Ste's House - Tanning Shop - Ste's House
Date: 26th February 2007
Conditions: Mild, Dry
Notes: Having suffered with my hamstring for several long runs and the arranging of my holiday to Cancun I decided to rest my leg for one week. I did not want to risk long term injury so I knew it would be for the best.
For my first run this week I did not want to do too much so I decided to run from my mates house to the tanning shop (I need it due to my weak skin) and then back again.
The run there seemed hard and my lungs felt it a bit due to not having run for a week but the journey back was far easier. As with my last injury I could tell it had been a while but I will put the effort in for the next week and continue training as much as possible in Cancun. One thing I will be sure to do out there is get as many leg massage’s as possible, and once back from holiday, it is all systems go in preparation for the Edinburgh Marathon.
Positive: After a hard start my lungs and fitness were ok.
Negative: I could tell I had not run for a week.
Days to Edinburgh Marathon: 90
Fast Mile: N/T
Slow Mile: N/T
Run time: N/T
"It hurts up to a point and then it doesn't get any worse."
New York City
"Running 26 miles around this place.....I can think of nothing better"
Tuesday, 27 February 2007
Monday, 19 February 2007
18th February 2007
13 Mile Run = Home – Stanley – Ilkeston – Eastwood – Langley - Heanor
Date: 18th February 2007
Conditions: Dry, Mild
Notes: As you will see below we are now down to double figures until my first ever full Marathon. Ninety nine days to go until Edinburgh and my training is getting more serious by the day. During my first eighteen week ‘base building’ I averaged 6.6 miles per week with 50% of my days either resting or injured. This year I am already up to an average of 15 miles per week with only 40% rest days, and my mileage and intensity are increasing every day. My only worry is a slight strain that I feel in my right leg around mile ten of my long run. Apart from that my training and preparation is going well.
For this weeks long run I decided on a new route, as the Ripley (Death Valley) run was starting to get a little repetitive. I set out towards Ilkeston on a thirteen mile loop, which was my longest run since my first Half Marathon. The first two miles were along the route I often run in my mid week tempo runs, so once I got through Stanley Common I was in un chartered territory and it felt good. The road into Ilkeston is one long road but with many twists and turns, with the occasional hill. The course enters Ilkeston at the five mile marker and by this point I was feeling good and my form was excellent. I had lost a little energy on the climb just into mile six, but once into Ilkeston centre I was feeling fantastic and was approaching the half way point.
As I ran out of Ilkeston I had to run along some grass down a duel carriage way (A6007), and probably looked like a crazed maniac to drivers on the road, but soon enough I was out of Ilkeston and heading down towards Awesworth and the half way point. As I reached the seven mile marker I looked at my watch and had knocked six minutes off my first ever seven mile timed run. This is nearly a minute a mile which shows how far I have come.
The hardest part of this run was the almost two mile run along the A6096 duel carriage way that links Ilkeston to Ikea roundabout (Giltbrook). The road seemed to go on for an eternity but unlike the ‘Death Valley’ run I was feeling good so I never once felt mentally tired. My legs were feeling a little tired but I was running well and soon enough I was at the garage where I planned an un-timed stop to buy some water.
Having re-fuelled and done some very quick stretches I was back running and soon after passing Ikea I passed the nine mile marker. This led into mile ten and the hardest part of the run. The course leads through Giltbrook, up into Hill Top, Eastwood. When I say up, I mean up, as it is one mile of a steady increase with a steep slope to the summit.
Once at the top I was very tired but I knew that the next mile was flat through Eastwood town centre with a decline down to Langley Mill at the other end. Having done it many times now, I concentrated on my form and breathing and was soon back on track and running well.
The flat through Eastwood was a welcomed break from the hill I had just endured and the finale to mile eleven led down to B&Q and towards Langley Mill. I was leading towards the mile twelve marker on Milnhay Road where my form really took a hit. The pain in my right leg was getting increasingly worse and I could feel the lactic acid building in my legs and the energy draining away rapidly. I pushed through the final one and a half miles and finished the run in a good time, but at this stage in my training it is finishing each run rather than how quick I finish each run. Next weeks run will be my longest to date.
