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.