2.7 miles easy

Ran home from work in 19:30 for 2.67 miles, average pace 7:17/mile, HR 133. GPS trail mangled. Heavy legs, sore lower back after Thursday night's club session.

2.7 miles moderate, 5.6 miles moderate

Ran home from work in 17:23 for 2.67 miles, average pace 6:31/mile, HR 148.

Pace splits (ave. HR): 6:50 (136), 6:23 (155), 6:17 (155)
HR zones: 3.5%, 14.4%, 77.9%, 4.3%, 0%

In the evening I went to train with the club for the first time in months. The scheduled session was a loop of Drymen Road, Stockiemuir Avenue and Milngavie Road at a fairly easy pace on account of the upcoming Great Scottish Run. I was still struggling with GPS problems when the fast pack left so had to chase after them without having got a proper signal. The trace consequently needed a lot of repairing later on before I was able to work out the stats. Wore the adiPure Gazelle to assess their suitability over a longer distance at a reasonable pace, and they seemed to be fine. The pace increased gradually as we went on, and I tried to stay in touch when Alastair finally broke away on Milngavie Road, finishing maybe 50m adrift but reasonably encouraged. 5.55 miles in 37:05, average pace 6:41/mile, HR 158.

Pace splits (ave. HR): 7:07 (147), 7:16 (155), 6:42 (157), 6:29 (159), 6:11 (166), 6:02 (174)
HR zones: 0%, 2.2%, 53.2%, 44.6%, 0%

5.8 miles steady

Ran home from work via Lock 27 and the canal as far as Cowcaddens. 5.81 miles in 39:50, average pace 6:51/mile, HR 150.

Pace splits (ave. HR): 7:27 (131), 6:44 (144), 6:44 (157), 6:37 (158), 6:43 (159), 6:54 (158)
HR zones: 3.1%, 14.1%, 68.0%, 14.8%, 0%

2.7 miles steady, 3.7 miles slow

Ran home from work in 18:07 for 2.67 miles, average pace 6:47/mile, HR 143.

Pace splits (ave. HR): 7:14 (131), 6:39 (149), 6:17 (155)
HR zones: 2.9%, 25.6%, 68.6%, 2.9%, 0%

In the evening I ran an easy loop of Grovepark Street, Garrioch Road and Napiershall Street. GPS trail was mangled and required quite a bit of fixing. 3.72 miles in 31:16, average pace 8:24/mile, HR 126.

Pace splits (ave. HR): 8:43 (122), 8:10 (126), 8:13 (130), 8:33 (126)
HR zones: 3.3%, 96.7%, 0%, 0%, 0%

3.3 miles slow

Wanted to use the public holiday to get some decent miles in but on account of hip problems I ended up only running an easy loop of Shakespeare Street and North Woodside Road, although I still expected to be OK again within a couple of days. 3.28 miles in 25:43, average pace 7:51/mile, HR 133.

Pace splits (ave. HR): 8:22 (128), 7:41 (133), 7:28 (135), 7:57 (141)
HR zones: 4.1%, 84.1%, 11.8%, 0%, 0%

8.8 miles easy

Went out in the afternoon for an old loop of Auchinairn via Woodhill Road. Hip was playing up even before I set out and it didn't get any better. 8.79 miles in 1:03:54, average pace 7:16/mile, HR 141.

Pace splits (ave. HR): 8:04 (125), 7:37 (139), 7:14 (142), 7:24 (142), 7:04 (139), 7:20 (142), 7:08 (145), 6:48 (150), 6:38 (151)
HR zones: 2.0%, 30.1%, 67.9%, 0%, 0%
Weekly total: 41 miles

4.7 miles slow

Ran the usual easy loop of Hyndland Road, Dumbarton Road and Charing Cross with Natasha. 4.65 miles in 39:37, average pace 8:31/mile, HR 123.

Pace splits (ave. HR): 9:00 (114), 8:19 (123), 8:16 (123), 8:34 (129), 8:27 (129)
HR zones: 28.2%, 71.8%, 0%, 0%, 0%

2.7 miles steady

Ran home from work in 18:37 for 2.67 miles, average pace 6:59/mile, HR 146.

Pace splits (ave. HR): 7:16 (138), 6:53 (150), 6:41 (151)
HR zones: 3.7%, 18.3%, 75.5%, 2.6%, 0%

2.7 miles steady, 2.5 miles hard

Ran home from work in 18:39 for 2.67 miles, average pace 7:00/mile, HR 143.

