Shipley Park-Cricket Club 5 Mile
Conditions: Mild, Sunny
Run Type: Injury Recovery
Notes: Having had a nightmare two weeks with two identical injuries on opposite legs I was beginning to think that my dream was over. I had lost almost two weeks of running and had been advised that I have to cut out all speed work. I was seeing my sub four hour marathon dream in New York rapidly fading. That was until I spent a long time on my running forum getting advice from the seasoned marathoners. They advised me to cut out all speed work and concentrate on building my endurance. Basically many of the runners analyzed my times and informed me that my speed is there to easily run sub four, however what is lacking is the endurance to sustain it for that period of time.
“The bottom line is, I must concentrate on running high mileage at a very slow pace”
What this will do is build up my endurance, whilst giving my hamstrings time to heal. Having heard this from so many of the runners I took the advice, erased all the stress and pressure I was putting on myself and went out armed with my Training Partner (TP) and ran as effortless as I could.
I have also been advised that I should cut out the hills, which in my hometown is not easy, so I drove to HGIE to warm up before a steady run through Shipley Park. Being armed with my TP enabled me to run at the pace I needed to, which I have always struggled with. The moment I ran under a nine minute pace, my TP would shout at me. I also kept my heart rate down, however I am still unsure if I have my heart rate set up correctly as even during the really easy parts of the run my heart rate was averaging 82%. I believe for this kind of run my heart rate should average 75%. I will look into this.
This was the first time I set out to run without a planned route so it was exciting to a certain extent. All I did was stay on flat wherever possible and kept my pace above a nine minute average. As I was running I started thinking how I had ever coped without a TP and how much I was enjoying this run.
The miles passed by and I no longer even have to mark these as my TP marks every mile for me and lets me concentrate on my running and form. I remember even thinking that I may run this entire route again but being on the right side of an injury, I was not going to push things, so I ended the run at the five mile point and was very pleased with the entire run. I had done exactly what I had set out to, and I will be doing the same for the foreseeable future.
The best thing is……. my legs feel fine!!
Running Shoes: Brooks Vapour 7 (77 Miles remaining)
Run time: 46:16
Pace: 9:15 / mile
Days to New York Marathon: 95
“I'm trying to do the best I can. I'm not concerned about tomorrow, but with what goes on today.”
New York City
"Running 26 miles around this place.....I can think of nothing better"
Tuesday, 31 July 2007
Tuesday, 24 July 2007
23rd July 2007
23rd July 2007
Woodhouse 3 Mile Flat
Conditions: Mild, Sunny
Run Type: Recovery
Notes: Having tried to prove a point in my last training run, and failed miserably, I woke the next day and realised (to my horror) that I had aggravated my right hamstring again. It feels like a different muscle, but it is the same group and so it is basically the same injury. As advised I took a week off from training.
Now 99% of routes that I run incorporate at least one major hill, however, with my recent injury, I need to run a hill free course, so I have designed a six mile course that is as flat as I can possibly create, without driving in my car to another location. Today is also the first chance I have to use my new training partner, my Garmin Forerunner 305. This is basically a Playstation for your wrist that uses a GPS system to record your runs via a satellite, measure your heart rate, pacing, lap times and most importantly a virtual training partner that tells you how far behind a previous run or set time you are. It is basically my own personal coach, and I know without a doubt that this will help with my preparation for New York.
Having my new toy with me meant that I got excited and from the very start of this run I went out too fast. I obviously stopped for the one mile stretches but as soon as I set off again I was running too fast. It felt easy but I soon paid the price.
At mile two I felt a sharp pain in my diaphragm and this slowed me right back down. Basically I was pushing too hard and worrying too much about my time. I should have treated this like any other medium run. Yet again however I have learnt a lesson and will not be doing this again.
I pushed through the final mile but was happy when this run was over. I approached it poorly, I ran it poorly and I was happy to be back home. Tomorrows run will be different, time will not matter, quality will!!
Run time: 25:30
Pace: 8:30 / mile
Days to New York Marathon: 103
“Life is about feeling someone pushing from behind and realizing that it's you.”
