19.5%, 80.5%, 0%, 0%, 0%

In the evening I went out with Natasha for a run along Great Western Road as far as Anniesland Cross and back via Clarence Drive and Napiershall Street. We were passed by a girl on Crow Road and when she appeared to slow down a few hundred yards later, Natasha couldn't resist picking up the pace to overtake her. 6.38 miles in 53:16, average pace 8:21/mile, HR 123.

Pace splits (ave. HR): 8:17 (118), 8:10 (123), 8:17 (123), 7:40 (131), 9:01 (125), 8:34 (121), 8:36 (124)
HR zones: 24.0%, 72.2%, 3.8%, 0%, 0%

Mixed reps

Wore the Asics Piranha for the club's mixed reps session. After a 0.59-mile warm-up we ran 10 1-minute reps with a 45-second recovery in the business park across Maryhill Road. I timed the last 8 individually. They came out significantly faster than in February. I put in more effort in the first rep of each pair, which was broadly uphill.

0.42 miles in 2:02, pace 4:54/mile, HR 142
HR zones: 14.8%, 11.5%, 69.7%, 4.1%, 0%
0.22 miles in 1:01, pace 4:41/mile, HR 152
HR zones: 4.9%, 13.1%, 23.0%, 59.0%, 0%
0.20 miles in 1:01, pace 5:04/mile, HR 154
HR zones: 0.0%, 24.6%, 27.9%, 47.5%, 0%
0.21 miles in 1:00, pace 4:40/mile, HR 171
HR zones: 0.0%, 5.0%, 3.3%, 65.0%, 26.7%
0.21 miles in 1:01, pace 4:52/mile, HR 161
HR zones: 0.0%, 4.9%, 13.1%, 82.0%, 0%
0.22 miles in 1:01, pace 4:40/mile, HR 161
HR zones: 0.0%, 8.2%, 29.5%, 62.3%, 0%
0.21 miles in 1:01, pace 4:49/mile, HR 160
HR zones: 0.0%, 0.0%, 31.7%, 68.3%, 0%
0.21 miles in 1:01, pace 4:48/mile, HR 165
HR zones: 0.0%, 0.0%, 23.0%, 77.0%, 0%
0.21 miles in 1:00, pace 4:51/mile, HR 163
HR zones: 0.0%, 0.0%, 31.7%, 68.3%, 0%

After a jog of 0.49 miles we ran 10 minutes of shuttle runs in the same car park as before. Managed to get onto my toes more as the session went on and set a new fastest pace as recorded by the Garmin on one of the slightly downhill reps.

0.09 miles in 0:25, pace 4:42/mile, HR 122
HR zones: 40.0%, 44.0%, 16.0%, 0%, 0%
0.09 miles in 0:24, pace 4:13/mile, HR 138
HR zones: 0%, 66.7%, 33.3%, 0%, 0%
0.09 miles in 0:24, pace 4:25/mile, HR 145
HR zones: 0%, 4.2%, 95.8%, 0%, 0%
0.09 miles in 0:24, pace 4:19/mile, HR 151
HR zones: 0%, 20.8%, 29.2%, 50.0%, 0%
0.10 miles in 0:23, pace 3:55/mile, HR 166
HR zones: 0%, 0%, 34.8%, 21.7%, 43.5%
0.10 miles in 0:24, pace 4:11/mile, HR 158
HR zones: 0%, 0%, 41.7%, 58.3%, 0%
0.09 miles in 0:22, pace 4:03/mile, HR 147
HR zones: 0%, 0%, 86.4%, 13.6%, 0%
0.09 miles in 0:24, pace 4:24/mile, HR 162
HR zones: 0%, 0%, 37.5%, 62.5%, 0%

Jogged the 0.53 miles back to Garscube Estate to warm down.

3.3 miles slow, 6.9 miles steady, 1.8 miles slow

Went out before breakfast for a loop of Shakespeare Street and Napiershall Street. 3.33 miles in 26:56, average pace 8:05/mile, HR 126.

