AdpRo wrote: » Hi Demfad, I have a couple of questions on the Warriors run if you don't mind. How does it compare to some of the IMRA Leinster league races, any ones that are similar in terms of the climbing involved? I'm a 150% - 160% finisher normally so I know I will probably struggle in this! My normal training run is from Kilmashouge to Fairy Castle (taking in the final climb from the WW twice), I presume the climbing is harder in the Warriors run? Thanks.
demfad wrote: » Hi Ardbo. No problem.Course: There is 2km of offroad climbing in WR. First Km has a few steep sections. One in particular has a gradient of around 30%. So there is a fair bit of hiking. The second km is a lot more runnable with a horrible little climb (hiked) that leaves you with a 300m run to the summit cairn. Off-road climb will take you about 22-4 mins. off-road Descent will take you about 7-8. In the race profile you'll see that there is a road climb that leaves to the offroad. and a road descent after the offroad. So for yourself the sections might pan out like this: Undulating road: 16-18 mins. Climb starts: 28-30 mins (tarmac 6, offroad 23) Descent starts 8-9 mins (offroad 7, tarmac 2) Road back to Strandhill: 30-35 That's just a rough guide to help with a training run. The difference is the road. So in the WR unlike LL you will have 22 mins of tough undulating road running in the legs before starting the offroad climb. And also there isTraining run suggestion: I'm hoping to do a training run based on the hellfire steep climb this Thursday: Marlay Park across to military road via mount venus road at a pace to make you tired (careful with traffic) . Up up and up to Hellfire club. Youll have to hike the steep path up but thats what is needed. Descent down and through Masseys (practice recovering while descending). Then a few intervals on the road. e.g 2-3 mins on, 1 min off (repeat). This last bit is almost like a triathlon brick. Teaching you to get back to road running with the mountain in your legs. Better to do this once before the day. Id be aiming to run in total about 75% of race time. Overall youre training has given you a great platform for the race. But one run as above where its very steep and youre getting all the elements in will really help.Race pacing: First km is half flat followed by 500 metres of climbing. It is hugely important to not be tempted to burn up this climb. Aim to be fresh at the top. Very controlled first km. Nice fast section next where youll naturally start to pass runners (having paced the first hill correectly). Then a downhill back to sea level. My advice would be to slighly work the downhills and slightly hold back on the uphills. Just ride the undulations so to speak. The race is a test of strenght primarily. You'll need it for later. When you start the main climb start at an effort you can sustain. Once it goes off road youll have 5 mins of work before it gets narrow. Pass pass pass here. Otherwise youll get frustrated stuck begind slower runenrs. Recover if youre slowed and then you can push on when it opens up. Take recovery where ever you can. Its intense but youll be used to it. You know the craic, keep moving forward. First half of the descent is steep second half is on roacky path, not so steep. You'll do well there. Fast but controlled bearing in mind the 6-7k of road left after. Road back: It will get tough half way back. Again use thed escents to keep the effort even. When it gets tough, try and keep pushing. The sceneray changes with two km to go and it gets (relatively) easier before fatigue really sets in. Last km is the first in reverse. Steep descent, follwed by flat. Its a great finish with huge crowds. Fire away with any questions arising from this. Im hopefully planning to do the run i mentioned on Thursday evening. More than welcome to come along. Just PM. Edit: Search Strava activities for Warriors run for about 90 minute finishes:Heres oneOld results here Click a runner to see their splits (intermediate mats at off-road start and finish)
AdpRo wrote: » Thanks a million for that, absolutely super information. I might try that training run next weekend (thanks for the offer but won't be able to make Thursday). I actually thought there was more off road to it, I take it road runners rather than trails is the way to go?
PaulieYifter wrote: » Well done again T. Nice chatting with you on Sunday. Have to agree with the idea of the family and kids friendly races - there was a great atmosphere at the race. My 3 had a great day - they all got a medal and I didn't We rounded off the day with a couple of hours on the Hill of Tara. Best of luck with the Warriors Run.
Slogger Jogger wrote: » Nice work T. I'm in Cork for the week and managed to find a 10k race yesterday in Skibbereen which was just the ticket for me, 7 days out. 5th place in steady 3:50 min/k splits which is good for me. Easy running now for me this week. See you Saturday. If I get there early I might pop you a text.
dna_leri wrote: » What is a "shunt style LT session" ? Good luck on Saturday. I hope to be out there watching/supporting. Any predictions for the front of the field?
dna_leri wrote: » Thanks, I'll read the first bit in more detail later (after I run) and I already got the buffering bit from Magness. I agree with your analysis of ED & JoR - will be interesting to see which finishes first of that pair anyway. Both in super form. The 8-mile win was v.impressive but it's a race that usually favours experience. Did not know much about form of BMac (or other "Dubs"). Could be the most competitive WR in a few years - should be proper racing. Hope the weather does not spoil.
Ososlo wrote: » Just popping in to wish you all the best for tomorrow T!
demfad wrote: » So for yourself the sections might pan out like this: Undulating road: 16-18 mins. Climb starts: 28-30 mins (tarmac 6, offroad 23) Descent starts 8-9 mins (offroad 7, tarmac 2) Road back to Strandhill: 30-35 That's just a rough guide to help with a training run.
demfad wrote: » -Especially true if you're a masters runner. -From the second point it has been suggested that masters should have shorter training cycles they need to be more often in touch with different paces and intensities (use it or lose it).