Pace splits (ave. HR): 7:11 (140), 6:57 (143), 6:47 (147)
HR zones: 4.3%, 17.2%, 78.6%, 0%, 0%

In the evening I tried out my adiPure Adapt with a short loop of Queen Margaret Drive and North Woodside Road. Started off cautiously but after Firhill Road I decided they were safe enough (if perhaps half a size too big) and picked up the pace, quite dramatically as it turned out, clocking up my first sub-6 miles in training since April. 2.47 miles in 15:04, average pace 6:05/mile, HR 161.

Pace splits (ave. HR): 6:29 (145), 5:48 (171), 5:52 (176)
HR zones: 3.3%, 13.1%, 15.6%, 66.5%, 1.5%

5.8 miles easy

Ran home from work via Lock 27 and the canal as far as Cowcaddens. Absent-mindedly took a slight wrong turn at St George's Road which accounts for the extra distance. 5.84 miles in 43:36, average pace 7:28/mile, HR 147.

Pace splits (ave. HR): 7:47 (140), 7:12 (146), 7:18 (149), 7:22 (148), 7:22 (148), 7:51 (149)
HR zones: 1.8%, 3.6%, 94.6%, 0%, 0%

2.7 miles moderate, 5.2 miles easy

Ran home from work in 17:41 for 2.67 miles, average pace 6:38/mile, HR 146.

Pace splits (ave. HR): 7:04 (136), 6:28 (151), 6:13 (156)
HR zones: 4.1%, 16.7%, 79.2%, 0%, 0%

Dodged the club training session in the evening and ran the usual loop of Garrioch Road, Kirklee Road and Anniesland Cross. 5.22 miles in 39:29, average pace 7:34/mile, HR 141. Ran a 0.2-mile warm-down afterwards.

Pace splits (ave. HR): 8:00 (132), 7:29 (139), 7:20 (141), 7:22 (144), 7:30 (148), 8:09 (147)
HR zones: 1.3%, 42.4%, 56.4%, 0%, 0%

2.7 miles moderate, 3.6 miles tempo

Ran home from work in 17:47 for 2.67 miles, average pace 6:40/mile, HR 146.

Pace splits (ave. HR): 7:01 (137), 6:32 (151), 6:22 (155)
HR zones: 3.5%, 16.3%, 80.2%, 0%, 0%

In the evening I ran the same loop of Mosshead Road, Drymen Road and West Chapelton Crescent as a couple of weeks ago. Wore my new adiPure Gazelle and took it easy until I reached Drymen Road and suddenly felt like going for it. 3.62 miles in 25:58, average pace 7:10/mile, HR 143.

Pace splits (ave. HR): 8:00 (129), 7:45 (144), 6:26 (147), 6:06 (162)
HR zones: 4.4%, 36.6%, 48.8%, 10.1%, 0%

3.4 miles easy

Ran an easy loop of Shakespeare Street and Napiershall Street. 3.36 miles in 25:09, average pace 7:30/mile, HR 130.

Pace splits (ave. HR): 7:48 (126), 7:27 (130), 7:23 (131), 7:04 (136)
HR zones: 4.2%, 91.8%, 4.0%, 0%, 0%
Weekly total: 34 miles

Parkrun 5K

I thought I had just about got through my injury enough to try a race of some sort, and decided a Parkrun would be ideal. There was no event in Hyde Park so the best bet seemed to be Wimbledon Common. I had aching hips from several days spent walking around London, and the hot weather didn't help either, so the best I could hope for was to finish inside 18 minutes, although I hadn't actually run a sub-6 minute mile since May. Despite some showers towards the end of the week it was dry enough to go with the Asics Hyperspeed 5. While considering my position with respect to running for a club, I wore my Marathon Maniacs vest and had switched my affiliation to Unattached on the Parkrun web site the night before. The start was quite a trek from Southfields and I wasn't exactly sure where to go once we got to Wimbledon Common, but other runners were arriving, some in Parkrun t-shirts, so we just followed them.

