4.7 miles slow

Went out with Natasha for our Hyndland Road and Charing Cross loop in reverse, which made it much easier to cross Maryhill Road and Woodlands Road. Finished via Napiershall Street. 4.72 miles in 40:37, average pace 8:37/mile, HR 123.

Pace splits (ave. HR): 9:00 (116), 8:17 (122), 8:50 (126), 8:20 (125), 8:38 (125)
HR zones: 21.5%, 78.5%, 0%, 0%, 0%

Hill reps

The club's hill reps session turned out to be on Dalsholm Road. Wore the Saucony Hattori. I got off to a sprint start each time and was passed by Adam and Alistair about halfway up the hill. I felt a blister coming on so probably wouldn't have been able to do any more than the planned 10 reps. Total distance was 6.38 miles including warm-up and warm-down via Temple Road, max HR 179.

HR zones (for 3.48 miles of hill reps): 2.6%, 43.5%, 22.5%, 31.4%, 0%

8.4 miles steady

Legs were heavy after yesterday's cross country so it was the afternoon before I finally got round to dragging myself out, in cold but reasonably dry conditions. I was going to run an old loop of Garscube Estate and North Woodside Road but I ended up running the same route as last Sunday afternoon. Compared to last week, I was slower over each of the first six miles and 45 seconds down by that point, but I ended up chasing a sub-7:15 average along Great Western Road and picked it up sufficiently to record a faster time overall. 8.37 miles in 1:00:29, average pace 7:13/mile, HR 138.

Pace splits (ave. HR): 8:06 (118), 7:30 (129), 7:06 (141), 7:27 (143), 7:04 (145), 7:12 (141), 6:43 (145), 6:55 (144), 6:34 (155)
HR zones: 6.6%, 32.7%, 60.4%, 0.3%, 0%
Weekly total: 31 miles

Dunbartonshire XC Championships

I had been fighting off a cold for several days and declared myself OK to run on Saturday morning. With several rivals involved in the Masters International at Bellahouston Park, I thought I might have a chance of the Vets' prize. This year the Dunbartonshire was at Posties Park in Dumbarton, which I expected to be a lot less challenging than Maryhill Park, although the weather was terrible, with rain and a strong blustery wind, although it was just about warm enough to get away without a top under my club vest. Expecting heavy underfoot conditions, I went with 9mm spikes. There were occasional tarmac paths to cross but everybody else was going with spikes.

I set off quite fast and was in about 10th place early on, just behind four Dumbarton AC runners who looked like strong condenders for the team prize. About a third of the way round the first lap, I moved up a couple of places, and by the end of the first lap I was still 8th with one of the Dumbarton guys close behind. At around the same point on the second lap, we passed one of the early leaders who had slowed quite a bit. The Dumbarton runner was being implored by the odd spectator and steward to overtake me for the sake of the team prize, and I expected him just to outkick me at the finish, but he did actually go past as we started the loop of a football pitch near the end of the second lap. He seemed to slow down immediately and I went back into 7th place shortly afterwards and began to pull away. I could see behind me that our fourth counter was sufficiently far up the field that we were likely to win the team prize unless something drastic happened. On the final lap, I slipped on an embankment and lost a couple of seconds, but by the end I was 5 seconds clear in 7th, 3rd for Garscube. I usually have a disastrous performance at the Dunbartonshire so it was a pleasant change to finish inside the top 20, let alone the top 10. It turned out that one of the Dumbarton runners ahead of me was a Vet, and there was nothing for 2nd Vet, but we still took the team prize. Approximately 6 miles in 37:39, average pace 6:17/mile.

6.7 miles steady

The club session was a loop of Queen Margaret Drive and Clarence Drive, with a tempo section between the Botanic Gardens and Anniesland Cross. I was intending to take it easy all the way. The weather was appalling and nobody really picked up the pace until Crow Road, where I just hung back. 6.69 miles in 47:44, average pace 7:08/mile, HR 146.

