Nice work by the group this past Tuesday. We played on Hillpine, arguably the toughest hill in Atlanta.
With Peachtree coming up real soon, here is my 2 cents as to the best approach to running the course.
The course is a net downhill but it certainly doesn’t seem like it. The race for most really starts just past Peachtree Battle at the start of Cardiac Hill around the 3 mile mark.
You should get out slightly aggressive so as to not get trampled to death. After the first ¼ mile you should settle into a decent pace. The first mile should be run only slightly faster than goal pace because it is pretty much flat.
Most of the next 2 miles are flat or slightly downhill. You should resist the urge to set a 5k PR during the first half of the race. You should be no faster than 10-20 seconds faster than your goal pace at the 3 mile mark.
This is roughly when the hills begin, including Cardiac Hill. The hills are a series of “steps” all the way past the High Museum at mile 5. Just realize that after Cardiac Hill you still have 2 more hills before you have flat and down hill. If you have run the first half of the race correctly you should be able to “surge” up this hilly section. Most of the time you simply maintain your pace not actually speed up. This is a good thing, due to the fact that most slow down during the section.
Around the High Museum is the 5 mile mark. After that hill is crested you basically have flat going all the way to 10th Street. Once you make the left hand turn on to 10th Street, you should resist the urge to sprint your guts out. You still have about 1000 meters to the finish!
After you finish with a new PR…make your way to Phidippides’ After Party!
Great workout this Tues! Small band of die hards survived McClatchy park!
A subsidiary of EXACT TIMING (www.exact-timing.com)
Proudly powered by Weebly