Yesterday I finally hit the top of the Peak for a run at high altitude. I like to do this more often than just once and not a week before the Ascent but…I will take what I can get!
The workout that I did is a modified Ladder workout. A Ladder is when you start at the top of Pikes Peak, rundown 3 miles to A-Frame, run back up 3 miles. Rundown 2 miles, run back up 2 miles. Rundown 1 mile then back up 1 mile. I learned the modified Ladder last year and after 2 friends twisted their ankles about a week or two before last year’s Ascent, it is a main stay of mine now. The point of the modified Ladder is to still get the high altitude training but lessen the risk of running down (not to mention the stress on your body!). Anyone who has ever hiked the peak knows how rocky the top mile is. Avoiding running down that is key.
So, a modified ladder is 3 down, 2 up, 1 down, 2 up (3-2-1-2). I did this yesterday not only for the training but also just for a mental check off. I will (hopefully) feel better in the race being on familiar trails. The last 3 miles is tough but I like it. I geeked out and took a few pics on the trail! Here you go.
The workout that I did is a modified Ladder workout. A Ladder is when you start at the top of Pikes Peak, rundown 3 miles to A-Frame, run back up 3 miles. Rundown 2 miles, run back up 2 miles. Rundown 1 mile then back up 1 mile. I learned the modified Ladder last year and after 2 friends twisted their ankles about a week or two before last year’s Ascent, it is a main stay of mine now. The point of the modified Ladder is to still get the high altitude training but lessen the risk of running down (not to mention the stress on your body!). Anyone who has ever hiked the peak knows how rocky the top mile is. Avoiding running down that is key.
So, a modified ladder is 3 down, 2 up, 1 down, 2 up (3-2-1-2). I did this yesterday not only for the training but also just for a mental check off. I will (hopefully) feel better in the race being on familiar trails. The last 3 miles is tough but I like it. I geeked out and took a few pics on the trail! Here you go.
3 Miles to the top. Elevation, 11,500 feet. This is A Frame.
The view of Colorado Springs from A Frame.
2 Miles to go to the top. Elevation, 12,700 feet
Looking up the trail from the 2 miles to go sign.
This is at almost the 1 mile to go sign. This is a long traverse that is just a nice confidence booster. There is an Aid Station during the Ascent right in the middle there. They actually run hoses down from the Summit house!
1 Mile to go. Elevation is about 13,000 feet. The distance between 2 and 1 to go is less than a mile but it all evens out once you get to the top...
The Cirque is just a few feet past the 1 mile to go sign. This is the home of the El Paso Country Search and Rescue Kazoo Band during the Ascent! Last year, they opted not to play the Kazoo but were handing out plastic trash bags (it was a BAD year in 2008!).
The 16 Golden Stairs. There is nothing F-ing Golden about these! The 16 'stairs' are actually made up of 32 180 degree switch backs. This is longest quarter mile of your life!
I don't remember which "Stair" number this was but you can see the Summit house up there.
"I am done." That is about all the smile I could eek out after my workout! It was tough.
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