30th August 2007
Kilburn 5 Mile (R)
Conditions: Warm, Overcast
Run Type: Recovery
Notes: Having completed eight miles at marathon pace yesterday I opted for a five mile recovery run today. I was also having a massage afterwards so I did not want to push myself too much.
I decided to do the Kilburn five mile, but in reverse. I set out towards Kilburn and did some light stretching at the usual one mile marker. As always though, what I felt was a really slow pace was actually my marathon pace. It did however feel really comfortable so I kept at the same pace throughout the entire run.
I don’t really remember many emotions or significant moments from this run, which means that it was simply a solid run with no major highs or lows. There was one long hill on this course which I slowed off slightly for but I made up the time once at the top of the hill. I pushed it again once at the top of the hill and I feel that my fitness is now at a stage where I do not suffer at the top of a challenging hill. I now have the ability to push harder once at the top of the hill.
In closing the one major thing I learned today was that If you slow off a little for the hill and drop under your goal time pace, you will have enough energy to push on once at the top of the hill. When I used to push it up the hill I would be that tired at the top that my ultimate time would suffer heavily. So although a short run, it was valuable none the less!
Run time: 45:08
Pace: 9:02 / mile
Days to New York Marathon: 65
“Don't bother just to be better than your contemporaries or predecessors. Try to be better than yourself.”
New York City
"Running 26 miles around this place.....I can think of nothing better"
Friday, 31 August 2007
Thursday, 30 August 2007
29th August 2007
29th August 2007
Coxbench 8 Mile
Conditions: Mild, Overcast
Run Type: Easy
Notes: In terms of quality, effort and the sheer level of fun that I had, this was without doubt the best run I had done to date. This was my first semi long run that incorporated hills since I took a break from road running several weeks ago. The first time I did this route I was running well until I passed Horsley Golf Club where I blew up and felt awful for the remainder of the run. I did set a PR for the distance but at the end of it I felt dreadful and could not have run another mile, never mind another eighteen. After today’s run however I felt amazing and I have never felt so happy at the end of a training run.
Back to the start, and after my one mile warm up and the usual light stretching I was off towards Coxbench on a mild summers evening. It was perfect running conditions and I simply took it steady as I did not want a repeat of my last outing on this route at mile six.
The second and third miles take a steady descent down towards the Shit Farm and Coxbench and as always I did not get carried away, but simply enjoyed the run and concentrated on my breathing and form.
Once I got onto the main road into Coxbench I had really settled into my run and thus far had not had a single bad moment. I remember a Beastie Boys track about New York and I had visions of running in the marathon, and although I did not need it, this really lifted me.
Once I passed Coxbench and was on my way towards Horsley Golf Course (where I had a nightmare on my previous run) I really took my time and did not get excited or worried about what was coming up. The course in the end came and went and I passed the point where I blew up before and remember thinking that I had nothing to worry about.
At mile six I was approaching the hill up into Smalley that has taken so much out of me in the past. As I approached the hill I should have slowed right off for it, but I simply kept going into the hill, and up it, and over it and then some. It was the easiest climb of that hill I have ever done and it shows how far I have some through my hard work (despite injuries and set backs). Once at the top of the hill I even managed to drop in a sub eight thirty final mile. I crossed the finish line and remember thinking that this was the kind of run I need on race day. It was almost effortless but at the same time it was the Marathon pace I will be looking for come November 4th.
In closing, after today’s run I am very optimistic about my chances in New York. There is still along way to go but already I am getting on my way to surpassing the volume of miles I put in, in preparation for Edinburgh!
Run time: 1:13:09
Pace: 9:09 / mile
Days to New York Marathon: 66
“Do a little more each day than you think you possibly can.”
Coxbench 8 Mile
Conditions: Mild, Overcast
Run Type: Easy
Notes: In terms of quality, effort and the sheer level of fun that I had, this was without doubt the best run I had done to date. This was my first semi long run that incorporated hills since I took a break from road running several weeks ago. The first time I did this route I was running well until I passed Horsley Golf Club where I blew up and felt awful for the remainder of the run. I did set a PR for the distance but at the end of it I felt dreadful and could not have run another mile, never mind another eighteen. After today’s run however I felt amazing and I have never felt so happy at the end of a training run.
Back to the start, and after my one mile warm up and the usual light stretching I was off towards Coxbench on a mild summers evening. It was perfect running conditions and I simply took it steady as I did not want a repeat of my last outing on this route at mile six.
The second and third miles take a steady descent down towards the Shit Farm and Coxbench and as always I did not get carried away, but simply enjoyed the run and concentrated on my breathing and form.
Once I got onto the main road into Coxbench I had really settled into my run and thus far had not had a single bad moment. I remember a Beastie Boys track about New York and I had visions of running in the marathon, and although I did not need it, this really lifted me.
Once I passed Coxbench and was on my way towards Horsley Golf Course (where I had a nightmare on my previous run) I really took my time and did not get excited or worried about what was coming up. The course in the end came and went and I passed the point where I blew up before and remember thinking that I had nothing to worry about.