Woodhouse 3 Mile Flat
Conditions: Mild, Sunny
Run Type: Recovery
Notes: Having tried to prove a point in my last training run, and failed miserably, I woke the next day and realised (to my horror) that I had aggravated my right hamstring again. It feels like a different muscle, but it is the same group and so it is basically the same injury. As advised I took a week off from training.
Now 99% of routes that I run incorporate at least one major hill, however, with my recent injury, I need to run a hill free course, so I have designed a six mile course that is as flat as I can possibly create, without driving in my car to another location. Today is also the first chance I have to use my new training partner, my Garmin Forerunner 305. This is basically a Playstation for your wrist that uses a GPS system to record your runs via a satellite, measure your heart rate, pacing, lap times and most importantly a virtual training partner that tells you how far behind a previous run or set time you are. It is basically my own personal coach, and I know without a doubt that this will help with my preparation for New York.
Having my new toy with me meant that I got excited and from the very start of this run I went out too fast. I obviously stopped for the one mile stretches but as soon as I set off again I was running too fast. It felt easy but I soon paid the price.
At mile two I felt a sharp pain in my diaphragm and this slowed me right back down. Basically I was pushing too hard and worrying too much about my time. I should have treated this like any other medium run. Yet again however I have learnt a lesson and will not be doing this again.
I pushed through the final mile but was happy when this run was over. I approached it poorly, I ran it poorly and I was happy to be back home. Tomorrows run will be different, time will not matter, quality will!!
Run time: 25:30
Pace: 8:30 / mile
Days to New York Marathon: 103
“Life is about feeling someone pushing from behind and realizing that it's you.”
Tuesday, 17 July 2007
16th July 2007
Trim Track 2 Mile
Date: 16th July 2007
Conditions:
Run Type: Tempo
Notes: Whilst in the pub on Sunday, the Football team came in and, was telling me about some running they had been doing in training. They had been doing the Shipley Park ‘Trim Track Mile’, which is of course a one mile circuit of trail running, which incorporates inclines and declines. The best time was set by one of the healthier lads on team, Matt Britt who ran the mile in 5.33. This of course is a very respectable time, but this got me going, so I decided I must beat it.
Of course I had nothing to time myself against or nobody to race until my new ‘Garmin Virtual Training Partner’ arrives, so I used the next best thing. I roped a couple of mates into doing the course with me, but on bikes. We set a challenge for them to complete two laps to my one.
After a one lap warm up to scope out the course we set off up the first hill and this was where I failed my attempt. Within fifteen seconds I had failed my attempt. I had nobody to pace myself against so I went out ‘Gung Ho’, and flew up the first hill, however at the top I was shattered. It soon became clear that the fitness I have is far different to the fitness required for this type of run.
Once at the top of the hill I felt my arms go very tingly and I felt faint so I had to ease off. I coasted down the hill I should have sprinted down and once at the bottom I really eased off as I realised that tactically, I had got this run wrong from the word go. However I am not worried as once my new training partner comes I know that my pacing will be altered to the task ahead and soon enough I will go to the training session and show them how its done.
For now however it is back to my regular long distance training, because at the end of the day I am not training for a 1500m race, I am training for a Marathon.
Run time: 16:01 *CR
Pace: 8:01 / mile
Days to New York Marathon: 110
“No one can say, 'You must not run faster than this, or jump higher than that.' The human spirit is indomitable.”
Date: 16th July 2007
Conditions:
Run Type: Tempo
Notes: Whilst in the pub on Sunday, the Football team came in and, was telling me about some running they had been doing in training. They had been doing the Shipley Park ‘Trim Track Mile’, which is of course a one mile circuit of trail running, which incorporates inclines and declines. The best time was set by one of the healthier lads on team, Matt Britt who ran the mile in 5.33. This of course is a very respectable time, but this got me going, so I decided I must beat it.
Of course I had nothing to time myself against or nobody to race until my new ‘Garmin Virtual Training Partner’ arrives, so I used the next best thing. I roped a couple of mates into doing the course with me, but on bikes. We set a challenge for them to complete two laps to my one.
