National Road Relay Championships, 3.4 miles easy

I knew well in advance that we weren't going to have our strongest possible team out, but the stakes turned out to even lower than I had anticipated as we were unable to muster a complete team. I was sent out on the 4th leg and had the modest goal of improving on last year's time, which wasn't going to be difficult as long as I didn't take a wrong turn. Didn't bother with more than a few strides as a warm-up. The mile markers helpfully showed the number of miles to go, so I calculated a worst-case scenario at each marker by estimating that if I turned out to have set out much too fast and blew up, I could still manage 6-minute miles.

At 5 miles to go I was confident of finishing inside 35 minutes, and with 4 to go it was looking good for sub-34, although it was around then that I felt like I was struggling slightly as I reached what was probably the highest point on the undulating course. At 3 miles to go, a comfortably sub-34 finish was virtually guaranteed and I felt like there was still plenty in the tank. What with making up the odd place I managed to miss the next mile marker, but with 1 mile left I saw that even sub-33 was a distinct possibility, as I chased down runners from VPCoG and Bellahouston Harriers, although I didn't quite manage to catch the latter. My finishing time for the 5.85 miles was 32:19, easily surpassing my long-leg best from 2003 of 34:04, although I may have been carrying an injury then. Average pace was 5:31/mile. Jogged a 1K warm-down afterwards.

Later on I ran an easy loop of Shakespeare Street and Napiershall Street. 3.37 miles in 25:56, average pace 7:42/mile, HR 142.

Pace splits (ave. HR): 8:02 (135), 7:35 (143), 7:28 (145), 7:41 (148)
HR zones: 2.0%, 24.7%, 73.3%, 0%, 0%

2x2.5 miles moderate, 5.7 miles tempo

Ran to work in 16:35, average pace 6:44/mile, and back home in 16:10, average pace 6:34/mile. The club session in the evening was a run along the warm-up trail, down the cyclepath and up Dalsholm Road, then onto the canal for a 5K tempo section which took us down to Blairdardie, over the bridge and back along Almond Road, crossing the bridge at Westerton to finish. With Saturday's race in mind, I dropped back after the first sub-6 mile. 4.27 miles in 28:17, average pace 6:38/mile, HR 148.

Pace splits (ave. HR): 7:59 (127), 6:25 (145), 5:45 (165), 6:17 (159), 6:58 (158)
HR zones: 3.2%, 32.2%, 35.2%, 29.3%, 0%

Afterwards we regrouped on the canal and ran back to Garscube Estate via Old Farm Road. 1.41 miles in 10:39, average pace 7:33/mile, HR 141.

Pace splits (ave. HR): 7:39 (143), 7:19 (136)
HR zones: 0%, 47.6%, 52.4%, 0%, 0%

2x2.5 miles moderate, 4.2 miles easy

Ran to work in 16:29, average pace 6:42/mile, and back home in 16:07, average pace 6:33/mile. In the evening I ran an easy loop of Shakespeare Street, Winton Drive and Napiershall Street. Wore the Skechers Resistance Runners. 4.18 miles in 31:00, average pace 7:25/mile, HR 137.

Pace splits (ave. HR): 7:51 (130), 7:12 (136), 7:24 (142), 7:14 (139), 7:17 (143)
HR zones: 1.9%, 65.3%, 32.8%, 0%, 0%

2x2.5 miles moderate, 5K hard

Ran to work in a new running-to-work PB of 16:23, average pace 6:40/mile, and back home in 16:30, average pace 6:42/mile. The club session in the evening was a 5K timed run. I wasn't originally planning to take it too seriously with a race at the weekend, but we weren't going to have our strongest possible team out so I decided I would see how I felt on the night and took along the Asics Hyperspeed, targetting a comfortable sub-18 finish, although my feet were still feeling beaten up after Sunday. After a 0.59-mile warm-up, the run started behind the pavilion and was basically a single lap of the Nigel Barge route with an anticlockwise finish around the warm-up trail. I made the most of the downhill section at the start and was well clear of the field by the time I had to stop and open the top gate. The second mile seemed slower although turned out to be faster on account of less climbing, and as I headed towards the finish I mustered a sprint of sorts as I saw I had a chance of finishing inside 17 minutes. Time was 16:56, exactly a minute faster than my previous attempt a year before. Distance on the Garmin came out at 3.09 miles for a 5:29/mile average. Afterwards we ran a 0.96-mile warm-down.

