2.7 miles moderate, 3 miles easy

Ran home from work using my summer route for a change in 17:42 for 2.67 miles, average pace 6:38/mile, HR 141.

Pace splits (ave. HR): 7:04 (130), 6:36 (144), 6:04 (154)
HR zones: 5.4%, 42.8%, 48.2%, 3.6%, 0%

In the afternoon I tried out the Vibram FiveFingers KSO on a longer run around the West End, down Shakespeare Street, up Winton Drive and down Beaconsfield Road. As I headed back along Great Western Road the pain in my right forefoot gradually increased until I had to stop and try to loosen the KSOs in case they were putting too much pressure on my foot. This didn't help, and just before Kirklee Road I stopped my watch. I certainly couldn't run another step and just had to limp home as best I could, through the Botanic Gardens and down the Kelvin Walkway, looking like the worst possible advert for VFFs. Before I stopped I had covered 2.96 miles in 22:41, average pace 7:39/mile, HR 129.

Pace splits (ave. HR): 7:45 (126), 7:06 (131), 8:05 (130)
HR zones: 8.7%, 83.3%, 7.9%, 0%, 0%
Weekly total: 6 miles

Hogmanay Handicap, 3.2 miles slow

My foot pain had disappeared by the morning of the Jack Shirley Hogmanay Handicap so I went with the adiPure Gazelle. It was raining heavily on and off so I sat in the car for as long as possible, and as luck would have it the rain went off, so I arrived at the start perfectly dry. The course had been shortened this year to avoid having to cross Auchenhowie Road. I was off scratch with Alastair, and we set off at a brisk pace, with me eventually leading the way by no more than a couple of metres. I increased my lead slightly going up Dowan Road before pulling away altogether on the first long downhill. I eventually saw some other runners in front but didn't catch anyone until the climb up Baldernock Road. At this point I seemed to be moving quite slowly but I couldn't hear anyone behind me. I had to take the footbridge beside the ford but otherwise there was no problem with surface water, and there was far less flooding further along the road than I had been expecting. I built up some speed on the final steep downhill and as I passed more runners, I had to run on the road to avoid bottlenecks near cars parked on the pavement. There were already about a dozen runners at the finishing line when I arrived. Time was a new course record (for the new course!) of 22:05 for 3.83 miles, average pace 5:46/mile, and not the unlikely 21:12 reported in the Herald the following day.

Pace splits: 5:29, 5:55, 6:16, 5:13

Later on I ran an easy loop of Kilmardinny Avenue, Manse Road and Canniesburn Toll from Bearsden Asda, this time wearing the Lunarglide Shield. 3.23 miles in 26:15, average pace 8:08/mile.

Pace splits: 8:34, 8:09, 7:45, 7:53
Weekly total: 36 miles

2.8 miles moderate

Ran home from work in 17:58 for 2.77 miles, average pace 6:30/mile, HR 154. Right forefoot felt slightly bruised.

Pace splits (ave. HR): 6:45 (145), 6:30 (158), 6:08 (160)
HR zones: 1.5%, 7.3%, 66.1%, 25.0%, 0%  

2.8 miles hard, 3.4 miles steady

Ran home from work in 17:41 for 2.77 miles, average pace 6:23/mile, HR 149.

Pace splits (ave. HR): 6:45 (139), 6:27 (154), 5:49 (158)
HR zones: 2.6%, 12.4%, 80.3%, 4.6%, 0%

In the evening I ran a loop of Shakespeare Street and Napiershall Street wearing the Vibram FiveFingers KSO. 3.36 miles in 23:18, average pace 6:55/mile, HR 145.

Pace splits (ave. HR): 7:15 (140), 6:50 (146), 6:41 (147), 6:57 (150)
HR zones: 1.3%, 14.9%, 83.8%, 0%, 0% 

7 miles moderate

Ran a loop of Garscube Estate, Anniesland Cross and North Woodside Road. The main gate to the sports complex was locked so I had to take a detour via the side pedestrian gate. 6.99 miles in 46:11, average pace 6:36/mile, HR 150.

