Smalley-Heanor 4 Mile (R)
Conditions: Rain
Date: 22nd June 2007
Run Type: Easy
Notes: With the hot weather last week a thing of the past, we were experiencing the subsequent down pour that always follows good weather. Rain however does not stop for races, as I found out in Edinburgh so it was not going to get in the way of my training run.
I left from home on a new four mile course during a severe storm but did not even care. In fact I actually enjoyed getting out in the rain as it kept me cool. As I left Kerry Drive along ‘Allsop’s’ I felt good, but I knew this would not be a super easy run as I have partied pretty hard since Edinburgh and time off through partying always takes it’s toll. However I deserved the time off, but in one week the intensity starts again.
As I passed the one mile marker at Adale Road and the next mile came and went but I remember thinking on the climb up through Broadway in Heanor that I thought I would be more tired up this climb but I felt good. I do remember my ankles aching slightly which may be the lifespan of my shoes coming to an end, which I will keep an eye on over the coming sessions. In all however I passed the two mile marker in high spirits and felling positive about the run, even with the rain still coming down heavy.
The third miles leads down through the drinking zone of Heanor and eventually back to ‘Smalley Hill’ which is the one major challenge of this easy four mile course. As I approached it I remembered my early training and breathing techniques and I felt good all the way up the hill, but remember feeling it slightly at the top.
A few hundred yards after the summit of the hill I passed mile three and really went for it for the final mile. I crossed the finish line a little slower for the final mile than I thought I had, and hoped to. I am putting this down to time off and loss of strength from Edinburgh.
I am getting back into my training now but I know I must train hard and not miss sessions like I did for Edinburgh, although my whole trip to New York will suffer and that is not an option. I also need to incorporate some strength work at the gym to enable the speed sessions to become effective.
Run time: 33.19 *Course PB
Pace: 8.20 / mile
Days to New York Marathon: 134
“I believe in the runner's high, and I believe that those who are passionate about running are the ones who experience it to the fullest degree possible. To me, the runner's high is a sensational reaction to a great run! It's an exhilarating feeling of satisfaction and achievement. It's like being on top of the world, and truthfully... there's nothing else quite like it!”
New York City
"Running 26 miles around this place.....I can think of nothing better"
Wednesday, 27 June 2007
Friday, 22 June 2007
19th June 2007
Wood Lane 1 Mile Challenge
Conditions: Raining
Date: 19th June 2007
Run Type: Speed / Record Attempt
Notes: Having spent Monday night in the gym doing strength work, a medium to long run was out the question tonight so I was unsure what run to do as until next weekend I am not following an exact training plan. I was however really eager to run. Having not entered any races apart from the Edinburgh Marathon, I had not set any PB’s in 2007 and we are already in June. For this reason I decided to do a one mile run, against the clock. That coupled with my failed attempt two days ago. However that was a spur of the moment thing, where as this attempt had been planned all day, so I was better prepared mentally.
After a long warm up I set out from the end of my road and proceeded along the A608 before turning right up Dobholes Lane to tackle the only hill on this one mile challenge. I took it steady over the hill so not to burn out to quickly in the mile.
Once over the hill the course takes a slight decent down towards Wood Lane and it was at this part that I felt I was running really well so I upped my pace to make sure I got that sub seven finish.
Towards the end of the mile I found it really hard as I has given so much in the middle third. For the last two hundred yards or so I had to dig deep to ensure I did not slow off too much and waste all the effort I had put in. I came around the final corner and kicked it to cross the finish line in 6.20.
I smashed my PB for the mile and to say I had sore legs and have not trained properly for over three weeks I was very proud of my time. I know that with proper training that mile will soon drop to sub 6, however I feel that this may be easier done on the track. One day I will run a sub 5……One day!!
Run time: 6.20 (PB)
Pace: 6.20 / mile
Days to New York Marathon: 137
“Everything is practice.”
