2.7 miles moderate, 3 miles easy

Ran home from work using my summer route for a change in 17:42 for 2.67 miles, average pace 6:38/mile, HR 141.

Pace splits (ave. HR): 7:04 (130), 6:36 (144), 6:04 (154)
HR zones: 5.4%, 42.8%, 48.2%, 3.6%, 0%

In the afternoon I tried out the Vibram FiveFingers KSO on a longer run around the West End, down Shakespeare Street, up Winton Drive and down Beaconsfield Road. As I headed back along Great Western Road the pain in my right forefoot gradually increased until I had to stop and try to loosen the KSOs in case they were putting too much pressure on my foot. This didn't help, and just before Kirklee Road I stopped my watch. I certainly couldn't run another step and just had to limp home as best I could, through the Botanic Gardens and down the Kelvin Walkway, looking like the worst possible advert for VFFs. Before I stopped I had covered 2.96 miles in 22:41, average pace 7:39/mile, HR 129.

Pace splits (ave. HR): 7:45 (126), 7:06 (131), 8:05 (130)
HR zones: 8.7%, 83.3%, 7.9%, 0%, 0%
Weekly total: 6 miles

Hogmanay Handicap, 3.2 miles slow

My foot pain had disappeared by the morning of the Jack Shirley Hogmanay Handicap so I went with the adiPure Gazelle. It was raining heavily on and off so I sat in the car for as long as possible, and as luck would have it the rain went off, so I arrived at the start perfectly dry. The course had been shortened this year to avoid having to cross Auchenhowie Road. I was off scratch with Alastair, and we set off at a brisk pace, with me eventually leading the way by no more than a couple of metres. I increased my lead slightly going up Dowan Road before pulling away altogether on the first long downhill. I eventually saw some other runners in front but didn't catch anyone until the climb up Baldernock Road. At this point I seemed to be moving quite slowly but I couldn't hear anyone behind me. I had to take the footbridge beside the ford but otherwise there was no problem with surface water, and there was far less flooding further along the road than I had been expecting. I built up some speed on the final steep downhill and as I passed more runners, I had to run on the road to avoid bottlenecks near cars parked on the pavement. There were already about a dozen runners at the finishing line when I arrived. Time was a new course record (for the new course!) of 22:05 for 3.83 miles, average pace 5:46/mile, and not the unlikely 21:12 reported in the Herald the following day.

Pace splits: 5:29, 5:55, 6:16, 5:13

Later on I ran an easy loop of Kilmardinny Avenue, Manse Road and Canniesburn Toll from Bearsden Asda, this time wearing the Lunarglide Shield. 3.23 miles in 26:15, average pace 8:08/mile.

Pace splits: 8:34, 8:09, 7:45, 7:53
Weekly total: 36 miles

2.8 miles moderate

Ran home from work in 17:58 for 2.77 miles, average pace 6:30/mile, HR 154. Right forefoot felt slightly bruised.

Pace splits (ave. HR): 6:45 (145), 6:30 (158), 6:08 (160)
HR zones: 1.5%, 7.3%, 66.1%, 25.0%, 0%  

2.8 miles hard, 3.4 miles steady

Ran home from work in 17:41 for 2.77 miles, average pace 6:23/mile, HR 149.

Pace splits (ave. HR): 6:45 (139), 6:27 (154), 5:49 (158)
HR zones: 2.6%, 12.4%, 80.3%, 4.6%, 0%

In the evening I ran a loop of Shakespeare Street and Napiershall Street wearing the Vibram FiveFingers KSO. 3.36 miles in 23:18, average pace 6:55/mile, HR 145.

Pace splits (ave. HR): 7:15 (140), 6:50 (146), 6:41 (147), 6:57 (150)
HR zones: 1.3%, 14.9%, 83.8%, 0%, 0% 

7 miles moderate

Ran a loop of Garscube Estate, Anniesland Cross and North Woodside Road. The main gate to the sports complex was locked so I had to take a detour via the side pedestrian gate. 6.99 miles in 46:11, average pace 6:36/mile, HR 150.

Pace splits (ave. HR): 7:09 (128), 6:44 (144), 6:26 (148), 6:38 (152), 6:25 (156), 6:28 (160), 6:24 (162)
HR zones: 1.8%, 15.6%, 61.3%, 21.3%, 0%

4.7 miles slow

Went out in the morning with Natasha for our usual loop of Hyndland Road, Dumbarton Road and Charing Cross. Wore my new Vibram FiveFingers KSO. 4.65 miles in 38:30, average pace 8:17/mile, HR 116.

Pace splits (ave. HR): 8:22 (114), 8:26 (116), 8:07 (113), 8:21 (120), 8:02 (119)
HR zones: 76.8%, 23.2%, 0%, 0%, 0% 

2.8 miles moderate, 5.6 miles slow

Ran home from work in 18:19 for 2.77 miles, average pace 6:36/mile, HR 142.

Pace splits (ave. HR): 6:52 (132), 6:39 (146), 6:11 (152)
HR zones: 4.3%, 27.7%, 68.1%, 0%, 0%

Later in the afternoon I went out for a run in the rain with Natasha. We headed down to Kelvinbridge to join the Kelvin Walkway, although the light was already starting to fade, and it was quite dark by the time we got to Dalsholm Road, at which point we decided just to head back down Maryhill Road. 5.56 miles in 49:00, average pace 8:49/mile, HR 120.

Pace splits (ave. HR): 8:50 (115), 8:55 (122), 8:59 (119), 9:04 (121), 8:33 (123), 8:22 (121)
HR zones: 42.0%, 58.0%, 0%, 0%, 0% 

6.9 miles easy, 3.3 miles steady

Went out in the morning for an easy loop of Garscube Estate, Anniesland Cross and North Woodside Road. 6.94 miles in 52:38, average pace 7:35/mile, HR 139.

Pace splits (ave. HR): 7:55 (134), 7:36 (141), 7:29 (140), 7:40 (142), 7:28 (140), 7:32 (140), 7:23 (138)
HR zones: 0.9%, 48.7%, 50.4%, 0%, 0%

In the evening I ran over Prospecthill Road, past the new Victoria Infirmary, around Queen's Park and back over Prospecthill Road to Toryglen Asda. 3.34 miles in 23:26, average pace 7:01/mile, HR 140.

