4.7 miles slow

Ran the Hyndland Road route with Natasha. GPS trail was mangled and about 300m too long so assumed distance was 4.65 miles in 38:54, average pace 8:02/mile, HR 121.

HR zones: 40.7%, 59.3%, 0%, 0%, 0%

2.5 miles slow, 3.5 miles moderate

Went out before lunch with Natasha for a loop of Queen Margaret Drive so she could try out her Newtons. 2.48 miles in 20:00, average pace 8:03/mile, HR 117.

Pace splits (ave. HR): 8:14 (117), 7:55 (117), 7:56 (118)
HR zones: 63.2%, 26.8%, 0%, 0%, 0%

In the evening I ran my Mosshead Road and West Chapelton Avenue route from Bearsden Asda. 3.48 miles in 23:10, average pace 6:39/mile, HR 152.

Pace splits (ave. HR): 6:57 (151), 6:56 (155), 6:14 (151), 6:22 (151)
HR zones: 1.8%, 1.5%, 85.6%, 11.1%, 0%

4.7 miles slow, 4.1 miles hard

Went out in the morning with Natasha for our usual loop of Hyndland Road and Charing Cross. Still some dubious HR readings during the third mile. 4.65 miles in 39:17, average pace 8:27, HR 131.

Pace splits (ave. HR): 8:39 (112), 8:34 (133), 8:09 (152), 8:27 (127), 8:29 (130)
HR zones: 32.2%, 46.5%, 9.6%, 7.9%, 3.8%

In the afternoon I went for a short, fast run down to Cowcaddens and along the canal to Shakespeare Street. Wore the Merrell Trail Glove. 4.05 miles in 25:55, average pace 6:24/mile, HR 149.

Pace splits (ave. HR): 7:07 (135), 6:20 (151), 6:13 (154), 5:55 (159), 6:08 (159)
HR zones: 2.9%, 12.5%, 76.5%, 8.1%, 0%
Weekly total: 34 miles

4.6 miles slow, 3.3 miles easy

Went out in the morning for a slow run via Garrioch Road, Winton Drive, Beaconsfield Road and Napiershall Street. Had some chest strap problems and the HR readings towards the end look like nonsense. 4.64 miles in 37:24, average pace 8:04/mile, HR 149.

Pace splits (ave. HR): 8:27 (125), 7:56 (140), 8:15 (157), 7:45 (161), 7:52 (174)
HR zones: 3.4%, 35.2%, 27.6%, 25.3%, 8.4%

In the afternoon, with an adjusted chest strap, I ran an easy loop of Shakespeare Street and North Woodside Road. 3.31 miles in 24:49, average pace 7:30/mile, HR 129.

Pace splits (ave. HR): 7:47 (126), 7:23 (129), 7:20 (130), 7:33 (131)
HR zones: 4.5%, 95.5%, 0%, 0%, 0%

2.5 miles easy

Went for a recovery run via Queen Margaret Drive. The Garmin battery gave up when I reached Great Western Road, 1.52 miles in. Average pace to that point was 7:37/mile, HR 128.

Pace splits (ave. HR): 7:42 (125), 7:29 (133)
HR zones: 9.1%, 90.9%, 0%, 0%, 0%

Polaroid Clydebank 10K

I had just about managed to take care of any injury worries so was confident of making a reasonable attempt at the second 10K in the series. The gale-force winds from earlier in the week had died down but it was still quite blustery. I attempted once again to run 3:25 per kilometre, with more success. I moved past a few folk between 2 and 3K and went through 5K in 17:05. On reaching the canal on the second lap, I had a quick look back, and there was a significant gap behind me, but I began to develop a stitch and gradually lost touch with the Bellahouston Road Runner in front of me, and was subsequently passed by his clubmate with just a couple of kilometres to go. Aware that I was struggling, I risked another look back in the Business Park and saw that I was fairly safe from being overtaken again. I finished in a chip time of 34:52, 3rd Vet and 11th overall. I was also first Garscube finisher, making me the club 10K champion. We took the third team prize behind Shettleston and Bellahouston. It was slightly disappointing not to improve on the previous week's time but I was still happy to finish inside 35 minutes again.

6.22 miles in 34:52, average pace 5:36/mile

5.2 miles easy

Dodged the club's fartlek session and ran a loop of Garrioch Road and Anniesland Cross from Garscube Estate. HR readings dubious again. Left hamstring felt tight and I worked on sore spots on my calf later on. 5.23 miles in 37:36, average pace 7:12/mile, HR 149.

Pace splits (ave. HR): 7:26 (128), 7:02 (139), 7:03 (156), 7:09 (168), 7:17 (156), 7:13 (149)
HR zones: 2.0%, 31.5%, 37.9%, 27.4%, 1.1%

3.5 miles steady

Ran a loop of Mosshead Road and West Chapelton Avenue from Bearsden Asda. HR readings were slightly dubious again. Legs seemed quite heavy. 3.48 miles in 24:03, average pace 6:54/mile, HR 148.