Pace splits (ave. HR): 5:35 (164), 5:27 (172), 5:30 (175)
HR zones: 0.6%, 1.0%, 5.5%, 89.3%, 3.6%

2.5 miles steady, 2.5 miles moderate, 2.5 miles easy

Ran to work in 17:32, average pace 7:08/mile, and back home in 16:25, average pace 6:40/mile. In the evening I ran a loop of Manse Road and Canniesburn Toll from Bearsden Asda. Wore the Skechers Resistance Runners. 2.49 miles in 18:52, average pace 7:35/mile, HR 132.

Pace splits (ave. HR): 8:00 (129), 7:16 (132), 7:20 (137)
HR zones: 5.5%, 79.7%, 14.8%, 0%, 0%

6 miles slow, 10.2 miles steady

Ran down North Woodside Road with Natasha to meet Meggan at the Botanic Gardens, then onto the Kelvin Walkway which we followed as far as the hill before Dalsholm Road, then back down the walkway to Kelvinbridge and home. Wore a new pair of Skechers Resistance Runners. 5.96 miles in 55:16, average pace 9:16/mile, HR 114.

Pace splits (ave. HR): 8:10 (124), 10:01 (112), 9:24 (114), 9:11 (116), 9:17 (112), 9:36 (110)
HR zones: 84.0%, 16.0%, 0%, 0%, 0%

In the afternoon I parked at Milngavie Station and ran through the town centre and up the West Highland Way for just over 5 miles, turning round just before Dumgoyach. My average pace dropped significantly as I climbed the hills on the way back but I made up for it in the last few miles. Wore the Merrell Trail Glove which were great for going uphill and when the trail was fairly smooth, but more painful on rockier ground. 10.18 miles in 1:12:26, average pace 7:07/mile, HR 145.

Pace splits (ave. HR): 7:42 (146), 7:20 (149), 7:22 (144), 7:17 (138), 7:11 (141), 7:48 (149), 6:47 (147), 7:07 (144), 6:23 (147), 6:23 (150), 6:10 (151)
HR zones: 1.1%, 12.7%, 84.1%, 2.1%, 0%
Weekly total: 65 miles

6.3 miles slow

Ran down North Woodside Road with Natasha to meet Meggan at the Botanic Gardens, then headed up Kelvin Drive, Garrioch Road and Maryhill Road as far as Garscube Estate, where I turned around and ran home down Maryhill Road. Wore the Skechers Resistance Runners. 6.27 miles in 52:47, average pace 8:25/mile, HR 125.

Pace splits (ave. HR): 8:22 (127), 9:05 (117), 8:47 (121), 8:37 (123), 8:04 (129), 7:48 (134), 7:39 (136)
HR zones: 26.3%, 70.1%, 3.5%, 0%, 0%

2.5 miles steady, 3 miles steady

Ran to work in 16:59, average pace 6:54/mile, and back home via Yorkhill and Kelvin Way in 20:36, average pace 6:52/mile.

2x2.5 miles steady, 6.4 miles hard

Ran to work in 17:32, average pace 7:08/mile, and back home in 17:13, average pace 7:00/mile. The club training session was a 6.4-mile steady run down Cowal Road and Dorchester Avenue, up Bearsden Road and Drymen Road, and down Roman Road and Milngavie Road. Turnout for the fast pack was less than usual so the top packs were combined. The pace increased as we went round and John and I broke away at some point. We posted some decent splits starting at the climb up Switchback Road. I felt like I still had plenty in the tank by the time we got to Milngavie Road and managed to drop below 6-minute miles for the run-in. Wore the adiZero Tempo. 6.36 miles in 40:23, average pace 6:21/mile, HR 164.

Pace splits (ave. HR): 7:24 (156), 6:35 (160), 6:21 (159), 6:06 (167), 6:05 (168), 5:45 (169), 5:51 (175)
HR zones: 0.3%, 0.7%, 26.5%, 72.5%, 0%

2.5 miles steady, 2.5 miles hard, 4.2 miles easy

Ran to work in 17:30, average pace 7:07/mile, and back home in 15:35, average pace 6:20/mile. Wore the Brooks Green Silence. In the evening I ran a loop of Shakespeare Street, Winton Drive and Napiershall Street in the Skechers Resistance Runners. 4.16 miles in 31:34, average pace 7:35/mile, HR 140.

Pace splits (ave. HR): 7:45 (136), 7:26 (140), 7:42 (142), 7:24 (140), 8:03 (140)
HR zones: 1.1%, 51.7%, 47.2%, 0%, 0%

2.5 miles steady, 2.5 miles moderate, short reps

Ran to work in 17:02, average pace 6:55/mile, and back home in 16:05, average pace 6:32/mile. Wore the Lunarglide Shield due to wet conditions. The club training session was at the track and consisted of sets of 200m, 400m and 200m with a 30-second recovery between each, and a walk round the track between sets. We were supposed to do 6 but I arrived late and ran a 0.35-mile warm-up while the others were walking round after the first set. Times were 33, 71, 33; 31, 72, 34; 33, 72, 32; 33, 71, 33; 33, 70, 32. Warm-down was 0.51 miles.