Pace splits (ave. HR): 8:34 (117), 7:55 (124), 7:46 (135), 8:04 (136)
HR zones: 27.8%, 60.3%, 9.7%, 2.2%, 0%

In the afternoon I ran to Sweatshop and back, along the canal. Wore the Trail Glove. 6.86 miles in 48:29, average pace 7:04/mile, HR 135.

Pace splits (ave. HR): 8:08 (126), 7:29 (129), 7:16 (131), 7:20 (129), 6:40 (142), 6:17 (147), 6:08 (149)
HR zones: 3.7%, 64.5%, 31.7%, 0.1%, 0%

Ran a short recovery loop from Bearsden Asda in the evening, via Roman Road and Canniesburn Toll. 1.78 miles in 14:45, average pace 8:18/mile, HR 125.

Pace splits (ave. HR): 8:32 (123), 8:01 (128)
HR zones: 13.8%, 86.2%, 0%, 0%, 0%

7.5 miles slow, 10 miles steady

Went out in the morning for a longer run with Natasha, heading towards Victoria Park. All along Great Western Road there were quite a few people waiting for something. It turned out to be the Yorkhill Motorbike Run, so we took a detour down Fifth Avenue to escape the exhaust fumes for a while, then dodged between the bikes to cross Crow Road. After a loop of the pond we headed down to South Street and back along the cyclepath, then home via Derby Street, Park Road and Napiershall Street. 7.53 miles in 1:02:03, average pace 8:15/mile, HR 122.

Pace splits (ave. HR): 8:19 (120), 8:13 (121), 7:54 (124), 8:27 (119), 8:10 (121), 8:23 (122), 8:19 (124), 8:12 (123)
HR zones: 30.9%, 68.5%, 0.6%, 0%, 0%

In the afternoon I ran straight up onto the canal from Garscube Road and along the towpath to Farm Bridge, then back home again. Wore the Trail Glove. 10.01 miles in 1:08:35, average pace 6:51/mile, HR 143. Ran 0.42 miles around the longer side of the block to warm down.

Pace splits (ave. HR): 7:41 (129), 7:02 (135), 7:04 (136), 6:57 (139), 6:54 (140), 6:48 (146), 6:33 (150), 6:35 (150), 6:34 (153), 6:23 (153)
HR zones: 1.1%, 42.2%, 56.7%, 0%, 0%
Weekly total: 59 miles

4.9 miles slow, 5.1 miles easy

Went out in the morning with Natasha for a modified version of our Hyndland Road route, via Raeberry Street and Kelvin Drive. 4.87 miles in 39:10, average pace 8:02/mile, HR 123.

Pace splits (ave. HR): 8:17 (115), 8:10 (123), 7:35 (126), 8:03 (126), 8:05 (128)
HR zones: 20.3%, 79.7%, 0%, 0%, 0%

In the afternoon I ran the usual four hill reps of Gardner Street. 5.07 miles in 38:47, average pace 7:39/mile, HR 141. Max HR was 175.

Pace splits (ave. HR): 7:40 (124), 7:22 (136), 8:10 (146), 7:45 (150), 7:16 (145)
HR zones: 4.9%, 38.6%, 47.9%, 8.6%, 0%

5 miles easy, 3.3 miles hard, 1.3 miles easy

Went out in the morning for a run down to Cowcaddens, along the canal to Shakespeare Street and back along Great Western Road. Some dubious HR readings. 4.95 miles in 38:07, average pace 7:42/mile, HR 139.

Pace splits (ave. HR): 8:18 (126), 7:27 (140), 7:34 (144), 7:41 (139), 7:28 (145)
HR zones: 7.2%, 40.1%, 48.8%, 3.3%, 0.6%

In the afternoon I ran a loop of Shakespeare Street and North Woodside Road in the Asics Piranha. Ran a 1.3 mile loop of Maryhill Road and Phoenix Road afterwards as a warm-down.