Positive: I have knocked nearly six minutes of my seven mile runs.
Negative: I feel that damn strain in my leg at the end of every long run.
Days to Edinburgh Marathon: 99
Fast Mile: 7.36
Slow Mile: 9.20
Run Time: 1h47m26s
“Our patience will achieve more than our force.”
Date: 18th February 2007
Conditions: Dry, Mild
Notes: As you will see below we are now down to double figures until my first ever full Marathon. Ninety nine days to go until Edinburgh and my training is getting more serious by the day. During my first eighteen week ‘base building’ I averaged 6.6 miles per week with 50% of my days either resting or injured. This year I am already up to an average of 15 miles per week with only 40% rest days, and my mileage and intensity are increasing every day. My only worry is a slight strain that I feel in my right leg around mile ten of my long run. Apart from that my training and preparation is going well.
For this weeks long run I decided on a new route, as the Ripley (Death Valley) run was starting to get a little repetitive. I set out towards Ilkeston on a thirteen mile loop, which was my longest run since my first Half Marathon. The first two miles were along the route I often run in my mid week tempo runs, so once I got through Stanley Common I was in un chartered territory and it felt good. The road into Ilkeston is one long road but with many twists and turns, with the occasional hill. The course enters Ilkeston at the five mile marker and by this point I was feeling good and my form was excellent. I had lost a little energy on the climb just into mile six, but once into Ilkeston centre I was feeling fantastic and was approaching the half way point.
As I ran out of Ilkeston I had to run along some grass down a duel carriage way (A6007), and probably looked like a crazed maniac to drivers on the road, but soon enough I was out of Ilkeston and heading down towards Awesworth and the half way point. As I reached the seven mile marker I looked at my watch and had knocked six minutes off my first ever seven mile timed run. This is nearly a minute a mile which shows how far I have come.
The hardest part of this run was the almost two mile run along the A6096 duel carriage way that links Ilkeston to Ikea roundabout (Giltbrook). The road seemed to go on for an eternity but unlike the ‘Death Valley’ run I was feeling good so I never once felt mentally tired. My legs were feeling a little tired but I was running well and soon enough I was at the garage where I planned an un-timed stop to buy some water.
Having re-fuelled and done some very quick stretches I was back running and soon after passing Ikea I passed the nine mile marker. This led into mile ten and the hardest part of the run. The course leads through Giltbrook, up into Hill Top, Eastwood. When I say up, I mean up, as it is one mile of a steady increase with a steep slope to the summit.
Once at the top I was very tired but I knew that the next mile was flat through Eastwood town centre with a decline down to Langley Mill at the other end. Having done it many times now, I concentrated on my form and breathing and was soon back on track and running well.
The flat through Eastwood was a welcomed break from the hill I had just endured and the finale to mile eleven led down to B&Q and towards Langley Mill. I was leading towards the mile twelve marker on Milnhay Road where my form really took a hit. The pain in my right leg was getting increasingly worse and I could feel the lactic acid building in my legs and the energy draining away rapidly. I pushed through the final one and a half miles and finished the run in a good time, but at this stage in my training it is finishing each run rather than how quick I finish each run. Next weeks run will be my longest to date.
Positive: I have knocked nearly six minutes of my seven mile runs.
Negative: I feel that damn strain in my leg at the end of every long run.
Days to Edinburgh Marathon: 99
Fast Mile: 7.36
Slow Mile: 9.20
Run Time: 1h47m26s
“Our patience will achieve more than our force.”
Friday, 16 February 2007
15th February 2007
Heanor Running Club
Speed Work – 12x300m ‘Repeats’
Date: 15th February 2007
Conditions: Cold, Windy
Having missed last weeks training session due to severe snow I was rearing to go for this weeks session. Although a little tired I was well up for it. On arrival at HLC, Rob informed me that, due to many runners taking part in the Tamworth 10k that the session ahead would be steady. This was a fatal error, much similar to the run I did in Langley Mill a few weeks back where I was preparing to decorate my house afterwards and my body gave up on me.
