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 2.5km 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
Monday 15 July, 6:10am
Meeting by the helicopter pad in Hagley Park (by the netball courts).
Wednesday 17 July, 6:00am*
(note early start time)
Meeting Zeroes Cafe on Cashmere Rd.
5km Hill Time Trial
Course Map: Click here
If you have done Epic before - this 5km TT course is different to what you have done in the past.
You will do 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.
Saturday 20 July, 7:30am
Meeting Point: Avonhead Park *Entrance off Hawthornden Road*
Note the entrance is off Hawthornden Rd. Google Maps will show the entrance is off Russley Road which is incorrect!
Course Map: Click here
90mins with pace work:
We start by running around the perimeter of Avonhead Park in a clockwise direction.
Once back at the meeting point, continue along the pathway leading out of Avonhead Park, Turn LEFT.
Run along Hawthornden Road all the way to Avonhead Road. Turn RIGHT.
Follow Avonhead Road (passed Burnside Park) all the way until you reach Yaldhurst Road. Turn RIGHT
Run up along Yaldhurst Road until you get to Withells Road, turn RIGHT.
Run down Withells Road to Maidstone Road turn RIGHT.
Run to the roundabout - this is the furthest point on this course.
Turnaround at 45mins and reverse the course. If you reach the furthest point of the course before half way on your watches, once back at the start, do an out and back based on time remaining.
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: 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.
Please read these newsletters each week as they contain important information you need for the week ahead ;o)
'Keep the chart on the fridge. Tick off each day as you achieve. Be proud to tell people.' - Pauline Sullivan