3.29 miles in 20:41, average pace 6:18/mile, HR 149
Pace splits (ave. HR): 6:59 (128), 6:12 (155), 5:48 (166), 5:55 (158)
HR zones: 3.9%, 26.8%, 31.0%, 38.2%, 0%

1.30 miles in 9:53, average pace 7:35/mile, HR 137
Pace splits (ave. HR): 7:44 (134), 7:03 (146)
HR zones: 8.3%, 35.4%, 56.3%, 0%, 0%

7.3 miles tempo

The club session was a tempo run which took us along Canniesburn Road, down Garscadden Road and back along Great Western Road where the tempo section was supposed to begin. Only Joe and I were in the fast pack, and we decided a 3-mile warm-up was excessive and picked up the pace during the first mile. Coming back up Great Western Road into a headwind was hard work and we dropped outside 6:00 for that mile. We finished the tempo section at Cleveden Road as planned and jogged back over Dalsholm Road.

6.15 miles in 37:22, average pace 6:05/mile, HR 165
Pace splits (ave. HR): 6:36 (147), 6:08 (159), 5:46 (163), 6:05 (171), 5:57 (175), 5:54 (177), 6:07 (173)
HR zones: 1.4%, 0.5%, 31.0%, 67.1%, 0%

1.15 miles in 9:24, average pace 8:10/mile, HR 149
Pace splits (ave. HR): 8:14 (150), 7:38 (141)
HR zones: 0%, 14.2%, 77.1%, 8.7%, 0%

2.2 miles easy

Went out before breakfast for a recovery run up Baird's Brae and along the canal to the fire station. 2.16 miles in 16:36, average pace 7:41/mile, HR 133.

Pace splits (ave. HR): 7:53 (133), 7:32 (132), 7:20 (135)
HR zones: 8.0%, 73.1%, 18.9%, 0%, 0%

Pyramids

The club track session was pyramids from 200m up to 1K in 200m increments and back down again, with a 200m walk/jog recovery between each one. Fast pack was severely depleted and I ended up running more or less on my own. Times improved as the session went on. Ran four laps afterwards as a warm-down.

200m - 0:35; 400m - 1:15; 600m - 1:54; 800m - 2:35; 1000m - 3:12; 800m - 2:33; 600m - 1:50; 400m - 1:10; 200m - 0:31

Total distance: 5.1 miles

2.5 miles slow, 4.6 miles steady

Went out before breakfast for a loop of Queen Margaret Drive. 2.47 miles in 19:55, average pace 8:03/mile, HR 126.

Pace splits (ave. HR): 8:23 (121), 7:49 (129), 7:50 (131)
HR zones: 14.4%, 84.4%, 1.2%, 0%, 0%

In the evening I ran an old route from Bearsden Asda, via West Chapelton Avenue and Pendicle Road, through Westerton and Garscube Estate, round the warm-up trail and out by the side gate. 4.59 miles in 33:07, average pace 7:13/mile, HR 139.

Pace splits (ave. HR): 7:58 (126), 7:11 (140), 6:56 (141), 6:56 (145), 6:55 (151)
HR zones: 6.4%, 30.5%, 63.1%, 0%, 0%

3 miles easy, 14.1 miles steady

Went out before breakfast for a run along the canal from Baird's Brae to Shakespeare Street. Wore the Lunarglide 2. 3.03 miles in 23:09, average pace 7:38/mile, HR 131.

Pace splits (ave. HR): 8:00 (124), 7:32 (133), 7:23 (136)
HR zones: 6.0%, 92.4%, 1.6%, 0%, 0%

In the afternoon I tried out the Merrell Trail Glove on a run up the canal to Glasgow Bridge and back. Had absolutely no foot problems while on the towpath although I noticed my calves were doing most of the work. I had intended to stick to an average of 7:15/mile overall and tried to ease off slightly once or twice, but reached the halfway point with a 7:08/mile average and decided against getting dragged into a race against the clock. However, I had pushed it down to 7:04 with a few miles left and couldn't resist picking up the pace, knowing I still had the final downhill mile in reserve. Left foot felt bruised again in one particular spot later on although it had been fine when I reached Maryhill Road. Jogged round the block for a 0.21-mile warm-down afterwards. 14.09 miles in 1:38:01, average pace 6:57/mile, HR 147.

