Covering Steep Terrain at the Foundry

On Thursday I had a double training session. I went for a 30 min run and then had a short but sweet session on the training board at the Foundry because the Wave was being reset for F-BO 2014 and was off-limits.

My training aims were:

Zone 3/4 on Steep Terrain

Warm up: ‘wrong handed’ climbing and no hands climbing
Main session: Steep terrain (Z3/4) keep feet on wherever possible, explore foot position, hip position, and body rotation to keep feet on (over and above trying to top a problem)
Warm down: Easy problems, dynamic, missing holds.

 What I actually did was:

  • Warm up: traversing, and using the bottom of the lead climbs in the Furnace. Did cross through and used holds the ‘wrong way’.
  • Main session: Played on the 45⁰ board. Mainly focused on linking moves rather than getting to the top of the board.
  • Cool down: Did big moves and swung around on big holds in the traversing corridor.

I warmed up traversing around the Furnace and in the traversing corridor – there wasn’t really an opportunity to climb wrong handed as there weren’t the problems and holds. That said, having to warm up on the bottom of routes in the Furnace did mean that I was using holds the ‘wrong’ way.

A warm up problem on the training board.  Photo: CanadianKate

I was aware that I only had an hour to train, so I finished warming up on the steep board. There are some pretty big holds on either side of the board. These were the only problems that I actually topped! But that isn’t the real point of the session, so it didn’t bother me that much. As Diane keeps telling me (and I keep telling myself):

Remember that trying really hard on moves that I ultimately fail at/fall off on will make me stronger!

I tried 3 different problems, using features for feet rather than holds. This meant that I could only link 4 moves max before getting tired, or forgetting where I was going. I tried to use the centre of the board, but mainly played on the sides.

One of my problems on the training board. Photo: CanadianKate

I definitely felt that my core got a work out and better at thinking where to put my feet. Although, knowing the features of the board would really help! I also had to remind myself to keep resting between tries. This really helped and after 3-4 goes, I could link the holds that I had chosen. Next session, I might even make it to the top of the board!

I also went for a maintenance run during the day which meant staying in Zone 2 heart rate for the whole run. Unfortunately, my Garmin decided not to join the party and spent most of the run trying to find signal. I think the really crap weather probably didn’t help. Anyway, I felt really good and quite light on my legs other than the fact that I really needed to pee for most of the run. That is such an uncomfortable feeling and really put a dampener on the run. I ended up having to split my run into two separate recordings because Garmin finally got some signal after 20 minutes. I did 4.01 km in 29:46 min (give or take). For the last 10 minutes which Garmin actually tracked, I had a pace of 6:44 min/km. Pretty pleased with that!

By the end of the day I was pretty damn tired, but really pleased with my training. I felt like I had balanced the strength/steep session to keep some in the tank for Friday’s training session, but still had something to go for a run as well. I’m so excited for Font!

Some stats:

  • Distance: 4.01 km
  • Time: 00:29:56
  • Elevation gain: ?
  • Pace: 6:44 (roughly)

Year to date:

  • Distance: 89.8 km
  • Time: 10:37:00
  • Elevation gain: 1588 m
  • Runs: 16

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