2010- My Year In Running

I abandoned my plan to race a 1500m indoors today in favour of some training to make up for the 4 days I missed last week with knee problems. That decision meant I have now run my last race of 2010. Having some time on my hands for a change, I sat down to reflect on the year and worked out some statistics.

I ran 37 races in 2010, winning 5, placing 2nd in 3 and 3rd in another 4. In 23 of those races, I set either a new personal or course best. I earned my highest places in the Scottish 4km Cross Country at Bellahouston Park, Glasgow (11th from 103 runners) and Scottish National Cross Country at Falkirk (30th from 447 runners).

Above: Scottish 4km Cross Country, January 2010, photo courtesy of my Dad. Cambuslang member Jamie Reid, injured at the time, is in the background wearing the blue coat.

Through training and racing, I have become acquainted with far more athletes of all standards than I was this time last year. I've even been asked for and given training advice to one or two athletes, hopefully with positive results for them. Accolade wise, I ran a 1500m for the West Coast team at the Scottish Indoor Inter Regional Championship. I also earned selection for the West of Scotland team at the Edinburgh International Cross Country on 8th January 2011 though for reasons I may elaborate on in a future post, I turned the offer down.

Overall, this has easily been my most consistent year in terms of training and race performances. I have high hopes for 2011, health and fitness permitting. There isn't too long to wait to get the 2011 race schedule underway. I'm off to Kilbirnie on Sunday 2nd January to run the Beith Harriers New Year Road Race. Watch this space for the outcome.

Above: City of Stirling 10km Road Race, September 2010. Probably my very best race all year, finishing 7th in a huge personal best of 31:12. Photo courtesy of Mark Williams.

2010 Statistics

Races- 37, constituted thus:-

Road- 14

Track- 18

Cross Country- 5

Clubs Represented:-

Ronhill Cambuslang Harriers- 26

Whitemoss- 10

West Coast- 1 (Scottish Indoor Inter Regional Championships)

Personal or Course Bests Set- 23

Championship Results:-

Scottish Indoor Inter Regional Championships- 1500m, 4:07.55, 4th place

Scottish 4km Cross Country Championships- 12:04, 11th place, team bronze medal

Scottish National Cross Country Championships (12km)- 40:59, 30th place, 4th placed team

Scottish National 6 Stage Road Relay Championships- short stage (3.15 miles), 16:02, 5th placed team

Scottish Senior Track and Field Championships- 5000m, 15:20.38, 12th from 18 runners

Scottish 10km Road Race Championships (Stirling 10k above)- 31:12, 7th place, team silver medal

Scottish West District Cross Country Relay Championships (4km)- 13:56, 4th placed team

Scottish National Cross Country Relay Championships (4km)- 13:18, 7th placed team

Longest Race- 13.1 miles, Chris Moon Half Marathon, Strathaven, June 2010 (1st in 1:13:33)

Shortest Race- 100m on one occasion for Cambuslang and once for Whitemoss, fastest time of 13.2 seconds (personal best is 12.5 seconds set in 1999).

Worst Race- West District Cross Country Relay. The team achieved a good placing but I didn't run well at all. Whatever it was- the course, running last leg, a stressful week at work- it never happened for me.

Best Race- Stirling for definite. Others come close such as the National Cross Country Relay. I'd also mention the Irvine 10k in August. While not a personal best, I was tired after a stressful working day and worked hard to win it against some good opposition from clubmate Chris Wilson and one or two others.

Most Enjoyable Race- both races organised by Strathaven Striders (Chris Moon Half Marathon and Run With The Wind 10k) were friendly affairs. The Penicuik Harriers 10k is a tough race but organised by very welcoming people. It had everything I look for- run on a Saturday afternoon, scenic location and plenty post-race grub. The Round Cumbrae Road Race at Millport is a splendid day out. Enough said. It's on my radar for 2011 already.

Above: Penicuik 10k early stages. I eventually finished 3rd in a then personal best of 33:22. The winner was Ross Houston (yellow vest) followed by David Simpson (white vest). Clubmate Charlie Thomson is a former winner of the race. Photo courtesy of http://www.roadrunpics.com/.

Ronhill Cambuslang Harriers Down By The River Races, 27th December 2010

After the recent freezing spell, it was a relief to finally have a race to do. On Sunday 7th November, I ran my 36th race of 2010 when winning the Strathaven Striders Run With The Wind 10k. Little did I know it would be another 50 days before I did my 37th. I devoted the rest of November to intense training for the West District Cross Country Championships on 4th December. It was postponed until 16th January. With no alternatives lined up, and any likely ones being snowed off, I had no option but to keep training in the thick snow, ice and sub zero temperatures.

My usual weekly average mileage hovers around 45. In an attempt to make more progress, I agreed with the club coaches to find ways to up this a little. For 6 weeks after Strathaven, my mileages were 54, 57, 51, 44, 56 and 53. The wheels came off big style in the 7th week (week commencing Monday 20th December leading up to Christmas) with niggling pain in my right knee. More about this to come in a future post but suffice to say it saw me rack up 25 miles for the week with 3 days of running. Merry Christmas to me!

It was against this background that I approached Cambuslang's race with less confidence and more self doubt than normal. I knew the road option had been abandoned in favour of cross country so had packed my spikes. I stuck to my old ones, keeping the new pair I got for Christmas in the box until a later date. On arriving I met clubmate Kirsty Grant who surprised me with a Christmas present in exchange for the card and gift I gave for her birthday earlier this month. I also engaged in some conversation with Kilmarnock Harrier Ian Goudie, running his 65th race of the year. Nutter! I then headed out to the course to test my knee which pleasingly held up well.

Due to numbers (26 for the 5 lap race of approximately 7km and 11 in the 2 lap 3km), both races started together. A leading group quickly formed of myself and clubmates John MacNamara and Iain Reid. A sterling effort had been made to lay out and steward the course. Despite this, navigation proved my problem. Anyone who has ever taken a lift from me will know my sense of direction isn't the best. But for John shouting out the turning points, I would have gone off course several times. It was very kind of him considering that he was racing me at the time.

By the 3rd lap, I had got the hang of it. I had tried to replicate some of my interval training by injecting some fast surges to burn off John and Iain. It worked to an extent. Iain dropped off slightly but was still a clear 3rd while John stayed on my tail. John had been at our club curry night on 22nd December, the night my knee problems really started. He had clearly been training since he looked in good physical condition. I was running strongly but he was still there and the doubts were in my mind. Keeping them out my head took a lot of doing. I surged again during the 4th lap but he stayed with me. "Try again" I thought as we neared the end of the lap. After another surge, lasting around 100m, I couldn't hear him. I had got a gap though didn't take this for granted and dared not look behind.

