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My group is 2.5 weeks away from Steamtown and we're contemplating this weekend's workout. We have 13 miles, with 10 @ MP on schedule. Since Steamtown touts a downhill start, and 950' of net elevation loss, I'm pondering an alternate workout for this weekend. We do a monthly long run on hilly country roads, so i do not believe that downhill running is a glaring weakness. Yet we have not run a significant long stretch on downhill.<br><br>
We have a local road with a 475' loss in 2.75 miles. <a href="http://www.gmap-pedometer.com/?r=1330430" target="_blank">Click here for g-map.</a><br><br><a href="http://www.steamtownmarathon.com/course_info_main.php" target="_blank">Steamtown course info here.</a><br><br>
The idea is to run this downhill, then drive back up, run again. After that continue on the 13 miler and add a few at MP.<br><br>
Any cautionary tips or ideas for us? Is this a good or bad idea with 2 weeks before race?
 

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If you have run hilly courses with lots of downhills then you may not wish to risk damage by adding in something like this at a late point in training. I vote for a more conservative approach.<br><br>
PS - I run hills all the time. My primary course has a downhill at the start with about 250 feet of drop over about 3000 ft. Since it's at the start of virtually every run, I take it pretty easy.
 

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i think it is a good plan. plan on everyone being VERY sore the next day. I have done workouts like that where i power hike up a big hill (a little over a mile) then run hard down and repeat. I do a warm up and cool down on either end of the repeats. I am usually quite sore. Have not done that workout in a while though.
 
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