01-04-2012, 11:49 PM
haha...nice one.
Actually, you bring up a question i have for you...what strategy should i aim for during a race on downhill and uphill parts of the course? Should I be speeding up or slowing down on either? Trying to maintain a constant pace?
This 10k race coming up has a few tricky sections:
1. The first 800m sees a 20m drop.
...relatively flat until...
2. About km 4.8, it climbs quickly up 20m over 600-700m.
3. Then back down 20m quickly over the same 600-700m distance. (this is one of two fun bridges to climb over)
...
4. a slow gradual climb 10m up and down over 3km...
then
5. Finally, over the last km we have a quick 10m climb over 500m, followed by a 12-13m drop over the last 500m (the second bridge) to the finish line.
Any thoughts on conserving energy, and tackling the hills both up and down?
At this stage I'm thinking of aiming for about 3:55/km from the start and look to maintain that...hopefully i'd be feeling good around km 7-8 and can bump it up... But perhaps there is some additional strategy regarding the hills...Is it easy to run down, in which case i should take advantage and try and speed up? Likewise on the up hill, should i slow down a bit? Or the opposite of that?
I know from my time trial running, and in part thanks to running TOO fast on a few sessions (and having to quit), once my heart rate goes above 170, i don't have much longer until I'm dead. So I think whatever i do, i need to probably keep the heart rate below 170 until about the 8km mark. I suppose i have to be willing to throw this method out the window during the race if say 165 feels too hard, or 173 feels easy...?
Hehe...I'm clueless on this front.
Any thoughts?
Thanks !!
Actually, you bring up a question i have for you...what strategy should i aim for during a race on downhill and uphill parts of the course? Should I be speeding up or slowing down on either? Trying to maintain a constant pace?
This 10k race coming up has a few tricky sections:
1. The first 800m sees a 20m drop.
...relatively flat until...
2. About km 4.8, it climbs quickly up 20m over 600-700m.
3. Then back down 20m quickly over the same 600-700m distance. (this is one of two fun bridges to climb over)
...
4. a slow gradual climb 10m up and down over 3km...
then
5. Finally, over the last km we have a quick 10m climb over 500m, followed by a 12-13m drop over the last 500m (the second bridge) to the finish line.
Any thoughts on conserving energy, and tackling the hills both up and down?
At this stage I'm thinking of aiming for about 3:55/km from the start and look to maintain that...hopefully i'd be feeling good around km 7-8 and can bump it up... But perhaps there is some additional strategy regarding the hills...Is it easy to run down, in which case i should take advantage and try and speed up? Likewise on the up hill, should i slow down a bit? Or the opposite of that?
I know from my time trial running, and in part thanks to running TOO fast on a few sessions (and having to quit), once my heart rate goes above 170, i don't have much longer until I'm dead. So I think whatever i do, i need to probably keep the heart rate below 170 until about the 8km mark. I suppose i have to be willing to throw this method out the window during the race if say 165 feels too hard, or 173 feels easy...?
Hehe...I'm clueless on this front.
Any thoughts?
Thanks !!