2x2.5 miles steady, 5.6 miles slow

Ran to work in 17:46, average pace 7:13/mile, and back home in 17:10, average pace 6:59/mile. In the evening I didn't fancy a club track session between races so simply ran to Garscube Estate and back with Natasha. Wore the Skechers Resistance Runners again. 5.55 miles in 46:41, average pace 8;25/mile, HR 129.

Pace splits (ave. HR): 8:31 (130), 8:20 (128), 8:19 (128), 8:31 (130), 8:36 (129), 7:58 (132)
HR zones: 1.7%, 96.4%, 1.9%, 0%, 0%

2.5 miles easy, 2.5 miles steady, 3.2 miles easy

Ran to work in 18:48, average pace 7:39/mile, and back home in 17:02, average pace 6:55/mile. In the evening I ran an easy lap of the old 5-mile course around Rannoch Drive and Inveroran Drive. Wore the Skechers Resistance Runners which may account for the relatively high HR readings. 3.22 miles in 24:03, average pace 7:28/mile, HR 145.

Pace splits (ave. HR): 7:47 (141), 7:29 (150), 7:15 (146), 6:53 (143)
HR zones: 2.6%, 6.9%, 89.1%, 1.5%, 0%

SVHC Relays, 7 miles easy

Took a couple of days off after Thursday to see if I could recover in time for the SVHC Relays at Strathclyde Park. I wasn't sure if I'd blown up or sustained a hamstring or hip injury, but I felt decidedly better by Sunday morning. Of the A team I had expected us to put out, I was the only one to turn up. Competition looked stiffer than in previous years so I doubt we'd have been challenging anyway. I was originally on the first leg but happily agreed to a swap for the second leg, which suited me better as I had more preparation time. Had a quick look at the path around the loch and decided it was too wet for the Hyperspeed 4, so I went with the adiZero Tempo instead. It was about 3°C, more or less warm enough to go with vest and shorts. Set off at a brisk but comfortable pace, in 19th place in the men's race, gradually reeling in the figures in the distance. There was a chilly headwind on the other side of the loch which impeded my progress slightly, and after making up 8 places I didn't quite manage to chase down a Bellahouston Harrier before the handover as I had no finishing kick, probably on account of cold legs and recent high mileage. Finished in 20:25 for what seems to be 3.71 miles, average pace 5:30/mile. I was 5th fastest on the 2nd leg, 21st fastest overall. We were 8th after the 3rd leg but ended up 15th - could have been 11th if the teams had been arranged optimally. Jogged about a mile afterwards to warm down.

In the afternoon I ran an easy loop of Garscube Estate and North Woodside Road. 6.97 miles in 52:02, average pace 7:28/mile, HR 136.

Pace splits (ave. HR): 7:52 (127), 7:38 (133), 7:19 (135), 7:44 (135), 7:16 (137), 7:17 (144), 7:09 (142)
HR zones: 2.2%, 68.2%, 29.6%, 0%, 0%
Weekly total: 54 miles

2.5 miles slow, 2.5 miles easy, 7.2 miles steady

Ran to work in 18:48, average pace 7:39/mile, and back home in 17:25, average pace 7:05/mile. Nearly went over on the ice a couple of times and almost decided against turning up for the club's out and back session, from which the rest of the fast pack was conspicuously absent. We set off from the church on Bearsden Road and ran up Great Western Road for 25 minutes before turning around. I wasn't going to push it and ran with Gary at a comfortable pace although the footing was treacherous, not least because the Lunarglide Shield don't have much grip. I considered throwing in the towel at Blairdardie but ran on the road for a while. This worked a lot better but was too dangerous to persevere with for long. On the way back down the pace increased too much for my liking so I dropped off and coasted back in, but I noticed I didn't feel like I'd be able to pick it back up at all, and on the warm-down I could hardly move. Suspected I had blown up due to a combination of high mileage, a long run in difficult conditions and heavy shoes. 7.21 miles in 49:16, average pace 6:50/mile, HR 160.

Pace splits (ave. HR): 6:46 (159), 6:49 (156), 6:57 (161), 6:57 (162), 6:05 (165), 6:57 (163), 7:07 (155), 7:53 (154)
HR zones: 0%, 0%, 55.6%, 44.4%, 0%

Warm-up was 1.20 miles, warm-down 1.21 miles.