I negotiated the last lap with every last bit of energy remaining. Up each hill and round each bend, I ran on the assumption there was a pack waiting to pounce. I found a sprint in the final straight to finish in a time of 21:22 for the course which I later discovered was just over 4 miles. John came through in 21:31 and Iain in 21:57. While perhaps more of a low key race, a good performance was hugely important to me given my injury filled build up. It's probably my most satisfying result all year.

Cambuslang were well represented throughout the age groups. Regular training partner Frank Hurley was 6th overall and second over 50 in 24:19 and Thomas McPake was first over 60 in 27:35. Another club over 60, Terence Dolan, finished in 32:23. For the women, recently turned under 20 Mairi Brown tested herself over the longer distance, staying competitive to finish in 30:19. Kirsty ran as strongly as I've seen for several weeks, having a race long battle with Motherwell's Clare Barr, losing out by only 2 seconds in 28:48. She was rewarded with a prize at the prize giving.

Having warmed down, showered then devoured a bridie and a cup of tea, I received my reward for a second consecutive race win, £60 worth of vouchers for Achilles Heel in Glasgow. With the number of vouchers I've been awarded at races, I'm gradually getting kitted out in the best of running gear without having to spend very much money on it. Myself, John and Iain secured the team prize for Cambuslang for which I received a club sweatshirt. The aforementioned Ian Goudie walked away with a bottle of wine for his 3km efforts. Fully fed and much happier than I was on arriving, I headed to the sales at East Kilbride Town Centre to spend my work Christmas bonus.

Many thanks go to everyone from Cambuslang who did so much to ensure we had a race at a time when so many have fallen by the wayside. The longer race results are below. The 3km results can be found on the club website.

Name	Club	Cat	Group	Time	Pos.
Stuart Gibson	RHC	M	MSnr	21:22	1	1st Male
Johnny MacNamara	RHC	M	MSnr	21:31	2	2nd Male
Iain Reid	RHC	M	MSnr	21:57	3	3rd Male
Paul Thompson	Helensburgh	M	MV50	23:39	4	1st M50
Denis Williams	Shettleston	M	MV40	23:41	5	1st M40
Frank Hurley	RHC	M	MV50	24:19	6
Maarten Van Der Hoeven	Highgate Harriers	M	MSnr	24:27	7
Andy Buchanan	U/A	M	MSnr	25:10	8
Claire McCracken	U/A	F	FV35	26:01	9	1st Female
Tom Ord	Victoria Park	M	MV50	27:18	10
Michelle Hetherington	Helensburgh	F	FV45	27:22	11	2nd Female
Tam McPake	RHC	M	MV60	27:35	12	1st V60
Clare Barr	Motherwell AC	F	FV35	28:46	13	3rd Female
Kirsty Grant	RHC	F	FSnr	28:48	14
Maureen McVey	Giffnock North	F	FV45	29:46	15	1st F45
Mairi Brown	RHC	F	FJnr	30:19	16	1st Jnr Female
Dave Bartos	U/A	M	MV40	30:29	17
Julie Fitzpatrick	Bellahouston RR	F	FV35	31:11	18
Clare Blue	Virgin Active Runners	F	FSnr	31:23	19
Tom Keenan	Bellahouston Harriers	M	MV50	31:33	20
Jan Fellowes	Helensburgh	F	FV55	31:48	21	1st F55
Terence Dolan	RHC	M	MV60	32:23	22
John McGlynn	U/A	M	MV50	33:10	23
Clare Larravide	Motherwell AC	F	FV35	34:54	24
Anne Coles	Minehead Running Club	F	FV55	34:59	25
David J Hay	Bellahouston Harriers	M	MV50	36:17	26

Queen's Park v Elgin City- The Only Show In Town

The title of this post is far from an exaggeration. Burst pipes at Ibrox put paid to Rangers v St Mirren and a failed 7.45am pitch inspection saw Hamilton v Celtic bite the dust. The Queen's Park v Elgin City match at Hampden was the only football match in Glasgow on Saturday 18th December and one of only 5 games to go ahead in Scotland. We were literally the only show in town.

It was surprising then to find a rather subdued Social Club as I enjoyed a pre-match pint with my Dad. It looked as if very few neutrals had taken up the opportunity to attend a game. It was a rather surreal set up at Hampden as our usual seats were cordoned off due to safety concerns with the stairways, forcing the supporters to sit further away from the pitch. I grabbed the chance to take one of the posh leather seats. The crowd of 452 which shivered in temperatures of -4 degrees celcius comprised diehards and Christmas shopping dodgers, one in the same thing really. Among that number I counted 27 Elgin supporters. Fair play to everyone who came down the A9 to support their team at this time of year in these weather conditions.

Above: preparing to kick off.

Queen's had not played since a lame 1-0 defeat to Albion Rovers on 13th November, 6 days after the last time I raced. Whether it was absence having made the heart grow fonder or a genuine improvement, I thought Queen's were playing pretty well. Elgin were first to threaten, forcing home keeper Adam Strain into a fine diving save. The Spiders hit back, in particular, with a header from David Anderson bringing the best out of Elgin goalie Peter Donnelly, resplendent with tights under his shorts, at his left hand post. The game ebbed and flowed well enough and both teams chittered their way to half time with no goals.

The second half began with Queen's on the offensive. As has happened so often, we were not making it count, leaving the familiar fear of falling behind.

Above: Queen's putting pressure on Elgin (blue shirts)

Just after the hour though, we conjured up a goal. Ian Watt played a cross into the box. It found its way to Martin McBride whose header brought an excellent save from Donnelly. Tony Quinn got on the end of the rebound. Donnelly could only palm his effort into the roof of the net. 1-0 to the Spiders.

Queen's reacted in the way they often do- retreating into their defensive shell. Manager Gardner Speirs actually showed some positivity, lining up striker Craig Smith to come on. Before he could, Craig Frizzell played a cross into our box. Elgin striker Jason Crooks met it very well with his head. Strain's outstretched hand helped the ball into the top left hand corner. 1-1, something for the two dozen or so Elgin fans to cheer and the lead lost after barely 5 minutes. Smith then replaced Paul Harkins. Too late was the cry.

Both teams to their credit still went at it. In the last 10 minutes, Speirs brought on two more strikers, David Murray and Michael Daly, for Ian Watt and Tony Quinn and went from one up front to three. A bold move for a normally conservative manager. However, it was Elgin who continued to give us the jitters, forcing two corners as the 90 minutes came and gone. We managed to clear the second one and had enough time to break away to force one of our own. The pressure came to nothing and the final whistle signalled a stalemate.