After the one and a half mile warm up to HGIS we were told that we would be doing the 300m horseshoe repeats, however where it differed to last time was that we would be running in our pacing groups and not a s a relay. This meant that you do 6x300 downhill with a 100m recovery run, then 6x300 uphill with the same recovery run.
I made a mistake of not sticking with a pacing group and went out on my own, at my own pace. The first six repeats were ok but during the recovery run at the end of the first six I developed a stitch that never went away. I tried my breathing techniques but the more I tried the worse it got. By repeat three of the second set the pain was unbearable and I almost pulled out. It was one of the elite runners that carried me through the final lap.
In all this was a bad run and I did not enjoy it in the slightest. Thinking it was going to be an easy run had prepared me mentally and physically for an easy run, and it was anything but. I have learnt another lesson however, there are no easy V02Max workout sessions.
Positive: I got through the session when I so nearly jacked it in.
Negative: I had the worst stitch to date from poor mental preparation I believe.
Days to Edinburgh Marathon: 101
“Try and you very well might – Don’t and you certainly won’t.”
Speed Work – 12x300m ‘Repeats’
Date: 15th February 2007
Conditions: Cold, Windy
Having missed last weeks training session due to severe snow I was rearing to go for this weeks session. Although a little tired I was well up for it. On arrival at HLC, Rob informed me that, due to many runners taking part in the Tamworth 10k that the session ahead would be steady. This was a fatal error, much similar to the run I did in Langley Mill a few weeks back where I was preparing to decorate my house afterwards and my body gave up on me.
After the one and a half mile warm up to HGIS we were told that we would be doing the 300m horseshoe repeats, however where it differed to last time was that we would be running in our pacing groups and not a s a relay. This meant that you do 6x300 downhill with a 100m recovery run, then 6x300 uphill with the same recovery run.
I made a mistake of not sticking with a pacing group and went out on my own, at my own pace. The first six repeats were ok but during the recovery run at the end of the first six I developed a stitch that never went away. I tried my breathing techniques but the more I tried the worse it got. By repeat three of the second set the pain was unbearable and I almost pulled out. It was one of the elite runners that carried me through the final lap.
In all this was a bad run and I did not enjoy it in the slightest. Thinking it was going to be an easy run had prepared me mentally and physically for an easy run, and it was anything but. I have learnt another lesson however, there are no easy V02Max workout sessions.
Positive: I got through the session when I so nearly jacked it in.
Negative: I had the worst stitch to date from poor mental preparation I believe.
Days to Edinburgh Marathon: 101
“Try and you very well might – Don’t and you certainly won’t.”
Monday, 12 February 2007
11th February 2007
10 Mile Run + 1 Mile RR = Home – Denby – Ripley – Codnor – Heanor - HGS
Date: 11th February 2007
Conditions: Mild, Windy
Notes: Having had a tooth extraction and heavy snow storms earlier in the week my Sunday long run was only my second outing of the week. Yet again however my preparation had much to be desired as I had a few drinks the night before and an appalling pre-race meal of a ‘kebab’.
I awoke late again and it was gone 1pm before I was on the road. As my physical preparation was so bad I was determined that my mental preparation was at it’s highest or I knew I would be in for a hard run. As I passed through the first mile I knew that my mental approach to this run was going to play a huge part in determining the outcome of the run.
Halfway through the second mile brings the first hill and it was a struggle to the top but I was never going to stop and once over it I was fine again. Once over the hill the course leads down towards Denby Pottery and what I am now calling ‘Death Valley’. My reason behind this is that on my first attempt I had to pull out along Death Valley due to injury, on my second attempt I nearly pulled out due to almost being sick and this time I just seemed to run out of energy. What I realized was that it was not physical energy I was lacking here, it was mental energy. Every time I hit this point in a race I also hit a low point and mentally it is always the toughest part of this ten mile loop. I told myself this and by the time I reached Ripley and mile five I was felling good and my energy levels were right back up.
