Heanor Running Club
Speed Work – ‘Hills’
10x160m + 10x160m RR
Date: 25th January 2007
Conditions: Cold, Icy
Having met at the usual time the team set out towards the American Adventure to do some hill running. When you are in a race and you reach the top of a hill the natural thing to do is slow right down as you have used so much energy during the climb. If you can avoid this in a race you can save valuable seconds as well as gaining valuable places through passing the many runners that are not trained to deal with these situations. The training we did was running around 100m up a hill at a steady to quick pace, however once at the top of the hill we then kicked it up a gear to get over the hill without slowing. This type of training on a regular basis conditions your body to naturally speed up, once at the summit of a hill.
We did 10 of these hill repeats which were around 160m in total with the same again for the recovery run. After around five of these repeats I really started to struggle as the recovery run was not long enough before you were back doing the repeats again. I slowed right off to save myself of the final two legs and by the time I had done I regretted this as I had more to give. We concluded with the one and a half mile warm down back to the leisure centre which I spent the whole time getting to know ?????, who is one of the female runners of the club who is running the London Marathon.
I have now tasted this style of intense training and so I can push myself that bit harder next time as I know what to expect.
Positive: I felt good at the end which means I had more to give.
Negative: I could have pushed myself harder.
Days to Edinburgh Marathon: 122
“Footprints on the sands of time are not made by sitting down.”
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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