Pace splits (ave. HR): 7:33 (132), 6:59 (143), 6:50 (147), 6:06 (143)
HR zones: 4.0%, 33.6%, 62.4%, 0%, 0%
Weekly total: 34 miles   

2.8 miles moderate

Ran home from work in 17:56 for 2.77 miles, average pace 6:29/mile, HR 47.

Pace splits (ave. HR): 6:35 (137), 6:37 (151), 6:08 (153)
HR zones: 4.0%, 13.6%, 81.3%, 1.1%, 0% 

2.8 miles steady

Ran home from work in 18:47 for 2.77 miles, average pace 6:48/mile, HR 142.

Pace splits (ave. HR): 7:01 (134), 6:51 (146), 6:25 (148)
HR zones: 3.5%, 26.1%, 70.4%, 0%, 0% 

4.3 miles moderate

Ran home from work via Lock 27, Anniesland Cross and Napiershall Street in 28:29 for 4.29 miles, average pace 6:38/mile, HR 146.

Pace splits (ave. HR): 6:56 (133), 6:32 (144), 6:36 (152), 6:28 (154), 6:37 (154)
HR zones: 2.8%, 15.7%, 81.3%, 0.2%, 0%

2.8 miles hard, 4.7 miles easy

Ran home from work in 17:49 for 2.77 miles, average pace 6:25/mile, HR 143.

Pace splits (ave. HR): 6:37 (135), 6:28 (147), 6:06 (150)
HR zones: 3.5%, 19.4%, 77.2%, 0%, 0%

In the evening I dodged the club's medium reps session and ran an easy loop of Cowal Road, Cleveden Road and Anniesland Cross. 4.70 miles in 35:06, average pace 7:28/mile, HR 131. Ran 0.54 miles around the car park afterwards to warm down.

Pace splits (ave. HR): 7:48 (125), 7:53 (130), 6:56 (134), 7:27 (136), 7:10 (132)
HR zones: 3.8%, 84.8%, 11.4%, 0%, 0% 

2.8 miles moderate, 3.2 miles easy

Ran home from work in 18:08 for 2.78 miles, average pace 6:31/mile, HR 145.

Pace splits (ave. HR): 6:46 (138), 6:35 (149), 6:07 (151)
HR zones: 2.9%, 14.9%, 82.2%, 0%, 0%

In the evening I ran the same loop of Kilmardinny Avenue, Manse Road and Canniesburn Toll from Bearsden Asda as last week, again in the Bikila LS. 3.23 miles in 24:16, average pace 7:31/mile, HR 138.

Pace splits (ave. HR): 8:06 (132), 7:23 (143), 7:08 (137), 7:09 (144)
HR zones: 3.3%, 45.8%, 50.9%, 0%, 0%   

4.5 miles slow

Went out in the morning with Natasha for a loop of Kelvingrove Park, Yorkhill, Anderston and St George's Road. 4.46 miles in 38:58, average pace 8:44/mile, HR 112.

Pace splits (ave. HR): 8:47 (109), 8:49 (110), 8:28 (113), 8:56 (114), 8:33 (116)
HR zones: 94.5%, 5.5%, 0%, 0%, 0%
Weekly total: 42 miles 

4.7 miles slow

Ran an easy loop of Hyndland Road and Charing Cross in the morning with Natasha. 4.65 miles in 38:47, average pace 8:21/mile, HR 125.

Pace splits (ave. HR): 8:19 (121), 8:25 (125), 8:02 (125), 8:29 (127), 8:32 (126)
HR zones: 10.7%, 89.3%, 0%, 0%, 0% 

2.8 miles steady

Ran home from work in 19:21 for 2.77 miles, average pace 7:00/mile, HR 139.

Pace splits (ave. HR): 7:02 (134), 7:17 (139), 6:35 (148)
HR zones: 5.7%, 32.1%, 62.2%, 0%, 0%

2.8 miles steady, 8.1 miles hard

Ran home from work in 19:10 for 2.77 miles, average pace 6:55/mile, HR 139.

Pace splits (ave. HR): 7:07 (131), 6:59 (141), 6:36 (146)
HR zones: 4.1%, 37.8%, 58.1%, 0%, 0%

The club session in the evening was a 25-minute out and back, starting at the bottom of the hill beside the Vet School, heading down Bearsden Road to Anniesland Cross, following Great Western Road to St George's Cross and heading up Maryhill Road if there was any time remaining. After a 0.34-mile warm-up we set off at a decent pace. A small fast pack of me, Alex and John soon broke away. I wanted to get as far up Maryhill Road as possible and drove the pace, ending up on my own at some point after Kelvinbridge and almost reaching Wilton Street in the 25 minutes. Alex waited for me at Napiershall Street on the way back and we ran together for about half a mile until I fell off the pace on account of stomach problems, the session having started too soon after dinner for comfort. At one point my pace dropped to about 7:30/mile and I was trailing by about 20 seconds before we reached Botanic Gardens, with no prospect of managing 8 miles in the 50 minutes as hoped, but I gradually managed to pick it back up again, feeling absolutely fine by the time I got to Dorchester Avenue, and caught up just after Anniesland Cross. Went through the 8 mile mark in 49:54, finishing the session in 50:35 for 8.12 miles, average pace 6:14/mile. We were however just about last to finish as I had stopped my watch when we got stuck at a couple of junctions. 

Pace splits (ave. HR): 6:34 (150), 6:12 (162), 5:54 (170), 6:02 (173), 6:05 (172), 6:33 (171), 6:05 (173), 6:28 (176), 5:35 (179)
HR zones: 0.6%, 1.2%, 12.6%, 85.4%, 0% 

4.3 miles steady

Ran home from work via Lock 27, Anniesland Cross and Napiershall Street in 29:50 for 4.29 miles, average pace 6:57/mile, HR 140.

Pace splits (ave. HR): 7:24 (130), 6:58 (136), 6:58 (144), 6:35 (146), 6:32 (154)
HR zones: 2.5%, 35.3%, 62.2%, 0%, 0% 

2.8 miles moderate, 3.8 miles easy

Ran home from work in 18:14 for 2.78 miles, average pace 6:34/mile, HR 142.