Conditions: Raining
Date: 19th June 2007
Run Type: Speed / Record Attempt
Notes: Having spent Monday night in the gym doing strength work, a medium to long run was out the question tonight so I was unsure what run to do as until next weekend I am not following an exact training plan. I was however really eager to run. Having not entered any races apart from the Edinburgh Marathon, I had not set any PB’s in 2007 and we are already in June. For this reason I decided to do a one mile run, against the clock. That coupled with my failed attempt two days ago. However that was a spur of the moment thing, where as this attempt had been planned all day, so I was better prepared mentally.
After a long warm up I set out from the end of my road and proceeded along the A608 before turning right up Dobholes Lane to tackle the only hill on this one mile challenge. I took it steady over the hill so not to burn out to quickly in the mile.
Once over the hill the course takes a slight decent down towards Wood Lane and it was at this part that I felt I was running really well so I upped my pace to make sure I got that sub seven finish.
Towards the end of the mile I found it really hard as I has given so much in the middle third. For the last two hundred yards or so I had to dig deep to ensure I did not slow off too much and waste all the effort I had put in. I came around the final corner and kicked it to cross the finish line in 6.20.
I smashed my PB for the mile and to say I had sore legs and have not trained properly for over three weeks I was very proud of my time. I know that with proper training that mile will soon drop to sub 6, however I feel that this may be easier done on the track. One day I will run a sub 5……One day!!
Run time: 6.20 (PB)
Pace: 6.20 / mile
Days to New York Marathon: 137
“Everything is practice.”
17th June 2007
Wood Lane 2 Mile
Conditions: Mild, Dry
Date: 17th June 2007
Run Type: Tempo
Notes: I decided to treat this run as a one mile warm up for the out leg, followed by some stretching before a mile of effort for the return leg. Whenever I decided to treat the first mile as a steady warm up I always look at my watch as I pass the mile marker and see a respectable time. It is reasons like this that still make me wonder how I managed to go out so conservatively in Edinburgh.
Having crossed the mile marker and completed the subsequent stretching I decided to really go for it for the return leg. The first half mile was ok and I was running well and the thought of a potential PB was at the back of my mind. This however all went wrong as I hit the long steady climb up towards Dobholes Lane. Now this is barely a hill but when you have pushed so hard in the early stages it felt like a mountain. I felt my legs tiring very quickly and breathing became very hard, that hard in fact that I had to slow right off and abort my attempt to run a new PB for the mile.
I still crossed the finish line in under 8 minutes so in all I was relatively happy with the run. I was not too disappointed that I had to pull out, however based on my time, if I had kept going I would have easily broke that 7 minute barrier.
Run time: 15.20
Pace: 7.40 / mile
Days to New York Marathon: 139
“Your shoes are only as good as the laces they're attached to.”
Conditions: Mild, Dry
Date: 17th June 2007
Run Type: Tempo
Notes: I decided to treat this run as a one mile warm up for the out leg, followed by some stretching before a mile of effort for the return leg. Whenever I decided to treat the first mile as a steady warm up I always look at my watch as I pass the mile marker and see a respectable time. It is reasons like this that still make me wonder how I managed to go out so conservatively in Edinburgh.
Having crossed the mile marker and completed the subsequent stretching I decided to really go for it for the return leg. The first half mile was ok and I was running well and the thought of a potential PB was at the back of my mind. This however all went wrong as I hit the long steady climb up towards Dobholes Lane. Now this is barely a hill but when you have pushed so hard in the early stages it felt like a mountain. I felt my legs tiring very quickly and breathing became very hard, that hard in fact that I had to slow right off and abort my attempt to run a new PB for the mile.
I still crossed the finish line in under 8 minutes so in all I was relatively happy with the run. I was not too disappointed that I had to pull out, however based on my time, if I had kept going I would have easily broke that 7 minute barrier.
Run time: 15.20
Pace: 7.40 / mile
Days to New York Marathon: 139
“Your shoes are only as good as the laces they're attached to.”
