Running on Mount Olympus at Dawn

One of my other upcoming goals, in addition to the Vertical K in Arizona on October 2nd, is another mountain running event in Utah on October 19 that is quite close in character to the run on Mount Olympus up to the creek and back from the parking on Wasatch Blvd.

There was a great opportunity to head in to work early and run on Mount Olympus. The office I work at is near the trailhead, so it was fairly simple to pack a bag of work clothes (casual is the norm at work) and drive in the dark at 5:30 AM to the trailhead parking.

I got out on the trail about 6:20 AM in the dark. Slowly the sky lit up and the city lights dimmed. Going felt slower than normal up the trail. I've been doing splits the past few weeks. That's a protocol in which you do two workouts a day. I've also been cutting, or trying to burn off some fat to be lighter for the Vertical K. My legs felt really dead. At the creek crossing, about 1.7 miles up the trail I paused to shoot a short video and then returned to the car. I did feel really fast on the descent. It felt really good. I got to work at 8 AM and spent the rest of the day burning fat. Great fun run.

Later I was able to check my Strava feed and while I didn't come anywhere close to a top personal finish for the ascent, I did get a PR for the descent. The Vertical K has quite a bit of descent to it to make up for the relatively short vertical of the Arizona Snow Bowl ski resort at which it's being held. I've been training a lot of descent for this. That felt really encouraging.

Video From Mount Olympus at the Creek Crossing

Mount Olympus at Dawn
Running in the dark, just as the sun rises, along the steep trail to the creek crossing on Mount Olympus. Training for vertical. Skyrunning. Article with pics: http://elbrusraceteam.blogspot.com/2015/09/running-on-mount-olympus-at-dawn.html
Posted by Seven Summits Body on Friday, September 25, 2015

be sure to register and stay in the loop

Hill Repeats On the Bonneville Shoreline Trail in Utah County

Short Video on Facebook:

Hill Repeats
Getting some hill repeats in on the mountain outside American Fork UT. The Bonneville Shoreline trail on the benches above the Utah Lake valley. Training for Skyrunning event October 2 near Flagstaff, AZ. Stay in the loop and learn about training for such an adventure.
Posted by Seven Summits Body on Thursday, September 24, 2015

I did about a mile to warm up, then at the base of a short but steep hill on the dirt road I did some hill repeats.

• Pick a hill to run up. 
• Go up as fast as you can. 
• Walk down. 
• Repeat.

Hill Repeats sound simple, right?

My hill today was pretty short, about 80' of elevation gain in a little over a hundred yards. I was able to get in just under 8:00 pace running up it. I did 10 laps of the hill, walking gently down. I also train running down, but that would be another article.

I've got another hill near me that is about 200' high over a little less than a half mile and I normally do only 5 or 6 repeats on that one. It just depends on your goals and your training programming. Mix it up a bit and see what works for your own circumstances.

Vertical K Race Event Training

I have a Vertical K race coming up October 2nd near Flagstaff AZ. I've been working hard on my vertical speed and endurance and have had to shift some of my goals around to accommodate it.

The Vertical K, as you might recall, involves an ascent of 1000 meters, 1 kilometer, roughly 3,300' of elevation gain with a  maximum distance of around 5k or less. That's only 3.1 miles. Quandary is approximately a Vertical K trail.

I've been working training here in Utah, and a little in Colorado over the past few months. This requires a little less overall distance over the course of the week. Sadly there is a half marathon coming up that is a must-do with a time goal. So that training has to stay in the mix with a long run each week adequate for a half in 6 or so weeks.

More details are coming, so be sure to register at the end of the video for the newsletter so I can share my training with you. If you are a trail runner, skier, mountaineer, or a hiker or trekker, you'll want to come along for the ride and try some of my training tips.

Hill Training Day
Posted by Seven Summits Body on Saturday, September 19, 2015

This week I'm cutting down on weights quite a bit and working on trying to keep my legs refilling with essential nutrients and chemicals to be fresh and ready. It's only 2 weeks to go.

Quandary PR's - Skyrunning Vertical K Training

I've commented before that Quandary, with 3400' of gain in 3.2 miles is essentially a Vertical K and I've been working hard to make some progress on blasting past my PR's. I posted some articles about how I was working that during the winter and now I have made a summer attempt.

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Quandary Skyrunning Vertical K Video

Video report on my Quandary PR's last Saturday. Fun times making it. Don't forget to click the "Sign Up" button at the end to qualify for a super freebie coming your way soon. I can hardly wait for this one.
Posted by Seven Summits Body on Saturday, July 11, 2015

Be sure to click the "Sign Up" link at the end of the video to qualify for a super sweet freebie deal coming up quick that I know you'll love.

