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%