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Connemara Hell of the West

  • 29-02-2012 8:50am
    #1
    ebixa82
    Banned (with Prison Access) Posts: 1,289 ✭✭✭


    Hi,

    I put "hell of the west" into youtube and found this helpful clip. TBH I was expecting a shorter, yet much steeper incline. It appears gradual, yet sustained, which I'm sure is much more demanding.

    As I live in Dublin city and have a very hectic work schedule I only really have the opportunity to use the work gym mid week.

    This might sound like a stupid question, as I know all threadmills are different, but on the ones at work the incline ranges from 0-15.

    Does anybody have any idea what setting I should use to help train for the "hell of the west"? I don't want to have too high of a setting and end up hurting myself (or too low and end up not doing enough)

    I've started at level 7.5 (50% of max) and dropped my pace 25% compared to flat pace. Obviously hope to improve on this over the coming weeks.

    Thanks



Comments

  • #2
    ThePiedPiper
    Registered Users, Registered Users 2 Posts: 2,643 ✭✭✭ThePiedPiper


    I love the commentary on this. "Yeah, it's a hill alright!!!!

    Anyway, in relation to training for it, the best thing you could do would be get off your treadmill, park your car somewhere up the mountain at the weekend and do a long run up there, ensuring that you've a lot of uphill to get back to your car. There's no substitute for doing long runs with hills at the end.

    Incline wise, I'd say you're probably not far off at about 5-7% incline. It's not overly steep, no, but it will drain you. Tackling hills at the ned of long runs is the best way to prepare you for tackling the Hell of the West 21 miles into a marathon.


  • #3
    TFBubendorfer
    Registered Users, Registered Users 2 Posts: 6,340 ✭✭✭TFBubendorfer


    ebixa82 wrote: »
    I put "hell of the west" into youtube and found this helpful clip. TBH I was expecting a shorter, yet much steeper incline. It appears gradual, yet sustained, which I'm sure is much more demanding.

    Depends.
    As I live in Dublin city and have a very hectic work schedule I only really have the opportunity to use the work gym mid week.

    That's just an excuse and you know it. Btw, training for a road race on a treadmill is not the smart thing to do. But anyway, to your question ...
    This might sound like a stupid question, as I know all threadmills are different, but on the ones at work the incline ranges from 0-15.

    The average grade of the Hell of the West is only about 3-4 percent if my calculations are correct. That's not steep, and if it were at the start of the race it would be a lot less demanding (in fact, the climb out of Leenane is worse). But no treadmill running will compare to hitting a hill like that after 9 (or 22, or 35) miles when you're already tired. That said, it's a hilly course and the more hill training you do the better. Doing it outside is far better than on a treadmill, though.


  • #4
    ebixa82
    Banned (with Prison Access) Posts: 1,289 ✭✭✭ebixa82


    TFBubendorfer wrote: »
    Depends.



    That's just an excuse and you know it. Btw, training for a road race on a treadmill is not the smart thing to do. But anyway, to your question ...



    The average grade of the Hell of the West is only about 3-4 percent if my calculations are correct. That's not steep, and if it were at the start of the race it would be a lot less demanding (in fact, the climb out of Leenane is worse). But no treadmill running will compare to hitting a hill like that after 9 (or 22, or 35) miles when you're already tired. That said, it's a hilly course and the more hill training you do the better. Doing it outside is far better than on a treadmill, though.

    I do my long runs at weekend and maybe a shorter run if I get off work early (6pm). Otherwise I'm in work til 8pm so gym is the only feasable option as it's next to my flat.

    Threadmill is less than ideal but you gotta make the best of what you have to train with.


  • #5
    ebixa82
    Banned (with Prison Access) Posts: 1,289 ✭✭✭ebixa82


    Does anybody know the breakdown of the last few miles.

    At what mile does the HOTW start and finish?

    Thanks in advance


  • #6
    menoscemo
    Closed Accounts Posts: 13,915 ✭✭✭✭menoscemo


    ebixa82 wrote: »
    Does anybody know the breakdown of the last few miles.

    At what mile does the HOTW start and finish?

    Thanks in advance

    Depends which race you are doing, half, Full or Ultra?