Tuesday, 19 June 2007
15th June 2007
Smalley-Heanor 4 Mile
Conditions: Heavy Rain
Date: 15th June 2007
Run Type: Easy / Medium
Notes: With the hot weather last week a thing of the past, we were experiencing the subsequent down pour that always follows good weather. Rain however does not stop for races, as I found out in Edinburgh so it was not going to get in the way of my training run.
I left from home on a new four mile course during a severe storm but did not even care. In fact I actually enjoyed getting out in the rain as it kept me cool. As I left Kerry Drive along ‘Allsop’s’ I felt good, but I knew this would not be a super easy run as I have partied pretty hard since Edinburgh and time off through partying always takes it’s toll. However I deserved the time off, but in one week the intensity starts again.
As I passed the one mile marker at Adale Road and the next mile came and went but I remember thinking on the climb up through Broadway in Heanor that I thought I would be more tired up this climb but I felt good. I do remember my ankles aching slightly which may be the lifespan of my shoes coming to an end, which I will keep an eye on over the coming sessions. In all however I passed the two mile marker in high spirits and felling positive about the run, even with the rain still coming down heavy.
The third miles leads down through the drinking zone of Heanor and eventually back to ‘Smalley Hill’ which is the one major challenge of this easy four mile course. As I approached it I remembered my early training and breathing techniques and I felt good all the way up the hill, but remember feeling it slightly at the top.
A few hundred yards after the summit of the hill I passed mile three and really went for it for the final mile. I crossed the finish line a little slower for the final mile than I thought I had, and hoped to. I am putting this down to time off and loss of strength from Edinburgh.
I am getting back into my training now but I know I must train hard and not miss sessions like I did for Edinburgh, although my whole trip to New York will suffer and that is not an option. I also need to incorporate some strength work at the gym to enable the speed sessions to become effective.
Run time: 34.21
Pace: 8.36 / mile
Days to New York Marathon: 142
“Even if you fall flat on your face, at least you are moving forward.”
Conditions: Heavy Rain
Date: 15th June 2007
Run Type: Easy / Medium
Notes: With the hot weather last week a thing of the past, we were experiencing the subsequent down pour that always follows good weather. Rain however does not stop for races, as I found out in Edinburgh so it was not going to get in the way of my training run.
I left from home on a new four mile course during a severe storm but did not even care. In fact I actually enjoyed getting out in the rain as it kept me cool. As I left Kerry Drive along ‘Allsop’s’ I felt good, but I knew this would not be a super easy run as I have partied pretty hard since Edinburgh and time off through partying always takes it’s toll. However I deserved the time off, but in one week the intensity starts again.
As I passed the one mile marker at Adale Road and the next mile came and went but I remember thinking on the climb up through Broadway in Heanor that I thought I would be more tired up this climb but I felt good. I do remember my ankles aching slightly which may be the lifespan of my shoes coming to an end, which I will keep an eye on over the coming sessions. In all however I passed the two mile marker in high spirits and felling positive about the run, even with the rain still coming down heavy.
The third miles leads down through the drinking zone of Heanor and eventually back to ‘Smalley Hill’ which is the one major challenge of this easy four mile course. As I approached it I remembered my early training and breathing techniques and I felt good all the way up the hill, but remember feeling it slightly at the top.
A few hundred yards after the summit of the hill I passed mile three and really went for it for the final mile. I crossed the finish line a little slower for the final mile than I thought I had, and hoped to. I am putting this down to time off and loss of strength from Edinburgh.
I am getting back into my training now but I know I must train hard and not miss sessions like I did for Edinburgh, although my whole trip to New York will suffer and that is not an option. I also need to incorporate some strength work at the gym to enable the speed sessions to become effective.
Run time: 34.21
Pace: 8.36 / mile
Days to New York Marathon: 142
“Even if you fall flat on your face, at least you are moving forward.”