2.5 miles steady, 2.5 miles hard, 3.8 miles easy

Ran to work in 17:40, average pace 7:11/mile, and back home in 15:32, average pace 6:19/mile. In the evening I ran a loop of Stockiemuir Avenue and Manse Road, starting and finishing at Bearsden Asda. Wore the Skechers Resistance Runners. 3.81 miles in 28:37, average pace 7:30/mile, HR 139.

Pace splits (ave. HR): 7:39 (129), 7:53 (141), 7:10 (147), 7:16 (141)
HR zones: 2.2%, 43.5%, 53.6%, 0.7%, 0%

6.1 miles slow, 8.4 miles steady

Went out in the morning with Natasha for a run up Baird's Brae and along the canal to Dorchester Avenue, then back home along Great Western Road and North Woodside Road. 6.08 miles in 50:55, average pace 8:22/mile, HR 121.

Pace splits (ave. HR): 8:47 (118), 8:22 (120), 8:17 (119), 8:35 (117), 8:10 (126), 7:59 (126)
HR zones: 39.2%, 60.8%, 0%, 0%, 0%

In the afternoon I ran a loop of Canniesburn Toll, Anniesland Cross and Cowcaddens. Wore the Newton Distancia. 8.35 miles in 59:38, average pace 7:08/mile. Intended an easy run but picked it up towards the end to finish inside an hour. HR readings mangled.

Pace splits: 7:45, 7:17, 6:52, 7:14, 7:07, 7:11, 6:50, 7:03, 6:38
Weekly total: 53 miles

Dunky Wright 5K, 3.4 miles easy

After some reasonable performance in training I was fairly confident of running a quick 5K. Felt slightly unwell as I arrived at the Playdrome but it wore off as I went to register. It was dry enough for me to wear the Asics Hyperspeed 4. Early pace seemed much too fast and I went reached the first kilometre marker in 3:05, right behind a large pack of runners. They seemed to ease off slightly and I went past on the outside, leaving me behind Russell Whittington. I went through 2K in 6:21 and found the going tough over the next kilometre, reaching 3K in 9:41 without gaining or losing any places as we headed towards Duntocher Road. Heading along the canal towards the finish, I gradually closed down a couple of runners in front of me and overtook them in the last half mile or so. I didn't seem to have much of a sprint finish but was aware of fast finishers behind me and picked it up over the last hundred metres to hold my position. Finished in 20th place overall, 2nd Vet, in a 9-year PB of 16:21, two seconds ahead of Claire Gibson who had outsprinted me last year. My average pace was 5:15/mile, time was 22 seconds up on the same race last year.

Afterwards I went on a warm-down along the canal towards Drumchapel, and on the way back I spotted Lindsay on the other side and headed across the bridge to join him and extend the warm-down, making it 2.95 miles in total.

Later on I went out for an easy loop of Shakespeare Street and Napiershall Street, wearing the Skechers Resistance Runners. 3.38 miles in 25:49, average pace 7:39/mile, HR 145.

Pace splits (ave. HR): 7:57 (140), 7:41 (149), 7:24 (145), 7:25 (147)
HR zones: 2.3%, 11.4%, 86.3%, 0%, 0%

2.5 miles steady, 2.5 miles moderate, 7.3 miles steady

Ran to work in 17:15, average pace 7:01/mile, and back home in 15:56, average pace 6:29/mile. The club training session was a loop of Canniesburn Road, Duntreath Avenue and Alderman Road, with a tempo section between Kinfauns Drive and Anniesland Cross. A few of us were taking it easy on account of Saturday's race so we dropped off the pace after about 3 miles as the rest of the combined fast pack were gradually picking it up. 7.30 miles in 52:08, average pace 7:08/mile, HR 147. Some HR readings look dubious.

Pace splits (ave. HR): 8:10 (120), 7:15 (153), 6:31 (161), 6:32 (153), 6:38 (155), 6:50 (153), 7:55 (141), 7:29 (136)
HR zones: 5.4%, 23.1%, 60.0%, 8.9%, 2.5%

2.5 miles easy, 2.5 miles moderate

Ran to work in 17:17, average pace 7:02/mile, and back home in 16:20, average pace 6:38/mile.

2.5 miles steady, 2.5 miles hard

Ran to work in 17:45, average pace 7:13/mile, and back home in a new PB of 15:28, average pace 6:17/mile.