Pace splits (ave. HR): 7:09 (128), 6:44 (144), 6:26 (148), 6:38 (152), 6:25 (156), 6:28 (160), 6:24 (162)
HR zones: 1.8%, 15.6%, 61.3%, 21.3%, 0%

4.7 miles slow

Went out in the morning with Natasha for our usual loop of Hyndland Road, Dumbarton Road and Charing Cross. Wore my new Vibram FiveFingers KSO. 4.65 miles in 38:30, average pace 8:17/mile, HR 116.

Pace splits (ave. HR): 8:22 (114), 8:26 (116), 8:07 (113), 8:21 (120), 8:02 (119)
HR zones: 76.8%, 23.2%, 0%, 0%, 0% 

2.8 miles moderate, 5.6 miles slow

Ran home from work in 18:19 for 2.77 miles, average pace 6:36/mile, HR 142.

Pace splits (ave. HR): 6:52 (132), 6:39 (146), 6:11 (152)
HR zones: 4.3%, 27.7%, 68.1%, 0%, 0%

Later in the afternoon I went out for a run in the rain with Natasha. We headed down to Kelvinbridge to join the Kelvin Walkway, although the light was already starting to fade, and it was quite dark by the time we got to Dalsholm Road, at which point we decided just to head back down Maryhill Road. 5.56 miles in 49:00, average pace 8:49/mile, HR 120.

Pace splits (ave. HR): 8:50 (115), 8:55 (122), 8:59 (119), 9:04 (121), 8:33 (123), 8:22 (121)
HR zones: 42.0%, 58.0%, 0%, 0%, 0% 

6.9 miles easy, 3.3 miles steady

Went out in the morning for an easy loop of Garscube Estate, Anniesland Cross and North Woodside Road. 6.94 miles in 52:38, average pace 7:35/mile, HR 139.

Pace splits (ave. HR): 7:55 (134), 7:36 (141), 7:29 (140), 7:40 (142), 7:28 (140), 7:32 (140), 7:23 (138)
HR zones: 0.9%, 48.7%, 50.4%, 0%, 0%

In the evening I ran over Prospecthill Road, past the new Victoria Infirmary, around Queen's Park and back over Prospecthill Road to Toryglen Asda. 3.34 miles in 23:26, average pace 7:01/mile, HR 140.

Pace splits (ave. HR): 7:33 (132), 6:59 (143), 6:50 (147), 6:06 (143)
HR zones: 4.0%, 33.6%, 62.4%, 0%, 0%
Weekly total: 34 miles   

2.8 miles moderate

Ran home from work in 17:56 for 2.77 miles, average pace 6:29/mile, HR 47.

Pace splits (ave. HR): 6:35 (137), 6:37 (151), 6:08 (153)
HR zones: 4.0%, 13.6%, 81.3%, 1.1%, 0% 

2.8 miles steady

Ran home from work in 18:47 for 2.77 miles, average pace 6:48/mile, HR 142.

Pace splits (ave. HR): 7:01 (134), 6:51 (146), 6:25 (148)
HR zones: 3.5%, 26.1%, 70.4%, 0%, 0% 

4.3 miles moderate

Ran home from work via Lock 27, Anniesland Cross and Napiershall Street in 28:29 for 4.29 miles, average pace 6:38/mile, HR 146.

Pace splits (ave. HR): 6:56 (133), 6:32 (144), 6:36 (152), 6:28 (154), 6:37 (154)
HR zones: 2.8%, 15.7%, 81.3%, 0.2%, 0%

2.8 miles hard, 4.7 miles easy

Ran home from work in 17:49 for 2.77 miles, average pace 6:25/mile, HR 143.

Pace splits (ave. HR): 6:37 (135), 6:28 (147), 6:06 (150)
HR zones: 3.5%, 19.4%, 77.2%, 0%, 0%

In the evening I dodged the club's medium reps session and ran an easy loop of Cowal Road, Cleveden Road and Anniesland Cross. 4.70 miles in 35:06, average pace 7:28/mile, HR 131. Ran 0.54 miles around the car park afterwards to warm down.

