Epic - Week 5
WEEK 5 Newsletter
First Long hill run
Your Week 5 Saturday session has your first long hill run, we are starting at 7.00am.
Early on in the run there are some very steep sections. Make sure you take these nice and easy, think small steps and fast turn over. After you do the first 9k on the hill you be back down the bottom and have some flat running so when you get to this stage, continue to focus on good technique.
This run will present you will some tough moments but it will be an important part of you being successful on race day. Run smart and you will be a step closer to rocking it on the final Epic Run!
This Week's Sessions
Monday 24 July, 6:10am
Meeting by the helicopter pad in Hagley Park (by the netball courts).
Wednesday 26 July, 6:00am* (note early start time)
Meeting Zeroes Cafe on Cashmere Rd.
Back to Hill Repeats.
Note that from this week onwards you have a sprint section within each hill rep. Refer to your programme.
We are starting at 7am. You will be doing a 9k section up and down the hill (approx 5km uphill), this part of the course is the same as race day.
1. Run along Beachville Road to Main Road, turn left. Cross over at the pedestrian crossing lights (opposite New World), run along to Cave Terrace and turn right.
2. Run up Cave Terrace (which leads into Monks Spur Road). Note at the start of Cave Terrace the footpath runs out - please run single file and KEEP LEFT.
3. Continue up Monks Spur until Mt Pleasant Road - turn left and follow Mt Pleasant Rd all the way to the top, you will get to Summit Road. TURNAROUND.
4. Run back down Mt Pleasant Road - all the way to the bottom.
Note: The first part of Mt Pleasant Road is on the road as there is no footpath. Please cross over where we indicate with cones, stay single file and please be alert for traffic.
5. Once at the bottom of Mt Pleasant Road, turn right and run back around McCormacks Bay Road, cross over Main Road carefully and back to Redcliffs Park back to the start.
6. If you still have time on your watch, run along Main Road towards Sumner for remainder of time. Please run for a total time of 120 minutes, so keep an eye on your watch.
Why are hills so good for my training?
You may be wondering why hill running is important for your training, here's a good way of looking at it. A weightlifter looking to improve his or her maximum bench press doesn't add lighter-weight reps to their workout, they don't do reps more quickly. Instead, they increase the weight on the bar, thereby increasing the force required to complete the reps.
It's the same with running. If we want to get stronger and faster, we must increase the force requirements of our workout. Tempo runs, time trials and fast reps on the track are good, but they don't generate maximum force. Hills do.
"Running up hills forces the knees to lift higher, one of the most desirable developments for any runner, because this governs stride speed and length, it also develops the muscle fibres, increasing power."" - Arthur Lydiard
In fact, we can target all three types of muscle fibre (a "fibre" is what we call a muscle cell) with hill training: slow-twitch (Type I), intermediate fast-twitch (Type IIa) and fast-twitch (Type IIx). Slow-twitch produces the least force of the fibre types, but it works aerobically and takes a long time to fatigue, making it perfect for endurance activities. Intermediate fibres produce more force than slow-twitch, creating the long, powerful strides associated with middle-distance running. Fast-twitch fibers produce the most force of all, but they function anaerobically and are useful only for short bursts.
Basically you are developing all the different muscle fibers so you become a better runner overall. We are sure this is something you want ;-)
We know that RaceTeam Epic seems pretty crazy. Well here is the next level! This race in Austria is only 400m long but it looks like death ;-)
For those of you who couldn't make the Nutrition/Race Day Planning seminar last Sunday here's some information that you need:
Remember that you want to practice your race day nutrition and planning on your long runs so there are no surprises on race day.
Keep going team - consistency is key and you are just about half way!
'Keep the chart on the fridge. Tick off each day as you achieve. Be proud to tell people.' - Pauline Sullivan