Pace splits (ave. HR): 7:12 (130), 7:07 (150), 6:28 (159), 6:45 (164)
HR zones: 3.5%, 21.8%, 56.5%, 17.0%, 1.1%

8.3 miles moderate, 1.9 miles easy, 2.5 miles easy

Jogged the 0.53 miles down to St George's Cross with Natasha in the morning to get the Underground to Shields Road for the M74 Bike'n'Hike. It wasn't actually a race, although we had to wear numbers. I had decided to aim for 6:30/mile regardless of who else might have turned up. I didn't recognise many people at the start and after about a mile I was in 6th place and only just outside my goal pace. The road was unfinished in a couple of places and cyclists were an occasional hazard. I was having some HR strap problems and noticed a reading of 208 which was clearly wrong, although after I adjusted the strap it settled down to something more plausible.

On reaching the halfway point we turned round and ran back up the opposite carriageway, straight into a headwind. I moved up a couple of places almost immediately, leaving a runner without a club vest, a Kirkintilloch Olympian and a Clydesdale Harrier ahead of me. The road was actually quite dull to run on but I battled the wind and stuck to my plan. I didn't lose any time climbing the last significant hill after Cathcart Road and continued past the start down the off-ramp in search of some kind of finish line. There wasn't one, just a lot of cyclists hanging about, so I restarted the Garmin and ran back under the bridge and up the on-ramp again at a much easier pace to meet up with Natasha and run back in.

8.29 miles in 53:31, average pace 6:27/mile, HR 169
Pace splits (ave. HR): 6:33 (174), 6:39 (169), 6:25 (191), 6:24 (159), 6:28 (165), 6:32 (166), 6:20 (162), 6:23 (165), 6:08 (162)
HR zones: 0.2%, 0.3%, 20.1%, 62.7%, 16.7%

1.92 miles in 14:17, average pace 7:27/mile, HR 148
Pace splits (ave. HR): 7:19 (149), 7:34 (146)
HR zones: 0.0%, 20.5%, 68.3%, 11.2%, 0%

In the afternoon I ran the Queen Margaret Drive loop at an easy pace. 2.49 miles in 18:47, average pace 7:33/mile, HR 132.

Pace splits (ave. HR): 8:01 (128), 7:19 (134), 7:06 (137)
HR zones: 4.0%, 92.8%, 3.2%, 0%, 0%
Weekly total: 34 miles

4.4 miles easy, 2.5 miles steady

Went out in the morning for an easy run around the West End, via Garrioch Road, Winton Drive and Napiershall Street. 4.36 miles in 32:30, average pace 7:25/mile, HR 137.

Pace splits (ave. HR): 7:36 (128), 7:08 (141), 7:30 (141), 7:18 (138), 7:43 (138)
HR zones: 3.1%, 54.9%, 42.0%, 0%, 0%

In the afternoon I ran a loop of Queen Margaret Drive. 2.51 miles in 17:41, average pace 7:03/mile, HR 136.

Pace splits (ave. HR): 7:29 (127), 6:45 (140), 6:48 (148)
HR zones: 4.9%, 50.0%, 44.7%, 0.4%, 0%

Polaroid Helensburgh 10K

Shortly after waking up I suffered a spasm in the upper back which was almost certainly due to pre-race stress. It got gradually better over the course of the day and didn't seem likely to affect my ability to run, but it wasn't until a few minutes before the start of the race that I began to relax. I had the goal of finishing inside 35 minutes and intended to run 3:25/km and see how I got on, using only the markers to keep an eye on my pace. The first kilometre marker was reached in 3:21, and I was soon joined by a couple of clubmates, although after getting to 3K in about 10:10 I began to pull away. After making up a few places, I went through 5K in 17:11 and then struggled against the wind from the seafront for part of the next kilometre, but at the next few markers I still had about 20 seconds in hand. I had to deal with a headwind again inside the last kilometre but crossed the line in a chip time of 34:41, my first sub-35 10K since 2003. I was 3rd Vet in the West District 10K championship, 4th Vet overall, and second counter for the Garscube men's team which was 3rd behind two Shettleston teams.

6.22 miles in 34:41, average pace 5:35/mile

4.6 miles slow

Dodged the club's track session as it was too close to the Helensburgh 10K, so instead I went out in the evening with Natasha for our usual Hyndland Road loop. I forgot to restart the Garmin after crossing Crown Road North and didn't notice until Church Street, ending up with a total of 4 miles exactly, although the full distance was 4.63 miles, time 36:53 for a 7:59/mile average.

