4.2 miles slow

Went out in the morning with Natasha for a run up Baird's Brae to avoid flooding on Possil Road, along Keppochhill Road, up Carlisle Street, back along Hawthorn Street, through Ruchill Park to avoid what I expected would be more flooding at the bottom of Bilsland Drive, and home via Grovepark Street. 4.21 miles in 36:17, average pace 8:37/mile, HR 124.

Pace splits (ave. HR): 9:01 (120), 8:15 (122), 8:13 (125), 8:52 (129), 9:16 (123)
HR zones: 23.4%, 74.7%, 1.9%, 0%, 0%
Weekly total: 28 miles

George Cummings relay

I was put on the first leg for a fairly strong Vets' team. Wore the adiPure Adapt as I thought they might just about be OK for a short race, and they were certainly attracting some attention at the start. I was just behind Ben for the early part of the race but he started to get away as we approached the first mile point, which I went through in about 5:10, with a surprisingly high number of runners in front of me. The soles of my feet seemed to be getting increasingly warm, especially after every corner, and there were definitely some blisters coming on. I made up some places on the final climb but by now I was running with my toes clenched to protect my feet and couldn't put in much of a finishing kick. Finished in 14:33 which was 17 seconds up on last year (although 7 seconds down on 2010). We won the Vets' team prize and I was joint third fastest of all Garscube participants on the day.

2.7 miles moderate

Ran home from work in 17:18 for 2.67 miles, average pace 6:29/mile, HR 148. Decided against going to the club session in the evening in order to ease off before Saturday's race.

Pace splits (ave. HR): 6:40 (141), 6:33 (148), 6:08 (159)
HR zones: 1.9%, 5.6%, 81.2%, 11.3%, 0%

5.8 miles moderate

Ran home from work via Lock 27 and the canal as far as Cowcaddens. 5.83 miles in 39:00, average pace 6:41/mile, HR 155. Picked it up in the last mile or so along the canal while I was overtaking somebody.

Pace splits (ave. HR): 7:17 (148), 6:47 (146), 6:41 (155), 6:25 (160), 6:13 (166), 6:44 (161)
HR zones: 0.8%, 1.6%, 67.6%, 30.0%, 0%

2.7 miles moderate, 4.7 miles slow

Ran home from work in 18:01 for 2.67 miles, average pace 6:44/mile, HR 146.

Pace splits (ave. HR): 6:58 (138), 6:45 (150), 6:23 (153)
HR zones: 2.9%, 17.7%, 79.5%, 0%, 0%

In the evening Natasha and I dodged the club track session and ran our usual loop of Great Western Road, Hyndland Road and Charing Cross. 4.65 miles in 40:46, average pace 8:46/mile, HR 124.

Pace splits (ave. HR): 8:52 (120), 8:26 (126), 8:44 (122), 8:59 (126), 8:50 (128)
HR zones: 18.7%, 81.3%, 0%, 0%, 0%

2.7 miles easy, 2.5 miles easy

Ran home from work in 18:33 for 2.67 miles, average pace 6:58/mile, HR 147.

Pace splits (ave. HR): 7:18 (145), 6:40 (148), 6:53 (151)
HR zones: 0.7%, 9.6%, 89.7%, 0%, 0%

In the evening I ran down Milngavie Road and Maryhill Road to the main entrance to Garscube Estate, over the bridge and along the footpath in the dark to the side entrance, which turned out to be locked, so I had to climb over the wall before heading back up Milngavie Road. 2.51 miles in 17:25, average pace 6:57/mile, HR 141.

Pace splits (ave. HR): 7:26 (132), 6:33 (144), 6:48 (154)
HR zones: 5.4%, 26.8%, 67.8%, 0%, 0%

6.9 miles slow

Went out in the morning with Natasha for my old loop of Garscube Estate, Anniesland Cross and North Woodside Road. 6.93 miles in 59:34, average pace 8:36/mile, HR 124.

Pace splits (ave. HR): 8:42 (122), 8:28 (123), 8:20 (123), 8:48 (125), 8:25 (125), 8:42 (125), 8:45 (123)
HR zones: 19.9%, 80.1%, 0%, 0%, 0%
Weekly total: 43 miles

4.5 miles slow

Went out in the morning with Natasha for our usual loop of Kelvingrove Park, Yorkhill, Anderston and St George's Road. 4.45 miles in 37:48, average pace 8:30/mile, HR 127.