2.5 miles easy, 2.5 miles steady, 3.3 miles slow

Ran to work in 18:36, average pace 7:34/mile, and back home in 17:43, average pace 7:12/mile. No obvious ill effects from Tuesday's long reps. Went straight back out with Natasha for an easy loop of Shakespeare Street and North Woodside Road although we managed to catch the worst of the rain. 3.28 miles in 28:07, average pace 8:35/mile, HR 121.

Pace splits (ave. HR): 8:35 (119), 8:28 (123), 8:31 (121), 9:13 (120)
HR zones: 34.1%, 65.9%, 0%, 0%, 0%

2.5 miles easy, 2.5 miles steady, long reps

Ran to work in 18:33, average pace 7:32/mile, and back home in 17:07, average pace 6:57/mile. In the evening the club training session was 6x1K reps on the other side of Switchback Road, with a 5:30 turnaround. Wanting an easy week before Sunday's race, I had intended to coast as much as possible, but Alistair had turned up so I got dragged into putting in a respectable performance while trying to leave something in reserve.

0.63 miles in 3:54, average pace 6:11/mile, HR 149
HR zones: 5.6%, 6.0%, 88.5%, 0%, 0%
0.62 miles in 3:35, average pace 5:46/mile, HR 160
HR zones: 5.1%, 2.8%, 14.0%, 78.1%, 0%
0.63 miles in 3:35, average pace 5:43/mile, HR 162
HR zones: 4.2%, 5.1%, 10.2%, 80.5%, 0%
0.63 miles in 3:33, average pace 5:40/mile, HR 165
HR zones: 4.2%, 4.2%, 10.3%, 81.2%, 0%
0.62 miles in 3:30, average pace 5:38/mile, HR 167
HR zones: 3.8%, 3.8%, 8.6%, 83.8%, 0%
0.62 miles in 3:28, average pace 5:34/mile, HR 168
HR zones: 1.9%, 4.8%, 7.2%, 86.1%, 0%

Warm up was 0.54 miles, warm-down 0.92 miles, total distance 5.21 miles.

2x2.5 miles easy, 4.1 miles hard

Ran to work in 18:25, average pace 7:29/mile, and back home in 18:06, average pace 7:21/mile. Felt like I'd finally recovered from Tuesday's hill reps. In the evening I ran a loop of Mosshead Road and Canniesburn Toll from Bearsden Asda, managing some fast splits for the first time in a while as I chased a sub-6:25/mile average. 4.07 miles in 26:01, average pace 6:24/mile, HR 152.

Pace splits (ave. HR): 6:45 (139), 6:52 (152), 6:01 (156), 6:02 (162)
HR zones: 1.9%, 8.5%, 68.4%, 21.3%, 0%

5.7 miles slow, 9.4 miles steady

In the morning I ran as far as Eglinton Toll with Natasha before turning round and heading back via Kilbirnie Street and West Street. Wore the Skechers Resistance Runners and couldn't really pick up the pace on the way back. 5.67 miles in 45:57, average pace 8:06/mile, HR 124.

Pace splits (ave. HR): 8:10 (122), 8:16 (115), 8:29 (119), 7:49 (127), 8:11 (132), 7:31 (134)
HR zones: 34.1%, 61.4%, 4.5%, 0%, 0%

Later on I had recovered enough to go for a longer run up Maryhill Road, over Manse Road and back down Drymen Road. 9.42 miles in 1:04:52, average pace 6:53/mile, HR 146.

Pace splits (ave. HR): 7:02 (134), 6:56 (144), 6:42 (143), 6:58 (147), 7:03 (151), 6:49 (148), 7:04 (148), 6:50 (147), 6:46 (150), 6:31 (151)
HR zones: 0.9%, 7.3%, 91.8%, 0%, 0%
Weekly total: 62 miles

4.5 miles slow

Ran a loop of Kelvingrove Park, Yorkhill and Anderston in the morning with Natasha. 4.45 miles in 38:58, average pace 8:45/mile, HR 123.

Pace splits (ave. HR): 8:48 (118), 8:45 (120), 8:24 (125), 9:00 (127), 8:57 (127)
HR zones: 26.5%, 73.5%, 0%, 0%, 0%

2x2.5 miles easy, 3.4 miles slow

Ran to work in 18:56, average pace 7:42/mile, and back home in 18:01, average pace 7:19/mile. In the evening I ran a loop of Shakespeare Street and Napiershall Street with Natasha. 3.36 miles in 29:52, average pace 8:54/mile, HR 123.

