THURSDAY 21 APRIL

Ran from glasgow royal infirmary to glasgow green and ran along the clyde walkway into glasgow and crossed over into govan and ran through the clyde tunnel and ran through victoria park and up through jordan hill to knightswood. My legs were tired before the run i was tired and so the run was very hard just to keep going but i did manage to add a few extra miles which is always good when your counting your miles.
Total mileage. 9.75m.

WEDNESDAY 20TH APRIL

Rest day.
Was at work till 10.30 pm and didnt get a run done, legs were sore anyway, but a run would have eased them off maybe.

TUESDAY 19TH APRIL ( CLUB TRACK SESSION )

Today i made arrangements to meet my brother derek and go to clydesdale harriers new venue for training at  Saint Peter's in clydebank. The facilitys in the school were excellent, the running track is closed off to joe public and only way in was through the school. The track was quite soft and the weather was perfect. A perfect venue for running with toilets close bye.
I met up with derek at his house and ran round the corner to the school, the senior athletes met outside and ran a 2.25m loop on the road as a warm up. Tonights session was 15 + 200m with a jog back infield to the start, i had intended doing 20 reps and derek had decided on 16 reps - why ? well my reason was when i did 200m reps it was always 20 reps and derek always did 16 reps. The session was alot harder than i thought due to a few reasons.
 (1) The last proper speed session done was 1994
 (2) I had intended doing a 200m jog recovery this wasabout 90m.
 (3) There were lots of bodys about so this made the session more competitive and intense.
My session was probably 41s average for the 20 200m reps and my warm down was 4 miles home with my head a little dizzy on the way home due to either trying to hard or maybe it was running round the track so much.
So verdict on the new venue PERFECT it will be a magnet for new recruits (kids) and with some publicity in the local papers about our new training facilities and easy to find the mighty DALE will be in good hands in years to come.
Sad news this week another harrier runner has left the dale ranks and joined another club, so whats my conclusion to all this stupidity i can only assume that tha radiation fallout from japan has arrived in clydebank and sent these athletes mad clydesdale harriers are one of the biggest clubs in scotland we have a great tradition in the club that has disappearedin recent years due to being evicted from our home in whitecrook and our winter headquarters the old swimming baths. I believe that the new track in clydebank is a great start to bringing back the good values which is installed in all the harrier runners in the past and good times are round the corner.
 It was great to see so many age groups together tonight and the clydesdale harriers training as a club again.
Total mileage. 8.91 miles.

MONDAY 18TH APRIL

I was doing a back shift today so ran to work at 11am in shorts and sunglasses what a wonderfull day it was along the forth and clyde canal to glasgow royal infirmary. 6.4 miles

Finished my shift at 9pm and ran home in the rain along great western road to knightswood.5.91miles.
Total mileage today 12.32 miles.

SUNDAY 17TH APRIL

Ran to work via clydebank giving me 10.84 miles
Weeks mileage. 30.95m.
Wrotten weeks training due to sore ankle and kids on holiday.

SATURDAY 16TH APRIL

Ran from gri to house 6.34 miles.

FRIDAY 15TH APRIL

Rest day. watching the kids.

THURDAY 14TH APRIL

With my new shift pattern in work i am working sat/sun and was off work mon/thur. So did a run from knightswood to grt western rd / botanic grns / river kelvin / garscube est / dawsholme then through westerton forrest to my house. My run was ok and my legs only got sore the last 2 miles, ankle a bit niggly but not stop me running. Went to la vitas in george square for late lunch and we all had a lovelly time and wine with lunch during the week is just the business.
Miles today. 8.58m.

WEDNESDAY 13TH APRIL

Was meant to be coaching tonight but got held up in work so had to cancel the session.
Ran home from work tonight this was my first run since the glasgow to edinburgh race. My legs felt fine, thighs a bit heavy and only 1 twinge in my ankle.
Total milles 5.44m.

TUESDAY 12TH APRIL

REST DAY

MONDAY 11TH APRIL

Had a plan in the back of my head to run back from coaching tonight but my right ankle is like a balloon and bruised so will try and rest as much as my 2 kids let me.

SUNDAY 10TH APRIL

Rest day

Total mileage for the week 81.75 miles.

Comments, ankle swollen, hip feels ok, lost 6 lbs during the race and looking forward to my next training run " GOD KNOWS WHEN"

RESULT 9HRS 39MIN 52SEC  ( 18TH )

GLASGOW TO EDINBURGH 56M

Well this was my first ultra of 2011 and its been the hardest iv trained for a long while, so what was my plan for this race - failing to plan is planning to fail. My normal tactics is start at the back and try to slow less than everyone else a good tactic when running ultras. So what was my plan for today Pain - i had decided to make the most of my training and see how a faster start would be like in a ultra. The start of this race is in ruchill park just opposite partick thistle ground and i thought of bobby ross ( why would you leave a club you had ran for the last 39 years i was told that is twice as long as a morgage, marriage and in britain 3 life sentences.
Start, 9am my plan went as normal i ran close to the top 20 runners and felt comfortable with my first mile in 7m 51 o my god i normally only run at this miling for 1 or 2 miles of my 10 miler run o hey ho it was a down hill start. The miles ticked by and i had averaged 8.40 for the first check point at 13 miles. My plan had been 9 minute miles average so not so bad. My right ankle was starting to get sore at 14 miles and seemed to locked at the extended position but my calf was good and it was getting warmer as every mile went by.