Wednesday, 13 June 2007
12th June 2007
Speed Work
Chester Green Running Track
Conditions: Sunny, Humid
Date: 12th June 2007
Run Type: Speed
Notes: Having had a ten day break since my last run, I decided to get my first taste of speed work on the track. The decision behind this was the fact that near my work they have turned the football pitches into a summer running track. Although the track is on grass it is perfectly marked out so I decided to give it a go.
My plan was to do a four lap (one mile) warm up followed by a further sixteen laps (four miles) of 100m repeats. When I arrived however for my warm up I realised how much the partying and lack of training since my marathon had taken its toll. The sun was out in full flow and combined with the humidity made it very hard to run.
I realised after completing my second lap that I would not be doing the full five miles. I completed the four laps and decided that I would leave it at that for today as my chest was tightening up and I was dying of thirst having forgotten to take a drink.
The mistake I made today was trying to do a speed workout for my first session back in training. The first session back is always tough so I should have opted for an easy two or three miles on the road, with no long bends. I am not worried however as I have two weeks to get my fitness back before my training starts for New York. I have opted for Pete Pfitzinger’s plan for this marathon, which means more miles than ever before but with more science behind them. New York is a much tougher course than Edinburgh and I have twenty minutes to knock off my time so there is a lot of work ahead. This however does not phase me. I am about to start training for my goal race. I can’t wait!!
Run time: 7.53
Pace: 7.53 / mile
Days to New York Marathon: 145
“The mile has all the elements of a drama.”
Chester Green Running Track
Conditions: Sunny, Humid
Date: 12th June 2007
Run Type: Speed
Notes: Having had a ten day break since my last run, I decided to get my first taste of speed work on the track. The decision behind this was the fact that near my work they have turned the football pitches into a summer running track. Although the track is on grass it is perfectly marked out so I decided to give it a go.
My plan was to do a four lap (one mile) warm up followed by a further sixteen laps (four miles) of 100m repeats. When I arrived however for my warm up I realised how much the partying and lack of training since my marathon had taken its toll. The sun was out in full flow and combined with the humidity made it very hard to run.
I realised after completing my second lap that I would not be doing the full five miles. I completed the four laps and decided that I would leave it at that for today as my chest was tightening up and I was dying of thirst having forgotten to take a drink.
The mistake I made today was trying to do a speed workout for my first session back in training. The first session back is always tough so I should have opted for an easy two or three miles on the road, with no long bends. I am not worried however as I have two weeks to get my fitness back before my training starts for New York. I have opted for Pete Pfitzinger’s plan for this marathon, which means more miles than ever before but with more science behind them. New York is a much tougher course than Edinburgh and I have twenty minutes to knock off my time so there is a lot of work ahead. This however does not phase me. I am about to start training for my goal race. I can’t wait!!
Run time: 7.53
Pace: 7.53 / mile
Days to New York Marathon: 145
“The mile has all the elements of a drama.”
Tuesday, 5 June 2007
2nd June 2007
Wood Lane 2 Mile
Date: 2nd June 2007
Conditions: Sunny, Humid
Run Type: Easy / Recovery
Notes: Having completed my first full Marathon just under a week ago and having my ability to walk normal back, I decided to go out for a light two mile jog on Saturday morning. The sun was out in full flow and it was an extremely warm day. For this reason and the fact that my muscles will still be in the repair stage I really took my time and never once worried about the time of the miles. After all this is a recovery run during my recovery period.
I set off down the Dobholes lane and my legs felt ok, however a little tired. The sun was very hot and it made running somewhat uncomfortable, however as I was running I imagined I was back in the Edinburgh Marathon, which felt good.
At the one mile marker I was really feeling the sun so I carried on at the very steady pace I was going for the return leg. As I arrived home I remember thinking how happy I was that I could actually run a mere six days after my first full Marathon. I will now rest for another few days before another short recovery run so that come June 24th I am in good condition to start my training for the big one, The New York Marathon 2007. Get in!!
