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.

FRIDAY 14TH JANUARY

This is my day off and the day im a father and do the school run so got the kids to school and did a 6m run along the canal,  kelvin walkway then through dawsholm park and through the forrest on the switchback road home, giving me a 6 mile run.

THURSDAY 13TH JANUARY

The end of another week at work and my last run home, i set off through glasgow and headed to grt western rd for a dry run with no snow underfoot i dont normally run this way on thursdays but was just keen to get home and have a large wine, as i got to byres rd i caught a girlie runner and started chatting as i said i hate running along this road  so it passed by quickly as we chatted till anniesland cross and i wished her good luck for the london marathon.  Total miles 5.5 miles

WEDNESDAY 12TH JANUARY ( COACHING)

I normally coach athletics on mondays / wednesdays and sundays this is due to my work where i can be kept late on tuesdays and thursday. The second reason was that running tracks are normally less busy these nights as its not a club night for most clubs. This means that the older kids can go to the tue/thu club night training and gives the parents 5 days out of 7 where they can take there kids training
So my sessions normally are done at scotstoun but due to snow and ice we have went indoors, so with 3.5 miles jog to the kelvinhall i met the kids for a session indoors, with the west districts cc on sunday i wanted to do a decent session for the athletes so it was 12 + 300m with a minute recovery and 3 laps (1.5m)outside as a warm down.There was 2 sprinters who were training tonight so they did 6 + 60m and 4 +200m session.
So of i went home running the 3.5m home, giving me 8.5miles in total.

TUESDAY 11TH JANUARY

Set of home from work to run from Glasgow royal infirmary to spiers warf where i normally run on the forth and clyde canal but it was still icy so it was with a heavy heart that i ran along great western rd to knightswood cross and home i really do hate running along this road due to traffic shops and pedestrians.
This route is shorter than the canal giving me a 5.5 mile run home.

MONDAY 10TH JANUARY ( COACHING)

Monday's consists of leaving straight from work and running to scotstoun giving me a 6 mile run. The outdoor track was still closed so we trained indoors so after a chat we warmed up and did some stretching and mobility. After the kids finished there strides i decided to 6 + 60m concentrating on different aspects of the kids sprinting. After a break the second part of the session was 2 sets of back to back 40m with a 15second recovery between reps and 5 minutes between sets.
With the west district cc on sunday the 2 oldest kids rachel and steven went for a 2 mile warm down and it poured the whole 2 mile. So it was a quick chero and 2 more miles up the road home.
Total mileage 10 miles.

SUNDAY 9TH JANUARY 2011 ( COACHING)

Left the house to run up to goals to see if any of the young athletes would turn up for a run , with the young athletes indoor match on in the morning i knew at least 1 athlete would be coming "rachel". With my usual 3 miles to there and a snowy 4 mile off road run which was very runable. After a reasonable run and quick chat i set of back home for 3 miles back to the house and a total of 10 miles for the day.

SATURDAY 8TH JANUARY ( GLASGOW PARK RUN )

Ran from my house to polloc park the over night snow made the underfoot conditions slow, i arrived at the start only as the athletes were going to the start, so i quickly tried to put my trail shoes on but had left them on the outside steps over night, they were still frozen and i had to just run in my road shoes. My warm down was to run home giving me 18 miles.

FRIDAY 7TH JANUARY

REST DAY
The icy roads and paths made today a REST DAY.

THURSDAY 6TH JANUARY

Ran from work to forth and clyde canal then came of at maryhill due to it being to dark and to icy ran up to Great western rd then home giving me 6.5 miles.

WEDNESDAY 5TH JANUARY ( COACHING)

Run from glasgow royal infirmary to clyde tunnel then along to the kelvinhall. The kids did 2(4+200 at 800m pace, Andrew who is a sprinter did 2 + 200m at 3/4 pace then did 4 block starts over 20m.
Ran from the kelvinhall home giving me 10miles for the day.

TUESDAY 4TH JANUARY

Ran 5.5miles run round the forth and clyde canal - kelvinwalkway -dowsholme park and home.
Total 5.5 miles.

MONDAY RUN 3RD JANUARY ( COACHING)

Did my run late in the day and headed along through the west end and through to maryhill rd, total miles for this run was 7 miles.