Pace splits (ave. HR): 6:44 (134), 6:35 (147), 6:18 (147)
HR zones: 4.2%, 19.0%, 76.8%, 0%, 0%

There was no performance training session in the evening and I didn't fancy the club's short hill reps, so I ran an easy loop of Cowal Road, Dorchester Avenue and Anniesland Cross. 3.79 miles in 28:07, average pace 7:25/mile, HR 138. Ran 1.99 miles around the car park afterwards to warm down.

Pace splits (ave. HR): 7:35 (133), 7:36 (136), 7:17 (140), 7:06 (143)
HR zones: 2.2%, 62.7%, 35.2%, 0%, 0%  

2.8 miles hard, 3.2 miles slow

Ran home from work in a new PB for my winter route of 16:59 for 2.78 miles, average pace 6:06/mile, HR 148. Splits may be slightly mangled as the GPS trace needed some repairing.

Pace splits (ave. HR): 6:13 (136), 6:12 (153), 5:50 (159)
HR zones: 3.2%, 14.9%, 71.2%, 10.6%, 0%

In the evening I ran a longer easy loop of Kilmardinny Avenue, Manse Road and Canniesburn Toll from Bearsden Avenue, wearing the Bikila LS. 3.22 miles in 25:27, average pace 7:55/mile, HR 14.

Pace splits (ave. HR): 8:21 (149), 8:02 (152), 7:27 (146), 7:21 (147)
HR zones: 2.0%, 3.5%, 91.9%, 2.5%, 0% 

6.5 miles slow

Went out in the morning with Natasha for an easy loop of Anniesland Cross, Crow Road, Dumbarton Road and Kelvingrove Park. The footpath under Eldon Street was closed so we ran home via Park Road and Napiershall Street instead. 6.48 miles in 54:15, average pace 8:23/mile, HR 114.

Pace splits (ave. HR): 8:32 (113), 8:16 (115), 8:15 (117), 8:08 (114), 8:25 (112), 8:41 (114), 8:20 (116)
HR zones: 90.4%, 9.6%, 0%, 0%, 0%
Weekly total: 36 miles

West District XC Championships

I wasn't really looking forward to another long cross-country race in the wake of the Dunbartonshire Championships, so was far from distraught to discover that my name (and indeed the entire Garscube squad) was missing from the entry list. The mix-up had however been sorted out and I was able to collect my race number at the course in Inverkip. The Ardgowan Estate turned out to be a farmer's fields and there were supposedly some heavy patches. After a fruitless quest for a pair of Vibram KSO Trek on Friday, I had taken both spikes and trail shoes and went for the latter. Having since done further research it sounds like the Vibrams wouldn't have helped in the mud anyway.

The first mile was brisk enough but I seemed to be a lot further down the field than I would have expected. It had been OK underfoot but the thick mud started in the second mile. I tried not to use too much energy ploughing through it, to save something for the grassier sections. At the furthest part of the course there seemed to be large stones underfoot, but it was apparently ice. There was a brief respite as we headed away from the edge of the field towards drier ground, but we were soon back in the mud again. I was 7th for Garscube at this point with no prospect of catching any of the better cross-country runners ahead of me, and was seriously considering just pulling out rather than face another lap of misery on an increasingly chewed-up course, but then Alan dropped out and left me in a scoring position, so I just had to persevere. On the second lap, things began to settle down and I became involved in a couple of battles where I would be overtaken in the muddy sections and pull ahead again on the firmer ground. The fact that the last few hundred metres was in reasonable condition gave me an advantage and I managed to get away from one of my rivals, finishing in 60th place, 6th and final counter for Garscube. I would have to have been around a minute quicker to have propelled us from 5th place into 3rd. Our Vets' team was second, but as 4th Vet I wasn't one of the counters. Distance came out at 6.16 miles, time 41:51 for a 6:48/mile average.

Pace splits: 6:17, 6:53, 6:45, 6:45, 7:16, 6:52, 6:31

4 miles easy, 3.3 miles steady

Went out in the morning for the same loop as yesterday afternoon. 4.03 miles in 29:20, average pace 7:16/mile, HR 142.

Pace splits (ave. HR): 7:43 (133), 7:05 (142), 7:25 (144), 6:50 (147)
HR zones: 2.0%, 26.1%, 71.8%, 0%, 0%

In the afternoon, with conditions improving, I ran a loop of Shakespeare Street and North Woodside Road. 3.29 miles in 22:21, average pace 6:48/mile, HR 145.

Pace splits (ave. HR): 7:14 (132), 6:35 (149), 6:30 (154), 7:05 (148)
HR zones: 3.0%, 20.4%, 73.5%, 3.1%, 0%

3.5 miles steady, 4 miles moderate

Went out in the morning for a loop of Cowcaddens and Queen Margaret Drive, starting and finishing via Grovepark Street. 3.46 miles in 24:34, average pace 7:06/mile, HR 140.

Pace splits (ave. HR): 7:20 (131), 7:03 (143), 7:00 (145), 6:55 (143)
HR zones: 2.8%, 37.8%, 59.4%, 0%, 0%

In the afternoon I ran a loop of Shakespeare Street, Cleveden Drive and Napiershall Street, again starting via Grovepark Street. 4.03 miles in 26:52, average pace 6:40/mile, HR 143.

Pace splits (ave. HR): 7:20 (129), 6:31 (141), 6:33 (149), 6:12 (156)
HR zones: 3.1%, 33.4%, 62.2%, 1.2%, 0%

3.6 miles steady

Ran a loop of Shakespeare Street and Napiershall Street, again starting via Grovepark Street due to ice. 3.55 miles in 24:51, average pace 7:01/mile, HR 140. The performance training session was cancelled on account of the conditions.

Pace splits (ave. HR): 7:22 (132), 6:56 (138), 6:49 (145), 6:50 (148)
HR zones: 3.0%, 39.0%, 57.9%, 0%, 0%

4.6 miles slow

Went out for an easy loop of Garrioch Road, Winton Drive and Napiershall Street, starting via Grovepark Street due to icy conditions. 4.56 miles in 35:22, average pace 7:46/mile, HR 133.

