Tips for running Pikes Peak
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- Created on Friday, 18 June 2010 19:43
- Written by Nathan
The experts weigh in on what it takes to climb (and possibly descend) the mountain on race day.
Jim Freim, veteran Ascent runner, co-author of "Training for the Ascent and Marathon on Pikes Peak" with Matt Carpenter.
Killer workout: Show up for the Incline Club's Sunday runs. It's a great group of people of all abilities, so you're bound to find someone who is doing your pace.
Stick with training: Train with a group of friends. It's easy to skip when it's just you. When other people are meeting you, you're committed.
Peak advice: Ignore the mile splits runners in flatland races use to gauge their pace. Your pace will change dramatically throughout the race. Instead, use your breathing to measure effort. Try to keep it steady. Don't rev too high.
On race day: Ninety-nine percent of people go out too fast. You only have to do a 12-minute-per-mile pace to finish in the top 50. Start slow; people may pass you, but you'll pass them later.
Jack Daniels, head distance coach at the Center for High Altitude Training in Flagstaff, Ariz.
Killer workout: Once a week run a minute uphill, then rest a minute. Do this for 30 minutes. If you can do it on a trail, even better. The uneven surface will build different muscles and improve your balance.
Stick with training: Ease into your training slowly. A good rule of thumb is not to increase your running distance more than 10 percent per week. You should eventually try to work up to runs that last at least two hours, 30 minutes. It's better to train less and suffer a bit on race day than overtrain and hurt yourself so you're not able to compete.
Peak advice: If you can't run for long distances uphill, don't sweat it. Try building in regular rest intervals. For example, run three minutes and walk two. Try different ratios of running and walking in training to find what's right for you.
On race day: Take a small drink every few minutes to stay hydrated. It will increase your performance.
George Dallam, elite triathlete coach, professor of physiology at Colorado State University at Pueblo.
Killer workout: On the trail, practice running your goal pace or slightly faster for short periods of only a few minutes. This teaches your muscles to run faster without wearing you out.
Stick with training: Measure progress through a training log or GPS watch. If you can see improvements, you're more likely to keep working.
Peak advice: Get your body used to the altitude. Go up intermittently for three or four hours in the month leading up to the race. Do some light jogging on the trail so when you reach the top on race day your body isn't in shock.
On race day: Don't do anything in the race that you haven't perfected in training. Don't wear clothes or shoes you haven't worn on a long run. Don't eat anything you haven't eaten on a long run. This is no time for surprises.
Lisa Rainsberger, personal trainer, winner of the Boston Marathon and owner of the local coaching Web site traininggoals.com.
Killer workout: Spend as much time on the mountain as possible. Schedule weekly Barr Trail runs or Incline workouts for leg strength. The rest of the week work on overall fitness.
Stick with training: Create a detailed training plan and organize your day so that you are able to devote time to train. There are training schedules you can download, or you can hire a coach.
Peak advice: Set a goal race time. You can change it if you need to, but for starters all your training will be based on that goal. (A good place to set a goal time is skyrunner.com/peak.htm, which has average times and a pace calculator.)
On race day: Don't forget sunglasses and sunscreen.
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