After a one lap warm up to scope out the course we set off up the first hill and this was where I failed my attempt. Within fifteen seconds I had failed my attempt. I had nobody to pace myself against so I went out ‘Gung Ho’, and flew up the first hill, however at the top I was shattered. It soon became clear that the fitness I have is far different to the fitness required for this type of run.
Once at the top of the hill I felt my arms go very tingly and I felt faint so I had to ease off. I coasted down the hill I should have sprinted down and once at the bottom I really eased off as I realised that tactically, I had got this run wrong from the word go. However I am not worried as once my new training partner comes I know that my pacing will be altered to the task ahead and soon enough I will go to the training session and show them how its done.
For now however it is back to my regular long distance training, because at the end of the day I am not training for a 1500m race, I am training for a Marathon.
Run time: 16:01 *CR
Pace: 8:01 / mile
Days to New York Marathon: 110
“No one can say, 'You must not run faster than this, or jump higher than that.' The human spirit is indomitable.”
Friday, 13 July 2007
12th July 2007
Coxbench 8 Mile
Date: 12th July 2007
Conditions: Sunny, Humid
Run Type: Easy
Notes: When I first started running, eight miles would be a long run that really took it out of me. Now it is simply a mid week easy run. I try and run as many different routes as possible, so for today’s run I designed a new course.
After the usual Mile/Warm up (MWU) I set out towards Coxbench on an extremely warm, summers evening. The heat I knew would come into play if I pushed too hard too soon, so I spent the second mile easing into this run, but from the very start I was running well and really enjoying this course. To be fair the second mile is a long gradual decline down to the ‘Shit farm’.
Having passed the shit farm, the course leads onto Derby Road towards the A38 and this is where I really started to get into my stride. I was running with ease, no aches, no pains, no breathing problems and I was mentally blocking out the heat of the sun. I again imagined that I was out in front of a race. I have found that this mental block of the actual training run really helps. I may never actually win a race, so this is a nice alternative!
As I turned off Derby Road onto Coxbench Road at mile four I remember feeling great so I upped the pace a little, but this was somewhat of a mistake. I was running well until around mile five, when the heat broke through my mental block and started to slow me down. I believe that a drink at this point would have prevented this but I did not have that luxury.
I pushed through the heat but as I approached Morley and mile six I felt the aching in my neck that I suffered with in Edinburgh, which quickly got worse, a lot worse. I decided at the mile six marker to make a quick pit stop and stretch it out. The stretching worked and I was soon back on course and ready to tackle Smalley Hill. I knew my time was fairly quick so I pushed myself up the hill to try and get that sub one hour seven miles that has eluded me by around a minute in previous runs. I reached the seven mile marker in 59:13 and was very pleased with my efforts.
I knew I was on for an eight mile PB so I again pushed the final mile for a sub seventy minute and crossed the finish line shaving almost three minutes off my PB.
In all a good run with one low point, but what I learnt from looking at my splits is that if I ran a quick mile of 7:30-8:15, then the next mile was always slower. My next goal is to even these splits out. This was however still only an easy run, but I decided to put a little effort in and it paid off. I am improving, as the results clearly show.
Run time: 1:07:10 *PB
Pace: 8:24 / mile
Days to New York Marathon: 114
“Success is not the result of spontaneous combustion. You must set yourself on fire.”
Date: 12th July 2007
Conditions: Sunny, Humid
Run Type: Easy
Notes: When I first started running, eight miles would be a long run that really took it out of me. Now it is simply a mid week easy run. I try and run as many different routes as possible, so for today’s run I designed a new course.
After the usual Mile/Warm up (MWU) I set out towards Coxbench on an extremely warm, summers evening. The heat I knew would come into play if I pushed too hard too soon, so I spent the second mile easing into this run, but from the very start I was running well and really enjoying this course. To be fair the second mile is a long gradual decline down to the ‘Shit farm’.
Having passed the shit farm, the course leads onto Derby Road towards the A38 and this is where I really started to get into my stride. I was running with ease, no aches, no pains, no breathing problems and I was mentally blocking out the heat of the sun. I again imagined that I was out in front of a race. I have found that this mental block of the actual training run really helps. I may never actually win a race, so this is a nice alternative!