It was a fair enough result for me and one I would have taken beforehand against a team on a decent run of form. 2010 has not been a vintage year for Queen's Park. We reached the promotion playoffs at the end of season 2009/10 before being thumped 6-2 over two games by Arbroath. This season has been a write off. Second bottom of the Third Division with 11 points from 14 games at the time of writing and turfed out the Scottish Cup by junior side Bo'ness United. Here's hoping 2011 brings better things.

We certainly have a DJ with a sense of humour who played "Driving Home for Christmas" as we exited Hampden. Provided all associated with Elgin hit the road within half an hour of the final whistle, they may make it in time.

Teams

Queen's Park- Strain, McGinn, Meggatt, Little, Gallacher, Capuano, McBride, Anderson, Watt, Quinn, Harkins. Subs -Sinclair, Smith, Daly, Murray, McPherson (GK)

Elgin City- Donnelly, Dempsie, Inglis, Kaczan, Niven, Crooks, Duff, O'Donoghue, Cameron, Nicolson, Frizzell.Subs - Millar, Wilson, Edwards, McDonald, Calder (GK)

Training, Week Commencing Monday 13th December

Monday: Track, 800m, 600m, 800m, 600m, 800m, 600m, 800m, 60m, 400m. 800m times- 2:26-2:31, 600m times- 1:46-1:48, 400m time- 69 seconds. 9 miles approx total including warm up and warm down.

Tuesday: tempo run, 8 miles (44:21), 5 minute jog warm down.

Wednesday: Rest

Thursday: 8 hill reps at High Point, East Kilbride, hard up the hill and hard off the top, easy jog on the flat at end of each lap. 5-5.5 miles including warm up and warm down.

Friday: 6.5 miles easy (40 minutes approx)

Saturday: Glasgow Endurance Session, Rouken Glen Park. 15 minutes tempo (2 minutes recovery), 10 x 1 minute with 1 minute recoveries (2 minutes recovery), 10 minutes tempo, 9-9.5 miles total including warm up and warm down.

Sunday: Longer run, 15 miles (1:40:40)- 20 minutes easy then intervals, 5 mins, 1 min, 2 mins, 4 mins, 5 mins, 1 min, 2 mins, 4 mins with 5 minute jogs between each. After last interval, jogged the remainder of the run.

Mileage- 53

This was another excellent week. The snow had cleared enough for a club track session on Monday with Stewart Orr, Jack Hamilton, Alistair Campbell and Stuart Roe. It was also a good chance to catch up with the coaches to discuss progress and targets. I gave myself the day off on Wednesday for my work Christmas lunch and moved my tempo run to Tuesday. I was 5 minutes quicker on the same route as the previous week in the absence of snow. The snow was back by Thursday. I felt very strong during my hill session.

I came to grief with the weather for the first time on Friday, bruising my left knee when I slipped on black ice less than 2 minute into my run. I carried on but forgot to start my watch for another 10 minutes which explains the approximate time. Saturday's session in the snow was excellent.

Today's run was based on a session lifted from Charlie Spedding's book "From Last to First." Spedding won a bronze medal in the 1984 Olympic marathon. He is the last British man to date to win an Olympic medal in the event. He used to do an interval session on a 21 mile run which he said helped him race a marathon rather than simply running it. My intervals and recovery between them are the same as his. The differences are I'm running slower and for a shorter distance. I experimented with the session on a shorter run in the summer and enjoyed it. I've done interval sessions based on Spedding's a few times since, feeling great benefit.

My weekly mileages since the Strathaven 10k on 7th November are 54, 57, 51, 44, 56 and 53. I didn't think I'd still be waiting to race again. I'm absoloutely desparate to now. If only this weather would clear.



Training, Week Commencing Monday 6th December

Monday: Intervals, 1 min, 1 min, 2 mins, 2 mins, 3 mins, 3 mins, 2 mins, 2 mins, 1 min, 1 min, 1 minute recoveries after each interval. 6.75-7 miles total including warm up and warm down.

Tuesday: 7 miles easy (47:10)

Wednesday: tempo run, 8 miles (49:49), 5 minute jog warm down.

Thursday: 8 hill reps at High Point, East Kilbride, hard up the hill, striding out remainder of the lap. 5-5.5 miles including warm up and warm down.

Friday: Rest

Saturday: Longer run, 15 miles (1:45:21)- 3 miles high tempo (16:24), 6 miles approx easy (7:10/mile pace approx), 3 miles high tempo (17:52), easy jog remainder.

Sunday: 12 miles very easy (1:40:05), 8:20/mile pace

Mileage- 56

The bare statistics do not begin to tell the whole story of the week. The UK was hit with a snow avalanche and freezing temperatures. Monday saw just about the entire country come to a standstill with people stranded for the night in workplaces, schools and even their vehicles on motorways. I was incredibly fortunate to leave work at 1pm, be home by 2.15pm and out my interval session at Langlands Industrial Estate, East Kilbride by 3pm. I count myself lucky beyond belief.

Tuesday was an easy run up to Langlands and Kelvin Industrial Estates, a circuit around there then home again. It was -8 degrees celcius that night. I felt very chilly in shorts. I admitted defeat for the tempo run on Wednesday and wore tracksters. The hard packed snow made easy running treacherous and hard running nigh impossible. Putting in twice the effort to run half as fast was quite a strain. There were so few cars on he road, I was running in the middle of main roads a lot this week. East Kilbride was an eery ghost town.

On Thursday, I only ran hard up the High Point hill because it was too dangerous to do so for the full loop. I wanted to bump my miles up again to 50+ for the 4th time in 5 weeks so gave myself a hard 15 miler on Saturday followed by an easier run with Kirsty in Cambuslang on Sunday which was strangely over 2.5 minutes faster over a slightly longer distance than the week before. Amazing the difference less snow makes. There had been a gradual thaw from Friday onwards.

I now know the West District Cross Country is on Sunday 16th January. Hopefully the club 10k on 27th December will go ahead. I also intend to race a 1500m indoors on 30th December for a bit of sharpness. I'm off work from Christmas Eve until 4th January so I might as well.

Training, Week Commencing Monday 29th November

Thank you to Jim Orr for the two photographs from the club Saturday session.

Scenes like the one above, taken from my parents' bedroom window, have been commonplace for much of the UK for the last week at the time of writing. Heavy snowfall has seen widespread disruption to public transport, school closures and caused general inconvenience to people trying to live their daily lives. It never fails to amaze how we continually come to a standstill with a bit of bad weather.

