Lovely day, but my goodness did I feel sluggish. Hmm, wonder what that is. Anyway, nice to get out. Lunch time run but not at lunch time! Maybe that was why - lunch in belly?! Nah. G

Split Summary
===
1) 1m - 9:32(9:32/m) 149/161bpm 116cal 6.29/7.26mph
2) 1m - 8:11(8:11/m) 161/168bpm 109cal 7.33/8.1mph
3) 1m - 8:39(8:39/m) 163/169bpm 116cal 6.94/7.99mph
4) 1m - 8:22(8:22/m) 168/172bpm 116cal 7.17/8.72mph
5) 0.02m - 14(13:54/m) 167/168bpm 3cal 4.32/6.64mph

A very soggy Sunday run! Was thinking about going to support at Edinburgh marathon doing the ol run up and down thing. But weather got steadily worse on Sat and not nice on waking. Due to brighten up later in the pm. So decided to run locally in the am, then go to the model car racing in the pm. Good choice as indeed it did brighten up from 12, we only had a couple of showers at the cars. New Inov-8 X-talon arrived on Friday so they got an outing. Super grippy on wet mud, grass and rock. Same narrow fit, but felt fine. 62 quid from Sport Shoes and 5 quid delivery? MrsS(rrr)'s horse training clinic went well - 6 students, with 3 horses (we now have car parking! Wow!) as well as a couple of watchers and the instructor. 3 staying over and a tent (I think?) Don't think it's making her any money though - she barely covers her costs. I know she's enjoying it, but sure spending as much as she makes from it - lifts to and from airport for instructor, all the food she bought, and barbeque, the cost of the car park area etc. Oh well, she's enjoying it!

10 mile run felt fine. I went slow. Legs a bit tired after actually though, so maybe need to be careful building back up distance.

Volunteered at parkrun on Sat at Lochore Meadows - that was fun too. I was number checker and asked RD Steph to show me how the time and scanner downloads worked etc. on laptop. All seemed pretty straight forward. Nice of her to give me the gen. G

Split Summary
===
1) 1m - 12:09(12:09/m) 144/162bpm 139cal 4.93/7.28mph
2) 1m - 11:02(11:02/m) 164/175bpm 142cal 5.44/6.43mph
3) 1m - 9:33(9:33/m) 156/165bpm 118cal 6.29/6.59mph
4) 1m - 9:37(9:37/m) 158/169bpm 121cal 6.24/7.08mph
5) 1m - 9:53(9:53/m) 159/176bpm 126cal 6.07/6.74mph
6) 1m - 10:20(10:20/m) 160/171bpm 130cal 5.8/6.7mph
7) 1m - 9:16(9:16/m) 162/177bpm 115cal 6.48/7.2mph
8) 1m - 9:22(9:22/m) 164/177bpm 123cal 6.41/6.78mph
9) 1m - 10:13(10:13/m) 160/168bpm 124cal 5.87/6.64mph
10) 1m - 10:14(10:14/m) 166/179bpm 129cal 5.87/8.6mph
11) 0.24m - 3:33(14:31/m) 163/174bpm 42cal 4.13/7.39mph

Felt very sluggish but it seems it was a bit quicker than normal so maybe that's why it felt harder! Lovely day, rain off and sun drying it all up. G

Split Summary
===
1) 1m - 8:39(8:39/m) 152/159bpm 105cal 6.93/8.47mph
2) 1m - 8:28(8:28/m) 156/162bpm 107cal 7.09/7.45mph
3) 1m - 8:12(8:12/m) 161/165bpm 106cal 7.32/7.64mph
4) 1m - 8:14(8:14/m) 163/168bpm 108cal 7.28/7.81mph
5) 1m - 8:13(8:13/m) 166/172bpm 109cal 7.31/7.81mph
6) 0.12m - 1:11(9:41/m) 165/167bpm 15cal 6.19/7.72mph

Up n doon Corrah!