Krusty_Clown wrote: » Good to see you back posting and running regularly. I'll have to go back and re-read some of the masters training literature at some stage, particularly in light of my own experiences over the last 2-3 years. But is this concept of shorter training cycles more of a conceptual one, rather than a physical concept? i.e. The training plan I'm following would be considered long (22-23 weeks), but is broken down into three distinct phases, with some level of overlap (base, pre-comp, and competition), each lasting about 8-9 weeks. So, are these phases in alignment with shorter training cycles, or is the 23 week plan considered a long one? Is there a distinction between a competitive masters athlete and an athlete who is chasing a PB (who just happens to be a master)? I guess the reason I'm asking is that I'm not certain I could put myself in a potential position to chase a marathon PB without undertaking a significant amount of specific training orientated towards my race goal (as I am doing now), rather than following a sequence of shorter training cycles aimed at different paces, culminating in an 8 week marathon-specific cycle. Maybe we'll get a chance to find out, but i can report that the wear and tear of a 22-23 week marathon plan on a master's body is pretty significant, so I can see how shorter cycles would be better for general well-being, if not necessarily for specific goal achievement.
Problem: Your pituitary gland releases less growth hormone as you age. One upshot of this is that you find yourself losing raceworthiness (anaerobic tolerance and speed) incredibly quickly following a competitive season, and that it’s a shocking battle to get that sharpness back.What you can do about it: Use multi-tier training. This utilizes small training pyramids which begin with slower, longer endurance work and which build through faster-paced training stages to a moderate-intensity, reduced "peak". Then the process is repeated, with each stage performed at a higher intensity (faster average pace) than before. Most young runners focus on six-month "macrocycles" in which they do long, slow to moderate distance for two or three months, tempo runs and long intervals for a month or two, then hone up with hard speedwork, time trials, and races. This general approach is preferred for those in their prime, but as a master, you need to shorten those macrocycles to weeks rather than months. That is, emphasize longer endurance training for about three weeks, ease yourself into faster tempo runs and stamina-oriented intervals for a few weeks, then introduce the harder anaerobic intervals, sharp speedwork, and time trials for three or four more weeks. This general cycle can be repeated several times per year, with more time or more intensity devoted to the anaerobic phase during the times you wish to approach peak racing shape. In a non-competitive season, you should still use the fast anaerobic training stage, but the intensity should be made deliberately lower, as though you were just "going through the motions". More time and emphasis in the off-season can be devoted instead to relaxed tempo running and endurance-directed intervals with short rest periods. [Note: the multi-tier approach is not as effective for young runners as is periodization. Young athletes (particularly preteens and teens) cannot tolerate (and do not need) a profusion of stressful anaerobic training. Too much killer track work will burn youngsters out quickly and may harm their future running careers
Problem: Tissue repair capacity is lower. This is also mostly a result of lower androgen levels.What you can do about it: Since your ability to repair tissue is lower than it was in your 20s, your mileage levels will probably also be lower as a master. This is particularly true if you were a serious runner earlier in life and piled up 100 or more miles per week. It’s very tough to do that much past age 40 and stay uninjured! The more volume you can tolerate, the better you will run (and the less you will have to rely on multi-tier training), but chances are you’ll break down trying to train like a 20-year-old.
Problem: Blood vessels begin losing elasticity and capillary density tends to decrease. You fatigue more quickly because the blood supply to your working muscles simply isn’t as high as it once was.What you can do about it: Run at a "sub-threshold" pace 1-3 times weekly during an "endurance training" stage and occasionally during the faster training phases.
Problem: The ability for motor neurons to contract muscle fibers is compromised, meaning that you will never be as fast (sprint-wise) as you were in your teens and twenties.What you can do about it: From a nutritional perspective, eating one-third less than you did in your 20s will forestall the process of lowered DNA replication. Of course, this means that you must also keep your training volume somewhat in check (although running more does simulate eating less, so the more you run, the more you get to eat!). Obviously, eating healthy foods ensures you get the most from your food intake!
Problem: Maximum heart rate (HR) decreases with age. This is also mainly due to a drop in nervous system transmission.What you can do about it: During an anaerobic training period (and possibly during the end of a pre-anaerobic phase, as well), push your HR up near its maximum by running at "VO2max speed" one or two times per week.
Problem: Testosterone levels are lower (in men), resulting in fractionally lower hemoglobin and myoglobin levels, with a corresponding reduction in oxygen transport capability. Women will tend to slow down less later in life than will men, owing to the fact that their already low testosterone levels do not exhibit this sharp decrease.What you can do about it: Running hard, fast workouts regularly will keep your testosterone levels higher provided you don’t run hard more than three times per week.
In summary, masters need a wide variety of training procedures year-round in order to prevent injury, maintain a high max HR, keep hormone levels up, preserve capillary density, reduce boredom, and retain speed. The 40-and-up crowd appears to benefit most from an 8-12 week training cycle which features a 3-4 week stint of extremely hard training 2-3 times weekly (with particularly easy recovery days). Varying the running terrain is helpful, especially during a slower stage of training. Taking time off occasionally (or cross-training) can also be crucial to allow for optimal recovery. A healthy diet is essential as well in order to keep feeling young and to have a long, enjoyable running career.
dna_leri wrote: » Good to see you back posting demfad. Thought provoking as usual and apt for where I am at the moment - getting back to race fitness and seeing what speed I can rediscover. Will think about it some more during my long run today.
