Tuesday, November 25, 2014

Trail Running in the Pacific Northwest

I have the opportunity to spend some time at sea level near Redmond Washington. While here I did some running. I had to use some rec paths to get to my beloved trails. On the second day there was a lot of mud and puddles and the trails were slippery. My feet were sore from the time on pavement, but the trails were a lot of fun. Almost made me want to move out here for the muddy lush greenery.

I got in 6.6 miles with 722' of vertical on Monday and 6.9 miles with 994' on Tuesday. I have some stuff to do for the holiday so I don't know how the rest of the week will shape up. I'd love to hit 30 miles with 4000' though.

What do you think? Should I spend more time here?

Friday, November 21, 2014

Treadmill Pushing the Limits

I spent quite a bit of time on the treadmill this week working on some goals. I have a huge project I'm trying to put together involving an extreme endurance challenge in a remote and inhospitable environment that is really exciting to me, and forms the basis of my current goals for mileage, speed, and vertical. Keep tuned for a notice about it on Kickstarter. I'm really excited. Have I said that already?

Here are some of my goals for this week:

  • Increase inclination angle while maintaining speed
  • Increase speed, this week shoot for average > 5.0 MPH
  • Get in more speed at 16% (light jogging as per Kilian)
  • Minimum 25.0 Miles for the week

I can't do that outside right now, since the best I can average in loose snow is around 14:00 pace. My goals require that I absolutely stick to this schedule so the treadmill is the best way to do it.

While calculating all of this, and in the stats listed below, I use my Incline Treadmill Calculator. I recommend you go visit and use it too. It's a great way to know exactly what's going on with your training. Remember:

If you can't measure it you can't manage it.

This is the same calculator I used when putting together my Summit Success: Training for Hiking.. manual. I have it for sale right now in paperback, autographed, and tossing in three free additional training and diet manuals if you want some great resources to achieve your goals faster, better, and more efficiently. CLICK HERE FOR SPECIAL OFFER

Bored of the treadmill?

It's interesting mental as well as physical training, for sure. I normally have my Kindle propped up on the console. My treadmill unfortunately didn't come with a reading stand attached. I think it was a $100 option and I can't find those cool plastic clamps anymore like they used to sell in all the sports discount stores. So I had a spare dishwasher part hanging around that I was able to rig up quickly to make a stand for my Kindle on the console.

I have Amazon Prime so I can just watch free stuff on the treadmill. Subtitles are a little tough on the mind when running at the Anaerobic Threshold and it's hard to concentrate. Otherwise, like I mentioned in my Forward to "My Sweet Infected" I love to watch Anime while working out. You know some heart thumping mecha action is great during sprints, right? Each to his own I guess.

That alleviates most forms of boredom.

Go ahead and comment below if you have any different boredom fighting techniques that work for you. I'd love to hear about it.

Here is my training log from this week:

Treadmill stats from my private blog:

Monday 17th
Time: 42:00
Distance: 3.081
Incline: 1%
Elevation Gain: 162.68'
Average MPH: 4.401
Average Pace: 13:38
Vertical/Hour: 232'
Vertical/Minute: 3.87'
VAM: 70.8

Tuesday 18th
Time: 29:00
Distance: 2.511
Incline: 1%
Elevation Gain: 132.58'
Average MPH: 5.195
Average Pace: 11:33
Vertical/Hour: 274'
Vertical/Minute: 4.57'
VAM: 83.6

Time: 34:03
Distance: 3.019
Incline: 1%
Elevation Gain: 159.40'
Average MPH: 5.32
Average Pace: 11:17
Vertical/Hour: 281'
Vertical/Minute: 4.68'
VAM: 85.6

Wednesday 19th
Time: 58:02
Distance: 5.021
Incline: 1%
Elevation Gain: 265.11'
Average MPH: 5.191
Average Pace: 11:33
Vertical/Hour: 274'
Vertical/Minute: 4.57'
VAM: 83.5

Time: 13:41
Distance: .706
Incline: 16%
Elevation Gain: 596.43'
Average MPH: 3.096
Average Pace: 19:23
Vertical/Hour: 2615'
Vertical/Minute: 43.59'
VAM: 797.1

Thursday 20th
Time: 60:01
Distance: 5.225
Incline: 1.5%
Elevation Gain: 413.82'
Average MPH: 5.224
Average Pace: 11:29
Vertical/Hour: 414'
Vertical/Minute: 6.9'
VAM: 126.1

Time: 14:00
Distance: .815
Incline: 16%
Elevation Gain: 688.51'
Average MPH: 3.493
Average Pace: 17:11
Vertical/Hour: 2951'
Vertical/Minute: 49.18'
VAM: 899.4

Friday 21st
Time: 62:04
Distance: 5.253
Incline: 1.5%
Elevation Gain: 416.04'
Average MPH: 5.078
Average Pace: 11:49
Vertical/Hour: 402'
Vertical/Minute: 6.7'
VAM: 122.6

Miles This Week: 25.631
Vertical This Week: 2824.57'

Thursday, November 20, 2014

New Years Resolutions at Eagle Colorado

Last weekend, November 14-15 I was the featured author at the Eagle Winter Market and Holiday Fair in Eagle Colorado.

I took a few boxes of paperbacks to sign and sell. The most popular ones were the New Years Resolution Special. For $30.88 you got

Summit Success: Training for Hiking, Mountaineering, and Peak Bagging

and your choice of one of the following:

  • The 100 Calorie Diet Plan
  • Weight Training Secret Manual: 8 Hacks to Beat the Plateau
  • Finding Time to Train

It was great fun talking to people about their resolutions and goals and how these books could help them achieve success in the mountains, running, skiing or even just running on a treadmill. If you need help at a great price, this was the deal for you.

I especially loved helping people select books for their loved ones who they wanted to help get in better shape for the sports they love. Do you have a special someone who loves to hike and has complained about feeling old, fat, slow, tired? Give them the love they need with this set of books.

I have a few boxes left from the show. I have another signing coming up in December, and I can certainly use the extras, but decided to do an internet special to appeal to my fans on blogs and social.

$40 for all four books, shipped in the USA.

You got that right. Here's the link for the deal as it appears on Facebook:

So take advantage of this offer now and get training for next year. Get a head start. You'll be glad you did.

Wednesday, November 12, 2014

Running in Foot Deep Powder Snow at -1F

This morning I went for a 5 mile run at -1F. That's one below zero in words. It wasn't too bad. Especially considering I've been inside on the treadmill for the past couple months rehabbing an injury I sustained setting a downhill PR on Mount Royal in Frisco CO.

It was great running in foot deep powder. We've had some good snow the last few days. That's part of living in a ski resort - you have to love snow.

Here's a link with a video on Vimeo I put together from the run this morning showing my first track joy of running.

If you want to read more about it, check out the long version article on my other blog HERE