Pacing a "Hilly" 5K for PR

atasic

Here is the course description:

Course is out and back: 

some maps show 174ft gain, 171 foot loss, net gain 3ft, sounds little but course looks ugly

first 1.55mi uphill, 2.4% grade, most likely tailwind 7-10mph

second half of mile 2 is .25 down 2.5% than .25 up 2.5% into the 7-10mph headwind

third mile to the finish all downhill -2.4%

I have been training consistently and showing numbers for VDOT 54, about 18:40 flat 5k time, avg pace 6:00min/mi.

Experts, how would you pace this race, describe the feel and numbers please. I seems to be a slave to numbers and I am having a feeling that will hunt me here.

Thanks

Brian Quarton [OLD]

From the gun find your 5K pace and just go with the flow. You will have to slow on uphills and pick it up on the downs. Be ready for the rough patch right after the turnaround. Headwinds and hills at this point can really zap you. But try to stay focused, because you have to have something left to bring it home that last mile.

MattAaronson

In a short road race I find it very difficult to be a slave to the numbers...and I am a guy who WANTS to be a slave to the numbers. On a hilly or technical course I would expect this to be even more true. I find it easier to use RPE in those races to make sure I am not starting too fast (which I tend to do anyway), and then try to chase people down or not get passed as the whip to make me go faster in the second half.

ghernand

Aleksander:

Run the 5k as you would bike it.  when you bike, you shift on the hills, right?  well, do the same with the run.

Run your 5km pace until the hill is steep enough for you to notice that you cannot run normally.  at this point, shorten your stride and your cadence should switch to higher rpms, than when on flats.  'spin' up the climb with a good and controlled rhytmn and then accelerate as you crest the top and then let gravity take you down.  Once on the flat, resume your normal pace technique.  repeat as needed at each hill and descent.

foot strike position when climbing should be just like if you were running up stairs.  no heel at all and maybe not even midfoot, if it gets steep enough. You might just be up on the ball of your foot. 

Do your best to do this and you'll run a good race towards a hilly 5k PR time.  however, you'll never go as fast as you would if it was flat, so don't try to do that or you'll blow up!

Hope this helps.

GH

atasic

Thank you guys. All great. I ws shooting for a flat 18:40, not gonna happen on this course. Matt, I am a slave to numbers, but this time, I will do it as you suggested, using garmin as a restraining device in the first half mile-mile. Than I am aplying Gilberto's recommendation. I just need to bring myslef to the end of mile 2, I will than lay the hammer.Goes downhill from there. Much like Branson 70.3 where I raced for placing and used computers as a restraining device early, I will race for a placement and run from runner to runner or maybe be passed by runner or two at a time. Will see. Anyway it will not be a race against the time.