Pace splits (ave. HR): 8:17 (124), 7:31 (133), 8:05 (135), 7:25 (136), 7:20 (142)
HR zones: 4.9%, 76.6%, 18.5%, 0%, 0%

14.3 miles easy

On Friday morning I checked out the most serious blackspot on the course of the University 5-mile road race. As expected, it was a solid stretch of ice, so I decided there was no way it would be going ahead and went out on Friday night. The race was duly cancelled and I didn't feel like doing anything on Saturday, so I took the opportunity to meet up with the club's weekend long run group at Milngavie Station on Sunday morning. I was assured we wouldn't be running up the West Highland Way in the icy conditions so I went with the adiZero Tempo.

The route took us over Baldernock Road and part of the way along Tower Road before we headed up what might be Fluchter Road and into the hills, following a path not marked on the map towards Peathill Wood. I was struggling with the difficult footing and thought of throwing in the towel, but we eventually reached a path through the wood and it got considerably easier. The path turned into South Brae, and we negotiated another dangerous icy stretch on Chestnut Walk as we headed down into Lennoxtown and followed the seemingly interminable old railway path to Strathblane. We ran up Old Mugdock Road, by which point I was feeling fit enough to bound up a couple of steep hills, and followed Mugdock Road into Milngavie. The pack split up as the pace increased over the last mile or so, and we finished back at the station. Distance came out at 14.25 miles, making it my longest run since March. Time was 1:45:53, average pace 7:26/mile, HR 147.

Pace splits (ave. HR): 8:22 (136), 7:59 (143), 8:15 (147), 8:24 (151), 7:04 (143), 7:41 (129), 7:10 (144), 7:18 (147), 6:57 (149), 7:13 (149), 7:22 (148), 7:30 (161), 6:40 (157), 6:16 (157), 6:49 (154)
HR zones: 1.8%, 16.1%, 72.4%, 9.7%, 0%
Weekly total: 34 miles

2.8 miles moderate

Ran home from work in 18:39 for 2.77 miles, average pace 6:45/mile, HR 139. Didn't go back out in the evening due to Saturday's race.

Pace splits (ave. HR): 7:03 (133), 6:40 (142), 6:27 (144)
HR zones: 2.7%, 39.3%, 58.0%, 0%, 0%

4.3 miles moderate

Ran home from work via Lock 27, Great Western Road and Napiershall Street instead of North Woodside Road due to absent-mindedness. 4.29 miles in 28:30, average pace 6:39/mile, HR 142.

Pace splits (ave. HR): 7:11 (129), 6:42 (136), 6:26 (149), 6:15 (152), 6:32 (155)
HR zones: 4.0%, 37.9%, 58.1%, 0%, 0%

2.8 miles moderate, pyramid reps

Ran home from work in 17:54 for 2.77 miles, average pace 6:27/mile, HR 142.

Pace splits (ave. HR): 6:40 (133), 6:30 (145), 6:08 (151)
HR zones: 4.9%, 27.6%, 67.5%, 0%, 0%

The performance training session consisted of pyramid reps around the warm-up trail followed by 7 sprints up and down the path beside the rugby pitch. The sequence of reps was 600m, 800m, 1K, 800m and 600m, with a recovery jog of about 200m between the first two, after which we reversed the direction we were running in so we could start where we had finished and know where the next rep ended. Warm-up was 1.06 miles around the warm-up trail. HR readings on first rep look dubious. Total distance for the session was 4.19 miles.

0.36 miles in 1:53, 5:11/mile, HR 169
HR zones: 4.4%, 8.0%, 9.7%, 29.2%, 48.7%
0.50 miles in 2:33, 5:07/mile, HR 166
HR zones: 0.7%, 7.8%, 5.9%, 85.6%, 0%
0.64 miles in 3:18, 5:08/mile, HR 166
HR zones: 6.6%, 4.0%, 7.1%, 72.2%, 10.1%
0.50 miles in 2:34, 5:06/mile, HR 163
HR zones: 7.8%, 7.1%, 13.6%, 59.7%, 11.7%
0.37 miles in 1:51, 5:02/mile, HR 163
HR zones: 4.5%, 7.2%, 12.6%, 75.7%, 0%

2.8 miles moderate, 3.4 miles steady

Ran home from work in 18:14 for 2.78 miles, average pace 6:34/mile, HR 143.

Pace splits (ave. HR): 6:57 (133), 6:33 (147), 6:06 (152)
HR zones: 4.2%, 22.3%, 73.5%, 0%, 0%

In the evening I ran a loop of Shakespeare Street and Napiershall Street. 3.35 miles in 23:30, average pace 7:01/mile, HR 136.

Pace splits (ave. HR): 7:31 (129), 6:54 (138), 6:41 (140), 6:50 (142)
HR zones: 4.5%, 62.0%, 33.5%, 0%, 0%

4.2 miles easy

Ran an easy loop of Shakespeare Street, Winton Drive and Napiershall Street. 4.20 miles in 30:50, average pace 7:21/mile, HR 128.

Pace splits (ave. HR): 8:00 (123), 7:16 (126), 7:18 (132), 6:54 (128), 7:00 (138)
HR zones: 10.6%, 82.4%, 7.0%, 0%, 0%
Weekly total: 32 miles

Dunbartonshire XC Championships

The event this year was held in Maryhill Park and we could see from watching the junior races that the course was very heavy. It had also been changed to incorporate a tricky embankment which had caused me severe problems in 2009. I went with spikes as usual, and it was just about cold enough to justify wearing gloves. I thought I might have an outside chance of the Vets' prize so was keeping an eye on potential rivals. I got off to quite a fast start on the firm surface of the track and football pitch and was well up the field early on, even moving briefly into second for Garscube despite a muddy stretch in the park proper. I thought at this point I might have been first Vet but as the conditions began to take their toll I slowed down, ending up running with a pack of team-mates at the start of the second lap. John dropped out after the difficult section which I thought made me the leading Vet again, but he got moving again and overtook me on a treacherous downhill, before pulling out later on.

While trudging through the mud later on the second lap, and falling behind my team-mates, I was overtaken by a Vet who ran beside the path on the other side of some trees which I thought marked the edge of the course. This allowed him to pull so far ahead that I contemplated dropping out, not being a counter for our team by this point, and eventually decided just to treat the rest of the race as an exceptionally difficult training run, getting continually harder as the ground got chewed up. On the third lap I was overtaken by another Vet who ran very wide beside the hedge to avoid the heaviest ground, again stretching the definition of the course as I understood it, although I did run beside the path myself later on, as most participants were doing by that point. I ended up finishing 15th overall, 7th for Garscube and in the 4th-placed team. The Vets' prize was won by a runner I hadn't recognised so I was in fact 4th Vet rather than 3rd. Finishing time was 41:29 for 5.90 miles, average pace 7:02/mile. Only 4 runners finished inside 40 minutes.

