This post is a reminder that your training should be specific to your race. Here’s what I mean by that. If your race is hilly, you should be training on hills. If your race is on trails, you should be training on trails. If your race is at altitude, you should be training at altitude (if possible).
This has been on my mind because the ultra that I’m doing in June has lots of stairs:
I’ve never done a race with stairs before so I know it is something I need to practice. This is much easier when the weather is nice, but unfortunately, it hasn’t been nice lately.
Fortunately, nearby Syracuse University has a pretty decent set of covered stairs. Earlier this week, I decided to do some repeats on them since students are away on Spring Break.
As you can see, there’s a bench about halfway up, in case you have a strong desire to catch a disease or get murdered.
I think there are about 117 stairs and each rep covers about 60 feet or so of vertical. I checked topographic maps to confirm this (I’m that kind of run-nerd).
I did at least twenty reps (I lost count, but I know it was at least twenty). They took me anywhere between 35 and 45 seconds each.
It has now been several days and I’m still sore. However, this is a good thing! It shows me that I need to do more stairs to be prepared for the race in June. It also perfectly demonstrates why your training needs to be specific to the race you are doing. Some short-term pain is definitely worth some long-term gain!