As I turned off Derby Road onto Coxbench Road at mile four I remember feeling great so I upped the pace a little, but this was somewhat of a mistake. I was running well until around mile five, when the heat broke through my mental block and started to slow me down. I believe that a drink at this point would have prevented this but I did not have that luxury.
I pushed through the heat but as I approached Morley and mile six I felt the aching in my neck that I suffered with in Edinburgh, which quickly got worse, a lot worse. I decided at the mile six marker to make a quick pit stop and stretch it out. The stretching worked and I was soon back on course and ready to tackle Smalley Hill. I knew my time was fairly quick so I pushed myself up the hill to try and get that sub one hour seven miles that has eluded me by around a minute in previous runs. I reached the seven mile marker in 59:13 and was very pleased with my efforts.
I knew I was on for an eight mile PB so I again pushed the final mile for a sub seventy minute and crossed the finish line shaving almost three minutes off my PB.
In all a good run with one low point, but what I learnt from looking at my splits is that if I ran a quick mile of 7:30-8:15, then the next mile was always slower. My next goal is to even these splits out. This was however still only an easy run, but I decided to put a little effort in and it paid off. I am improving, as the results clearly show.
Run time: 1:07:10 *PB
Pace: 8:24 / mile
Days to New York Marathon: 114
“Success is not the result of spontaneous combustion. You must set yourself on fire.”
Thursday, 12 July 2007
10th July 2007
Heanor Half Marathon
Training Run
Date: 10th July 2007
Conditions: Sunny, Warm
Run Type: Long
Notes: Having had the day off work I decided to utilize my time off by going finally doing the imaginary ‘Heanor Half Marathon’. I had set out the course for my Sunday long run, however due to tiredness and fatigue I thought for the long term it would be best to miss it.
So I prepared like any other race, however I would not be pushing myself like in a race, this was simply a long, easy run, but I prepared mentally like any other race.
I set out late morning and the sun was already beaming down. It was a beautiful day, and although not ideal running conditions, I was happy to see the sun after the three weeks of constant rain and floods. I set out along Allsops, and did the now formality stretching, before setting off again towards Heanor into mile two. The course at this point takes many twists and turns thought the streets of Heanor, and this is what I really enjoy, changing roads and scenery. I felt good (however very warm) throughout the first four miles of this course.
It was not until the fifth mile, whilst running up Aldreds Lane that I hit my first low point of this run. The course takes a steady incline up towards Marlpool and with the heat and the slight aching in my lower legs, I had to use my mental strength to get through that mile.
The mile five marker comes at the top of the climb up Lcaeyfields Road, which was not half as challenging as I had imagined it to be. Right on the marker however is a shop and with the heat I decided it would be best to stop and refuel, so to not risk dehydration. Having drank, stretched and said hello to two friends, I set out again, back up towards Heanor.
As I approached Hands Road and the second major hill of this course and with the right mental approach I sailed up the hill and was soon on the main road at mile six. As I ran along Ilkeston Road I saw another friend and started to wonder if anybody that I knew even worked?
Once I passed yet another friend, the course takes a decline down through Marlpool, towards Ozbourne’s Pond and the eventual climb up Bell Lane to Shipley Park Visitors Centre. It was at this point in the race that the heat and fatigue really started to kick and I started to struggle a little with the run. I simply took my time and did not let it beat me, mentally.
Having passed through this hard part of the course, yet another challenge came in the form of Thorpes Road, which is a very challenging hill. This was tough, so I used the next mile through Heanor town centre as a recovery mile before final three miles.
As I led out passed Loggins garage towards the new housing estate next to Heanor Gate School, the lactic acid build up was starting to set in and my legs were becoming very tired. Although I was running slow, it was clearly still above my LT. I had to stop several times during this loop of the estate and it was hard to get any momentum back (hence the eleven minute mile). I struggled through and pushed on up ‘Heanor Hill’ and was thankful once I was at the top. “Final push” I kept telling myself as I struggled through the final mile. I crawled across the finish line, the first time I remember that I did not have any kick left in me.
In closing, the first part of this run was really enjoyable, however once the heat set in I found it really hard. I believe the lack of fluid played a part, but hey this was my first really long run since Edinburgh and I was only eleven minutes slower than my Half Marathon PB. I am not worried, as this is a training run and you learn something every time you complete a run.