Another thing hampered, as you will see, are sporting fixtures. I went into this week winding down for the West District Cross Country Championships. Since my Glasgow University-Strathaven race double header on 6th and 7th November, I have focussed primarily on training. I upped my weekly mileage of 45-50 to 54, 57 and 51 miles in consecutive weeks comprising a diet of track sessions, tempo runs, long runs, interval sessions and easy runs. I continued on the basis I had a race to prepare for even as the week began with heavy snow.

Monday: 6 mile run- 10 minutes easy then 10 x 1 minute, 1 minute jog recoveries, easy jog of remainder after intervals, total time = 38:34.

Tuesday: 7-7.5 miles easy (48:15), mainly 6:30-6:40/mile pace.

Wednesday: 5 miles high tempo (30:04), 6 minute jog warm down.

Thursday: Intervals- 1 minute, 1 minute, 2 minutes, 2 minutes, 1 minute, 1 minute, jog recovery same as the interval, e.g. 1 minute jog after each 1 minute interval, 6 miles total including warm up and warm down.

Friday: Rest

Saturday: Club session, 8 x 3 minutes, 1 minute recoveries, 7-7.5 miles total including warm up and warm down.

Above: club session at the Showground in East Kilbride on Saturday. I am at the front, (first left, white top).

Sunday: 11.8 miles very easy (1:42:42), 8:42/mile pace.

Mileage- 44

You will deduce from the above that no race took place. By Thursday afternoon, I knew that both the East and West District Championships were off. Every Scottish football match at all levels, apart from Alloa v Peterhead in Scottish Division Two, were also cancelled. I will not go into detail. Suffice to say, I disagree with the cancellation. We await the new date.

Monday's run was in place of a track session. Tuesday included three laps of Peel Park Industrial Estate in East Kilbride and was roughly equivalent of what I would have done at the club. Wednesday's run was completed in temperatures of -6 degrees celcius and thick snow, hence, my time being almost 3 minutes outside my best in training. The effort was there. Even though I had no race, I did my originally planned session for Thursday at East Kilbride's Kelvin Industrial Estate. I found it bitterly cold this time, -8 degrees celcius with a horrible wind chill which saw my fingers go numb despite wearing gloves. According to a BBC weather report, Greenland was warmer than the UK, sizzling in temperatures of 2 degrees celcius.

On Saturday, we did a session in East Kilbride in thick snow (group photo below). I was very jaded after this and needed a lie down for an hour before my dinner. My legs were heavy so I joined clubmate Kirsty for a Sunday run in Cambuslang. I inadvertently cut 0.2 miles off the route by exiting the Clydeside cycle path early. No complaints were received however. Kirsty had gone along for her first attempt at the Glasgow Parkrun 5k the day before only to have to negotiate a 3 lap cross country with the usual course icy. Such were the underfoot conditions on our route, much of our run had to be done in single file within the small patches of runnable ground available. Finishing was a good feeling.

My next target is the Cambuslang Down By The River 10k on 27th December. I'll be upping the mileage again with that in mind.

Hugh Wilson Memorial 10km Road Race, 27th November 2010

Both photos in this post are courtesy of http://www.roadrunpics.com/.

Today, the Hugh Wilson Memorial 10km Road Race took place in East Kilbride. Hugh Wilson was a member of the host club, East Kilbride Athletics Club, who was tragically killed on his way home from work when knocked off his bicycle in the middle of a main road. My Dad, who used to run for East Kilbride, was a team mate and counted Hugh as a good friend. East Kilbride have always hosted a road race. Since Hugh's untimely death, it has been named after him.

Last night, I attended my friend's brother's engagement party in Shawlands. I felt drained after a tough week at work so, not feeling like drinking, took my car. I was glad I did when I came out the "Church on the Hill" Bar and Restaurant just after midnight to a snow blizzard. Queen's Park's match with Clyde today bit the dust due to Scottish referees taking strike action but the weather would have put paid to it anyway. Having also trained in the morning and needing something to make my mind off my work, I ventured down to the John Wright Sports Centre to give some support to anyone from Cambuslang or my former club Calderglen who was competing.

Two Cambuslang Harriers, Robert Gilroy and Kirsty Grant (both pictured below running the City of Stirling 10k), and a good turnout of my former team mates, lined up in a sadly small field of around 100 athletes, the weather no doubt influencing many people's decisions. Personally, I've been building up to next Saturday's West District Cross Country and didn't feel focussed enough to race. I hope it all pays off. I got myself a vantage point which let me see a good chunk of the race. 

Robert Gilroy (red vest)

Kirsty Grant

Early on, Robert was facing a challenge from Pitreavie's Jeff Farquhaur. By the time I first saw him around 2km in, he was winning that battle and building up a commanding lead. Kirsty meanwhile was overcoming illness and work commitments over the last week, positioning herself as 3rd lady ahead of some decent runners including training partner Claire MacArthur, back running after becoming a mother 6 weeks ago.

The route is a little enclosed around cycle paths and roundabouts so my vantage point let me see the athletes on two occasions. While waiting, I had a chat with fellow Harrier Alistair Campbell, on his way out for the afternoon, and some other Calderglen Harriers. On the return trip past me, Robert was keeping his momentum going, cheered on by his parents. Jeff Farquhaur was now clear in 2nd place. Kirsty was still 3rd lady. Mindful of her missed training this week, I encouraged her to lengthen her stride and use the downhill section to her advantage. Calderglen runners Martin Duthie, Alan Cullie, Eddie Reid, George Stewart, David Herbertson, Jim Holmes and Colin Banks also looked to be putting in good shifts in the cold, slippery conditions.

From there, I switched position to the final kilometre stretch into the finish. Robert was too quick for me because the first runner I saw was Jeff Farquhaur. Calderglen's Martin Duthie was running strongly towards finishing 4th. If there was a team prize, Calderglen may have got it. Kirsty was now looking tired and had been caught by Claire and a Calderglen lady. There was nothing in it though, a sprint finish would still have sealed her 3rd lady's prize. She had clearly put a lot into the race. I gave her all the encouragement I could and just hoped having someone shout you on when you were spent at least helped a little.

Robert won in 32:22 ahead of Jeff Farquhaur and Kirsty clocked 44:08 for 5th lady, quicker than her last 10k but a minute away from her personal best. Plenty still to come. Paula Wilson of Kilmarnock Harriers won the ladies race. I'm unsure who was 2nd but Claire MacArthur sneaked the 3rd lady's award ahead of Calderglen's runner.

My thoughts now turn to my own big race a week from now at the time of writing.

