Mugdock Madness

I met Athole, Ali Winship and Ian Mennie for some post Christmas madness along the trails of Mugdock.  Cool.  After yesterday my trail shoes had more water than the whole of southern England in them so I could use my road shoes.  Although if I knew that Ian was coming I may have just went with the trail shoes.  Ian is an off road specialist and loves to run off the trail and today was his route.  The pace was faster than the boxing day run which suited me fine and I was glad that I felt no ill effects from the day before.  It wasn't long before Ian had us off the trail and I was jumping puddles and mud like a deranged ballerina.   All good fun.  I spoke to Ian about the Scottish Islands Peaks Race and also a route that he is trying to arrange that involves trains.  The plan is to take the train to Tulloch station and then run over 2 munros to Corrour station before the train comes back.  The plan sounds great and I signed up for it immediately.  Athole then asked him how the timings for the return train would be and Ian replied that we should have about 10 minutes to spare.  This in his view made it more fun.  Back to today's run.  It was a good run and I was pretty pleased to do 10 miles although nowhere near Debbie (and Lesley's) planned 16 miles for today.  Oh well, it's Christmas.  :-) .  Got back to the car with another set of soaking trainers.  Will send to southern England if anyone needs them.

Soaking Stoneymollan

I was really looking forward to getting out on this run with Paul today and we had arranged it weeks in advance.  The idea was for a tough hill session.  Something that would really test us, would separate the men from the boys.  A real blood sweat and tears run.  Paul arrived a little bit later and by that time the lure of the XBox had called.  With Debbie at work I had the house to myself and took full advantage of it.  Well after my chores. ;-)

Anyway in the end our 9am run ended up an early afternoon one, thumbs sore from XBox footy.  (which I won).  I had had a cold so wasn't full of beans for this and the weather was pretty miserable as well.  So I decided to pick the old faithful Stoneymolan route.  Something not too hard but also a good intro to Paul for what the Scottish Islands race may be like.

It's a great wee 7.5 mi run behind Alexandria with fantastic views over Loch Lomond when it is actually clear.  For Paul and I it wasn't with wind and rain and very wet under foot.  I think that Paul recognised the fact that he might need to spend some money on a nice shiny pair of trail shoes.  The route down takes in the Stoneymolan Road which is a good downhill section as the photo shows.

Time taken 1:07:51

 

Boxing Day Blues

 

Distance : 12.00 mi.

Time :  1:45:00 (8:45/mi.)

Weather : 8.9C

Equipment : Asics trubuco 10

Total for week 52:  17.40 mi.

 

After yesterdays food and drink extravaganza it was back to normal training today and an attempt to try to burn off yesterdays turkey.

As usual with the Garscube Boxing day runs we meet at 12 noon in an attempt to get over the drink from yesterday or in Robert MacFarlane's case for him to digest the 5 selection boxes he normally eats on Christmas Days.

Not as many people turned up this year, just the usual suspects and Paul who is up visiting for the Christmas period.  Debbie took some photos of the start with her new camera and for a moment I thought that she would take it on the run with her.

We all started at the Kirkhouse Inn in Strathblane and immediately headed up a steep hill towards the Carbeth Huts.  Nothing like a hill to blow away yesterday's cobwebs.  Paul and I decided to head towards Milngavie for a bit and use the tap at the huts for a little hangover re-hydration and then caught back up with the group.

The pace is nice and easy on these runs and is a great social event giving everyone time to talk.  Slow runners and fast runners showing off their shiney new Christmas presents.  By the time we where at the Beach Tree Inn the shiney new Christmas gear wasn't so shiney anymore.

At Killearn there is a big hill where we leave the West Highland Way and join the track along the Campsies and back to Strathblane.  The hill is a long incline and the group always separates here but we all stop for a breather at the top.

It was the first time that I have run with Paul on a longer run and it was good to see that he coped well with it.  We are running the Scottish Islands race next May and will have to get used to running together.

