Tuesday, April 7, 2009

back to the stairs...

This morning was a break from the norm. After running an actual track workout (for the first time in a while) over the weekend, I parked at the same spot in Rancho San Rafael Park, jogged downtown, and did two runs up the Circus circus hotel and casino. I meant to count the steps on my third time up, but there was no third time. I'll get a # next time. Climb California was 52 stories and just under 1200 steps. Climb the Legacy in May is 36 stories, but just over 600 steps. Circus Circus has 27 floors varying from 14-21 steps each (that much I found out this morning), so it's somewhere between 2/3 and 3/4 of the Silver Legacy. After having to power walk up the California building waaaaaay more than expected, I was glad to see I could still double step run up 27 floors. I'd take the first step of a few flights one at a time, but most were double. I was a few seconds slower than the first time we did this same workout a couple months ago, but unlike last time, I'll be able to walk tomorrow, after posting times of 2:40 and 2:48. I'd have liked to have not slowed 8 seconds on the second run up, but I think a sub-4:00 at Climb the Legacy is possible if I can complete any or all of the following over the next few weeks...
4 x sub 2:50,
3 x 2:40-2:45, or
2 x with one sub 2:30 and the other sub 2:40.
I feel about as good as it gets for me anymore, so I don't think I'll be sore tomorrow and plan on running a slower paced 7-8 miler off road. Ideally, I'd like to do 3 normal runs and a stair climb (every week) 'til the race, in addition to 6-7 weight workouts, 1 weekly swim, and a couple cross training sessions per week...spinning, stair climber (no, it's not the same) or eliptical trainer. Should be fun. Then I have to amp up the swimming a bit so I don't drown or freeze in the San Francisco Bay in July :)

4 comments:

Turi said...

Dang. man. Sounds like you've got a plan. My prep for this would consist of one day a week on the stairmaster, in addition to normal running...

SnowLeopard said...

Dude, I need to get back to my stair-climbing regime too! But good news, I wasn't sore after doing some bleachers on Sunday. :)

Peter Lubbers said...

Hey, here is a runner that participates in a lot of stair climbing (and snow-shoeing) events: "raw runner" Tim van Orden--http://runningraw.com/results.html (Sears Tower, Bisbee 1000, etc.)
I was surprised to see how many of these events there are.

slowrunner77 said...

ok, I lied. Upon going to bed last night I realized I was going to be sore, and I sure am...the quads just a little but the back of the legs between the heel and knee are super sore. Still not as bad as the first time, though. I slogged through 9 miles today...my longest in a while.