After the announcements and distribution of t-shirts to runners who had reached particular milestones, we walked down to the start en masse and turned around. I got up near the front and overheard somebody mention he was looking for "an easy 18," so staying in touch looked like my best pacing option in the absence of a Garmin or any kilometre markers. After a cautious start I found myself about 20th, but the injury wasn't causing me any problems. The surface was mostly gravel paths or trails and was slightly uneven in places where mud had dried. The course was marked with white arrows sprayed on the ground but I doubted how well I would have been able to follow them if I'd been in the lead or unable to see anyone ahead of me. I gradually started to pick people off and my halfway split was read out as 8:54. I wasn't struggling at that pace but didn't know if I could sustain it to the end and thought I might just slip outside 18 minutes. On the second lap I continued to make up the odd place, alternating between finding the going tough and feeling like I could certainly pick it up a bit. There was the occasional back marker to lap, but this was far less of a problem than in Glasgow. The finish came into view with sub-18 still on the cards, and I crossed the line in 8th place in 17:53, meaning I had run reasonably consistent splits, and I didn't appear to have done myself any damage. Average pace was 5:45/mile, time was probably a PW but I was quite happy with it. Somebody asked me about my Marathon Maniacs vest and turned out to be a member of the 100 Marathons Club. Afterwards, Natasha and I got some snacks at the Windmill Tearooms before heading back down to the station.

3.2 miles slow

Went out before breakfast to Hyde Park with Natasha to run a loop of the Serpentine. The path was closed where the finish of the Olympic Triathlon had been, so we had to take a detour. 3.15 miles in 27:20, average pace 8:40/mile.

Pace splits: 8:44, 8:42, 8:32, 8:59

3.8 miles slow

Went out before breakfast for a run more or less around the edge of Hyde Park with Natasha. Forgot to put battery in HR strap. 3.83 miles in 32:51, average pace 8:34/mile.

Pace splits: 8:43, 8:19, 8:34, 8:42

3.1 miles slow, 7 miles steady

Went out before breakfast for the same route as yesterday morning. GPS trail was irrevocably mangled so splits are just an average. 3.05 miles in 25:17, average pace 8:17/mile, HR 124. HR percentages mysteriously came out exactly the same as on Monday.

Pace splits (ave. HR): 8:17 (120), 8:17 (128), 8:17 (133)
HR zones: 11.8%, 86.4%, 1.8%, 0%, 0%

In the afternoon I ran the usual loop of Garscube Estate, Anniesland Cross and North Woodside Road. 6.95 miles in 47:54, average pace 6:53/mile, HR 150.

Pace splits (ave. HR): 7:21 (133), 6:51 (148), 6:45 (151), 6:58 (153), 6:47 (155), 6:51 (157), 6:41 (158)
HR zones: 1.5%, 8.7%, 80.8%, 9.0%, 0%

3.1 miles slow, 7.4 miles steady

Ran an easy loop of Queen Margaret Drive, Great Western Road and St George's Road in the morning, starting and finishing via Grovepark Street. 3.05 miles in 24:51, average pace 8:09/mile, HR 127.

Pace splits (ave. HR): 8:33 (123), 7:57 (126), 7:32 (132)
HR zones: 11.8%, 86.4%, 1.8%, 0%, 0%

In the afternoon I ran out to Queen's Park via Kilbirnie Street and Pollokshaws Road, and back the same way. 7.39 miles in 54:38, average pace 7:24/mile, HR 147.

Pace splits (ave. HR): 8:09 (125), 7:18 (148), 7:32 (154), 7:06 (145), 6:51 (152), 7:20 (149), 7:29 (153), 7:26 (159)
HR zones: 2.8%, 19.0%, 70.0%, 8.2%, 0%

6.5 miles slow

Went out with Natasha before lunch for a run along Great Western Road to Anniesland Cross, then down Crow Road to Partick, and back home via Kelvingrove Park, Kelvin Way, Gibson Street and Woodlands Drive. 6.48 miles in 56:51, average pace 8:46/mile, HR 121.

Pace splits (ave. HR): 8:56 (116), 8:18 (119), 8:32 (123), 8:29 (122), 8:55 (122), 9:26 (122), 8:52 (122)
HR zones: 37.4%, 62.6%, 0%, 0%, 0%
Weekly total: 39 miles

4.7 miles slow

Went out in the morning for the usual easy loop of Hyndland Road and Charing Cross with Natasha. 4.65 miles in 38:58, average pace 8:23/mile, HR 124.