Knightswood Mile Reps

 

Distance : 5.40 mi.

Time :  42:01 (7:47/mi.)

Weather : 7.8C

Equipment : Saucony trigon 4

Total for week 52:  5.40 mi.

 

Back to Knightswood for the mile reps session.  This time Paul joined Debbie and me.

Between reps I had a bigger rest than last time so was able to go around faster.  I was wondering whether the rest time that I was doing before was perhaps too short.  Anyway I got a new record lap of 5:04.  Paul did well for his first time on this session and even managed 4 of them.

rep times : 5:08, 5:07, 5:04, 5:06

'ice to meet you all

Distance : 24.60 mi.

Time :  unknown (messed up the watch)

Weather : ICey cold

Equipment : Asics trubuco 10

Total for week 51:  44.97 mi.

At last it was time to run another section of the West Highland Way with the guys.  And get a chance to run with Ian Beattie and John Kynaston.  I know Ian from working with him years ago, but I had never met John.  It was weird meeting him and felt like I was meeting a film star, as I had only seen (and heard) him on the internet.

Debbie and I were a bit on the late side for the run, so didn't get there in time for the photo opportunity.  Nevermind, as soon as we got there it was straight into the run. Just as well, as it was freezing.  The weather all week had been cold and now a front had come in bringing rain, which froze on contact with the cold ground.

I started the run with the front group, but after stopping for a toilet break restarted at the back again.  Debbie was in-between the fast and slow group by herself, so I decided to run with her for a bit.  The route was treacherous and I was wondering how long it would be before someone got hurt.  A few of the group decided to call it a day but not Debbie and I.  Part of these runs is to increase endurance, but also part of it is mental toughness.  Not sure whether this run was increasing that or my stupidity levels.  By Drymen Debbie opted to  head straight back towards Milngavie, but I decided to run into the village and meet up with the fast group - who were having something to eat in the Pottery cafe.  When I got there they were just leaving so I got a flapjack and almond slice to take away.  It came in a fish and chip box, which must  have looked weird as I ran through Drymen

I managed to get some time speaking to Ian and John and we spoke about whether it was a good idea to still do speed work while training for the WHW.  They are the experts on it and really did suggest that the speed training should take a back seat if you should do it at all.  I didn't really agree as the last time I cut back on speed sessions to concentrate on long runs I felt all my running suffered.  Not just short stuff.  I do agree that the long runs becomes more important though.  It is great being on these runs, because you get to see other peoples view points and although there are not any rights or wrongs there is better ways of doing training.  It's just a case of finding what they are because everyone is different and responds to the training differently.

We passed Debbie at Dumgoyach where I started to feel that Gavin was picking up the pace.  (yeah Gavin, I am blaming you.  I am sure it was just as much my fault). 

It felt great to finish off strong and I had the ultimate compliment from John at the end.  He said that I should aim for under 20 hours for the WHW race.  I couldn't believe it and was slightly embarrassed.  Now the pressure is on, I just hope I don't blow up.

Some links to blogs of people on the run below.

Debbies blog on the run

Ian Beatties Blog on the run

John Kynastons Blog on the run

Tims blog on the run

Who's the new girl??

Distance : 6.71 mi.

Time :  43:46 (6:31 / mi.)

Weather : 3.9C

Equipment : Saucony trigon 4

Total for week 51:  20.37 mi.

 

Another freezing day, so it was definitely time to try my new running tights.  Even in cold weather I get far too warm so I bought a pair of  3/4 length ones.  Yes you know the ones that woman all wear.  These ones are definitely made for men and I had even seen another guy with a pair on so I thought what the hell.  Anyway on a serious side the main reason I got them was my quads get stiff in the cold and my hamstrings can get tight as well.