Pace splits: 6:17, 6:42, 7:12, 7:04, 7:39, 7:17

2.8 miles moderate

Ran home from work in 18:32 for 2.78 miles, average pace 6:40/mile, HR 144.

Pace splits (ave. HR): 7:05 (134), 6:40 (147), 6:10 (155)
HR zones: 3.4%, 24.2%, 72.4%, 0%, 0%

4.2 miles steady

Ran home via Lock 27, Great Western Road and North Woodside Road in 29:51 for 4.23 miles, average pace 7:03/mile, HR 138.

Pace splits (ave. HR): 7:23 (129), 6:58 (138), 7:06 (144), 6:43 (141), 7:22 (147)
HR zones: 4.7%, 39.4%, 55.9%, 0%, 0%

2.8 miles steady, long reps

Ran home from work in 19:27 for 2.77 miles, average pace 7:01/mile, HR 140.

Pace splits (ave. HR): 7:12 (131), 6:59 (143), 6:49 (146)
HR zones: 3.9%, 34.4%, 61.8%, 0%, 0%

The performance training session was 2 miles followed by 2 x 1 mile on the course of the University road race. After a 1.06-mile jog around the warm-up trail and along Maryhill Road we set off from the traffic lights at Dalsholm Road, through Garscube Estate, down Ilay Road and along Temple Road to finish just short of the speed bump near the top of the hill. There was a strong crosswind on Temple Road which slowed us down a bit. Finished third behind Ben and Alastair.

1.97 miles in 11:06, average pace 5:38/mile, HR 170
Pace splits (ave. HR): 5:20 (165), 5:56 (175)
HR zones: 1.2%, 1.2%, 5.1%, 92.5%, 0%

After a 0.64-mile jog down Dalsholm Road, where there was a lot of surface water as we headed down towards the Kelvin, we started the first single mile at the traffic lights again. The mile finished just past the Small Animal Hospital, and I had kept enough in reserve that I was able to improve to second place behind Ben, but had some stomach problems and didn't think I'd be able to finish the session. However, I felt better after a short rest and had a decent attempt despite the crosswind, finishing second behind Ben once again.

0.99 miles in 5:10, 5:15/mile, HR 170
HR zones: 2.6%, 2.6%, 5.5%, 89.4%, 0%
0.98 miles in 5:41, 5:47/mile, HR 172
HR zones: 0%, 3.5%, 5.9%, 82.4%, 8.2%

Warm-down was 1.24 miles down Dalsholm Road and back to Garscube Estate, total distance for the session 6.88 miles.

2.8 miles moderate, 2.5 miles slow

Ran home from work in 18:14 for 2.77 miles, average pace 6:35/mile, HR 150.

Pace splits (ave. HR): 6:48 (139), 6:35 (155), 6:18 (157)
HR zones: 3.0%, 8.9%, 87.0%, 1.1%, 0%

In the evening I ran an easy loop of Manse Road and Canniesburn Toll from Bearsden Asda. 2.49 miles in 19:23, average pace 7:47/mile, HR 137.

Pace splits (ave. HR): 8:14 (133), 7:31 (138), 7:28 (141)
HR zones: 4.2%, 61.5%, 34.3%, 0%, 0%

6.4 miles slow

Went out in the morning with Natasha for a loop of Anniesland Cross, Crow Road, Dumbarton Road, Kelvin Way and Kelvingrove Park. 6.44 miles in 53:04, average pace 8:14/mile, HR 121.

Pace splits (ave. HR): 8:19 (115), 8:11 (120), 8:10 (120), 7:56 (125), 8:07 (122), 8:38 (122), 8:28 (123)
HR zones: 37.9%, 62.1%, 0%, 0%, 0%
Weekly total: 40 miles

4.2 miles easy

Ran an easy loop of Shakespeare Street, Winton Drive and Napiershall Street. 4.23 miles in 31:12, average pace 7:23/mile, HR 131.

Pace splits (ave. HR): 7:42 (125), 7:10 (130), 7:38 (135), 7:02 (135), 7:26 (138)
HR zones: 3.2%, 86.6%, 10.2%, 0%, 0%

2.8 miles moderate

Ran home from work in 18:27 for 2.77 miles, average pace 6:39/mile, HR 142.

Pace splits (ave. HR): 7:07 (131), 6:39 (146), 6:03 (152)
HR zones: 4.2%, 29.7%, 66.1%, 0%, 0%

2.8 miles moderate, 4.7 miles slow

Ran home from work in 18:37 for 2.77 miles, average pace 6:43/mile. Forgot HR strap.

Pace splits: 7:07, 6:43, 6:11

The club's Thursday evening session turned out to be too similar to Tuesday's performance training session, so instead I ran an easy loop of Hyndland Road and Charing Cross with Natasha. 4.66 miles in 40:17, average pace 8:38/mile, HR 125.

Pace splits (ave. HR): 8:43 (119), 8:41 (126), 8:46 (123), 8:37 (130), 8:21 (131)
HR zones: 14.5%, 85.5%, 0%, 0%, 0%

4.2 miles moderate

Ran home from work via Lock 27 and Great Western Road. Seemed to have recovered from Tuesday's session quite well once I got the first mile out of the way. 4.23 miles in 28:36, average pace 6:45/mile, HR 148.

Pace splits (ave. HR): 7:31 (132), 6:39 (147), 6:38 (154), 6:18 (157), 6:23 (163)
HR zones: 4.7%, 11.0%, 76.2%, 8.1%, 0%

2.8 miles moderate, long reps

Ran home from work in 18:32 for 2.78 miles, average pace 6:40/mile, HR 137.

Pace splits (ave. HR): 7:02 (128), 6:44 (140), 6:06 (146)
HR zones: 4.4%, 51.3%, 44.3%, 0%, 0%

The performance training session was 5 reps of a mile loop of Lomond Road, Ravelston Road and Larchfield Road which had two major hills. This turned out to be too soon after Sunday's race for me. I blew up after the third rep and ended up coasting round the last two. Warm up was 0.48 miles, warm-down 0.49 miles.