2x2.5 miles steady, 2.5 miles slow

Ran to work in 17:50, average pace 7:15/mile, and back home in 17:00, average pace 6:55/mile. With heavy legs from Sunday's long run and also wanting to start tapering slightly, I ran the shorter loop of Manse Road and Canniesburn Toll from Bearsden Asda, wearing the Skechers Resistance Runners. 2.49 miles in 19:42, average pace 7:56/mile. HR readings mangled again.

Pace splits: 8:22, 7:37, 7:41

3.5 miles slow, 15.3 miles steady

Went out in the morning with Natasha for a loop of Garrioch Road and Napiershall Street. Wore the Skechers Resistance Runners. 3.54 miles in 30:13, average pace 8:32/mile. HR readings somewhat mangled.

Pace splits: 8:47, 8:25, 8:22, 8:35

In the afternoon I dug the Newton Distancia out of the cupboard for a long run, heading across the bridge over the Expressway, straight down West Street, down Nithsdale Drive and Darnley Road, along Moss-Side Road and down Kilmarnock Road to Eastwood Toll, along Rouken Glen Road to Spiersbridge Roundabout, back through Thornliebank and up Pollokshaws Road to Shawlands Cross, then home by the reverse of the outbound route. 15.25 miles in 1:46:04, average pace 6:57/mile, HR 142. Some early HR readings look dubious. Ran the 0.42 miles round the block to warm down afterwards.

Pace splits (ave. HR): 7:29 (125), 6:56 (143), 7:02 (147), 6:59 (140), 7:05 (139), 6:58 (146), 7:02 (144), 6:44 (142), 6:52 (140), 6:48 (141), 6:54 (143), 6:44 (143), 6:42 (144), 6:59 (147), 7:05 (148), 6:50 (150)
HR zones: 1.0%, 29.8%, 69.0%, 0.3%, 0%
Weekly total: 65 miles

4.4 miles slow

In the morning I ran with Natasha down North Street, over the footbridge over the Expressway and as far as Clyde Place before heading back on my own over the King George V Bridge and back over the footbridge. 4.44 miles in 36:53, average pace 8:19/mile, HR 128.

Pace splits (ave. HR): 8:28 (122), 8:26 (123), 8:29 (127), 8:07 (137), 7:46 (140)
HR zones: 11.0%, 81.2%, 7.9%, 0%, 0%

2.5 miles steady, 2.5 miles moderate

Ran to work in 17:49, average pace 7:15/mile, and back home in 16:02, average pace 6:31/mile.

2.5 miles steady, 2.5 miles moderate, 6.6 miles tempo

Ran to work in 17:49, average pace 7:15/mile, and back home in 16:36, average pace 6:45/mile. Wore the Brooks Green Silence. The club training session was a 6.6-mile loop of the West End with a tempo section from the top of Queen Margaret Drive, along Great Western Road and Hyndland Road, down Clarence Drive and along Crow Road to Anniesland Cross. I felt in reasonable shape to have a proper go at it and managed to break away from the pack as we approached Clarence Drive. I was second to arrive at Anniesland Cross behind Ben.

2.00 miles in 14:44, average pace 7:21/mile, HR 139
Pace splits (ave. HR): 7:46 (128), 6:56 (150)
HR zones: 7.9%, 37.7%, 51.0%, 3.4%, 0%

3.26 miles in 18:26, average pace 5:39/mile, HR 177
Pace splits (ave. HR): 5:45 (168), 5:35 (178), 5:39 (184), 5:38 (182)
HR zones: 0%, 0%, 3.8%, 59.4%, 36.8%

Warm-down was 1.36 miles.

2x2.5 miles steady, 3.4 miles easy

Ran to work in 17:47, average pace 7:14/mile, and back home in 16:52, average pace 6:51/mile. Wore the Lunarglide Shield due to wet conditions. In the evening I ran an easy loop of Shakespeare Street and North Woodside Road. Wore the Skechers Resistance Runners and managed some OK splits. 3.35 miles in 24:27, average pace 7:18/mile, HR 141.

Pace splits (ave. HR): 7:40 (134), 7:11 (141), 7:06 (148), 7:09 (144)
HR zones: 2.1%, 34.5%, 62.6%, 0.7%, 0%

2.5 miles easy, 2.5 miles hard, medium reps

Ran to work in 17:46, average pace 7:13/mile, and back home in a new PB of 15:41, average pace 6:23/mile. The club session was 400m reps on the other side of Maryhill Road, starting at the roundabout and following the road round to the car park. Wore the Brooks Green Silence. After a 0.15-mile warm-up I ran 1:19, 1:18, 1:19, 1:18, 1:17, 1:17, 1:16, 1:18, 1:16, 1:13. Most of the reps came out as 0.26 miles. Max HR was recorded as 188, but that seems unlikely and 174 looks more accurate. Warm-down was 0.49 miles, total mileage for the evening 3.2.

