4.5 miles easy

Ran the same route from Bearsden Asda as last week. Took it fairly easy and felt OK. 4.53 miles in 34:10, average pace 7:32/mile, HR 135.

Pace splits (ave. HR): 8:08 (125), 7:48 (138), 7:11 (135), 7:15 (138), 7:07 (144)
HR zones: 4.8%, 65.3%, 29.9%, 0%, 0%

Achilles Heel Bella 5K, 18.9 miles easy

This race was included in the club's Summer League, and for a while I thought I was a dead cert for maximum points. John Bell turned up for his first official Garscube outing and we went on a 1.5-mile warm-up, during which he claimed only to be hopeful of finishing inside 18 minutes. I opted for the adiZero Mana which had come through Friday's test OK, and I also wore the Garmin to keep an eye on my pace as its potential negative effect on morale would be minimal over 5K. I was anticipating a time of around 17 minutes. We set off briskly enough and John overtook me as we headed off the cycle track. After the first few hundred metres I saw my pace was already 5:20/mile, which seemed slightly too fast, so I eased off and lost a few places which I expected to regain later on. By 3K I was maybe 30 or 40 metres adrift of John and also behind a group of Bellahouston Road Runners. I didn't seem to be making up much ground but was still hopeful of a strong finish on account of my high weekly mileage.

Heading along Mosspark Boulevard, I found myself boxed in by the Bellahouston pack and had to shorten my stride slightly. They moved out to overtake Robert MacFarlane of Kelvin Runners and I took the opportunity to nip through the gap, which left me immediately behind John. I gradually caught up, finally moving into first place for Garscube with about 500m to go, and also moving fast enough that I didn't think I would be caught, although as I reached the cycle track I had tired arms and felt like I had nothing in reserve. In the end I held on to finish in 8th place in what the provisional results have as 16:46, although I timed myself a second faster. This was 49 seconds up on last year's time and only 4 seconds down on 2008. Average pace was 5:24/mile. The GPS trail came out at 3.06 miles due to problems with tree cover but I managed to get it up to 3.11 with a few minor adjustments. If my last complete mile split is in any way accurate, I should probably have set out faster - a couple of the Bellahouston guys asked if I had stopped during the race for a toilet break.

Pace splits: 5:29, 5:31, 5:15, 4:42

In the afternoon I met up with John on the canal towpath for a long, steady run down to Lock 27, then down Great Western Road and back up onto the canal at Cowcaddens. We stayed inside 7:30/mile at a comfortable pace. John didn't want to overdo it and only ran a single loop, but I ran on and began to feel increasingly dehydrated without anything to drink as the patchy cloud cover vanished completely. My average pace had improved to 7:19/mile, but the path back up to the canal was so difficult the second time around that it took a long time to recover. I was originally intending only to run as far as Shakespeare Street on the third lap, and head back down Maryhill Road, but it looked like this was going to leave me slightly short of 18 miles, so I convinced myself to run all the way to the bottom of Kirklee Road on the premise that I could buy something to drink. I drank 500ml of cola in about a minute and found myself unable to get moving again on account of terrible indigestion, but this soon passed and I felt a lot better. Got back home in 2:21:07 for the 18.93 miles, average pace 7:27/mile, HR 150. This was also my 100th consecutive day of at least 3 miles.

Pace splits (ave. HR): 8:00 (140), 7:28 (145), 7:22 (142), 7:26 (142), 7:28 (144), 7:17 (148), 7:20 (147), 7:29 (151), 7:11 (151), 7:07 (156), 7:06 (155), 7:07 (155), 7:09 (158), 7:01 (155), 8:03 (157), 7:47 (151), 7:23 (153), 8:08 (146), 7:48 (148)
HR zones: 0.2%, 3.9%, 93.4%, 2.5%, 0%
Weekly total: 61 miles

4.4 miles slow

Went out in the morning with Natasha for our loop of Hyndland Road and Dumbarton Road, returning via Kelvin Way and Kelvingrove Park. Got back home in 36:31 for the 4.37 miles, average pace 8:22/mile, HR 126.

Pace splits (ave. HR): 8:23 (123), 8:08 (130), 8:15 (124), 8:29 (128), 8:41 (129)
HR zones: 8.6%, 90.4%, 1.0%, 0%, 0%

3.9 miles moderate

Dug the adiZero Mana out of semi-retirement for a fast run down Garscube Road and along the canal to Shakespeare Street. I didn't quite get through the first mile inside 7 minutes but the others were faster. Finished the 3.87 miles in 25:24, average pace 6:34/mile, HR 150. The higher HR readings were early on in the run and are probably spurious as the chest strap appears to need tightening again.