The second check point was at the falkirk wheel at 22 miles which were all inside 8.50 miling and it was getting warmer again i stopped here as this was were drop bag point for the rest of the race. I had 4 gels to pick up and 2 rice pudding which i eat up the hill to the tunnel the chocolate all got left at the check point as i knew it was hot and getting hotter and choc is not what you want in the heat.

The third check point was at about 34 miles my average miling was getting slightly slower with the average miling 10.20 miling, so what happened here first i went through the marathon in 3hrs 58 min and hit the halfway point in 4hrs 20 min. My ankle was agony and slowing me down the heat was slowing me down and i had ran too fast the first half. This check point i had a longer break i took my shoes/socks off and put my feet in the union canal and changed my socks.

Check point four was at at 43 miles and my average miling had slowed more and i had made a mistake in my sis carbo drink i had made up a double dose for the next 2 check points but mixed it into 1 bottle which was only just about sip-able. Average miling sub 11 minute miling but my ankle was ok for a few miles but started getting sore again halfway through this leg.

Check point 5, this was the shortest leg of the race and i was limping badly and getting hip pain in the right side due to my ankle. Average miling this leg was sub 12 minute miling.

Final leg, my ankle was very very sore, my early pace had left me struggling more than usual, the heat had taken its toll on my body, my right heel was burning and my right hip was in spasm. Average miling for this leg was sub 13 minute miling and my last mile in 10.36.

I had finished a broken man i was very uncomfortable and only able to shuffle along at a snails pace, after a chat with the race organizer for 15 minutes and a hand shake to the wnner grant jeans ( he clapped everyone who finshed ) cant say iv ever seen a road or cross country winner stay at the finish and cheer the other finishers. Ultra runners are different from other runners, but in a really good way.
I finished in 19th place in a new pb of 9 hrs 39min, pb by about 8 min.

So what did i get out of the race well i loved all the sweat all the pain and all the discomfort of trying so hard. Would i do it again, yes but only when i can walk properly again What did i do wrong all of the above and didnt ease up for the race, would i change anything, no i bloody loved every pain staking second of it and it will make me tougher for the WHW in june 18th.

So why did my ankle get sore was it the new trainers or the thicker socks that cost £11 or was it the camber of the canal or that in april of last year, during the fling i twisted my right ankle at 19 mile and ran the next 34 miles in agony. Was it that after the WHW race that after a month that the swelling had went down to reveal a lump of ligament on the outside of my ankle floatting about. Who knows but i wouldnt change anything cause this is the joys of JOGGING FOR JESUS and as one of my many many training partners said (gary higgins) he always called me "no gain without pain HALPIN."

FRIDAY 8TH APRIL

Ran from house onto canal and along to next generation centre and went into the sweat shop, had a quick look round and got 2 pairs of socks for cheaper than 1 pair out of achilles heel and i was served straight away and the chap serving was very helpfull and its close to my house. So need to remember to go to the sweat shop rather than achilles heel, who are taking advantage of folk just wanting running shoes and leaving with a big credit card bill or even a new morgage.

GLASGOW TO EDINBURGH 56m
Spent this morning getting my drinks ready for tomorrow, there is 5 check points and so iv got 5 sis drinks ready with 5 gels to take. Food wise i will be taking my no brainer rice puddings at each check point and a bar of choc at each check point. I certainly wont take everything at the check pionts but at least its there if i want it. Most important thing for tomorow is the £5 in my bum bag to get a pint at the finish and unlike last year where i kept thinking for 56 miles a nice cold pint of guinness and was served a warm pint i will go for a glass of magners with ice. So heres hoping for a nice day tomorow and lots of interesting people to talk to and not to many dogs, people cycling and walkers with prams.
Good luck to everyone who is racing at the weekend !

THURSDAY 7TH APRIL

Got a phone call to ask if id work today in the afternoon in the harley medical group to do a vasor, as suzanne was taking the kids to a friends for lunch i decided to work. So as usual if im working i run to work and run back as well. The sun was shining and i left the house for 1.30pm i ran along the forth and clyde canal onto the kelvin walkway and stopped off to get a new pair of socks and some gels for my race on saturday. So i stopped of at achilles heel and had to wait 5 minutes to be ripped off for 11 pounds for a pair of socks, while i waited for my hard earned money to be passed on the place was jumping with people talking about running shoes and being natural or pronator or as i heard a chap say "well your feet arent slapping," all i can say is i hope the people in the shop all have good jobs cause i couldnt afford a pair of shoes out of there. I really dont see the point of someone paying £80 to £100 for a pair of shoes that they will wear for 10 to 20 miles a week in the summer.
I have this week invested in 3 pairs of new shoes 1 pair from sports direct £48 for a pair of cumulus 12, cheapest price on the internet and 2 pairs of shoes from mnm direct costing £55. Now im trying to decide which pair to wear on saturday but maybe i should have asked someone in achilles heel and they may have got me to buy a pair of high mileage top of the range trainers, cause im running 56 miles on saturday. Well having worn the 3 pairs iv decided to wear the cheapest pair cause they feel the best for the canal and for me, so maybe im old fashioned but when i run i just bloody run and god willing i get to the end of the race and i might have a couple of pounds left in my pocket cause i never bought my shoes out of achilles heel other wise known as DAY LIGHT ROBBERS and i can afford a pint at the end of my run.
So ran 5.5m to charing cross and back 5.9 miles
Total mileage 11.39 miles.

