Running Hill Profiles
The Silverman Iron distance triathlon has a great website with a lot of detailed information about the race. For me, the most important thing right now is getting comfortable with the profile (hills) of the running course. I found a profile chart, and have used a rather crude method of “estimating” the grades I will be faced with on this run.
The good news is that I do have some hills near my house that may be good simulations oft this course. And in fact, there may be a very similar hill plus relatively flat 4 mile loop that would be very similar in profile to the grades of D, E, F.
Here are some candidates:
- My house down to BG trail - .5 miles - 150 ft
- Wallingford Ave from 34th st to 45th - .9 miles - 190 ft
- Stone Way from 34th st to Green lake - 1 mile - 200 ft - then .6 miles flat to down
- Fremont Ave from Nickerson to the Zoo - 1.3 miles - 310 ft
- Around Greenlake - 3 miles - flat with some hills.
So, one idea would be to use the Stone Way from 34th to Greenlake, then around Greenlake, then back down to 34th street, as a simulation for D,E,F. The problem with this is just that the distance for D and F is actually longer, so these local grades are actually harder. Now that might seem like a good thing… as it means I’m working harder to go up these hills as they are steeper. But I wonder… is it harder to run up a steeper shorter hill, or an equally steep just not as steep hill that is 50% longer. So, I will keep on the lookout for a longer (not quite as steep) hill.
One possible course would be…
- A - My house down to BG trail…
- B - Then up Wallingford to 45th
- C - back down to 34th then to Stone Way
- D - Stone Way, 34th to Green Lake
- E - Around Green Lake
- F - Back down to 34th & Stone
- G - 34th & Stone to 34th & Wallingford then up to40th.
- H - 40th & Wallingford to my house.
- – REPEAT — (Since the Ironman course actually does this twice.)
The distances aren’t exactly the same… the course comes to 10.5 miles. But the profiles are pretty close, with this Seattle course maybe being a little harder. Certainly this would be one heck of a workout… and it’s actually on relatively safe streets with good sidewalks and or dirt trails (around the lake).
Here’s a profile for this potential 10.5 mile hill course.
Well I am due to run a long run this week… Dare I attempt this as the first 10 miles, and then do a 4 mile out and back tacked onto the end?
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1 Comment: :
Running Hill Profiles
September 15th, 2008 2:18 pm
User links about "simulation" on iLinkShare says:
[...] simulation | user-saved public links | iLinkShare 3 votesRunning Hill Profiles>> saved by Mauriciocuevas 2 days ago2 votesSimulation: The Colony Scenarios Phase 1>> saved by reelman64 9 days ago3 votesxaitment and Coreplay Begin Development on “Swarm - First Contact”>> saved by rileyhooker 25 days ago4 votesNews: Future Mapping for Modeling and Simulation>> saved by Sunrose111 26 days ago [...]