Pace splits (ave. HR): 7:07 (153), 6:35 (147), 6:19 (150), 6:12 (151)
HR zones: 0.7%, 0.4%, 93.3%, 5.6%, 0%

8.7 miles steady

The club training session was cancelled in favour of a Tour of Clydeside race in Dawsholm Park, so instead I went on a longer run out onto the South Side, down Pollokshaws Road and around the outside of Queen's Park, then back up Victoria Road. I was expecting maybe 8.5 miles but had to make a U-turn when Salkeld Street turned out to be closed at the top, which added a few hundred metres. Had a few left hip niggles but it went OK otherwise. Got back home in 1:02:37 for the 8.66 miles, average pace 7:14/mile, HR 139.

Pace splits (ave. HR): 7:28 (127), 6:54 (137), 7:24 (138), 7:11 (142), 7:09 (144), 7:05 (141), 7:14 (141), 7:31 (144), 7:08 (144)
HR zones: 1.4%, 43.2%, 55.4%, 0%, 0%

5.9 miles moderate

Ran a loop via Maryhill Road and Dorchester Avenue in the evening. It was going fine and my average pace was heading towards 6:45/mile so I extended the run down to Cowcaddens and back up Garscube Road. Finished the 5.94 miles in 40:04, average pace 6:44/mile, HR 147.

Pace splits (ave. HR): 7:28 (131), 6:38 (145), 6:44 (148), 6:37 (149), 6:28 (152), 6:32 (156)
HR zones: 1.9%, 14.4%, 83.2%, 0.5%, 0%

5.9 miles steady

Dodged the club's reps session, not least because it was much too soon after a half marathon, but it also turned out to be in Dawsholm Park. Instead I ran the same route as a few Tuesdays ago, down Maryhill Road, around the back of the new Tesco, down Queen Margaret Drive and back via Anniesland Cross. This time the distance was 5.93 miles, time 41:15 for a 6:57/mile average, HR 144. I picked it up inside Garscube Estate to get my average inside 7-minute miles.

Pace splits (ave. HR): 7:39 (131), 6:56 (140), 6:54 (143), 6:48 (148), 6:58 (149), 6:24 (155)
HR zones: 2.0%, 25.3%, 72.7%, 0%, 0%

3.9 miles easy, 4.5 miles steady

Went out before breakfast for one of my usual West End routes via Cleveden Drive and Shakespeare Street. I had worn a pair of beach volleyball socks overnight so my foot was much better. Finished the 3.86 miles in 28:34, average pace 7:24/mile, HR 133.

Pace splits (ave. HR): 7:54 (126), 7:17 (133), 7:12 (137), 7:10 (138)
HR zones: 3.0%, 84.7%, 12.3%, 0%, 0%

In the evening I ran the same route as last week from Bearsden Asda. Legs were very stiff to begin with but I gradually loosened up and managed some reasonable splits towards the end. 4.54 miles in 32:46 for a 7:13/mile average, HR 140.

Pace splits (ave. HR): 7:51 (128), 7:34 (142), 6:58 (141), 6:47 (146), 6:39 (153)
HR zones: 2.9%, 38.7%, 58.4%, 0%, 0%

Helensburgh Half Marathon, 3.9 miles easy

I didn't think I had managed enough long runs to have a proper crack at a half marathon, but we had a team prize to defend, and part of last year's prize had been complimentary entry to this year's race, so I thought it was worth a go. Joe had returned from injury just in time so the likely counters for Garscube were the same as last year. The race was also the West of Scotland Half Marathon Championship, so I had expected a strong field, but many potential rivals were conspicuously absent. The weather forecast for the weekend had been poor but on Sunday morning it was overcast but dry. I had left the Garmin at home to avoid any demoralising effects, and was planning to try to stick to 5:55/mile or thereabouts.

Right from the start I wasn't feeling particularly great, but I went through the first mile in about 5:52 and expected to feel better after a few miles. I was in about 12th place or so and seemed to be moving away from the rest of the field. Ben was way out in front and Joe was in a pack of 5 or 6 runners about 30 metres ahead. It might have helped me to run with the pack but it would have been too much work to try to catch them up. There were two Bellahouston Harriers ahead of me so they appeared to be our main rivals for the team prize. At 4 miles, Ben was about a minute clear of 2nd place and I was still trailing the pack, only a few seconds outside my goal pace. The sea air was drying me out slightly but I ran on past the first water station. I noticed the camber of the road was causing a slight imbalance, but we'd have to run on the left for almost the entire race, so there wasn't much I could do about it.

