3.9 miles easy, 12.6 miles moderate

Went out in the morning for a run through Ruchill Park, down Garrioch Road and back home via Napiershall Street. 3.89 miles in 28:56, average pace 7:26/mile, HR 138.

Pace splits (ave. HR): 8:09 (125), 7:08 (136), 7:06 (145), 7:22 (148)
HR zones: 9.4%, 45.7%, 40.9%, 3.9%, 0%

In the afternoon I didn't feel like running at all but eventually dragged myself out. Ran down to Cowcaddens and onto the canal as far as Shakespeare Street, then back down Great Western Road to Cowcaddens and back onto the canal, this time all the way to Bearsden Road, and back home via Grovepark Street, coming off the canal at the fire station. Wore the Merrell Trail Glove which felt a bit extreme on the longish road sections. I was pleased to shake off the fatigue and run a few faster miles towards the end. 12.62 miles in 1:24:39, average pace 6:42/mile, HR 146. Ran the usual a 0.41-mile warm-down afterwards.

Pace splits (ave. HR): 7:44 (127), 6:52 (138), 6:56 (135), 6:58 (134), 6:46 (142), 6:57 (150), 6:30 (149), 6:34 (149), 6:27 (150), 6:34 (153), 6:27 (157), 6:02 (162), 6:11 (160)
HR zones: 1.7%, 26.4%, 60.6%, 11.3%, 0%
Weekly total: 44 miles

4.3 miles slow, 6.3 miles steady

Missed training on Thursday as I felt too ill, after having got steadily worse since the Arran relay, but I was able to run again by Saturday. Went out in the morning for a loop of Garrioch Road and Queen Margaret Drive, starting and finishing via Grovepark Street. 4.32 miles in 34:40, average pace 8:02/mile, HR 123.

Pace splits (ave. HR): 8:34 (115), 7:43 (122), 7:59 (124), 7:56 (129), 7:47 (127)
HR zones: 24.5%, 75.5%, 0%, 0%, 0%

In the afternoon I went to run my loop of Partickhill Road but changed my mind on Hyndland Road and ran down Clarence Drive and up Crow Road to Anniesland Cross instead. 6.31 miles in 45:23, average pace 7:11/mile, HR 137. Ran a 0.78-mile loop of Hinshaw Street afterwards to warm down.

Pace splits (ave. HR): 7:52 (121), 7:05 (136), 7:00 (138), 7:04 (141), 7:11 (142), 6:58 (141), 7:11 (146)
HR zones: 6.0%, 46.4%, 47.6%, 0%, 0%

4.4 miles slow

Went out with Natasha for one of our old routes through Kelvingrove Park and along the river. 4.44 miles in 38:27, 8:40/mile average, HR 123.

Pace splits (ave. HR): 8:37 (118), 8:42 (123), 8:15 (126), 9:06 (124), 8:43 (125)
HR zones: 22.1%, 77.9%, 0%, 0%, 0%

8.9 miles slow

Ran a loop of Anniesland Cross, Crow Road, Byres Road and Napiershall Street with Natasha, continuing on my own for a smaller loop of Queen Margaret Drive and North Woodside Road to add an extra couple of miles at a faster pace. Wore my new Headsweats skullcap as sun protection and it worked out fine. 8.94 miles in 1:10:21, average pace 7:52/mile, HR 129.

Pace splits (ave. HR): 8:15 (122), 8:04 (125), 7:57 (127), 8:07 (128), 8:14 (125), 8:23 (123), 8:05 (129), 6:50 (141), 6:49 (145)
HR zones: 8.6%, 75.3%, 16.1%, 0%, 0%

2.5 miles easy

Ran a loop of Roman Drive, Bearsden Cross and Canniesburn Toll, heading back to Bearsden Asda via Ferguston Road, Beechwood Lane and West Chapelton Crescent. 2.52 miles in 18:48, average pace 7:28/mile, HR 129.

Pace splits (ave. HR): 7:50 (124), 7:19 (133), 7:05 (134)
HR zones: 7.5%, 89.9%, 2.6%, 0%, 0%

4.7 miles slow, 8.7 miles steady

The blisters turned out not to be bad enough to prevent me from running, so in the morning I went out with Natasha for our loop of Hyndland Road and Charing Cross. 4.66 miles in 38:39, average pace 8:17/mile, HR 126.