Run time: 2:00:40 *CR
Pace: 9:13 / mile
Days to New York Marathon: 118
“There is no time to think about how much I hurt; there is only time to run.”
Training Run
Date: 10th July 2007
Conditions: Sunny, Warm
Run Type: Long
Notes: Having had the day off work I decided to utilize my time off by going finally doing the imaginary ‘Heanor Half Marathon’. I had set out the course for my Sunday long run, however due to tiredness and fatigue I thought for the long term it would be best to miss it.
So I prepared like any other race, however I would not be pushing myself like in a race, this was simply a long, easy run, but I prepared mentally like any other race.
I set out late morning and the sun was already beaming down. It was a beautiful day, and although not ideal running conditions, I was happy to see the sun after the three weeks of constant rain and floods. I set out along Allsops, and did the now formality stretching, before setting off again towards Heanor into mile two. The course at this point takes many twists and turns thought the streets of Heanor, and this is what I really enjoy, changing roads and scenery. I felt good (however very warm) throughout the first four miles of this course.
It was not until the fifth mile, whilst running up Aldreds Lane that I hit my first low point of this run. The course takes a steady incline up towards Marlpool and with the heat and the slight aching in my lower legs, I had to use my mental strength to get through that mile.
The mile five marker comes at the top of the climb up Lcaeyfields Road, which was not half as challenging as I had imagined it to be. Right on the marker however is a shop and with the heat I decided it would be best to stop and refuel, so to not risk dehydration. Having drank, stretched and said hello to two friends, I set out again, back up towards Heanor.
As I approached Hands Road and the second major hill of this course and with the right mental approach I sailed up the hill and was soon on the main road at mile six. As I ran along Ilkeston Road I saw another friend and started to wonder if anybody that I knew even worked?
Once I passed yet another friend, the course takes a decline down through Marlpool, towards Ozbourne’s Pond and the eventual climb up Bell Lane to Shipley Park Visitors Centre. It was at this point in the race that the heat and fatigue really started to kick and I started to struggle a little with the run. I simply took my time and did not let it beat me, mentally.
Having passed through this hard part of the course, yet another challenge came in the form of Thorpes Road, which is a very challenging hill. This was tough, so I used the next mile through Heanor town centre as a recovery mile before final three miles.
As I led out passed Loggins garage towards the new housing estate next to Heanor Gate School, the lactic acid build up was starting to set in and my legs were becoming very tired. Although I was running slow, it was clearly still above my LT. I had to stop several times during this loop of the estate and it was hard to get any momentum back (hence the eleven minute mile). I struggled through and pushed on up ‘Heanor Hill’ and was thankful once I was at the top. “Final push” I kept telling myself as I struggled through the final mile. I crawled across the finish line, the first time I remember that I did not have any kick left in me.
In closing, the first part of this run was really enjoyable, however once the heat set in I found it really hard. I believe the lack of fluid played a part, but hey this was my first really long run since Edinburgh and I was only eleven minutes slower than my Half Marathon PB. I am not worried, as this is a training run and you learn something every time you complete a run.
Run time: 2:00:40 *CR
Pace: 9:13 / mile
Days to New York Marathon: 118
“There is no time to think about how much I hurt; there is only time to run.”
6th July 2007
Oakwood-Morley 10 Mile
Date: 6th July 2007
Conditions: Wet / Cloudy
Run Type: Easy
Notes: How the times have changed. From the age of 18-24 my entire Friday mindset would be on going out and getting hammered. Today however was all about the 10 mile run I would be doing after work. Lately I have been getting in the odd four mile run on a Friday but with New York just around the corner, my old Friday antics are no more.
I set out from home and made the one mile warm up through Smalley, towards Derby, before stopping at the one mile marker (as discussed in previous logs) to stretch.
Having completed a thorough warm up I set off towards Derby on a route I have only run in the opposite direction on my Syntax 10k’s. The course this was far easier. Once the hill up towards Morley Hayes at mile two is out the way the course is a steady decline down towards Broomfield College. This part of the run at mile three was a blessing and I really enjoyed my time on this route, as I recalled the tough climbs up it in previous runs.