Pace splits (ave. HR): 8:32 (118), 8:37 (125), 8:19 (125), 8:37 (134), 8:20 (135)
HR zones: 9.6%, 89.4%, 1.0%, 0%, 0%

2.7 miles hard

Ran home from work in a new PB of 16:34 for 2.67 miles, average pace 6:12/mile, HR 155. Wore the adiPure Adapt. Also had a heavier backpack than usual as I was bringing home the Saucony Hattori I had worn to work in the morning as the Adapt were too conspicuous.

Pace splits (ave. HR): 6:36 (145), 6:07 (158), 5:42 (165)
HR zones: 1.7%, 6.4%, 55.8%, 36.0%, 0%

2.7 miles moderate, 7.8 miles tempo

Ran home from work in 17:58 for 2.67 miles, average pace 6:44/mile, HR 144.

Pace splits (ave. HR): 7:00 (137), 6:42 (147), 6:23 (150)
HR zones: 2.4%, 20.6%, 77.0%, 0%, 0%

In the evening I went along to the club training session which was a tempo run through Drumchapel and Knightswood. Wore the adiPure Gazelle. We left Garscube Estate via the top gate and headed down Maxwell Avenue, gradually picking up the pace along Canniesburn Road and Drumchapel Road. The fast pack fragmented before we crossed Great Western Road and Alex broke away along Alderman Road. I was about 50m back for a mile or so but was starting to make up some ground when the tempo section came to an end at Anniesland Road, and not at Anniesland Cross as I had expected. 5.80 miles in 38:08, average pace 6:34/mile, HR 159. Jogged exactly 2 miles back to Garscube Estate at 8:17/mile pace.

Pace splits (ave. HR): 7:49 (138), 7:04 (149), 6:28 (159), 5:56 (167), 5:54 (177), 6:10 (179)
HR zones: 1.0%, 8.5%, 37.9%, 50.5%, 2.1%

5.8 miles steady

Ran home from work via Lock 27 and the canal as far as Cowcaddens. 5.82 miles in 40:55, average pace 7:02/mile, HR 148.

Pace splits (ave. HR): 7:37 (132), 6:49 (145), 7:01 (151), 6:53 (153), 6:56 (154), 6:54 (155)
HR zones: 2.1%, 11.1%, 84.3%, 2.5%, 0%

2.7 miles hard, 5.2 miles slow

Ran home from work in 17:05 for 2.67 miles, average pace 6:24/mile, HR 149.

Pace splits (ave. HR): 6:47 (139), 6:16 (154), 6:03 (157)
HR zones: 2.9%, 12.6%, 80.0%, 4.5%, 0%

In the evening I ran a loop of Maryhill Road, Dorchester Avenue and Napiershall Street with Natasha, following the canal from Maryhill Locks to Cleveden Road. 5.24 miles in 44:01, average pace 8:24/mile, HR 128.

Pace splits (ave. HR): 8:55 (122), 8:14 (127), 8:27 (128), 8:15 (132), 8:03 (130), 8:40 (134)
HR zones: 6.9%, 92.0%, 1.1%, 0%, 0%

2.7 miles moderate, 2.5 miles slow

Ran home from work in 17:58 for 2.67 miles, average pace 6:44/mile, HR 145.

Pace splits (ave. HR): 7:03 (137), 6:36 (149), 6:28 (154)
HR zones: 3.1%, 12.8%, 79.7%, 4.5%, 0%

In the evening I ran the usual loop of Manse Road and Canniesburn Toll at an easy pace. Didn't get a GPS signal until the last half mile so no splits. 2.49 miles in 20:06, average pace 8:04/mile, HR 132.

HR zones: 7.2%, 76.0%, 16.7%, 0%, 0%

4.5 miles slow, 3.7 miles easy

Went out in the morning with Natasha for our usual loop of Kelvingrove Park, Yorkhill, Finnieston and St George's Road. 4.45 miles in 38:23, average pace 8:37/mile, HR 121.

Pace splits (ave. HR): 8:36 (118), 8:58 (120), 8:20 (122), 8:45 (123), 8:16 (127)
HR zones: 36.7%, 63.3%, 0%, 0%, 0%

In the afternoon I ran an easy loop of Grovepark Street, Garrioch Road and Napiershall Street. 3.72 miles in 28:10, average pace 7:34/mile, HR 131.

