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Training Log: Squaw Peak UT – 8 July 2013
In my training for Elbrus Race 2013 I have done a lot of uphill “running” or “really fast walking” as I like to say to some people I pass on the trails. I’ve done Squaw Peak, just outside of Provo Utah up Rock Canyon a few times. I took the kids up there once in the fall. It was really pretty. Here is the GPS track from Strava. When I first did this run I placed pretty highly out of those who’ve done it. In the meantime nearly ten others have squeezed in with better times. That’s the fun thing about Strava – your placing is in near real-time. CLICK…
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High Rep Calf Raises
I was talking to a friend a couple weeks ago. He was doing off-season training for ice climbing and mentioned how his calves would get tired while leading. In leading ice you normally stand on your front points and lower your heels to lock in your knees and keep your weight on your bones, or skeleton. This saves wear and tear on your muscles. Be that as it may though, it still takes quite a bit of flexibility and strength to do most efficiently. This made me think about my own training with high rep calf raises. Without going into too much detail about muscles, the calf is built with…
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Phase One Training Protocols for Elbrus Race 2013
This is a great workout to prepare for the hiking season too! This first phase of training is four weeks, and builds a base for the rest of the training. 1) strive for 4,500′ of vertical per week You can break this up just about any way that makes sense, but at least 2,500′ needs to be outside and it’s better if it’s like 3 x 1,500′ though it can vary depending on conditions available. Stairmaster – is great and about the right inclination, or angle of ascent, for Elbrus Race training. Work at 75 steps per minute at this level. 20 minutes at 75 s/m = 1000′ Incline Treadmill…
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Video Collection: Training in Colorado
I’ve been in Colorado most of the past month, and training for Elbrus Race has been my primary goal. I’ve had to adjust slowly to the training effect from being above 9,000′ for all of my training. That’s good for me. I hope. I’ve been doing strength training at the Breckenridge Recreation Center. View this post on Instagram A post shared by Charles Miske (@charlesmiske) I’ve been trail running, as in this clip from Keystone Gulch Road. View this post on Instagram A post shared by Charles Miske (@charlesmiske) Especially on steep trails, like Mount Royal overlooking Frisco, Colorado. View this post on Instagram A post shared by Charles Miske…
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Elbrus Race 2013 Itinerary
I have been curious about the Elbrus Race 2013 Itinerary since 2010. At that time I did the Qualifier in spite of having to squeeze my cheeks together from intestinal illness. I did qualify, but had to see the event doctor the morning of the Race, and was medicated and pulled out. I have been wanting to go back for the last few years. In 2011 there was no race, as the area was closed. In 2012 I had already booked an event the week of the race. I did not see the announcement with the schedule in time to put it on the calendar in time. Instead I ended…
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Trail Running Fartlek Training
I went out this morning for some winter trail running. My goal for the current program was 4.2 miles. I figured I’d be able to crank that out even with some uphill walking in less than an hour depending on snow conditions. I started at a local pool parking lot, like usual. I had done some ice climbing the day before which required a mile approach with over 500′ of elevation gain hiking up a steep gully of rock and ice. I wasn’t sure how that would affect my trail running, so I was ready to just jog lightly if needed. The first part of the road was slick ice…
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