Warriors Run 2014

Deleted User wrote: »

Thanks everyone

I've stopped panicking. Sure what's the worst that can happen

<.<



I did part of this last night. Ran from the harbour bar, up to the cross, then back down to the point where it's a pretty much a vertical drop, and back to the harbour bar. It was just under 7km in total, it took me nearly an hour though

The positives however are these (let's focus on those shall we!):

The incline up to the bottom of the "hill" was fine.
The climb up to the cross was manageable, albeit tough.
I recovered quickly once I got to the top and was happy to keep running after the climb.
I got back down the hill fairly comfortably.

It'll be graaaaaand. Sure as long as I get to the finish line before the straggler van gets me then I'll be satisfied

Thats great. On the race day youll be a lot more tired starting the climb and a lot lot more tired after it. With that in mind to progress that run, id extend the distance/effort before and after the Bray head climb so youre more fatigued before and after, particularly after. Really concentrate on technique going up and descending. A good technique when really tired will make life easier. If youre walking up with so much effort that technique suffers then ease back slighly to allow for it. Likewise descending should be relaxed/controlled. The fitness will come with tehse runs anyway. Doing them with good technique is a real 6 pointer as they say. These runs and youre long runs are youre most important now. Any other running should be very very easy.

Just put this race route together. Was up there a couple of times last week. There was a cow with calf close to the gate into the second field both times (Point B. in image) so I turned back on both occasions. Managed to get most of the race route in by following the fence from the tourist trail (just above new sleepers at point fence marked by a broken yellow line.)

Just to note. The first field is deceptively steep. Most will use a run/walk strategy for the mountain. Even if your legs are still able to run I would walk this field when it starts to get steep. Otherwise your strenght for the runnable sections later will be hampered and the overall climb time will be slower.

A way of looking at it is to pick sections which are not runnable beforehand and dont run them even if able. Ive marked the steepest sections with a curvy amber line to help. In reality on race day you may have to walk all the section from point B to E due to fatigue or congestion. Best to know this in advance.

If youre feeling good. Try and get ahead of mini groups on the runnable sections, so you can walk at your own pace and are not hampered. If youre not feeling great, hang in there!

Practising mountain walking this weekend will be invaluable. That is climbing up a steep climb with hands on knees. There will be walking up a mountain on race day so best to practice it before as part of a training run. You should incorporate some running on the road before and after the hill training part to best simulate race day conditions.
Make sure especially to do some road work after the hill. Believe me your legs and body will thanks you come race day for that adaption.

LaGlisse wrote: »

anyone know why they got rid of the King of the Mountain category? Not that id be in contention just thought it was a cool prize to give

I'm guessing its because (the years they ran it) the person who won the race also won the KoM category. The only year since they started having the timing Mats that this wasn't the case was the first year when Josphat Boit won, but Eoin Gahan won the KoM. Josphat has a PB of 28 mins for 10k and Eoin is savagely strong, so that was the anomaly there.

The lesson might be that how you do on the mountain is the most important determinant of how you do in the race. Another reminder to pace and be relatively frsh when you leave the tarmac!

Best of luck. Start like a tortoise to catch a few hares!