Heanor Running Club
Speed Work – ‘Hills’
16 x 400m
Date: 1st March 2007
Conditions: Cool, Dry
Having not run consistently for over a week and having run so badly in the last running club training session I was a little worried about tonight’s session. However I knew this would be my last intense workout opportunity before I fly to Cancun, so before I arrived at HLC I got myself into a ‘come on’ mental state.
We left HLC and headed out on the two mile warm up to the American Adventure car park. Once there we would be doing hill ‘repeats’, similar to last time we were here, however instead of ten repeats we would be doing eight repeats followed by a three minute rest and a further eight repeats.
Once there I tried to stay with Rob’s son and his mate, and managed to stay close behind them until around repeat six when my lungs tightened up and I felt a little fatigue kicking in. I pushed through to the end of the first set but I remember (as I often do at this point in a hard training session) thinking that I would have to pull out before the end of the second set.
After the three minute rest I felt good again and as we got to the second repeat I was on countdown and determined not to stop. The elite runners were now far ahead but what kept me going was that I was ahead of Rob and this felt good as in the last session he had a go at me for not putting enough effort in. He also said that for a lad of my age I should be well ahead of him. Now I was and it felt good.
I went through the paces for the final few repeats and the final one was a huge joy to run. I kicked it, and sprinted the whole repeat and once over that finish line I felt fantastic, tired but fantastic.
Having finished this final Vo2Max workout, apart from my slight hamstring injury I feel fantastic and am now ready for my holiday. I will be training out there but it will be nice to have a rest.
Positive: This was a hard but very enjoyable workout.
Negative: My hamstring felt it by the end and the following morning.
Days to Edinburgh Marathon: 87
"What matters is not necessarily the size of the dog in the fight - it's the size of the fight in the dog."
New York City
"Running 26 miles around this place.....I can think of nothing better"
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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