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I was able to knock 9 minutes off my previous summer best ascent, and nearly 30 minutes off my summer round trip best time. It was really difficult and I feel great. Can I knock off another 6 minutes and come in under 1:30:00? Time will tell. I do know a few spots that added up would be about 2 minutes. Another 4 beyond that would be dang tough.

Summit of Mount Rainier, Columbia Crest, with Liberty Cap behind

I did a road 10k PR on June 6, and a Quandary Vertical K PR on July 4. It's been a week of recovery and some intense alternated with light training to get the recovery process in motion. Next week I get to get back into a more intense longer stretch of training.

BTW: a few weeks ago I also did the Emmons Glacier Route as a group co-leader on Mount Rainier. With all the pro and gear I think my pack was over 50 lb. on the way up, and since one of our group had to be evacuated with HAPE we ended up splitting their gear up on the way down. That was pretty heavy. I could feel that all the way down on Quandary.

Just below the 14,265' summit of Quandary in Colorado

So I'll keep you in the loop for all the training news if you stay tuned right here. Thanks.

Up a big notch - Quandary Winter Ascent 2nd Place

I finally got that freaking 2nd place for the Quandary Winter Ascent Route on Strava.

I did a reconnaisance of the East Ridge Route on Saturday, April 11 after climbing the Cristo Couloir route with my good friend Todd Gilles, a figure skating coach from Colorado Springs. ARTICLE HERE

Todd Gilles and I on the descent of the East Ridge of Quandary

Todd Gilles over my right shoulder as we ascend the Cristo Couloir of Quandary

I noted that the route looked fast, with some great firm snow up high. Unfortunately, the snow down low was wet granular with Swiss cheese postholing around 12,000' but overall it looked like I could get my PR and possibly 2nd place.

On Monday morning, April 13, I dropped the kids off at school and went to the DMV to take care of business in a hurry to get to the route before it warmed up too much. Sadly, nothing at the DMV ever goes according to plan, right? I was held up nearly 90 minutes and almost bailed. I was a little off in my nutrition timing. I quick chugged a half protein shake and hoped it would settle in the half hour to the trailhead.

On the descent of the East Ridge. After removing the vest.

It was warm, and I was dressed lightly. I wore a Columbia Omni-Heat (reflective dots) tech tee with a Patagonia R1 fleece up top. On the bottom I wore GoLite Windpro tights. That's about it. I tried to set a pace about 24:00 or better for the first mile, 30:00 or better the second mile, and 35:00 or better that last mile. It's a little over 3 miles to the summit. I kept the throttle pressed down at those levels and tried really hard not to rest.

At the summit, my watch reported 1:44. Previous 2nd place was 1:47, so I was pretty sure I'd done it. I put on my TNF extremely thin vest over my TNF BTN wind shirt hoodie. I was wet and cold. I put down a Hammer Gel and chugged some NoXplode. Seriously needed the energy for the descent.


I hung out for maybe 5 minutes, chatted with some skiers as I added layers and fueled up.

DID IT! Strava has me at 2nd place on the Quandary Winter Route. 1:43:34 - 5.5 minutes faster than my previous best. I'll have more news about this later so stay in the loop, okay?
Posted by Seven Summits Quest on Monday, April 13, 2015

Gas in the tank for the Descent PR?

I wasn't sure if I had enough gas in the tank for a PR on the descent. Not after cutting nearly 6 minutes off the ascent. I took off downhill at a fair pace, and slowed a bit for the steep hard snow. I tried staying in the slightly more loose snow so I could step with less concentration. On the hard snow you have to place your foot and make sure your spike points are set to avoid a potentially hazardous slide. With loose snow you can just "run" and your feet will settle and find footing as you transfer the weight.

I kept an eye on the time, trying to stay with a 20:00 pace for the first 2 miles where it's steep and either hard or loose snow. By the time I got to the "Restoration Area" sign the snow was softening up into granular over ice and I picked up the pace to about 15:00. I hit the car at about 1:10. Another 5 minutes or so off my previous best for the Winter Route Descent. This is a private segment so I don't have a comparison with others, but I'm thrilled to be so far ahead of where I was in the past.

Check out that Zone 4 HR!

PR's listed bottom center EPIC 429 Sufferfest

Feeling like a champion

I'll write some articles soon, maybe do some videos, about my training protocols, recovery protocols, and the mindset necessary to suffer greatly for a few hours in harsh conditions while underdressed, underfed, dehydrated, and knowing that there is a whole week of stuff to deal with after.

