206 days until the 2012 Leadville Trail 100 Mile Run...
Today was another stair workout day at Bettendorf High School. Had to take this picture in the afternoon since when we run it in the morning it is usually dark. Bettendorf High School Football Stadium - home of the Bulldogs - 7 time 4A Iowa State Champions.
Today was another stair workout day at Bettendorf High School. Had to take this picture in the afternoon since when we run it in the morning it is usually dark. Bettendorf High School Football Stadium - home of the Bulldogs - 7 time 4A Iowa State Champions.
Rick and I did 75 sets today - 4 sets of 10, 1 set of 15, and 1 set of 20. I really feel like our legs are adapting to this type of training and think we could have kept going for a while longer. I'm not sure I would have felt the same way back in August or September. We run these every Tuesday or Wednesday so if you are interested, let us know - we'd love to have you join us. Our workouts on average last an hour to an hour and fifteen minutes. On an earlier post, Art had asked me how many steps there were, how high they were, and how deep they were. So today I brought a yardstick to the stadium and measured! Not every step is identical - somebody call the contractor! But there are 72 steps - each step is about 6" high and the distance is about 15" deep. Total distance up per trip is approximately 36 feet and total distance forward is about 90 feet. A typical stair workout of 75 stairs translates to 2700 feet up and 6750 feet out. I don't know what that translates to in terms of grade but I may look it up with our friend Mr. Google. We do get a break at the top of every trip, which is much more forgiving than Hope Pass :o) The climb to Hope Pass as 3400 feet on the front side and a little less on the back side. The distance forward on the front side is approximately 10600 feet and perhaps 8000 feet on the back side. If you read Jennifer's race journal I posted last week, she writes about Hope Pass having a grade of 18% on the front side and 21% on the back side.
Until my next post, have a great day! DIG DEEP!
2 comments:
Thanks for the tech info....My stairs have an elevation change of 100 feet, 212 steps, but there are 12 or more landings between the bottom and the top....For a different twist on the stair routine try hopping from bottom to top, first one step at a time, then two, then three, then---well, if you can do four of them at a time then you will be awesome.... ;-)
From the sounds of it Art, each time you go up, you run 3 times as many steps as we do - I bet that is great for your endurance! thanks for the recommendation. Last year we were doing a lot of sprint training and strength training in a quest for a 5 minute mile and we would haul ourselves up as fast as we could doing singles, doubles, hops, karyoke left, and karyoke right. We never did triples and I wouldn't have even fathomed going up by fours! Hope all is well with you - have a great day!
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