Recently in New York Marathon Category

My training for November's New York Marathon has been going well and over the last few weeks I have been focused on improving my speed.

And the weekly 5km Cannon Hill Park Run has helped enormously.

Every Saturday at 9am around 150 runners descend on the park for a time trial. The mostly flat course, which is all off road, is ideal for running quickly.

And despite it being a time trial there is a competitive edge to the run with mini battles forming across the course.

I can now run the course in just over 21 minutes - consistently running sub 7 minute miles.

It's a completely different focus to the rest of my training which ranges from 5 mile tempo runs to 17 mile long runs.

But it's got to be the most painful of runs too - there simply is no place to hide in a 5km race and it's all about running flat out and hanging on.

But like all runs it is the little things that make an organised event enjoyable.

The Park Run is particularly well organised. The pre race briefing is thorough and includes information about upcoming events. There is also a prize for the best runner of the month - usually a pair of running shoes.

Marshalls around the course are not just friendly but really encouraging and engaged in the race.

My favourite is the guy who stands at the bottom of the main hill passionately clapping every single runner on as if he had placed his mortgage on them posting a personal best time.

Each runner has a bar code and collects a timing barcode at the end of the race. These determine the results, times and finishing order.

Results are emailed to each runner on the afternoon of the run. As well as your time and finishing place you are given a points total and percentage - so you can compare yourself to other runners of different ages and sex.

The Cannon Hill Park Run is now part of my weekly schedule. It has helped me improve my pace and it's a nice change from training on your own.

The Cannon Hill Park Run is every Saturday at 9am. It is free to race. To enter go to www.parkrun.org.uk/cannon-hill/home and register by 6pm on the Friday before the run.

The New York Marathon is my first marathon. I am running for Troop Aid and you can sponsor me at www.Justgiving.com/NewYorkMarathonPaulBradley.

Guaranteed entry is still available for the New York Marathon until August 31. Find out more at www.sportstoursinternational.co.uk.

It's that time of year when all the training in the dark, rain, wind, and snow finally pays off and you can run and race in daylight and warmth.

For me it marks the beginning of a 16 week training phase as I prepare for the New York Marathon courtesy of Sports Tours International.

As we've seen over the past few days it can get too hot for running.

Here's a few bits and pieces I've picked up that have helped me train effectively in the warmth - both here and on holiday in Cyprus.

1. Keep Hydrated

Sports people are told this over and over again - keeping up the fluids is crucial.
Studies show that being just two percent dehydrated can have a 30 percent effect on your running times - with the fatigue in your legs being the main perpertrator.
After five percent of the body's water has been lost you will feel sick and if you are dehydrated this much before a race you may well feel sleepy.
As 10 percent of your body fluid is lost you will start to get headaches and your vision will become impaired.
So, my recommendation is to drink little and frequently leading up to the run and have loads of water available during your training.
I did a 13 miler in 30c heat in Cyprus last week and got through 2 litres of fluid during the run and it took me a lot longer to fully rehydrate afterwards.

2. Set yourself a realistic target

It's unlikely you'll be running PBs when the mercury hits 20c or higher - so be realistic in your aims.
I reckoned my tempo runs were about 5 pc slower in the heat and my long runs up to 12 percent slower.
Instead of focussing on speed try and focus on form and your efficiency when the going gets tough.

3. Be in the right frame of mind

If it's hot and you're struggling just think how bad it was on those January nights when it was sleeting and blowing a gale.
Now compare it to the beautiful sunshine you are running in now.
It doesn't quite seem so horrendous any, more does it?

4. Plan your route

There's nothing quite like running in front of crowds to keep you going - and when the weather is good the parks and beer gardens are full.
Plan your route past a few of these and the bizarre looks of respect that you will get from boozers and picnic-ers will spur you on.

5. Wear the right gear

It sounds obvious but wear gear that keep you cool. That's everything from a Dri-Fit singlet to a decent pair of socks to stop you getting blisters on your sweaty feet.
And don't forget the sunglasses (Oakleys are my recommendation)