Dumbarton 10k

Results | Photos

Like last week I get a lift to the start line with Graham and his wee wind up car. With the sunshine out and the windows rolled down we enjoy a few musical guilty pleasures during the short drive to Dumbarton.

My plan goes out right the window after the first mile, again (5:28). I keep the next three mile splits within a second of each other so by mile 4 I'm in 13th place and have caught Russ Whittington. I hold onto Russ's shoulder for the next mile with Mick Maloone, Stevie P and Alex Chalmers up ahead. At mile 5 the pace drops to 5:50 which allows me to save just enough energy to surge past Russell and close down Mick Malone and Steven Prentice. 

Dumbarton 10k 2012

I overtake Mick just before the left turn into the home straight to move into 11th but can't hold it and Mick retakes me. With 100m to go I try hard to find something but it's not there and a Garscube runner charges past on the inside. I collapse on the grass, heart racing, breathing heavily but elated. I run a 34:34 to smash my two week old pb and take 13th overall, 4th vet prize and 3rd fastest team prize. Delighted! 

Splits: 5:28, 5:39, 5:38, 5:38, 5:51, 5:44
First 5k 17:18k

I can't make the last race in the series so that's the 2012 Polaroids over for me but what an amazing three weeks it was. Dark clouds and heavy rain in Helensburgh, scorching sunshine a week later in Clydebank and perfect conditions in Dumbarton. The Bellahouston Harriers performed brilliantly at all three meets winning male and female placings, team prizes and numerous personal bests. Rosie, Iain Burke and Tony Coyne offered fantastic support and my good mate Graham broke sub 43 and organised a few beers and a pizza in Firebird. Good running, good times.

Weekly summaries w/c 21.05.2012

Mon – 6 miles
Tue – 3 miles

Wed – 3 miles
Thu – 6 miles
Fri – rest
Sat – 10 miles
Sun – cross training (mountain bike racing)

Total mileage:  28 miles

The week of endless sunshine started with a 10k on monday evening. I'd enjoyed half bottle of wine during a sunny afternoon BBQ in Kelvingrove park with Rosie and in my hazy state thought a run would be ok. Turns out running is quite hard and very sweaty when your merry. 

On Tuesday I was on a training course so could only fit in a short interval session (8 x 320m, 1min rest) in Festival Park at lunchtime with Alan Dickson. 

I was still in training on Wedensday so nipped out for a fast 5k in baking sunshine.

Thursday evening was the second of the Polaroid 10k Series, this time in Clydebank. I managed a 35:45 on an incredibly hot evening and placed 22nd overall, only 35 seconds off last weeks pb so happy with that.

I rested on Friday before a 10 mile base pace run on Saturday morning which included 1 mile of barefoot grass running followed by a great weekend of camping and mountain bike racing with family and friends.

Tweedlove - POC King and Queen of the Hill  - Stage 6

Clydebank 10k

Results | Photos


An extremely hot afternoon made for tough running conditions this evening. After a fast start I slowly fade in the relentless heat of the sun. I finish in 35:46, 22nd overall and 5th vet. 36 seconds down on last weeks time so not a bad performance but a hard one.

Splits: 5:26, 5:42, 5:49, 5:57, 6:02, 6:04

Clydebank 10k 2012 start

Weekly summaries w/c 14.05.2012

Mon – 10 miles
Tue – 5 miles including club session (12 x 300m)

Wed – 10k including 2 miles at 10k race pace
Thu – 10k race - Helensburgh, chiptime 35:10
Fri – Rest
Sat – 10 miles offroad
Sun – Rest

Total mileage: 37 miles

The week started with a sunny early morning run out towards Gleniffer Braes. Felt fantastic to be running before 7am. 


Tuesday evening was a club session in Bellahouston Park but I didn't feel great due to a Strawberry milkshake earlier in the day.


Things got back on track on Wednesday lunchtime with an easy 10k down to Glasgow Green which included 2 miles at 10k race pace (5:35m/m). 


First Polaroid in Helensburgh on Thursday evening. I finished 13th overall in 35:10 (new pb) and picked a couple of  prizes - 4th vet and 3rd fastest team.


Rest day on Friday before finishing the week off with 10 mile off-road run on Saturday morning.  

Helensburgh 10k

Results | Photos
The first time I ran in the Polaroid 10k Road Race Series was in 2007. That was the year I ran my first sub 40 which was a great moment. After running the 6.2 miles with no real understanding of splits, pace or strategy I collapsed on a grassy verge beside a burly St John's ambulance man. I remember him casually looking down at this red faced sweaty mess lying at his feet and saying, "Mars bar?". 