Again, Elbrus Race 2015? Who wants to hang out with me and enjoy the ride? Subscribe to this blog. Especially I want you to subscribe to my training newsletter. If you do I'll send you a copy of the vertical treadmill goals chart I use in my own training. Then I'll send you a video explaining how to use it. SUBSCRIBE HERE

Summit after Cristo Couloir on April 11

Strava counts time within the GPS bounds of the segments and cuts off when you step outside. I rested outside the segment to the West Ridge route area, so it wouldn't be counted. Movescount kept tabs on that until I crossed over to the descent, hence the extra 5-ish minutes of "ascent time" compared to Strava. That's also why Movescount has my descent at 5-ish minutes shorter, since it waited until I was actually moving downhill after traversing the summit area, while Strava started counting when I crossed the GPS coordinates for the actual USGS summit.

Manitou Springs Incline - Slew of PR's

I ran the Manitou Incline on Monday, March 30. It's not often I get to go down there, but I had some errands to run in that area of Colorado Springs, so arranged my eating around a gap in time that would allow me to run it.

I had a previous effort last year, and did fairly well at it, but I knew that with all my recent training on Quandary, including several PR's there, that I could do a PR on the Manitou Incline Climb.

Facebook Video at the top of the Manitou Incline:

PR on the Manitou Incline - actually 11 of them according to Strava. Felt great. Up the new Incline then booked it down the new connector to the Barr Trail. Loved it. Elbrus Race 2015? How about the Inner Circle?
Posted by Seven Summits Body on Monday, March 30, 2015

I didn't realize at the time that I'd set 11 PR's. DOH! Strava allows you to create a "Segment" and make it public,so there are a lot of unnecessary and probably meaningless segments on the Incline. The most important two, to me, are the Bottom Step to Top Step, and the Barr Descent.

For the ascent I shaved 3 minutes off my previous best. That's quite a bit for what amounts to a tad over 3/4 mile. On the way down though, I chopped off 15 minutes. Dang! That's an amazing amount of time. I am not very fast on the way down. I have been training the down at home and on Quandary. On Quandary I worked on my descent PR and have been hitting it fairly regularly. It helped a lot on the Incline.

My stats are down below the scenery pics here, from Movescount and Strava, if you're interested. I'm going to put together an article analyzing what this all means in the big picture.

One, it's encouraging for my Elbrus Race 2015 training, since I'm coming in at such a high level compared to previous years.

Two, I think I have something important to share with all of you, and my Inner Circle Training Group. Subscribe to the NEWSLETTER HERE and I'll let you know the details as I formulate them.

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Some pics from the Manitou Incline and Barr Trail:

Some Stats Screenshots from Movescount (Suunto) and Strava:

Note: The heart rates on the way up, with the high and low, fast and slow zones but still maintaining a relatively high HR. Then there is the pause as I rested and shot the video above. Then see how high I was able to keep my HR on the descent of the Barr Trail. That was pretty fun, actually, but ended up being difficult to recover from.

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Note: The top speed on the descent of 6.9 MPH. Over an hour in HR Zone 4 (Very Hard). The "Recovery Time" of 31 hours, which is actually quite low for an effort like this.

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Here are some stats pages, in case you want to see the maps, heart rate, etc. for yourself.

On Movescount:

http://www.movescount.com/moves/move57600832

On Strava:

https://www.strava.com/activities/276708420

Time Management for Athletes - Finding Time to Train

Finding Time to Train - Available on Amazon

While training for Elbrus Race (2010, 2012, 2013, 2014, and now 2015) I had to make a lot of changes in my life.

The most important was that I needed to up my training into the 4-6 hours per day range. This was in keeping with the routines practiced by my triathlete friends. I learned how to be very efficient with my non-training time.

Training for the Vertical K on the Manitou Incline - 11 PR's in one attempt (via Strava)

Every year I get more efficient with my training time too. When I went to Elbrus Race 2013 I had been training for only 2 hours a day average. Now that I'm working up to Elbrus Race 2015 I am also doing 2 hour training days.

If you want to become more efficient, this book is a great deal and I highly recommend you get it while you still can. My contract with Amazon expires in about 6 weeks and I can't promise it will be renewed.

I also want to suggest that you attend the webinars. When I wrote the book it was based on a series of webinars originally titled "What's Broken in Your Training" and the feedback I got was put into the writing of this book. I'd love to bring the webinar series back and be able to charge only $5 per session. If that's interesting to you, please subscribe below video and I'll let you know by email when it's being produced for you.

Time Management for Athletes Announcement Video from Facebook

Time Management for Athletes - who wants to attend a webinar for $5? Get the book on Amazon while you still can http://www.amazon.com/gp/product/B00NU4KMAG/ref=as_li_tl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B00NU4KMAG&linkCode=as2&tag=imbizwebcom&linkId=QW4VZFA3PLM7IBQ6
Posted by Lose Weight Gain Muscle Newsletter on Thursday, April 2, 2015

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