Run for the Hills

Last week’s schedule went like this:

Monday: Rest
Tuesday: Intervals – 4×1200 @ 7:13 pace
Wednesday: Easy – 3 @ 9:30ish (should have been 10’s)
Thursday: Tempo – 10 @ 8:47
Friday: Rest
Saturday: Easy – 4 @ 9:30ish (should have been 10’s)
Sunday: Long – 15 @ 8:59 (9:07 was goal)

 

The intervals were good, I had a lovely run to work on Wednesday, and Thursday I had to fit in a 10-miler.  I ended up running in the general direction of work, ditching my backpack along the way at the gym, and then running another 3.5 out and back to get to 10.  Around mile 5 I passed my long-run buddy going the other direction to his office, which is the sort of thing that makes me love the small town that is the New York running community.

 

As of this weekend, I am officially 8 weeks out from the marathon, which still feels like a long time.  Once I factor in the Dirt Dash, the Bronx 10-miler, and the taper, though, there’s really only five long runs left.  I’ve been trying to do a training assessment every few weeks to make adjustments, and my current consideration is whether to add more hill training.  I’ve been reading race reviews for Baltimore on Marathonguide.com, and the word “hilly” keeps coming up.  That in itself wouldn’t really concern me so much, but the fact that one person described it as “worse than San Franciso” does.  I ran the SF first half (i.e. the hilly part) twice, and it was brutal.  That kind of scared me straight and, being a numbers person, I decided to do a comparison with hard data.

 

Comparison.csv

According to Map My Run, the Baltimore course only has 536 feet of accumulated gain.  The SF first half has 1,052 feet, and the 20-miler route I’ve been running in New York has 852.  That seemed generally encouraging, but when I actually overlayed the elevation profiles, Baltimore does look a lot worse than my long run.  I also know that I’m much better at rolling hills than long, slow climbs, and I think it’s time to remedy that.

My general plan at the moment is to start substituting hill workouts for some of my interval days. To be honest, I’m not particularly jazzed about it.  I love the track, and although I feel like I’ve made my peace with hills this season, I am nothing close to a fan.  I do, however, want to be as prepared for this race as I possibly can be, and that means addressing my weaknesses.  Like a grown-up.  There’s also the added bonus that in addition to building climbing strength, reducing the punishment of track repeats should allow me to increase my weekly mileage a bit over the coming weeks, too.  I know it’s win-win, but I’m still kind of grumpy about it.

This morning I headed to my local hill of choice–Columbia Heights, which runs from DUMBO up to Brooklyn Heights.  The stretch I used is about a tenth of a mile long at 3% grade, so nothing crazy, but it was enough to make my quads burn.  I had an easy 2 mile warm up through Brooklyn Bridge Park, then did 6 repeats at what I’m guessing was about a 8:40 pace, and then 2 miles back home.  Ideally, I also need to find a long, slow climb I can run fartleks on as well, but I may have to make do on the treadmill for that.  I’m sure that will be just as much fun as it sounds.

This week goes thusly:
Monday: Rest
Tuesday: Hill Repeats
Wednesday: Easy – 5? @ 10:00
Thursday: Tempo – 1 mi easy, 5 @ 8:47, 1 mi easy
Friday: Rest
Saturday: Easy – 5? @ 10:00
Sunday: Long – 16? @ 9:07

Also on the to-do list: Learn to love hills.

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