I have one run session before the potential H-Dash this Sat, which don't want to miss even though not trained for it, have just been doing 4 E runs per week, two 4-5M on Sat Sun, then the double 5K commute on Wed, so that is . . . say 14M per week, with zero speed work, plus bike commutes and random core, bike trainer high intensity. What would you recommend? or does it not matter . . . I was thinking say a 4x400 at 80-90% race pace.
sounds pretty good, the old tried and true. I might be in for a HD session, have to float and see.
though...isn't that kind of a 'mile fitness' test? Do you really need that - after all, thats what the HD is...maybe just do whatever will help you feel relaxed and ready. A couple of 200's and a 400, 2 sets if you feel like it. Or since HD has an uphill second half, a short tempo run, a 400 and then some uphill strides/sprints...discern.
I really don't think it matters; however, I have convinced myself I have a 6:30 in my legs for a one time race . . . haven't suffered for awhile so can push myself a bit. actually feel some strength returning to my legs, confirmed by sustained watts on the bike trainer, yet body weight remains constant.
they switched up the course, it's now an out and back smack dab downtown St Charles, which I think is pretty flat . . . near the river right? http://www.hollywooddash.com/#awards
i looked at that course quite some time ago. its only flat if you parallel the river. if you are perpendicular its a hill. I google earthed it and the pictures seem to bear that out. (And its not 'smack dab' in downtown st. charles either, but south of it, just south of hwy 70)
I thought "Main St" sounded like downtown, who knows, it's so far away . . . "Indian Country" as they say. :) St Charles County is like another country . . . where they ban bikes, hostile territory, so I stay away.
However, likely the H-Dash will be an early morning same-day call . . . depends if my mind can find the motivation. why? why? why? . . . sometimes it seems so clear.
if the humidity is below 75, maybe 'why not?' actually weather channel projects 77, will be lower by 9:30, so it could happen. With a nice breeze and 82 degree temps, not bad. Ha ha, who am I kidding.
i looked at the HD course more carefully - its fair to say that most of the second quarter is steeply downhill, most of the 3rd quarter is steeply uphill (pretty gut wrenching to run that and then still have a whole quarter to kick in), and the rest is more gradual, rolling, w a pretty flat start and finish. I guess the challenge that makes it interesting is figuring out how best to run that course, and then executing.
Contrary to conventional wisdom I would say go out hard the first quarter, then float downhill for the second and relax and gather your forces towards the bottom of the hill, let momentum roll you up part of the big hill, and at the turn crank up the power uphill very gradually so you don't lose momentum, and come blasting off the top of the hill and try to maintain to the finish. Whats your take on it?
to make the 3rd quarter the uphill is cruel, cruel, cruel . . . phew, but that makes for an interesting challenge, you are right . . . if you spend too much on the 3rd quarter, the last will just be excruciating. I'm having the most trouble in the last 300m, consistently in these mile distance races. ask for the final gear and it is not there.