0.98 miles in 5:34, average pace 5:40/mile, HR 156
HR zones: 3.9%, 3.9%, 21.6%, 70.7%, 0%
0.98 miles in 5:31, average pace 5:37/mile, HR 167
HR zones: 2.1%, 3.3%, 7.9%, 86.7%, 0%
0.98 miles in 5:33, average pace 5:40/mile, HR 169
HR zones: 1.8%, 2.7%, 8.1%, 87.4%, 0%
0.98 miles in 6:52, average pace 7:01/mile, HR 152
HR zones: 1.0%, 4.1%, 83.3%, 11.7%, 0%
0.97 miles in 6:40, average pace 6:51/mile, HR 154
HR zones: 0%, 4.5%, 84.8%, 10.8%, 0%

2.8 miles moderate, 2.5 miles slow

Set off from work but hadn't quite got to Dalsholm Road when I realised I had forgotten something and had to head back, which amounted to an extra 0.66 miles. Ran a different route home since it was getting too dark to pick my way past the building site on Ancroft Street, so I headed down Maryhill Road instead. Also discovered that the HR strap which came with the new Garmin worked fine, even though the old one seems identical and doesn't work at all. 2.77 miles in 18:31, average pace 6:41/mile, HR 145.

Pace splits (ave. HR): 6:55 (140), 6:45 (146), 6:18 (150)
HR zones: 1.6%, 9.6%, 88.7%, 0%, 0%

In the evening I ran an easy loop of Manse Road and Canniesburn Toll. 2.49 miles in 19:39, average pace 7:54/mile, HR 130.

Pace splits (ave. HR): 8:25 (126), 7:32 (132), 7:34 (135)
HR zones: 8.6%, 90.9%, 0.5%, 0%, 0%

4K Cross Country Championships

I hadn't taken part in this event before but had decided I didn't mind shorter cross-country races, and might even have an outside chance of a Vets' prize of some sort with many of my rivals taking part in the Masters' International in Belfast or in the Jimmy Irvine 10K the day before. The two-lap course was flat and not particularly heavy, apart from one stretch alongside Mosspark Boulevard, so I went with the spikes. Got off to what seemed like a fast start but still found myself well down the field, although I picked up a few places when other runners started to tire worse than I did. On the second lap I avoided the heaviest mud by running along a little embankment, which was tricky as it was on an angle, but it worked out OK. Wore my new Garmin as it's almost as small and light as an ordinary watch, and it's not as obvious from a quick glance if I'm slowing down so I don't get demoralised. Finished the 2.53 miles in 14:36, average pace 5:46/mile. I was first Garscube finisher but an anonymous 74th overall, and 7th Master.

Pace splits: 5:34, 5:50, 6:02
Weekly total: 36 miles

2.7 miles steady

Ran home from work in 18:19 for 2.66 miles, average pace 6:53/mile.

Pace splits: 7:12, 6:50, 6:31

2.7 miles moderate, 8.6 miles tempo

Ran home from work in 17:54 for 2.66 miles, average pace 6:44/mile.

Pace splits: 6:53, 6:45, 6:28

With no race on Saturday I went along to the club session, a 50-minute out-and-back starting at the church on Bearsden Road and heading along Great Western Road towards Clydebank. Couldn't quite make it for the early 7:10 start and they had already set off by the time I got to the church, possibly a minute late, although I could see the last few runners at Anniesland Cross. Legs were heavy after Tuesday's session but I managed to catch everybody except Paul. I was about 300m short of the entrance to the Boulevard by the time we had to turn round. Ran out of steam somewhat on the way back and got overtaken just after the flyover. 8.60 miles in 56:17, average pace 6:33/mile. Jogged the 1.14 miles back to Garscube Estate afterwards.

Pace splits: 7:14, 6:19, 6:18, 6:17, 6:47, 6:24, 6:29, 6:36, 6:31

4.2 miles steady

Ran home from work via Lock 27, Great Western Road and North Woodside Road. 4.22 miles in 30:13, average pace 7:10/mile.

Pace splits: 7:43, 7:07, 7:02, 6:48, 7:13

2.7 miles steady, long reps

Ran home from work in 18:02 for 2.66 miles, average pace 6:47/mile.

Pace splits: 7:05, 6:42, 6:28

The performance group training session was long reps on the cricket pitch. We ran about 0.7 miles in total as a warm-up to see if our planned loop starting at the top of the hill was going to be viable in the fading light, which it wasn't, and then an easy 0.36-mile loop taking in both football pitches to assess the distance. We settled on just over a lap and three quarters to make up a kilometre, which we ran 6 times. I wore my Inov-8 Roclite 285 instead of spikes for convenience.

0.66 miles in 3:44 (5:40/mile)
0.64 miles in 3:37 (5:39/mile)
0.63 miles in 3:38 (5:44/mile)
0.62 miles in 3:34 (5:43/mile)
0.62 miles in 3:33 (5:41/mile)
0.63 miles in 3:34 (5:42/mile)

Afterwards we walked over the bridge and ran 5 short hill sprints. Total distance for the session was 5.07 miles.

2.7 miles moderate, 4.3 miles easy

Ran home from work in 17:10 for 2.66 miles, average pace 6:28/mile. Used my new Garmin Forerunner 110 but couldn't get my old HR strap working with it.

Pace splits: 6:48, 6:22, 6:05

In the evening I ran a loop of Pendicle Road and Garscube Estate from Bearsden Asda. 4.28 miles in 32:45, average pace 7:39/mile.

Pace splits: 8:16, 7:46, 7:24, 7:18, 7:14

5.9 miles slow

Went out in the morning with Natasha for a slightly longer run than usual, through Kelvingrove Park and Yorkhill to the river, then over Bell's Bridge and along the riverfront on the south side until the path stopped and we had to take a detour via Paisley Road, through Springfield Quay and along the river to the Suspension Bridge, heading back along the path on the north side as far as Brown Street, and home via Charing Cross. 5.92 miles in 54:04, average pace 9:08/mile, HR 115.

