Steve Smythe's Advice on Hills

I had the opportunity to seek advice from running legend Steve Smythe on how best to manage hills in a race.  There's plenty of them in the Kirkintilloch 12.5k Race and one, around the ten mile mark, at the Alloa Half.

Qu.  On an undulating course is it better to slow down up hill and speed up down hill, or to maintain a constant pace?

Ans. I would usually go for equal effort, so the pace eases back up the hill and then you let the hill take you down at a quicker pace. Any additional effort up a hill has a consequence. Those who usually attack a hill can be overtaken later. Economy of effort is vital.

Thanks Steve!