5.1 miles steady

Left IT band was dubious during the day - the effects of long runs seem to take about 2 days to materialise - but seemed better in the evening so I went out for a few steady miles, down Garscube Road, along Great Western Road to Cleveden Road, down Winton Drive and home via Shakespeare Street, again continuing down Garscube Road to Grovepark Street to push the total over 5 miles. I tried to take it easy but in the last mile I ended up chasing a 7:00/mile average. Finished the 5.09 miles in 35:37, average pace 7:00/mile, HR 142.

Pace splits (ave. HR): 7:36 (130), 7:07 (142), 6:48 (147), 6:54 (146), 6:38 (148)
HR zones: 2.9%, 26.9%, 70.1%, 0%, 0%

4 miles steady

Went out in the evening for a run via Cowcaddens, the canal as far as Shakespeare Street and down Garscube Road to Grovepark Street to push the distance over 4 miles. Went OK after a comparatively high-mileage weekend. 4.03 miles in 27:43, average pace 6:53/mile, HR 143.

Pace splits (ave. HR): 7:37 (134), 6:44 (144), 6:37 (146), 6:32 (146)
HR zones: 3.2%, 14.3%, 82.6%, 0%, 0%

13.2 miles slow

Went out with Natasha before lunch for a run down to Eastwood Toll and back. I had originally intended to bail out and head home at Shawlands Cross but it was going fine so I pressed on. Distance was 13.17 miles, time 1:54:51, average pace 8:43/mile, HR 122.

Pace splits (ave. HR): 9:03 (112), 8:17 (121), 8:41 (120), 8:31 (124), 8:23 (124), 8:52 (125), 8:43 (124), 8:35 (122), 8:42 (122), 8:46 (122), 8:43 (122), 8:49 (122), 9:21 (123), 8:22 (125)
HR zones: 24.6%, 75.4%, 0%, 0%, 0%
Weekly total: 77 miles

20 miles steady

In the afternoon I set off on a long run to Paisley and back. I headed through Kelvingrove Park, through Yorkhill, over the footbridge near the SECC and onto the cyclepath. Bell's Bridge was closed so I continued to the Clyde Arc Bridge and followed the cyclepath all the way to Paisley Canal station. It was dry and I hadn't brought anything to drink, and there was a headwind most of the way out which didn't help. The cyclepath was easy enough to follow although near Hawkhead I had to stop and climb over a gate which had been welded shut for some reason. After the station I wasn't exactly sure where I was but knew I had to turn right and could soon see the abbey, so I headed for that by what turned out to be needlessly complicated route, and ran back along Paisley Road West. I had my energy gel just after Sandwood Road although I was still doing fine at that point and running negative splits, no doubt helped by the fact that the wind was now at my back. Finally dropped back below 7:00/mile when I had to cross the Clydeside Expressway footbridge again. Got back home in 2:23:19 for the 20.04 miles, average pace 7:09/mile, HR 153.

Pace splits (ave. HR): 7:41 (128), 7:29 (139), 7:19 (142), 7:25 (146), 7:14 (148), 7:09 (147), 7:11 (149), 7:18 (149), 7:25 (148), 7:17 (149), 6:59 (152), 7:07 (151), 6:50 (158), 6:43 (160), 6:50 (161), 6:49 (165), 6:48 (162), 6:57 (167), 7:28 (168), 7:00 (169)
HR zones: 0.7%, 7.9%, 61.1%, 30.2%, 0%

4.7 miles easy

Feeling much better after last night's run, I went out before breakfast for the longer of my usual morning routes, via Shakespeare Street, Winton Drive and Kirklee Road. Finished the 4.66 miles in 34:49, average pace 7:28/mile, HR 138.

