Hey let's run,
Coach here taking his team to the Manhattan invite for the first time at @VCP, what is the 4k course like? (Major hills, downhills, finish, etc.). The site does not provide much info !
Thanks !
Hey let's run,
Coach here taking his team to the Manhattan invite for the first time at @VCP, what is the 4k course like? (Major hills, downhills, finish, etc.). The site does not provide much info !
Thanks !
Though I haven't been there in years, have to assume it still is this
Run roughly 1/4 mile on a flat grass to a very narrow wooded path - 2-3 wide at most. Going up hills in the wooded path for a while. Cross over a foot bridge and run through rolling hills loop in the woods. Once come back across bridge, go down a steep short hill and then about a 1/2 mile or so of flat run to the finish.
this is the 5k course - the 4k course starts...1k in. Then this is accurate.
Racing tips:
1) the course narrows after just 400 meters - you can get nastily trapped.
2) from around .7k to 3k the hills are mighty things - they'll take you behind the woodshed.
3. The last k is flat and fast and you can see the finish - it's a great running challenge to attack the hills but leave enough for a flying fast last k. Actually more like 1.5k.
for what it's worth - I hate the place. Everthing I hate about racing is there - you have to go out fast. The hills are steep. The downhills hurt like the dickens - all slam slam damn. The last k takes bloody forever.
actually that strava elevation map is fouled up - the course isn't flat at all like that.
here's a better elevation map. Again, this is the 5k course - you start 1k in.
http://www.mapmyrun.com/us/yonkers-ny/fred-lebow-xc-5k-van-cortland-park-route-930733
Not sure exactly what course the Manhattan Invitational uses, but
http://tinypic.com/view.php?pic=se4m76&s=7#.VhawbexVhHw
is a map of one of the classic 4k / 2.5M courses that has been used at VCP over the years.
Whatever the exact layout is this year, the race will start out on the flat "Parade Ground", go onto the cow path, which has a few minor bumps but no real hills until you get to "Freshman Hill", a short steep hill leading to the bridge over the highway.
When you cross the bridge, you're in the "back hills", which feature a succession of short, steep uphills and downhills. The high point of the back hills is roughly at the point on the map where you see the directional arrow [pointing north, I believe.]
The finish will be back on the flats. This map shows a finish near the entrance to the cow path, but I believe the Manhattan Invite course is laid out a little differently so that the finish is by the seating area near the Tortoise and Hare statue.