Heanor Running Club
Speed Work - 12x200m + 10x100m ‘Repeats’
Date: 19th October 2006
Conditions: Mild, Dry
This was my first taste of speed work training and it was a real challenge but more importantly I know this style of training will help come race day.
We started at Heanor Leisure Centre and did a fifteen minute warm up by running down to Heanor Gate industrial estate. Once there we started off by doing 12 x 200 meter sprints. Six downhill and six up, with a forty second break in between each leg. I was pared with a Pete, who runs a thirty eight minute 10k so I knew he would be running the two hundred meter shuttles at a fast pace. The first six were ok but I started to feel it at around leg seven. I finished all of the two hundred meter sprints but was absolutely shattered.
As stated in an earlier log however, my recovery time was becoming really short so I was ready for the next part of the training within minutes of finishing the first part. The second part consisted of 10 x 100 meter strides. The idea of this session was to start off slowly and get to a sprint by fifty meters and then slow it back down to a stride by the end of the leg. I really enjoyed these but again they got hard as the break in between each one was cut to twenty seconds. By the end of the ten legs my legs felt really tight and I knew I had done a hard session. After a minutes rest we headed off back to Heanor Leisure Centre. This was our cool down so we ran a really steady pace. This gave me chance to talk to Pete (club secretary) and get to know more about the club. By the time we reached the leisure centre we had ran over five miles but it felt like ten as most of it was done at finish line pace!
In closing I really felt the benefit from this run and know I have made a wise decision by joining a running club. I will not be attending next weeks training session as I will be tapering off ready for the Worksop Half Marathon.
Positive: I know that this training will be of huge benefit on race days.
Negative: My left shin was aching by the end but I iced it immediately.
"Our real problem, then, is not our strength today; it is rather the vital necessity of action today to ensure our strength tomorrow."
New York City
"Running 26 miles around this place.....I can think of nothing better"
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The Five Boroughs
"There's more to this place than Manhattan"
Staten Island
"Only the first half mile is spent on Staten Island as you immediately leave across the Varrazano-Narrows bridge into Brooklyn"
Brooklyn
"Almost half the race is spent in Brooklyn, where many different neighbourhoods and cultural changes are passed through"
Queens
"The race enters Queens at exactly the half way point by crossing the Pulalski Bridge, over Newton creek, where you get your first amazing view of the City. The next 3 miles are spent here until crossing the challenging Queensboro Bridge over the East river."
Manhattan
"The first of two visits into Manhattan comes at mile 16 as you leave the Queensboro Bridge. Greeted by thousands of screaming spectators makes this one of the most memorable moments of the race, before the 4 mile stretch up First Avenue towards the Bronx"
Bronx
"At mile 20 you cross the Willis Avenue Bridge into the Bronx where little over a mile is run before returning to Manhattan across the Madison Avenue Bridge, where you see the Yankee Stadium, which has to be the highlight of the short trip across the Harlem river"
Manhattan 2
"As you arrive back in Manhattan the course proceeds down Fifth Avenue for 3 miles before entering Central Park for the final push and that moment that will last forever."
Varrazano-Narrows (Staten Island-Brooklyn)
Pulalski Bridge (Brooklyn-Queens)
Queensboro Bridge (Queens-Manhattan)
Willis Avenue Bridge (Manhattan-Bronx)
Madison Avenue Bridge (Bronx-Manhattan)
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