Saturday, March 12, 2011

Thought I'd post a video blog of a portion of my stair workout today. 13.5 miles total on the day.  A very windy day as you will find out on the video.  You can't hear me very good and it's very jerky, I'll get better the more I do it... 

10 comments:

GZ said...

HAHAHA!

I can barely hear what the heck you are saying cuz of that wind.

I am wondering if you do "quarter" repeats of this at some point.

Ward said...

I think eventually some sort of "quarter" repeats are in order.. right now just building the overall volume of both mileage and more stair repeats.. BTW, on my video post, I meant to say 6 more loops with stairs instead of 6 sets. My GPS tells me that one mile (4 quarters) with stairs ( nets me 590 vertical and descent.) I'd like to build that up to where I can run 10 miles on the track while running the stairs each quarter... almost 6000' of vertical and descent.

Brandon Fuller said...

The handicapped ramp. Do you have a placard for that?

GZ said...

So each stair set is about 75 up? (75 x 8 = 600)?

They did not seem quite that tall.

Ward said...

It's 590 per mile or 147.5 per each "quarter"... I think if I do the math right, that's ~37' per trip up. I'll post a screen shot of the data next time I'm over at the track.

GZ said...

Got it, you go up each one twice on each straight away.

Rick said...

Great training video! 590' of vert in a mile is 11.17% which I think is almost exactly the average grade on PP. The stairs will help alot in what I think is the hardest part of the trail, BC to AF. 6,000 is an awesome goal!

Brett said...

One caution is that when you run on a treadmill at incline, your feet are coming in contact with the surface at an angle. When doing a stairmaster or stair climbs your feet are landing on a horizontal surface. Most of the work I believe is being done by your quads in that case, while on a treadmill at incline or on a mountainous trail you are engaging other muscles like calves much more.

GZ said...

I'd actually think a little bit of both is necessary. I have wondered if just incline (treadmill) training is really effective for something like Pikes because of the moving surface and the fact that you don't need to do all the varied different step ups.

Ward said...

Good point Brett, one I had really thought about...

Most all of my training last year in prep for PPM was done on a treadmill.. This year I'll be mixing it up a bit with the stairs.