First up in the series is Helensburgh, which is flat and fast. It's a pretty dreich evening but ok for running. After lacing my timing chip onto my shoes I'm keen to warm up, so join clubmate Brian French for a couple of short loops. I'm feeling good but resist lining up too near the front. I exchange a few hand shakes with club mates and my mate Graham before going over my planned strategy - Resist a fast start then increase my pace to 5:45 min/miles. That would give me a 35:45 which is 30 seconds faster than my current pb. I nod my head to confirm this strategy to myself when the race starts. Straight from the off I get caught up in the excitement of 10k racing again and my well formed plan goes out the window.

After the the first mile (5:38) the race settles and I find myself in a group which includes other vets Alex Chalmers (Garscube), Mick McLoone (Glenpark) and Stephen Mulrin (Garscube). The weather has taken a turn for the worst and it's now raining heavily. I stay focused and conserve energy by tucking in behind the Garscube runners. At 6k we turn and start heading back. I make a move to join the Dumbarton AC runner leading our group and we match each others pace to 8k. I notice clubmate Steven Prentice is leading the group ahead of us which includes Russ Whittington and Bruce Carse (Bellahouston Road Runners).

I pass the 9k marker and think to myself the finish is just around the corner so start surging only to realise I've miscalculated. The finish is still another 400m away. My legs are on fire. The young Dumbarton AC runner passes me and I can't respond. I hear heavy breathing behind me then the deep familiar growl of Iain Burke cuts through the driving rain. "Kick now Cris!" That gives me the wake up call I need and I break into a flat out sprint to cross the line in 35:10, 13th overall.

I set a new 10k personal best by 64 seconds tonight and and picked up two prizes, 3rd fastest men's team and 4th vet. Not a bad wee run in the rain! Next up Clydebank.

Sprinting for line - Dumbarton 10k

Weekly Summary – w/c 07.05.2012

Mon – Circuits

Tue – AM 3 miles (8:00m/m) PM  6 miles including club session (15 x 300m)
Wed – 5 miles including 2 miles fartlek
Thu – 5 miles hill session (3 x 1 mile / 6 x sprints)
Fri – Circuits
Sat – 12 miles including parkrun (17:20) 
Sun – Rest

Total mileage – 31 miles

The first week of my new training plan (4 runs, 2 circuit classes) and it seemed to go pretty well.  The week started on Tuesday with an easy 5k up to Bellahouston Park with Alan, the weather was pretty grim and my legs were still tired from last week. Tuesday evening was a more sunny affair with a club session in Pollok Park of 15 x 300m with walking recoveries.  Felt strong. Good training for the final straight in the upcoming Polaroid 10k series.  A dry and still fartlek session followed on Wednesday with the BBC crew, the highlight being one of Graham's homemade chia seed energy bar in the afternoon.

On Thursday HRH Prince Charles, Duke of Rothesay was visiting BBC Scotland and arrived at the same time I was trying to leave, in a pair of shorts. This made the simple task of walking out the front door a little more difficult than normal. Once out it was a wet hill  session in Kelvingrove Park with the Glasgow lunchtime running group. It was my first time with them and I seemed to fit into the middle of the group so happy about that. Will go back. 


On Friday I returned for a second dose of Stella's circuits class. Tough. 


Saturday's efforts was a sunny morning 4 mile jog around Pollok with clubmate Craig before a great parkrun (17:20 pb / 5th) followed by an easy 4 mile warmdown with Bryan. 

Glasgow parkrun #173

Results | Garmin Data

I've arranged to meet Craig outside the club at 8.30 for a 4 mile warmup run around Pollok park before today's parkrun. The weather is fantastic, sunny blue skies and warm enough for just t shirts.

After four steady 7:00 min/miles we arrive at the start line and join other club mates to enjoy some pre race chit chat. Late runners who've driven here try to squeeze cars into spaces that don't really exist.

After a few last minute strides I position myself near the front with fellow club mate Steven Prentice. I'm feeling positive about the race ahead, no niggles to slow me down like last week and a good weeks training behind me. All going well I should pb.

The race starts and we tear down the road, runners weave in and out, finding spaces before the sweeping left corner, Steven leads the race. The road opens up briefly from beneath the trees before turning onto a smaller path. My breathing is loud, my heart is racing and I'm in 6th. I turn into the wide tree lined avenue of North wood and question myself, "can I keep this pace going?!" I look for interesting shapes high in the distant trees to focus on and help me maintain form.

At the 3k point Steven's dropped to 3rd and glances over his shoulder, "Ha!" I think about trying to catch him but decide it would hurt too much. We approach a small rise and I lean forward to attack it but suddenly feel lactic acid hit my legs. I drop off the pace which opens the door for the runner behind me but I manage to hold off any more attacks to reach the "200m to go" sign with just enough left for a final kick.

