cesimpson

I return to this blog after a long absence. I won’t apologize nor make excuses. I just didn’t feel like I had anything important to say. ~shrug~

Master The Met

This will be my fourth year running 42 flights of stairs for the American Lung Association. I put together my largest team yet - 10 people - and we raised about $1200. Last time I checked, the entire event had raised a little over $250,000. This is fantastic, and due to the contributions of many of you. Thank you very much.

We’re racing early this year. Our team’s start times will be just after 9:00 on Saturday morning. I’m feeling pretty good about the whole thing. I’ve been alternating between running up and down a tall set of stairs at the YMCA (30 steps / flight, 60 laps up and down) and time on the StairMaster-like machine (1000 steps @ 120-130 steps/minute).

I’ve backed off my pressing work a bit and focused most of my energy into running stairs and high-rep squats and lunges. The key to making it to the top of the stairs in one piece is controlling (or overcoming) lactic acid.

A Typical Workout

“Stretching”

Butt-Kick Steps

High-Kick Steps

Spider-Man Steps

Lunges

Foam Rolling

Warm Up

Jumping Rope

Overhead Squats

15-20x @ 45#

15-20x @ 95#

10-15x @ 135#

few @ 185#

Squats

20x @ 185#

20x @ 225#

3-5x 20-30x @ 245#

Lunges

200m Walking Lunge @ 135#

EITHER

60 “laps” up&down 30 step staircase

2 stairs/step, running 2/5 laps

OR

2x 1000 steps on stair-machine @ 120-130 steps/min

w/ plenty of rest between the two rounds

I’ll come back here early next week and post pictures, times and a general post-event wrap-up.

…and hopefully I’ll have some more important things to write about here more often.