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The hills vary on route, this has the famous kilometer hill, which has varying gradients the steepest part predictable being the last 1/3rd, there are a few short steep ones, and a couple of 3/4k gradual slogs.
This shows the profile, but to be honest, its probably not as bad as it seems after the 3rd or 4th lap, but a hill is a hill
It also has several nice long downhills that drop the rate, ease off the muscles, and toughen the quads up!
South Downs Way has worse by a long way
Yep, can get here now, but there seem to be shed loads of adverts below my post!
Maybe I should stop posting ....
So basically everything on the page is supposed to be on the page, its just that its in the wrong order because the image is corrupted (or the server side processing your image is corrupted, which Im more inclined to believe).
So dont worry about it. They just need to remove your post and all will be fine again.
Ok, try again ... I may have to hide soon ...
Yup, that's hilly! (it is in metres isn't it?)
and a brave man for posting it again
Lol, posted before seeing your post!
Yep, I understand what you mean with the image not closed in the HTML
and it shouldnt be able to do that really, bu this is RW Towers after all!
No, its only in feet, the highest climb in the middle is 140 ft. But being constantly either up or down, it really messes up the hr ave. I guess that bit goes from 5 - 10% with some of the other steeper hills going over 20% ? Not drastic by some areas standards, but still regular hill work and a long way from flat!
Was only messing Cheesy, and yup, looks like a decent workout! Most of my runs are out and back and when I do my 70-73% runs I spend most of the downhills trying to reign in the AHR. It was only yesterday when I did 2 x 1 mile @80% when I could run downhill - felt quite good
I did read (somewhere) that anything 100+ft/mile can be classed as hilly and anything less as undulating but guess different areas have different ideas. I'd probably find it more difficult to run 8 flat miles than hilly ones as I'd use different muscles?
That 100+ft/mile seems a good guage, but it would also mean that SDW isnt hilly! just checked my last run there as 12 miles and 1600ft gain, between Southease-alfriston-jevington.
Itll be interesting to see how the beachy mara compares, as thats on part SDW and part hell ....
Decent gauge I guess, like SDW I just checked Loch Ness and that wouldn't be classed as hilly either, 2,555ft incline and a whopping 3,500ft decline! And there were only 3 hills at LN, the rest was really undualting.
Cheesy, did my 7.07 miles today and averaged 11:22 min miles but that's where our similartity ends sadly
76.06% AHR so 3% above plan - I guess I won't be able to use Loch Ness as an excuse for much longer
Oh, 583ft Incline according to my Training Centre..
Just a quick post to say GOOD LUCK Dr Dan and Brian at Abo and Amsterdam this weekend
Cheers Teknik ... a last speedy 2M run today, so that's be done now. Alas, looks like it may well be heavy rain with some wind on Sunday
.
Dr Dan,
May the wind always be behind you !
Brian,
good luck.
Yep, good luck fellas! And remember a few of my favorite late marathon signs: be sure to run fast (because people are watching) and don't trust that fart!
Just done an hours run, 73% and 10secs a mile quicker, bit happy, celebrating with win and twiglets
Dr Dan and Brian, as others have said, good luck at the weekend and looking forward to the race reports
VT, I had a moment at Loch Ness and decided not to follow through
And lol at the speeding up with people around, I do that during training and should stop it.
Carrie, good run, you can call that a WTF run and enjoy the win
Oh and twiglets, I love them!
Anybody else racing this weekend?
I've been looking at treadmills again tonight, some serious stuff out there but rather than getting one with Passport I think it will be the Horizon 507 and just point it toward the sound of Mull (if I can get away with it I'd like it in the Conservatory).
Brian - Dr.Dan - may the farce be with you
Yes Andi 'win'.. it wasn't a full bottle
Proper failed on the twiglets tho, recently diagnosed with wheat intolerance and forget the simplest things when on a snack hunt
xmas is gonna suck!
Talking of dreadmills, i downloaded a calibration tool thingy for my garmin footpod and checked over recent runs and its 99.5% accurate. Because i'm such a stats geek i've always worn it to the gym when i've had to use the dreadmill and the distances and speeds have always been way out, dreadmill being a slower speed and shorter distance! No wonder i've always found it harder work on there!
Can't remember if I said this, but my garmin read 26.3 miles at the end of my race and its calculated lap pace (each mile) was dead on for all but 2 of the miles. I was impressed and it makes me feel better the times I see in training are equivalent to race conditions.
An easy 3.5 miles today. Woke up and nothing was sore. The run felt great (went slow), legs were good, and my HR was nice and low. My right calf felt a bit tight after (the one that cramped during the race) so stretched and used the stick. Was really hard not to ramp up the speed or keep on going. This recovery period will be a mental challenge in restraint. But I remember how I quickly got an overuse injury (within 2 wks) after my other race.
Andi, glad you held back
. LOL
Carrie,
I am interested in what you wrote regarding the treadmill, I use the TM for all my Marathon pace runs which correspond with my 80-85% MHR ie sub lactate training.
The speed I use is 12.5 and this works out at just under 8 min mile with incline of 1.
The last marathon I ran, for the first 21 miles worked out at 8 min and 3 secs a mile within the 80-85% MHR, very close to the training pace of the treadmill.
I do use the TMs at the local athletic stadium ,so maybe their better looked after.
Last LSR tonight, 10 miles @ 11mm with 144 Ave HR (77%) and 708ft climb, was supposed to be sub 75% but was really humid, well thats my excuse ...
The truth is I wanted to get round quicker as after a quick shower I had to go to the pub for a farewell drink or 6 for a friend who is emigrating to Australia with her boyfriend. A great evening all round
and as we all know, beer helps recovery ...
Well done on the wine 'win' Carrie
I got the app for calibrating the footpod as well and found different terrain/pace would alter the measured distance so had to re calibrate for each run - just check cadence with out now and interestingly in 'proper' shoes it averages 162 spm but in the bikilas it's always 180 spm!
VT, well done on the run and look after that calf. as for the treadmill I can't justify more than £1,000 for one - they get bloody expensive!
Cheesy, nice run and hope you enjoyed the drink (or six).
Day off today and following Cheesy's advice will make it a recovery day with ample quantities of beer
I hope those with races tomorrow are taking it easy and eating plenty of pasta
5 miles in the Bikilas today (furthest thus far), no HRM watching just trying to run at 10:18 min miles - pMP.
9:59, 10:22, 10:00, 10:17 & 10:14 gave me an average of 10:11 and 80.67% AHR
Comparing that with 2 out of 4 miles at 80% on the same route earlier in the week I did 9:50mm's @76.06% AHR.
I think I'll continue to build up the 80% runs as interval for a few weeks as they produced faster mile times
Nice running Andi, the tempo stuff has definately helped my ability to sustain faster pace over distance, and still manage to keep fairly sensible rate. i have even begun to actually like the 6-8 mile continuous stuff
The beer was good and definately does help recovery
so will be stopping off at the John Harvey next saturday afterwards 