On this, the 4th week of the Run Killarney race column, it’s time to talk through the specifics of the course and how to approach it.
The course is attractive to achieve a personal best (PB) as you start in Molls Gap and run downhill to the National Park. The potential pitfall is if you go out too quickly and burn out before the finish.
Go out slow, there is a slight incline at 1.5 miles and 3 miles, so if you feel yourself taking off, think of about this. Miles 3 to 4 offer the most spectacular views of any race I have ever been in, just enjoy your race then, forget your times and soak up the scenery.
The decline continues until close to mile 7, so you should be able to keep a decent pace without using too much energy. Just be cautious not to ‘pound’ the road too hard, you could end up hurting your joints.
From mile 7 the course closes a bit, there’s more tree cover, which can be useful if it’s a hot July day. Focus on keeping the pace you had set from early on to maintain momentum and confidence now that you’re on the flat.
The park is quite open with not much shelter. There are some ups and downs too so keep your pace until Muckross Abbey, then, if you still feel good, then is the time to stretch the legs.
The start of the 10K is really a very slight incline, but it will be good for managing your pace on the day. There are plenty of twists and turns early on, so although there will be a lot of runners, try and maintain a good racing line.
At the turn into the National Park, there is a serious decline; the temptation will be to push your pace there – don’t. Keep in mind the description above. There are some small sharp inclines, if you have gone full-tilt, they will take the pace out of your legs. Hold your speed until the last 1 or 2kms and you will have a great finish.
Tip of the Week!
Don’t try anything new on race day that you haven’t used in training. This applies to race gear, food, drinks, gels, etc.
Places are filling fast though so don’t miss out – sign up at www.runkillarney.com