WEDNESDAY 6TH APRIL (coaching)

Organized coaching to be at 10am today so set off at 9.30 and ran to coaching at scotstoun. Andrew was the only athlete that i expected and once id arrived he had already warmed up and done his strides. There was a athletics camp on inside so we went out and did some drills outside, then took a break and went indoors. We had decided to do sprint starts so did 6 + 20m. After a talk about everything it was 11amand time for me to run home again. Luckily the rain/wind had stopped so it wasnt too bud running home.
Total mileage 2.83 and 3.83 giving me 6.66 m.

TUESDAY 5TH APRIL

Due to being on holiday this week and getting a niggle in my left calf (again). I have taken the day off my main aim this year is to run a sub 26 hr westhighland way in june the 18th so i will try to keep my mileage at 75ish miles a week till then.

MONDAY 4TH APPRIL

Im on a weeks holiday this week so spent the day with the family and ran to coaching and back, my calf was sore today so 2 races in a weekend wasnt a good idea, but i did enjoy it.
Roshen, claire and james did 2(4 +200)m. With the 2 andrews and mark did 100/200/300m + 2 sets.
Total mileage 6.1 miles.

SIX STAGE RELAYS

Did the six stage relays today i was the last runner in the b team, i was happy to just finish the race with no injuries so objective 1 completed. Average mile pace 7.02 for the race so faster today than the 5k yesterday 7.04 with double the distance and a bit windy today so happy with today. Total mileage 12.08
Weekly mileage. 74.54 miles.

2ND APRIL POLLOCK PARK 5K

Decided to do this race last night and not to run too hard so it was up at 7.30 and get ready to leave for 8am. Felt tired running to pollock park, think i had a bit too much wine last night. It was 8.06 miles warm up and a steady 5k round the park. Warm down was 8.54 miles home. Result, 21m31sec.
Total mileage 19.65 miles.

1ST APRIL

Today i ran onto the forth and clyde canal ran up to maryhill where i ran onto queen margaret drive then into the botanic gardens and onto the kelvin walkway. Once i got to garscube estate it was through there and into dawsholme park and into westerton forrest and home.
This was a longer run than planned but thought id get a few extra miles in the bank for the week.
Total mileage 9.5 miles.

TOTAL MILEAGE FOR  MARCH WAS,      224.33 MILES.
TOTAL MILEAGE FOR FEBRUARY WAS  212.96 MILES
TOTAL MILEAGE FOR JANUARY WAS    263.10 MILES

THURSADY 31ST MARCH

Wanted to do something different tonight so i ran from gri along the clyde walkway then headed up pollockshields rd to minard rd then up past my old hockey club clydesdale and ran up to pollock park. Once in pollock park i did my usual route when doing the park run.
Total mileage. 12.87 miles

WEDNESDAY 30TH MARCH (coaching)

Today i ran from glasgow royal infirmary to scotstoun via the clyde walkway, govan and clyde tunnel. Giving me 7.55 miles.Training for andrew tonight was sprint drills and some run throughs and accelerations. Ran home from scotstoun giving me 2.55 miles.
Total mileage today 10.10 miles.

TUESDAY 29TH MARCH

Today was my wife suzanne birthday she is on her 40th birth year and i had no option but to have a rest day even though i went to work and took my running gear i was given the big ear !
Total mileage 0
Meaning i need to make up 10 miles in the next 5 days.

MONDAY 28TH MARCH (COACHING)

Ran from work to scotstoun via charing cross/kelvin walkway/annieasland/ scotstoun. Total miles 7.84
Coaching - sprinters- did 4 + 150m with accelerating last 50m.
                  middle distance- 2(200/300/200)m.
Ran home after coaching 2.5m
Total Mileage 10.34 miles.
Felt tired today but just plodded away.

SUNDAY 27TH MARCH

Started my run at 7.30pm and the sun had set at 7.45pm it got dark at just about 5 miles and the weather was just perfect had a easy run and speeded up the last mile to catch the train.As i arrived at milngavie the train had just left, so it was 30 minutes to the next train i set of on my way home with a few extra miles.So only 1 fall and only managed to kick 1 stone and 1 very large rock. Wildlife on the way was 1 deer, 1 duck and wild geese flying over my head.
Total mileage 19.07 miles.

SATURDAY 26TH MARCH

Awoke this morning and felt wrotten so my plan to do 10 miler went down the drain, so plan b was just to get a run done cause thats what i am a runner and not a man who has rest days 7 days a week. So i did the canal kelvin walkway and garscube estate through the forrest and home giving me a 5.57 miles my average heart rate was 176 which had me worried, till i remembered my heart rate monitor slipped down to my waist O GOD I MUST BE LOOSING WEIGHT better not mention this to the wife.
Total mileage 5.57 miles.