Once passed Broomfield the course leads up towards Oakwood at mile four, however I turned off just before Oakwood into unchartered territory, in terms of running.
As the course leads up Lime Lane towards Spondon the first shock I got was the long steady climb of around half a mile, which was quite challenging. My ankles were aching and the only thing that soothed the pain was the splashing of water from the puddles. As I reached the top of the hill I was pleased to see the crossroads at mile 5 where I would be turning left towards Morley, and the return leg of my run.
Mile six was probably the hardest mile (mentally) as Lime Lane just seemed to go for an eternity, but I pushed through it and reminded myself that this was just the low point of this run, and it would soon pass. It did soon pass and as I ran past the mile six marker I was relieved to see the dip down through Donkey’s Hollow. However, as always, what goes down must come up so I was not looking forward to the climb back up to the A608.
The climb in fact was actually far easier than I had imagined, and I was soon back on the main road before the turn off to the second loop of this figure eight course. This leg of the course was relatively flat as I ran with ease along Brick Kiln Lane and only a steady incline up Quarry Road made this an enjoyable part of the run.
Just into mile eight came a sharp decline down Cloves Hill which I thought I would enjoy, but did not. The hill was too steep, and although it was infinitely easier than running up the course back in January, I did not enjoy the run down it at all. It felt like my knees were taking a serious hammering, so I slowed to an almost walk, so not to risk injury. Once at the bottom of the hill I was far happier and it was at this point that I began to mentally prepare myself for the final push up towards Smalley.
The climb up into Smalley must have been easy as I do not even remember it, and I always remember this hill, as it is mostly always at the end of my runs when I am tired. To not even remember it means I must have run it well.
The final mile through Smalley was a formality and I crossed the finish line both jubilant and proud of where my life has come, in terms of priorities. As far as the run is concerned, the time was pretty slow, but this is what I had wanted. This was a planned easy run, so I kept it that way.
Run time: 1:29:49 *CR
Pace: 8:59 / mile
Days to New York Marathon: 120
“The man who can drive himself further once the effort gets painful is the man who will win.”
Date: 6th July 2007
Conditions: Wet / Cloudy
Run Type: Easy
Notes: How the times have changed. From the age of 18-24 my entire Friday mindset would be on going out and getting hammered. Today however was all about the 10 mile run I would be doing after work. Lately I have been getting in the odd four mile run on a Friday but with New York just around the corner, my old Friday antics are no more.
I set out from home and made the one mile warm up through Smalley, towards Derby, before stopping at the one mile marker (as discussed in previous logs) to stretch.
Having completed a thorough warm up I set off towards Derby on a route I have only run in the opposite direction on my Syntax 10k’s. The course this was far easier. Once the hill up towards Morley Hayes at mile two is out the way the course is a steady decline down towards Broomfield College. This part of the run at mile three was a blessing and I really enjoyed my time on this route, as I recalled the tough climbs up it in previous runs.
Once passed Broomfield the course leads up towards Oakwood at mile four, however I turned off just before Oakwood into unchartered territory, in terms of running.
As the course leads up Lime Lane towards Spondon the first shock I got was the long steady climb of around half a mile, which was quite challenging. My ankles were aching and the only thing that soothed the pain was the splashing of water from the puddles. As I reached the top of the hill I was pleased to see the crossroads at mile 5 where I would be turning left towards Morley, and the return leg of my run.
Mile six was probably the hardest mile (mentally) as Lime Lane just seemed to go for an eternity, but I pushed through it and reminded myself that this was just the low point of this run, and it would soon pass. It did soon pass and as I ran past the mile six marker I was relieved to see the dip down through Donkey’s Hollow. However, as always, what goes down must come up so I was not looking forward to the climb back up to the A608.
The climb in fact was actually far easier than I had imagined, and I was soon back on the main road before the turn off to the second loop of this figure eight course. This leg of the course was relatively flat as I ran with ease along Brick Kiln Lane and only a steady incline up Quarry Road made this an enjoyable part of the run.