Pace splits (ave. HR): 7:48 (125), 7:53 (130), 6:56 (134), 7:27 (136), 7:10 (132)
HR zones: 3.8%, 84.8%, 11.4%, 0%, 0% 

2.8 miles moderate, 3.2 miles easy

Ran home from work in 18:08 for 2.78 miles, average pace 6:31/mile, HR 145.

Pace splits (ave. HR): 6:46 (138), 6:35 (149), 6:07 (151)
HR zones: 2.9%, 14.9%, 82.2%, 0%, 0%

In the evening I ran the same loop of Kilmardinny Avenue, Manse Road and Canniesburn Toll from Bearsden Asda as last week, again in the Bikila LS. 3.23 miles in 24:16, average pace 7:31/mile, HR 138.

Pace splits (ave. HR): 8:06 (132), 7:23 (143), 7:08 (137), 7:09 (144)
HR zones: 3.3%, 45.8%, 50.9%, 0%, 0%   

4.5 miles slow

Went out in the morning with Natasha for a loop of Kelvingrove Park, Yorkhill, Anderston and St George's Road. 4.46 miles in 38:58, average pace 8:44/mile, HR 112.

Pace splits (ave. HR): 8:47 (109), 8:49 (110), 8:28 (113), 8:56 (114), 8:33 (116)
HR zones: 94.5%, 5.5%, 0%, 0%, 0%
Weekly total: 42 miles 

4.7 miles slow

Ran an easy loop of Hyndland Road and Charing Cross in the morning with Natasha. 4.65 miles in 38:47, average pace 8:21/mile, HR 125.

Pace splits (ave. HR): 8:19 (121), 8:25 (125), 8:02 (125), 8:29 (127), 8:32 (126)
HR zones: 10.7%, 89.3%, 0%, 0%, 0% 

2.8 miles steady

Ran home from work in 19:21 for 2.77 miles, average pace 7:00/mile, HR 139.

Pace splits (ave. HR): 7:02 (134), 7:17 (139), 6:35 (148)
HR zones: 5.7%, 32.1%, 62.2%, 0%, 0%

2.8 miles steady, 8.1 miles hard

Ran home from work in 19:10 for 2.77 miles, average pace 6:55/mile, HR 139.

Pace splits (ave. HR): 7:07 (131), 6:59 (141), 6:36 (146)
HR zones: 4.1%, 37.8%, 58.1%, 0%, 0%

The club session in the evening was a 25-minute out and back, starting at the bottom of the hill beside the Vet School, heading down Bearsden Road to Anniesland Cross, following Great Western Road to St George's Cross and heading up Maryhill Road if there was any time remaining. After a 0.34-mile warm-up we set off at a decent pace. A small fast pack of me, Alex and John soon broke away. I wanted to get as far up Maryhill Road as possible and drove the pace, ending up on my own at some point after Kelvinbridge and almost reaching Wilton Street in the 25 minutes. Alex waited for me at Napiershall Street on the way back and we ran together for about half a mile until I fell off the pace on account of stomach problems, the session having started too soon after dinner for comfort. At one point my pace dropped to about 7:30/mile and I was trailing by about 20 seconds before we reached Botanic Gardens, with no prospect of managing 8 miles in the 50 minutes as hoped, but I gradually managed to pick it back up again, feeling absolutely fine by the time I got to Dorchester Avenue, and caught up just after Anniesland Cross. Went through the 8 mile mark in 49:54, finishing the session in 50:35 for 8.12 miles, average pace 6:14/mile. We were however just about last to finish as I had stopped my watch when we got stuck at a couple of junctions. 

Pace splits (ave. HR): 6:34 (150), 6:12 (162), 5:54 (170), 6:02 (173), 6:05 (172), 6:33 (171), 6:05 (173), 6:28 (176), 5:35 (179)
HR zones: 0.6%, 1.2%, 12.6%, 85.4%, 0% 

4.3 miles steady

Ran home from work via Lock 27, Anniesland Cross and Napiershall Street in 29:50 for 4.29 miles, average pace 6:57/mile, HR 140.

Pace splits (ave. HR): 7:24 (130), 6:58 (136), 6:58 (144), 6:35 (146), 6:32 (154)
HR zones: 2.5%, 35.3%, 62.2%, 0%, 0% 

2.8 miles moderate, 3.8 miles easy

Ran home from work in 18:14 for 2.78 miles, average pace 6:34/mile, HR 142.