FRIDAY 25TH MARCH

After a quick trip to the doctors to check i am not suffering from a infection and i wasnt, it was back to training again. Iv been feeling not that great for 4 weeks now and im sure i will be fine for my first ultra on the 9th april which is the Glasgow to Edinburgh along the forth and clyde and then the grand union canal. This race is now in its third year and this will be the third time iv ran it. Last year i did the D33 as my first ultra and decided not to do it this year as it involved a nights stay in aberdeen and i thought the expense would be better used in a ultra in england over a bigger distance like caesurs camp endurance run 100 miler.
Today i was looking forward to running in the sun with shorts and t-shirt. So once i got out at 1pm it was no sun but shorts on and long sleeved top with a t-shirt on. I was going to do a ten miler as iv seemed to do 10 miles nearly every day this week, but i had to do the school run at 3pm so decided with 43ish miles this week i would do a 6 miler and make my mileage to 50 miles in 5 days. Sound right if your a runner and daft if ur not. So my run was canal / kelvin walkway / garscube estate / dawsholme and along through westerton forrest to my house in knightswood, giving me 6.67 miles and 50.38 miles for the week.
Tomorrow im working all day on my day off, in the sculpta clinic in the morning and labelle forme in the afternoon so if im hoping to get a run in, it will be early morning which might not happen but well see.

THURSDAY 24TH MARCH

Ran from work to glasgow green then along the clyde walkway to govan then ran through the clyde tunnel to victoria park, then headed through jordanhill to knightswood cross then home. Today's run was at 4.30 and the weather was great it wasnt that long ago we had snow, im really looking forward to my first ultra on the 9th april ( glasgow to edinburgh) 56miles along the forth and clyde and grand union canals.
mileage total 9.85 miles.

WEDNESDAY (COACHING) 6PM

Ran from my house along the forth and clyde canal to anniesland crow road and through victoria park and round the back of scotstoun giving me 4.06 miles.
Andrew was the only athlete to come tonight so we did 3+300m in 45s 46s and 46s. The running track was getting busy when we had finished with the spec saver referees and the rugby guys in the infield.
Ran home via the back of scotstoun to victoria park onto crow road to great western road and past knightswood cross then home giving me 3.81 miles.
total mileage for night 7.87 miles
Total mileage for the day 14.3 miles.

WEDNESDAY 23RD MARCH

Ran from my house at 6am to work along the forth and clyde canal, still not feeling great but alot better than mon / tuesday. Total of 6.43 miles.

TUESDAY 22ND MARCH

Ran from work down to glasgow green and over the clyde river and through the clyde tunnel. Along through victoria park and up through jordanhill giving me 9.57 miles for the day.
Once again iv been feeling terrible with another throat infection and feeling quite miserable, but will try to keep jogging for jesus and try to keep my miles up and try not to hard while running i also need to try harder not to be grumpy.
Total mileage 9.57 miles.

MONDAY 21ST MARCH (COACHING)

Ran from work down to the clyde walkway and ran across the squinty bridge and headed through govan to the clyde tunnel and headed to scotstoun for my coaching session. 7.45 miles.
Tonights session was a 800m session of 2(3+300)m. The weather was milder tonight and it was almost light when i arrived.
Ran home at 8pm giving me 2.55 miles.Once home i felt terrible it had been very hot today in the operating theatre and everyone was sweating and having run twice with no drink i must have been a bit dehydrated.
Total mileage 10 miles. A good start to the week.

SUNDAY 20TH MARCH

Had a case in sculpta clinic this morning and today is our wedding anniversary so cant get for a run today, so another rest day.

SATURDAY 19TH MARCH

Tomorrow is my wedding anniversary and we are all going out for dinner so today has become a rest day.

FRIDAY 18TH MARCH

House to forth and clyde canal to maryhill locks and along the river kelvin and dawsholme park / garscube estate and through westerton to my house.
Tolal mileage 6.62 miles.

THURSDAY 17TH MARCH

Ran home along the clyde walkway and ran over to govan and through the the clyde tunnel.
Mileage.9.79 miles

WEDNESDAY

Ran from work to scotstoun added a extra mile to my run. Gave andrew 4 + 80m  4+40m.
Claire/ caitlin  arrived and did 2 (4+200)m at 800m pace. Ran home the usual 2miles home.
mileage 6.98m and 2.55miles

TUESDAY

REST DAY

MONDAY 14TH MARCH

Ran from work to coaching and at the end of the session i was frozen, after eventually my legs got going forward again i ran the 2 miles home. Session 6 + 120m.
Total mileage 7.89 miles

SUNDAY 13TH MARCH

Was working today in sculpta clinic so once again another rest day. I will restart training on monday with the focus of my first ultra of the year the glasgow to edinburgh double marathon on the 9 th april.

SATURDAY 12TH MARCH

Did my first new shift in work today so took another rest day.

FRIDAY 11TH MARCH

Rest Day today,
                        with my thoughts and prayers going to the people in japan and everyone else involved.

