RUNNING

There's Only One Hill ... But It's a Big One!

By Laura Clark

Photo by Brian Teague Whiteface race finisher Christine Clohessy from Glens Falls, enjoys the view at the top.

Spring holds the promise of new beginnings, new challenges to conquer. Inevitably, some of you will come down with a full-blown case of marathon fever, drawing up elaborate training plans, juggling family and work commitments, living on power bars and bananas. But what if you find yourself longing for the bragging rights, but unwilling to do all the work?

Then it's time to discover the sport of uphill racing, an equally addictive pursuit which involves far less time commitment, but which will still impress the heck out of your friends. Since the mere mention of Heartbreak Hill is enough to strike terror into even the most seasoned of marathoners, imagine their reaction when you casually mention that you intend to run 5 or more miles straight up!

If aiming toward the sky sounds like something you'd enjoy, you need to start training now. The first race in the Adirondack Mountain Challenge, the 13th Annual Prospect Mountain Road Race, in Lake George is scheduled for May 11. The other race in the series is the 25th Annual Whiteface Mountain Uphill Footrace in Wilmington on June 11. Of the two races, Prospect is the shorter, a mere 5.67 miles to the top – but who's counting?

While both utilize a paved access road, you will find the atmosphere more relaxed than at a typical road race. As in trail running, satisfaction comes from accepting the challenge of the mountain and proving yourself equal to the task, not from running a fixed minute per mile pace. In fact, you will find many trail runners at these events, even purists who brag that they never run on roads.

Nancy Hobbs, founder of the All American Trail Running Association (AATRA) and a council member of the World Mountain Running Association, speculates that this may be due to the trail running/mountain running crossover since AATRA represents both sports. She says, "In order for a run to be considered a 'mountain' run, it does NOT have to be on a trail, just have significant elevation gain such as the Mount Washington Hill Climb in New Hampshire." She explains that while this seems like an apparent contradiction, anything uphill fits right into a trail runner's training.

My private theory is that uphill races are sufficiently out of the mainstream to attract a trail runner's attention. That much said, if you are still worried about a "slow" pace, go to The Adirondack Runners Web site (www.adirondackrunners.com) and consult club member Brian Teague's painstakingly done elevation and pace charts for Prospect. You will see that normal flatlander expectations are ridiculous.

In fact, the only predictable part of the experience is that there is only one road and it goes up. It should come as no surprise that weather is one of the most changeable factors in this equation. Expect to get wet. Even if it is sunny down below, expect fog, rain, hail, snow and wind on the top. For early spring races, dress in layers and think wicking. If you wish to avoid lobster legs and stiff hamstrings, and especially if you plan on running down as well, consider a pair of pedal-pusher tights or at least bike shorts.

Photo by Brian Teague Prospect race organizers, Barbara Bartwitz and Dave Harrington, take on the challenge.

I often opt for a sleeveless shirt topped off by a lightweight, water-resistant windbreaker. You can tie the jacket around your waist for the way up and put it on when you reach the top. Do not wear anything truly water repellant, as this will lock in sweat and make you feel as if you are running inside your own private rain shower. And forget those skimpy racing flats; you'll need supportive training shoes or tough trail shoes like the New Balance 800 series that are equally at home on the road and on the trail.

Now all you have to do is look up and aim straight ahead! If this is your first experience, you may theorize that the less you know, the better off you are. I'd recommend that you be able to handle 8 miles under normal conditions and intersperse this training with some hill repeat workouts. Find a significant hill and charge up at a pace you can maintain for each repeat. Use the downhill for recovery and make sure that you are fully rested before the next round of climbing. Start off with six repeats and then gradually increase either the number or the speed.

Adam Chase, co-author with Nancy Hobbs of the new book Trail Running, recommends that you switch to low gear, taking short but efficient strides. He emphasizes that proper posture is a must, as leaning too far forward at the waist will hamper your breathing and possibly cause stomach upset. Allow your head and shoulders to move into the hill, while keeping your mid- to lower-back straight. And remember that hill running is a mental exercise. I pretend that my feet are incredibly light, merely skimming over the surface. Whenever I lose concentration and begin to pound my feet into the pavement, effort increases and my pace slows correspondingly.

Others find it effective to focus on the highway dividing line, pretending they are pulling themselves up a towrope with each forward arm swing. When the going gets tough, many replay a favorite mantra or perhaps the theme song from Rocky in their head.

If you are the compulsive type, drive to Lake George and give Prospect a try before the race. You are welcome to run on the road until the Memorial Day weekend opening. Try to get a feel for the road, noting the points where the pitch steepens and where it levels out. Knowing that the first mile is fairly easy and that the second and final miles are the toughest will help you map your strategy.

The Adirondack Runners club typically has a debris clearing run the weekend before if you want company. Just remember, the road is closed, so you will be running down as well. Surprisingly, the run down takes almost as long as the trek up – so be sure to take water and a portable snack.

With Prospect conquered, you'll be looking forward to Whiteface, an 8.3-mile journey that ends at the entrance to a fairy tale castle. Plan to spend some extra time on top, exploring the castle and watching the runners snake up the winding road. Next spring, you'll be ready to challenge Mount Washington. By this time you'll understand why athletes get excited at the thought of running 7.6 miles up 4,650 feet of elevation gain.

For more information on mountain and trail running, pick up Indian Running, by Peter Nabokov; Running Within, by Jerry Lynch; or Trail Running, by Adam Chase and Nancy Hobbs.

See you at the top!

HILLS TO CLIMB
Prospect Mountain: On May 11, run 5.67 miles (1,601 feet) up the memorial highway in Lake George, NY. www.adirondackrunners.com
Whiteface Mountain: On June 8, run 8.3 miles (average 8-percent grade), up the memorial highway in Wilmington, NY. www.whitefaceregion.com
Mount Washington: On June 15, run 7.6 miles to the summit in Gorham, NH (entry by lottery only). www.gsrs.com
Mount Greylock Road Race: On Sept. 2, run 8 miles up the highway in North Adams, MA. www.runwmac.com
OTHER HILLS
Mount Kearsarge: On May 11, 8.5 miles in Warner, NH.
Wachusett Mountain: On May 25, 4.3 miles in Princeton, MA.
Mount Ascutney: On June 22, run 3.8 miles in Windsor, VT.

Laura Clark (Sar_clark@sals.edu), an avid trail runner, snowshoer and cross-country skier, is a Children's and Young Adult Librarian at the Saratoga Springs Public Library.

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