Pace splits (ave. HR): 8:48 (117), 8:15 (126), 8:01 (122), 8:25 (127), 8:28 (127)
HR zones: 24.0%, 76.0%, 0%, 0%, 0%

2.7 miles moderate

Ran home from work in 17:28 for 2.66 miles, average pace 6:34/mile, HR 151.

Pace splits (ave. HR): 6:49 (141), 6:31 (157), 6:17 (160)
HR zones: 2.9%, 5.9%, 72.7%, 18.5%, 0%

2.7 miles moderate, 2.8 miles slow

Ran home from work in 17:59 for 2.67 miles, average pace 6:44/mile, HR 147.

Pace splits (ave. HR): 7:12 (136), 6:35 (152), 6:15 (158)
HR zones: 3.6%, 18.5%, 67.7%, 10.1%, 0%

In the evening I dodged a club cross-country race and ran an easy loop of Milngavie Road, West Chapelton Avenue and Canniesburn Toll. 2.83 miles in 23:09, average pace 8:12/mile, HR 137.

Pace splits (ave. HR): 8:25 (133), 7:59 (137), 8:11 (141)
HR zones: 1.4%, 61.0%, 37.7%, 0%, 0%

5.8 miles steady

Ran home from work via Lock 27 and the canal as far as Cowcaddens. 5.80 miles in 41:57, average pace 7:14/mile, HR 149.

Pace splits (ave. HR): 7:41 (133), 7:03 (142), 7:10 (150), 7:04 (155), 7:01 (156), 7:27 (158)
HR zones: 2.7%, 12.1%, 81.3%, 3.9%, 0%

2.7 miles steady, 5.2 miles easy

Ran home from work in 18:06 for 2.66 miles, average pace 6:48/mile, HR 148.

Pace splits (ave. HR): 7:07 (139), 6:43 (154), 6:27 (156)
HR zones: 2.1%, 8.7%, 83.3%, 5.8%, 0%

In the evening I dodged the club's training session and ran the usual easy loop of Garrioch Road, Kirklee Road and Anniesland Cross. 5.22 miles in 40:14, average pace 7:43/mile, HR 142.

Pace splits (ave. HR): 8:15 (135), 7:38 (139), 7:31 (142), 7:31 (146), 7:42 (147), 7:32 (147)
HR zones: 1.0%, 29.7%, 69.3%, 0%, 0%

2.7 miles steady, 3.6 miles easy

Ran home from work in 18:53 for 2.67 miles, average pace 7:05/mile. Forgot HR strap.

Pace splits: 7:25, 6:52, 6:53

In the evening I ran the same loop of Mosshead Road, Drymen Road and West Chapelton Crescent as last week, mostly as a test of the hamstring. Seemed to get through it OK. 3.62 miles in 27:57, average pace 7:43/mile, HR 140.

Pace splits (ave. HR): 7:54 (132), 7:59 (147), 7:18 (140), 7:40 (141)
HR zones: 3.1%, 46.7%, 48.8%, 1.4%, 0%

7.7 miles slow

Seemed to have come through Saturday's run OK so I went on a longer run with Natasha, up Maryhill Road to Canniesburn Toll, down Switchback Road and Bearsden Road to Anniesland Cross, and home via Napiershall Street. I had some trouble with Endomondo and my phone, and the GPS trail didn't actually start recording until Bearsden Road, so I don't have accurate stats for the first 5 miles. 7.70 miles in 1:04:53, average pace 8:26/mile, HR 131.

Pace splits (ave. HR): 8:23 (130), 8:23 (130), 8:23 (130), 8:23 (130), 8:23 (130), 8:42 (132), 8:05 (134), 8:41 (133)
HR zones: 5.2%, 94.8%, 0%, 0%, 0%
Weekly total: 18 miles

4.5 miles slow

After walking around with mild pain on Tuesday and Wednesday I decided on Saturday that I had probably recovered enough from the hamstring strain to go out for a few easy miles. Ran a loop of Kelvingrove Park, Yorkhill and Anderston with Natasha. 4.45 miles in 37:58, average pace 8:32/mile, HR 134.

Pace splits (ave. HR): 8:25 (123), 8:28 (131), 8:06 (138), 9:04 (141), 8:37 (138)
HR zones: 2.8%, 78.1%, 19.1%, 0%, 0%