Thursday, June 28, 2012

Stair Climbing

CROSSING THE DIVIDE...FROM RACING IN DESERTS AROUND THE WORLD TO TAKING ON THE ITALIAN ALPS...

I am heading to the Canadian Rockies this weekend...I cannot wait!  For months now I have been
visualizing mountains while I train in 90 degree heat in stairwells, on bridges, and in the landfill.  Training in "Flat as ze Pancake" Florida for a mountain race is not easy. Done with that!  The imagination can only take one so far sometimes...I need reality and it is just around the corner...Sunshine, Moose Mountain...Here I come! 

In the meantime, one more stair workout. My coach has me doing a ton of stair work.  I have worked out on stairs before...but that was 5 years ago...and nothing like this.  Did I mention 5 years ago?  I am 5 years older and these stairs are killing me...but man, I must be getting tougher!  What a great workout!  I am usually spent when I finish a session.



I get up at 3am to beat the Florida heat.  I am out the door by 4:30am.  I have to get down 2 Double Expressos, eat some food and catch up on the news before I leave the house.  I do a 1/2 hour power walk now to really warm up my calves and get me pumped up.  I then hit my highrise!  Here is a view of North Miami.  This is what 5am looks like...although some people I know are getting home at this time!


Even though it is early...it is still very hot in this stairwell....88.5 F.  You sweat like a pig during this workout.  I have 27 flights to work with...with my CP on the top floor.  The top floor is locked and so I can't waste time by sticking my head out the door to get some air.  It is cooler outside right now than inside...about 75 F with a breeze!  My CP has a towel to wipe off sweat....Gatorade...food...a notepad and pen to record interval times...insulated bottles with ice inside.. and spare clothing to change into when I leave.


There are 433 stairs going down...and 433 stairs going up.  I do this over and over and over again.  I  have calculated that I usually do about a mile in distance going up and down the stairwell with each workout I do at this point.



My coach plans on introducing weights soon to my routine.  I already have ankle weights and I also own a training vest where I can gradually increase the weight I carry on my torso from 1 to 20lbs.  Wearing the vest will be a real treat in the stairwell which is already like a sauna.



I try and watch my knees during this workout.  This staircase only has turns to one side and I am always turning the same way.  I try not to torque around the corners to avoid excess stress on my outer ankle, calf, knee and hip.  (I have to tell you about my hips one day...not good news)








After the workout I like to stretch a bit and this seems to help reduce the soreness.  I also like to keep flexible.  I have also incorporated push ups into my cool down and calf raises.  So far...so good! 

What next?  I have my eye on the Everest of Florida...I'll keep you posted!  By the way...here is sunrise in North Miami...another day in paradise!  (The summer humidity is a killer though!)  Time to head to the mountains...did I mention I am going to be in the Canadian Rockies this weekend? 
Whoo Hoo!!!!!!!!!!











Wednesday, June 20, 2012

Tire Pull

CROSSING THE DIVIDE...FROM RACING IN DESERTS AROUND THE WORLD TO TAKING ON THE ITALIAN ALPS...

Well, I appear to have made it through my cycle of injuries and I am back at it in preparation for the
Tor des Geants!  This is Thanks to my Coach Cal and my MDS friend Eric who both provided valuable advice.  I am also trying something new based on a blog post of a running friend of mine, Marshall Ulrich.  I headed out for a long weekend in Ocala National Forest in Florida and brought a tire with me to drag around.  If Marshall says this is the best form of sport-specific cross-training a runner can do, then I am in.







I stay at a cute little cabin in the middle of the woods called Bear Hollow.  It is owned by friends who allow us to use it as a training base.  At 6am  I dragged my cooler out to the side of the sandy road and set up a CP with water, food and electrolytes.  There is a 2 mile loop that circles out and back to the cabin.  I planned to run one loop with the tire, one without, one with the tire, one without and so on and do so for 5 hours.  This would have me done by 11 before the Florida summer heat really kicks in.




I loved pulling the tire!  The resistance it provides really feels good.  It really works on your mid-section, not to mention your calves, quads and glutes!




 
Dragging the tire is helping me to simulate running hills, which is what I need to do for my upcoming Alpine race.  As you know, Florida is flat as ze pancake!




It was a fantastic workout, and I did the same thing the following day for less time.  I was particularly happy that my calves responded well.  I was going to ditch the tire if I felt even the slightest twinge.  So now I am hooked.  I will incorporate this into my training plan for the next 81 days 15 hours and 16 minutes before the race starts!






 
 Even though I have a CP every 2 miles...later in the day when it hits 85 F or 90 F I like to throw on my Diablo.  From Desert racing I have learned the dangers of dehydration and like to sip every 5 minutes to keep hydrated.  I have learned exactly how much water my body needs every hour through extreme trial and error!



An even closer goal to look forward to is my upcoming trip to Calgary, Canada.  I am heading to the Rocky Mountains in 10 days...I am so looking forward to it!  I am going to go play in Banff and Sunshine, and maybe fit in a trip to Kimberley for some climbing.  It is going to be fantastic training and it will be wonderful to hook up again with family and friends!