At mile six I was approaching the hill up into Smalley that has taken so much out of me in the past. As I approached the hill I should have slowed right off for it, but I simply kept going into the hill, and up it, and over it and then some. It was the easiest climb of that hill I have ever done and it shows how far I have some through my hard work (despite injuries and set backs). Once at the top of the hill I even managed to drop in a sub eight thirty final mile. I crossed the finish line and remember thinking that this was the kind of run I need on race day. It was almost effortless but at the same time it was the Marathon pace I will be looking for come November 4th.
In closing, after today’s run I am very optimistic about my chances in New York. There is still along way to go but already I am getting on my way to surpassing the volume of miles I put in, in preparation for Edinburgh!
Run time: 1:13:09
Pace: 9:09 / mile
Days to New York Marathon: 66
“Do a little more each day than you think you possibly can.”
Wednesday, 29 August 2007
23rd August 2007
23rd August 2007
Smalley-Heanor 4 Mile
Conditions: Mild, Sunny
Run Type: Easy / Tempo
Notes: Today is the one year anniversary of my first ever logged run. With the pain and soreness that I have been getting in my knees getting steadily worse I thought that after today’s run I would be a good time to retire my current running shoes, and replace them with two more pairs of Brooks.
Since my injury I have been concentrating on pure mileage, however today I decided to opt for a semi-tempo run to see how my leg would hold up. I chose the four mile circuit from my home to Heanor and back again. This is a relatively flat run with only one challenging run on the return leg.
I set out along Allsops towards Heanor and it felt kind of strange as all of my runs of late have been on the flats of Shipley Park. With my leg feeling pretty healthy after all of these flat runs I knew that I must start running some hills again to ensure that I am ready for the hills in New York. Even with my injury however I have ran 32% more miles compared to the same point during my Edinburgh training. This is still not as many as I would have liked but I still have ten weeks until New York and I have no ‘boys’ holiday in Cancun to recover from.
After the first mile I noticed that the mile I had ran was sub nine minutes so as I ran down into Heanor I decided to turn this into a semi-tempo run and keep all my miles under nine minutes, as this is the pace I need to run in New York to ensure I get that sub four hour finish. The second mile was a good one as it involved a steady climb up towards town centre and I never dropped out of the sub nine pace.
The toughest part of this run was coming back up past HGS, and once at the top I was a little tired but I pushed through and made up the lost time on the final mile where I really pushed it and ran a sub eight thirty mile.
In closing I really enjoyed my first tempo style run in a long time and my leg feels fine the day after. I will not do anything stupid but I will be sure to add some more marathon pace runs into my training over the coming weeks.
Run time: 34:50
Pace: 8:43 / mile
Days to New York Marathon: 72
“Even if you fall flat on your face, at least you are moving forward.”
Smalley-Heanor 4 Mile
Conditions: Mild, Sunny
Run Type: Easy / Tempo
Notes: Today is the one year anniversary of my first ever logged run. With the pain and soreness that I have been getting in my knees getting steadily worse I thought that after today’s run I would be a good time to retire my current running shoes, and replace them with two more pairs of Brooks.
Since my injury I have been concentrating on pure mileage, however today I decided to opt for a semi-tempo run to see how my leg would hold up. I chose the four mile circuit from my home to Heanor and back again. This is a relatively flat run with only one challenging run on the return leg.
I set out along Allsops towards Heanor and it felt kind of strange as all of my runs of late have been on the flats of Shipley Park. With my leg feeling pretty healthy after all of these flat runs I knew that I must start running some hills again to ensure that I am ready for the hills in New York. Even with my injury however I have ran 32% more miles compared to the same point during my Edinburgh training. This is still not as many as I would have liked but I still have ten weeks until New York and I have no ‘boys’ holiday in Cancun to recover from.
After the first mile I noticed that the mile I had ran was sub nine minutes so as I ran down into Heanor I decided to turn this into a semi-tempo run and keep all my miles under nine minutes, as this is the pace I need to run in New York to ensure I get that sub four hour finish. The second mile was a good one as it involved a steady climb up towards town centre and I never dropped out of the sub nine pace.
The toughest part of this run was coming back up past HGS, and once at the top I was a little tired but I pushed through and made up the lost time on the final mile where I really pushed it and ran a sub eight thirty mile.
In closing I really enjoyed my first tempo style run in a long time and my leg feels fine the day after. I will not do anything stupid but I will be sure to add some more marathon pace runs into my training over the coming weeks.
Run time: 34:50
Pace: 8:43 / mile
Days to New York Marathon: 72
“Even if you fall flat on your face, at least you are moving forward.”