Pace splits (ave. HR) for 4.00 miles: 8:07 (116), 7:56 (125), 8:06 (125), 7:59 (129)
HR zones: 20.1%, 77.1%, 2.8%, 0%, 0%

3.2 miles moderate

Ran a single lap of the old club 5-mile championship route at a faster pace than usual for a Monday evening. 3.19 miles in 20:55, average pace 6:33/mile, HR 148.

Pace splits (ave. HR): 6:34 (139), 6:28 (152), 6:36 (155), 6:33 (145)
HR zones: 1.9%, 8.6%, 83.1%, 6.4%, 0%

3.6 miles slow

Went out with Natasha before breakfast for a shorter loop in the Englischer Garten, around the lake and back up the road past the Chinesischer Turm. 3.55 miles in 29:24, average pace 8:17/mile.

Pace splits: 8:32, 8:01, 8:19, 8:17
Weekly total: 28 miles

6.7 miles slow

In Munich. Went out with Natasha before breakfast for a run through the Englischer Garten, crossing the bridge over the Isarring for a loop in the Nordteil before following the Isar down to the Luitpoldbrücke, then heading back into the park and over to the western side of the Südteil. 6.65 miles in 56:31, average pace 8:30/mile.

Pace splits: 8:26, 8:15, 8:10, 8:21, 8:54, 8:38, 8:57

7.2 miles tempo

The club training session was a 5K tempo session along the canal from Maryhill Locks towards Drumchapel. Wore the adiZero Tempo. After some discussion with the rest of the fast pack I decided to run it as a flat 5K and treat the long warm-down as exactly that instead of trying to keep the pace up for a longer distance. I led the pack for the first couple of miles and fell behind Joe and Ben in the last mile. We ran into a headwind all the way. Went through 5K in 17:11.

1.14 miles in 8:23, average pace 7:20/mile, HR 135
Pace splits (ave. HR): 7:14 (133), 7:57 (144)
HR zones: 9.9%, 56.7%, 33.4%, 0%, 0%

3.21 miles in 17:54, average pace 5:35/mile, HR 176
Pace splits (ave. HR): 5:34 (167), 5:27 (178), 5:41 (181), 5:47 (182)
HR zones: 0%, 0%, 6.8%, 62.8%, 30.4%

2.88 miles in 20:05, average pace 6:58/mile, HR 153
Pace splits (ave. HR): 6:54 (154), 6:57 (155), 7:05 (151)
HR zones: 0.8%, 3.0%, 78.4%, 17.8%, 0%

3.4 miles slow

Ran the usual West End loop with Natasha. 3.38 miles in 27:23, average pace 8:07/mile, HR 120. Wore the Asics Piranha and experimented with falling-forward running form.

Pace splits (ave. HR): 8:23 (118), 7:58 (120), 7:48 (121), 8:33 (121)
HR zones: 48.5%, 51.5%, 0%, 0%, 0%

Hill reps

The club's hill reps session consisted of 6 loops of Crarae Avenue and Murrayfield Drive in Westerton. 2.64 miles plus 2.45 miles warm-up and warm-down. Wore the Trail Glove which turned out not to help very much. Max HR was 176.

HR zones: 0.7%, 31.6%, 42.8%, 24.8%, 0%

2.5 miles easy

Ran a loop of Manse Road and Canniesburn Toll from Bearsden Asda. 2.5 miles in 18:51, average pace 7:33/mile, HR 131.

Pace splits (ave. HR): 7:52 (127), 7:17 (131), 7:25 (137)
HR zones: 6.5%, 85.2%, 8.2%, 0%, 0%

5.2 miles hard, 4.6 miles easy

Wore the Merrell Trail Glove for a run up Baird's Brae and along the canal to the first barrier after Maryhill Road. It was difficult to run on wet cobbles but I made good time on the rest of the towpath, reaching 5 miles in 29:45 despite a slower first mile. 5.2 miles in 30:52, average pace 5:56/mile, HR 163. Ran a 0.41-mile warm-down around the block afterwards.

Pace splits (ave. HR): 6:50 (137), 5:48 (161), 5:43 (169), 5:42 (174), 5:42 (177), 5:28 (174)
HR zones: 1.5%, 5.7%, 20.7%, 70.7%, 1.5%

In the afternoon I ran an easy loop of Garrioch Road, Winton Drive, Beaconsfield Road and North Woodside Road. 4.58 miles in 35:02, average pace 7:39/mile, HR 135.

Pace splits (ave. HR): 7:52 (128), 7:29 (134), 7:50 (137), 7:28 (137), 7:32 (137)
HR zones: 1.9%, 80.4%, 17.6%, 0%, 0%
Weekly total: 45 miles

5.8 miles slow, 5.9 miles moderate

Went out in the morning with Natasha for a loop of Queen Margaret Drive and North Woodside Road, wearing the Asics Piranha. Continued for a second loop via Shakespeare Street. 5.76 miles in 47:11, average pace 8:11/mile, HR 146. HR measurements probably rubbish.