Club run was going up from Glenvale. A late option to add in Bishop's Hill. The option came from one of the speedy runners, so I wanted to check that some other non speedies would be coming. And they did. So about 20 out, with 7 of us heading for the hill. Had to walk the steepest bits, but great fun running back down. Misty and wet but still a bit of a view and nice to get up there. Haven't been that way often and must do it more, because it's a nice alternative along the ridge. G

Split Summary
===
1) 1m - 12:18(12:18/m) 144/157bpm 139cal 4.88/29.78mph
2) 1m - 20:36(20:36/m) 149/176bpm 231cal 2.91/6.47mph
3) 1m - 17:29(17:29/m) 156/178bpm 198cal 3.43/8.79mph
4) 1m - 10:29(10:29/m) 142/164bpm 92cal 5.73/10.04mph
5) 1m - 11:07(11:07/m) 144/159bpm 100cal 5.4/8.14mph
6) 1m - 9:05(9:05/m) 153/162bpm 104cal 6.6/8.43mph
7) 0.03m - 26(14:48/m) 160/163bpm 5cal 4.05/7.03mph

Black Rock route recce! That was fun! Lynne Z got tides a bit wrong, so we were an hour and half after low tide and it was bum deep round back of the Rock. Weather has been horrible recently but rain held off. G

Split Summary
===
1) 1m - 10:24(10:24/m) 133/154bpm 108cal 5.77/6.64mph
2) 1m - 9:36(9:36/m) 150/168bpm 116cal 6.25/7.37mph
3) 1m - 12:11(12:11/m) 144/163bpm 126cal 4.93/6.66mph
4) 1m - 11:01(11:01/m) 154/165bpm 124cal 5.44/5.93mph
5) 0.77m - 9:05(11:44/m) 148/161bpm 98cal 5.11/6.2mph

Lol, just back 30 mins and Corrah *still* got comment in before me! Yes, squiggly route! I like to stay on grass rather than tarmac where poss. Always makes me laugh when I see runners in the same parks as me running up and down the paths, where I'm running up and down on *not the paths*! I think it's better for the knees. If I'm brave later in summer I'll try and do 2 miles of this barefoot. The Meadows is a 9/10 for cleanliness and I'd be v unlucky to catch a bit of debris or dog poo. Mild out but wet underfoot and drizzly overhead. Hope it clears in a few days. Need to get the flippin garden under control! G

Split Summary
===
1) 1m - 10:00(10:00/m) 147/159bpm 119cal 6/7.43mph
2) 1m - 9:02(9:02/m) 146/162bpm 106cal 6.64/7.12mph
3) 1m - 8:49(8:49/m) 153/158bpm 110cal 6.81/7.16mph
4) 1m - 8:44(8:44/m) 156/162bpm 111cal 6.87/7.24mph
5) 0.54m - 5:10(9:29/m) 161/168bpm 67cal 6.32/8.77mph

Ooh, that was a bit longer than expected. Paul F had advertised it as 15 miles, hilly and off road. Then the route that I didn't look at was actually 17 miles and 1100m climb. But with detours and being a bit lost and coming down the wrong way at end it was over 20 and 1200m ascent!

Brilliant day out. Really tough climbs and bogs. Navigation tough because the cloud was down. And strong winds and wet (though not torrential rain - could have been worse!) it was pretty cold at points. Had to lend out both buffs and spare hat! And hand out some spare food! But lovely sunshine by the end as we came down off Blairdenon, skipped Big Hunt and just came down to Lossburn reservoir. One group split off there to go back to Menstrie (Simon, Alan and Scott M) and get lift back. 5 of us continued towards Dumyat, then 2 split off there to go straight back to Bridge of Alan home (Richard and Rupert) leaving me, Paul and Oliver to finish with Dumyat. Slight detour as we took the wrong turn at car park after Dumyat and had to go through Uni grounds. Was nice though, and made it up to over 20 miles! Finishing in the sunshine. Dogs were all good too - Honey golden retriever with Simon, Molly chocolate lab with Oliver and Paul's Molly too, despite a wee wobble from her at Blairdenon, just a bit of ham n cheese sarnie sorted her out! My cheese sarnies, mars bars and mint humbugs were good too! Could have done with some gloves probably, and maybe an extra layer just in case. New X-talons were fab! G