Monday, 20 August 2007
19th August 2007
19th August 2007
Erewash Canal 12 Mile
Conditions: Overcast, Raining
Run Type: Long
Notes: I had planned this run to be a 20 miler consisting of an out and back route, however with my injury still at the back of my mind I did not want to put too much stress on my hamstring, so I decided to do the run along the Erewash Canal, which is perfectly flat. Also the fact that I get bored with running the same surroundings meant that this would be a good test of my mental endurance, as well as physical.
I set out from Shipley Park and made my way to the Venture and then joined Ilkeston Road for the short uphill climb before the turn off down Long Lane towards MFN and the Erewash Canal. It was here at mile three that nature called and during this time I forgot to stop my watch, hence my first ever twelve minute mile. The correct time for the mile would have been around ten minutes.
Having got myself back on track I was soon heading towards MFN where I saw a Biker meet greeted by a few funny looks? I swear that one lady looked at me like she had never seen a runner before.
With the road running out the way I prepared myself for the six mile run along the Canal before the return leg of six miles followed by the climb back up to Shipley Park. This was all going to plan until around mile six when the canal suddenly comes to an end. This was due to works being carried out on the canal bed and a bridge in Ilkeston. I stood there for a while and contemplated climbing the fence, but decided not to do anything stupid or risk any kind of injury two months before I fly to New York. I instead opted to turn around and head back the other way. To be fair I had no choice.
The next mile was spent deciding where to go once I reached MFN. It was either turn off and head back to my car at the visitors centre, making this a 8 miler or carry on along the Canal and come out at Langley mill, and making my way back through Marlpool, making it a 12 miler. Either way I had a grueling hill to tackle so it was at this point that I chose not to make this a twenty miler. It was also here that I opted for option two and the climb back up Long Lane would have put far too much stress on my hamstring.
Just after I passed MFN the heavens opened and this was a warm (or should I say cold) welcome. The rain continued until I left the canal and joined the main road through Langley Mill and my climb up towards Marlpool. At mile ten I made a brief stop at my friends and convinced him to join me on the final two miles on his bike.
The final two miles were a breeze and flew by as I spent the entire time talking to Ste. I opened my legs up for the final mile and I crossed the finish line a little tired but very happy.
In closing I was happy with this run given the circumstances but I did something wrong as today (the day after) I can fell my damn hamstring again. It is nothing major but I know it is there. Today I will rest and I will asses my leg again tomorrow.
Run time: 2:01:39
Pace: 10:09 / mile
Days to New York Marathon: 76
“What am I doing, nobody cares. It's just personal satisfaction.”
Erewash Canal 12 Mile
Conditions: Overcast, Raining
Run Type: Long
Notes: I had planned this run to be a 20 miler consisting of an out and back route, however with my injury still at the back of my mind I did not want to put too much stress on my hamstring, so I decided to do the run along the Erewash Canal, which is perfectly flat. Also the fact that I get bored with running the same surroundings meant that this would be a good test of my mental endurance, as well as physical.
I set out from Shipley Park and made my way to the Venture and then joined Ilkeston Road for the short uphill climb before the turn off down Long Lane towards MFN and the Erewash Canal. It was here at mile three that nature called and during this time I forgot to stop my watch, hence my first ever twelve minute mile. The correct time for the mile would have been around ten minutes.
Having got myself back on track I was soon heading towards MFN where I saw a Biker meet greeted by a few funny looks? I swear that one lady looked at me like she had never seen a runner before.
With the road running out the way I prepared myself for the six mile run along the Canal before the return leg of six miles followed by the climb back up to Shipley Park. This was all going to plan until around mile six when the canal suddenly comes to an end. This was due to works being carried out on the canal bed and a bridge in Ilkeston. I stood there for a while and contemplated climbing the fence, but decided not to do anything stupid or risk any kind of injury two months before I fly to New York. I instead opted to turn around and head back the other way. To be fair I had no choice.
The next mile was spent deciding where to go once I reached MFN. It was either turn off and head back to my car at the visitors centre, making this a 8 miler or carry on along the Canal and come out at Langley mill, and making my way back through Marlpool, making it a 12 miler. Either way I had a grueling hill to tackle so it was at this point that I chose not to make this a twenty miler. It was also here that I opted for option two and the climb back up Long Lane would have put far too much stress on my hamstring.
Just after I passed MFN the heavens opened and this was a warm (or should I say cold) welcome. The rain continued until I left the canal and joined the main road through Langley Mill and my climb up towards Marlpool. At mile ten I made a brief stop at my friends and convinced him to join me on the final two miles on his bike.
The final two miles were a breeze and flew by as I spent the entire time talking to Ste. I opened my legs up for the final mile and I crossed the finish line a little tired but very happy.
In closing I was happy with this run given the circumstances but I did something wrong as today (the day after) I can fell my damn hamstring again. It is nothing major but I know it is there. Today I will rest and I will asses my leg again tomorrow.
Run time: 2:01:39
Pace: 10:09 / mile
Days to New York Marathon: 76
“What am I doing, nobody cares. It's just personal satisfaction.”