Pace splits (ave. HR): 7:49 (127), 7:12 (135), 7:10 (136), 7:04 (141), 6:53 (148), 6:58 (150), 6:54 (148), 7:00 (153), 6:49 (154), 6:55 (152), 6:56 (152), 6:43 (154), 6:42 (158), 6:25 (156)
HR zones: 1.0%, 23.7%, 72.9%, 2.4%, 0%
Weekly total: 51 miles

4.1 miles steady, 5.1 miles slow

Ran down to Cowcaddens and over the footbridge, up to the canal, through Ruchill Park, along Ruchill Street to Maryhill Road and back home via Grovepark Street. Wore the Merrell Trail Glove. Had a few chest strap problems and watched on Garscube Road as my HR rose to 160 shortly after I'd adjusted the strap, and then fell back to 140 after a few seconds. 4.05 miles in 29:13, average pace 7:13/mile, HR 143.

Pace splits (ave. HR): 7:22 (130), 7:14 (154), 7:14 (145), 7:00 (144)
HR zones: 3.7%, 27.0%, 57.3%, 11.6%, 0%

In the afternoon I ran along Great Western Road for my usual four hill reps on Gardner Street and headed back via University Avenue and Bank Street. Wore the Trail Glove again. 5.1 miles in 40:35, average pace 7:58/mile, HR 136. Max HR was 174.

Pace splits (ave. HR): 7:56 (124), 7:37 (134), 8:30 (141), 8:05 (144), 7:41 (138), 8:04 (139)
HR zones: 6.7%, 70.7%, 15.8%, 6.8%, 0%

2.5 miles slow

Ran the Queen Margaret Drive loop before breakfast. 2.48 miles in 20:20, average pace 8:12/mile, HR 128.

Pace splits (ave. HR): 8:28 (119), 7:56 (132), 8:14 (137)
HR zones: 23.6%, 62.3%, 14.1%, 0%, 0%

7.2 miles tempo

The club session took us out the top gate, across Westeron Avenue, over the canal bridge and along the towpath to Dalsholm Road where the tempo section was supposed to begin. We ran down to the Kelvin Walkway and all the way down to Queen Margaret Drive, where Ben headed home, leaving me and Joe to finish the tempo section along Great Western Road to Anniesland Station. 6.01 miles in 39:37, average pace 6:35/mile, HR 155. Afterwards we jogged the 1.17 miles back to the bottom of the hill inside Garscube Estate.

Pace splits (ave. HR): 7:18 (134), 7:09 (156), 6:25 (151), 6:30 (157), 6:25 (164), 5:46 (173)
HR zones: 1.2%, 13.4%, 50.3%, 35.1%, 0%

4.6 miles slow

Ran the usual Hyndland Road loop with Natasha. Wore the Trail Glove again. We eased off a bit after the Art Gallery. 4.64 miles in 37:52, average pace 8:10/mile, HR 120.

Pace splits (ave. HR): 8:03 (118), 8:07 (121), 7:52 (121), 8:32 (122), 8:21 (121)
HR zones: 37.9%, 62.1%, 0%, 0%, 0%

5.6 miles fartlek

The advertised club fartlek session turned out to involve the Kelvin Walkway. Ordinarily I would have bailed and done something else but I was placed in charge of a depleted fast pack. We headed down the new cyclepath and the walkway, through Botanic Gardens, along a couple of paths from Winton Drive to the canal at the aqueduct, along the canal to Cleveden Road and up Cowal Road. We got in eight fast bursts over varying distances plus strides at the start and finish. Distance was 5.63 miles, max HR was 178.

HR zones: 4.2%, 59.8%, 23.8%, 12.2%, 0%

1.6 miles slow, 3.5 miles hard

Ran a short loop of the canal from Baird's Brae to Firhill Road before breakfast. 1.57 miles in 13:01, average pace 8:17/mile, HR 120.

Pace splits (ave. HR): 8:31 (119), 7:51 (123)
HR zones: 32.5%, 67.5%, 0%, 0%, 0%

In the evening I tried out the Merrell Trail Glove on the same route as last Monday evening. Felt unstable in places but it went pretty well otherwise. 3.49 miles in 22:13, average pace 6:22/mile, HR 147.

