2 Mile Run + 1 Mile Recovery = Ella Bank – Upper Dunsted Rd – Ella Bank
Date: 30th January 2007
Conditions: Cold, Dry
Notes: As with all walks of life, every high has a low, every Ying has a Yang, and every action has a reaction. On Sunday, although I had bad preparation I got my long run as near to perfect as any run to date. This simple four mile LT run I could not have got any more wrong if I had tried.
I planned to do some work on my house after the run so I decided to do a four mile run around Langley Mill. I measured the course and after warming up I set off. From the start of the run however my mind set was not on the run, but on getting back to paint. This was a fatal error as I ran the first mile far to quickly.
As I entered the second mile my mind was on getting home as quickly as possible and it was as if my body said “If your not going to give this workout your all, why should I” and then decided to pack up there and then. As I entered Upper Dunsted Road my breathing was well out and my legs felt very tired. I had ran little over a mile but already felt worse than at the end of Sundays tenth mile.
I decided to complete the second mile and then use the third mile as a recovery run. I had got this workout very, very wrong and decided to put it down to experience. I now know that if I’m going running, I’m going running. I need to block out what I’m doing before or after and make sure I get the full benefit out of every run rather than running just to get the miles in. This is what I did last night but hey, I’m still new to all this and mistakes are not mistakes, they are an answer to a question. That question is, “How do I get the most out of this run?” I now know that this is not that way!
Positive: I ran the first mile extremely quickly without trying.
Negative: My mind set was not on the run and subsequently the whole workout suffered.
Days to Edinburgh Marathon: 117
Fast Mile: 7.17
Slow Mile: 7.38
Run Time: 14.55
“To climb steep hills requires slow pace at first.”
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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