6.8 miles tempo

The club training session took us out the top gate, along Anniesland Road, back along Southbrae Drive, down Crow Road and Clarence Drive, and back to Garscube Estate via Cleveden Road and Dawsholm Road. I had some hip tightness after last night's 800m and thought about giving up at several points, but we were taking it slightly easier than usual so I just stuck with it. Finished the 6.83 miles in 44:09, average pace 6:28/mile, HR 152.

Pace splits (ave. HR): 7:11 (132), 6:53 (137), 6:35 (146), 6:07 (157), 6:13 (162), 6:10 (167), 6:01 (169)
HR zones: 2.5%, 18.1%, 40.1%, 39.3%, 0%

800m

Drove to Linwood for the 800m in the Open Graded which also doubled as day 2 of the club track championships. It turned out that I was the only Garscube entrant in the race, and nobody had turned up for the 5000m or the 200m (which wasn't actually on the timetable). I was placed in the second heat with some fast-looking kids, and sure enough, I got off to a slower start than everybody else and was adrift in last place at 200m. As we battled a headwind in the home straight I made up a couple of places before reaching the bell in a reasonable 64 seconds. On the back straight I had tired arms but was still in touch with the runners in front of me, and although I suddenly felt out of energy coming into the home straight, I managed to pick it up again and outkick a girl wearing a Scotland vest to finish 5th in a slightly disappointing 2:15. Jogged a 1.9-mile loop of Brediland Road and Bridge of Weir Road to warm down.

4.7 miles slow

Ran along Great Western Road with Natasha before heading down Hyndland Road for a loop of Partickhill Road and Turnberry Road. 4.73 miles in 37:34, average pace 7:57/mile, HR 129.

Pace splits (ave. HR): 8:15 (123), 8:11 (129), 7:45 (133), 7:44 (134), 7:48 (129)
HR zones: 5.9%, 84.3%, 9.2%, 0.6%, 0%

3.8 miles steady

Ran the same loop of Milngavie Station as last Monday. 3.78 miles in 26:07, average pace 6:55/mile, HR 140.

Pace splits (ave. HR): 7:17 (131), 6:53 (141), 6:47 (144), 6:39 (148)
HR zones: 5.0%, 31.2%, 63.8%, 0%, 0%

3.4 miles slow, 10 miles steady

Went out in the morning with Natasha for the usual loop of Shakespeare Street and Napiershall Street. 3.39 miles in 27:25, average pace 8:05/mile, HR 116. Calves still sore.

Pace splits (ave. HR): 8:35 (112), 7:45 (118), 7:56 (118), 7:59 (121)
HR zones: 71.2%, 28.8%, 0%, 0%, 0%

In the afternoon I went for an easy run up the canal towards Kirkintilloch for 5 miles and back again. 10.03 miles in 1:12:20, average pace 7:13/mile, HR 139. Ran the usual 0.42-mile warm-down afterwards.

Pace splits (ave. HR): 8:11 (121), 7:19 (133), 7:21 (137), 7:05 (139), 7:06 (140), 7:07 (141), 6:57 (145), 7:01 (145), 7:06 (144), 6:55 (143)
HR zones: 3.7%, 38.8%, 57.5%, 0%, 0%
Weekly total: 45 miles

Parkrun 5K, 4.7 miles slow, 3.8 miles easy

Decided to have a go at the Parkrun in Pollok Park as I thought I should be capable of finishing inside 17 minutes. I parked about half a mile away from the start and jogged there as a warm-up. There were a couple of folk around who I expected to make a race of it. Set off quite fast, on the shoulder of a runner who was already breathing heavily after a couple of hundred metres and soon dropped off, leaving me on my own, although I could feel my legs starting to tie up. After a few minutes I seemed to have built up a substantial lead and my pace had settled back to something more sustainable. Towards the end of the first lap, just after the uphill S-bend, I was caught by a runner from Stornoway, and we reached the split in the course in exactly 9 minutes. I stayed just a few seconds behind on the second lap, at least until we reached the S-bend again when I lost touch as I struggled up the hill, although I had no trouble dodging backmarkers as the damp weather had meant a smaller turn-out than usual. Without any kilometre markers I could only be reasonably hopeful of beating 17 minutes, and I managed to put in a kick on my way down to the finish just to make sure. Finished in 16:52, my PB for the course by 17 seconds. Jogged back to the car to warm down.

3.11 miles in 16:52, average pace 5:25/mile

After getting home I went out with Natasha for our usual loop of Hyndland Road and Charing Cross. 4.65 miles in 38:10, average pace 8:12/mile, HR 135.