Football- Where Speaking English Is A Big Ask

I read an article in one of the English broadsheets a few years ago which made me smile as did the readers' feedback a week or so later. They were both about what you could call "football speak," referring to the way the English language is totally torn apart by players, managers and pundits. Next time you listen to one of the radio stations or watch a live broadcast or highlights package, you are highly likely to hear at least one of the words or phrases I'm about to list. There are no doubt plenty more.You will never hear any of them utilised in any other walk of life.

So here we go with my random list. Some I remember from the original two newspaper pieces, others have come to mind myself. All the comments on each one however are my own.

"it's a big ask"- an absoloute pet hate of mine, describing when a team finds themselves "with a mountain to climb" (see, there another one). According to my dictionary, "ask" is a verb meaning to make a request or inquiry, invite or require. It is not a noun. I want to scream anytime I hear someone say this. It sounds clumsy when you say it out loud. Notice there is no such thing as "a small ask." Not yet anyway.

"all credit to them"- a team is never congratulated. Well done is never said. They get "credit."

"we set out our stall to get a result"- this provokes images in my head of teams setting up a pitch at a car boot sale. In addition, even if you lose, is that not a result? You maybe want a good result but win, lose or draw, you have a result.

"very much so"- next time you watch Match of the Day or Match of the Day 2, listen out for Alan Hansen or Lee Dixon saying this. Why use one word like "yes" when three will do?

"at this particular moment in time"- another unnecessary extension of the language when "just now" or "at the moment" would do.

"covering every blade of grass"- a physical impossibility but a lot of players seem to do it.

A ball is never simply kicked into the net. It is fired, hammered, toe poked, tapped, stroked or curled past the "helpless" or "stranded" goalkeeper. Also, a header is not a real header unless the ball is "bulleted." Finally, playing the ball into the opposition's penalty box is always "whipping it into the danger area."

"Row Z"- a clearance by a defender never ends up in any other row in the stand. Never seat yourself there.

"in the manager's plans"- describes a player popular with the manager.

"out of favour"- the opposite of the above. A player is never in favour nor out of the manager's plans.

"a bit of stick"- I've never understood this but it's the universal phrase for good natured banter from your team mates.

A football pitch is a fascinating place. There is apparently a big canyon in it between a team's midfield and strikers judging by the amount of times I read about players who play "in the hole." It is also bordered by waterways with the number of players who run "into the channels."

"plucky" or "brave"- describes a wee team which has lost to a bigger club but are seen to have given them a good game.

"professional foul"- there's no such thing as an unprofessional foul though.

"schoolboy defending"- usually used when you've lost heavily or due to a "silly" goal.

"sick as a parrot"- not actually heard very often but I suppose I should throw it in.

So there you go. Any time you hear any of the above uttered, spare me a thought, if it's not too big an ask!

Training Before the Stirling 10k

As you will know from one of my earliest posts, I clocked a personal best for 10km of 31:12 at The City of Stirling 10k on 19th September. The purpose of this post is to give an insight to my training and general build up to the race.

I rounded off my summer on Tuesday 24th August with a 5000m track personal best of 15:06.9 at Shettleston Harriers' Open Meeting at Crownpoint Stadium, Glasgow. This ended a highly successful summer. My best 5000m at the beginning of 2010 was 15:59. I went through the motions for the rest of that week with nothing to really focus on, clocking up an uneventful 33 miles for the week. I then took the entire week off as a rest from Monday 30th August to Sunday 5th September inclusive, not running a single step until Monday 6th September. My build up then began.

Week Commencing Monday 6th September

Monday: 7-7.25 miles easy (46:08).

Tuesday: 8.5-9 miles easy (56:18).

Wednesday: 5 miles high tempo (28:08) with 2 miles easy warm down.

Thursday: Club, 2 x 10 minute efforts with 30 second recoveries, 7-7.5 miles total including warm up and warm down.

Friday: Rest

Saturday: Glasgow Endurance Session, Glasgow Green. 8 x 3 minutes, 3 minute recoveries, 7.5-8 miles including warm up and warm down.

Sunday: Race- Round Cumbrae 10 Mile Road Race, Millport- 2nd in 53:02, 7 minute easy warm down.

Mileage: 49

Monday's and Tuesday's runs were simply to get the legs moving again. It was Wednesday before I was confident enough to do a harder session and Thursday before I felt ready to go to the club again. I didn't ease down for the race. I was intent on getting into shape, hence the Saturday session and race back to back. I was soundly beaten at Millport by Corstorphine's David Simpson but it was an excellent workout and terrific day out (see my earlier blog post).

Week Commencing Monday 13th September

Monday: 6.75 miles very easy (57:59).

Tuesday: Club run, 7.5-8 miles fairly easy (50:29).

Wednesday: 5 miles high tempo (27:17) with 2 miles easy warm down.

Thursday: 10 minutes easy then 1 x 10 minute effort and 2 x 5 minute efforts, 2.5 minute jog recoveries between each effort, total = 6.5 miles (38:05).

Friday: Rest

Saturday: 3.5 miles easy (22:09).

Sunday: Race- City of Stirling 10k, 7th in 31:12, 4 miles easy warm down.

Mileage: 41

My legs were fragile after Millport, hence, an easy run on Monday with clubmate Kirsty Grant then a not over strenuous club run on Tuesday. I felt a good 10k time was on the cards with the improvement in my tempo run on Wednesday. Thursday's run was squeezed in at 8.10am because I was going to Bellahouston Park for the Pope's visit. This was a benefit because it gave me a long recovery until my jog on Saturday morning which was simply to keep my legs moving.

The night after Stirling, I had another easy run with Kirsty, who had clocked a personal best in the same race. We did the route I had run with the club on Tuesday. It was our third run and the first time it hadn't rained! Since then, I've been into proper winter training.

A Tale of Two Races Part Two

Following my run at Glasgow Uni, I felt I had done enough to earn a little refreshment that evening. I therefore enjoyed a beer in the house watching that hideous, Simon Cowell led entertainment show on ITV that dominates British society to an unhealthy degree. I need a drink to enjoy it now. It's the same brainwashing format every year. Don't get the wrong idea however. I made three low alcohol pints of beer last all night because, one, I was driving the next morning and two, I would be racing again. I got tucked up in bed by midnight and had a great sleep.

On Sunday I made the short drive through to the picturesque market town of Strathaven, finding my way to Kirkland Park Primary School to collect my number and timing chip. This was the Strathaven Striders Run With The Wind 10k. Three Cambuslang Harriers had beaten the 350 runner limit- myself, Colin Feechan and Kirsty Grant. We got together and boarded one of the eight coaches transporting us through the country roads on East Kilbride's outskirts to the race start at Whitelee Windfarm. There are two entrances, one is on Eaglesham Moor with a recently opened Visitor Centre. We were going to the other one only five miles from my home. Various things were discussed on the way up such as my race the day before, Colin's memories of Strathaven as a young lad and when and where Kirsty was going to have her first go at a cross country.

