Course + conditions (what should change in training)
- Surface: Trail.
- Course difficulty: hilly.
Course pacing signals (what to rehearse)
- Trail surface: pace by effort, not splits; practice technical footing on tired legs.
- Hilly profile: pace climbs by effort, practice downhills, and avoid chasing uphill splits.
- Crowds/wind rule: treat headwinds and congestion as “hills” and stay effort-controlled.