2.5 miles steady, 2.5 miles moderate, 3.5 miles easy

Ran to work in 17:25, average pace 7:05/mile, and back home in 16:26, average pace 6:41/mile. In the evening I didn't feel too great and wasn't going to run at all, but I checked my pulse in the car at Bearsden Asda and it was 56, so I ran a loop of Mosshead Road, Drymen Road and West Chapelton Avenue. Felt much better once I got going, wore the Skechers Resistance Runners. 3.47 miles in 26:11, average pace 7:33/mile, HR 136.

Pace splits (ave. HR): 7:54 (126), 7:51 (137), 7:01 (143), 7:15 (142)
HR zones: 3.7%, 63.6%, 32.7%, 0%, 0%

5.5 miles slow, 10 miles moderate

Went out in the morning with Natasha, heading up Maryhill Road and onto the canal at the fire station, then along Dorchester Avenue, back down Great Western Road and home via Napiershall Street. Wore the Skechers Resistance Runners. 5.49 miles in 45:01, average pace 8:12/mile, HR 125.

Pace splits (ave. HR): 8:37 (123), 8:12 (122), 8:08 (123), 8:14 (126), 7:49 (126), 8:07 (128)
HR zones: 9.8%, 90.2%, 0%, 0%, 0%

In the afternoon I ran up Baird's Brae and followed the canal to Farm Bridge, heading back the same way but joining Maryhill Road at the fire station. Wore the Merrell Trail Glove and concentrated on bringing my average mile pace below 6:45 after the initial climb gave me a relatively slow first mile. 10.03 miles in 1:07:23, average pace 6:43/mile, HR 144.

Pace splits (ave. HR): 7:16 (131), 6:43 (141), 6:42 (142), 6:44 (142), 6:37 (144), 6:34 (150), 6:36 (150), 6:39 (148), 6:43 (150), 6:35 (147)
HR zones: 1.3%, 14.1%, 84.7%, 0%, 0%
Weekly total: 68 miles

5.2 miles hard

Went out on the afternoon for a fast loop of Dorchester Avenue, Great Western Road and North Woodside Road. 5.15 miles in 32:16, average pace 6:16/mile, HR 158.

Pace splits (ave. HR): 6:45 (143), 6:15 (164), 6:28 (158), 6:07 (160), 5:50 (163), 5:35 (169)
HR zones: 1.0%, 5.6%, 47.9%, 45.4%, 0%

2.5 miles easy, 2.5 miles steady, 3.1 miles slow

Ran to work in 17:55, average pace 7:17/mile, and back home in 16:56, average pace 6:53/mile. In the evening I ran a loop of Shakespeare Street, Kelvin Drive and Maryhill Road, wearing the Skechers Resistance Runners. 3.06 miles in 24:21, average pace 7:57/mile, HR 127.

Pace splits (ave. HR): 8:11 (122), 8:02 (125), 7:40 (134)
HR zones: 9.6%, 89.5%, 1.0%, 0%, 0%

2.5 miles easy, 2.5 miles steady, 2x2 miles hard

Ran to work in 18:12, average pace 7:24/mile, and back home in 16:46, average pace 6:49/mile. As my lower back pain was steadily going away I took part in the club's tempo session, 2 reps of 2 miles around Anniesland Road and Southbrae Drive. The start had been moved back slightly from last time so it did actually come out at 2 miles. I felt like I was understriding a little due to back and hip problems but put in a decent effort, finishing behind Ben and Alistair on the first rep, and possibly losing a second or two right at the end when I got stuck behind one of the other packs on Crow Road. 2.00 miles in 11:23, average pace 5:41/mile, HR 169.

Pace splits (ave. HR): 5:40 (167), 5:43 (171)
HR zones: 0.7%, 0.6%, 0.6%, 98.1%, 0%

On the second rep I had warmed up a bit and set off faster, slowing down along Southbrae Drive as I ran into a slight headwind, and finishing behind Ben. 2.01 miles in 11:20, average pace 5:39/mile, HR 173. Times were somewhat down on the last time we had this particular session, in July.

Pace splits (ave. HR): 5:33 (171), 5:44 (176)
HR zones: 0%, 0.1%, 3.5%, 96.3%, 0%

Warm-up was 1.46 miles, walk/jog recovery between reps 0.31 miles, warm-down 1.77 miles, total distance 7.55 miles.