Training in the City

So what would you suggest for training? I am in a flat part of Ohio, in the city. Do I want to find a hilly place to run? Or one with no asphalt or concrete?

Any tall building where you can run stairs???

IMO, you need to work in 1 day of hill/strength work. Easiest way is on the treadmill (I know how boring that is or tough when the weather turns nice) but if you can - work up to 3 or 4 miles at a 6% ish grade.

Otherwise, if you can find a decent hill: 400 - 600 yards at 4 - 6 % grade and do hill sprints .

Flats are OK for the endurance but to do well you should get in some strength work.

Also, don't worry about the asphalt - virtually all of the race is on the roadway.

Merry Christmas..............

RBS

Edited Mon Dec 24th 2007 1:07 am by runbikeski