Ran a 4 miler this morning in Central Park. Splits w elevation details below:
Mile 1: 6:32 (net elevation gain 62 ft)
Mile 2: 6:17 (net elevation loss -43 ft)
Mile 3: 6:31 (net elevation gain 15 ft lots of hills)
Mile 4: 5:58 (net elevation loss -29 ft)
I felt awful on the uphills and super fast on the downhills. I obviously left too much in the tank on mile 3 based on my last mile.
Any tips?
nyet.
Throw some hills into your training. During the summer I do a hard 10 minute run up a 5-10% hill once a week and that helps a ton. Hill repeats do the same thing.
Hill reps,sand dunes like Herb Elliot use to do, hilly fartlek runs (where you aggressively attack the hills), hill sprints, long runs over rolling hills, and do your easy mileage over hills.
Run more. Repeats on harlem and cat hill...
You're not the guy from top chef, are you?
If the 4-miler was the Japan run, your splits look fine to me.
Mile 3 has three pretty tough hills, and a net elevation gain of 60 feet. Mile 4 is a 70 feet downhill. A difference of 30-40 seconds between mile 3 and mile 4 is about average.
If anything, you might have gone too hard up the hills.
Unless you're racing for the podium, aim for even effort, which for most people means go slower than you think you should uphill and as fast as you possibly can downhill.
62 ft? hill?
Mid D Guy wrote:
If the 4-miler was the Japan run, your splits look fine to me.
Mile 3 has three pretty tough hills, and a net elevation gain of 60 feet. Mile 4 is a 70 feet downhill. A difference of 30-40 seconds between mile 3 and mile 4 is about average.
As a matter of fact it was! 30-40 sec seems massive. I was looking at other people's splits and the difference in splits was more like 10-15s bw mile 3 & 4. That's comforting to hear though, thanks.
themexijew wrote:
Mid D Guy wrote:
If the 4-miler was the Japan run, your splits look fine to me.
Mile 3 has three pretty tough hills, and a net elevation gain of 60 feet. Mile 4 is a 70 feet downhill. A difference of 30-40 seconds between mile 3 and mile 4 is about average.
As a matter of fact it was! 30-40 sec seems massive. I was looking at other people's splits and the difference in splits was more like 10-15s bw mile 3 & 4. That's comforting to hear though, thanks.
that's because most people run the uphills too fast, and to a lesser extent the downhills too slow. well, at least I noticed that in marathons. in a 4 miler, it might be different, you're anyways running harder.