    There are race profiles of each in the events section under the stickied thread 'Race profiles according to GPS'.
    http://www.boards.ie/vbulletin/showthread.php?t=2055603562

    You can also find them on Map my run


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  • #7
    ThePiedPiper
    Registered Users, Registered Users 2 Posts: 2,643 ✭✭✭ThePiedPiper


    Ebixa,
    Here's a link to the thread in Events showing race profiles for a lot of races done by members here, you'll see the Connemarathon in March for a Garmin elevation profile.

    http://www.boards.ie/vbulletin/showthread.php?t=2055603562&page=10


  • #8
    ebixa82
    Banned (with Prison Access) Posts: 1,289 ✭✭✭ebixa82


    THANK YOU, NO MORE QUESTIONS! :)


  • #9
    Krusty_Clown
    Registered Users, Registered Users 2 Posts: 19,550 ✭✭✭✭Krusty_Clown


    ebixa82 wrote: »
    Does anybody know the breakdown of the last few miles.

    At what mile does the HOTW start and finish?

    Thanks in advance
    Kind of depends on which event you are doing, but the hill profiles on the Connemarathon website should answer your question. BTW: The above posts are correct. You should be including hills on your long runs, if you want to suitably prepare for this race, and the best way to do this is outside. If you want recommendations for hills in your area, let us know where you live.

    Oops, lots of eager beavers answering your questions!


  • #10
    ebixa82
    Banned (with Prison Access) Posts: 1,289 ✭✭✭ebixa82


    Krusty_Clown wrote: »
    Kind of depends on which event you are doing, but the hill profiles on the Connemarathon website should answer your question. BTW: The above posts are correct. You should be including hills on your long runs, if you want to suitably prepare for this race, and the best way to do this is outside. If you want recommendations for hills in your area, let us know where you live.

    Oops, lots of eager beavers answering your questions!

    I live in Dublin City centre and have no car. I am off work today.

    Would the Phoenix Park be any good for hills?


  • #11
    Krusty_Clown
    Registered Users, Registered Users 2 Posts: 19,550 ✭✭✭✭Krusty_Clown


    ebixa82 wrote: »
    I live in Dublin City centre and have no car. I am off work today.

    Would the Phoenix Park be any good for hills?
    It wouldn't be bad, but Howth is better! If you have a bike, you should be able to get out there pretty easily. Here's another thread that discusses hill training specifically for the Connemarathon. Which event are you doing by the way?


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  • #12
    ebixa82
    Banned (with Prison Access) Posts: 1,289 ✭✭✭ebixa82


    Krusty_Clown wrote: »
    It wouldn't be bad, but Howth is better! If you have a bike, you should be able to get out there pretty easily. Here's another thread that discusses hill training specifically for the Connemarathon. Which event are you doing by the way?

    My first half marathon! I went out to Howth a few weeks ago but found it very mucky and a bit of an obstacle course.


  • #13
    Krusty_Clown
    Registered Users, Registered Users 2 Posts: 19,550 ✭✭✭✭Krusty_Clown


    ebixa82 wrote: »
    My first half marathon! I went out to Howth a few weeks ago but found it very mucky and a bit of an obstacle course.
    The Connemarathon was both my first and second half marathon, all those years ago. if you can devise a 10 mile route that has a good hill at the start, and a good hill towards the end of your run, you won't regret it on race day. See you on the start line!


  • #14
    menoscemo
    Closed Accounts Posts: 13,915 ✭✭✭✭menoscemo


    ebixa82 wrote: »
    My first half marathon! I went out to Howth a few weeks ago but found it very mucky and a bit of an obstacle course.

    Stick to the roads, Connemarathon is run on tarmac, not off road!!

    As suggested in the thread linked; Run out the coast from sutton Cross and head up the Carrickbrack Rd. This is a long but not too steep hill. At the top you'll have a little respite fron a downhill half mile before another long hill up to the summit Pub. You then drop down into howth and head back to sutton Cross.

    The total loop is about 7 miles and the two hills mentioned are pretty similar in profile to the two you will encounter in Connemara.