Pace splits (ave. HR): 7:46 (133), 7:17 (141), 7:00 (147), 6:48 (151), 6:53 (153), 7:12 (153), 6:56 (150)
HR zones: 0.8%, 21.4%, 77.8%, 0%, 0%

3.5 miles easy

Ran the usual loop of Hyndland Road and Charing Cross in reverse, turning round when I met up with Natasha on Partick Bridge. 3.48 miles in 26:28, average pace 7:36/mile, HR 129.

Pace splits (ave. HR): 7:12 (127), 6:52 (140), 8:13 (124), 8:36 (125)
HR zones: 5.6%, 81.6%, 12.8%, 0%, 0%

4.1 miles hard

Dodged the club's track session, not wanting to have sore legs for the rest of the week, and ran a loop of Cowcaddens and Kirklee Road instead. Felt quite fit so picked it up halfway down Garscube Road. 4.08 miles in 25:24, average pace 6:13/mile, HR 157.

Pace splits (ave. HR): 6:44 (136), 6:06 (160), 6:02 (166), 6:02 (168)
HR zones: 3.5%, 11.7%, 24.1%, 60.7%, 0%

2.5 miles steady

Aiming to take it a bit easier this week, I ran a shorter loop of Roman Drive, Bearsden Cross and Canniesburn Toll, heading back to Bearsden Asda via Ferguston Road, Beechwood Lane and West Chapelton Crescent. Felt much better than at the weekend. 2.51 miles in 18:08, average pace 7:13/mile, HR 135.

Pace splits (ave. HR): 7:42 (125), 6:57 (142), 6:46 (144)
HR zones: 13.9%, 48.2%, 38.0%, 0%, 0%

3.7 miles slow, 8.4 miles steady

Went out in the morning for an easy run through Ruchill Park, down Garrioch Road and back up Napiershall Street. 3.72 miles in 29:10, average pace 7:50/mile, HR 130.

Pace splits (ave. HR): 8:39 (125), 7:32 (128), 7:30 (136), 7:36 (134)
HR zones: 12.2%, 79.7%, 8.1%, 0%, 0%

I didn't feel too great in the afternoon but eventually headed out for a loop of Canniesburn Toll and Anniesland Cross, and on Great Western Road I felt well enough to continue down to Cowcaddens and back up Garscube Road. 8.40 miles in 1:00:41, average pace 7:14/mile, HR 143.

Pace splits (ave. HR): 7:59 (126), 7:20 (139), 6:57 (143), 7:14 (148), 6:59 (148), 7:11 (149), 6:58 (147), 7:19 (147), 6:54 (152)
HR zones: 1.4%, 22.4%, 76.2%, 0%, 0%
Weekly total: 37 miles

4.5 miles steady

Eventually dragged myself out for a loop of Shakespeare Street, Winton Drive, Beaconsfield Road and Napiershall Street. 4.47 miles in 30:32, average pace 6:50/mile, HR 146.

Pace splits (ave. HR): 7:20 (129), 6:49 (148), 6:52 (154), 6:28 (150), 6:34 (156)
HR zones: 2.7%, 27.4%, 58.4%, 11.5%, 0%

7.2 miles tempo

The club training session was a hilly tempo run down Cowal Road, Dorchester Avenue, all the way down Crow Road, back up Gardiner Street and over Cleveden Road. Weather was fairly terrible with rain and blustery wind but it wasn't too cold. The tempo section was supposed to start on Dumbarton Road but the fast pack had already picked it up before we reached the canal and was fragmented by Jordanhill Station. Ended up running with Matthew all the way to the finish of the tempo section on Maryhill Road, and we ran back to Garscube Estate at recovery pace. Unusually, we managed to pass all the other packs well before the end, probably because we didn't wait to start the tempo. HR stats are slightly unreliable as I had some incorrect readings on Dorchester Avenue.

6.30 miles in 40:03, average pace 6:21/mile, HR 163
Pace splits (ave. HR): 7:14 (136), 6:22 (165), 6:07 (165), 5:55 (170), 6:24 (174), 6:10 (172), 6:05 (177)
HR zones: 1.7%, 7.6%, 16.9%, 67.5%, 6.3%

0.86 miles in 6:13, average pace 7:12/mile, HR 157
HR zones: 0%, 0%, 91.2%, 8.8%, 0%

4.6 miles slow

Ran a loop of Hyndland Road and Charing Cross with Natasha. 4.64 miles in 40:49, average pace 8:48/mile, HR 117.