Thursday, 16 August 2007
14th August 2007
14th August 2007
Shipley Park-Bellinis 8 Mile
Conditions: Wet, Overcast
Run Type: Easy
Notes: This was originally was going to be an easy midweek run / recovery run from my long run on Sunday. Although my hamstring now feels ok I do not want to temp fate by doing too much too soon so I stuck to Shipley Park again and planned around a five mile run.
When I reached the two mile point however near the Venture I felt really good and I knew that five miles was not going to be enough, so I headed out onto the main road towards Ilkeston and Bellinis garage. When I reached the garage and Ilkeston Hospital I turned off down towards the now usual route of the Nutbrook Trail. It was here that I entered the mindset of being in another race. I kept my pace steady but I remembered how much satisfaction I got out of this mental state on Sunday, so I did it all over again.
The climb up to Nutbrook did seem a little harder than in previous runs but this was a recovery run after all so I did not let this get me down. The main thing is I was running well and really enjoying it.
It was on the decline back down towards Mapperley Resivour that I really found my stride on this run and according to my watch I hit 5:13 pace, but for how long I am unsure. I entered Mapperley woods and it was here that I hit the first low point of a run for at least two weeks. The best thing was that the only reason for this low was that the path had become somewhat overgrown with all the sun and rain, and I was getting constantly stung by nettles, but hey if this is going to be my only low point in my runs then I can accept that.
Having left Mapperley woods onto Bell Lane it was just over two miles to the end of the course and this flew by and soon enough I was back at my car and mile eight.
In closing I cannot fault my running at the moment and I believe that I am getting back up to my peak physical condition and the best thing is, I am loving every minute of it. A month ago I was very worried about my injuries and my chances of a sub four time in New York. Now I know that if I carry on training like I am and add a little speed work in once I am sure that I am fully fit, that this goal is now very much alive!
Run time: 1:16:11
Pace: 9:32 / mile
Days to New York Marathon: 81
“It is a rough road that leads to the heights of greatness.”
Shipley Park-Bellinis 8 Mile
Conditions: Wet, Overcast
Run Type: Easy
Notes: This was originally was going to be an easy midweek run / recovery run from my long run on Sunday. Although my hamstring now feels ok I do not want to temp fate by doing too much too soon so I stuck to Shipley Park again and planned around a five mile run.
When I reached the two mile point however near the Venture I felt really good and I knew that five miles was not going to be enough, so I headed out onto the main road towards Ilkeston and Bellinis garage. When I reached the garage and Ilkeston Hospital I turned off down towards the now usual route of the Nutbrook Trail. It was here that I entered the mindset of being in another race. I kept my pace steady but I remembered how much satisfaction I got out of this mental state on Sunday, so I did it all over again.
The climb up to Nutbrook did seem a little harder than in previous runs but this was a recovery run after all so I did not let this get me down. The main thing is I was running well and really enjoying it.
It was on the decline back down towards Mapperley Resivour that I really found my stride on this run and according to my watch I hit 5:13 pace, but for how long I am unsure. I entered Mapperley woods and it was here that I hit the first low point of a run for at least two weeks. The best thing was that the only reason for this low was that the path had become somewhat overgrown with all the sun and rain, and I was getting constantly stung by nettles, but hey if this is going to be my only low point in my runs then I can accept that.
Having left Mapperley woods onto Bell Lane it was just over two miles to the end of the course and this flew by and soon enough I was back at my car and mile eight.
In closing I cannot fault my running at the moment and I believe that I am getting back up to my peak physical condition and the best thing is, I am loving every minute of it. A month ago I was very worried about my injuries and my chances of a sub four time in New York. Now I know that if I carry on training like I am and add a little speed work in once I am sure that I am fully fit, that this goal is now very much alive!
Run time: 1:16:11
Pace: 9:32 / mile
Days to New York Marathon: 81
“It is a rough road that leads to the heights of greatness.”
Tuesday, 14 August 2007
12th August 2007
12th August 2007
Shipley Park-Ilkeston 14 Mile
Conditions: Hot, Sunny
Run Type: Long
Notes: Having slept in I did my first long run in over three weeks at 3:30pm when the sun was still out in full force. As I have said in previous posts however, if I train in the heat then my races in the cool morning air will seem far easier.
I set out along Allsops and really took my time as I knew it was going to be a long afternoon with the heat. The first mile or so was easy as I was running through Shipley Park in the shade. This however changed as I left the Venture grounds and headed out towards Ilkeston, where there was no protection from the sun. It was very warm and I run in a thin jacket so I sweat more and come race day I will feel far cooler. As I have mentioned before running is as much a mental sport as a physical one.
I enjoyed the run down into Ilkeston, however, although I knew that due to me running down into Ilkeston that I would have the subsequent run back up to Shipley Park, I never expected the hill I chose to run back up to bee so steep. I had planned the course online and everything online is 2D. I did not want to risk further in jury so I simply took my time and soon enough I was up the hill and feeling fantastic, be it a little warm!!
