Friday, January 8, 2010

Mt. Washington training

I started Mt. Washington training this week while in Seattle. Since I didn't have much time, and I wasn't looking forward to running down steep hills to the water, I ran a treadmill for the 3rd, 4th, and 5th time in my life.
  • Workout 1: 45 minutes, mostly at 11-11.5% incline, 20 minutes at a probably what is above my current aerobic pace followed by short walk, followed by progression finish. Total climb 2000 ft.
  • Workout 2: 30 minutes, 1X2X3X2X1 ladder with 1 minute recoveries, at 15% incline. Total climb 1100 feet.
  • Workout 3: 30 minutes, 11.5% incine, 20 minute tempo run at about 10s/mile faster than Mt. Wash race pace. Total climb 1400 feet
So I've yet to run a treadmill at less than 11% incline. But I have to admit, it has it's place in this kind of training.
total time: 1hr:45m, total climb: 4500 feet.


  1. I have been doing a lot of treadmill high incline running/training also....I am in hopes of getting into the Mty Washington race.

    I agree that the tread works quite well for continuous uphill running though mine only goes up to 10% grade.

    I have been thinking about blocking mine up in the front as I have mastered the 10% grade for over 30 minutes and need to step it up a bit.

    Am I right that the steepest grade at Mt Washington is 17%?

  2. I think the last little climb, just before the finish is over 20%! But the rest is a pretty even 11.5%. Although for some reason running the road seems steeper than running the mill! Good luck getting in (we both need it).

  3. Nice workouts Jeff! How did ye olde piriformis handle the hills?
    Good luck with Mt. Wash (FIRST MAINER!!)

  4. Piriformis is so/so. Never seems to go entirely away but doesn't give me that much trouble either.