Pace splits (ave. HR): 9:00 (122), 8:44 (123), 8:48 (125), 9:18 (124),
HR zones: 8.8%, 91.2%, 0%, 0%, 0%

2.5 miles slow, 2.5 miles easy

Ran to work in 19:23, average pace 7:53/mile, and back home in 18:45, average pace 7:37/mile. Legs still heavy.

2.5 miles slow, 2.5 miles easy, 4.6 miles slow

Ran to work in 19:35, average pace 8:05/mile, and back home in 19:03, average pace 7:45/mile. Legs very heavy from last night's hills. In the evening I ran an easy loop of Hyndland Road and Charing Cross with Natasha. 4.62 miles in 38:45, average pace 8:23/mile, HR 128.

Pace splits (ave. HR): 8:38 (126), 8:13 (128), 8:18 (126), 8:23 (129), 8:23 (131)
HR zones: 9.6%, 88.1%, 2.3%, 0%, 0%

2.5 miles easy, 2.5 miles steady, hill reps

Ran to work in 18:10, average pace 7:23/mile, and back home in 17:37, average pace 7:10/mile. The club hill session turned out to be pyramids beside the Vet School. After a 0.93-mile warm-up we ran 6x88m, 5x110m, 4x132m, 3x154m, 4x132m, 5x110m and 6x88m, all with a walk-jog recovery back down the hill. Distances are approximate and as we were running as a single pack I ran a few metres more each time to get out of the way. 33 short sprints seemed a bit much at the time and took nearly an hour. Max HR was 167, total distance 4.81 miles. Afterwards we jogged the 0.31 miles back to the pavilion as a warm-down.

2.5 miles easy, 2.5 miles steady, 3.8 miles steady

Ran to work in 18:20, average pace 7:27/mile, and back home in 17:46, average pace 7:13/mile. In the evening I ran a loop of Mosshead Road, Drymen Road, Beechwood Lane and Carrickarden Road, starting and finishing at Bearsden Asda. 3.8 miles in 26:11, average pace 6:54/mile, HR 143.

Pace splits (ave. HR): 7:09 (137), 7:07 (147), 6:34 (143), 6:42 (146)
HR zones: 1.3%, 20.4%, 78.3%, 0%, 0%

7.6 miles steady

Ran a loop of Canniesburn Toll, Anniesland Cross and North Woodside Road. Felt fatigued from swimming a couple of times over the weekend. 7.57 miles in 54:12, average pace 7:09/mile, HR 133.

Pace splits (ave. HR): 7:40 (123), 7:18 (131), 7:01 (132), 7:14 (137), 6:54 (136), 7:08 (137), 6:49 (136), 7:10 (137)
HR zones: 3.0%, 78.5%, 18.5%, 0%, 0%
Weekly total: 62 miles

3.4 miles slow, 4.6 miles slow

Ran a loop of Shakespeare Street and Napiershall Street with Natasha before lunch. Wore the Skechers Resistance Runners. 3.38 miles in 27:31, average pace 8:08/mile, HR 129. HR readings look dubious.

Pace splits (ave. HR): 8:35 (117), 7:57 (125), 7:50 (138), 8:13 (143)
HR zones: 22.7%, 58.1%, 17.1%, 2.1%, 0%

In the afternoon we ran up the West Highland Way from Drymen, hoping to run through the forest, but the path was closed due to fallen trees so we headed back down the hill. 4.61 miles in 44:02, average pace 9:33/mile, HR 124.

Pace splits (ave. HR): 9:27 (120), 10:24 (124), 9:05 (122), 9:30 (129), 9:10 (125)
HR zones: 27.2%, 66.9%, 5.9%, 0%, 0%

2.5 miles slow, 2.5 miles steady

Ran to work in 19:15, average pace 7:50/mile, and back home in 17:45, average pace 7:13/mile.