Pace splits (ave. HR): 8:19 (126), 7:14 (137), 7:27 (142), 7:13 (145), 6:56 (145)
HR zones: 2.6%, 45.2%, 52.2%, 0%, 0%

7.5 miles tempo

The club session was supposed to be a 50-minute out-and-back at half marathon pace. I was feeling a bit under the weather but eventually decided I could always bail out if I needed to. I had arrived slightly late and only managed half (0.6 miles) of the warm-up. There was a larger fast pack than usual, but it turned out that nobody was really inclined to push on at race pace and the whole pack stuck together all the way round. We headed through the top gate, down to Anniesland Cross, along Great Western Road and down Archerhill Road and Lincoln Avenue, then past Scotstoun. We hadn't quite reached Balshagray Avenue by the time we had to turn around. As usual we ended up being significantly quicker on the way back in. Distance came out at 7.47 miles, time 48:38 for a 6:31/mile average, HR 162. Ran a half-mile warm-down afterwards.

Pace splits (ave. HR): 7:01 (145), 6:34 (152), 6:30 (159), 6:43 (159), 6:12 (166), 6:06 (174), 6:18 (177), 6:56 (170)
HR zones: 0.7%, 1.1%, 46.5%, 49.2%, 2.5%

3 miles easy, 3.9 miles easy

Went out before breakfast and headed down Garscube Road to join the canal at Cowcaddens. Continued along the towpath as far as the fire station. The steep path up to the canal didn't seem too bad at that time in the morning. Got back home in 21:59 for the 2.97 miles, average pace 7:23/mile, HR 142. HR strap needs further tightening.

Pace splits (ave. HR): 8:13 (129), 7:05 (147), 6:51 (153)
HR zones: 5.2%, 21.8%, 71.3%, 1.7%, 0%

In the evening I ran a loop of Shakespeare Street and Queen Margaret Drive, continuing down Garscube Road to Grovepark Street to try to get closer to 4 miles. Distance was 3.93 miles, time 28:34 for a 7:16/mile average, HR 136.

Pace splits (ave. HR): 7:53 (126), 7:07 (136), 7:09 (141), 6:53 (140)
HR zones: 3.0%, 66.6%, 30.4%, 0%, 0%

5.1 miles steady

Dragged myself out for a few miles in the evening. I didn't feel like running at all but wore the adiZero Tempo in case I felt like picking up the pace. I headed down to Cowcaddens, along Great Western Road, up Cleveden Drive, down Winton Drive and home via Shakespeare Street. The route was just short of 5 miles so I continued down Garscube Road to Grovepark Street. Finished the 5.07 miles in 35:03, average pace 6:55/mile, HR 142.

Pace splits (ave. HR): 7:28 (126), 7:01 (142), 6:46 (146), 6:51 (147), 6:29 (149)
HR zones: 2.6%, 27.8%, 69.7%, 0%, 0%

18.9 miles steady

After a low mileage weekend I had planned a long run for Monday morning. After deciding the rain wasn't going off any time soon I set out for Newton Mearns. I felt not too bad by the time I reached Shawlands, and by then the rain had more or less gone off, leaving ideal conditions for running - fairly cold and damp. The Ayr Road hill seemed longer than ever but en route I had decided to try to add some distance by heading straight along Barrhead Road, which added a sharp downhill with a corresponding climb, and down Stewarton Road. By the time I reached the highest point of the route at the roundabout, just past the halfway mark, I had an average pace of around 7:22/mile, and I picked it up over the next few downhill miles. I hadn't brought anything to drink but I had an energy gel just before Pollokshaws East station. Got back home in 2:14:56 for 18.86 miles, average pace 7:09/mile indicating significant negative splits. Average HR was 147 although the chest strap was loose again and I had a few spurious readings.

