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Friday, March 27, 2015

Training the Vertical K on Incline Treadmill

This morning I got on the incline treadmill to test out training for the Vertical K (ARTICLE HERE) and it went quite well overall. I set a target of 24% and aimed to do 2.6 miles in 60:00 minutes. I wore my New Balance MT10 minimalist shoes to strengthen my feet. I set up my Kindle with X-Files on it, to amuse myself as I walked up the steep slope. I think my heart rate never got above 120 BPM, which is quite low for me. I also had to keep my hands lightly on the handles, with some minor balance issues. I haven't been training steeply on the incline treadmill in quite some time, so I'll have to readjust to it.

On the Incline Treadmill in my The Mountain Goat t-shirt - shop there in Breck
I did manage to hit my goal and it wasn't all that difficult, really. For treadmill training I will probably shoot for once a week and maybe a time of 50:00 hands-free once I get into the swing of things. I might do a Vertical-K this summer, possibly Big Sky (Run The Rut) since it's reasonably close.

Console Display from NordicTrack Incline Treadmill - Vertical is Off (see articles)
As stated previously several times, the vertical calculation is off on the NordicTrack display, possibly due to cheap sensor/floating point math interactivity. I ran my own calculations from my Incline Treadmill Calculator and here are the results:

Time: 65:26
Distance: 3.000
Incline: 24%
Elevation Gain: 3801.60'
Average MPH: 2.751
Average Pace: 21:49
Vertical/Hour: 3486'
Vertical/Minute: 58.1'
VAM: 1062.5

As you can see, 1062.5 VAM is a bit above that needed to achieve a Vertical-K in less than an hour. I'm going to add this into my training and see how it fits into the mix, and if it gives me improved results on Quandary, which is also essentially a Vertical-K, being 3,400' of gain over 5k of trail. Check back with me later, or subscribe to the newsletter, to the right, and stay in the loop.

Quandary Summit, after setting a handful of PR's in the past few weeks

Oh, and while you're here, please check out my favorite outdoor clothing store in Breck at their Facebook Page https://www.facebook.com/TheMountainGoatClothingCo - I'm wearing one of their T-Shirts in that top pic.


Tuesday, March 24, 2015

More on Inner Circle Access - Survey Results

Last week I ran a survey among my Facebook, Twitter, G+, Email, and Blog followers. I asked at what price level they would be willing to join a Mastermind Inner Circle for Fitness, Training, etc. including custom programs, accountability coaching, video conferencing and a few other services.

$10/month was the overwhelming choice.

Assuming I were a Walmart Cashier that would be worth about an hour of my life on your services. And to be totally honest with you, everything I gave you would be worth about what that level of productivity would result in. Ask a Walmart Cashier to give you a custom program with 4 weeks of training and they have only one hour to crank it out.


  1. Bench Press
  2. Biceps Curls


Did you expect anything else? Go to the $9/month gym and watch the Walmart Cashiers. There's your "custom program" ready to go, and it was free. And worth every penny of it.

Summit of 14,265' Quandary after climbing Cristo Couloir

Real Personal Trainers and Custom Programs

The Strip Mall and Office Park Personal Trainers where I used to live in Utah County offered Custom Programs on their signs out front at only $40/month. Sadly, being a personal trainer myself, and having access to the software that they use to create these custom programs, I know that you enter a gender, height, weight, activity level from 5 choices, and a goal from 5 choices and the software spits out a "custom program" in about 37 seconds. Total time? Less than a minute and it's $40 a month. Great profit there. Yeah, I could do that too, but to buy the software and pay the licensing fees, I'd have to have a couple hundred at the $10/month level. I'd also probably be violating some pricing restrictions too.

Check out the Kindle Countdown Deal - Link Below - for best price on this book, possible last week of publishing

Famous Personal Trainers and Custom Programs

I once belonged to an Inner Circle with a famous author and personal trainer. At an Inner Circle workshop, live, in a major resort town in the USA I got to talking about the custom training program with another participant, and discovered that my program was identical to his. I quit the inner circle that week. Over time I discovered that a great deal of the custom exercises and programs were what I call "circus tricks" and meant to make the trainer look cool.