Pace splits (ave. HR): 8:48 (112), 8:44 (119), 8:45 (115), 8:50 (119), 8:54 (120)
HR zones: 65.6%, 34.4%, 0%, 0%, 0%

Long reps

The club training session was long reps on the other side of Switchback Road, 6x1K with a 5:15 turnaround. Wore the Hyperspeed 4. I was pretty much on my own but after getting warmed up my times were much improved over last month when I was just coming back from injury, including possibly my fastest time for the loop.

0.62 miles in 3:38, pace 5:51/mile, HR 148
HR zones: 6.9%, 3.7%, 89.4%, 0%, 0%
0.62 miles in 3:33, pace 5:42/mile, HR 159
HR zones: 6.1%, 5.2%, 16.9%, 71.8%, 0%
0.62 miles in 3:30, pace 5:41/mile, HR 162
HR zones: 5.7%, 5.2%, 11.4%, 77.6%, 0%
0.62 miles in 3:27, pace 5:33/mile, HR 164
HR zones: 3.9%, 6.8%, 10.6%, 78.7%, 0%
0.62 miles in 3:26, pace 5:30/mile, HR 169
HR zones: 0%, 6.8%, 6.8%, 86.4%, 0%
0.62 miles in 3:29, pace 5:38/mile, HR 170
HR zones: 0.5%, 5.3%, 8.1%, 79.9%, 6.2%

Warm-up was 0.48 miles, warm-down 0.88 miles, total distance 5.08 miles.

3.8 miles moderate

Ran an anticlockwise loop of Milngavie Station from Bearsden Asda, again in the Saucony Hattori. Couldn't help chasing a sub-6:45 average towards the end. 25:21 for the 3.79 miles, average pace 6:42/mile, HR 144.

Pace splits (ave. HR): 7:06 (131), 6:50 (143), 6:38 (148), 6:05 (158)
HR zones: 3.6%, 30.4%, 60.9%, 5.1%, 0%

4.4 miles slow, 8.8 miles moderate

Went out in the morning with Natasha for a loop of Shakespeare Street, Winton Drive, Beaconsfield Road and Napiershall Street. Wore the Saucony Hattori. 4.44 miles in 37:22, average pace 8:26, HR 123.

Pace splits (ave. HR): 8:30 (119), 8:25 (118), 9:00 (123), 7:49 (130), 8:22 (127)
HR zones: 29.8%, 70.2%, 0%, 0%, 0%

In the afternoon I ran an old loop of Great Western Road, Lincoln Avenue, Danes Drive and Clarence Drive, setting off at a reasonable pace with the intention of finishing inside an hour. I was able to pick it up gradually until I ran into a stiff headwind on Danes Drive, but once I was back on Great Western Road it felt a lot easier. Finished the 8.75 miles in 58:46, average pace 6:43/mile, HR 150.

Pace splits (ave. HR): 7:07 (132), 6:44 (146), 6:44 (147), 6:42 (150), 6:36 (152), 6:57 (153), 6:55 (157), 6:17 (159), 6:17 (163)
HR zones: 1.3%, 8.5%, 76.2%, 14.0%, 0%
Weekly total: 37 miles

4.4 miles slow

Ran a loop of Kelvingrove Park, Yorkhill and Anderston in the morning with Natasha. 4.44 miles in 38:49, average pace 8:45/mile, HR 126. Considered going back out in the afternoon but decided against it due to a combination of lethargy and not wanting to overdo it so soon after recovering from injury.

Pace splits (ave. HR): 8:42 (113), 8:45 (121), 8:23 (133), 9:09 (134), 8:48 (132)
HR zones: 26.4%, 67.0%, 5.0%, 1.6%, 0%

6.1 miles tempo

The club session was an easy run up Milngavie Road, over Mosshead Road and back down Drymen Road, finishing with a loop of the warm-up trail. The pace was very easy to begin with until Adam broke away up Mosshead Road, followed by me and Euan G, as we didn't have any races at the weekend, and we kept it up for the next few miles, easing off slightly on the warm-up trail. 6.05 miles in 40:33, average pace 6:42/mile, HR 151.