Once back on the main road I made a quick drink stop before turning off down towards Shipley Park at mile seven. I was looking forward to this part of the run as I did it for the first time last Sunday and got a huge amount of enjoyment out of the course. It is a steady climb up into Nutbrook, however the country paths are so quiet and peaceful and it makes the run so different to my usual main road running.
Once at Nutbrook the course leads down towards Mapperley Reservoir and it was here that I realised that I was running my miles a little too quick, as my legs started to tire. It was at this point that I invented an ultra (50 miles) race in my head which of course I was leading. For the next three miles I put myself in that racing mindset and I got mentally lost and just kept running, I just kept running in that race and imagined all the people watching me and the commentators saying amazing things about me. I have found this technique very successful in the past and it worked again.
It wasn’t until mile eleven that I came back round to reality and realised how sore my legs were getting, especially my knees which I know is down to my runners. As soon as payday comes I will be purchasing a couple of new pairs. As I ran down past Bell Lane I decided to start heading home as it was still over two miles and one grueling hill before I got there.
I really took my time going up towards Smalley and once at the top although my breathing was ok my legs were very tired and how easily I could have stopped. Instead I did the opposite and switched on my mental power once more, and I upped my pace and dropped in my fastest mile of the day. I was pleased with this and it proves that even when tired you can do far more than you ever imagined. All it takes is a little ‘Positive Mental Attitude’.
Run time: 2:10:54
Pace: 9:21 / mile
Days to New York Marathon: 83
“Nothing of any importance can be taught. It can only be learned with blood and sweat.”
Shipley Park-Ilkeston 14 Mile
Conditions: Hot, Sunny
Run Type: Long
Notes: Having slept in I did my first long run in over three weeks at 3:30pm when the sun was still out in full force. As I have said in previous posts however, if I train in the heat then my races in the cool morning air will seem far easier.
I set out along Allsops and really took my time as I knew it was going to be a long afternoon with the heat. The first mile or so was easy as I was running through Shipley Park in the shade. This however changed as I left the Venture grounds and headed out towards Ilkeston, where there was no protection from the sun. It was very warm and I run in a thin jacket so I sweat more and come race day I will feel far cooler. As I have mentioned before running is as much a mental sport as a physical one.
I enjoyed the run down into Ilkeston, however, although I knew that due to me running down into Ilkeston that I would have the subsequent run back up to Shipley Park, I never expected the hill I chose to run back up to bee so steep. I had planned the course online and everything online is 2D. I did not want to risk further in jury so I simply took my time and soon enough I was up the hill and feeling fantastic, be it a little warm!!
Once back on the main road I made a quick drink stop before turning off down towards Shipley Park at mile seven. I was looking forward to this part of the run as I did it for the first time last Sunday and got a huge amount of enjoyment out of the course. It is a steady climb up into Nutbrook, however the country paths are so quiet and peaceful and it makes the run so different to my usual main road running.
Once at Nutbrook the course leads down towards Mapperley Reservoir and it was here that I realised that I was running my miles a little too quick, as my legs started to tire. It was at this point that I invented an ultra (50 miles) race in my head which of course I was leading. For the next three miles I put myself in that racing mindset and I got mentally lost and just kept running, I just kept running in that race and imagined all the people watching me and the commentators saying amazing things about me. I have found this technique very successful in the past and it worked again.
It wasn’t until mile eleven that I came back round to reality and realised how sore my legs were getting, especially my knees which I know is down to my runners. As soon as payday comes I will be purchasing a couple of new pairs. As I ran down past Bell Lane I decided to start heading home as it was still over two miles and one grueling hill before I got there.
I really took my time going up towards Smalley and once at the top although my breathing was ok my legs were very tired and how easily I could have stopped. Instead I did the opposite and switched on my mental power once more, and I upped my pace and dropped in my fastest mile of the day. I was pleased with this and it proves that even when tired you can do far more than you ever imagined. All it takes is a little ‘Positive Mental Attitude’.
Run time: 2:10:54
Pace: 9:21 / mile
Days to New York Marathon: 83
“Nothing of any importance can be taught. It can only be learned with blood and sweat.”
Monday, 13 August 2007
9th August 2007
9th August 2007
Heanor Hospital 8 Mile
Conditions: Warm, Sunny
Run Type: Easy
Notes: I have named this run after Heanor hospital due to the fact that two miles into today’s run I stopped of at the hospital to see my Grandad. He was happy to see me and he and my Grandma had lots of running questions for me and it was nice that they were showing an interest.
Just before I reached the hospital the battery on my TP ran out so for the final 6 miles of this run I timed using my Ipod. This meant of course that I had no pacing so I tried to keep my pace as low as possible and as near to the pace I have been running as possible.
