#3 – Four Weeks To Go…Stairs, Stairs, Stairs

Four weeks from today I start the trek up Kilimanjaro. September 22.

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I’m excited – a bit anxious – but mostly excited. I figure I’ll workout about 20 more times and plan to concentrate on stairs, walking lunges, squats, and more stairs 🙂

I’ve done some treadmill work with the incline set at 15%. This is good and hard but it doesn’t factor in the muscles that deal with the downhill. I learned this the hard way when doing the Inca Trail hike in Peru a few years ago and didn’t train for the down at all. The downhill about killed my quads and knees. So for this trek, I’m training more outside incorporating the up hill and the down hill.

There is an amphitheater around a small water reservoir that is about a mile from my home. I run there, do about 55 flights of stairs (probably more equivalent to 75-85 flights of stairs inside a building) and then walk home. That workout takes about 1.5 hours and covers 4 miles and over 11,000 steps. It’s a great allover leg workout: quads, hamstrings, glutes, calves, and core too. This is a shot from a video clip:


I’ve spent some quality time at REI over the last few days. Bought  a sleeping bag liner, thermarest, hiking socks, sock liners, camp shoes, thermal long underwear, more hiking pants, a travel duffel bag that the porters will carry, and probably more that I’m forgetting. I’m sure I’ll be back there a few more times before I leave!


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