2 Mile Run + 1 Mile Recovery = Home – Wood Lane – Home
Date: 16th January 2007
Conditions: Windy, Wet
Notes: Having done much research and read many articles and books on road running I now have a clear plan of what I want to achieve from my running and how I will achieve it. My weekly mileage will continue to rise but as with my work it is time to train smarter rather than harder. Within my week I will be doing one Lactate Threshold (LT) workout, one VO2Max workout, at least one cross training workout and a long run or race on a Sunday. In between will be recovery or tempo runs depending on my condition and how I am feeling.
I am new to the LT and VO2Max workouts so I was never expecting to get it right first time. Your LT pace should be around your half marathon pace which based on my one half to date would be around eight and a half minutes per mile. Now of course since then I have improved dramatically so as a guesstimate I should be running around eight minute miles for my LT workout. I got this horribly wrong as I ended up running two of the fastest miles I have ran to date in a training session.
After the first mile which was only two seconds off my PB I did an un-timed recovery run (RR) of one mile. I then did another LT mile but again I ran it far too quick.
I was impressed with my time and obvious improvement but that was not the aim of this run. I am now trying to make contact with the University of Derby to get LT and VO2Max tests done so I can establish the pace I should be running at.
Positive: I am running very close the sub seven minute miles
Negative: I ran to fast as this was supposed to be a LT workout.
Days to Edinburgh Marathon: 131
Fast Mile: 7.08
Slow Mile: 7.12
Run Time time: 14.20
“The surest way not to fail is to determine to succeed.”
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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