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!!!!!!!!!!
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