THURSDAY 10TH MARCH

Rest day, my calf had got sore on thursday after my run so as training has been going well this week is becoming a easy week.

WEDNESDAY 9TH (COACHING)

Ran from work to scotstoun as i get bored doing the same run i decided to run through the south side of glasgow and head for the clyde tunnel. First thing was i ran past pollockshields east train station got a bit lost and ended up running a bit further than i intended which is normally ok but not when your coaching at 7 pm.
The weather tonight was terrible so with only claire training outside the session was changed to 6 +150m, with andrew and david staying indoors.
Mileage 9.4 miles + 2.2miles.

TUESDAY 8TH MARCH

Was going to run home but decided a rest day was best, having run the last 30 years it it still the hardest thing in my life to say im having a rest day !

MONDAY NIGHT (COACHING)

Ran to scotstoun and back giving me 4.24 miles
Sessions Middle distance, 2 (4 + 200)m and sprinters 2 ( 5 +50)m.

MONDAY 7TH MARCH

Off work today so did my 10 mile loop round grt western rd, bearden and faifly, i dont run on this route very often so it was a nice dry day so i ran the loop in1hr 26 min 51sec. Mileage 10.41m and Avg HR/ 145.

6TH MARCH

Up this morning at 6.45am and out the door 4 7.15 i was working in sculpa clinic in charing cross so my run really was jogging for jesus as my legs were quite sore from yesterday, so 5.89 miles and Avg HR 123.
After my 4 hr shift it was the sweaty running gear back on and run home via garscube estate giving me, 6.75 miles and Avg HR 125, as i said i did feel wrotten and tired so the HR really didnt give it away.
TOTAL MILEAGE ; 61 MILES
Not bad for a easy week, but i really did find this week to too hard.

SATURDAY 5TH MARCH (pollock park 5k)

I havent ran the pollock park run for a while now so with no work commitement it was up at 7.30am and out the door 4 8am. I have been trying when im doing long  runs to run fasted, so with just a glass of orange i set off for the 8miles to pollock park my garmin gave me 7.36miles but adding the clyde tunnel which i guess is 0.6m so iv called it 8 miles. Avg. HR 132 in 68min 51sec.

Had a 15 min wait till the start of the race so jogged a bit and talked to joe doyle and lindsay Mcneil for a bit .My last race here was my pb so with a niggle in my calf from yesterday i was just going to run steady. I normally go to the back of all my races but i stood beside joe and lindsay and was quickly passed by a few people, as the race went on i was running comfortable but hardish and i came to the finish speeding up to not let the person behind me pass " very unlike me now". So my mile splits were, 6.54 / 6.58 / 7.05. Avg. HR 162.
My result was 53rd in 21min 19sec. PB.

After a quick drink of water with 2 vitamin c tablets still getting over the cold, i set back home via a wrong turn in pollock park and ran 8.10 miles home with the 0.6miles of the clyde tunnel for 8.7 miles in 78 min 24sec with Avg. HR 136. So in total 8 + 8.7 + 3.1 = 19.8 miles for the day.

FRIDAY 4TH MARCH

Todays run was decided by my son who wanted a pokemon game, so i ran from my house to tesco in milngavie and back home again. Total mileage 7.16m average H/R. 141.
Got a twinge in my calf so my weekend plans may change, so the nigel barge may not be happening this year.

THURSDAY 3RD MARCH

Finished work at 5pm and it was nice to run during the week in daylight, ran from work to the forth and clyde canal home. Due to having a light run monday and rest day tuesday i added a loop of 3 miles.
Total mileage, 9.14 and average H/R. 134

WEDNESDAY 2ND MARCH (COACHING)

Ran from work to scotstoun, then home later giving me 8.27 miles and average H/R 130.
Coaching session 2 (50 +100 + 150 + 200)m. 400m pace session.

TUESDAY 1ST MARCH

REST DAY

MONDAY 28TH FEBRUARY

All my plans fell apart today due to having to go to the dentist, so my run to scotstoun was only 4.17 miles.Which in the end of the day my legs were thankfull and my head was to i think. Average H/R 127.
Todays session was 6 + 150m with a walk back recovery.

MONTHLY MILEAGE  248.94  MILES.

SUNDAY 27TH FEBRUARY

Did a run at 12 noon my legs were heavy, ankles sore and still tired, so this was just going to be a recovery run which it was, my heart rate was 180 the first half mile and my average miling was 11min. This run was almost harder than my run yesterday but im sure i will feel the better tomorrow.
5.51 miles average H/R 127.

SATURDAY 26TH FEBRUARY

Awoke at 5am and got all my kit ready for a day out. My plan was to get the 05.55 sleeper train to bridge of orchy and run down to balmaha, giving me a 40.5 mile run. Todays run was my first long long run of the year, so my plan was to run steady to the top of loch lomond and see how i got on from there.My first 12 miles were all under 10m a mile, then my next 11 miles were all under 13m a mile.
My next and last 7.5 miles were all inside 16minute miles. I had a stop at rowerdenan hotel for a coke and extra water to the finish. I arrived at balmaha at 5.50pm and the bus was due at 6pm.I arrived home at 7.45 pm and had a large glass of wine by 8.15. Used my garmin 305 and the battery lasted 9hrs 30min so will try my next long run with the heart rate monitor and see how long it will run.
Total mileage 40.6 miles 9hrs 24m 44s

FRIDAY 25TH FEBRUARY

REST DAY (feeling a bit better).