After some strange looks and presenting Lesley with a basket of goodies from everyone at the club it was onto the run.  Went out with Alex and Mark.  The pace seemed a bit slow at first, not because I was getting fitter but because I had a sense that Mark and Alex had had one to many sherbets over the festive period.  After about 2 - 3 miles I picked up the pace and pushed away a bit but they caught me again with a couple of miles to go, so I pushed again and managed to hold them off.  I caught up with wee Robert and he raced me to the finish so I was pleased to push the last bit.  Met Athole at the end who said to me "I saw you going past earlier and wondered who the new girl was" in reference to my new tights.

Fffreezin' ma bits aff

Distance : 5.00 mi.

Time :  32:48 (6:34 / mi.)

Weather : 5C (Felt much colder)

Equipment : Saucony trigon 4

Total for week 51:  13.66 mi.

 

It was bitterly cold this morning and Debbie had made the right move and gone to the gym.  I was wanting to run an 8 mile route with the last 15 minutes hard but I had a training course today and didn't want to be late.  I only ran 5 miles but did it at a good pace.  Left quad still stiff.  It is definitely the cold that is affecting it.

Playing with Speed

Distance : 6.22 mi.

Time : 54:18 (8:44 / mi.)

Weather : 5C Very cold

Equipment : Saucony trigon 4

Total for week 51:  8.66 mi.

 

I always find Fartlek a bit easier than a normal Tuesday Speed session and a bit of a cop out as you can really tailor the session to how you feel.  Tonight was no exception but was still a very good fun run.  The group was quite big and with Ali not appearing, Alex still not looking back to full fitness and Stephen not making it, I was the fastest runner.  Today's fartlek had everyone having a shot of picking the pace and the distance or time of the hard run.  Although this would normally make it easier for me there is still a few of the slower runners that can go at quite a fast pace on the shorter distances and so it was a good beneficial session for me.  The cold is definitely affecting my legs.  They felt stiff at about the 3/4 mark even although I felt warm enough.  I really need to bite the bullet and buy a pair of running tights.  OMG!

Step Right Up

Distance : 2.44 mi. (including warm up/down)

Time : 34:18 (14:04 / mi.)

Weather : 5C Very cold

Equipment : Saucony trigon 4

Total for week 51:  2.44 mi.

 

Back to the granite stairs at Kelvingrove Park for tonight's session.  Looks like we are going to do this session once every 2 weeks with the mile reps on the alternate ones.  I spent all day trying to get out of it and even going as far as saying to Debbie that we could go out tomorrow morning.  I felt a bit rough from last nights activities and felt like I had raced a half-marathon the day before rather than a 3 1/4 mi. Santa race.

Luckily this isn't a bad session to do on a Monday night and the idea is that we are trying to get some more speed into our legs.

Felt great after this session of 12.  A little slower than normal but Averaging on 34 seconds up and down.  Thought that I would include a picture this time as I have never seen it in daylight before.

REPS : (Unknown), 34,34,35,35,34,34,34,34,34,35,33 (sec's)

A Nightmare before Christmas

Christmas Handicap Race Results

Distance : 3.16 mi.

Time : 18:39 (5:54 / mi.)

Weather : 3.9C

Equipment : Saucony trigon 4

Total for week 50: 29.72 mi.

It's that time of the year for the Garscube Christmas Party.  That night on the calendar where everyone gets the pi$$ taken out of them by my wife who is also the event organiser.  Before that though we have the Christmas Handicap race where we all dress as Santa (or something similarly festive) and run through Westerton.

Last year I managed to get 17:58 for the course and fastest time so I was hopeful that I would be able to defend it.  While getting ready for the race I took out my trusty racing shoes to cries of despair from Debbie.  "You can't wear them for a SANTA race......   yah fud"  Suitably embarrassed we set out for Westerton with my training shoes on to find that at least 4 or 5 other runners had their racers on?!  Luckily there was no Alistair, Stephen or Lindsay so I was hoping that the fastest time was still in the bag.  Debbie looked fantastic in her elf outfit that had cost her a small fortune and all week to make.  Spending every lunchtime in Primark looking for bits for it wasn't fun but it was worth it when she dressed up and everyone thought she would win the best dressed prize.  Went out to get some photos taken with all the various Santa's when up popped Stephen in his evil Santa outfit.  He looked great in it and I was starting to worry about my fastest time especially when he got a better handicap too.

