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.

4 comments:

  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%?

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  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).

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

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

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