You'll gain more time at the stadium race by training for running down stairs. And don't forget special quad exercises, because the race goes on for (what seems like) hours.
I support Simmo's running down stairs comment. Not so sure about special quad exercises - it depends on which ones you choose to do specific to your upcoming event.
Well as luck has it, I have to go down Jacobs ladder so that I can come back up and I run both ways, unless slow people get in the way. I just only record the up times in my log.
I even walked down the ten flights at work to have my shower today (usually I take the lift down because I leave my towel in the office, although I walk down after work). Coincidentally, JL is exactly 11 flights of my work building (242 steps).
The stadium race consists of:
1. Lap around the stadium, partly inside (flat) - 1km running hard because its important to get a good position before the stairs, ie in front of all the 'girls' (incl male ones) who can't run down stairs. Once on the stadium run proper its difficult to pass - a bit like single track MTB.
2. Reps of: 50m flat between seats (very narrow in places), then stairs up, 50m along between seats again, stairs down, 50m along - repeated 30-odd times. Complete circuit of stadium at first level. Stairs are quite low, need to decide whether to take 1 at a time (very short steps), 2 or even 3. Going downhill you could easily do 3, but could be dodgy as your legs become tired. On the other hand 1 at a time is both slow and tiring.
3. Steep, but normal size stairs in the interior to get to next level.
4. Repeat of 2, but at the next level.
5. Very steep stairs up and down in the 3 tier stand.
6. Then back to 2/4 as you complete the lap on the 2nd tier.
That's why I emphasised the ability to go down fast, and sustain this for 50 minutes without the quads seizing up. Jacobs Ladder may not be the most appropriate training. Try the Helix in Kings Park where there are two separate lots of stairs and you're less likely to get people in your way, and you can experiment with how many stairs you can do at a time on the way down.
Yup, lots of down tRicky. You know your muscles can do the 'easier' concentric stuff - it's the muscle lengthening while contracting eccentric stuff that you'll gain more by training for. Do some hopping on downhill slopes too to get used to the landing forces.
They haven't yet put a map on their website (website seems to be broken too) so I can only assume the course is still as per above.
The race description - 6000 steps and 1km run - is the same, but I wish they would measure the real amount of running, which is at least 6km, and probably close to 8km.
6000 steps is 200 steps more than last year's advertised number.
I wish I trained more for the eccentric stuff before the nsw rogaine - my legs were pretty much seized for going down hill about half way through. It's hard to know when you're (or how to get) "eccentric" fit.
I would say your team-mate was eccentric enough for both of you.
That was good tRicky, amazing really that you let that one slip amongst all the dross.
This thread has its ups and downs.