Split Summary
===
1) 1m - 18:52(18:52/m) 135/180bpm 207cal 3.18/6.55mph
2) 1m - 15:38(15:38/m) 153/180bpm 178cal 3.84/6.78mph
3) 1m - 15:08(15:08/m) 151/166bpm 174cal 3.96/6.91mph
4) 1m - 24:36(24:36/m) 162/174bpm 313cal 2.44/6.2mph
5) 1m - 19:21(19:21/m) 156/172bpm 206cal 3.1/7.06mph
6) 1m - 14:06(14:06/m) 158/174bpm 149cal 4.25/7.47mph
7) 1m - 18:28(18:28/m) 154/176bpm 175cal 3.25/8.22mph
8) 1m - 16:46(16:46/m) 156/173bpm 170cal 3.58/7.93mph
9) 1m - 19:22(19:22/m) 148/173bpm 142cal 3.1/8.08mph
10) 1m - 17:22(17:22/m) 139/161bpm 109cal 3.46/8.06mph
11) 1m - 20:41(20:41/m) 126/162bpm 114cal 2.9/6.35mph
12) 1m - 22:06(22:06/m) 125/155bpm 134cal 2.72/7.47mph
13) 1m - 25:34(25:34/m) 120/151bpm 120cal 2.35/6.95mph
14) 1m - 18:35(18:35/m) 127/159bpm 123cal 3.23/6.59mph
15) 1m - 20:30(20:30/m) 125/155bpm 127cal 2.93/7.76mph
16) 1m - 19:55(19:55/m) 130/161bpm 155cal 3.01/7.37mph
17) 1m - 23:53(23:53/m) 149/175bpm 245cal 2.51/6.76mph
18) 1m - 15:52(15:52/m) 152/169bpm 170cal 3.78/7.87mph
19) 1m - 10:11(10:11/m) 153/168bpm 111cal 5.9/8.41mph
20) 1m - 11:43(11:43/m) 143/165bpm 97cal 5.12/7.76mph
21) 0.66m - 6:53(10:23/m) 153/170bpm 66cal 5.78/7.95mph

Bit of general gym. Needed to foam roller after the rather hilly Sunday run! Felt it too on quads and adductors. Then stretches, sit ups, plank, side planks, wobble board presses, curls, triceps, bent rows and press ups. Bridges. Machine chest press and pull down. Good to stretch off. G

Rats, if I'd been a bit sharper I'd have got to put a note in before Corrah's comment! Gotta be quick to beat Corrah! Just a wee lunch time amble. Legs felt pretty leaden. Probably from the hilly near 21 miler on Sunday! Right knee is probably 3/10 sore and some general DOMS in quads, adductors and bit of stiffness generally. Ouch! Nice to get out at lunch time though. Cygnets are now nearly swan sized by grey and fluffy still - and squillions of ducklings, maybe 5 or 6 per mummy duck. Very cute! G

Split Summary
===
1) 1m - 9:16(9:16/m) 137/148bpm 95cal 6.48/7.93mph
2) 1m - 8:25(8:25/m) 150/154bpm 98cal 7.13/7.62mph
3) 1m - 8:15(8:15/m) 153/157bpm 97cal 7.27/7.66mph
4) 1m - 8:26(8:26/m) 155/159bpm 100cal 7.11/7.85mph
5) 0.55m - 4:42(8:34/m) 163/169bpm 58cal 7.01/8.14mph

Plogging - going to have to see if there's a Fetch category for this. Well organised by the club. A 7 mile route (of the Milnathort Dash race, good route so pretty and quiet roads and tracks up there) with 10 x 1km sections with bin bags, litter picker upper things and tabards. Pick those up, do your 1km plog, put down and a sweep car picks up all the litter bags and kit! Now, there wasn't actually much litter as these are v quiet roads, but nice idea and better areas around school paths etc. will yield more rubbish. Great to meet some new faces at club - I was with Anne (the 60+ who does sub 4 at London!) and Laura physio for chat, then at end met Caroline a faster lady coming back from 3rd baby, so we pushed on a bit back into the village. I've got chaffage, cos it rained and I was just in the club t-shirt! G

Split Summary
===
1) 1m - 9:54(9:54/m) 145/159bpm 112cal 6.06/6.85mph
2) 1m - 9:29(9:29/m) 155/166bpm 119cal 6.32/6.72mph
3) 1m - 15:45(15:45/m) 153/168bpm 187cal 3.81/6.68mph
4) 1m - 13:16(13:16/m) 152/172bpm 147cal 4.52/9.66mph
5) 1m - 13:01(13:01/m) 151/174bpm 133cal 4.61/10.71mph
6) 1m - 8:07(8:07/m) 166/175bpm 107cal 7.39/8.33mph
7) 1m - 7:48(7:48/m) 168/180bpm 106cal 7.7/8.79mph
8) 0.16m - 1:49(11:12/m) 168/175bpm 24cal 5.36/8.04mph

A wee 1.5 before the main club run, just cos I don't like sitting in car in car park! G

Split Summary
===
1) 1m - 9:53(9:53/m) 133/143bpm 104cal 6.07/7.16mph
2) 0.7m - 6:06(8:39/m) 146/157bpm 72cal 6.93/7.47mph