Tomorrows plan was to run from bridge of orchy to fort william (36)m.
But having been unwell and with birthdays and working weekends iv decided to reverse my run and do bridge of orchy to balmaha. 35ish miles.
The reason for this means i will be home for 7pm rather than 10pm ish travelling from fort william at 7.10pm bus.So hope the cold is better tamara. 

THURSDAY 24TH FEBRUARY

REST DAY (cold).

WEDNESDAY 23 FEBRUARY

Ran home from work today but added a extra loop to make this run a bit longer, iv been feeling a cold coming on and been having a sore throat, so my plan for a long run saturday may be out the window.
Total mileage 7.83m av/Hr - 133.

TUESDAY 22 FEBRUARY

Was meant to have a half day today at work as i was working at 5.30pm at charing cross clinic, but after a 1.30pm finish i was held up and managed to get away at 4.30pm so it was only a 3.81 mile run rather than the 10 mile+ run. So this weeks mileage will be lower.
Average h/r 133

MONDAY 21ST FEBRUARY

Today was a busy day at work and when i was finished my shift it was with a light heart that i knew that im not coaching this week. So no running to scotstoun and just my usual run homeof 6.3 miles and in the house for 6.30 rather than 8.30pm.

SUNDAY 20TH FEBRUARY

Today was meant to be a long run but was just happy to be running, so ran to clydebank to meet jolene and headed towards dalmuir golf course for a loop then headed back home.
Total mileage. 11.67m and average h/r 137.

TOTAL MILEAGE FOR WEEK  64.81 MILES
AVERAGE PACE   9.06 .
MILES FOR FEBRUARY 180.23

SATURDAY 19TH FEBRUARY

I wasnt able to make the national cc champs due to working today, but the good news was i had a break between patient 11 till 2pm. So i was a run from merchant city onto the clyde walkway and headed up stream. The last time i ran this way was during the clyde stride race, so it was 6 miles out then turned back and ran up to gri hospital for a quick shower.
Today my calf was a little niggly as im pretty sure i had torn my calf yesterday again.
Total mileage. 12.97m average h/r 144.

FRIDAY 18TH FEBRUARY

Today is my day off so its nice to have a run in the day light with no ruck sack. So today i headed out at 1pm and ran from my house to Grt western rd to botanic grns through the grdns to the kelvin walkway to garscube estate through the estate and onto the path that the cc races go to the finish of the races, followed the river kelvin to the bridge and over to follow the kelvin again but in oppisite direction and through the gate to where you enter the dawsholme park up hill to switch back rd, then through westerton forrest and headed home.
Total mileage. 8.34 m av/hr -144.

GOOD LUCK TO EVERYONE DOING THE NATIONAL CHAMPS !

THURSDAY 17TH FEBRUARY

Ran today from work to anniesland via the forth and clyde canal, i then cut along Grt western rd to my house.
 Total mileage. 6.33m , average hr/140.

WEDNESDAY 16TH FEBRUARY

Ran from gri to spiers-warf along the forth and clyde canal to anniesland then crow rd to scotstoun, the kids did 6 + 150m with a walk recovery.After training and a pep talk about the national cc champs i headed the 2.5 miles home. Giving me 8.76 miles and hr average 140.

TUESDAY 15 TH FEBRUARY

Finished late at work tonight at 7pm, so set out to just run the short way home.
Mileage 5.41 m, Average hr 137. 

MONDAY 14TH FEBRUARY (coaching)

Sad day today, as most of the operating lists in canniesburn unit were cancelled due to one of the surgeons having died on thursday and being buried today. Alex Naylor had his funeral in the morning. I was one of the staff that stayed behind to cover any emergencys if needed.
So i got let away at 4 pm and a run in the day light, i ran my usual 6.36 miles home, average Hr.145.

6.30pm -  ran to scotstoun and back giving me 4.97miles, Hr average 142.
Training session, 20 + 200m with 100m jog
Sprinters , 3 + 300m. 10min rec.

SUNDAY 13TH FEBRUARY

Rest day

Was working a short shift today and decided the weather was wrotten, so another rest day.
Weeks total mileage ; 43.36 m

SATURDAY 12 TH FEBRUARY

Rest Day.

My son had a sleep over last night and i missed clydesdale harriers cc champs.

FRIDAY 11 TH FEBRUARY

Rest day.
Took my son and three of his friends to the cinema.

Thursday 10th february

Ran to work at 6am felt awfull and was lucky to get to work without getting injured. Done to many runs close together, but i know i will be having a easy few days.
Mileage 5.47 miles.Average Hr.120.

WEDNESDAY 9TH PM ( COACHING)

Ran from my house to scotstoun to take my coaching session, i left my house at 6.30 and ran the 3k to the track and 3k back giving me a total of 6k for the night.Tonights session consisted of 4 (4+40)m with 5min rec. Tonight my merry men consisted of james/andrew and mark all brothers and david, the session went well with the usual long recovery that sprinters like.
My average hr was 135 and max was 146.