Just into mile eight came a sharp decline down Cloves Hill which I thought I would enjoy, but did not. The hill was too steep, and although it was infinitely easier than running up the course back in January, I did not enjoy the run down it at all. It felt like my knees were taking a serious hammering, so I slowed to an almost walk, so not to risk injury. Once at the bottom of the hill I was far happier and it was at this point that I began to mentally prepare myself for the final push up towards Smalley.
The climb up into Smalley must have been easy as I do not even remember it, and I always remember this hill, as it is mostly always at the end of my runs when I am tired. To not even remember it means I must have run it well.
The final mile through Smalley was a formality and I crossed the finish line both jubilant and proud of where my life has come, in terms of priorities. As far as the run is concerned, the time was pretty slow, but this is what I had wanted. This was a planned easy run, so I kept it that way.
Run time: 1:29:49 *CR
Pace: 8:59 / mile
Days to New York Marathon: 120
“The man who can drive himself further once the effort gets painful is the man who will win.”
Wednesday, 4 July 2007
2nd July 2007
Denby 8 Mile
Conditions: Mild, Wet
Date: 2nd July 2007
Run Type: Easy
Notes: Due to constant niggling injuries throughout my short running career, I decided to adapt my runs to incorporate a proper and sufficient warm up. I have always lacked the motivation to do a correct and thorough warm up and I believe this has been my down fall. For this reason, from here on in I will start all my runs with a one mile warm up at a very steady pace, followed by stretching, before proceeding with that days run.
Having done the one mile warm up to Wood Lane and the subsequent stretching, I proceeded towards the doctors before turning down towards Kilburn and the mile two marker. I took my time going down Ryknield Road, and tried to use my core muscles for support and stability.
As I turned onto Chapel Street for the third mile I felt a slight aching in my ankles, which I will have to keep an eye on and if it persists then I will have to replace my running shoes sooner than planned. Apart from the slight pain, the third mile flew by, as did the fourth. I remember seeing that my times were steady and it was around mile five that I remember feeling very good and strong, but I kept the pacing even, to ensure that I kept this an easy run.
The fifth mile led up past the ‘Shit Farm’ which had to be the low point of the run as the smell was almost unbearable. To top it off after the Shit Farm was nearly a mile of constant climbing back up towards Woodhouse. I remember half way up that I nearly stopped but I pushed through it and made it to the summit. Once I did, as always I soon recovered for the final two miles of the course.
The final two miles were a formality, and again I kept a steady pacing throughout and when I crossed the finish line I felt good and only a little tired. The overall time was pretty slow but I told myself from the start that it would be and that the main aim was to get around the course with minimal effort and strain on my hamstring.
Run time: 1.10.42 *Course PB
Pace: 8.51 / mile
Days to New York Marathon: 124
“Stadiums are for spectators. We runners have nature and that is much better.”
Conditions: Mild, Wet
Date: 2nd July 2007
Run Type: Easy
Notes: Due to constant niggling injuries throughout my short running career, I decided to adapt my runs to incorporate a proper and sufficient warm up. I have always lacked the motivation to do a correct and thorough warm up and I believe this has been my down fall. For this reason, from here on in I will start all my runs with a one mile warm up at a very steady pace, followed by stretching, before proceeding with that days run.
Having done the one mile warm up to Wood Lane and the subsequent stretching, I proceeded towards the doctors before turning down towards Kilburn and the mile two marker. I took my time going down Ryknield Road, and tried to use my core muscles for support and stability.
As I turned onto Chapel Street for the third mile I felt a slight aching in my ankles, which I will have to keep an eye on and if it persists then I will have to replace my running shoes sooner than planned. Apart from the slight pain, the third mile flew by, as did the fourth. I remember seeing that my times were steady and it was around mile five that I remember feeling very good and strong, but I kept the pacing even, to ensure that I kept this an easy run.
The fifth mile led up past the ‘Shit Farm’ which had to be the low point of the run as the smell was almost unbearable. To top it off after the Shit Farm was nearly a mile of constant climbing back up towards Woodhouse. I remember half way up that I nearly stopped but I pushed through it and made it to the summit. Once I did, as always I soon recovered for the final two miles of the course.