Blood? Fail! 130 haemoglobin too low. Pin test was 113, but was confident vein would be ok, but 130 is slightly too low. 135 min for men. So a 6 month ban. Annoying really. Need to eat better (broccoli, spinach, kale) or just pop iron pills for a week before next donation! G

5 days no exercise! Well, apart from bouncing grandson J up and down. And he's very heavy now! Was lovely to see son, GF and grandson. They're doing great. Four generations with Oma too. So a wee run now they're gone and just a plod around our local. Plod it was too. Very lethargic. The wheezing and coughing doesn't help. Wonder if I should ask doc about it again. It's really annoying. Ah well. G

Split Summary
===
1) 1m - 11:50(11:50/m) 143/161bpm 130cal 5.07/8.16mph
2) 1m - 9:38(9:38/m) 150/171bpm 115cal 6.23/7.06mph
3) 1m - 9:03(9:03/m) 149/165bpm 106cal 6.63/7.31mph
4) 1m - 9:02(9:02/m) 154/165bpm 111cal 6.64/7.22mph
5) 0.99m - 10:58(11:02/m) 157/169bpm 132cal 5.44/6.85mph

Crikey, the splits don't show it, but that was quite a fast run for me! I was running with Judith D (V60, but super quick) in club run, Caroline (another quickie, mum of 3. They're an impressive bunch at KRR! And a chap whose name I can't remember!) Great route too - Judith lives in the area so was able to lead our group which broke away from Scott and Matt and the main bunch. Pool of Muckhart, Yetts of Muckhart, Rumbling Bridge and back via Muckhart Golf club. Some lovely countryside, nice country houses, half back roads and half muddy trails. Some reasonable climbs in there too! So I felt I was working hard. My glutes feel it this morning. This is a good thing! Great turn out - maybe 15-20? And it's been dry in Fife, Perth and Kinross and Clackmannanshire all day, which chucking it down in Edinburgh. Go the north! G

Split Summary
===
1) 1m - 9:15(9:15/m) 139/152bpm 104cal 6.49/7.22mph
2) 1m - 8:09(8:09/m) 151/160bpm 101cal 7.36/8.47mph
3) 1m - 8:16(8:16/m) 155/171bpm 105cal 7.26/8.54mph
4) 1m - 9:31(9:31/m) 153/167bpm 111cal 6.3/8.5mph
5) 1m - 9:08(9:08/m) 168/179bpm 126cal 6.57/8.41mph
6) 1m - 8:20(8:20/m) 161/180bpm 105cal 7.2/8.64mph
7) 0.16m - 1:26(8:42/m) 167/170bpm 19cal 6.89/7.12mph

An hour of stretch and strength - foam roller, leg stretches, sit ups, plank, side planks, bridges, wobble board curls, press, side raises, triceps, rows, machine chest press and pull down. I've got slight DOMS from the slightly faster run on Wed night! Good to take a day off running, prob. Something gentle today, Fri. G

Going to watch Black Rock 5, so staying at work a bit later. And was out for lunch! Sooo... run at 5pm! So busy on canal at this time. Nice evening though. Less chilly, not too much wind and a bit brighter skies. Not exactly summery though! I was very ploddy but enjoyed it. G

Split Summary
===
1) 1m - 9:06(9:06/m) 145/153bpm 111cal 6.59/7.78mph
2) 1m - 8:11(8:11/m) 155/163bpm 107cal 7.34/7.76mph
3) 1m - 8:05(8:05/m) 159/162bpm 107cal 7.42/7.72mph
4) 1m - 8:05(8:05/m) 161/167bpm 109cal 7.42/7.93mph
5) 0.62m - 5:16(8:28/m) 161/166bpm 69cal 7.09/7.97mph

Lol! Not exactly a long run! Something to do with the dog! MrsS(rrr) was away this weekend, so I had dog. Sat I did model car repair and cutting grass. Sunday I needed to run before model car club, and still needed to go to Mum's. Everything is harder with dog! Knew MrsS(rrr) wouldn't be back til 6 or 7, I leave for cars at 12, so had to get someone to keep an eye on dog in the afternoon. V n S said they would. But in the end, they only looked in on her at 2pm, so as cars didn't finish til 6pm I didn't want to leave her longer by herself. Couldn't get hold of MrsS(rrr) to see what her ETA would be (bit worrying considering she was on the motorway with a 25 year old horse truck! Anyway, went home, got dog, went back to Mum's. Worked out fine, just a bit later than planned.