As I ran down through Hardy Barn towards the Venture I was feeling good and running at what I thought was a steady pace. I seemed to breeze through mile after mile and before I knew it I was home. The only clear thing I remember from this run was seeing a huge group of young female runners at Ozzie’s pond. Apart from that nothing is clear and it is almost like I was running in a trance. When I looked at my Ipod at the end of the course, I saw that I had ran all my miles at sub nine pace, which was the opposite of what I have been trying to do since my injury. What it does mean however is that I can run at the pace I want to in New York, comfortably.
In closing a solid run that I do not remember!!
Run time: 1:09:40
Pace: 8:43 / mile
Days to New York Marathon: 86
“Running is real and relatively simple - but it ain't easy.”
Heanor Hospital 8 Mile
Conditions: Warm, Sunny
Run Type: Easy
Notes: I have named this run after Heanor hospital due to the fact that two miles into today’s run I stopped of at the hospital to see my Grandad. He was happy to see me and he and my Grandma had lots of running questions for me and it was nice that they were showing an interest.
Just before I reached the hospital the battery on my TP ran out so for the final 6 miles of this run I timed using my Ipod. This meant of course that I had no pacing so I tried to keep my pace as low as possible and as near to the pace I have been running as possible.
As I ran down through Hardy Barn towards the Venture I was feeling good and running at what I thought was a steady pace. I seemed to breeze through mile after mile and before I knew it I was home. The only clear thing I remember from this run was seeing a huge group of young female runners at Ozzie’s pond. Apart from that nothing is clear and it is almost like I was running in a trance. When I looked at my Ipod at the end of the course, I saw that I had ran all my miles at sub nine pace, which was the opposite of what I have been trying to do since my injury. What it does mean however is that I can run at the pace I want to in New York, comfortably.
In closing a solid run that I do not remember!!
Run time: 1:09:40
Pace: 8:43 / mile
Days to New York Marathon: 86
“Running is real and relatively simple - but it ain't easy.”
Wednesday, 8 August 2007
7th August 2007
7th August 2007
Shipley Park-MFN 9 Mile
Conditions: Sunny, Warm
Run Type: Easy
Notes: With my new found love for slow running through the flats of Shipley Park (SP), I opted for more of the same for today’s run. After Sundays eight mile my leg felt fine and I had no soreness or acute pain, however I was not going to get excited and start changing things again. I have now decided to commit all of August to pure endurance running and only if at the end of this period I feel like I am injury free will I start adding some half marathon pace miles into my training.
It was a warm summers evening so I was in very high spirits when I set out along the trim track, towards Ozzie’s for my warm up. Having completed the first mile and subsequent light stretching I was off again towards the Venture and then Ilkeston.
Having past through the Venture and spent a short time on the main road to Ilkeston, I turned off down Long Lane towards MFN and it was here that I was probably the happiest I have ever been during a training run. The sun was out but it wasn’t too warm, I was running with ease and I had the thought of Anastasiya in my head (a Russian girl I have met), and to top it all off ‘Eye of the Tiger’ came on my Ipod and I just opened my arms out like I was flying and smiled as I ran down the long decline towards MFN and the canal.
It wasn’t until mile four that I felt my first minor low point of this run but it soon passed and I really enjoyed the peaceful run along the canal towards Langley Mill. It was however in Langley Mill where I felt a pain in my knees that reminded me of the pain I got after the Worksop Half Marathon. Now this maybe down to my running shoes coming to the end of their life, so I will keep a close eye on both my knees and runners!
The run through Langley Mill was enjoyable in its own way as I like being in Public when running, and with my semi famous status from all the coverage of my marathons in the paper it made this part of the run enjoyable in case anybody saw me. I am however here for me not for people to see me, it is just nice when people come up to me and say they saw me out running, and can see how hard I train.
As the course leads off the main road and up towards HLC I was greeted by the first and only major hill of this course and I approached it with the mentality that I would run it very slow, but I would not stop! Once at the top my hear rate had reached 90% but it soon settled down once I was running along Heanor Road.
As I approached Marlpool and the final two miles the pain in my knees was getting worse and they felt really tight. I wanted to stop to stretch but I had come 7 miles without stopping so I sure as hell was not going to stop now. I pushed through and focused on my form for the final two miles. I upped the pace slightly for the final half mile but did not try anything suicidal. I remember at the end of the run that my legs felt a little tired and I did not know why. It turns out that my pacing was slightly too quick, however on the whole this was a very successful run which I thoroughly enjoyed. I just hope that the pain in my knees leads to nothing. Tomorrow I have a short recovery run planned, which I will use to asses both my hamstring and my knees. Either way, next payday I will be investing in some new shoes!
Run time: 1:25:25
Pace: 9:30 / mile
Days to New York Marathon: 88
"A lot of people run a race to see who's the fastest. I run to see who has the most guts."
Shipley Park-MFN 9 Mile
Conditions: Sunny, Warm
Run Type: Easy
Notes: With my new found love for slow running through the flats of Shipley Park (SP), I opted for more of the same for today’s run. After Sundays eight mile my leg felt fine and I had no soreness or acute pain, however I was not going to get excited and start changing things again. I have now decided to commit all of August to pure endurance running and only if at the end of this period I feel like I am injury free will I start adding some half marathon pace miles into my training.