Let's explain using Pilates. You go to a Pilates class as a never-ever and every single thing you do feels like agonizing torture, yet the instructor and regulars aren't breaking a sweat. Why? They have adapted to the skills needed to achieve the exercise, and for them it's just like crossing your legs watching TV. No effort required.

The newbie then buys into the program with the thought that if they pay $60/mo for classes they'll be just as cool in a year or two.

What all this means for you?


Basically it means that there will be no Inner Circle at this time. If someone comes forward willing to pay a reasonable rate for superb services, I might re-open the invitation, but until then, you might be able to glean bits and pieces from my articles and put together a plan that works for you.

Kindle Countdown Deal on all my fitness books:

I’m doing a Kindle Countdown Deal on all of my books starting late this week and going into next week. In a Countdown Deal, your book starts at $.99 and works its way back to the original price over a few days time. It’s in your best interest to get it early.
Starting in just a couple of days, you need to go get your copies, and then please leave an honest review. I need it, and it's good Karma.


Thursday, March 19, 2015

Mastermind Group Forming - You Want Inner Circle Access?

Take the Quick Survey Here https://apps.facebook.com/cupli-surveys/start/4637

You know what a Mastermind Group is?

Napoleon Hill wrote about the mastermind group principle as: "The coordination of knowledge and effort of two or more people, who work toward a definite purpose, in the spirit of harmony. No two minds ever come together without thereby creating a third, invisible intangible force, which may be likened to a third mind [the master mind]."

Would belonging to an elite circle of hard-core fitness buffs give you the boost you need to succeed?

What a Mastermind Group is not:

It's not a class. While your group can vote to bring in guest speakers and teachers occasionally, the main focus of a mastermind group is the brainstorming and accountability support among the group members.
It's not group coaching. Mastermind groups are about the MEMBERS sharing with each other, not about the Facilitator coaching individuals in a group setting. You get everyone's feedback, advice and support. Yes, if the Facilitator is an expert on the topic, by all means chime in. But keep the conversation balanced between all members.

A partnership can create synergy. 5th & 3rd place finishers, Elbrus Race 2013

Here's the basic question:

Would you join a private Mastermind Training Group for instant access to all training program updates, private custom training programs, and weekly Google Hangouts or Skype for support and accountability? -- From the Survey Description

Go take the survey now and let's get going.

Join the Inner Circle, take the reigns on your future success in all your athletic and fitness goals.

Tuesday, March 17, 2015

Second PR on Quandary in 8 Days

I use Strava to record my runs, connected to my Suunto Ambit2S through Movescount. Whew! that was a lot to say up front. Anyway, Strava has a feature where you can set start and end points for an objective, run, ride, whatever, and then everyone who follows the same "path" will be in a virtual competition to see who the "King of the Mountain" is. KOM is how they designate it. You can even set your "segment" as they call it to private so that you are competing only with yourself.



The photo above shows my PR from Monday, March 9, when I got 1:53:03 on the winter ascent route on the East Ridge of Quandary, a Colorado 14'er at 14,265'. I've been faster on the summer route, but this includes bad snow and bad weather usually.



I went back for another shot at it this morning (March 17, St. Patrick's Day) and of course took my green Black Diamond AT Ski Z-Poles. DOH! See the curious little bird there? This is at about 11,800' near where the summer and winter routes part ways.

There was a good whiteout going on, and I ended up being lost a few times in the cloud, with poor light, and the trail splitting a few dozen ways to avoid where the later/slower crowds postholed like huge plots of Swiss Cheese.

I did some on-the-fly pace math and determined that I would not be able to hit my 2nd-place goal of 1:45 but I could get a PR, so I kept the motivation determination up and made a solid effort, and sure enough, hit the summit at 1:50:53. Yeah, two minutes faster in 8 days. While being lost in a whiteout for at least 5 minutes of that.


Here's the screenshot from Strava for that. How do you like that little balloon there with the 185 BPM HR? That's extreme. Yeah. Me too.





Here is the summit, showing my running clothing and shoes.

If you want to know more about how to train and outfit yourself for extreme endurance events like this one, get in touch, or at least subscribe to my newsletter, okay? http://sevensummitsbody.com/blog/newsletter/