Anyway, fitting in the dog run before cars. Decided to take her with me as she would be by herself for much of day, so she would be tired and hopefully just sleep. Only intended to do 10 or so, but by time we got going it was 10am, so was a bit tight. She was so happy for first couple of miles, then started flagging. By 4 miles I was dragging her so decided to put her back in house. Silly animal! Then went back out to do same again. Much quicker without the dog! Anyway, then she acted like she hadn't seen a soul for 100 years when I came in. It had been about 45 mins!

Cars was fun. My repaired ESC was fine. Transponder failed in one race - loose cable. Might not be repairable. I just wiggled it and jammed it in place and it was fine for rounds 3 and 4. Just missed round 2 - which had been hilarious anyway as we had a heavy shower and track was wet and my car was fishtailing all over the place. Rubbish for a decent time, but great fun. You could actually spin in the corner then hold it on opposite lock for a power slide! Great fun! I did OK overall. 10th out of 15 got me last into B final which I managed heroically to retain! But I wasn't lapped actually, was only just behind them all (I think!) Good fun.

I miss it when MrsS(rrr) is away. And I don't like having dog duties. But another way of putting it is that even if we don't do things together, she allows me to do the things I want to do, which is kind of wonderful.

And C called for Father's Day, which was sweet. He enjoyed his first too - got made his breakfast in bed! Lucky young dad! x

Next weekend I'm crewing in West Highland Way race for "Rob from Holland"! I don't even know his surname. I put a post up on FB, after finding out that I wasn't needed for any last minute marshalling, and Alan D, Kristian D and Ian B (for Charlotte B) came back to me. Kris was first though, so will join their team. Hopefully just doing the Saturday though. Great to be involved.

Black Rock 5 on Friday evening was great - saw loads of people: SoaPMan, katypie, Diochynus, Kenny McG, Raymond K, Lucy M, Lynne, Len, Val, Sarah and shouts to others from Kinross, Scottynbn, bizarrely haven't seen for years, Frank T, Jonathan P ex Harmeny. Iona Mac, Lesley H, Colin R (not running just supporting too) See them at WHW next weekend! G

Split Summary
===
1) 1m - 12:55(12:55/m) 142/172bpm 150cal 4.65/6.8mph
2) 1m - 12:13(12:13/m) 151/177bpm 146cal 4.91/7.33mph
3) 1m - 10:41(10:41/m) 146/172bpm 121cal 5.62/6.74mph
4) 1m - 11:31(11:31/m) 148/167bpm 131cal 5.21/6.49mph
5) 1m - 15:23(15:23/m) 148/172bpm 155cal 3.9/6.49mph
6) 1m - 10:18(10:18/m) 157/172bpm 128cal 5.83/7.39mph
7) 1m - 9:39(9:39/m) 157/171bpm 120cal 6.22/7.97mph
8) 1m - 8:11(8:11/m) 161/166bpm 109cal 7.33/7.93mph
9) 1m - 10:25(10:25/m) 163/171bpm 138cal 5.76/8.01mph
10) 0.39m - 5:29(14:08/m) 157/172bpm 60cal 4.24/7.95mph

Bit of gym. Bizarrely, I felt really unwell at 4pm (dodgy tum at work :-O) but by 5ish on train I was fine and 6 in gym was ok. Had phone on because I was expecting call from Kris about WHW support duties (but he didn't call til 8.30pm!) and as such I was 1 hr 20 in gym (didn't start watch til after 20 min foam roller and stretches) - I think you faff more with music. However, it was nice having music!

Foam roller, leg stretches, bridge, single leg bridge, sit ups with twists, plank, side planks, wobble board press, side raises, curls, triceps, rows then machine chest press and pull down. Good to do a bit of core. Need to get running mileage back up. And some quality! G
G

Aha, a log note update before Corrah gets to comment! Hiya Corrah! *waves*

Well that was nice. Sun was out, bit of a breeze, but that was OK cos it was warm in sun. Just tootling along canal, but felt like a bit of a quicker tootle, which was nice. G

Split Summary
===
1) 1m - 8:47(8:47/m) 147/153bpm 108cal 6.84/7.31mph
2) 1m - 8:00(8:00/m) 158/161bpm 106cal 7.5/7.93mph
3) 1m - 7:40(7:40/m) 161/165bpm 103cal 7.82/8.31mph
4) 1m - 7:30(7:30/m) 166/168bpm 104cal 8/8.7mph
5) 0.58m - 4:35(7:52/m) 167/170bpm 64cal 7.63/8.39mph