Pace splits (ave. HR): 8:44 (121), 8:26 (138), 8:32 (149), 7:36 (163), 7:50 (155), 7:55 (153)
HR zones: 12.8%, 22.6%, 36.5%, 25.5%, 2.5%

In the afternoon I ran up Maryhill Road, down Cowal Road and along Dorchester Avenue. Had to stop for traffic at Kirklee Road and suddenly felt terribly ill, possibly due to dehydration, but after I got going again I felt OK, so I continued to Cowcaddens and back up Garscube Road. 5.92 miles in 38:48, average pace 6:33/mile, HR 154.

Pace splits (ave. HR): 7:17 (132), 6:26 (152), 6:23 (157), 6:28 (169), 6:19 (161), 6:26 (164)
HR zones: 2.3%, 11.0%, 46.9%, 39.9%, 0%

5.4 miles slow

Ran a loop of the canal, Dorchester Avenue and North Woodside Road with Natasha. 5.44 miles in 44:21, average pace 8:09/mile, HR 132. Felt a bit beaten up from recent high mileage, and left hip and hamstring were playing up, but I think I can afford a couple of days off.

Pace splits (ave. HR): 8:31 (120), 8:03 (123), 8:01 (137), 8:13 (140), 7:58 (140), 8:04 (127)
HR zones: 7.6%, 70.1%, 19.3%, 3.0%, 0%

5.2 miles slow

Ran the usual Hyndland Road route with Natasha, with a detour onto Queen Margaret Drive and Kelvin Drive. 5.19 miles in 42:05, average pace 8:06/mile, HR 149. HR looked too high and I couldn't say for sure that it was inaccurate as I wasn't feeling 100%.

Pace splits (ave. HR): 8:11 (160), 8:12 (153), 7:55 (146), 8:03 (145), 8:10 (140), 8:03 (136)
HR zones: 0.2%, 20.2%, 67.4%, 11.7%, 0.6%

4.1 miles slow, 5.4 miles steady, 3.2 miles steady

Went out in the morning for a loop of Shakespeare Street, Winton Drive and North Woodside Road. 4.11 miles in 32:24, average pace 7:52/mile, HR 135.

Pace splits (ave. HR): 8:09 (123), 7:30 (138), 7:53 (141), 7:51 (141), 8:48 (132)
HR zones: 5.5%, 60.3%, 28.9%, 5.2%, 0%

In the afternoon I wore the Trail Glove for a run down to Cowcaddens, along the canal as far as Maryhill Locks, and back down Maryhill Road. 5.41 miles in 39:46, average pace 7:21/mile, HR 136.

Pace splits (ave. HR): 7:59 (126), 7:15 (134), 7:09 (144), 7:16 (137), 7:13 (137), 7:07 (140)
HR zones: 3.4%, 69.4%, 26.5%, 0.6%, 0%

In the evening I ran a single lap of the old club 5-mile championship route, starting at Bearsden Asda. Went OK but noticed legs felt slightly numb as I reached the top of Inveroran Drive. 3.2 miles in 24:42, average pace 7:43/mile, HR 133.

Pace splits (ave. HR): 8:07 (125), 7:50 (132), 7:21 (140), 6:57 (144)
HR zones: 12.0%, 66.9%, 20.5%, 0.5%, 0%

4.4 miles slow, 12.4 miles steady

Went out in the morning for an easy loop of Shakespeare Street, Winton Drive, Beaconsfield Road and North Woodside Road. 4.4 miles in 35:12, average pace 8:00/mile, HR 126.

Pace splits (ave. HR): 8:22 (116), 7:48 (122), 8:03 (132), 7:47 (130), 8:06 (132)
HR zones: 21.4%, 75.0%, 3.7%, 0%, 0%

In the afternoon I ran down to Cowcaddens along the canal as far as Farm Bridge, then back the same way. Wore the Merrell Trail Glove. The headwind on the way out was strong enough in places to cause waves on the canal. After turning at the bridge I was able to pick up the pace quite easily and it occurred to me towards the end that it had been comparatively easy for a 12-mile run. 12.39 miles in 1:28:16, average pace 7:07/mile, HR 142. Ran a 0.42-mile warm-down around the long side of the block afterwards, after changing into the Nike Lunarglide 2, which felt like cushions.

Pace splits (ave. HR): 7:55 (130), 7:25 (134), 7:24 (133), 7:35 (137), 7:31 (138), 7:31 (139), 7:02 (143), 6:35 (150), 6:39 (149), 6:42 (151), 6:34 (154), 6:44 (153), 6:42 (157)
HR zones: 0.8%, 45.2%, 52.8%, 1.2%, 0%
Weekly total: 63 miles