2x2.5 miles easy, 6.1 miles tempo

Ran to work in 18:49, average pace 7:39/mile, and back home in 18:29, average pace 7:31/mile. The club training session was a tempo run down Maryhill Road to St George's Cross and back along Great Western Road to Anniesland Cross, starting the tempo section after Queen Margaret Drive and finishing on Bearsden Road after the canal bridge. I took on the pace at Queen Margaret Drive although Adam and Alex overtook me after Queen's Cross, and I ended up in the middle of the pack along Great Western Road. Took advantage of traffic lights to stay in the mix but I started to struggle after the Botanic Gardens, and after getting stopped by traffic at Kirklee Road I dropped to the back of the pack. Going downhill after Cleveden Road, I started to move up the field, reaching the front by the playing fields and gradually pulling away. Finished the 6.08 miles in 38:35, average pace 6:21/mile. Warm-down was a 0.92-mile jog back to Garscube Estate.

Pace splits (ave. HR): 8:04 (126), 7:00 (146), 5:48 (162), 5:50 (169), 5:44 (171), 5:43 (178)
HR zones: 3.1%, 22.1%, 16.8%, 58.1%, 0%

2.5 miles easy, 2.5 miles steady, 4.7 miles slow

Ran to work in 18:46, average pace 7.38/mile, and back home in 17:02, average pace 6.55/mile. In the evening I ran a loop of Charing Cross, Hyndland Road and Napiershall Street with Natasha. Wore the Skechers Resistance Runners again. It felt a lot like running on a beach and going uphill was tough on heavy legs. 4.74 miles in 40:28, average pace 8:32/mile, HR 123.

Pace splits (ave. HR): 8:44 (121), 8:08 (125), 8:52 (124), 8:16 (124), 8:42 (122)
HR zones: 13.3%, 86.7%, 0%, 0%, 0%

2x2.5 miles easy, 5.6 miles moderate

Ran to work in 18:58, average pace 7:43/mile, and back home in 18:12, average pace 7:24/mile. In the evening I dodged the club's fartlek session and instead ran a loop of Queen Margaret Drive and Anniesland Cross. Afterwards I ran round the Garscube Estate car park for 1.51 miles to warm down, feeling quite fit for once, while I waited for Natasha's group to return. 5.57 miles in 37:09, average pace 6:40/mile, HR 149.

Pace splits (ave. HR): 7:02 (136), 6:31 (148), 6:36 (150), 6:27 (157), 6:54 (153), 6:25 (150)
HR zones: 1.9%, 5.7%, 90.8%, 1.6%, 0%

2.5 miles slow, 2.5 miles easy, 3.2 miles easy

Ran to work in 19:20, average pace 7:52/mile, and back home in 18:05, average pace 7:21/mile. In the evening I ran a single lap of the old club 5-mile championship course, starting and finishing at Bearsden Asda. It was hard work in the Skechers Resistance Runners. 3.21 miles in 24:44, average pace 7:43/mile, HR 135.

Pace splits (ave. HR): 8:12 (129), 7:44 (136), 7:20 (142), 7:06 (136)
HR zones: 4.6%, 68.3%, 27.2%, 0%, 0%

3.9 miles slow, 8.7 miles steady

Tried out my new Skechers Resistance Runners in the morning, running with Natasha as far as Clyde Place and heading back over the King George V Bridge. 3.91 miles in 32:26, average pace 8:18/mile, HR 130.

Pace splits (ave. HR): 8:36 (120), 8:16 (128), 8:22 (134), 7:57 (139)
HR zones: 9.0%, 82.5%, 8.5%, 0%, 0%

In the afternoon I ran up Maryhill Road, over Roman Road to Bearsden Cross and back down Drymen Road. 8.73 miles in 1:04:51, average pace 7:26/mile, HR 135.

Pace splits (ave. HR): 7:56 (126), 7:25 (132), 7:16 (133), 7:16 (139), 7:18 (142), 7:20 (138), 7:29 (140), 7:29 (135), 7:21 (134)
HR zones: 1.4%, 77.6%, 21.0%, 0%, 0%
Weekly total: 64 miles

3.5 miles slow

Ran a loop of Garrioch Road and Napiershall Street with Natasha. 3.53 miles in 29:45, average pace 8:25/mile, HR 118.

