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Sub 48 hilly race


 
 
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Old 12-09-2016, 01:16 PM   #1
edmuli
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Sub 48 hilly race

Hi,

First post at the forums, but I lurked quite a bit when I used the sub 45 training program a couple of years ago. Was on the right track to 43:30ish, but got a stress fracture between 8 and 9k, and finished with great pain just above 45 min. Now I am 37 years old, 185 cm, I guess around 80-82kg, and not in the same shape, but I guess it could've been worse. I am going to run a race (9,6k on gravel roads) the 15th of October, which has a bit hilly profile. Not the longest uphills, but sure is enough of them and they are quite steep (not allowed to post links yet, but if you google “nøklevann rundt GPS-høydeprofil”, pick images, it should be the third picture).


Question 1: Would you alter the training program to get more prepared to the incline/declines in the race? I live in the same area, so usually most of my easy and long runs will be with this profile. Is that enough or would you recommend for instance uphill intervals?

Question 2: I did a 4k test saturday at roughly 4:40 min/k, mostly flat asphalt. I felt afterwards that I could’ve pushed it a bit harder, but who knows. Based on that, my plan was to adjust the program to a sub 48 one. Lately I have been training mostly by biking or running to work. Which has usually been 4,5k - 8k, depending on my mood and rush to get at work or back home. A few longer runs in between but no plan behind anything. With 5 weeks left to the race, I planned to do 1,67 cycles, just by starting at the day 8 of the first cycle (6x1k) tomorrow. Does that sound like a decent plan or would you recommend otherwise?


Regards,
edmuli

Last edited by edmuli : 12-09-2016 at 01:21 PM. Reason: Forgot height
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