How much hill training would be advised for new york marathon by past finishers? thanks
How much hill training would be advised for new york marathon by past finishers? thanks
reg wrote:
How much hill training would be advised for new york marathon by past finishers? thanks
The course has very few flat sections, and several significant hills (the first mile is straight up). Training on routes which roll and include one or two good hills would be advisable.
David Monti
Professional Athletes Coordinator
ING NYC Marathon
The biggest elevation changes come in the first mile on the Verrazano Bridge, and in Mile 16 on the 59th St Bridge. Later in the race, the course rolls from about mile 23 to the finish, including a steady gradual climb as you head south on 5th Avenue before entering Central park and a pretty decent downhill just after mile 24 in the park. I found the hills the last 4-5miles really pounded my quads, and have tried to prepare for that this year by adding some rolling hills (all 200m-400m in length) into the last 3-4 miles of my long runs.
Is it possible to run a pr on this course???
Possible? yes Probable? no
How would this course compare with Boston?. ( As far as the pounding the Quads get?).
hi guys
as a 5 time ny marathon finisher, no matter how many times you do it, the 59th street bridge is still the killer. verazzano is at the very start so you don\'t notice the incline in the rush to get far enough out in front of the other 30,000 runners and your legs are still fresh. the 59th street bridge through mile 16 is a very steep uphill, and the footing always seemed a little moist and uncertain on the down. I think they put down a carpet now because the slippery wet metal grating was just too dangerous. They got rid of the annoying 102nd street hill that you had to climb to enter central park with 3.5 miles left which used to be bad - now you enter at a flat portion on 90th street which is great.
So, my recommendation: run back and forth on the 59th street bridge many, many times. get to know it. you will be much better for it.
while you are at it, take the subway down to the bottom of 4th avenue in brooklyn and run the last 24 miles of the course as training. bring some cash to buy a gatorade or water at one of the many bodegas along the route. oh and if you walk into a bodega with neither water nor gatorade, you\'re going to see a confused shopkeeper who is expecting to sell you marijuana to take home in your jogging shorts. :)
Not as much of a pounding as Boston but it seems to run "slower" than Boston. (Sample size = 11 ING NYCMs, 6 BAA Bostons).
The ING NYCM elite athlete coordinator -- what's that guy's name again? -- generally instructs the pacemakers to throttle back the pace 10-15 seconds for the first mile because of that hill on the Verrezano Bridge.
The 59th St bridge hill -- abt a 600-800 meter long uphill in the 16th mile -- is also very tough -- but many have cooked their legs running DOWN the other side, much like at Boston, where the sharp downhill at Boston just before the 17 mi mark/Newton hills does in lots of runners.
I've plotted the elevations of both. While I haven't done Boston, it seems to me the quad pounding is the effect of an extreme uphill section which lasts several miles followed by an extreme downhill which also lasts several miles.
NYC (which I have done) has that sharp uphill/downhill at mile 15/16 (up and down in a couple of miles). The rest of the course is rolling up and down. I think this contrast doesn't pound the quads, but it does kill the legs overall.
I ran NYC with limited training, and paid for it dearly. My whole body seemingly cramped up all at once (calf, hamstring, glutes, lower back, upper back, groin) right at mile 18. I dragged a practically dead body into a medical tent at mile 21 intending to drop-out. They performed miracle work instead and I finished the marathon although I finished only 15 minutes ahead of P. Diddy. This from someone who wants to run sub 2:40 by the end of the year.
By the way, isn't the elite coordinator, the second poster on this thread, David Monti?
thanks guys
Thanks also from Me.
Snatch.
At one time nyrrc.org had posted mile splits for Ikanga's (at the time) record 2:08:01 (a phenomonal effort on an extremely difficult course.)
As I recall, his first mile (up the bridge) was 5:30 and the next 4:50. His race was full of such contrasting splits.
Any entrant would do well to get a hold of past splits to see how is best done.
I felt that I paced myself well for a 5:40 average. Couldn't even see the guys I started with while going out 23 seconds over my eventual pace in 6:03. 12-20 felt real easy though. I hope this helps/
1 6:03
2
3 11:05
4
5 11:10
6 5:29
7 5:31
8
9
10 17:01
11 5:53
12 5:40
13 1:14:12 through half
14 11:09
15 5:42
16 6:03
17 5:30
18 5:32
19 5:34
20 5:46
21 5:41
22 5:42
23 5:55
24 5:46
25 5:30
26.2 6:53
TOTAL 2:28:44
texast wrote:
Is it possible to run a pr on this course???
The following elite athletes set PB's at last year's ING New York City Marathon:
Meb Keflezighi, 2:09:53
Ryan Shay, 2:14:08
Lyubov Denisova, 2:25:18
The course is better suited to the strong than to those who are merely swift. Good cross country runners have often done well, so have patient runners who have come from behind.
David Monti
Professional Athletes Coordinator
ING NYC Marathon
Technically, you have run only 2 ING NYC Marathons. The other 9 were not sponsored by ING.
You should do hill training no matter what race you run. Hell, I'm running Chicago and doing hill training. What hill? Any heeeeeeeeeel!
Alan
I have had a look at the past results and not many runners at all have negative split this race, including the elite winners. Sounds quite a tough course to me.
Noice splits.