With Death Valley behind me I breezed though the next few miles and by the time I reached Codnor and mile seven I knew that my physical preparation would not affect these last few miles as I always finish races/runs far better than I start them.
The hills through the last few miles were tougher than my previous attempt but I used my knowledge on how to approach them and soon enough I was in Heanor and into my final mile.
The final mile was tough and the climb up Nelson Street really took its toll as my legs were so tired from the lactic acid build up. I pushed through the pain and fatigue and finished the run in almost exactly the same time as my first attempt so my pacing is pretty good. The only downside was that the phone I used to time each mile got damaged and I only have my first and second mile and finish time, purely down to memory.
Positive: I finished the ten miles within a minute of my previous effort.
Negative: My preparation has to improve dramatically now my long runs are getting serious.
Days to Edinburgh Marathon: 105
Fast Mile: 7.27
Slow Mile: ?.??
Run Time: 1h22m11s
“Difficulties are meant to rouse, not discourage.”
Date: 11th February 2007
Conditions: Mild, Windy
Notes: Having had a tooth extraction and heavy snow storms earlier in the week my Sunday long run was only my second outing of the week. Yet again however my preparation had much to be desired as I had a few drinks the night before and an appalling pre-race meal of a ‘kebab’.
I awoke late again and it was gone 1pm before I was on the road. As my physical preparation was so bad I was determined that my mental preparation was at it’s highest or I knew I would be in for a hard run. As I passed through the first mile I knew that my mental approach to this run was going to play a huge part in determining the outcome of the run.
Halfway through the second mile brings the first hill and it was a struggle to the top but I was never going to stop and once over it I was fine again. Once over the hill the course leads down towards Denby Pottery and what I am now calling ‘Death Valley’. My reason behind this is that on my first attempt I had to pull out along Death Valley due to injury, on my second attempt I nearly pulled out due to almost being sick and this time I just seemed to run out of energy. What I realized was that it was not physical energy I was lacking here, it was mental energy. Every time I hit this point in a race I also hit a low point and mentally it is always the toughest part of this ten mile loop. I told myself this and by the time I reached Ripley and mile five I was felling good and my energy levels were right back up.
With Death Valley behind me I breezed though the next few miles and by the time I reached Codnor and mile seven I knew that my physical preparation would not affect these last few miles as I always finish races/runs far better than I start them.
The hills through the last few miles were tougher than my previous attempt but I used my knowledge on how to approach them and soon enough I was in Heanor and into my final mile.
The final mile was tough and the climb up Nelson Street really took its toll as my legs were so tired from the lactic acid build up. I pushed through the pain and fatigue and finished the run in almost exactly the same time as my first attempt so my pacing is pretty good. The only downside was that the phone I used to time each mile got damaged and I only have my first and second mile and finish time, purely down to memory.
Positive: I finished the ten miles within a minute of my previous effort.
Negative: My preparation has to improve dramatically now my long runs are getting serious.
Days to Edinburgh Marathon: 105
Fast Mile: 7.27
Slow Mile: ?.??
Run Time: 1h22m11s
“Difficulties are meant to rouse, not discourage.”
Tuesday, 6 February 2007
5th February 2007
Syntax 10k
5th February 2007
Training Run
Having entered a pool tournament on Saturday night and had a few drinks then subsequently missed my Sunday long run I decided to make up for it by running home from work. I have dubbed this run the ‘Syntax 10k’ as I will be running this route many times during the summer months.
It is 6.1 miles from the Odeon Cinema to my parent’s house so after leaving work I did a one mile warm up to the cinema, before stretching out ready for the 10k run home.
Now the run home involved three grueling hills and the first hill comes after around two hundred meters of the start. The hill climbs up from the Meteor Centre towards Breadsall and is a very long, steep hill. Once I reached the top I was very tired but have been running long enough to know how to cope once at the top of a grueling hill. Once back on a flat surface the course led out of Breadsall and down towards Morley. This was where the course got tricky. This was purely down to the sheer darkness of the roads, since there were no street lamps. For this reason only I slowed right down as I could have easily stepped into the roads or slipped and injured myself if not.
