Next weekend I'm running a somewhat hilly 5K. Here's the course map (with elevation at bottom):
file:///home/chronos/u-3cff8521715d98112b1e42da15d8a92b41902773/MyFiles/Downloads/percysutton19_run_map_080519.pdf
Not being an expert on optimizing hilly race performance, I'm trying to get a grasp of the pacing strategy I should employ.
It seems to be a steady incline for the first mile, though not dramatic. It's maybe 2.5-3% grade on average, and gains about 100 ft. Then returns slightly downhill 3/4 of a mile, followed by a very steep hill (12-15% grade). The brunt of the hill lasts about 1/10 of a mile, and then continues another .15 miles at lower grades (4-8%, sometimes leveling out). Afterwards, it's steady downhill for .4, followed by very steep downhill for .15 miles. The final half mile is pretty flat.
As a bit of background, I ran 6x800 (2:55 average) with 300m recovery (2:07 average), followed by 4x200 (37.5 average) w/ 200 jog. Last week I also did a 4x1 threshold workout at 6:27 average (1/4 mile recoveries). I felt pretty good after each: tired, but could have managed one more rep. Thus, I figure low 19 is probably reasonable.
So I'm wondering if it makes sense to do the first mile 6:15ish, and pick it up downhill? I'll know how to finish once I get up the very steep hill at the 1.7 mile mark, but am not sure how much effort to put for uphill portion. How does this all sound?