Above: the first photo shows where the race started from. The second one is in Whitelee itself. Both were taken by me during a Sunday run in December 2009.

This race for me, in football terms, was what you would call a home game. Whitelee Windfarm is a regular training venue and I was also familiar with the country roads from training. The race is "point to point." This means you start in one place and finish somewhere else. Our task was to run 10km back to Strathaven, hence, why we had been transported into rural Lanarkshire. My main opposition seemed to be last year's winner Robert Turner, so I was told. As far as I'm concerned though, anyone who turns up at a race can beat you. Everyone who puts their toe on the line is opposition in my eyes.

We set off on the fairly steep downhill first 2km. I found myself at the front but resisted temptation to fire everything. I had raced the day before and I also knew there were some climbs to come. I ran along quite relaxed, lengthening my stride as much as possible. My legs were holding out. The field were keeping pace. I injected some faster surges at different points. By 4km, I was gradually pulling clear.

I had a lead car to follow throughout with a little boy who looked out his window a few times to encourage me. It also had a clock at the back which I tried desparately not to look at. I went through 5km in 15:40. My legs were now hurting. I was keen for the pace to remain constant. There was a lot of talking out loud, encouraging myself to keep going. Things like "move the arms," "keep the knee lift high" or a simple "come on ya big wimp."  At one point, you go by Strathaven Airfield. It surprises me a budget airline hasn't bought it up yet and renamed it Glasgow Strathaven Airport. At 9km, I reached Strathaven and negotiated a welcome slight downhill, a left turn, an unwelcome slight uphill into Kirkland Park then an 80-100m grass straight into the finish. I finished in a tired and sore 31:34, only 22 seconds slower than my personal best. Robert Turner came through in 33:12 followed by Barry Paterson (34:12). There was local success with East Kilbride's Kevin Downie taking 4th overall in 34:29 and first veteran.

Having received my goody bag, stopped coughing and congratulated the three runners previously mentioned, I wandered back out to cheer in Colin and Kirsty. Colin was 3rd in his age category and declared himself satisfied with 37 minutes which shows a gradual return to form. Kirsty finished as 5th lady with a new best by over a minute of 43:07 and declared she is looking to run even faster. I for one am certain she will be doing so sooner rather than later.

The three of us warmed down together before getting some complimentary hot soup and a roll as we waited for the prize giving at the school. I was delighted to receive a £100 sports voucher but even more so with the engraved silver pewter Highland Quaich. This is a shallow drinking bowl with two handles, known as "lugs," originating in the Scottish Highlands. It was used to offer both welcome and farewell drinks to visitors. This quaich is strictly for display purposes only. It's fair to say I've had worse weekends.

Overall this was a very well organised race by a friendly club. I've given a few website links below to give a flavour of the race setting.

Strathaven Wikipedia page
Strathaven Striders website
Whitelee Windfarm website

A Tale of Two Races Part One

This is the first of two parts about my races on Saturday 6th and Sunday 7th November.

The races in question were the Glasgow University 5 Mile Road Race and Strathaven Striders "Run With the Wind" 10k Road Race. Why race twice in the same weekend? Well, I had entered Strathaven first because it is a local race and it has a 350 runner limit and if I wasn't quick off the mark, I would miss out. I later found that Glasgow was the same weekend. Last year, the races were 6 days apart. I like Glasgow because it attracts a good quality field. There is also a tinge of sentimentality since it was Glasgow University where I studied and I am a former member and secretary of the Glasgow University Hares and Hounds club. I really wanted to do both so did.

Above: running for Glasgow University Hares and Hounds at the Isle of Man Easter Athletics Festival in 2006.

I had a fairly stressful time of it in 2005 when I organised the road race. It attracted around 280 runners that day. "The Uni" was one of my earliest road races in 2000 when I was 17. The route was testing, including a nasty hill early on up a street called Cleveden Drive.  I remember groaning and wheezing my way round to 217th place out of 292 finishers in a time of 36:07. I think I nearly cried at the top of Cleveden.

Sadly (or happily if you aren't a lover of the Cleveden hill), police concerns have seen the route altered to a two lap course round Garscube Estate, by the Forth and Clyde Canal, through Dawsholm Road and Park, onto Maryhill Road and back into Garsube. That's one lap. You do it twice. Each lap has a couple of testing climbs though not of Cleveden proportions.

The drive to Glasgow's West End was a battle through strong winds and rain. This had subsided by the 2pm start but had an effect on the numbers with only 178 runners lining up. It was a good quality field though.

We set off and much to my surprise I found myself in the top 10 at the top of the first climb. I ran alongside 2007 Scottish Cross Country Champion Mark Pollard. I had two of his Inverclyde team mates, Chris Mackay and Andrew Douglas, ahead of me as well as Edinburgh Uni's Michael Gillespie and Central's Alistair Hay who was clearly returning to training and racing following his 1500m exertions at the Commonwealth Games in October. As the first lap wore on, I was astounded to pull away from Pollard into 5th and be hanging onto Gillespie's coatails. As we entered Garscube Estate for the second lap, my efforts to keep in touch with Gillespie were bringing me closer to Alistair Hay who had dropped off the leaders and looked to be struggling.

As we ran along the canal, I started to entertain notions of catching the Scottish Cross Country Champion. While working hard, I was bounding along well with good knee lift and arm movement. There were around 2 miles to go. I thought "it's too early. Catch him gradually. You'll get him on Dawsholm Road." At the aforementioned Dawsholm, the gap between myself and Hay was down to around 40-50m. Confident of my hill training, I felt I could pass him on the hill leading onto Maryhill Road. Going up the hill, the gap shrunk again. A steward cheered me on there. This proved a catalyst for both Hay and Gillespie who each found a second wind on Maryhill Road and pulled away. Gillespie overtook Hay and disappeared into the sunset. I gave it everything I had left all the way along Maryhill Road back into Garscube. The gap to Hay didn't grow but it didn't shrink either. I was only holding on to him.

I finished 5th in 25:07, a personal best by 1 minute 14 seconds. Chris Mackay won in a swift 23:57 followed by Andrew Douglas (24:09), Michael Gillespie (24:49) and Alistair Hay (25:00). Mark Pollard came through 6th in 25:44. Further back, clubmate David Fairweather was 104th in 34:42 and former Calderglen colleague Charlie Steven returned to his former university clocking a commendable 42:02 having also run the Glasgow Parkrun in the morning in an effort to retrieve some lost fitness.