The dark section of the course led down towards Broomfield College where I was still running at a very slow pace, but I was thankful of this as I had a slight stitch coming on and the second hill was upon me. The second hill was not as steep as the first or last but it was a winding climb that went on for a good third of a mile. As I reached the top I knew that civilization was at the end of the long straight leading into Morley so I knew I could pick up pace from here on. This was until I had the biggest scare in any run to date. I was running along the path and there were no cars around, then a car came towards me and the lights of the car lit up the path in front of me and revealed a huge hole, around 2-3 ft deep. Now if this car had not been there I could have easily injured myself badly and resulted in the end of my three marathon challenge.
Having escaped the hole and finally got back into the light of the street lamps I was feeling good and knew I had just over two miles, and one hill remaining. As I came past Morley Hayes and down the hill towards Smalley Cross and the final push up the hill into Smalley, I was feeling fantastic but I kept my pace steady as I know how many times that hill has beat me or come close to beating me.
I made it up the hill with ease, however I did feel it at the top but once my form was regained I breezed through Smalley to the finish line.
In all, I really enjoyed the run. The first half was scary but different and the second half was fantastic and my fitness levels are getting towards Marathon capabilities. I remember thinking that if I took off the time lost from slowing down and crossing roads that I could have easily run around a fifty minute 10k. To my amazement I looked at my watch and saw forty six minutes and fifty six seconds, down dark country lanes, nearly killing or badly injuring myself and all after a long days work. It is clear that my mid week VO2Max sessions with the Running Club are working. I’m running faster, when I think I’m running slower. Knowing that is a good feeling!
Conditions: Mild, Dry
Run Time: 48.56 (Unofficial PB)
Days to Edinburgh Marathon: 111
“Men tire themselves in pursuit of rest”
5th February 2007
Training Run
Having entered a pool tournament on Saturday night and had a few drinks then subsequently missed my Sunday long run I decided to make up for it by running home from work. I have dubbed this run the ‘Syntax 10k’ as I will be running this route many times during the summer months.
It is 6.1 miles from the Odeon Cinema to my parent’s house so after leaving work I did a one mile warm up to the cinema, before stretching out ready for the 10k run home.
Now the run home involved three grueling hills and the first hill comes after around two hundred meters of the start. The hill climbs up from the Meteor Centre towards Breadsall and is a very long, steep hill. Once I reached the top I was very tired but have been running long enough to know how to cope once at the top of a grueling hill. Once back on a flat surface the course led out of Breadsall and down towards Morley. This was where the course got tricky. This was purely down to the sheer darkness of the roads, since there were no street lamps. For this reason only I slowed right down as I could have easily stepped into the roads or slipped and injured myself if not.
The dark section of the course led down towards Broomfield College where I was still running at a very slow pace, but I was thankful of this as I had a slight stitch coming on and the second hill was upon me. The second hill was not as steep as the first or last but it was a winding climb that went on for a good third of a mile. As I reached the top I knew that civilization was at the end of the long straight leading into Morley so I knew I could pick up pace from here on. This was until I had the biggest scare in any run to date. I was running along the path and there were no cars around, then a car came towards me and the lights of the car lit up the path in front of me and revealed a huge hole, around 2-3 ft deep. Now if this car had not been there I could have easily injured myself badly and resulted in the end of my three marathon challenge.
Having escaped the hole and finally got back into the light of the street lamps I was feeling good and knew I had just over two miles, and one hill remaining. As I came past Morley Hayes and down the hill towards Smalley Cross and the final push up the hill into Smalley, I was feeling fantastic but I kept my pace steady as I know how many times that hill has beat me or come close to beating me.
I made it up the hill with ease, however I did feel it at the top but once my form was regained I breezed through Smalley to the finish line.