Pace splits (ave. HR): 8:06 (121), 7:35 (131), 7:10 (139), 7:22 (133)
HR zones: 8.3%, 71.5%, 20.2%, 0%, 0%
Weekly total: 30 miles

Parkrun 5K

I felt like I was getting back to race fitness and thought I should try a Parkrun to put a stake in the ground for the upcoming relays. Glasgow was cancelled on account of an event in Pollok Park, so I went for Strathclyde, where I expected numbers to be increased further due to the participation of Ron Hill. I traced out the course beforehand on gmap-pedometer and tried to memorise the kilometre points in case they were unmarked. There was no obvious landmark at 1K but 100m further on was a small bridge, so I made a mental note of that instead.

Conditions were pretty decent after rain earlier in the week so I went for the adiPure Gazelle and lined up on the front row with Charlie Thomson and some other Cambuslang Harriers. We set off at a fast but comfortable pace, and I was 4th or 5th for the first 500m or so. I looked at my watch with the bridge about 200m down the path and noticed it said 2:48, and having clean forgotten that the bridge represented 1.1K rather than 1K, I thought I'd better pick it up a bit, dismissing the 1K marker I passed about 100m later as being incorrectly placed. I moved into the lead soon after the bridge and held this position until shortly after the path deviated from the lochside when Charlie overtook me. When I saw the next kilometre marker exactly where I'd expected the 2K point to be, I realised my mistake with the first marker, and hoped going too fast early on wouldn't damage my chances of a sub-17 finish. I was still on course after 3K and it was a question of staying inside 3:30/K for the remainder. Starting to tire, I was overtaken again before 4K, but held it together enough to finish 3rd in 16:48. This was an average pace of 5:24/mile and over a minute faster than my previous 5K in Wimbledon 4 weeks previously. Jogged about 1.5 miles afterwards to warm down.

2.7 miles easy

Ran home from work in 18:09 for 2.67 miles, average pace 6:48/mile, HR 142.

Pace splits (ave. HR): 7:09 (133), 6:44 (146), 6:25 (151)
HR zones: 3.5%, 27.3%, 69.2%, 0%, 0%

5.8 miles easy

Ran home from work via Lock 27 and the canal as far as Cowcaddens. 5.82 miles in 39:31, average pace 6:48/mile, HR 152.

Pace splits (ave. HR): 7:32 (131), 6:34 (146), 6:39 (156), 6:37 (159), 6:36 (161), 6:47 (164)
HR zones: 2.7%, 14.6%, 54.3%, 28.4%, 0%

2.7 miles moderate, 3.8 miles slow

Ran home from work in 17:27 for 2.67 miles, average pace 6:32/mile, HR 141. GPS trail needed some repairing but mile splits were still mangled.

HR zones: 4.0%, 26.8%, 69.1%, 0%, 0%

In the evening I ran an easy loop of Cowal Road, Dorchester Avenue and Anniesland Cross. Natasha couldn't find the club hill rep session and joined me near Maryhill Station. 3.77 miles in 33:12, average pace 8:48/mile, HR 123.

Pace splits (ave. HR): 8:27 (124), 9:00 (117), 9:03 (122), 8:42 (129)
HR zones: 37.4%, 61.4%, 1.1%, 0%, 0%

2.7 miles moderate

Ran home from work in 17:30 for 2.67 miles, average pace 6:34/mile, HR 143. Hip was dubious so I didn't go back out again in the evening.

Pace splits (ave. HR): 6:59 (132), 6:21 (149), 6:16 (154)
HR zones: 5.2%, 20.3%, 72.0%, 2.5%, 0%

6.5 miles slow

Went out in the morning with Natasha for a longer run along Great Western Road to Anniesland Cross, down Crow Road to Dumbarton Road and back through Kelvingrove Park, although the path under Eldon Street was closed so we had to take a detour up Park Road. 6.47 miles in 55:18, average pace 8:33/mile, HR 120.

Pace splits (ave. HR): 8:07 (125), 8:34 (120), 8:20 (122), 8:29 (118), 8:43 (117), 8:50 (118), 9:04 (117)
HR zones: 53.5%, 45.8%, 0.7%, 0%, 0%
Weekly total: 43 miles

4.7 miles slow

Went out in the morning with Natasha for our usual loop of Hyndland Road and Charing Cross. 4.65 miles in 39:05, average pace 8:24/mile, HR 129.

Pace splits (ave. HR): 8:37 (119), 8:11 (132), 8:24 (129), 8:30 (132), 8:16 (135)
HR zones: 10.1%, 88.3%, 1.7%, 0%, 0%

2.7 miles steady

Ran home from work in 18:03 for 2.67 miles, average pace 6:46/mile, HR 142.