Pace splits (ave. HR): 8:23 (165), 8:08 (138), 8:07 (136), 8:10 (139), 8:14 (141)
HR zones: 4.9%, 68.2%, 26.9%, 0%, 0%

In the afternoon, still with heavy legs, I ran a loop of Shakespeare Street, Cleveden Drive and Napiershall Street. 3.84 miles in 28:39, average pace 7:28/mile, HR 131.

Pace splits (ave. HR): 8:06 (123), 7:20 (130), 7:17 (135), 7:03 (139)
HR zones: 6.5%, 81.7%, 11.8%, 0%, 0%

7.2 miles tempo

The club session took us over Canniesburn Road and back along Alderman Road and Anniesland Road. Most of the fast pack were planning on taking it fairly easy on account of races earlier or later in the week but it didn't quite work out like that. Jogged back to Garscube Estate, again not really that slowly, after reaching Anniesland Cross.

5.96 miles in 37:59, average pace 6:22/mile, HR 158
Pace splits (ave. HR): 7:18 (135), 6:47 (155), 6:23 (155), 6:10 (166), 5:44 (172), 5:50 (175)
HR zones: 2.1%, 7.5%, 41.1%, 49.1%, 0.3%

1.27 miles in 8:52, average pace 6:59/mile, HR 162
Pace splits (ave. HR): 7:00 (165), 6:56 (151)
HR zones: 0%, 0%, 35.7%, 64.3%, 0%

3.9 miles slow

Ran a loop of Hyndland Road and Bank Street with Natasha. Wore the Asics Piranha which became a bit clattery when soaked. 3.91 miles in 32:28, average pace 8:18/mile, HR 118.

Pace splits (ave. HR): 8:41 (111), 8:34 (116), 8:18 (117), 7:35 (131)
HR zones: 63.7%, 33.2%, 3.1%, 0%, 0%

4.1 miles hard

Dodged the club fartlek session due to poor weather and the suspicion that the Kelvin Walkway might be involved and instead ran a loop of Shakespeare Street, Winton Drive and North Woodside Road. 4.12 miles in 25:17, average pace 6:08/mile, HR 153. Passed a group of clubmates on Great Western Road so it looked like my suspicions about the route might have been correct.

Pace splits (ave. HR): 6:43 (132), 5:59 (150), 6:02 (164), 5:50 (168), 5:57 (174)
HR zones: 2.3%, 14.3%, 38.6%, 44.8%, 0%

3.8 miles moderate

Ran an anticlockwise loop of Milngavie Station from Bearsden Asda. 3.78 miles in 25:28, average pace 6:44/mile, HR 139.

Pace splits (ave. HR): 7:18 (125), 6:45 (139), 6:33 (144), 6:14 (151)
HR zones: 4.7%, 41.6%, 53.7%, 0%, 0%

3.3 miles slow, 10 miles moderate

Went out in the morning with Natasha for the same route as yesterday morning. 3.34 miles in 29:57, average pace 8:58/mile, HR 111.

Pace splits (ave. HR): 9:19 (109), 8:44 (113), 8:44 (109), 9:15 (111)
HR zones: 97.3%, 2.7%, 0%, 0%, 0%

In the afternoon I headed up the canal, intending to run as far as Farm Bridge, but the rain came on quite heavily and the towpath looked flooded after Lambhill Bridge, so I ran back to Stockingfield Junction and down to Temple Bridge before turning around and heading home via Cowcaddens, picking up the pace in the last couple of miles to try to get to the 10-mile mark inside 65 minutes. Wore the Trail Glove. 10.03 miles in 1:05:05, average pace 6:29/mile, HR 146. Ran a 0.42-mile warm-down around the block afterwards.

Pace splits (ave. HR): 7:38 (123), 6:38 (138), 6:43 (140), 6:35 (144), 6:18 (147), 6:27 (150), 6:24 (148), 6:15 (152), 6:01 (158), 5:55 (162)
HR zones: 3.3%, 21.1%, 65.6%, 10.1%, 0%
Weekly total: 40 miles

3.4 miles easy, 5.2 miles moderate

Went out in the morning for a loop of Shakespeare Street and Napiershall Street. 3.36 miles in 25:14, average pace 7:31/mile, HR 129.

Pace splits (ave. HR): 7:59 (121), 7:20 (129), 7:16 (136), 7:24 (140)
HR zones: 9.3%, 79.5%, 11.2%, 0%, 0%

In the afternoon I dug out the Brooks Racer ST4 for a change and headed along Great Western Road in the rain, and down Hyndland Road. I was planning a single hill rep on Gardner Street but took a detour down Partickhill Road to see if there was another significant hill there, which there wasn't. Followed a path down to Banavie Road and Fortrose Street before running up Gardner Street and back home via Highburgh Road and Bank Street. 5.2 miles in 35:51, average pace 6:54/mile, HR 143.