Post race I felt very satisfied and spent some time at Garscube Sports Complex enjoying the Hares and Hounds' hospitality of sandwiches, cakes and tea. I met two old university clubmates, Michael Pugh and his cousin Kevin Farmer. Michael was club treasurer when I was secretary. He was doing a thesis then and has only now finished it. I admire his tenacity. He also lectures in history and politics at the University of the West of Scotland. Kevin now runs for Clydesdale Harriers and, like me, works in the law, for the Crown Prosecution Service. While contact has been infrequent since uni, I consider both very close friends. We have vowed to keep in contact and get together a bit more often.

Someone else I consider a friend is a man called Des Gilmore who was also present. He has been Hares and Hounds President for a LONG time. About 30 years worth of members know Des. It was good to see him again. Returning to the uni is always a pleasant experience in many ways. It gives me great pleasure to see the Hares and Hounds go from strength to strength.

Scottish Athletics Awards Dinner, 30th October 2010

Thank you to David Robertson for the photographs in this post.

My attendance at this was for no other reason than a perk of being Whitemoss Athletics Club's treasurer, a role I actually relinquished at the club's AGM the previous Monday. Whitemoss purchase a table for 10 every year. The club has won things before, being named Scottish Athletics Club of the Year in 2000 and 2004. Honorary member Allan Scott also won Scottish Athlete of the Year in 2008.

Whitemoss was my first athletics club. I joined at the age of 12. From 1996-2001, I was an active athlete before drifting away to Calderglen Harriers and Glasgow University. I still competed occasionally but without any involvement week to week. I returned after uni in 2006 taking on website duties. Click here to have a look. I then became treasurer in February 2007. Now, I am Mens League manager, website man and compete when the occasion allows. I have a great affinity for the club which is why I stay involved in some form.

This was my third consecutive year attending the awards. There is always a guest of honour. In 2008, it was Paula Radcliffe who was a lovely person. I was fortunate to spend a few minutes speaking to her before the formal part of the evening began. We have one thing (yes, just the one) in common, we are both asthma sufferers. She was very generous with her time, discussing how she coped with asthma. Last year it was Sebastian Coe who I found to be a friendly enough guy. He did what he had to do- made a speech, presented some awards and gave autographs and photographs. This year was former Olympic multi events man Daley Thomson. Incidentally the guests one year were pop group The Cheeky Girls. Sadly I wasn't at that one.

Dress wise, I had the option of my dinner suit or kilt. Either way, it was Halowe'en weekend so I wouldn't look daft. I opted for the suit.

Above: heading for the train to Glasgow

I met club secretary Mark Stringer and newly appointed auditor Willie Sutherland on the train and we headed together to the Marriot Hotel. The red carpet was out. Perhaps not for us. Some time was spent mingling before we were seated. I got chatting to former South Lanarkshire Development Officer Jim Goldie who now works for Scottish Athletics and Kilmarnock Harrier Scott Martin who I've become acquainted with from many meetings at races.

We were seated, some awards were presented then dinner was served. It was filling by the standards of some of these occasions I've attended. The many awards continued. Whitemoss ended its trophy drought in style with two awards. Mark Stringer received the Newcomer to Officiating award. This was very well deserved for someone who has worked tirelessly to keep Whitemoss going at a time when volunteers have been few and far between. 18 year old John Robertson won Young Volunteer of the Year. John is another unsung hero of the club. I can think of few people who deserved their awards more than Mark and John. Commonwealth 400m hurdles silver medallist Eildh Child took the top prize.

Daley Thomson's part took the form of a sit down interview. I wasn't very taken with him. The main reason was his clothing. He could have made more of an effort to dress more appropriately than a fleece and red shirt. Even if it's not your thing, would it hurt to dress more formally for a couple of hours? I got my photograph and autograph. Beyond that, I was unimpressed. The next photo shows myself and John Robertson with Thomson.

A ceildh followed with The William Marshall Ceildh Band. After a fairly pleasant night, just after midnight, five of the Whitemoss delegation were left. We agreed that the night was still young and headed into town. The eldest of our group, Willie Sutherland, knew of a bar with a late licence called The Blue Dog. We found it, in West George Street I think, and had a few more laughs and drinks with some excellent live music from a solo performer until closing at 3am. Thank goodness the clock went back an hour that night. If you're ever having a night out in Glasgow and fancy relaxing in a pub environment a little later rather than a nightclub, track down The Blue Dog. My first visit will not be my last.

Above: enjoying the atmosphere in The Blue Dog, Glasgow, left to right: myself, Willie Sutherland, David Robertson, John Robertson, Mark Stringer.

We beat the mad rush, getting a taxi back to East Kilbride no problem and I managed my 13 mile run on Sunday morning with no ill effects (well, not TOO many).

Amazing Who You Meet 2

On holiday in Southport in the north of England in July, I discovered that the pop group Same Difference were doing a performance locally on a Saturday night. They are made up of brother and sister duo Sean and Sarah Smith. They were finalists in the 2007 edition of Simon Cowell's annual Christmas holiday fundraiser, "The X Factor." To jog your memory, it was the year Scotsman Leon Jackson won. Remember him?

I quite enjoyed their performances on the show and, dare I say it, voted for them in the final. When I heard they were doing a wee tour of seaside towns in England, I decided to see them.

A lot of the surrounding entourage was concerned with promoting their single "Shine On Forever" which was due out in August. It made the UK Top 100...peaking at number 100! It makes their pleas to pre-order the single to help them to number 1 look very optimistic.

Above: Same Difference performing in Southport, July 2010.

While not flying high in the charts, they are making a decent living for themselves and seem to enjoy what they're doing. After an enjoyable enough show, I paid my £6 and queued up for a photograph with them. Both put a lot of effort into their performances and seemed like genuinely nice people in the short spell I had to speak with them. I wished them well and still do.

Above: a outfit change and increase in tempo.

Above: meeting them afterwards.

Scottish National Cross Country Relay Championships, 23rd October 2010

Thank you to Chris Upson for the photos used in this article.

I went into this race off the back of the two training weeks described in my last two posts. I had a real desire to put my below par run at Rouken Glen to bed, the reason why the previous week's training had been jumbled about so much. I wanted to be as fresh as I could be. There was a tinge of regret that my last outing saw a demotion to the 2nd team but I had been given 2nd leg which I was happy with.

Such was my focus, I passed up the chance of a nice wee Friday night out at Whitemoss Athletics Club's dance, instead being in my bed asleep before 11pm.