Pace splits (ave. HR): 6:44 (134), 6:35 (147), 6:18 (147)
HR zones: 4.2%, 19.0%, 76.8%, 0%, 0%

There was no performance training session in the evening and I didn't fancy the club's short hill reps, so I ran an easy loop of Cowal Road, Dorchester Avenue and Anniesland Cross. 3.79 miles in 28:07, average pace 7:25/mile, HR 138. Ran 1.99 miles around the car park afterwards to warm down.

Pace splits (ave. HR): 7:35 (133), 7:36 (136), 7:17 (140), 7:06 (143)
HR zones: 2.2%, 62.7%, 35.2%, 0%, 0%  

2.8 miles hard, 3.2 miles slow

Ran home from work in a new PB for my winter route of 16:59 for 2.78 miles, average pace 6:06/mile, HR 148. Splits may be slightly mangled as the GPS trace needed some repairing.

Pace splits (ave. HR): 6:13 (136), 6:12 (153), 5:50 (159)
HR zones: 3.2%, 14.9%, 71.2%, 10.6%, 0%

In the evening I ran a longer easy loop of Kilmardinny Avenue, Manse Road and Canniesburn Toll from Bearsden Avenue, wearing the Bikila LS. 3.22 miles in 25:27, average pace 7:55/mile, HR 14.

Pace splits (ave. HR): 8:21 (149), 8:02 (152), 7:27 (146), 7:21 (147)
HR zones: 2.0%, 3.5%, 91.9%, 2.5%, 0% 

6.5 miles slow

Went out in the morning with Natasha for an easy loop of Anniesland Cross, Crow Road, Dumbarton Road and Kelvingrove Park. The footpath under Eldon Street was closed so we ran home via Park Road and Napiershall Street instead. 6.48 miles in 54:15, average pace 8:23/mile, HR 114.

Pace splits (ave. HR): 8:32 (113), 8:16 (115), 8:15 (117), 8:08 (114), 8:25 (112), 8:41 (114), 8:20 (116)
HR zones: 90.4%, 9.6%, 0%, 0%, 0%
Weekly total: 36 miles

West District XC Championships

I wasn't really looking forward to another long cross-country race in the wake of the Dunbartonshire Championships, so was far from distraught to discover that my name (and indeed the entire Garscube squad) was missing from the entry list. The mix-up had however been sorted out and I was able to collect my race number at the course in Inverkip. The Ardgowan Estate turned out to be a farmer's fields and there were supposedly some heavy patches. After a fruitless quest for a pair of Vibram KSO Trek on Friday, I had taken both spikes and trail shoes and went for the latter. Having since done further research it sounds like the Vibrams wouldn't have helped in the mud anyway.

The first mile was brisk enough but I seemed to be a lot further down the field than I would have expected. It had been OK underfoot but the thick mud started in the second mile. I tried not to use too much energy ploughing through it, to save something for the grassier sections. At the furthest part of the course there seemed to be large stones underfoot, but it was apparently ice. There was a brief respite as we headed away from the edge of the field towards drier ground, but we were soon back in the mud again. I was 7th for Garscube at this point with no prospect of catching any of the better cross-country runners ahead of me, and was seriously considering just pulling out rather than face another lap of misery on an increasingly chewed-up course, but then Alan dropped out and left me in a scoring position, so I just had to persevere. On the second lap, things began to settle down and I became involved in a couple of battles where I would be overtaken in the muddy sections and pull ahead again on the firmer ground. The fact that the last few hundred metres was in reasonable condition gave me an advantage and I managed to get away from one of my rivals, finishing in 60th place, 6th and final counter for Garscube. I would have to have been around a minute quicker to have propelled us from 5th place into 3rd. Our Vets' team was second, but as 4th Vet I wasn't one of the counters. Distance came out at 6.16 miles, time 41:51 for a 6:48/mile average.