As we crossed under the A814 and climbed the hill to start heading back towards Helensburgh, we passed the 5-mile marker, and I was just inside 30 minutes and not too far behind Joe. I took a quick look back at this point but couldn't see anyone. On 6 miles I started to feel not too bad and moved into second place for Garscube and then 10th overall. I picked up another place a bit further on but the runner from Dumbarton didn't let me get away and overtook me again on a long uphill stretch. Coming back into Helensburgh, I thought there was probably daylight between me and the next runner and that 10th place would be fine, although it was becoming hard work and I was losing a few seconds here and there. Then on West King Street the runner from Dumbarton stopped suddenly and I was back into 9th. I went through 10 miles only a couple of seconds outside 60 minutes, with a Bellahouston Harrier not too far ahead. At the top of what Joe dubbed "Heartbreak Hill" I took another look back but there was a large gap behind me, and coming down the hill to the main road I suddenly felt fine and increased my stride to move into 8th, but I was overtaken again shortly afterwards and wasn't able to pick it up again after that. I coasted slightly in the last quarter of a mile and crossed the line in 1:19:18, 97 seconds up on last year and 74 down on 2008. Average pace was 6:03/mile.

Afterwards I went for a half-mile warm-down and got back in time to see Natasha crossing the line as first lady for Garscube. We stuck around for the prizegiving and on account of it being the West of Scotland Championship, it turned out I had won a medal for third master. Garscube also retained the team prize.

In the afternoon I thought I could manage a few more miles so went out for one of my usual routes, down Garscube Road and along the canal as far as Shakespeare Street. Climbing the path up to the canal was tougher than usual but the legs felt OK later on. Got back home in 28:35 for the 3.88 miles, average pace 7:22/mile, HR 142. After going to the cinema later on I was limping due to chronic PF and a sore left heel, but I should be able to manage it OK.

Pace splits (ave. HR): 8:20 (132), 7:21 (143), 7:02 (144), 6:39 (150)
HR zones: 3.2%, 17.1%, 79.7%, 0%, 0%
Weekly total: 45 miles

3.3 miles slow

Went out in the morning with Natasha for our usual West End route, 3.32 miles in 27:51 for an 8:24/mile average, HR 124.

Pace splits (ave. HR): 8:37 (121), 8:10 (128), 8:16 (124), 8:49 (121)
HR zones: 17.1%, 82.2%, 0.7%, 0%, 0%

3.9 miles easy

Went out before breakfast for a slightly shorter route via Cleveden Drive and Napiershall Street, just as a recovery. Distance was 3.87 miles, time 28:55 for a 7:29/mile average, HR 133.

Pace splits (ave. HR): 8:13 (124), 7:17 (134), 7:13 (138), 7:07 (139)
HR zones: 4.3%, 76.5%, 19.1%, 0%, 0%

7.6 miles tempo

The club training session was supposedly a 6-mile out-and-back. The plan turned out to be to run down the Kelvin Walkway for 25 minutes before turning round. I had GPS difficulties on the way out but we were apparently making good time and reached the end of Kelvingrove Park at the Clifton Street gate with about 20 seconds still to go, so had to turn sharply and follow the path down the hill towards the Kelvingrove Street gate. On the way back, at about the 5-mile mark, I suddenly felt quite fit and started pushing the pace to make up for the fact that the way out had been broadly downhill. We were well ahead of schedule by the time we reached the new path from Dawsholm Road so we eased off slightly, but were still the first to arrive back in 49:13 for 7.57 miles for a 6:30/mile average, HR 161. (Later on I had a go at repairing a fairly mangled GPS trace and managed to get reasonable results.)

Pace splits (ave. HR): 6:53 (141), 6:31 (155), 6:30 (158), 6:38 (161), 6:25 (166), 6:17 (171), 6:16 (171), 6:35 (172)
HR zones: 0.6%, 2.7%, 40.1%, 56.6%, 0%

3.3 miles steady

Went out in the evening for a short run down Garscube Road, along Great Western Road and up Queen Margaret Drive. 3.29 miles in 22:46, average pace 6:56/mile, HR 141.

Pace splits (ave. HR): 7:26 (129), 6:51 (144), 6:39 (148), 6:27 (149)
HR zones: 4.0%, 29.1%, 66.9%, 0%, 0%

Track reps

As I don't intend to run a high mileage this week and seem to be lacking some leg speed, I went along to the club's track session at Scotstoun, the first time I had been there since it reopened. After a single lap warm-up I changed into my spikes. The session was 600m followed by 100m walk/jog, then 300m followed by 200m walk/jog, all repeated 5 times. Times were pretty slow to begin with but gradually improved and I ran 1:54 for the final 600m and 52 seconds for the 300m. Ran 4 or 5 additional laps as a warm-down, making my total distance for the evening about 5 miles.