Warriors Run '07.

Man that looks like a class race... Problem is I've been doing speedwork all summer and wont be starting my longer runs for a few weeks yet... Still I suppose I could run it just to complete it and not worry about the time....

I would imagine the craic afterwards would be mighty !!!!!!!

Red

Im a local to the area of the race and have done it a few times.
Less than 2 miles of the race is actually flat. 5 is on undulating ground of varying severity and 2.2 is on the mountain.

Heres what id recommend for specific training for this race.
Weekly Tempo runs building up to 35 mins of hard errort so your used to the constant effort a race requires. Try and get a tempo in on undulating ground to get the technique of carrying the effort through the hill so that you speed up on the downhill.

Long reps: e.g 5-6 by 1 mile at 10k pace, (or 4 by 5 mins whatever you can manage is good). This will also give you strenght to keep the pace for the final 4 miles after the hill. The hill is tough, it is the last 4 miles thats the killer.

For the hill itself:
Apart from elite mountain runners most people will walk some of the main climb.
Half way up the climb the gradient steepens. If you walk from here it is only about 7-8 mins to the top. It is worth practising steep uphill walking odd as it sounds. This can be done by practising during a hillwalk and/or by doing some long runs on hilly trail/mountainous ground, walking the steep parts with hands on knees using shoulders to help legs. For descending try to relax without slowing down. If you can do this you will get recovery on the descent and gain a valuable advantage over those around you heading into the final road section.
For the runnable parts of the long runs try and keep running to the top even if it means going very slow. This will give climbing endurance to your legs. You can attack the shorter ones with more pace.

Do easy runs between these sessions with aforementioned core work.


For the race itself.
Id recomend running steady enough till you reach the big road climb after 2 miles. There is plenty of time to make ground from this point.
During the mountain climb once the pace is reduced to walking there is a tendency for the general effort to ease off a bit. Try and keep working to the top: The recovering should be done on the way down.
A tip to help here: It is quicker to climb on rock than grass so pick your line up the steep slope by standing on stone and rocks. This should keep you focused and keep you positive and working.
For the descent its brain off, brakes off. For the steep part the technique is like running fast down a long flight of stairs. Fast controlled steps and trust your feet. For the shallower lower section, dont force it, stay relaxed and recover but without slowing.

As a crash course do the Imra Trail race this wednesday and next wednesday if you can, (details on their their site). The mountain section of the race causes tiredness not found in other types of running. If you have a little practice either by hill racing or a couple of long runs on the hills the mountain wont take as much out of you before the extremely hard finishing 4 miles.

The above training would be the ideal in my opinion but take whatever suits out of it at this late hour and dont underestimate the hillwalking!