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CIM course description: runsra.org/california-interna...
Conquering the California International Marathon: Be Prepared for the Early Downhills! The California International Marathon (CIM) is a renowned race known for its fast times and scenic course. However, runners should be aware of the challenging early downhills in the first 13 miles, which can be deceiving and lead to pacing issues later in the race. As discussed in the video, the "rollers" really caught up to my quads later in the race. They look small on an elevation chart, but they are not small in the eyes of your quads.
Here's why the early downhills are important to consider:
Significant elevation drop: From the start at Folsom Dam to mile 13, the course drops about 360 feet in elevation. This might seem like a positive at first, but running downhill requires different muscle activation and can lead to fatigue and overuse injuries if not trained for properly.
Pacing challenges: The downhill sections can tempt runners to go out too fast, which can deplete their energy reserves and make the later, flatter sections feel significantly harder.
To prepare for the early downhills at CIM, here are some key tips:
Study the elevation chart: Familiarize yourself with the course profile and identify the specific sections where the elevation drops significantly, which I note is at 2.3 miles, 10 miles, and 15.2 miles.
Practice downhill running: Incorporate downhill running into your training routine, focusing on proper form and technique to minimize muscle strain and fatigue.
Pace yourself strategically: Start conservatively in the first 13 miles and gradually increase your pace as the course flattens out once you get closer to downtown Sacramento.
Strengthen your core and legs: Strong core and leg muscles (especially quads) are crucial for supporting your proper running form on the downhill sections.
By understanding the early downhills and preparing accordingly, you can conquer the California International Marathon with confidence and achieve your desired race goals.