Pace splits (ave. HR): 7:26 (123), 7:00 (140), 6:54 (143), 6:38 (154), 6:30 (154), 6:50 (158)
HR zones: 6.4%, 35.8%, 50.3%, 7.5%, 0%

10.3 miles tempo

The club session was a 10-mile loop of Drymen Road, Hardgate Roundabout, Great Western Road and Anniesland Cross. There was supposed to be a 3-mile tempo section along Great Western Road but we gradually wound the pace up along Duntocher Road. The fast pack disintegrated after Kilbowie Roundabout and I ran the rest of the way down to Anniesland Cross with Euan Geddes, where we ended the tempo and ran back to Garscube Estate at recovery pace.

9.04 miles in 57:31, average pace 6:22/mile, HR 158
Pace splits (ave. HR): 7:19 (130), 7:03 (144), 6:36 (157), 6:17 (161), 5:57 (162), 5:59 (166), 5:52 (167), 6:04 (172), 6:09 (172)
HR zones: 0.9%, 13.8%, 25.9%, 59.4%, 0%

1.23 miles in 9:23, average pace 7:37/mile, HR 153
Pace splits (ave. HR): 7:40 (156), 7:26 (142)
HR zones: 0%, 5.2%, 59.0%, 35.9%, 0%

3.1 miles slow

Went out with Natasha for an easy run down Garscube Road, under the M8 and through Sighthill Park, then back via Baird Street and Kyle Street. 3.05 miles in 25:49, average pace 8:27/mile, HR 117.

Pace splits (ave. HR): 8:38 (115), 8:22 (120), 8:22 (118)
HR zones: 66.9%, 33.1%, 0%, 0%, 0%

1500m

I drove to Scotstoun at about 8pm expecting to wait at least an hour to take part in the 1500m in the club championship, only to find that events were running well ahead of schedule and the race was due to start as soon as the junior race was finished. I was aiming for 70 seconds per lap, which I managed for the first lap, but the second was 72 and I had decidedly heavy legs from Sunday's 10K. I was also noticing a strange sensation underfoot, possibly from a combination of spikes and X Socks. By that point I was running with one of the older juniors who was ineligible for the senior championship. On the back straight of the final lap he moved ahead. I wasn't able to make a race of it but finished in 4:32 to win my 8th 1500m championship. Might have posted a better time if it hadn't been right after the Polaroids, but I also haven't raced on the track in over 2 years. Jogged a couple of laps afterwards.

2.8 miles steady

Ran from Morrisons car park up Crow Road, along the canal to Spencer Street, and then a loop of Knightswood Cross and Anniesland Cross before heading back up Spencer Street and onto the canal. I picked up the pace towards the end to compensate for the distance being less than 3 miles. 2.81 miles in 19:07, average pace 6:49/mile, HR 141.

Pace splits (ave. HR): 7:12 (130), 6:43 (143), 6:26 (152)
HR zones: 5.8%, 31.3%, 60.1%, 2.9%, 0%

Polaroid Vale of Leven 10K, 4 miles easy

After a couple of days off, I had more or less recovered from Tuesday's hill session and was hopeful of making it a fourth sub-35 minute 10K out of four, although I only reached the first marker in 3:30, with the climb through Balloch Country Park still to come. I made up a few places on the hill before being joined by two Garscube team-mates, and went through 2K in around 7:10. I had hoped to win back some time on the downhill but reached 3K in 10:30 or so. I was however still quite far up the field. Over the next few kilometres I was still not too far behind the Bellahouston Road Runners in front, but I had only reached 5K in 17:30 and thought I had no chance of finishing inside 35 minutes, not having managed negative splits in any of the races so far. The revised route took us back up the river, where I managed to move up a place, and by 8K I was 20 seconds up, despite feeling pretty slow. There was one last short climb back up to the road, and when I reached the last corner before the long finishing straight, sub-35 was looking safe. I finished 3rd Vet, 10th overall, in a chip time of 34:40, my fastest of the series by 1 second. We were 3rd team. I should be 3rd Vet in the series, and we will either be 2nd or 3rd team, depending on how the results are calculated.

6.22 miles in 34:40, average pace 5:34/mile

In the afternoon I went out for an easy loop of Garrioch Road, Cleveden Drive and North Woodside Road. 3.96 miles in 30:15, average pace 7:38/mile, HR 135.

Pace splits (ave. HR): 7:58 (130), 7:31 (134), 7:35 (137), 7:27 (141)
HR zones: 2.3%, 71.9%, 25.8%, 0%, 0%
Weekly total: 26 miles

4.7 miles moderate

Ran a loop of Garrioch Road, Winton Drive, Beaconsfield Road and Napierhall Street before dinner. Hamstrings still sore although I managed some decent splits towards the end without ever feeling like I was putting in too much of an effort. Some HR strap problems again. 4.66 miles in 30:38, average pace 6:34/mile, HR 149.

