Daydreamer: Good points about the downhills and uphills, especially later in a long run/race.
FTYC: Not really in very good shape right now. But the day before I ran the same distance on the road and found it to terribly difficult. Yesterday was very smooth and quick. I think the biggest thing was that "the day before" was a day I barely ate anything all day before the run. Yesterday, my nutrition throughout the day was normal.
LB2
Sue
5 this morning..it was nice. More like summer conditions here..
QOTD: I am bad at ownhills so if I learned to run them better I would pick up some time. I am good at up hills, maybe that's why I am bad on downhills. I don't know LB2, I just run for running sake! What TT said.
AT: Thanks...I'm back to normal.
05/13/23 Traverse City Trail Festival 25K
08/19/23 Marquette 50 dns 🙄
Pete
Those averages are interesting, AT, they almost exactly even themselves out.
Huh? It looks to me as if those numbers demonstrate the opposite.
Boys AVG. Flat = 64s Up= 69s Down= 62s - Lose 5s on the up and gain back 2s on the down for a final loss or 3s (60% of what was lost was not gained back)
Girls Avg Flat= 76s Up= 82s Down= 72s - Lose 6s on the up and gain back 4s on the down for a final loss or 2s (33% of what was lost was not gained back)
Our top 2 boys (who runs sub 16:00 5k) were Flat= 58 Up= 62 Down= 57 - Lose 4s on the up and gain back 1s on the down for a final loss or 3s (75% of what was lost was not gained back)
If I got the math right, that is 40%, 33%, and 75% not gained back. All three are substantial percentages not gained back.
TrailTromper
Tallahassee, Florida
We'll see ... hitting a low from a mental and physical standpoint (felt terrible yesterday).
QOTD: Running is a bit more complicated than cycling on this issue, especially in a long grace, but climbing is king. At the margin a great descender or someone who takes lots of risks can make up some time, but they have to be close on the uphill.
Ultra running is somewhat different in that conserving energy on climbs can help you just be able to move forward at a sustainable pace for more of the race. It is easier to push uphills in cycling and recover on descents, but going anaerobic on climbs will generally be counterproductive in either case over the long haul.
Faster Than Your Couch!
Run for fun.
Tim
Huh? It looks to me as if those numbers demonstrate the opposite. Boys AVG. Flat = 64s Up= 69s Down= 62s - Lose 5s on the up and gain back 2s on the down for a final loss or 3s (60% of what was lost was not gained back) Girls Avg Flat= 76s Up= 82s Down= 72s - Lose 6s on the up and gain back 4s on the down for a final loss or 2s (33% of what was lost was not gained back) Our top 2 boys (who runs sub 16:00 5k) were Flat= 58 Up= 62 Down= 57 - Lose 4s on the up and gain back 1s on the down for a final loss or 3s (75% of what was lost was not gained back) If I got the math right, that is 40%, 33%, and 75% not gained back. All three are substantial percentages not gained back.
Yes, my numbers show they didn't get their time back on the downhill. When I pulled it up, the interesting thing was my elite boys were only 1 second faster downhill vs. flat, yet they were 4 seconds slower on the uphill vs flat.
“Paralysis-to-50k” training plan is underway!
Runs4Sanity
I went to Audubon and hit the Back Country loop, got 4 miles in. My ankles, calves or whatever the issue has been lately did better than I expected. After yesterday morning's run I was a little concerned that I pushed things too hard, but I took it easy and hiked the climbs rather than strained myself. Feeling good and glad I went and ran them, now I want to go to bed.
*Do It For Yourself, Do It Because They Said It Was Impossible, Do It Because They Said You Were Incapable*
PRs
5k - 24:15 (7:49 min/mile pace)
10k - 51:47 (8:16 min/mile pace)
15k -1:18:09 (8:24 min/mile pace)
13.1 - 1:53:12 (8:39 min/mile pace)
26:2 - 4:14:55 (9:44 min/mile)
When I pulled it up, the interesting thing was my elite boys were only 1 second faster downhill vs. flat, yet they were 4 seconds slower on the uphill vs flat.
That part surprised me a bit.