I will be running Boston for the first time in April, any good workout ideas to handle the quad tearing downhills of the course. looking to go sub 2:45
I will be running Boston for the first time in April, any good workout ideas to handle the quad tearing downhills of the course. looking to go sub 2:45
Maybe starting with your 2nd or 3rd long run, try to map out a course that works on developing exactly the skill you need - -being able to go up and then down a lond set of hills after your legs are tired.
Meaning, after covering 15 miles or more, has a long uphill or series of them, followed by a long downhill, with at least a mile of flat running at the end.
This is tough on the legs, so don't do it until you have pretty decent strength built up. And don't do it at all if you are susceptible to stress fractures.
good advice.
you have to be ready to run well down hill late in the race. it is entirely possible not to know what kind of day you're having until you come off the last hill at 21.5
if you can get lucky and do any of the downhill running off road, it will save some joing pounding
that would be "joint" pounding...don't know what a "joing" is other than a silly typo
Although these posts are technically correct, I would encourage a more conservative approach for fear of injury downhill training risks. If you do adequate mileage,including long runs, mixed with some speed work you should be ok. Most quad problems result from unfamiliarity with the course, too fast a first half then the stretch down to the turn onto Comm Ave. The downhill at BC (21.5) can be brutal if you run dumb, but if you have overall good fitness you should be ok. Keep in mind the drop in elevation is often not noticeable so your splits matter. If they are too fast, you may be asking for trouble. Lastly, any advise is down the toilet if the fickle April weather doesn't cooperate as that can dictate your day more than the hills.
I think the key to Boston is fast turnover on the downhills. I would practice that.
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