TCS NYC Marathon Training, Day 38 - Hills

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