4 Mile Run = Home - Woodhouse - Smalley Cross - Home
Date: 4th September 2006
Conditions: Mild, Dry
Notes: This was my second run on this route and in little over a week I was amazed at the difference. I ran the first mile four seconds faster and set a PB for one mile. Now this time will eventually be shattered, but at present time I am running at a conservative pace to get my fitness levels up.
During the second mile (where I began getting the pains in my ankles on the first run) I was running with ease. I made it up the first hill and ran the second mile 35 seconds faster than my first attempt.
During the third mile (at the second hill where I stopped on my first run) I got bad cramps just below my rib cages. I was however determined not to stop and push through it. I did this, and as in my first run I yet again ran mile three in exactly the same time as mile two.
The real challenge was still to come. Smalley hill was upon me but again I ran the hill without stopping; however I did feel fatigued once I reached the top. I used what I had been taught and concentrated on form at this point. I forgot all about speed and just became very aware of my legs and tried not to let my form drop. I crossed the finish line over three minutes faster than my first run and more importantly I ran the whole four miles without stopping.
Positive: I completed the run without stopping.
Negative: I got bad cramps during the third mile.
Fast Mile: 7.22 (PB)
Slow Mile: 8.35
Run Time: 0h33m00s
“Yesterday I dared to struggle. Today I dare to win”.
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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