• stairmaster,  stepmill training,  vertical k,  weighted vest

    VK on the Stairmaster Stepmill

    Tuesday January 17, 2017 After doing long hill repeat workouts two days in a row, I decided to mix it up with non-running. That pretty much leaves the Stairmaster Stepmill. An hour VK on the stepmill requires that I go at 85 steps per minute for an hour. From my calculator HERE Time: 60:00Steps/Minute: 85Vertical Feet: 3400.00Miles: 0.72Average MPH: 0.724Average Pace: 82:49Vertical/Hour: 3400.00′Vertical/Minute: 56.67′VAM: 1036.3 Anything over 1000 VAM is better than an hour VK (by definition, meaning that 1000 meters is a kilometer, and an hour is 60 minutes – DOH!) Oh, don’t forget I was wearing a 12 lb vest too Just let me tell you. It’s dang…

  • hill running,  kahtoola,  microspikes,  winter running

    Hill Repeats Up Silver Fork Road

    Monday January 16, 2017 After my great adventure just the day before running Long Hill Repeats at Saint George, Utah, I decided to do some more. This time up American Fork Canyon, on the Tibble Fork Reservoir side of the canyon, from the parking up toward the gate near the Granite Flats Horse Trailer parking. I’ve done this repeat sequence before a few times. Run from the gate at the parking lot to the gate at the fork to Granite Flats. That’s right, 10F. Dang cold compared to 24 hours prior in Saint George I wore my New Balance Leadville shoes, and my Kahtoola Microspikes. It was colder than yesterday…

  • bearclaw poppy,  hill running,  saint george

    Dirt Road Hill Laps in Saint George Utah

    Sunday, Jan 15 2017 While on a road trip to Las Vegas for a gymnastics competition for my daughter, I had a few hours to kill early Sunday morning in Saint George Utah. The weather was perfect, about 40F and right at the break of dawn I got out to the trailhead, the top of the dirt road behind the condos at the Green Valley Race Loops (MTB race course}. Mountain biking Bearclaw Poppy at Saint George Utah I’ve been on this course a number of times, prerunning the course as a NICA certified Level 2 High School Mountain Bike coach, and then riding the local trails for fun and…

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  • american fork canyon,  snow running,  snowshoes,  tibble fork reservoir

    Snowshoe Hike in New Snow

    Saturday Jan 21, 2017 It snowed last night, and my plan was to head up American Fork Canyon to Tibble Fork Reservoir and do some longer hill repeats. The road was unplowed and if not for the construction trucks heading up and down for the dam repair project, there wouldn’t even be a path. Fortunately I managed to get my SUV up to the lake parking and took off up the trail. Even snowmobiles hadn’t made it up yet in any great numbers so the trail was really loose, even in the one snowmobile track there. I kept sliding out of the track and up to my knees. No running…

  • incline treadmill training

    Catching Up With Some Stats

    In January I pre-tested working on a new goal. I started by trying to do the rough equivalent of 3 x 1.5 VK’s a week on the incline treadmill while I build up my strength. Some of them I had been doing with a 12 lb weighted vest. I should probably also work my way up to a 25 lb backpack. [Weighted Backpack Treadmill Training Guide] To be honest, it’s a pretty hefty expenditure of energy. It’s apparently not recoverable while also getting in 100 mile weeks on the Cycle Trainer and outdoor mountain bike riding. 1.5 x VK = > 4.66 mi¬†and > 4921′ ¬†Following screenshots from my Wahoo…