Run time: 17.36
Pace: 8.48 / mile
Days to New York Marathon: 154
Run URL:
http://www.runningahead.com/logs/34009abf92d94d0f9104facd399b6234/workouts/cdbc4a76e5e44f5bb872812ed586a83e
“As you will see above, there have been some changes to my training log for the next leg of my journey. Having completed my first marathon a little slower than I originally planned I know that I must up my weekly mileage. More important however is I must train smarter, not simply harder. Of course if my training is going to become more scientific and advanced, then the way I log my training runs must also become more advanced. This is why I have made changes to my log. All changes are explained below…..
1. As you will see at the top of the page I have now named all my routes. The reason
behind this is that I joined an online running site where I also log my runs. The
software also allows you to create a map of your run with individual elevation
charts. If you hold ‘Ctrl’ and click on the course name it direct you
to ‘RunningAHEAD.com’ where you can view the course and elevation chart.
2. I have replaced my fast and slow miles for an average pace for the entire run.
The science behind this is, that it is not how fast or slow you run each mile
that determines you race finish time It is the average speed that will determine
whether you are making progress in your training or not. With an average pace for
each run I can clearly see what progress I am making.
3. At the foot of the page you will see a ‘Run URL’ which is a link to the online
copy of that particular training session, at ‘RunAHEAD.com’
4. At the foot of each page is an elevation chart of that days run.
5. Finally, you will see that the countdown to Edinburgh Marathon has now been
replaced to a countdown to New York. One hundred and fifty four days to go!
“I don't believe in burnout. I believe in losing your appetite.”
Date: 2nd June 2007
Conditions: Sunny, Humid
Run Type: Easy / Recovery
Notes: Having completed my first full Marathon just under a week ago and having my ability to walk normal back, I decided to go out for a light two mile jog on Saturday morning. The sun was out in full flow and it was an extremely warm day. For this reason and the fact that my muscles will still be in the repair stage I really took my time and never once worried about the time of the miles. After all this is a recovery run during my recovery period.
I set off down the Dobholes lane and my legs felt ok, however a little tired. The sun was very hot and it made running somewhat uncomfortable, however as I was running I imagined I was back in the Edinburgh Marathon, which felt good.
At the one mile marker I was really feeling the sun so I carried on at the very steady pace I was going for the return leg. As I arrived home I remember thinking how happy I was that I could actually run a mere six days after my first full Marathon. I will now rest for another few days before another short recovery run so that come June 24th I am in good condition to start my training for the big one, The New York Marathon 2007. Get in!!
Run time: 17.36
Pace: 8.48 / mile
Days to New York Marathon: 154
Run URL:
http://www.runningahead.com/logs/34009abf92d94d0f9104facd399b6234/workouts/cdbc4a76e5e44f5bb872812ed586a83e
“As you will see above, there have been some changes to my training log for the next leg of my journey. Having completed my first marathon a little slower than I originally planned I know that I must up my weekly mileage. More important however is I must train smarter, not simply harder. Of course if my training is going to become more scientific and advanced, then the way I log my training runs must also become more advanced. This is why I have made changes to my log. All changes are explained below…..
1. As you will see at the top of the page I have now named all my routes. The reason
behind this is that I joined an online running site where I also log my runs. The
software also allows you to create a map of your run with individual elevation
charts. If you hold ‘Ctrl’ and click on the course name it direct you
to ‘RunningAHEAD.com’ where you can view the course and elevation chart.
2. I have replaced my fast and slow miles for an average pace for the entire run.
The science behind this is, that it is not how fast or slow you run each mile
that determines you race finish time It is the average speed that will determine
whether you are making progress in your training or not. With an average pace for
each run I can clearly see what progress I am making.
3. At the foot of the page you will see a ‘Run URL’ which is a link to the online
copy of that particular training session, at ‘RunAHEAD.com’
4. At the foot of each page is an elevation chart of that days run.
5. Finally, you will see that the countdown to Edinburgh Marathon has now been
replaced to a countdown to New York. One hundred and fifty four days to go!
“I don't believe in burnout. I believe in losing your appetite.”
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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)