The final two miles were a formality, and again I kept a steady pacing throughout and when I crossed the finish line I felt good and only a little tired. The overall time was pretty slow but I told myself from the start that it would be and that the main aim was to get around the course with minimal effort and strain on my hamstring.
Run time: 1.10.42 *Course PB
Pace: 8.51 / mile
Days to New York Marathon: 124
“Stadiums are for spectators. We runners have nature and that is much better.”
Tuesday, 3 July 2007
26th June 2007
Moorways 7 Mile w / 8x100m
Conditions: Mild, Dry
Date: 26th June 2007
Run Type: Easy / Interval
Notes: Finally it is upon me, my training for New York has begun. These past few weeks I have felt somewhat lost with my training as I was in my recovery period and I was doing ‘as and when’ training. I was missing the structure of a training schedule. As you will see from my logs and the type of run I did tonight, I have upped the level of training I will be doing for New York. This not only means the intensity but also scientifically. I will be doing more interval running, more marathon pace runs and in general a hell of a lot more mileage. At the end of the day I pissed around with training for Edinburgh. This time I will give the Marathon more respect.
I set out on my first session from work and made the three mile journey towards Allenton (the location of my first ever race) and Moorways running track. I had learned from a call earlier in the day that athletics clubs use the track on a Tuesday so I would not be able to do my intervals on there. This however was my first training session and the inability to use the track was not going to stop me. Using Google maps I had marked out a hundred meter repeat next to the track and would be using that for today’s session.
I gave the repeats some respect having learnt the hard way from running with Heanor Running Club, and didn’t go out too fast. I pushed hard towards the half way point but in all my splits were pretty even. The final two were the quickest as I really pushed for them. With this being my first session however and having a 3.5 mile return leg ahead of me I never pushed myself to the limit. In all thought I was happy with the main part of today’s run.
As I set off for the return leg home my legs felt very tired so I ran at a recovery pace as I made my way through the back streets towards Osmaston Road. I enjoyed the new surroundings but did start to feel very tired for the final two miles.
As I entered the City I upped the intensity and speed of the run, and once I crossed the finish line I remember feeling pleased with my first session back in full training.
Run time: 59.45 *Course PB
Pace: 8.33 / mile
Days to New York Marathon: 130
“Somewhere in the world someone is training when you are not. When you race him, he will win.”
Conditions: Mild, Dry
Date: 26th June 2007
Run Type: Easy / Interval
Notes: Finally it is upon me, my training for New York has begun. These past few weeks I have felt somewhat lost with my training as I was in my recovery period and I was doing ‘as and when’ training. I was missing the structure of a training schedule. As you will see from my logs and the type of run I did tonight, I have upped the level of training I will be doing for New York. This not only means the intensity but also scientifically. I will be doing more interval running, more marathon pace runs and in general a hell of a lot more mileage. At the end of the day I pissed around with training for Edinburgh. This time I will give the Marathon more respect.
I set out on my first session from work and made the three mile journey towards Allenton (the location of my first ever race) and Moorways running track. I had learned from a call earlier in the day that athletics clubs use the track on a Tuesday so I would not be able to do my intervals on there. This however was my first training session and the inability to use the track was not going to stop me. Using Google maps I had marked out a hundred meter repeat next to the track and would be using that for today’s session.
I gave the repeats some respect having learnt the hard way from running with Heanor Running Club, and didn’t go out too fast. I pushed hard towards the half way point but in all my splits were pretty even. The final two were the quickest as I really pushed for them. With this being my first session however and having a 3.5 mile return leg ahead of me I never pushed myself to the limit. In all thought I was happy with the main part of today’s run.
As I set off for the return leg home my legs felt very tired so I ran at a recovery pace as I made my way through the back streets towards Osmaston Road. I enjoyed the new surroundings but did start to feel very tired for the final two miles.
As I entered the City I upped the intensity and speed of the run, and once I crossed the finish line I remember feeling pleased with my first session back in full training.
Run time: 59.45 *Course PB
Pace: 8.33 / mile
Days to New York Marathon: 130
“Somewhere in the world someone is training when you are not. When you race him, he will win.”
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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)