Pace splits (ave. HR): 7:15 (131), 6:41 (147), 6:09 (152)
HR zones: 4.7%, 30.8%, 64.5%, 0%, 0%

2.7 miles steady, 7.1 miles tempo

Ran home from work in 18:09 for 2.68 miles, average pace 6:47/mile, HR 142.

Pace splits (ave. HR): 7:05 (134), 6:46 (144), 6:20 (152)
HR zones: 3.7%, 27.1%, 65.9%, 3.3%, 0%

Went along to the club training session again and was just arriving when I saw the fast pack head off towards the Kelvin Walkway. After wrestling with GPS problems for about a minute I gave up and set off in pursuit, finally catching up about a quarter of a mile after Kelvindale Road. We left the walkway at Kelvin Drive, where the tempo section was probably supposed to begin, and headed down Byres Road. The route took us along Highburgh Road and down Clarence Drive, and by the time we reached Crow Road the pack had fragmented. I was getting on fine in the adiPure Gazelle and managed to stay on the pace. We turned onto Woodend Drive, then Chamberlain Road, and finished the tempo section at Anniesland Cross, taking it a bit easier on our way back to Garscube Estate. 7.08 miles in 47:04, average pace 6:39/mile, HR 162. I did just about manage to repair the GPS trail from the small amount of data that was recorded.

Pace splits (ave. HR): 6:48 (145), 6:56 (166), 6:28 (156), 6:38 (157), 6:18 (167), 6:14 (176), 6:53 (165)
HR zones: 0.7%, 1.9%, 44.6%, 52.7%, 0%

5.8 miles steady

Ran home from work via Lock 27 and the canal as far as Cowcaddens. 5.82 miles in 40:14, average pace 6:55/mile, HR 146.

Pace splits (ave. HR): 7:35 (137), 6:43 (142), 6:46 (149), 6:49 (150), 6:39 (151), 6:56 (151)
HR zones: 1.9%, 14.7%, 83.5%, 0%, 0%

2.7 miles hard, 5.6 miles easy

Ran home from work in 16:52 for 2.67 miles, average pace 6:20/mile, HR 150.

Pace splits (ave. HR): 6:52 (136), 6:02 (156), 5:58 (166)
HR zones: 4.6%, 16.1%, 36.1%, 43.2%, 0%

In the evening I dodged the club session and ran an easy loop of Queen Margaret Drive and Anniesland Cross. 5.61 miles in 42:42, average pace 7:37/mile, HR 142. Jogged 0.5 miles round the car park afterwards to warm down.

Pace splits (ave. HR): 7:54 (137), 7:24 (143), 7:34 (141), 7:32 (142), 7:52 (146), 7:17 (144)
HR zones: 1.4%, 27.2%, 71.5%, 0%, 0%

2.7 miles steady, 2.5 miles slow

Had a very sore lower back when I woke up but I recovered just about well enough during the day that I was able to run home from work. Forgot HR strap. 2.67 miles in 19:04, average pace 7:09/mile.

Pace splits: 7:41, 6:56, 6:39

In the evening I ran an easy loop of Manse Road and Canniesburn Toll from Bearsden Asda. 2.48 miles in 20:15, average pace 8:10/mile, HR 127.

Pace splits (ave. HR): 8:40 (123), 7:47 (128), 7:55 (135)
HR zones: 11.8%, 86.8%, 1.4%, 0%, 0%

2.7 miles slow, 6.9 miles steady

Went out in the morning for an easy loop of Grovepark Street, Queen Margaret Drive and Napiershall Street. Felt a bit better so wore the Skechers Resistance Runners. 2.71 miles in 21:25, average pace 7:55/mile, HR 137.

Pace splits (ave. HR): 8:17 (132), 7:38 (140), 7:47 (142)
HR zones: 3.7%, 55.3%, 41.1%, 0%, 0%

In the afternoon I ran the usual loop of Garscube Estate and North Woodside Road. 6.94 miles in 49:10, average pace 7:05/mile, HR 145.

Pace splits (ave. HR): 7:42 (129), 7:03 (142), 6:48 (145), 7:06 (150), 6:57 (149), 6:51 (152), 7:09 (150)
HR zones: 2.1%, 17.3%, 80.5%, 0%, 0%
Weekly total: 40 miles

3.8 miles slow

Ran an easy loop of Grovepark Street, Ruchill Park, Garrioch Road and North Woodside Road. 3.79 miles in 30:15, average pace 7:59/mile, HR 134.

Pace splits (ave. HR): 8:35 (130), 8:01 (129), 7:38 (142), 7:37 (137)
HR zones: 4.9%, 66.9%, 28.2%, 0%, 0%