Pace splits (ave. HR): 7:43 (135), 7:14 (142), 7:17 (140), 7:10 (139), 7:18 (137), 7:23 (143), 7:31 (142), 7:20 (148), 7:26 (149), 7:10 (147), 6:51 (144), 6:38 (147), 7:03 (148), 6:57 (151), 7:18 (150), 6:52 (153), 6:50 (155), 7:04 (159), 6:49 (165)
HR zones: 0.2%, 19.0%, 75.0%, 5.4%, 0.3%

4.1 miles steady

Only had time to run a few miles in the evening, via Shakespeare Street, Winton Drive and Napiershall Street. I felt quite fatigued due to a long weekend of driving, and had also gone swimming in the morning, but it got easier after the first mile or so. Finished the 4.1 miles in 28:34, average pace 6:58/mile, HR 138.

Pace splits (ave. HR): 7:35 (127), 6:53 (134), 6:49 (145), 6:36 (146), 7:02 (152)
HR zones: 4.5%, 50.1%, 45.4%, 0%, 0%
Weekly total: 56 miles

3.9 miles slow

Went out before breakfast for a few miles with Natasha. We ran into a strong headwind along Millburn Road to the centre of Inverness, then down the riverbank, over a suspension bridge, up the other bank, over another suspension bridge and back along Millburn Road. 3.92 miles in 33:16, average pace 8:29/mile, HR 122.

Pace splits (ave. HR): 8:42 (120), 8:32 (121), 8:35 (122), 8:04 (124)
HR zones: 22.6%, 77.4%, 0%, 0%, 0%

11.6 miles steady

Set out for a run up Maryhill Road feeling less than great, so I was only intending to go as far as Canniesburn Toll, but as I loosened up I decided I could make it as far as Bearsden Cross, and I ended up running to Milngavie Station and back. Distance was 11.63 miles, time 1:23:36 for a 7:11/mile average, HR 147.

Pace splits (ave. HR): 7:54 (124), 7:22 (142), 6:54 (143), 7:12 (145), 7:03 (148), 7:14 (151), 7:15 (149), 7:07 (152), 7:09 (152), 7:03 (156), 7:12 (156), 6:40 (157)
HR zones: 1.4%, 14.5%, 82.5%, 1.7%, 0%

8.9 miles tempo

The club session was a run of about 9 miles, down the Kelvin Walkway as far as Kelvindale Road, back up the path on the other side of the Kelvin to the cobbles on the canal after the viaduct, along the towpath to lock 36 and back to Garscube Estate via Anniesland Cross. Wore the adiZero Tempo although I planned to take it fairly steady so as not to risk injury as the left hip was still dubious. Ben and Mark disappeared off into the distance for the tempo section. I stayed with a pack consisting of Euan G, Gavyn and Joe, gradually speeding up until we eased off at Anniesland Cross. I had some chest cramp on Great Western Road but felt OK otherwise and my heart rate looked normal, so I put it down to running too soon (i.e. just an hour) after dinner. The route was slightly short of 9 miles so we ran on as far as the bridge instead of stopping at the bottom of the hill. 8.92 miles in 1:00:36, average pace 6:48/mile, HR 152.

Pace splits (ave. HR): 7:23 (134), 7:45 (140), 6:38 (147), 6:37 (152), 6:19 (157), 6:08 (164), 6:18 (165), 6:41 (161), 7:22 (150)
HR zones: 0.6%, 15.5%, 52.9%, 31.0%, 0%

3.9 miles easy, 6.1 miles slow

Ran the same route as yesterday morning. Legs still heavy. 3.86 miles in 29:52, average pace 7:44/mile, HR 127.

Pace splits (ave. HR): 8:20 (121), 7:37 (127), 7:28 (132), 7:29 (132)
HR zones: 8.6%, 90.6%, 0.8%, 0%, 0%

In the evening I went for a long run with Natasha, along Great Western Road, up Crow Road, and back along the canal to the fire station. 6.13 miles in 51:25, average pace 8:23/mile, HR 124.

Pace splits (ave. HR): 8:24 (126), 8:08 (127), 8:32 (124), 8:38 (124), 8:40 (121), 8:10 (122)
HR zones: 16.1%, 83.9%, 0%, 0%, 0%