Pace splits (ave. HR): 7:08 (131), 6:24 (154), 6:43 (153), 6:14 (157), 6:15 (157)
HR zones: 3.5%, 16.4%, 65.1%, 13.8%, 1.3%

2.5 miles easy

Ran an easy loop of Queen Margaret Drive. Sore hamstrings after the hill reps. 2.48 miles in 18:47, average pace 7:35/mile, HR 129.

Pace splits (ave. HR): 7:55 (124), 7:23 (132), 7:19 (137)
HR zones: 8.2%, 85.6%, 6.2%, 0%, 0%

Hill reps

With the final Polaroid race not until Sunday I thought it would be OK to take part in the club's Tuesday session, which turned out to be the same hill pyramid session as on March 1st. 0.9-mile warm-up, then approximately 4x88m, 3x110m, 2x132m, 1x154m, 2x132m, 3x110m and 4x88m beside the Vet School with a jog recovery after each rep. Managed to put in a decent effort after I got warmed up properly, although my left hip was dubious by the end. While standing around waiting for the other packs to finish we were talked into running an extra short rep and long rep, which were hard work. 1.11-mile warm-down to finish.

2.86 miles in 22:43, average pace 7:56, HR 150
HR zones: 2.3%, 13.8%, 66.3%, 17.6%, 0%
Total distance: 4.87 miles

3.5 miles steady

Ran a loop of Mosshead Road and West Chapelton Avenue from Bearsden Asda. 3.47 miles in 24:20, average pace 7:00/mile, HR 141.

Pace splits (ave. HR): 7:22 (130), 7:09 (140), 6:39 (144), 6:44 (146)
HR zones: 4.9%, 21.3%, 73.8%, 0%, 0%

6.4 miles slow, 4.1 miles hard

Went on a run before lunch with Natasha. We headed along Great Western Road, intending to turn back at Dorchester Avenue, but this looked like being a bit short so we headed up Herschell Street. I tried to find a short-cut onto the canal, without success, so we ran up towards Lock 27 and then back along the canal. The path I had been looking for took us back to Strathcona Drive, and after reaching Crow Road we ran through the car park and back down Herschell Street. The detour had added a lot of distance for Natasha breaking in her Newtons and she eventually had to stop and lace her shoes tighter. 6.44 miles in 55:39, average pace 8:39/mile, HR 111.

Pace splits (ave. HR): 8:51 (103), 8:20 (110), 8:27 (114), 8:33 (116), 8:51 (113), 8:40 (110)
HR zones: 92.5%, 7.5%, 0%, 0%, 0%

In the afternoon I ran down to Cowcaddens and along the canal to Shakespeare Street. Wore the Merrell Trail Glove. 4.05 miles in 24:38, average pace 6:05/mile, HR 153.

Pace splits (ave. HR): 6:43 (137), 6:07 (153), 5:41 (160), 5:48 (164), 5:41 (164)
HR zones: 2.0%, 13.1%, 47.6%, 37.3%, 0%
Weekly total: 31 miles

3.3 miles steady

Ran a loop of Shakespeare Street and North Woodside Road in the morning. 3.27 miles in 25:10, average pace 6:56/mile, HR 129. Didn't go back out in the afternoon in order to recover a bit more from Thursday's race.

Pace splits (ave. HR): 8:04 (120), 7:36 (128), 7:23 (134), 7:41 (146)
HR zones: 12.1%, 77.1%, 10.9%, 0%, 0%

Polaroid Dumbarton 10K

The weather took a sudden turn for the better in the afternoon and it had got very warm by the start of the race. I was about a second down on my 3:25 pace goal at the 1K mark but picked it up a bit after that and found myself sitting just behind a group of runners from Bellahouston and Greenock Glenpark. The pace felt as if it might be too fast, but as Dumbarton is traditionally the fastest race in the series, I wasn't too worried. After passing the runners from Greenock I went through 5K in 16:55, which was PB pace and also a reasonable 5K time in its own right. I found the going tougher between 6K and 7K and was passed by Euan Geddes, and soon afterwards the two Greenock runners. My margin of error for a sub-35 minute finish was diminishing rapidly but after 8K I began to make up some ground. There was a minor collision with about 600m to go when one of the Glenpark Harriers tried to go straight on at a left turn, just as I was trying to pass him on the outside, but I didn't lose any time and still managed to go past, although his team-mate managed a stronger finish. My chip time was 34:46, and I was 4th Vet and 13th overall. We took second team prize behind Shettleston.

6.22 miles in 34:46, average pace 5:35/mile