Pace splits (ave. HR): 8:48 (117), 8;14 (117), 8:12 (118), 8:29 (119)
HR zones: 66.3%, 33.7%, 0%, 0%, 0%

2.5 miles easy, 6.1 miles easy

Ran to work in 18:31, average pace 7:32/mile. For a change I ran back home via Harvie Street, Govan Road, the Clyde Tunnel, Dumbarton Road and Kelvingrove Park. This was a real struggle and came out at approximately 6.05 miles, completed in 44:54 for a 7:25/mile average, although it felt a lot slower.

2.5 miles easy, 2.5 miles steady, 6.1 miles hard

Ran to work in 18:36, average pace 7:34/mile, and back home in 17:22, average pace 7:04/mile. The club training session was supposed to be an easy run up Milngavie Road, over Mosshead Road and back down Drymen Road, finishing with a loop of the warm-up trail. The top few packs were combined into one but we noticed John B had broken away after Maryhill Road and with no upcoming races to speak of, four of us set off in pursuit. I fell off the pace on Stockiemuir Avenue on account of heavy legs, but managed to get my act together approaching Bearsden Cross and reached Garscube Estate second behind Matthew. 6.05 miles in 38:15, average pace 6:20/mile, HR 159.

Pace splits (ave. HR): 7:23 (131), 6:18 (155), 6:22 (166), 6:15 (164), 5:43 (169), 5:57 (172)
HR zones: 1.4%, 14.6%, 20.1%, 63.9%, 0%

2.5 miles easy, 2.5 miles steady, 3.4 miles slow

Ran to work in 17:54, average pace 7:17/mile, and back home in 16:47, average pace 6:49/mile. In the evening I ran an easy loop of Shakespeare Street and Napiershall Street in the rain and wind with Natasha. 3.36 miles in 29:23, average pace 8:45/mile, HR 123.

Pace splits (ave. HR): 9:06 (123), 8:49 (123), 8:19 (123), 8:47 (124)
HR zones: 15.9%, 83.8%, 0.3%, 0%, 0%

4.7 miles slow, 7 miles moderate

Went out with Natasha in very windy conditions before lunch for our usual loop of Hyndland Road and Charing Cross, heading home via Maryhill Road for a change to see why it had been closed to traffic. 4.69 miles in 41:00, average pace 8:44/mile, HR 121.

Pace splits (ave. HR): 8:46 (121), 8:52 (124), 8:31 (118), 8:44 (121), 8:48 (119)
Hr zones: 42.2%, 57.8%, 0%, 0%, 0%

In the late afternoon, after the wind had died down, I ran a loop of Garscube Estate, Anniesland Cross and North Woodside Road. 6.95 miles in 45:44, average pace 6:35/mile, HR 149.

Pace splits (ave. HR): 6:55 (135), 6:41 (145), 6:33 (149), 6:44 (148), 6:27 (152), 6:23 (157), 6:22 (158)
HR zones: 1.7%, 9.9%, 84.5%, 3.9%, 0%

Hogmanay Handicap, 4.1 miles easy

This year's Jack Shirley Hogmanay Handicap was run in reasonably dry and slightly windy conditions. Went for the Asics Hyperspeed 4. I had been given an excessively generous handicap and consequently missed my start time, so was set off from scratch with Marc and Marco. I had a few stomach problems but there were no changing facilities so I just had to manage with them. The first half mile along Auchenhowie Road was brutal with each one of us holding the lead (or indeed third-last place) for a while. I went through the first mile somewhere inside 5:20, in second place with Marc gradually pulling away. The early pace didn't seem to do any damage but after struggling up Dowan Road I couldn't pick up the pace at all. Caught up with a few backmarkers just before Baldernock Road and after climbing the next long hill I could hear Marco talking to somebody maybe 20 seconds behind me. At the bottom of the hill, I took the footbridge beside the ford as I knew the Hyperspeed would get soaked otherwise. Finished in 23:45, second fastest time of the day, with both Marco and Paul closing in on the final stretch. Average pace was 5:52/mile for 4.05 miles. Reasonably satisfied to finish inside 24 minutes but I didn't feel like I'd put in as much effort as I could have, just couldn't seem to move any faster.

In the afternoon I went for an easy loop of Garrioch Road, Cleveden Drive and Napiershall Street. 4.07 miles in 30:13, average pace 7:25/mile, HR 140.

Pace splits (ave. HR): 7:39 (134), 7:28 (139), 7:20 (143), 7:13 (142)
HR zones: 2.4%, 46.3%, 51.3%, 0%, 0%