Figure of Hell

• Distance : 15.98 mi

• Time : 1:47:02 (6:42 / mi.)

• Weather : 11.7 C Drizzle at first but dry for the rest of the run

• Total week no 48: 33.3 mi.

• Equipment Asics - Gel - Kayano13

The sign of the devil shouldn't have 6's in it, it should be 8's. This was a very hard run and very hilly, so hilly that I even added Rannoch Drive into it as well.

After missing out on training on Thursday because of a trip down to London for work I decided that it was a good idea to do my Friday session with what I should have done as my Thursday session. This would end up with me running both the Crow Road circuit and the Ski Club club run together, before work. Debbie warned me that this would be 17 miles long. Thank fully she was wrong, it was only 16.

I always feel out of sorts after a flying for work. Not sure if its the early starts, long day, crappy food or the flight that does it but I do and it really annoys me because it messes up my training.

My left quad was giving me problems during the run. Sometimes it just feels stiff and I just cant get a good stride length from it.

In the end I was surprised that I got 6:42 / mi. Actually I was ecstatic. My best marathon pace was 6:30 / mi so in training if I can get 6:42 for 16 miles then I am well on my way to getting better. Even although I felt that it was tough today I recovered well and felt well all day in work.

Crow Road Tempo Torture

• Distance : 7.72 mi
• Time : 50:41 (6:34 / mi.)
• Weather : 10.5 C Wet and Warm
• Tempo 3.51 mi @ 5:59 / mi.

Total week no 48: 17.2 mi.

Equipment

• Asics - Gel - Kayano13

 

I decided today that it was time to bite the bullet and try something that Lesley had scheduled for me over the last few months but I had managed to shy away from saying that I had ran a tough session the night before or was feeling tired.  Anyway the session has really been helping Debbie over the last while and so it was time for me to give it a go.  I should have probably looked at the McMillan Pace calculator before telling Debbie that I was going to do it because I would definitely have shyed away from the session again but after telling Debbie, there was no turning back for fear of being branded a kiff or something much worse.  Anyway Mr McMillan said I had to run at 5:56/ mi for the tempo bit.  Enough said and after running hills under 12 hours ago I wasn't even sure it was wise.

I felt sick when I got up in the morning but this was probably due to lack of sleep the night before and if this session didn't make me sick it sure was gonna make me feel sick.

I ran all the way to Crow Road at 7:13 pace and then picked it up and managed to do 5:59 pace for the next 3.5 miles or all the way to St Georges Cross and then slowed down to 7:03 pace for the remainder.  The tempo part included a lot of inclines so I was really happy with this effort.  Next time I am going to try to reach over 4 miles and then progress from there.  I wasn't sick in the end and felt fabulous after it pity I didn't notice I had bleeding nipples before going into my work. God knows what they think I do in my spare time now.

On another note Celtic beat Shaktar tonight and look like they have a chance of progressing if we can do away with our terrible away record and get at least a draw against AC Milan. EEK!!!

Westerton Hill Reps

• Distance: 4.71 mi.

• Time: 38:32


• Weather: 11.7

Total week no 48: 9.3 mi.

Equipment:

• Asics - Gel-Kayano13

After last nights attempt to start running mile reps it was now time to run another favourite. Hill Reps. Although I had ran the hill at the porsche garage in Westerton before I had never done this session this way before. We ran up the big hill then a recovery loop and down a smaller hill and then back up the smaller hill at speed before returning down that to start the big hill again. Sounds complicated? Its not really but I have to say it's tough. Our group had to do 6 of these but after 3 I was ready to pack it in. Managed to finish it strong and caught up with Matthew who is running extremely well at the moment. Hey to be young again. Sigh!

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Knightswood Miles

• Distance: 4.30m


• Time: 32:15


• Weather: Cold and misty

Total week no 48: 4.5 mi.

Just did the 3 1 mile reps tonight. This was one of the nightmare sessions from a few years ago but was also the one I felt most benefit from doing. Glad I did it as I did the 3 of them in decent times 5.11, 5.10 and 5.10. with a 2.30 rest between. Next week I hope to able to run 4 of them and then I will hopefully increase them and slowly decrease the rest.

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East Dunbartonshire X-Country Champs

• Distance: 6.2 mi.
• Time: 43:00 (0:00 min/mi.)
• Weather: Cold / Rain / Wind

Total week no 47: 39.5 mi.

Felt fantastic on this. Started from behind and managed to keep overtaking people without being overtaken. Managed to go past Ewan on the last lap to come in 3rd Garscube and win the 2nd Team prize

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Make it a half for Ed then

• Distance: 13.2 mi.
• Time: 1:17:40 (5:49 min/mi.)

Total week no 45: 53.9 mi.

Felt very strong in this race. Kept the pace slow at the beginning and then picked people off. Was overtaken by a Lochaber guy with 1 mile to go and came in 5th

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