Pace splits (ave. HR): 8:22 (118), 8:17 (129), 7:50 (129), 8:20 (130), 8:47 (125)
HR zones: 11.6%, 88.4%, 0%, 0%, 0%

In the afternoon I dug the adiZero Tempo out of the cupboard and ran an old loop of Great Western Road, Lincoln Avenue, Danes Drive and Clarence Drive. It was hard work in the heat and on heavy legs. Finished the 8.74 miles in 1:01:08, average pace 7:00/mile, HR 147.

Pace splits (ave. HR): 7:31 (127), 7:01 (142), 6:55 (148), 7:01 (149), 6:46 (150), 7:10 (149), 7:06 (153), 6:42 (153), 6:39 (152)
HR zones: 3.0%, 11.0%, 84.1%, 2.0%, 0%
Weekly total: 35 miles

Round Arran Relay

I did no running on Thursday or Friday other than jogging a couple of miles round the club 5-mile trail course on Thursday to collect the signs after the race, although I had expected to be able to get a few more easy miles in. For the Round Arran Relay I had initially been assigned North 2 which supposedly contained a killer hill towards the end, so I had run a few hillier routes over the past couple of weeks. There appeared to be a last-minute change of plan but the assignments were finally resolved on the ferry and I was on North 2 after all.

After the bus trip across the island to Pirnmill, we hung around in the sun for a few minutes before being set off. I wore the Asics Hyperspeed 4. I had planned to go out only slightly slower than 10K pace and hope for the best on the hill. The runner from Central headed off at a fast pace and I stayed with a small group for the first half-mile before breaking away, settling on a pace around 5:45/mile which was easy enough on the flat course, despite a crosswind, before it began to undulate around the 4-mile mark. I wore the Garmin to keep an eye on my pace as there were no mile markers, and went through 10K in 36:04, by which time I could already feel some blistering under my toes. The hill started shortly after the distillery on about 7.25 miles and consisted of a rise of about 500 feet in the space of 2.5 miles. My pace dropped immediately as I struggled up the seemingly interminable hill, giving serious consideration to taking a walking break, although it did at least take my mind off the blisters. It felt like the last few miles of a particularly gruelling marathon, and within the last mile I was passed by Matt Williamson, which was far from unexpected. After reaching the summit I began to get my act together and set off in pursuit down the hill, at least until the stage came to a surprisingly early halt at a layby, where I had to hang around without any shade for the best part of an hour until all the other runners had finished and the bus came to pick us up.

The stage turned out to be 10.37 miles which I completed in 1:04:21, average pace 6:12/mile. This compares reasonably well with other performances, as it looks like nobody has ever run it inside an hour. We were second team overall.

Pace splits: 5:37, 5:45, 5:46, 5:52, 5:58, 5:49, 5:57, 6:58, 7:16, 7:17, 5:42

3.4 miles easy

Ran the usual West End loop. 3.35 miles in 25:15, average pace 7:32/mile, HR 128.

Pace splits (ave. HR): 7:53 (121), 7:24 (128), 7:17 (134), 7:41 (134)
HR zones: 9.1%, 85.1%, 5.8%, 0%, 0%

4.7 miles steady

Dodged the club's fartlek session which not unexpectedly involved the Kelvin Walkway, and ran a loop of Cleveden Road and Anniesland Cross. 4.69 miles in 32:18, average pace 6:54/mile. HR readings were nonsense and actually dropped while I was running up the Cleveden Road hill.

Pace splits: 7:15, 6:55, 6:35, 7:01

3.3 miles easy

Ran a lap of the old club 5-mile championship course, starting and finishing via Boclair Road. 3.32 miles in 24:48, average pace 7:28/mile, HR 133.

Pace splits (ave. HR): 7:48 (126), 7:17 (135), 7:25 (138), 7:03 (137)
HR zones: 6.1%, 70.2%, 23.7%, 0%, 0%

5.4 miles slow, 16.6 miles steady

Ran along Great Western Road with Natasha in the morning, turning back on my own at Dorchester Avenue to follow the side roads and head home via Shakespeare Street and Grovepark Street. 5.37 miles in 44:47, average pace 8:20/mile, HR 123.

Pace splits (ave. HR): 8:42 (114), 8:26 (119), 8:29 (124), 8:13 (125), 7:57 (130), 8:06 (130)
HR zones: 31.7%, 68.3%, 0%, 0%, 0%

In the afternoon I ran along the canal towards Clydebank this time, starting and finishing via Grovepark Street, wearing the Merrell Trail Gloves. Maintained a steady pace until the halfway point at Dumbarton Road, which I reached in 1:01:35, and with the prospect of finishing the entire run in 2 hours I was able to pick it up on the way back. Just as I reached Great Western Road it started to rain, and by the time I got to Maryhill it had become a torrential downpour. Ran the usual 0.42-mile warm-down round the block afterwards. 16.64 miles in 1:58:29, average pace 7:07/mile, HR 143.