Pace splits (ave. HR): 9:00 (113), 9:11 (112), 9:38 (113), 9:01 (115), 9:05 (118), 8:50 (123)
HR zones: 76.8%, 23.2%, 0%, 0%, 0%
Weekly total: 33 miles

Allan Scally relay

For once I was on the anchor leg for our Vets' team, again the de facto A team due to low numbers. Went with the adiPure Gazelle. I tried to work our who our rivals were but by the time my leg rolled around there didn't seem to be any other Vets close behind or in front, although I did have a couple of runners to chase about 15 seconds ahead. I made up one place on the climb up Mount Vernon Avenue from the start and another just after we turned at the bottom of the hill, and then had nobody within sight for ages. Had to sidestep a car coming out of a showroom on Hamilton Road but the roads were otherwise quiet enough that I could usually take the racing line. In the last couple of miles I occasionally caught sight of a couple of yellow vests in the distance, and along Carrick Drive I overhauled a runner from Calderglen who turned out to be on the third leg. Finished in 27:16 for a PB for the new course and the fastest time for Garscube on the day. Average pace for 4.84 miles was 5:38/mile. I had apparently jumped the gun slightly (not sure how, although I did recall starting when our third leg runner arrived rather than when I was told to) and it turned out later that rather than call me back, they had just added a second to my time. We were the fourth non-University team and won the Vets' prize by nearly 12 minutes.

2.7 miles moderate

Ran home from work in 17:24 for 2.67 miles, average pace 6:32/mile, HR 147.

Pace splits (ave. HR): 6:48 (139), 6:30 (151), 6:09 (155)
HR zones: 2.8%, 7.6%, 89.7%, 0%, 0%

4.2 miles steady

Ran a longer route home, via Lock 27, Great Western Road and North Woodside Road. Had heavy legs from the start. There was flooding near the Pond and I had to pick my way down the central reservation. It took a while to get moving again afterwards. 4.23 miles in 29:29, average pace 6:58/mile, HR 140.

Pace splits (ave. HR): 7:32 (128), 6:52 (138), 6:58 (141), 6:33 (150), 6:47 (153)
HR zones: 5.3%, 35.4%, 59.2%, 0%, 0%

2.7 miles moderate, hill reps

Ran home from work in 17:45 for 2.67 miles, average pace 6:39/mile, HR 144.

Pace splits (ave. HR): 6:57 (135), 6:36 (149), 6:17 (152)
HR zones: 3.7%, 24.6%, 71.7%, 0%, 0%

In the evening I went along to the first training session for the club's performance group, which was to consist of sets of hill reps on Cleveden Road and Dawsholm Road. There was a decent turnout: Ben, David, Alastair, Alan and Catriona. We ran an extended warm-up around Garscube Estate, down Switchback Road and along Temple Road, then 5 reps of Cleveden Road, before jogging over to the bottom of Dawsholm Road for 5 longer but less steep reps. The original plan had called for another set of reps on Cleveden Road but time was getting away from us, so we headed back through Dawsholm Park in the dark and ran four sets of strides downhill beside the Vet School. Total distance was 7.68 miles, max HR 176.

2.7 miles moderate, 2.5 miles easy

Ran home from work in 17:40 for 2.67 miles, average pace 6:37/mile, HR 141.

Pace splits (ave. HR): 6:52 (132), 6:35 (145), 6:15 (148)
HR zones: 3.6%, 24.6%, 71.8%, 0%, 0%

In the evening I ran the usual loop of Manse Road and Canniesburn Toll from Bearsden Asda. I had forgotten to charge my phone fully in the afternoon and had trouble getting a reliable GPS signal. (This, combined with the hassle of exporting my runs from Endomondo and importing them into SportTracks to repair later on, suggests I might be better off with a simple GPS watch.) 2.49 miles in 18:55, average pace 7:37/mile, HR 131.

Pace splits (ave. HR): 8:07 (129), 7:10 (131), 7:28 (135)
HR zones: 2.9%, 62.2%, 34.9%, 0%, 0%

3.3 miles slow

Went out in the morning with Natasha for a loop of North Woodside Road, Kirklee Road and Shakespeare Street. 3.26 miles in 28:03, average pace 8:36/mile, HR 120.

Pace splits (ave. HR): 8:46 (118), 8:46 (120), 8:20 (122), 8:18 (126)
HR zones: 43.6%, 56.4%, 0%, 0%, 0%
Weekly total: 27 miles

National XC Relays

I was on the third leg for our Vets' team and was hopeful of beating 15 minutes. I made up a couple of places early on and got caught up in a battle with a runner from Edinburgh AC who eventually got away. The going was heavy in places and I noticed the people I was chasing seemed to be able to pull away on the downhill stretches. I thought it had gone well enough but approaching the final turn I was disappointed to see I had no chance of achieving my goal and ended up finishing in 15:15, 7th fastest for Garscube on the day. Average pace for 2.57 miles was 6:56/mile. We were 5th Vets overall. I might reconsider my choice of footwear in future as the only time I have beaten 15 minutes in recent years was in 2010 when I was wearing trail shoes.

2.7 miles moderate

Ran home from work in 18:03 for 2.67 miles, average pace 6:45/mile, HR 140.

Pace splits (ave. HR): 6:58 (134), 6:39 (144), 6:35 (145)
HR zones: 3.1%, 28.3%, 68.5%, 0%, 0%

5.8 miles moderate

Ran home from work via Lock 27 and the canal as far as Cowcaddens for the last time before the clocks go back. It was already almost too dark to see where I was going so I put in more of an effort to set a PB for the route. 5.84 miles in 38:31, average pace 6:35/mile, HR 153.

Pace splits (ave. HR): 6:53 (137), 6:42 (150), 6:29 (156), 6:28 (158), 6:32 (159), 6:26 (161)
HR zones: 2.7%, 5.1%, 77.7%, 14.5%, 0%

2.7 miles moderate, 4.7 miles slow

Ran home from work in 17:47 for 2.67 miles, average pace 6:40/mile, HR 142.

Pace splits (ave. HR): 7:08 (131), 6:31 (148), 6:13 (153)
HR zones: 3.7%, 31.0%, 65.2%, 0%, 0%

In the evening Natasha and I dodged the club track session and ran our usual loop of Hyndland Road and Charing Cross. 4.65 miles in 39:44, average pace 8:33/mile, HR 130.