WEDNESDAY 9TH FEBRUARY

Went for my run at midday today, i went onto the forth and clyde canal and ran to maryhill locks and turned right onto the kelvin walkway. Once on the kelvin i headed to garscube estate and ran through my usual loop that takes me to the river edge and a skip through into dawsholme park and ran to the switchback rd and through the forrest to westerton station and over the canal and half a mile to my house.Weather was dry but wet underfoot.
total distance 10.74km ( max hr-164 / average 145 / total ascent 356 /descent 359 )
Time 58min 17 sec

TUESDAY 8TH FEBRUARY

Finished work today with knowing im off tomorrow for my sons lewis 11th birthday so i ran with a work colleague down high street to the clyde walkway and ran to the bell bridge, we turned to run through govan to the southern general hospital and said chero to my friend. I headed through the clyde tunnel and along crow rd to anniesland cross then headed along grt western rd to my house. Tonights weather was mild and dry.
Total mileage 9.2 miles   (average hr 129, max 149,  ascent 464 and descent 488m.)

MONDAY 7TH FEBRUARY

Ran from GRI to spiers-warf along the forth and clyde canal to maryhill rd , turned down queen margaret drive and along great western rd to anniesland cross, then along to scotstoun. 6.7 mile.
Coaching session tonight consisted of 4 (200/300/400)m with a 100m recovery. The weather at scotstoun was very very cold so after the session most bodies went inside for some heat and a bit of bouncing on the high jump mats - kids will be kids. With my body temp freezing and walking like john wayne i started my jog home and decided to add a extra half mile.
Total mileage 9.5 miles  ( average hr 126 , max 143, ascent 432 and descent 438.)

SUNDAY 6TH FEBRUARY

Ran from law village down law-rd end to the clyde walkway turned left and headed towards lanark it was very wet and muddy. I had intended to run to the falls of lanark and follow the route of the clyde stride. The falls were wonderfull the weather awfull so it was 13.1 miles to the finish of the stride, so i set back to law missing out the extra loop of the finish and running back giving me 25.6 miles.
( average hr 130, max 158, ascent 1872m and descent 1867m.) 

SATURDAY 5TH FEBRUARY

REST DAY

FRIDAY 4TH FEBRUARY

Did a 10.3 mile loop through anniesland - bearsden - faifley - grt western rd. The weather at lunch time was a bit windy, so set out to do a steady run. My new garmin 305 had arrived and so it was being test driven today.Felt as though i struggled during this run but once i got home i realized that this was alot faster than i intended so the wind is being blamed for that.
 Total 10.4 miles. (average hr 150 and max 170 ).
Time. 1hr 25m 24sec.

THURSDAY 3RD FEBRUARY

Ran from work to spiers-warf and forth and clyde canal, the weather was terrible and so was just happy to get 6.2 miles run home after a hard week at work and get a well deserved large red wine.
Total miles 6.2 miles

WEDNESDAY 2ND (COACHING)

Set of from work just before 6pm to run to scotstoun running track, it wasnt to wet and the 6 miles passed quite quickly. Once id went inside 2 of the athletes i coach were warming up already, so it wasnt long before they started there session of 6 + 150m, with first 100 at 3/4 pace and then accelarate to full out, they managed the session well with the rest of the lap recovery jog. The weather at the end had turned bad so it was just a half mile warm down.
After a quick chat, i set off for the last 2 miles home for a hot shower. This weekend im off to my wifes parents house at law village so i will be taking my shoes and running the last 10 miles of the clyde stride then back to law village, i really did enjoy the last section of this race so looking forward to that. 

TUESDAY 1ST FEBRUARY

Ran home from work to spiers-warf 1 mile, then 5.2 miles along the forth and clyde canal home. In recent weeks iv been struggling to see where i was running at night along the canal so i was prepared with my headtorch and managed to miss most of the puddles on my way home.
Today we were given our new shift pattern in work so the good news was over the 6 week rota starting on march im working monday to thursday for the 5 weeks and 1 week of saturday (early 8am to 6pm) and sunday ( late 12noon till 9pm). So whats the bad news the weekend im working  my birthday, but good news is im off a long weekend before so hopefully get a few different runs done during the day.
Total miles ; 6.2 miles.

MONDAY 31ST JANUARY ( COACHING)

Ran from work along the clyde walkway and arrived at scotstoun 5.5 miles later and a lot wetter.
With only 2 athletes arriving and a terrible weather it was option b for the kids 12 +200m with a 100m jog recovery and 1mile warm down on the track.
After a quick change of top it was a stiff 2 miles home giving me 7.5 miles for the day.

TOTAL MILEAGE FOR THE MONTH  263.1 MILES

SUNDAY 30TH JANUARY

Went for my run later today after working a 4hr shift , so i went out at just before 4pm and ran from my house along Grt Western rd to botanic grdns through botanic grdns to kelvin-walk way to garscube estate through garscube  estate to dawsholme park then cut across switchback rd through westerton forrest the across the forth and clyde canal to my house giving me 8.2 miles and splits - 8.30/8.39/8.12/8.39/8.12/9.38/11.04/9.47 and 1.45 for 0.2miles.
The reason for the slower slpits on the last 3 miles due to it being hilly and through forrest.