  • #15
    ebixa82
    Banned (with Prison Access) Posts: 1,289 ✭✭✭ebixa82


    Krusty_Clown wrote: »
    The Connemarathon was both my first and second half marathon, all those years ago. if you can devise a 10 mile route that has a good hill at the start, and a good hill towards the end of your run, you won't regret it on race day. See you on the start line!

    See you there! :)
    menoscemo wrote: »
    Stick to the roads, Connemarathon is run on tarmac, not off road!!

    As suggested in the thread linked; Run out the coast from sutton Cross and head up the Carrickbrack Rd. This is a long but not too steep hill. At the top you'll have a little respite fron a downhill half mile before another long hill up to the summit Pub. You then drop down into howth and head back to sutton Cross.

    The total loop is about 7 miles and the two hills mentioned are pretty similar in profile to the two you will encounter in Connemara.

    That sounds like a plan. Thanks for the tip. Is there a garmin/map my run link to that around here anywhere?


  • #16
    menoscemo
    Closed Accounts Posts: 13,915 ✭✭✭✭menoscemo


    ebixa82 wrote: »

    That sounds like a plan. Thanks for the tip. Is there a garmin/map my run link to that around here anywhere?

    Here's a link to the run I did last sunday
    http://connect.garmin.com/activity/152794844

    The Howth loop was part of a longer run but you can shorten it by starting at Sutton Cross.
    We ran further along the coast and up St Fintan's rd. The hill up st Fintan's rd is shorter but much steeper than anything in Connemara. If you turned off the coast earlier and ran straight up carrickbrack rd you'd have a longer, shallower hill similar to those in Connemara.


  • #17
    ebixa82
    Banned (with Prison Access) Posts: 1,289 ✭✭✭ebixa82


    menoscemo wrote: »
    Here's a link to the run I did last sunday
    http://connect.garmin.com/activity/152794844

    The Howth loop was part of a longer run but you can shorten it by starting at Sutton Cross.
    We ran further along the coast and up St Fintan's rd. The hill up st Fintan's rd is shorter but much steeper than anything in Connemara. If you turned off the coast earlier and ran straight up carrickbrack rd you'd have a longer, shallower hill similar to those in Connemara.

    You legend, thanks a million!


  • #18
    ebixa82
    Banned (with Prison Access) Posts: 1,289 ✭✭✭ebixa82


    menoscemo wrote: »
    Here's a link to the run I did last sunday
    http://connect.garmin.com/activity/152794844

    The Howth loop was part of a longer run but you can shorten it by starting at Sutton Cross.
    We ran further along the coast and up St Fintan's rd. The hill up st Fintan's rd is shorter but much steeper than anything in Connemara. If you turned off the coast earlier and ran straight up carrickbrack rd you'd have a longer, shallower hill similar to those in Connemara.

    Hi, I did the loop starting and finishing at Sutton Dart station.

    It was 12km exactly. Only did it once but hope to do 18 km (a further 3km up Carrickbarrick and back to Sutton X) at weekend. I'm only doin half marathon so no point killing myself.

    (I really need to start thinking in miles over km, bad habit I got into)

    Thanks a million again for that garmin link. Got me all psyched up about those hills now. Wish I found it a month ago!


  • #19
    menoscemo
    Closed Accounts Posts: 13,915 ✭✭✭✭menoscemo


    ebixa82 wrote: »
    Hi, I did the loop starting and finishing at Sutton Dart station.

    It was 12km exactly. Only did it once but hope to do 18 km (a further 3km up Carrickbarrick and back to Sutton X) at weekend. I'm only doin half marathon so no point killing myself.

    (I really need to start thinking in miles over km, bad habit I got into)

    Thanks a million again for that garmin link. Got me all psyched up about those hills now. Wish I found it a month ago!

    Well done, that was quick!! How did you find the hills?


  • #20
    ebixa82
    Banned (with Prison Access) Posts: 1,289 ✭✭✭ebixa82


    menoscemo wrote: »
    Well done, that was quick!! How did you find the hills?

    The hills were not as bad as I'd thought.The 2-3km run down into Howth village were pretty enjoyable although I'm sure there won't be such a sustained continuous descent on the day.

    But the real test will be the hills again on the 2nd lap round at weekend. That's gonna be interesting!

    Thanks again


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