ANE Mews 8K Race Preview

They threw a loop at me this year and changed the route slight so I had to edit my prior preview. The start line has been moved back by Murphy's Lane, cutting out the Melville Place section off Blackmarsh Road. Overall, I don't see this having any impact on anything. Still cross Ropewalk Lane at roughly the same point.

This race is famous for it's massive decline. Once you get through the first 3.5K and cross Ropewalk Lane, the remaining distance is a fast downhill run to the finish. Race the first 3.5K like you are doing a 5K, then on the last portion with the decline, you'll out perform any recent 5K (weather pending).

Start to 1KM

The start is back by Murphy's Lane so we'll start off running the straightaway on Mundy Pond Road, which you'll remember from the Mundy Pond 5K is a largely flat section. Should be a chance to get your race off to a good start. You'll get a slight slope when you turn onto Pearce Avenue to close out the KM. Remember, hug that turn tight.

1KM to 2KM

This KM will start with a short incline as you close out Peace Avenue, then you turn onto Blackmarsh Road. After that you are running a very slight deline/flat road that'll end shortly after turning onto Blackler Avenue. You should settle in decently. Just hold a pace your happy with.

2KM to 3KM

The course starts to line up with the prior route at this point. Running from Blackler Avenue to around St. Theresa's School This is once again an overall pretty flat section after you get over the slight rolling hills on Blackler. This is the KM where you'll start catching people who went out too fast. It'll repeat a large part of the first KM. This area is again good running. Just relax, if your tired, just hold on, relief is coming.

3KM to 4KM

This is the transition KM. Finish out Mundy Pond Road, then hit the incline over Ropewalk Lane. Be smart with your racing line here, find the shortest approach to the left hand turn to settle in on the right hand side of the road. There will be a water stop at the top of Ropewalk. Once you pass that water stop, roughly halfway through the KM, this becomes a whole different race. Take the turn onto Empire aggressively. If you have big goals, you keep up the 5K-like effort and ride the downhill to fast KM splits, if you just want to stay steady, take advantage of the downhill to keep the same pacing while reducing effort.... but go have fun on the rest of this race!

4KM to 7KM

Empire Ave to just passed Portugal Cove Road. If you rode out the beginning of Empire to recover from the first half of the race.... well now the warmup is done. Push hard. No point is breaking this up anymore, it's all similar, All decline the rest of the way.

5KM to 7KM

Empire Ave to ~250M passed Freshwater Road. If you rode out the beginning of Empire to recover from the first half of the race.... well now the warmup is done. Push hard. All decline the rest of the way, dropping on average 20M of elevation per KM. No need to be conservative. HAVE FUN AND RUN! One of these 3 KM could very easily show up on Strava as your fastest KM. There may be a water stop near Carpasian if you need it.

7KM to FINISH

This section is still a net decline, but has some rolls in it. Especially as you close out Empire. Get control of yourself as you approach King's Bridge Road. Cross the intersection then boot it down that final hill along Dominion. Roll out of this into your finishing kick which will be on a section of pretty flat road. My unofficial 5K PB comes on the last 5K of this race. Looking forward to hearing what the first timers think of the course.

Summary

This is a great course. Race the first 3.5K like your running a 5K, and run the last 4.5K like you just strarted another 5K after a great warmup Remember to check out the general race strategy below.

Good luck to everyone!

RACE STRATEGY:

1) Run the Tangents - Run the straightest line possible. Not hard to do on this route because it's basically all right hand turns. Hug those curbs and don't trail out to the center of the road.

2) Pass with Authority - As I mentioned in the breakdown, slowly close in on people, especially later in the race. Focus on closing that distance, when it's time to pass, hang just behind them for a moment, recover, then push past them like it's easy for you. This will give you motivation and a boost... and hopefully crush the spirit of the person you passed:)

3) Surge Early - Don't be afraid to take advantage of the course and put some little surges into your run to gain you some seconds here and there.

4) Never Look Back - Don't look back for other racers. This throws your body out of alignment, and takes you out of your stride. If you need to take a peak, wait for one of the 4 turns, where you can reduce your head movement and sneak it in.

5) Attack the Corners - This course has 4 well defined curves. Most people naturally slow as they take turns, take advantage of this and push through the turns - surge in, through, and out of those corners. This is something I've always found beneficial and just mentally gives me a boost.