Two hundred seventy-nine. That is the number of stairs between the 5th Floor and the 20th floor in my office building. I just walked and ran up them and then back down. My chest is burning. It's funny how running up a few flights of stairs for a few minutes makes me feel like I just ran a 7 minute mile.
I've been counting stairs a lot today. The Broadway Junction staircase, the one that leads from the A platform up to the J platform has 71 steps. I counted the stairs leading from the J to the L platform, too but I can't remember how many there are. I'll count them again tomorrow. Then there are the stairs between the L and the street at the Union Square station. There is no shortage of stairs in the city, which is a good thing.
Basically, I've been walking and running slowly up stairs since throwing my name into the running for the Empire State Building Run-up. I probably won't get in the race, but lately I've been having trouble motivating myself to go out for a run. The building I work is 20 stories tall. I figure walking up the stairs once a day is a good way to keep active. However, I don't think it's the best way for me to train for this race. I'm not sure what the best training method is but I have some ideas.
1. Run up the stairs slowly for as long as I can and walk the rest. Do this once a day. Walk back down. Eventually, I'll be able to run up all the stairs.
2. Run up a flight of stairs. Walk up a flight of stairs. Repeat till I get to the top. Jog back down.
3. Run up to the 10th Floor as fast as I can. Walk back down. Repeat this for an hour. Do this 3 times a week, adding a flight every week.
Somehow, I think option 3 is the best way to go. It took me 6 minutes to climb those stairs and make it back down to my desk. It may have even been 5 minutes since I kind of sauntered back to my desk when I was done. Six minutes of stair climbing a day is not going to get me into the shape I need to be in to run up 1,000 plus stairs.
Tomorrow, I step it up. (Terrible pun, I know.)
Comments (3)
Hi, this is Sheila (from the dove) I saw your blog on Mike's page, and was interested in the name.. then I realized who you were:)
Congrats on the marathon!! Next up- the Empire State building-ouch.. I mean wow! I'm no expert, but maybe you could do a combination of training ideas 1,2,and 3?
#2 sounds best to me for building your endurance (we used to do something like this in high school when I ran x-country- but not with stairs.) You could gradually make it more challenging by running 2 flights, walking one etc. Then it would almost turn into idea 1.
3# sounds good to do for a hard workout once or twice a week (like speed training)..
(When you get tired, pump your arms harder!... your legs automatically follow)
Don't forget to take 1 day a week completely off, so your muscles can repair.
good luck!
...I need to go running...
Posted by sheila | December 22, 2007 1:23 PM
Posted on December 22, 2007 13:23
I'm just amazed that you can write the words "run up to the 10th floor" and not have palpitation at the thought alone. Granted, I know nothing about fitness but maybe doing some sort of interval training like the run up/walk up alternating flights is best for endurance, then switch it to the running up as many flights at a time once you're used to going steadily up stairs... good luck!
Posted by Kim | December 22, 2007 5:14 PM
Posted on December 22, 2007 17:14
Hi,
I came across your web site today while doing a search on the best way to train for the Empire Run up.
I really did not expect to get in this race either because I thought it was only for elite athletes. Now that I'm in, I'm excited and scared at the same time.
I was able to walk up 20 flights this morning with no problem. (with a bit of huffing and puffing, of course!, but my legs felt totally fine).
How are your knees? I read that you should avoid running back downstairs; taking the elevator back to where you started is less taxing on the knees.
Good luck! It's exactly 2 weeks away!
Fatima
Posted by Fatima | January 22, 2008 2:56 PM
Posted on January 22, 2008 14:56