SATURDAY 29TH JANUARY

Ran a 8.2 mile run today at lunch time and met a friend from the clydesdale harriers so had a chat for about 10 minutes.

FRIDAY 28TH JANUARY

REST DAY

THURSDAY 27TH JANUARY

Due to work commitments and working late i didnt manage a run today so.

REST DAY.

WEDNESDAY 26TH JANUARY ( COACHING)

Ran from GRI to scotstoun athletics stadium then coached, with only 2 athletes turning up of steven / andrew i changed the session to 10 + 150m with a walk the rest of the lap recovery. After the session i ran the 2 miles home to gine me 8 miles for the night.

TUESDAY 25TH JANUARY

Ran from GRI along to spiers warf then along the forth and clyde canal to westerton giving me a total of 6.2 miles.

MONDAY 24TH JANUARY ( COACHING)

Ran from GRI to scotstoun athletics track and did my monday night coaching, i had 6 athletes tonight and they did a session of 16 + 300m with a 100m jog recovery, the sprinters did 8 + 300m which meant they did every second rep. All the athletes worked hard and i even did a few strides on the inside of the track between the start and the finish of the reps.
I ran home and this gave me a 7 mile total for the night.

SUNDAY 23RD JANUARY (COACHING)

Ran to goals and had 2 runnrs for the 4.2 mile of road run , this run is hilly and very little tarmac so it is quite a pleasant run through a old club route of the blue-bell woods. With my run home i did a totall of 10 miles, then took my 2 kids swimming.

SATURDAY 22ND JANUARY

Got a phone call to do a morning shift in the private sector, so a second rest day.

FRIDAY 21ST JANUARY

REST DAY

THURSDAY 20TH JANUARY

Ran home from work today 5.5 miles and strapped up my calf to try and support my leg, i had been strapping up my leg since tuesday so with a mile to go i got a twinge in my left calf so  will take a day or so rest.
Totall 5.5 miles.

WEDNESDAY 19TH JANUARY (COACHING)

Ran from work to the kelvinhall to find that the track was shut, so that stopped the track session and so we decided to run from the kelvinhall to scotstoun leasure centre. This gave the kids all 7 a 3.5 and 4.5 mile road run the youngest athlete was 10 and i stayed with him till he took the shorter route to scotstoun with his brother james who rugby training after school and he was very tired, andrew the sprinter took the shorter run as well.
The cc runners of claire, rachel , roshen and steven whos 2 other brothers did the short run did a extra loop of 1 mile extra.After a quick chat at the car park i headed home with 2 miles to go and home early.
Total 10 miles.

TUESDAY 18TH JANUARY

Ran from work home along the clyde canal my calf started to get sore so slowed down a bit.
6.2 miles total

MONDAY 17TH JANUARY (COACHING)

Ran from glasgow royal infirmary down high street and along the clyde walkway and cut along south street to victoria park then scotstoun. A run of 5/6 miles. Once i arrived at the track i meet 3 of my athletes just arriving and they are all brothers, so we set of to the track for a warm up and strides and a bit of a chat, while they were stretching andrew who is a sprinter arrived and he quickly warmed up. None of the athletes from the west districts cc race from sunday were training so the session changed from the 20 + 200m with 100 metre jog to a more easyier session of 12 +200 with a 100 metre walk. All the boys worked hard and didnt break sweat much due to it being freezing.After a short warm down the kids set off there merry way.
One problem with running to coaching is that you are constantly sweaty and damp so with a rucksack full of lightish clothes they are all  flung on to try and keep mysely warm.
So set of from scotstoun after a 1hr 15min break and ran the 2 miles home.
Total mileage 7 miles.

SUNDAY 16TH JANUARY (COACHING)

Set of from the house and ran the 3 miles to goals on great western road to find only 1 runner going for the 4.2m route, this was due to the west district cc champs at irvine today and so with steven being only 10 he didnt have a race so we plodded through the puddles and had a good chat.
Once i had dropped steven with his mum i set out down through clydebank and along the forth and clyde canal home.
Total mileage; 12miles.

SATURDAY 15TH JANUARY (5K PARK RUN)

Did my usual 7mile warm up to pollock park and arrived 5 minutes before the start. After a quick change of footwear and a dry top i set of to the start. After the usual chat we set off i have been getting fitter through the festive period and was looking forward to getting back on the 5k road route. So with a unusual mind set i set off looking to run as hard as i can which i dont do as i get injured trying to run fast, so with a constant stream of passing people along the course i got to the finish absolutely cream krackered and was rewarded with a email 4 hrs after the race telling me i had indeed ran a pb on this course of 21min 46sec. So it was a hard slog of running the 7 mile warm down home.
I received a email later in the night from my old coach brian mcausland saying well done on my pb and that it wasnt indeed my life pb of 5k but a course pb so after some though my road pb was actually 14m 45sec from 1994.
Total mileage 17 miles.