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Discussion Starter · #1 ·
Not sure if this goes best in this forum or Extreme Running, but I'll start here.<br><br>
I'm considering a upcoming ultra race that has a boatload of stairs. I'm wondering different ways to incorporate stair training into my weekly routine. I'm curious as to how long, how often, and where (machine or real stairs) to train.<br><br>
Thoughts?
 

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do you belong to a gym? a stair mill will be the best option. stairstepper second. actually, go to your local stadium at the hs and run up the stairs/bleachers. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile">
 

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Discussion Starter · #3 ·
<br>
How many times per week? Once? Twice? How long?<br><br>
The race I'm looking at has 676 stairs. Its a double out-and-back, so its a total of 1,352 stairs up and 1,352 stairs down. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/shock.gif" style="border:0px solid;" title="Shock">
 

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how long is the race?<br><br>
i'd say once a week do a hard stair workout (like run up the stadium or stair mill) and maybe do some stairstepper once a week in addition.
 

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That is a lot of stairs!<br><br>
What about putting some stadium stair repeats in the middle or near the end of a training run, or even a long run? Or if there's a tall building that allows public stair access putting that in to your route?<br><br>
I agree with meri about the stepmill. It's harder than running!
 

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agreed with both these ladies..... I have used a parking garage before for stair workouts when we were in Orlando. I like the idea of twice a week incorporating stairs with one of them being at the end of a training run.
 

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Discussion Starter · #7 ·
Its the <a href="http://www.run100s.com/qd.htm" target="_blank">Quad Dipsea</a><br><br>
The race is a little more than 28 miles.
 

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Just be careful coming DOWN all those stairs. That's what really bothers my knees. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile"><br><br>
I <heart> the stepmill. That thing totally rocks.
 

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oooooh have fun! what a great race!
 

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I think with the downhill segments of the race it would be better to be able to ascend and descend stairs in your training, vs. a gym machine.
 

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Hey, thats in my neck of the woods. Maybe I will volunteer. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile">
 

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Discussion Starter · #13 ·
That would be cool!<br><br>
Thanks to all for the tips. I'm not completely set on this race, but its still a possibility. I will be in Northern California in late Nov to early Dec. This is one of a couple running ideas I have for the trip.<br><br>
I'm concerned about the vast number of stairs, particularly since I do not train at all on stairs.<br><br>
I'm not going to try anything new this week since I have a race next week. That will leave 4 weeks until the Quad Dipsea and just enough time (3 weeks) to gain some training stimulus from a new activity.<br><br>
I'll try to throw some extra stairs in, where ever possible during the day. I work in a 17-story building and its possible to scale the stairs a few times per week. I imagine walking up the stairs is better training than running as I'll likely walk the stairs in the race.<br><br>
First things first. I will see how I recover from Grand Rapids before I commit to Dipsea.
 

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Roots, I'll relate one personal observation that may relate to quad dipsea. All predicated on the fact that when I decided I was going to stay an ultrarunner and do something with my bad knee I resorted to a "permanent" tough lifting program for my quads.<br><br>
When I ran Miwok this year it was on some of the same trails. During the race I spent several hours lost and had to switch over to water begged from houses; I ran out of S! caps and consequently suffered from hyponatremia. The blisters took off most of the skin on the front half of my feet. This made running downhill a real problem and quite unpleasant, so I was really not looking forward to the last descent to Rodeo Lagoon which is all down stairs. (Note: IIRC dipsea goes to Muir Beach and not Rodeo Lagoon.)<br><br>
When I got there, I was in for a pleasant surprise. Running down that set of stairs was really pleasant. I'm not sure why but being able to land flat on my feet worked really well.<br><br>
Don't know if this applies, but it might. The other general observation that everyone makes about Miwok is that it's a very easy course. Everybody looks at the terrain and thinks "OMG" but the trails are all incredibly runnable. Since dipsea is on the same trail network, this observation may apply.<br><br>
If you're still deciding, I will also have to add to the other observation everyone makes: it is one of the most beautiful places on earth - combine that with the emotions of an ultra and you will get tears in your eyes - more than once.
 

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Discussion Starter · #15 ·
Thanks for the insight, Pete.<br><br>
For sure, I'm going to run in the Marin Headlands on this trip, no matter if its in the race or on my own.<br><br>
Ugh. Stairs. Where were we?
 

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you can do one of those tower climb races next <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/hello2.gif" style="border:0px solid;" title="hello1">
 
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