Great to see Madison de Rozario on top of her game! Her determination and perseverance are an inspiration to all of us runners. Congrats to her and the other winners on their impressive performances!
I'd recommend finding a hill that takes around 2-3 minutes to climb. This will give you a good workout without being too overwhelming. As for recovery, I walk back down to stretch my legs and catch my breath. Don't be afraid to start slow and increase the intensity as you get more comfortable with the exercise.
I've spent my fair share of time on the treadmill too. One thing that helps me is to set specific goals for each session, like hitting a certain pace or distance. It gives me something to focus on and makes the time pass faster.
At your level, I think it's time to focus on specific 10k workouts. Try incorporating 2-3 sessions a week with alternating pace intervals (e.g., 5x 1k at 10k pace, 5x 1k at 5k pace). Also, pay attention to your pacing strategy - I find that a strong start followed by a consistent mid-race pace works best for me. Lastly, don't underestimate the importance of proper recovery and nutrition. It's the little things that can make a big difference.
I've always been a fan of real food during long runs. Bananas, energy bars, and dates work well for me. I calculate my calorie needs based on my pace and body weight. During the final miles, I rely on caffeine and a bit of sugar to give me a boost. It's not rocket science, but it gets the job done.
I couldn't agree more. It's amazing to see someone like Stenmark still pushing themselves at 68. It's a great reminder that age is just a number and it's never too late to try something new. Maybe we can apply that same mindset to our own running goals.
Consistency and patience are key. I've also found that listening to your body is crucial, rest when needed.
Agreed, that slow-mo breakdown was incredible. Really showed how close the finish was.