Pace splits (ave. HR): 6:48 (132), 6:46 (151), 5:49 (153), 5:47 (159)
HR zones: 2.7%, 20.8%, 71.9%, 4.6%, 0%

2.5 miles slow, 12.5 miles easy

Ran the Queen Margaret Drive loop in the morning. 2.50 miles in 19:36, average pace 7:51/mile. Wore the Lunarglide 2. HR all over the place for no discernible reason. GPS trace was also slightly mangled and took a while to repair.

Pace splits: 8:12, 7:39, 7:32

In the afternoon I ran up the canal as far as Hungryside Bridge and back home again. Wore the Newton Distance S which may have reached the end of their useful life. I had decided it was too far to risk the Trail Glove just yet. Hip was playing up but it didn't feel serious. Felt quite fatigued, probably due to sudden warm spell, and never really got moving, although the pacing looks pretty consistent and I was able to pick it up just enough in the last few miles to bring my average below 7:30/mile. 12.52 miles in 1:33:46, average pace 7:29/mile, HR 133.

Pace splits (ave. HR): 8:17 (124), 7:30 (130), 7:24 (129), 7:26 (130), 7:30 (131), 7:31 (132), 7:28 (132), 7:28 (133), 7:29 (135), 7:21 (136), 7:20 (139), 7:17 (138), 7:12 (137)
HR zones: 1.6%, 92.8%, 5.6%, 0%, 0%
Weekly total: 44 miles

4.7 miles slow, 5.8 miles slow

Went out in the morning with Natasha for our usual loop of Hyndland Road and Sauchiehall Street. I tried out a new pair of Merrell Trail Glove which turned out not to be as noisy on the road as I'd expected. Among my quasi-barefoot running shoes, they were a far better fit than the Asics Piranha or Onitsuka Tiger Tai Chi and didn't threaten to give me a blister. Finished the 4.71 miles in 38:30, average pace 8:10/mile, HR 127.

Pace splits (ave. HR): 8:08 (115), 8:10 (134), 7:50 (136), 8:20 (127), 8:28 (122)
HR zones: 20.0%, 67.1%, 12.5%, 0.4%, 0%

I was sufficiently enthused by the Trail Glove to run in them again in the afternoon, this time along Great Western Road and Hyndland Road for four hill reps on Gardner Street. I could get up the hill just inside 60 seconds. Going back downhill was tricky but I couldn't decide if it was on account of the shoes or it's just always that tricky. Continued onto the cyclepath via Purdon Street and Castlebank Street to collect the car from the office. On the cyclepath, I noticed the sensation of a lump under my left foot and eventually had to stop to check I hadn't picked up a stone. Couldn't find anything and it went away as soon as I started running again, but the sensation started to return as I was running under the Kingston Bridge. No ill effects afterwards although the usual hip tightness was more noticeable at the front. 5.75 miles in 44:56, average pace 7:49/mile, HR 140. Max HR was 175.

Pace splits (ave. HR): 8:11 (126), 7:39 (135), 8:26 (143), 7:54 (147), 7:30 (145), 7:03 (147)
HR zones: 3.7%, 46.5%, 43.2%, 6.6%, 0%

6.1 miles steady

The club session was a steady run around Bearsden with increased effort on the hills. We headed up Drymen Road as far as Stockiemuir Avenue and back via Boclair Road and Rannoch Drive. Total distance was 6.07 miles, average pace 6:57/mile, HR 158.

Pace splits (ave. HR): 8:08 (127), 7:02 (158), 6:50 (164), 6:26 (166), 6:52 (163), 6:17 (179)
HR zones: 2.4%, 16.9%, 29.6%, 44.4%, 6.6%

4.2 miles slow

Went out with Natasha for a run around the West End - down North Woodside Road, Great Western Road, through the underpasses and up Buccleugh Street, across the footbridge over the M8 and along Sauchiehall Street, then back up Kelvin Way and Bank Street. 4.2 miles in 35:07, average pace 8:22/mile, HR 122.

Pace splits (ave. HR): 8:19 (120), 8:30 (123), 8:13 (123), 8:21 (123), 8:44 (123)
HR zones: 21.7%, 78.3%, 0%, 0%, 0%

Long reps

The club's Tuesday session was long reps on the other side of Switchback Road - 6x1K with a 5:30 turnaround. The fast pack was depleted as usual and I was intending to coast, but after the first rep I felt in pretty good shape and put in a decent effort on the others, with only a minor hip niggle.