In all, I really enjoyed the run. The first half was scary but different and the second half was fantastic and my fitness levels are getting towards Marathon capabilities. I remember thinking that if I took off the time lost from slowing down and crossing roads that I could have easily run around a fifty minute 10k. To my amazement I looked at my watch and saw forty six minutes and fifty six seconds, down dark country lanes, nearly killing or badly injuring myself and all after a long days work. It is clear that my mid week VO2Max sessions with the Running Club are working. I’m running faster, when I think I’m running slower. Knowing that is a good feeling!
Conditions: Mild, Dry
Run Time: 48.56 (Unofficial PB)
Days to Edinburgh Marathon: 111
“Men tire themselves in pursuit of rest”
Friday, 2 February 2007
1st February 2007
Heanor Running Club
Speed Work – 16x400m ‘Repeats’
Date: 1st February 2007
Conditions: Cold, Dry
Another Thursday comes, another VO2Max workout session with the Running Club was upon me. Tonight was the most challenging workout to date. The session was 16x400m ‘repeats’ and boy what is it grueling, to say the least.
After the usual warm up mile from HLC to HGIE we set off for the first 400m. As with all runs the first leg or ‘repeat’ was fairly enjoyable and easy. The seventy second break at the end of the run was hardly worth it for the first stop but I knew that soon enough this break would be a huge welcome.
I was running with the club chairman, Rob, for the first six to seven repeats but I was struggling to keep up thereafter so I dropped back and joined the group behind. This gave me chance to meet the people I have seen every week, yet not had chance to talk to.
With the new group I was really in my element as I became the pace setter rather than struggling to keep up with the pace setter. These were still without doubt the hardest repeats I have done to date but I was running at the required 85-90% of my VO2Max, and that is the pace required to get the most improvement.
As we reached the rest point at the end of repeat fifteen I said to the group that we should all really go for it with this final repeat and although the enthusiasm was lacking everyone gave it their all. Now without showing off I left them all for dust as with all ends of races, no matter how tired I am I always have that ‘kick’ reserved and with coming form a sprint background there are not many distance runners that can keep up with me over a short distance.
In closing this was a very painful workout but once something this hard is completed it is one of the best feelings you can get in running as you know that with the proper rest and recovery that you begin immediately to reap the rewards.
Positive: This was exactly the kind of VO2Max workout I have been advised to do.
Negative: I had to drop back a group, half way through the workout.
Days to Edinburgh Marathon: 115
“To get something you’ve never had, you must do something you’ve never done.”
Speed Work – 16x400m ‘Repeats’
Date: 1st February 2007
Conditions: Cold, Dry
Another Thursday comes, another VO2Max workout session with the Running Club was upon me. Tonight was the most challenging workout to date. The session was 16x400m ‘repeats’ and boy what is it grueling, to say the least.
After the usual warm up mile from HLC to HGIE we set off for the first 400m. As with all runs the first leg or ‘repeat’ was fairly enjoyable and easy. The seventy second break at the end of the run was hardly worth it for the first stop but I knew that soon enough this break would be a huge welcome.
I was running with the club chairman, Rob, for the first six to seven repeats but I was struggling to keep up thereafter so I dropped back and joined the group behind. This gave me chance to meet the people I have seen every week, yet not had chance to talk to.
With the new group I was really in my element as I became the pace setter rather than struggling to keep up with the pace setter. These were still without doubt the hardest repeats I have done to date but I was running at the required 85-90% of my VO2Max, and that is the pace required to get the most improvement.
As we reached the rest point at the end of repeat fifteen I said to the group that we should all really go for it with this final repeat and although the enthusiasm was lacking everyone gave it their all. Now without showing off I left them all for dust as with all ends of races, no matter how tired I am I always have that ‘kick’ reserved and with coming form a sprint background there are not many distance runners that can keep up with me over a short distance.
In closing this was a very painful workout but once something this hard is completed it is one of the best feelings you can get in running as you know that with the proper rest and recovery that you begin immediately to reap the rewards.
Positive: This was exactly the kind of VO2Max workout I have been advised to do.
Negative: I had to drop back a group, half way through the workout.
Days to Edinburgh Marathon: 115
“To get something you’ve never had, you must do something you’ve never done.”
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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)