It was a warm summers evening so I was in very high spirits when I set out along the trim track, towards Ozzie’s for my warm up. Having completed the first mile and subsequent light stretching I was off again towards the Venture and then Ilkeston.
Having past through the Venture and spent a short time on the main road to Ilkeston, I turned off down Long Lane towards MFN and it was here that I was probably the happiest I have ever been during a training run. The sun was out but it wasn’t too warm, I was running with ease and I had the thought of Anastasiya in my head (a Russian girl I have met), and to top it all off ‘Eye of the Tiger’ came on my Ipod and I just opened my arms out like I was flying and smiled as I ran down the long decline towards MFN and the canal.
It wasn’t until mile four that I felt my first minor low point of this run but it soon passed and I really enjoyed the peaceful run along the canal towards Langley Mill. It was however in Langley Mill where I felt a pain in my knees that reminded me of the pain I got after the Worksop Half Marathon. Now this maybe down to my running shoes coming to the end of their life, so I will keep a close eye on both my knees and runners!
The run through Langley Mill was enjoyable in its own way as I like being in Public when running, and with my semi famous status from all the coverage of my marathons in the paper it made this part of the run enjoyable in case anybody saw me. I am however here for me not for people to see me, it is just nice when people come up to me and say they saw me out running, and can see how hard I train.
As the course leads off the main road and up towards HLC I was greeted by the first and only major hill of this course and I approached it with the mentality that I would run it very slow, but I would not stop! Once at the top my hear rate had reached 90% but it soon settled down once I was running along Heanor Road.
As I approached Marlpool and the final two miles the pain in my knees was getting worse and they felt really tight. I wanted to stop to stretch but I had come 7 miles without stopping so I sure as hell was not going to stop now. I pushed through and focused on my form for the final two miles. I upped the pace slightly for the final half mile but did not try anything suicidal. I remember at the end of the run that my legs felt a little tired and I did not know why. It turns out that my pacing was slightly too quick, however on the whole this was a very successful run which I thoroughly enjoyed. I just hope that the pain in my knees leads to nothing. Tomorrow I have a short recovery run planned, which I will use to asses both my hamstring and my knees. Either way, next payday I will be investing in some new shoes!
Run time: 1:25:25
Pace: 9:30 / mile
Days to New York Marathon: 88
"A lot of people run a race to see who's the fastest. I run to see who has the most guts."
Monday, 6 August 2007
5th August 2007
5th August 2007
Shipley Park-Nutbrook 8 Mile
Conditions: Hot, Sunny
Run Type: Long
Notes: This was my first long run in over three weeks having suffered yet again with my long term hamstring injury. Even with my new slower pacing I am still getting some acute pain the following day of a run. For this reason was not going to push myself too hard on my long run, and jeopardise next week’s workouts.
I opted for a semi planned run today, so after the now normal routine of one mile warm up and then some light stretching I set towards the Venture and out along Heanor Road towards Ilkeston before cutting back into Shipley Park at Ilkeston Hospital. After that it was all guess work. I had looked at the various trails using Google Earth and from what I could see there were so many ways to get back home that I would simply run and see where I end up, which can be quite exciting, as well as giving me chance to fill in the gaps of Shipley Park.
I was taking extra notice to my pacing and heart rate on today’s run as the temperature was very high and by 10am it was already one of the hottest days of the year. As I ran through the woods towards the Venture the trees created a shade which was a very welcome break form the heat.
At mile two as the course led out onto the main road the sun was out in full flow and it was very hard running conditions, but I simply slowed right down as I approached any kind of hill and I never suffered once, or thought for a second that I should not be doing this in these conditions.
The third mile came and went and then I was off the main road and back onto the trail and I was happy about this as I have really enjoyed my past few runs in these new surroundings. As I entered the trail I saw a runner from Heanor Running Club and he informed me that the trail we were on led to Nutbrook, so I simply stayed behind him and followed him all the way into the village.
As I passed through Nutbrook I continued to follow the runner down slack lane which lead to Mapperley Reservoir, and it was here that I started to piece together where I had ran to and where I was heading. I looped around Mapperley Reservoir and then took a very steady climb up towards Shipley Hall before a long decline back down towards Ozzie’s pond. I actually enjoyed the hill considering I am resting an injury and the heat.
On the way back down the hill I decided that I would end this run at eight miles as the sun was getting very hot and I did not want to be sore and unable to run on the Monday.
In closing this was yet another very successful and thoroughly enjoyable run. I am running slower but far more effective than I ever have before. I am finally running my easy runs as they should be run.......with ease!!
Run time: 1:24:25
Pace: 10:34 / mile
Days to New York Marathon: 90
“The true runner is a very fortunate person. He has found something in him that is just perfect.”