I look down at my garmin, the pb is on so I give it everything all the way to the cones. As I pass them I press stop and look down breathing heavily; 17:19. An elated surge rushes through my body as I walk down the funnel to collect my token. Life around me seems to slow down. Sweat drips onto my watch as I check it again. I reach the volunteers and they hand me a position token and smile. Steven waits for me at the end of the funnel and we warmly shake hands.

As I walk towards the barcode volunteers I retrive my barcode from my running belt and give it to another smiling women. I have a cheaply laminated parkrun barcode which never scans first time so we share a laugh as we bend it into different shapes. I ask if she's running the Women's 10k tomorrow to which she replies yes, as my card finally scans. I wish her good luck, smile then say goodbye.  I join Bryan for an easy warmdown jog in the sunshine. Great parkrun.

Steven broke 17:00 to come 3rd in 16:59. I finish 5th in 17:19 setting a new parkrun personal best by 30 seconds.

Glasgow parkrun #172

Results | Garmin Data

At 7.30am my alarm signals the start of the day which I chose to ignore. After a couple of late nights midweek, a fartlek session on Thursday and a brutal Stella Bartram workout yesterday I think sleep is probably more beneficial than a 5 mile run before parkrun and roll over.

I eventually get my act together and ride the two miles to Pollok Park where I lock up my bike and make my way over to the colourful start line (Womens 10k next Sunday) with fellow Harrier Tommy MacDonald. While the race briefing is being announced I glance around to if I recognise anyone and spot George Taylor, Russ Whittington and Al MacLachlan all whom recently ran the London.

I start fast near the front and once we're round the first few corners I pull away from the pack. I've now got a bit of space to assess my position and realise I'm in the chasing group of three while Tommy is in the leading group ahead. As we sweep left into the Glade the yellow vested runner in my group starts to pull I'm having to work hard to maintain my position. Thoughts enter my head about slowing down but I stick with it, holding onto the blue vest of Stuart MacDougal as we begin loop two. I hear breathing behind me and suspect it's either George Taylor or Russ Whittington. It's Russ and he overtakes just before the duck pond even managing a quick hello as he passes. I watch him go and once again thoughts enter my head, this time how much I don't enjoy racing this distance.

As I hurtle down towards the Glade for the last time I catch and pass the yellow vested runner who passed me earlier but is now flagging. One last push up the switchbacks and a strong finish and I could take 6th place and a new pb home. As I approach the top of the switchbacks my legs are on fire when a Glasgow Cross fit runner passes me. I have nothing left to respond with, barely just enough for a final kick down the last 200m and into the finish chute.

I finish 7th in 17:51 setting a new parkrun personal best by 23 seconds. An ok result but a hard slog of a race. I know I can do better. Sub 17:30 parkrun I'm coming for you this summer.

Post London and 2012 goals

I learned this week that my time in London qualified me for a championship entry next year.

I think having a championship start gives you some perks on the day, like your own dedicated start and finish areas, with showers. I'm certainly no championship runner but I shall be toeing the line again in 2013, if somewhat sheepishly. I'm just glad I have the whole year (and Berlin) to train for it as my goal time of 2:40 will require 6:00 pace which, if I'm honest, scares the shit out of me.

I went back to my club this week after a very light post marathon week, a total of 8 miles. It was great to catch-up and run with club friends again but my legs still felt pretty heavy. The session was 6 x 800m in Pollok Park with no chance of hanging onto Tommy who was flying.

After I got home I started mulling over what the wise Iain Burke said about going faster and it got me thinking maybe I could (and would like too) improve my 10k and half time by Autumn so I came up with the following goals.

2012 goals
5k - 17:15 (current pb 17:50)
10k - 34:30 (current pb 36:14)
10 miles - 57:00 (current pb 58:30)
Half - 01:16:00 (current pb 1:18:19)
Marathon - 02:40:00 (current pb 02:43:32)

Training paces to achieve goals
Easy / long run training pace is: 7:00 min/mile
Tempo run training pace is: 5:43 min/mile
Interval training pace is: 5:00 min/mile
Yasso 800s training pace is: 2:38 min/800

Revised weekly training plan
Monday evening – Circuits
Tuesday evening  – Club Run (hard speedwork)
Wednesday lunchtime – Easy run
Thursday lunchtime – Speedwork / Hills / Fartlek / Tempo / Yasso
Friday lunchtime – Circuits
Saturday morning – Medium / Long run / Tempo
Sunday – Rest

My first race is the Helensburgh's 10k in a fortnights time followed by Clydebank 10k, Dumbarton 10k and finally the Men's Health 10k mid June.

The Men's Health 10k start back in 2010.

Fellow Bellahouston Harriers Robel Nagash (796) and Tommy McDonald (leading yellow vest) leading the charge. Robel won the race in 30.47 and Tommy came third the following year in 33:36.