Beginners and Beyond

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Hills on marathon course - how much time to give up (Read 39 times)


Dad of a real runner

    Here's the elevation chart for my marathon in two weeks.

     

    Asheville Marathon Elevation Chart

     

    My goal is to average about 8:30 and am unsure what pace to hold for those two rises of about 200 feet at miles 2 and 5.  I realize I can get most of the time back in the downhill portion, but don't want to expend too much extra energy that early on.  Not as concerned with the bump at mile 12 - by then I'll know how things are going.  Cool

     

    Any advice is greatly appreciated.

    runmomto3boys


      I have no advice, but just wanted to wish you good luck!!!


      Muddling through

        Ignore the pace and run what feels like 8:30 effort would on flat ground.

        2014 Goals: Run first trail ultra, first 100K, and see what I can do in a 24-Hour race

        meaghansketch


          You might want to check out this course at tazrunning.com -- the site gives you custom mile splits accounting for changes in elevation.  The default finish time is 4:30 but you can change that in 'settings'.  I have found it an extremely useful site in planning race strategy, though on race day I usually go (as George/wcrunner suggests) by feel.  Still, it can be helpful to know 'ok, this mile split is going to be ~10-20 seconds slower than the last one, that's fine' or 'ok, this mile has a slight downhill, I need to make up roughly 5-10 seconds'.

          Up next: Front Runners New York LGBT Pride 5-mile  06/28 |  NYRR Team Championships: Women (5M) 08/02

          Goal race: NYCRUNS Haunted Island 10K 10/25


          Dad of a real runner

            Ignore the pace and run what feels like 8:30 effort would on flat ground.

            That early in a marathon that stategy isn't going to work.  8:30 is going to feel    S     L     O      W  (hopefully), no matter what.    I may run with my heart rate monitor and use that, but want to make sure I'm not losing more time than what is reasonable to make back up on the down hill.

             

            I'll check out the web site that  meaghansketch listed and see what help that gives. 


            Dad of a real runner

              You might want to check out this course at tazrunning.com -- the site gives you custom mile splits accounting for changes in elevation.  The default finish time is 4:30 but you can change that in 'settings'.  I have found it an extremely useful site in planning race strategy, though on race day I usually go (as George/wcrunner suggests) by feel.  Still, it can be helpful to know 'ok, this mile split is going to be ~10-20 seconds slower than the last one, that's fine' or 'ok, this mile has a slight downhill, I need to make up roughly 5-10 seconds'.

               

              Wow - that's perfect.  Just what I was looking for.  I'll try a couple custom settings on it (move the hill effort more towards the 20 than the 10 - I suck at hills).

               

              Thanks.