What's it called?- Cumbernauld, as the saying goes. Cumbernauld Park has not been a happy hunting ground for me. I've had various bad racing experiences there. Something that always draws me to it though is the fact some scenes from the 1980s Bill Forsyth film, "Gregory's Girl" were filmed there. I believe the residential area leading to the park was also a filming location. The school, Cumbernauld High, wasn't. Abronhill High was used.

Having reported to headquarters (club chairman David Cooney), I wandered down to the park with David Munro and Chris Wilson. I'm always happy to chat with folk pre-race. When it comes to warming up, I'm more individualistic. I prefer not to get involved in other people's warm ups. Some like to go round the whole course. I prefer not. I tend to limit things to a 5 minute jog maximum, some stretches and strides. I feel you need the energy when racing. I'm usually also too nervous to do any more anyway. I will warm down with anyone for as long as they like.

As the senior women's race raged on and the senior men field of around 130 teams got underway, I walked/jogged the first and last 300-400m sections of the course. It was muddy in patches, firm going by Cumbernauld standards. In our 1st team, Stewart Orr was maintaining a top 10 place with 2nd team starter Jack Hamilton not far off him.

Before I knew it, I was in the start pen and setting off. I don't know what it was, I had a real aggressive determination to do well. Stewart came through 9th with Jack a close 13th, near enough for me to attempt a contest with the next 1st teamer, Stephen Wylie. I must have started quickly since I heard my Dad telling me to slow down. Passing someone in the first 100m was quick I suppose. Going up the first hill, there were a few of us around including Conor McNulty of Kilbarchan and Central's Alex Hendry. The fellow red and white vest was also there. I decided to take my chance early on at a downhill stretch, picked up the pace, passed Wylie and two others (not the two previously mentioned), took the tight right turn and bounded up the hill, attempting to run hard off the top. That might sound a bit like my High Point hill session. Situations like that are a reason I do it.

As the race wore on, my target changed from bettering Stephen's time to totally upsetting the apple cart and bringing the 2nd team in ahead of the 1st team. Stephen is a vastly experienced athlete though. He would not let go. Every time I got a shout, it was followed seconds later by a "come on Stevie." When an athlete came alongside me, I worried that it was him.

By some miracle I got down to the finishing straight and through the funnell without being passed by a red and white vest. There were a lot of twists and turns, up and downhills along the way. I was pleased with my time of 13:18 for the 4km, delighted to be quickest in the club on the day and totally elated to discover later in the evening I was 18th quickest overall. Where on earth did all that come from?

Despite feeling like death warmed up, I managed a 12 minute warm down round part of the route in reverse while cheering on other club members and one or two of my former Calderglen teamates. Robert Gilroy took 3rd leg for the 1st team when the natural order was restored. In saying that, 18 year old Bobby Bristow, who I gave 9th place, put in a gallant effort to keep us in 10th. On final legs, Iain McCorquodale brought in the 1st quartet 5th and Jamie Reid earned 7th for the 2nd string. The 3rd team was 23rd, aided considerably by Chris Wilson who did 2nd leg, taking over from Alistair Cambell, gaining 33 places in the space of his approximately 13 and a half minute run.

Inverclyde won the race from Shettleston and Central.

Back home, I wasn't quite satisfied so went out another 7 minute jog warm down. I decided against a Saturday night out, instead contenting myself with a beer or two at home prior to my 12 mile run the next morning mentioned in my last post.

If I can keep something close to this going in the future, I will be a happy man.

Training, Week Commencing Monday 18th October

Saturday 23rd October saw me participate in the National Cross Country Relay Championships at Cumbernauld. This went extremely well, seeing me clock the 18th fastest time of the day of 13:18 on the undulating 4km course. The event will be the subject of a separate post. For now, here is a little bit about my build up that week. If you've read my previous post, you will know I had a strenuous 52 mile week with some tough sessions built in. I went into this on the back of that.

Monday- track with the club on a chilly night. It was myself, Alistair Campbell, Bobby Bristow, Stewart Orr and Jack Hamilton participating. 8 x 600m with 200m jog recoveries. Rep times were from 1:45-1:48. I was happy enough. The warm up and warm down gave me just over 6 miles in total.

Tuesday- I did the same cross country hill session as last Thursday on the High Point hill circuit. I moved this to tonight so I wasn't doing an over difficult session only 2 nights before a race. I felt quite jaded. My pace was slightly slower than before. Purpose was achieved though- a run on a hilly cross country surface.

Wednesday- I was now in easing down mode. I'd had a tiring working day, being up at 6.20am to catch a train to Edinburgh for a seminar. I combined the trip with a visit to the running store, Run and Become, to use up a 10% discount card and a £15 voucher I won at the Penicuik 10k in May. I purchased a long sleeved Nike Stay Dry top and a fluorescent yellow Ron Hill running jacket. Full price, £100. Discounted price, £75.

I got back to the office in Burnside (just outside Glasgow) at 3.45pm, caught up with my mail and phone calls then made a sharp exit at 5pm to do the short drive up Brownside Road to the club for a run. I met up with fellow Harrier and occasional training partner Kirsty Grant to set off on a fairly hilly, traffic laden 6.75 mile run in the rain taking us up to East Kilbride and back. I tried out my new Ron Hill jacket. After an effort taking 56 minutes 10 seconds I felt a lot better. It was a recovery run for me and a brisker effort for Kirsty so there was mutual benefit. It was the sort of night where I could have gone home first and just decided to have my tea. Meeting someone and going out immediately helped a lot.

Thursday- I moved my tempo run to tonight, shortening it from 8 miles to 5. I did this in a brisk 27:44. I dispensed with the jog warm down afterwards, doing some gentle stretches instead.

Friday- Rest. I sacrificed going to the Whitemoss Athletics Club dance, instead being in my bed asleep before 11pm.

Saturday- The race. More on this in a future post.

Sunday- longer run. I met up with Kirsty at the club at 10am to do a 12 mile route in the Cambuslang and Rutherglen area we had done 2 weeks earlier. Kirsty is someone who joined Cambuslang a little over a year ago improving substantially since, e.g. improving her 5k PB from around 28 minutes at the start of the year to 21:47. She is looking to improve more. We do the odd run together when the opportunity arises. After an energy sapping race yesterday, this was such a time for me.

On 10th October, we ran the route in 1:41:33 (according to my watch). This time, on a gloriously sunny morning, we completed it over 3 minutes quicker in 1 hour 38 minutes without feeling any more stressed. Progress for Miss Grant indeed.

This was a lighter week of 40 miles. Sessions were mixed up a bit to ensure I was fully freshened up to race. I had been really anxious to improve on Rouken Glen. Next  week, with no race, will be along similar lines to week beginning 11th October, the same types of sessions on the same days with mileage between 50-55.