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Epic - Week 4


WEEK 4 Newsletter

5 KM Hill Time trial

Your Week 4 Wednesday session has a 5km hill time trial. After a warm up you will head straight up the hill for 2.5k and then head back down. This is a maximum effort session where you are trying to push yourself hard.

While there are plenty of benefits to this session you do want to look after yourself as you head back down the hill. Remind yourself of these downhill technique tips: Lean forward, fast turn over and don't over stride. By doing these things you will decrease the impact on your body and you will also run faster coming down hill. 

We are looking forward to this time trial, it's one of those times where you are going to be huffing and puffing ;-) 

This Week's Sessions

  • Wednesday 18 July, 6:00am* (note early start time)
    Meeting Zeroes Cafe on Cashmere Rd.
    5km Hill Time Trial
    Course Map: Click here
    The session will be a short flat out and back warm up before you start your time trial. Time yourself and record at the end, we do this again in Week 8.

Wednesday: 5km Hill Time Trial

Dyers Pass Road Intersection

  • Saturday 21 July, 7:30am
    Meeting Point: Burnside Park (by the clubrooms) Avonhead Rd side. 
    Course Map: Click here  

Course Description: 90 minutes with pace work (refer to your programme). 

  • Run along pathway behind the tennis court to Memorial Ave. Turn left.
  • Run up Memorial Ave to Roydvale Ave, cross over using pedestrian crossing. Turn left and run up Roydvale Ave to Avonhead Rd. Turn right.
  • Cross over where indicated by cones and then take first left into Hawthornden Road. 
  • Run down Hawthornden Road until you get to Avonhead Park - enter Avonhead Park and follow the pathway clockwise around the park. 
  • Once you have come out of Avonhead Park, turn right and continue along Hawthornden Road to Apsley Drive. 
  • Follow Apsley Drive to Woodbury Street and turn left. Run up Woodbury Street to Withells Road and turn left. 
  • Run up Withells Road towards Burnside Park and continue along until your turnaround. 
  • If you make it to Avonhead Road, cross over Withells Road carefully and follow Avonhead Road to your turnaround time. 

Click on image to enlarge


How to race a hill race

With the 5km Time Trial on Wednesday we thought some tips on how to race a hill race would be useful.

Tackling hills during races or important workouts can be daunting. It’s easy to ruin your race by wasting too much energy grinding up a hill or lose big chunks of time by slowing the pace too much. To handle hills effectively in races, learn to run up and down them by effort, not pace.

When you approach the base of a hill, you should already have a good feel for the effort you’re maintaining to keep the pace you need. So if you’re running goal race pace already, you should already know what that pace “feels” like. So, when you begin to ascend up the hill, focus on maintaining the same effort. Obviously, your actual pace will slow even though you’re running the same effort (don’t worry, you’ll make the time up on the downhill). The exact time you’ll “lose” on the uphill will be a function of the steepness and length of the hill.

When you get to the top of the hill and begin the descent, simply maintain the same effort that it took to run your goal pace before you began up the hill. Applying the same effort will now make your pace faster than goal pace. For the most part, this will largely negate most of the time you lost going uphill and you’ll reach the bottom still on target.

The secret behind this strategy is that by maintaining a consistent effort, you won’t lose crucial energy pushing either up or down the hill. Instead of becoming an energy sapping obstacle, the hill will be just another bump in the road and you’ll be able to maintain your pace and stay strong over the remainder of the course.

By improving your form and implementing this simple strategy, you’ll be able to conquer hills of all lengths and inclines. 

This is a fun look at the difference between an Average Joe running against a super fast sprinter. At the 2010 NFL Draft they used some cool technology to show this difference. It's amazing how quick the fast guy is.  

  • Warm Gear. We are being tested by the weather at the moment so make sure you have warm gear for before, during and after your session. Stack the cards in your favour to get your sessions in. Gloves, hats and thermals are key at this time of year. 

'Keep the chart on the fridge. Tick off each day as you achieve. Be proud to tell people.' - Pauline Sullivan

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