Pace splits: 6:17, 6:53, 6:45, 6:45, 7:16, 6:52, 6:31

4 miles easy, 3.3 miles steady

Went out in the morning for the same loop as yesterday afternoon. 4.03 miles in 29:20, average pace 7:16/mile, HR 142.

Pace splits (ave. HR): 7:43 (133), 7:05 (142), 7:25 (144), 6:50 (147)
HR zones: 2.0%, 26.1%, 71.8%, 0%, 0%

In the afternoon, with conditions improving, I ran a loop of Shakespeare Street and North Woodside Road. 3.29 miles in 22:21, average pace 6:48/mile, HR 145.

Pace splits (ave. HR): 7:14 (132), 6:35 (149), 6:30 (154), 7:05 (148)
HR zones: 3.0%, 20.4%, 73.5%, 3.1%, 0%

3.5 miles steady, 4 miles moderate

Went out in the morning for a loop of Cowcaddens and Queen Margaret Drive, starting and finishing via Grovepark Street. 3.46 miles in 24:34, average pace 7:06/mile, HR 140.

Pace splits (ave. HR): 7:20 (131), 7:03 (143), 7:00 (145), 6:55 (143)
HR zones: 2.8%, 37.8%, 59.4%, 0%, 0%

In the afternoon I ran a loop of Shakespeare Street, Cleveden Drive and Napiershall Street, again starting via Grovepark Street. 4.03 miles in 26:52, average pace 6:40/mile, HR 143.

Pace splits (ave. HR): 7:20 (129), 6:31 (141), 6:33 (149), 6:12 (156)
HR zones: 3.1%, 33.4%, 62.2%, 1.2%, 0%

3.6 miles steady

Ran a loop of Shakespeare Street and Napiershall Street, again starting via Grovepark Street due to ice. 3.55 miles in 24:51, average pace 7:01/mile, HR 140. The performance training session was cancelled on account of the conditions.

Pace splits (ave. HR): 7:22 (132), 6:56 (138), 6:49 (145), 6:50 (148)
HR zones: 3.0%, 39.0%, 57.9%, 0%, 0%

4.6 miles slow

Went out for an easy loop of Garrioch Road, Winton Drive and Napiershall Street, starting via Grovepark Street due to icy conditions. 4.56 miles in 35:22, average pace 7:46/mile, HR 133.

Pace splits (ave. HR): 8:17 (124), 7:31 (133), 8:05 (135), 7:25 (136), 7:20 (142)
HR zones: 4.9%, 76.6%, 18.5%, 0%, 0%

14.3 miles easy

On Friday morning I checked out the most serious blackspot on the course of the University 5-mile road race. As expected, it was a solid stretch of ice, so I decided there was no way it would be going ahead and went out on Friday night. The race was duly cancelled and I didn't feel like doing anything on Saturday, so I took the opportunity to meet up with the club's weekend long run group at Milngavie Station on Sunday morning. I was assured we wouldn't be running up the West Highland Way in the icy conditions so I went with the adiZero Tempo.

The route took us over Baldernock Road and part of the way along Tower Road before we headed up what might be Fluchter Road and into the hills, following a path not marked on the map towards Peathill Wood. I was struggling with the difficult footing and thought of throwing in the towel, but we eventually reached a path through the wood and it got considerably easier. The path turned into South Brae, and we negotiated another dangerous icy stretch on Chestnut Walk as we headed down into Lennoxtown and followed the seemingly interminable old railway path to Strathblane. We ran up Old Mugdock Road, by which point I was feeling fit enough to bound up a couple of steep hills, and followed Mugdock Road into Milngavie. The pack split up as the pace increased over the last mile or so, and we finished back at the station. Distance came out at 14.25 miles, making it my longest run since March. Time was 1:45:53, average pace 7:26/mile, HR 147.

Pace splits (ave. HR): 8:22 (136), 7:59 (143), 8:15 (147), 8:24 (151), 7:04 (143), 7:41 (129), 7:10 (144), 7:18 (147), 6:57 (149), 7:13 (149), 7:22 (148), 7:30 (161), 6:40 (157), 6:16 (157), 6:49 (154)
HR zones: 1.8%, 16.1%, 72.4%, 9.7%, 0%
Weekly total: 34 miles