Shipley Park-Nutbrook 8 Mile
Conditions: Hot, Sunny
Run Type: Long
Notes: This was my first long run in over three weeks having suffered yet again with my long term hamstring injury. Even with my new slower pacing I am still getting some acute pain the following day of a run. For this reason was not going to push myself too hard on my long run, and jeopardise next week’s workouts.
I opted for a semi planned run today, so after the now normal routine of one mile warm up and then some light stretching I set towards the Venture and out along Heanor Road towards Ilkeston before cutting back into Shipley Park at Ilkeston Hospital. After that it was all guess work. I had looked at the various trails using Google Earth and from what I could see there were so many ways to get back home that I would simply run and see where I end up, which can be quite exciting, as well as giving me chance to fill in the gaps of Shipley Park.
I was taking extra notice to my pacing and heart rate on today’s run as the temperature was very high and by 10am it was already one of the hottest days of the year. As I ran through the woods towards the Venture the trees created a shade which was a very welcome break form the heat.
At mile two as the course led out onto the main road the sun was out in full flow and it was very hard running conditions, but I simply slowed right down as I approached any kind of hill and I never suffered once, or thought for a second that I should not be doing this in these conditions.
The third mile came and went and then I was off the main road and back onto the trail and I was happy about this as I have really enjoyed my past few runs in these new surroundings. As I entered the trail I saw a runner from Heanor Running Club and he informed me that the trail we were on led to Nutbrook, so I simply stayed behind him and followed him all the way into the village.
As I passed through Nutbrook I continued to follow the runner down slack lane which lead to Mapperley Reservoir, and it was here that I started to piece together where I had ran to and where I was heading. I looped around Mapperley Reservoir and then took a very steady climb up towards Shipley Hall before a long decline back down towards Ozzie’s pond. I actually enjoyed the hill considering I am resting an injury and the heat.
On the way back down the hill I decided that I would end this run at eight miles as the sun was getting very hot and I did not want to be sore and unable to run on the Monday.
In closing this was yet another very successful and thoroughly enjoyable run. I am running slower but far more effective than I ever have before. I am finally running my easy runs as they should be run.......with ease!!
Run time: 1:24:25
Pace: 10:34 / mile
Days to New York Marathon: 90
“The true runner is a very fortunate person. He has found something in him that is just perfect.”
Thursday, 2 August 2007
1st August 2007
1st August 2007
Shipley Park 6.5 Mile
Conditions: Mild, Overcast
Run Type: Injury Recovery
Notes: Having had a fantastic run through Shipley Park two days ago I decided to go for more of the same today. Shipley Park is the only place I can go with minimal hills, whilst I’m coming back from injury.
I set out from the visitors centre car park and headed along the track towards Bell Lane. I kept my pace as ion the last run well above the nine minute mile pace so not to aggravate my hamstring. I did not have an exact course that I was following but I knew that I would be heading towards the American Adventure.
As I approached the ‘Venture’ I was greeted by my first hill, but it was nothing like what I normally have to tackle but I still slowed right down for it as I need to keep the force on my hamstring to a minimum.
Once at the top of the hill the course sweeps back down and round the side of the Venture where can see the entire park, which is now simply a ghost town of its former self. As I left the venture, the course leads back past the cricket club towards Ozzie’s and eventually past Lockton before arriving back at the car park. I took it steady along this straight but when I got back to the start I was not ready to finish so I carried on past the car park and back down towards Bell Lane. The extra run I did at the end accumulated to one and a half miles, which brought this run up to six and a half miles and yet again, I loved every minute of it.
Run time: 1:03:28
Pace: 9:46 / mile
Days to New York Marathon: 93
“Perseverance: is not a long race; it is many short races one after another.”
Shipley Park 6.5 Mile
Conditions: Mild, Overcast
Run Type: Injury Recovery
Notes: Having had a fantastic run through Shipley Park two days ago I decided to go for more of the same today. Shipley Park is the only place I can go with minimal hills, whilst I’m coming back from injury.
I set out from the visitors centre car park and headed along the track towards Bell Lane. I kept my pace as ion the last run well above the nine minute mile pace so not to aggravate my hamstring. I did not have an exact course that I was following but I knew that I would be heading towards the American Adventure.
As I approached the ‘Venture’ I was greeted by my first hill, but it was nothing like what I normally have to tackle but I still slowed right down for it as I need to keep the force on my hamstring to a minimum.
Once at the top of the hill the course sweeps back down and round the side of the Venture where can see the entire park, which is now simply a ghost town of its former self. As I left the venture, the course leads back past the cricket club towards Ozzie’s and eventually past Lockton before arriving back at the car park. I took it steady along this straight but when I got back to the start I was not ready to finish so I carried on past the car park and back down towards Bell Lane. The extra run I did at the end accumulated to one and a half miles, which brought this run up to six and a half miles and yet again, I loved every minute of it.
Run time: 1:03:28
Pace: 9:46 / mile
Days to New York Marathon: 93
“Perseverance: is not a long race; it is many short races one after another.”
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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)