Pace splits (ave. HR): 7:53 (128), 7:28 (134), 7:27 (135), 7:18 (137), 7:18 (138), 7:19 (138), 7:18 (140), 7:17 (141), 7:18 (141), 7:05 (144), 6:57 (148), 7:00 (149), 6:44 (151), 6:38 (152), 6:43 (154), 6:29 (154), 6:41 (151)
HR zones: 0.6%, 38.4%, 60.7%, 0.3%, 0%
Weekly total: 63 miles

5.2 miles slow, 4.8 miles tempo

Went out in the morning with Natasha for our usual loop of Hyndland Road and Charing Cross, extended by running a loop of Partickhill Road and Turnberry Road. Wore the new Piranhas with thick socks. 5.16 miles in 43:09, average pace 8:21/mile, HR 120.

Pace splits (ave. HR): 8:11 (117), 8:07 (123), 8:26 (116), 8:22 (120), 8:39 (122), 8:34 (118)
HR zones: 43.2%, 56.8%, 0%, 0%, 0%

In the afternoon I ran a loop of Grovepark Street, Garrioch Road, Winton Drive, Beaconsfield Road and Napiershall Street. Wore the Hyperspeed 4. It felt like hard work along Great Western Road until I crossed Kirklee Road and was suddenly able to pick up the pace. 4.83 miles in 31:05, average pace 6:26/mile, HR 147.

Pace splits (ave. HR): 7:16 (129), 6:36 (141), 6:37 (148), 5:56 (158), 5:40 (166)
HR zones: 4.9%, 21.7%, 47.3%, 26.5%, 0%

3.6 miles slow

Ran the usual West End loop with Natasha in the evening, extended by starting via Grovepark Street. 3.55 miles in 29:11, average pace 8:13/mile, HR 117.

Pace splits (ave. HR): 8:37 (113), 7:58 (119), 8:07 (119), 8:11 (119)
HR zones: 64.5%, 35.5%, 0%, 0%, 0%

2.9 miles slow, 3.9 miles hard, 2.9 miles slow

Ran up to training at an easy pace. Wore the Asics Hyperspeed 4. 2.93 miles in 23:02, average pace 7:51/mile, HR 127.

Pace splits (ave. HR): 8:01 (125), 7:44 (130), 7:50 (127)
HR zones: 6.0%, 91.7%, 2.3%, 0%, 0%

The club session was 2x2m around Anniesland Road and Southbrae Drive. We jogged the 1.48 miles down to the start. I ran at the front of a depleted fast pack and once we got out of the headwind on Anniesland Road I pushed on a bit. I was hopeful of beating 11 minutes for the loop, which I did, but only because it was slightly short of 2 miles. 1.95 miles in 10:52, average pace 5:34/mile, HR 165.

Pace splits (ave. HR): 5:37 (159), 5:31 (172)
HR zones: 2.0%, 3.5%, 7.1%, 87.4%, 0%

After a 0.39-mile jogged recovery I ran at the front for the second lap, expecting to burn up but managing faster splits. 1.95 miles in 10:38, average pace 5:27/mile, HR 174.

Pace splits (ave. HR): 5:29 (170), 5:26 (179)
HR zones: 0%, 2.0%, 4.1%, 74.6%, 19.3%

We jogged the 1.65 miles back to Garscube Estate and I ran back down the road at recovery pace. 2.86 miles in 24:45, average pace 8:39/mile, HR 132.

Pace splits (ave. HR): 9:01 (130), 8:43 (132), 8:08 (135)
HR zones: 2.8%, 97.2%, 0%, 0%, 0%

2.5 miles slow, 3.5 miles slow

Went out before breakfast for a loop of Queen Margaret Drive. 2.47 miles in 19:58, average pace 8:04/mile, HR 118.

Pace splits (ave. HR): 8:20 (116), 7:51 (118), 7:59 (123)
HR zones: 58.9%, 41.1%, 0%, 0%, 0%

In the evening I ran the usual loop of Shakespeare Street and Napiershall Street with Natasha, except starting via Grovepark Street. GPS trace was badly mangled for the first mile and took a while to repair. 3.53 miles in 29:30, average pace 8:21/mile, HR 115.