Pace splits (ave. HR): 8:52 (124), 8:31 (132), 8:14 (130), 8:37 (132), 8:29 (134)
HR zones: 4.5%, 92.0%, 3.5%, 0%, 0%

2.7 miles hard, 2.5 miles slow

Ran home from work in a huge new PB of 16:11 for 2.67 miles, average pace 6:04/mile, HR 155. I wore the FiveFingers with toe socks and could feel blisters coming on, especially towards the end where I had to go round a few corners.

Pace splits (ave. HR): 6:25 (142), 5:57 (162), 5:43 (167)
HR zones: 2.6%, 6.0%, 46.5%, 44.9%, 0%

Wasn't quite put out of action by the blisters but had to take it easy on my usual loop of Manse Road and Canniesburn Toll from Bearsden Asda. 2.49 miles in 20:36, average pace 8:16/mile, HR 133.

Pace splits (ave. HR): 8:36 (133), 7:59 (131), 8:12 (136)
HR zones: 1.6%, 87.5%, 10.8%, 0%, 0%

Dunbartonshire XC Relays

This year's race was at Posties Park in Dumbarton, the same venue as last year's Dunbartonshire Championships. The course was a single loop, three of which last year had added up to around 6 miles, so it was clearly going to be short of the advertised 2.5 miles. Conditions were pretty decent. I had been suffering from hip problems for the latter half of the week but thought I should be OK with no warm-up, and was on the first leg for our Vets' team, although I reckoned I would have merited a place in the A team outright based on performances so far this season, especially on a short and not particularly heavy course.

I set off fast and was relieved not to notice any hip pain at all. I found myself somewhere towards the back of the first ten, and tried to keep in touch with the younger competitors immediately in front of me. The course had changed slightly at the top of the park, where I had fallen last year, replacing an awkward turn onto the path and back off again with an odd descent down a few steps. Towards the end of the lap, I realised the runner in front was not the same one I had been behind earlier and was obviously slowing up, but the leg was over too quickly. I finished in 11:17 for no more than 2 miles, making me 3rd fastest Vet on the day and 4th fastest for Garscube. It turned out later that there was no Vets' team prize, so I had been denied a place in our winning A team for no reason.

Weekly total: 22 miles

2.7 miles steady

Ran home from work in 18:13 for 2.67 miles, average pace 6:50/mile, HR 145.

Pace splits (ave. HR): 7:11 (136), 6:48 (148), 6:22 (155)
HR zones: 3.9%, 14.7%, 80.3%, 1.0%, 0%

2.7 miles steady

Ran home via the usual route rather than my Wednesday route as my left hip was quite dubious. 2.67 miles in 18:08, average pace 6:48/mile, HR 144.

Pace splits (ave. HR): 7:17 (134), 6:41 (148), 6:16 (154)
HR zones: 3.4%, 19.6%, 73.4%, 3.6%, 0%

2.7 miles moderate, paarlauf

Ran home from work in 17:33 for 2.67 miles, average pace 6:35/mile, HR 150.

Pace splits (ave. HR): 6:53 (140), 6:29 (155), 6:17 (159)
HR zones: 2.8%, 6.7%, 79.9%, 10.5%, 0%

The club session in the evening was a paarlauf around the warm-up trail. I ran with Euan, handing over to Alastair, which suited me fine as I was trying out my new Vibram FiveFingers Bikila LS and was concerned I might have to drop out on account of blisters or some other problem. It worked out fine even though the session was rather long. Seemed to be able to push up the hills quite well. Distance came out at 5.37 miles in 41:28, average pace 7:43/mile (not terribly meaningful for a paarlauf), HR 150. Warm-up was 0.56 miles, warm-down 0.41 miles. No problem with the shoes other than a slightly chafed toe.

HR zones: 4.4%, 24.2%, 38.9%, 31.8%, 0.7%

2.7 miles moderate, 2.6 miles easy

Ran home from work in 17:23 for 2.67 miles, average pace 6:31/mile, HR 145.

Pace splits (ave. HR): 7:02 (135), 6:20 (150), 6:02 (157)
HR zones: 4.0%, 21.8%, 68.4%, 5.8%, 0%

In the evening I ran the usual loop of Manse Road and Canniesburn Toll from Bearsden Asda. Distance came out further than usual as I absent-mindedly started at the top of the access road instead of on Milngavie Road. 2.55 miles in 19:26, average pace 7:37/mile, HR 137.

Pace splits (ave. HR): 8:17 (132), 7:06 (138), 7:21 (144)
HR zones: 3.3%, 51.8%, 44.9%, 0%, 0%

3.9 miles slow

Went out in the morning with Natasha for a loop of Hyndland Road, Bank Street and North Woodside Road. 3.92 miles in 34:10, average pace 8:43/mile, HR 125.

Pace splits (ave. HR): 8:56 (129), 8:29 (126), 8:35 (123), 8:55 (121)
HR zones: 15.1%, 76.8%, 8.1%, 0%, 0%
Weekly total: 30 miles

West District XC Relays

This year's race was in Kilmarnock. Conditions weren't too bad and I was on the second leg for our A team. The course was more or less a single long lap of the Masters' XC course from earlier in the year, but with the long uphill replaced by a series of switchbacks, thus eliminating the only advantage I had. Ben was on the first leg and handed over to me in third place, which I held onto for almost two minutes before Sean Fontana raced past. In all I lost 7 places but managed to avoid falling, finishing the supposed 2.5 miles in 14:13 for a 5:41/mile average. We finished 12th overall and I was second fastest for Garscube on the day.

2.7 miles moderate

Ran home from work in 17:13 for 2.67 miles, average pace 6:27/mile, HR 151.

Pace splits (ave. HR): 6:49 (140), 6:24 (156), 5:58 (163)
HR zones: 3.1%, 4.8%, 66.7%, 25.4%, 0%

5.8 miles steady

Ran home from work via Lock 27 and the canal as far as Cowcaddens in 39:47 for 5.83 miles, average pace 6:49/mile, HR 151. Picked it up towards the end to get inside 40 minutes.

Pace splits (ave. HR): 7:23 (134), 6:46 (147), 6:47 (155), 6:42 (156), 6:44 (158), 6:30 (162)
HR zones: 2.1%, 11.7%, 75.2%, 11.0%, 0%