Training Week: 02/13/17 – 02/19/17

02/13/2017 – 02/9/2017
In what was supposed to be a ‘down week’, I am probably far more sore I probably should be. Apparently that’s happens when you still try to cram in all the same amount of vertical gain in two-thirds the amount of distance. 10,000 feet a week is my goal, regardless of whether it’s an up week or a down week, which probably doesn’t make my down weeks, down. It also means I’m doing far more hiking than I did last year when I trained for Kettle Moraine. My legs are super sore and I have two marathons in two days in two states coming up this weekend. Perfect.

Questions to you:
• What’s the most amount of vertical feet of gain you have climbed in one week? In one day?
• What is the one must see inspiring running YouTube video that you would recommend?
• What is your local running shop?

Monday – Rest

Tuesday – Seattle Bouldering Project
1:45 Bouldering
A short session. I wasn’t very motivated and probably did more sitting and watching than actual climbing. Sometimes I have it and most of the time I don’t.

Wednesday – Treadmill
5m, 0:38, 0′ and 1m 0:12, 0′ and 0:30 Sauna
I am not a fan of rain and cold and darkness. It was all three, so I opted for the just as dreaded treadmill. I’ve read that a 0 degree incline is actually more similar to running downhill than it actually is flat, which means I ran downhill the whole time. The first mile was fine, but then I got bored, so every 30 seconds I would up the speed by 30 seconds/mile (0.5mph) until I reached my almost breaking point, then work my way back down to where I started. I started at 8:30 min/mile (7.0 mph) and worked my way down (up?) to 6:30/mile (9.5mph). Not quite intervals and not quite step ups, but I something in between – pyramids? plateau pyramid? I did this a couple of times eventually spreading it out to 45 second segments. Spent the last mile working my way down to a slow walk. Afterwards I jumped in the sauna, which I thought I had turned on before my treadmill workout, but apparently I don’t know how to turn a knob, so it was cold when I got in. Eventually it warmed up from room temperature to 200 degrees, but there was a definite layering of a 50+ degree temperature difference depending on how close to the ceiling or floor your were.

Thursday – Waterfront and Discovery Park and Seth Wolpin at Seven Hills Running Shop
12.5m, 2:00, 1500′
Nate and I strolled along the waterfront after work past the train yard before Nate turned for home and I continued up Dravus Street – 300 feet in 0.4 miles and turned to meet Mike at Seven Hills. I took Nate’s headlamp and contemplated throwing it away and telling him that I had “lost it” and buying him a new (better) (brighter) headlamp. We ended up back at the Seven Hills and listened to Seth Wolpin give a presentation on “Fastpacking in Nepal”. Amazing landscape and crazy light (expensive) gear. Inspiring. And also not my cup of tea…at least right now.

Friday – Rest and Run Steep Get High – Steep Life Video Series
Got sucked into the vortex of YouTube and gorged myself on Run Steep Get High – Steep Life Video Series by Jamil Coury. All the videos are a digestible 5-10 minutes and the first 40 or so document every day (the running part) of his life as he attempts to run 130,000 feet of vert in 4 weeks. That’s an average of 32,500 feet per week. Which, if you haven’t yet done the math or had time to process it from two sentences ago, is ridiculous. I struggle to get 10,000 feet of gain a week and my legs scream at me for every single foot. Triple that amount of vert times four weeks is beyond my comprehension.

Saturday – Tiger Mountain and Seattle Bouldering Project
11m, 2:03, 4000′ and 2:30 Bouldering
In my own quest for vert (a mere 10,000 feet per week), I did a double of the T3 trail while Kate and Molly were more sane and realistic and did a single. The West Tiger 3 trail has sustained climbs and descents which are not quad busting, but runnable up, if you’re in shape (I’m not) or good enough (also not me) and runnable down (this I can do). It’s one of the more travelled trails by hikers and runners and because of this it’s not my favorite, but it’s convenient, it has vert and it’s continuously long-ish, which is what I need right now. Later in the day Travis and I stopped by the Seattle Bouldering Project for a little bouldering session. I popped a fun little purple dyno which gave me enough adrenaline to basically climb anything I wanted for the next 20 minutes. I was basically Super Mario eating a mushroom and gaining super powers, capable of doing anything before crashing back down to just a pixelated short squat guy trying to get as high as he can on the flagpole before time runs out.

Sunday – Tiger Mountain and Sauna
11m, 2:49, 4500′ and 0:33 Sauna
Trying to amass the majority of vertical feet in two days on limited distance is hard. I picked the closest “hill” with the most vert in the least amount of distance and because I’m sometimes (more often than not?) not very smart, I did it twice. And I was able to get two of my best weekend warrior running buddies, Mike and Nate suckered into joining me for the sufferfest. The first time was fun. Even part way up the second time was fun. But the last 3 or so miles was not. Like I said, sometimes I’m not very smart. I told Mike and Nate if I ever suggest this workout again to tell me no. They said ok, but I’ll probably do it again.

Weekly running miles: 40.4
Weekly running time: 7:43
Weekly running vertical gain:

Event Countdown:
• Saddle Blazer trail marathon: 1 week
• Postoak trail marathon: 1 week
• Yakima 50k: 9 weeks
• Tillamook Burn 50m: 10 weeks
• Bighorn 100m: 17 weeks

Seattle Bouldering Project.
Seattle Bouldering Project.
Dripping moss.
Dripping moss.
Poo Poo Point silhouettes. Photo Credit: Nate Copley
Poo Poo Point silhouettes. Photo Credit: Nate Copley – Instagram @nccopley

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