Pace splits (ave. HR): 8:39 (115), 8:03 (115), 8:19 (116), 8:27 (116)
HR zones: 77.2%, 22.8%, 0%, 0%, 0%

Hill reps

The scheduled club session was long reps, but it turned out to be in Dawsholm Park, so instead I ran ten hill reps from the railway bridge across Switchback Road up to the park entrance. Felt quite fit. Ran an easy loop inside the park with one of the packs afterwards. Total mileage for warm-up and hill reps was 4.52 miles, max HR 173. Warm-down was 1.32 miles.

HR zones: 25.7%, 29.8%, 32.8%, 11.7%, 0%

2.4 miles slow

Ran a recovery loop of Roman Drive, Bearsden Cross and Canniesburn Toll, heading back to Bearsden Asda via Gray Drive and West Chapelton Avenue. 2.37 miles in 19:24, average pace 8:11/mile, HR 120.

Pace splits (ave. HR): 8:23 (116), 7:58 (124), 8:15 (120)
HR zones: 42.1%, 57.9%, 0%, 0%, 0%

5.4 miles slow, 14.5 miles steady

Went out before breakfast for a run along Great Western Road as far as Dorchester Avenue, then back along the side roads as far as Kirklee Road, and home via Shakespeare Street and Grovepark Street. 5.36 miles in 42:40, average pace 7:58/mile, HR 124.

Pace splits (ave. HR): 8:17 (119), 7:50 (126), 7:57 (128), 7:56 (126), 7:48 (125), 7:59 (123)
HR zones: 13.5%, 86.5%, 0%, 0%, 0%

In the afternoon I ran up the canal as far as Glasgow Bridge and back in the Merrell Trail Glove, starting and finishing via Grovepark Street. Had to stop at the barrier just before the Stables while two girls wheeled their bikes round, even though they had seen me approaching. On the way back, I passed the same girls wheeling their bikes up the path from Lochburn Road and sprinted past them to avoid having to wait for them at the barrier again. Ran the usual 0.42-mile warm-down afterwards. 14.46 miles in 1:39:11, average pace 6:51/mile, HR 142.

Pace splits (ave. HR): 7:38 (128), 7:00 (136), 6:53 (138), 6:52 (138), 6:47 (141), 6:49 (143), 6:48 (143), 6:53 (145), 6:50 (144), 6:49 (145), 6:43 (146), 6:40 (146), 6:39 (148), 6:42 (146), 6:52 (146)
HR zones: 0.8%, 27.5%, 71.7%, 0%, 0%
Weekly total: 60 miles

5 miles slow, 5.5 miles easy

I had survived yesterday evening's run without any blisters so went out for a few miles in the morning, via Ruchill Park, Garrioch Road and Winton Drive and back via Queen Margaret Drive. HR readings looked dubious. 4.95 miles in 39:47, average pace 8:02/mile, HR 136.

Pace splits (ave. HR): 8:40 (122), 7:42 (132), 8:03 (141), 7:55 (143), 7:51 (145)
HR zones: 9.4%, 55.4%, 29.7%, 5.4%, 0%

In the afternoon I ran my usual loop of Partickhill Road and Turnberry Road, heading home via Shakespeare Street and Grovepark Street to add about 3/4 of a mile. HR readings wildly inaccurate. 5.52 miles in 40:33, average pace 7:21/mile.

Pace splits: 7:53, 7:14, 7:15, 7:12, 7:12, 7:15

3.4 miles hard

Wore the new Piranhas for a run around my usual West End route in the evening. It wasn't intended to be particularly quick but I seemed to have recovered not too badly from the Thursday club session. I could feel some friction on the soles of my feet after about halfway so I may still need to tie the laces tighter or wear different socks. 3.36 miles in 20:47, average pace 6:11/mile, HR 158.

Pace splits (ave. HR): 6:51 (133), 5:58 (164), 5:49 (174), 5:55 (179)
HR zones: 3.8%, 21.0%, 15.3%, 46.2%, 13.6%

2.9 miles easy, 6.8 miles tempo, 2.7 miles slow

Ran up to training for the first time in ages, taking a gamble on my new Asics Hyperspeed 4. 2.91 miles in 21:40, average pace 7:27/mile, HR 136.

Pace splits (ave. HR): 7:36 (129), 7:30 (137), 7:12 (143)
HR zones: 2.2%, 69.4%, 27.9%, 0.5%, 0%

The route for the tempo session was via Anniesland Cross, along Great Western Road, joining the canal just before the flyover, and back to Cleveden Road. The tempo section was supposed to start at Blairdardie but we only really picked up the pace on the canal. Somewhere after Great Western Road, Joe suggested I take it on, so I gave it a go. The new shoes came out OK although there were large puddles all along the canal. 6.84 miles in 45:34, average pace 6:40/mile, HR 151. We jogged the 0.84 miles back to Garscube Estate via the cyclepath.