Pace splits (ave. HR): 8:11 (119), 7:24 (136), 6:39 (156), 5:57 (169), 5:52 (170), 6:10 (169)
HR zones: 9.7%, 26.0%, 12.1%, 52.2%, 0%

4.2 miles slow

Went out with Natasha for a loop of Shakespeare Street, Winton Drive and Napiershall Street. 4.18 miles in 35:23, average pace 8:28/mile, HR 127.

Pace splits (ave. HR): 8:37 (120), 8:15 (127), 8:42 (130), 8:12 (130), 9:15 (126)
HR zones: 9.0%, 90.1%, 0.9%, 0%, 0%

5.6 miles steady

Dodged the club's fartlek session in favour of a loop of Queen Margaret Drive and Anniesland Cross. 5.60 miles in 38:35, average pace 6:54/mile, HR 148.

Pace splits (ave. HR): 7:19 (138), 6:55 (144), 6:44 (153), 6:47 (152), 7:00 (152), 6:27 (152)
HR zones: 1.6%, 9.7%, 86.3%, 2.4%, 0%

3.2 miles moderate

Wore the Saucony Hattori for a loop of the old club 5-mile championship course, starting and finishing at Bearsden Asda. Felt a lot fitter than at the weekend. 3.21 miles in 20:59, average pace 6:33/mile, HR 149.

Pace splits (ave. HR): 6:55 (134), 6:37 (151), 6:15 (161), 5:50 (162)
HR zones: 4.4%, 18.2%, 55.0%, 22.5%, 0%

6.9 miles steady

Ran an old loop of Garscube Estate, Anniesland Cross and North Woodside Road. Felt like hard work all the way round although I managed to speed up gradually. 6.94 miles in 48:17, average pace 6:58/mile, HR 145.

Pace splits (ave. HR): 7:45 (126), 7:13 (138), 6:50 (142), 6:56 (149), 6:38 (151), 6:36 (156), 6:44 (155)
HR zones: 1.8%, 28.7%, 67.3%, 2.2%, 0%
Weekly total: 30 miles

3.8 miles steady

Ran through Ruchill Park, down Garrioch Road and home via Napiershall Street. 3.75 miles in 26:53, average pace 7:10/mile, HR 144.

Pace splits (ave. HR): 7:34 (135), 7:00 (143), 7:01 (150), 7:05 (151)
HR zones: 2.2%, 19.8%, 75.6%, 2.4%, 0%

7.7 miles hard

Legs were still heavy but I turned up for the club out-and-back session expecting to drop off the pace if necessary. After a 1.37-mile warm-up down to the other side of Anniesland Cross, we headed along Great Western Road, down Lincoln Avenue and along Alderman Road for 25 minutes, eventually reaching the bus stop after the shops on Drumchapel Road. I could feel one of my toenails catching inside the Skechers GOrun. Euan G and Alex Chalmers were pushing the pace, and I began to fall behind as we reached Lincoln Avenue on the way back, but pulled it together to arrive around a minute early with Euan. 7.71 miles in 49:01, average pace 6:21/mile, HR 170. Warm-down was a 1.34-mile jog back to Garscube Estate.

Pace splits (ave. HR): 6:44 (141), 6:23 (163), 6:14 (168), 6:37 (170), 6:08 (171), 6:03 (179), 6:21 (180), 6:20 (180)
HR zones: 0.2%, 0.2%, 14.8%, 70.1%, 14.7%

4.7 miles slow

Ran the usual loop of Hyndland Road and Charing Cross with Natasha. 4.65 miles in 41:28, average pace 8:55/mile, HR 121. Legs quite sore after hill reps.

Pace splits (ave. HR): 8:59 (114), 8:49 (124), 8:47 (121), 9:02 (124), 9:00 (124)
HR zones: 29.1%, 70.9%, 0%, 0%, 0%

Hill reps

The club session was the same hill pyramids beside the Vet School as on June 7th, with a 1.01-mile warm-up and 1.1-mile warm-down. Max HR was 173.

2.46 miles in 22:24
HR zones: 0.5%, 5.2%, 59.8%, 34.4%, 0%
Total distance: 4.57 miles