So I was scratch runner with no chance of getting the turkey (the prize for first) and I had to work hard to overtake Stephen and a few others.  A bottle of red wine coming back on me from the night before didn't help either and I ended up in 11th position with a time of 18:41.  Still the fastest time of the day but slower than last year.  Funny that I was slower especially as I am just off a PB for a 10k and also I feel faster.  Oh well.  There is always next year. 

I was glad that Debbie and I had booked a hotel so we wouldn't have to travel to far for a nice bath but first we had to go shopping in Asda.  This was fab fun dressed as an elf and Santa Claus with a lot of strange looks that got even stranger when we checked into the hotel.

The night out was great fun with a Ceilidh and really nice food.  Also met a couple of people that had gone up Kilimanjaro with Debbie.  Lauren and Alex.  They were a really nice couple from Hampshire.

The Pappert Show

Distance : 8.72 mi.

Time : 1:09:12 (7:56 / mi.)

Weather : 5.6C Cool with sun breaking through

Equipment : Asics Trabuco 10

Total for week 50: 26.56 mi.

 

Out with Lins and Glen today on a run that Lins has spoken about quite a few times.  Pappert Hill.  Was meant to meet Lins at 10:30 but his timekeeping is hopeless so I thought that 10:40 would be okay. Ooops I ended up late.  This route was fabulous and had an easy uphill section behind Bonhill through some woodland and up to the hill.  Then an easy downhill with some muddy sections.  Debbie will like this one so I will take her next time.  View from the top was good and I could see lots of potential for other routes toward the Wangie.  Maybe next year.  Left leg a bit stiff still but felt fine through out.

Friday Fun

Distance : 7.74 mi.

Time : 48:56 (6:19 / mi.)

Weather : 7.8C

Equipment : Saucony trigon 4

Total for week 50: 17.84 mi.

 

I have been really enjoying my Friday runs recently but I really wasn't looking forward to today's run.  2 evenings of committee meetings on the Wednesday and Thursday nights had meant no running and I was losing the will to live.  Decided to run the Crow Road circuit but not as a tempo.  Too lazy today.  Normal run and didn't feel like I was going to well.  Was surprised to find out that I had a new record for the circuit, 48:56 @ 6:19/mi.  Last time I ran this circuit in 50:42 @ 6:27/mi. on the 14/11.  Must be doing something right.

Par-hoofin' Round in Circles

Distance : 4.65 mi.

Time : 30.06 (6:28 / mi.)

Weather : 7.8C

Equipment : Saucony trigon 4

Total for week 50: 10.10 mi.

Okay, I can't spell it, can't say it, can't figure it out so why the heck did the coaches think it was a good idea for me to run this session.  Luckily I had my trusty helper Debbie to do all the hard work while the only thing I did when we showed the troops what to do was touch her bum.  Now on to the hard work.  The session.  In case you don't know the session is Parlauf and the idea is that each person has a partner of similar ability.  One runs at speed anti-clockwise around a circular route while the other runs a recovery the opposite way.  When they meet up they swap around with the fast runner now recovering and the recovering runner now fast.  The idea is to keep at this for 30 minutes.  I partnered up with sub-man who is a wee bit slower than me but that didn't matter.  30 minutes is pretty tough going for this session but it was good fun and it is great that the whole club is all out together and not separated into groups as most session are.   A good session especially after the mile reps yesterday.

Knightswood Mile Reps

Distance : 5.45 mi.

Time : 39:29 (7:14 / mi.)

Weather : 6.7C Cold

Equipment : Saucony trigon 4

Total for week 50: 5.45 mi.

