TCS NYC Marathon course is tough -- no two ways about it.
But a misconception about the course is that you need to do extensive hill work
to get ready for it. You might hear someone say that she's "just not a
hill runner." What exactly is a hill runner? Being efficient over the
hills of New York takes strength and patience, not some quirky hill talent. If
you're strong enough and pace yourself properly, you'll do fine on the hills.
Will the uphills slow you down? Absolutely -- and the downhills will speed you
up (although not as much -- sorry!). Today we want to practice one of the hills
you will tackle in the race -- the Pulaski Bridge. The Pulaski Bridge is the
midway mark of the race and features a 0.25 mile climb at a 3.8% incline --
this is perfect for hill repeats.
I choose James Jackson crossing on NW Cary parkway 0.25 mils
hill, which is 4.3% incline, 0.35 miles (5 - 5.4 mi), this hill has a 83.4%
similarity to the Pulaski Bridge (PB) hill that is at the midway mark of race. My
hill features a 0.5% greater incline & 0.05 mi longer than the PB hill. It
was 7/10 efforts used my Asics pairs.
Summary of todays run
2 miles 19m 13s warmup
up 0.25 1m 57s
dn 0.25 2m 40s
up 0.25 2m 02s
dn 0.25 2m 48s
up 0.25 2m 04s
dn 0.25 2m 42s
up 0.25 1m 58s
dn 0.25 3m 02s
up 0.25 2m 07s
dn 0.25 2m 58s
up 0.25 2m 09s
dn 0.25 2m 56s
2miles 18m47s cool down
