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Walking when others do is often sensible. I have walked past people who were still running, using much less effort/energy. Depends what result you want - a good time/place, or running the whole way, or at least as much as possible. I usually go for the former, though occasionally in shortish trail type fell races I will try to run the whole way, and every now and then I succeed.
You use different muscle groups as well when walking - my back gives me some jiff and I sometimes have to walk uphill just to make it - when I run it hurts, when I walk it eases and disappears.
Having just got in from the waiting list, I'll just be trying to get around, hopefully without cramping so 5 hours will do with a sub 4:30 then for next year.
STOP PRESS!
I got out for 17m, that's a training dist PB!
Ok so it took me 3h, mainly 'cos i just kept going along footpaths i didn't know and having to loop back again, but still...
I reckon a few more of those (maybe push up to 19m) combined with my regular 10m hill sessions should see me right, or at least a bit closer to 4h than 4h30m.
Hoping for bit worse weather than last year; everyone else likes the sun to be out but i hate it on a race. I much prefer cold rain and wind, it slows everyone else down and means i don't need to drink as much.
Of course it can stop when i've finished and am wanting a beer on the field!
Having run the route innumerable times, I’ve sort of got my own strategy for hitting a 4:20 finish in the race and, no matter where I am on the route nowadays, I can reliably compute my likely best hope for a finish time based on this (and I use the word extremely loosely) “strategy”.
Pen Y Ghent trig – 3.75 miles in 40 minutes (a running speed of 5.5 mph)
Ribblehead Viaduct – 7.5 miles in 60 minutes (7.5 mph)
Whernside trig – 2.5 miles in 45 minutes (3.3 mph!!)
Hill Inn – 2.6 miles in 25 minutes (6.25 mph)
Ingleborough trig – 2.3 miles in 45 minutes (3 and a smidge mph!!!)
Horton – 4.7 miles in 45 minutes (6.25 mph)
So that’s 2:10 hours spent on the ups and 2:10 hours spent on the downs. By way of comparison I guess a top 30 finisher might want to do 1:30 for the ups and 1:40 for the downs. I still hope one day to get much closer to a 4 hour completion (my best time ever running solo is 4:15) but unfortunately shaving time off the front always seems to bite my bum on the way back :)
By the way I’ve only included the running speed figures to show the cumulative impact of the climbs; I may be a geek in many, many ways but I’m sure as heck not into giving myself different running speed targets for each flipping split!
[QUOTE=Stolly;394660]
Pen Y Ghent trig – 3.75 miles in 40 minutes (a running speed of 5.5 mph)
Ribblehead Viaduct – 7.5 miles in 60 minutes (7.5 mph)
Whernside trig – 2.5 miles in 45 minutes (3.3 mph!!)
Hill Inn – 2.6 miles in 25 minutes (6.25 mph)
Ingleborough trig – 2.3 miles in 45 minutes (3 and a smidge mph!!!)
Horton – 4.7 miles in 45 minutes (6.25 mph)
Interesting Stolly - I did the race first in 2008 when I'd prepped fairly well and was at my fittest, although still under prepared for the PPP.
I was proportionately on the money to Ribblehead (1:46:42) but then perhaps tried to push a little too much up Whernside.
Not by much perhaps, but a minute - 2 minutes slower up Whernside may well have meant I'd have come down 5 minutes quicker.
I'm not as fit this year, so I'll be looking to get to Ribblehead in around 1:50 or just over, but the order of the day will be steady up Whernside and hopefully I'l be able to get off the top in one piece.
My plan is to try not to disintegrate on the file run off Ingleb**ger after putting in so much sterling work before hand. 4.11 last year and want to break the hallowed 4 hour barrier that I keep dreaming about.
Incidentally, I may be looking to scrounge a lift from anyone who lives in the Oldham/Manc area as post race I need to be in Shaw for the evening so that 'er Outdoors can do Howich Tri the next day. I'll be able to get a lift to the race from deepest darkest South Yorks so just looking for a kind soul to give me a lift post event across the border.
P.S. I am not a Yorkshireman if that is a determining factor!!
Anyone any ideas where you should be and when if your aiming for around 3 hours 40 ish ?
No idea personally :oQuote:
Originally Posted by andygib1982
Suggest look at results from past years and check splits (results have splits for all check points) and look for someone who finished around your target time, bearing in mind you don't want someone who set off at a hundred miles an hour and blew up horribly
Have a look at http://www.threepeaksrace.org.uk/FullSplitResults09.pdf and Brian Fogarty in 55th place.Quote:
Originally Posted by andygib1982
Brian was on his first ever PPP, in fact his first race over HM distance - he was a 35 minute 10K road runner who fancied something different and did exceptionally well.
His splits would probably be good targets as he set off steady and worked his way through.
This gives a number of splits for different target times (from the 3PR website)Quote:
Originally Posted by andygib1982