Whatever your running ability, it can be said that “the race can be won on the downhill.” I’ve witnessed this on both the elite level as well as heard horror stories from ill prepared mid-packers who have trashed their legs in races with either a considerable amount of elevation change or on predominantly downhill courses like WS100 to name one.
Becoming adept, agile & smooth over such terrain is a gift for some and an acquired skill for many. When looking ahead to an early season trail or mountain race we always take the late winter-early spring micro-cycle to begin building “hill base”on the long runs. We do this by systematically increasing the quantity of prolonged hill climbs, especially in the last 50% of the total duration of the run. After a few weeks of running this pattern we periodically choose a running course comprised of both roads and trails with approximately 30-40% steep up-hill followed by descent equal to 60-70% of the hilly segment. We do this on a variety of routes up in the foothills west of Boulder which I refer to here as the “mid-altitude zone.” By mastering our downhill form on these long descents over relatively smooth surfaces, we see vast improvements in trail readiness going into mid-spring i.e. more combined leg-toughness & leg-speed.
This foundation of skillful terrain technique, leg speed & muscle resiliency pays dividends later in the spring when the time comes to move to higher altitude and the more technical trails. Whats more, we mid-packers can do it and do it well, having taken the time to build our hill base in a progression of challenging, continuous hilly runs over varied surfaces.
Here are a a few local Boulder/mid-altitude running routes that are great pre-season “leg tougheners” that also promote leg-speed for the downhill:
From Ebin G Fine Park:
1. Red Rocks – Sinitis Valley – North Cedar Brook – Old Kiln Trail returning to EGF via Foothills Trail & 3rd St Alley (option to include Old Stage Rd.)
2. Overlook Trail to the top of Flagstaff – Ute Trail to the Flagstaff Rd. – Descending via the “Fire-Road” on the western slope of Flagstaff to the Red Lion/ Boulder Canyon – back to EGF
3. Same course… but from the Flagstaff Rd. cross to Gregory Canyon Trail to Ranger Trail up to West Ridge Trail – pop out on the road momentarily down to Long Canyon Trail – down to top of Gregory Canyon – back out the the road & then down the Fire Rd. etc.
4. Up Sunshine Canyon to Poor Man Rd – down to 4-mile Canyon to Boulder Canyon down to EGF & wherever (speed & smoothness on the roads converts to trails… guaranteed)
5. Up Boulder Canyon to 4-Mile Canyon up to Logan Mill Rd. (great climb… options from the top of Logan Mill are many, including bush whacking to the Betasso Wildlife Preserve with it’s conjunctive trail system leading back to The Canyon to EFG.
With any course you create, give the logistics and elevation profile some pre-thought when laying out the route, then go with your own spontaneous flow of exploration & experimentation. One indicator of the merits of the course is the quality of your closing speed. If you end up feeling really good and are gaining confidence in the last hour of your run, the course may be a keeper! Even then however, be sure to vary your routes week to week, if only to allow for recovery from the more extreme hills and to provide a better overall training stimulus. Thinks about developing a rotation of hard-easy-moderate courses with the requisite qualities described above.
Then the “mid-high” altitude, classic running routes such as Magnolia Rd. & The Switzerland Trail will await you!
You can do this workout over the entire course or break it down into sections leaving out the streets with the most traffic. After a thorough warm-up and by orienting to the mile marks along the course itself you will be running a continuous set of 6 half mile intervals paced in a progression, beginning at 15 seconds above your 5K pace (5KP) and “stepping down” to 15 seconds below 5KP. You can approximate the pace by running for estimated time, using a GPS device or even landmarks along the course.
At age 55, Art Ives is an accomplished master’s runner in his own right who has successfully coached or competed at every running distance from 100 meters to 100 miles. The way he works with clients is comprehensive and creates lasting positive changes in their biomechanics, physical capability and mental attitude. His approach to running combined with his love for under taking great physical challenges helps you take a giant step toward achieving the results you really want and connects you with other people who share a love for both nature and sport.