I really didn't feel like running tonight and really hoped that Debbie didn't want to either but I think that although she probably didn't neither of us would ever admit defeat.  So it was back to Knightswood for mile reps.  Oh joy.

After once around the park as a warm up I decided to keep my hat and gloves on as it was so cold. (also thinking that the SportsTracks software reports the wrong temperatures as it was never 6.7C)

Not much to say except I am up to 4 reps now and the recovery is now 2 minutes AND I managed 3 of them in the exact same time.  Felt much better than 2 weeks ago when we last did this session.  Hope to aim for 6 of these in the not too distant future.

rep times with 2 min rest : 5:12, 5:12, 5:12, 5:08

Hard Horseshoe

Distance : 14.12 mi.

Time : 1:48:57 (7:43 / mi.)

Weather : 7.8C Cold

Equipment : Saucony trigon 4

Total for week 49: 37.12 mi.

 

Didn't get that much sleep last night so I was really shattered when I went out to meet Lindsey for a long run today.  Glad that I had organised it though or I so easily could have just skipped it.  Debbie was still in bed and made no secret of how nice and warm it was compared to outside.  I started the run with 2 layers and regretted it by the first uphill as I was sweating buckets.  Started off on the normal Balloch horseshoe today although we did it backwards.  On the way back towards Balloch we took a detour toward Gartocharn and now I was glad of the extra layers.  It was freezing and there was still snow on the ground.  Finished the run by going through Balloch Park.  Did have a laugh at Lindsey's motivational speech though.  He told me that my 10k times were rubbish.  I replied that I was less than a minute behind him at the East Kilbride 10k last week.  :-)  That aside I do like running with Lindsey and I do pick up a lot of wee hints and tips from him.

Felt knackered for most of the run today but so glad I went out.

Scottish Athletics West Districts CC Championships

Results

Distance : 6.00 mi.

Time : 36:37 (6:06 / mi.)

Weather : 7.8C WInd, Sleet, Very cold

Equipment : Saucony Kilkenny

Total for week 49: 23.05 mi.

After 2 days off and a works night out the worse thing to do was to get straight back into it and race.  Nevermind the sub-arctic conditions and high winds all in the lovely Irvine.

I struggled from the start.  Like the last 2 races I decided to start at the back and work my way up.  This didn't work so well this time as I got stuck behind some slower runners and had too keep spurting in an attempt to keep a good pace.  Managed to try some of the race tactics that I have been reading about and drafted behind one of the Bella guys.  This worked really well in the high winds and I managed to pass him later on in the race.  I could hear Andy Birnie's wife shouting for him so I knew he wasn't far behind and it wasn't long before he passed me.  Tried to keep up with him and I was until we came back around to the hills where he powered away from me and left me no chance of catching him.  I finished in 67th place.

Wild Wild West

Distance : 7.70 mi.

Time : 49:53 (6:29 / mi.)

Weather : 11.7C

Equipment : Saucony Trigon 4

Total for week 49: 17.05 mi.

 

Debbie, the thieving gypo, stole my original title of Wet n' Wild.  I will forgive her though because she did come up with my new title.

Today was back to the dreaded west end route for my Crow Road Tempo.  Last week I managed 50:41 for the entire circuit with the tempo miles at 5:59 /mi.  Today the weather was far worse  with wind and horizontal rain.

Ran it in 49:53 with the tempo at 5:54 / mi.  Back at work I was soaked and very tired.  I was going to increase the distance today but there was no way I was ready for it.  Maybe next week. ;-)

Weird Science

Distance : 4.02 mi.

Time : 35:01 (12*450m reps with 3min turnaround)

Weather : 15.6C Dry

Equipment : Saucony Trigon 4

Total for week 49: 9.35 mi.