0.63 miles in 3:44, pace 5:57/mile, HR 147
HR zones: 7.1%, 8.9%, 83.9%, 0%, 0%
0.63 miles in 3:35, pace 5:42/mile, HR 159
HR zones: 6.5%, 4.7%, 14.4%, 74.4%, 0%
0.63 miles in 3:30, pace 5:35/mile, HR 166
HR zones: 4.3%, 1.9%, 15.7%, 68.6%, 9.5%
0.63 miles in 3:31, pace 5:34/mile, HR 168
HR zones: 2.8%, 1.9%, 3.8%, 91.5%, 0%
0.63 miles in 3:32, pace 5:38/mile, HR 167
HR zones: 0.5%, 8.5%, 10.4%, 80.7%, 0%
0.62 miles in 3:27, pace 5:32/mile, HR 170
HR zones: 2.4%, 4.8%, 8.7%, 84.1%, 0%

Warm up was 0.48 miles, warm-down 0.89 miles, total distance 5.14 miles

3.5 miles easy

Taking it easy to recover from the race, I ran a shorter loop from Bearsden Asda via Mosshead Road and West Chapelton Avenue. 3.48 miles in 25:54, average pace 7:27/mile, HR 133.

Pace splits (ave. HR): 7:36 (126), 7:33 (138), 7:06 (134), 7:36 (135)
HR zones: 4.9%, 81.6%, 13.5%, 0%, 0%

National Road Relay Championships

I had just about managed to ward off injury by rolling out my IT band, which was just as well as various absences ensured I would have to run one of the long legs for the first time since 2003. Despite the ongoing hip problem, this was also the least injured I had been coming into this race for three years. I went for the adiZero Mana as the most minimal shoe I had which wouldn't give me blisters. We managed to get a vets' team together and I went out on the fourth leg, by which time we were way out of contention although I was hopeful of making up quite a few places. I had passed five runners in the first couple of miles but lost a place to David Millar before reaching Houstoun Road where we were exposed to a strong headwind.

Over the next mile or so I started to struggle and wondered if I had set out too fast, but I was still gaining on runners from Bellahouston Harriers and East Kilbride who were heading anticlockwise along a road off to my right as I ran along the path beside the railway line. I misunderstood the steward's comment about an S-bend and turned left onto Deans South and then right again. I soon realised there was no obvious route to follow and there were no arrows spray-painted on the ground, so I headed back down to Deans South and found the arrows again. My wrong turn probably cost me 30 seconds or so, but the two runners ahead of me had evidently managed to take an even wider detour as I could see them on my right, heading back out of the housing estate onto the course.

Despite my trouble with the route I was suddenly feeling great and started to pick it up as we headed downhill towards the River Almond, making up a few more places before the finish, although as it turned out we were still nearly 90 seconds behind the 5th-placed vets' team. In all I had a net gain of 8 places in the men's race and finished in 34:52, which gives me a 5:49/mile average for the 6 miles I ran. I had been aiming for sub-35 for the actual 5.85 miles so it went pretty well. We finished 7th vets' team, 33rd overall.

Jogged an additional 1K as a warm-up and again as a warm-down. After getting home Natasha and I ran our usual West End route, 3.37 miles in 30:14 for an 8:58/mile average, HR 130.

Pace splits (ave. HR): 9:33 (126), 8:40 (132), 8:33 (133), 9:17 (132)
HR zones: 2.3%, 97.7%, 0%, 0%, 0%
Weekly total: 39 miles

4.6 miles slow

The hip problem seemed to be sufficiently under control that I was able to risk the usual Hyndland Road route with Natasha in the evening. 4.63 miles in 38:45, average pace 8:22/mile, HR 120. Wore the Asics Piranha although I felt like I was pushing my luck a bit and a few extra miles would have given me a blister.

Pace splits (ave. HR): 8:21 (117), 8:17 (123), 8:25 (119), 8:30 (120), 8:13 (123)
HR zones: 37.5%, 62.5%, 0%, 0%, 0%