Pace splits (ave. HR): 7:52 (131), 7:20 (136), 7:24 (139), 6:34 (151), 6:03 (163), 5:37 (175), 5:41 (180)
HR zones: 1.4%, 39.6%, 23.9%, 28.7%, 6.4%

Ran back down the road afterwards at recovery pace. 2.65 miles in 22:25, average pace 8:27/mile, HR 142.

Pace splits (ave. HR): 8:41 (136), 8:23 (142), 8:10 (152)
HR zones: 1.8%, 40.6%, 52.9%, 4.7%, 0%

3.4 miles slow

Ran the usual loop of Shakespeare Street and Napiershall Street with Natasha in the evening. I tried out my new Asics Piranha SP3, half a size smaller than my original Asics Piranhas in the hope that they won't cause the same blisters. 3.39 miles in 27:38, average pace 8:09/mile, HR 118.

Pace splits (ave. HR): 8:27 (114), 8:06 (119), 8:00 (118), 7:56 (122)
HR zones: 64.6%, 35.4%, 0%, 0%, 0%

Hill reps

The club session was 8 hill reps up the path in Maryhill Park. It came out at 1.68 miles including the jog back down the hill, plus a 0.66-mile warm-up and a 1.2-mile warm-down. It was only on the last few reps that I was able to get moving properly. Max HR during the session was 173.

5.4 miles moderate

Ran a longer loop from Bearsden Asda, via Clober Road and Craigton Road and South Mains Road. 5.35 miles in 35:34, average pace 6:39/mile, HR 144.

Pace splits (ave. HR): 6:55 (130), 6:47 (145), 6:39 (149), 6:21 (147), 6:36 (149), 6:33 (153)
HR zones: 3.3%, 11.3%, 85.4%, 0%, 0%

3.4 miles steady, 11.5 miles steady

Went out in the morning for the usual loop of Shakespeare Street and Napiershall Street. 3.39 miles in 23:07, average pace 6:49/mile, HR 139.

Pace splits (ave. HR): 7:29 (126), 6:42 (139), 6:27 (148), 6:28 (152)
HR zones: 3.5%, 46.4%, 47.1%, 3.0%, 0%

In the afternoon I ran up to the canal via Grovepark Street, Garscube Road and Maryhill Road, and along the towpath to the barrier after Cawder Bridge. Managed to avoid chasing a time or pace goal for once. 11.48 miles in 1:18:08, average pace 6:48/mile, HR 143. Ran a 0.41-mile warm-down afterwards.

Pace splits (ave. HR): 7:35 (127), 6:54 (140), 6:52 (141), 6:45 (142), 6:46 (144), 6:45 (145), 6:42 (146), 6:44 (145), 6:38 (148), 6:40 (149), 6:35 (150), 6:35 (153)
HR zones: 1.3%, 14.5%, 83.8%, 0.4%, 0%
Weekly total: 51 miles

6.8 miles slow, 4.7 miles steady

Ran out to Eastwood Park with Natasha in the morning to collect the car. 6.79 miles in 56:48, average pace 8:22/mile, HR 140. HR readings wrong in places, presumably chest strap problems again.

Pace splits (ave. HR): 8:42 (112), 7:56 (152), 8:16 (154), 8:26 (153), 8:10 (153), 8:38 (130), 8:31 (122)
HR zones: 15.5%, 36.1%, 30.4%, 16.8%, 1.1%

In the afternoon I ran the same loop of Partickhill Road and Turnberry Road as last Saturday. 4.74 miles in 33:58, average pace 7:10/mile, HR 136.

Pace splits (ave. HR): 7:49 (122), 7:13 (136), 7:06 (138), 6:50 (143), 6:46 (143)
HR zones: 7.9%, 52.8%, 39.2%, 0%, 0%

6.9 miles steady

Ran the old loop of Garscube Estate and Anniesland Cross in the morning. Still some hip tightness but it wasn't as bad as I had expected. 6.94 miles in 47:56, average pace 6:54/mile, HR 151. HR readings look slightly dubious.

Pace splits (ave. HR): 7:29 (127), 7:03 (150), 6:41 (153), 6:52 (161), 6:39 (162), 6:48 (154), 6:47 (152)
HR zones: 2.5%, 12.9%, 66.6%, 17.4%, 0.6%