 

Today the session was short reps and I was so glad that it wasn't on the winter warm-up.  Instead it was at the Science Park on Acre Road.  These reps are 450m each and we were running 12 of them with a 3 minute turnaround.  Met some of the local neds on the warm-up and met with the usual barrage of insults although Debbie seemed pleased that one of them called her fat tits.  I thought they all looked about 5 years old but I suppose if you start smoking and drinking early enough they could in fact be 15 and just vertically challenged.

Anyway onto the session.  I was pretty happy to be running well enough and even managed to keep up with Ali for the first few.  Okay he ran 2 races and ran a hard reps session yesterday but hey I will take it anyway.  By the 4th one though he was miles ahead but I managed to stay ahead of Alex even although I was really struggling by the last 2.

Rep times with 3min turnover : 1:21,1:12,1:14,1:17,1:16,1:17,1:17,1:15,1:17,1:17,1:16,1:16

Post Race Stepping

Distance : (3 mi Treadmill)(2.33 Mi Hill Reps)

Time : 25min treadmill 36.25 Reps

Weather : 6.7C Dry

Equipment Asics - gel - Nimbus / Saucony Trigon 4

Total for week 49: 5.33 mi.

 

After yesterday's PB run I was content to go to the gym for a recovery run on the treadmill at lunchtime and then leave the evening session to what ever Debbie wanted to do.  The recovery was uneventful and the usual boring treadmill session.  LA Fitness doesn't make the experience any better by having rubbish on the TV's that actually work (the one in front of my treadmill was missing), headphone connections that don't work, changing rooms that are manky with mould in the showers (which also sometimes don't work for weeks on end) and a temperature that I will need to remember will be good for when I train for the Badwater ultra in Death Valley.  I await the call from LA Fitness when they want me to do any PR work for them.

For the evening session Debbie picked the Steps at Kelvingrove Park.  Its a great wee session and is meant to be good for those fast twitch muscles.  Which I had most likely tired out a bit yesterday.  Anyway we elected to do 12 plus a warm up and cool down.  I averaged about 34 seconds with Debbie averaging about 37.  She is much better at the step parts and I probably only pull away slightly at the flat parts between the stairs.  Anyway I was beginning to suffer towards the end and was glad to get back to the car and home for some of Debbie's home made soup, central heating and my big Homer Simpson slippers.  My right foot has been causing me a bit of pain but I have had that before and its just a sign that I am increasing the mileage etc.

Hugh Wilson 10k East Kilbride

Results

East Kilbride Athletic Club

• Distance : 6.26 mi

• Time : 35:44 (5:43 / mi.)

• Weather : 7.8 C Dry during the race, no wind

• Equipment Asics - gel - DS Racer

• Total for week week 48: 39.56 mi.

Finally. I have a PB this year. It has only taken me until the last month of the year to get it but hey better late than never. After last weeks great XC run I was in good spirits for this race. Had an easy night before and taking some pre race advice from Alistair M and Robert Gilroy I drank a bottle of wine. On Sunday morning Debbie helped me out by doing her long run in the morning which allowed me to have a nice relaxed morning in the house. She even helped me with my pacing and optimistically guessed I would run 35:45. In the end she was bang on even although at the time I thought she was away with the fairies.

I decided that today I would like last week take it easy at the beginning and this strategy is really working for me. Instead of trying to get to the front of the pack at the beginning I start more conservatively and then attempt to pick people off later on in the race. When this race started I sat behind Ewan and Stephen from Garscube and after the initial spurt of the start was over I felt good enough to start to pass people and managed to put a fair distance between me and the 4th Garscube runner Stephen although later on in the race he caught back up with me. After 5km I managed to catch up with a group that also had Chris Upson in it. He is running the WHW race next year although I didn't recognise him during the race. He managed to push me along with one moment him leading and then the next moment me leading. In the end I managed to come in seconds before him. I felt really good because this was the first time that I felt that I really pushed a 10km and had a neck in neck race with someone and all this on a course that people said wasn't a PB one. Here is to the next flat, straight 10km. I am so wanting to break 35mins.