Training for EBC in July and August

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Photo above was of our secret stair training locations. Eight flights of stairs ten minutes from home. great for winter training because it was totally covered.

July

Week 1…Stairs 45 min;  Treadmill walk run. on 1 step incline, 35 minutes; I stopped counting the steps and we started recording time.

Week 2…Stairs 50 min; Treadmill 45 min, 43.5 km, step incline 1, vft 143, 10 min run; Hill walk Viewbank, 1 hour 5 min; Treadmill 36 min, 4 km, vft 131.

Week 3…Stairs 1 hour, 4000 steps; Treadmill 3.65 km, 1270 vft; Treadmill 3km, 33min, 100 vft;

Week 4… Stairs 4,368 steps; Treadmill 4.256 km, 1559 vft. weight in pack 2.3k, 15 step incline; treadmill 3.038 km, 1120 vft., 2.4 kg weight.

Week 5… Treadmill 4.010 km,1580 vft, 56 min, 2.4 kg weight in pack; Walk on track 9 km, 2 hours 10 minutes: treadmill 3.117 km., 1506 vft in 51 min. on 15 step incline

August

Week 1…Treadmill 3.8 km, 1721 vft.,1 hour; Stairs 3,800 stairs 1 hour; Treadmill 3.825 km., 1500 vft.: Walk 9 km, 2.5 – 3 hours with trekking poles.

Week 2… Stairs 70min: Walk to Rosanna 8km: treadmill 3.92 km., 1502 vft., 1 hour; Treadmill 3.825 km., 1609 vft.: Walk hill and track training 8.3 km, 2 hours 40 min.

Week 3…Bike to Petty’s Orchard, fell off bike: Stairs; Treadmill 4.144 km., 1787 vft.; Treadmill 4.810 km, 2000 vft.; Walk 6 km. at Cape Patterson.

Week 4… Walk at beach, Cape Patterson; Walk hills, 9 km., small pack; Treadmill 4.113 km., 1767 vft., 1 hour and feeling very tired; Stairs 60 min; Walk 11.5 km.

What we were training for – The 2015 Trek

A glimpse of the trail

But if you want you can jump to Day One of the 2015 Trek Lukla to Phakding or get a taste of an Acclimatisation Day at Dingboche or you want to skip straight to one the best bits feeling on top the world at Kala Pattar.

If you are not convinced the incline training for EBC is worth the effort read 25 Reasons to Trek to Everest Base Camp.  

 

Counting Down to Our EBC Trek

Today is our second last Monday out with the ‘roos at the back of Templestowe doing hill training. Seeing large mobs of kangaroos moving between the paddocks, orchard and scrub areas around the mountain bike trails and the rough tracks of the Main Yarra River Trail is always special. They are amazingly powerful animals, quite curious and we have had a few close encounters with the bigger ones as they are so well camouflaged.

Appropriately we were rained upon today as chances are we will get wet this time around on our trek as it is the end of the monsoon season. I was also practising with my new camera. Looking at the results I need a lot more practice!

The last two weeks will be packing, some training, preparing for a three week break at work and adding more posts on the 2015 Trek  section. So watch that space.

Training for EBC in May and June

TIPS

  • Keep a training calendar.

  • Enter details straight after training or you will forget, then get into a hot bath.

  • Undercover stairs are a great option during the winter months.

May – training three days a week, starting incline training on the treadmill.

Week 1…Walk 1.5 hours, Hills @ Templestowe; Treadmill 30 min 1 km run, vertical feet (vft) 500, 2.706 km Week 2…Treadmill 3 km, 25 min, no incline, 65 steps on new stepper; Walk 65 min fast walk to Rosanna, 5.5 km; Hill climbing (?) Week 3…Bike, Bridge at Templestowe to Petty’s Orchard; Hills (?); Treadmill 4km, incline 800 vft, 46 minutes; Treadmill 4km run,1 km walk cool down. in 46.5 minutes on 1 step  incline. Week 4…Treadmill incline training,1 hour, 4.73 km 5 and 7 step inclines, 1052 vft.; Treadmill 30 min, 2.6 km, 1 incline 53 vft.; Walk Plenty River Trail, Viewbank, 1 hr 45 min, off trail hills.

Perfect for Everest Base Camp Hill training

This is one of our favourite training hills because it is steep! That’s Sam half way down the hill and my daughter is the speck at the top.

June – training three days a week, 1 slow week, started step training

Week 1… Treadmill 4km total – 3 km run on 0.5 incline in 27 min, 1 km on 10 step inlcine, 40 min, 346 vft. No other training this week. Week 2… Run at Rosanna Park; Weekend away, Heathcote 7 km walk. Week 3… Walk, Plenty River Trail Viewbank off trail hills; Run 4km at Rosanna Park; Treadmill incline training, 10.5 step incline,  30 min,1.997 km; Stairs at La Trobe 2,304 steps Week 4…Walk at Rosanna Park 5 km ; Walk, Plenty River Trail Viewbank, 6 km “6 laps”; Stairs at La Trobe 2,000 steps; Walk, Plenty River Trail Viewbank,”8 laps”, 1 hour 10 min. Week 5… Stairs at La Trobe, 2,250 steps, 40 minutes.

* Stairs have been a good option during the Winter months.

Horse Whispering on the Track

Tried out my horse whispering skills while training today. A rendition of Shosholoza complete with some mouth percussion and clapping did the trick and attracted three horses over.

training and soul food

Horse whispering while training today. Sometimes the magic finds you and sometimes you just have to make it happen.

training and fitness

He seemed to like my rendition of my favourite choir song. The mouth percussion helped.

Boot Camp – Boots and All

My mid week thirty minute incline training got the tick from the Trainer. However on my Friday training night after working a five day week and ending a busy term, all I wanted was a couple of glasses of champagne. Guess who wasn’t impressed? As a concession I promised to train every day over my two-week school holiday break starting the next day. We were both happy with the idea to get back on track. Boot Camp he called it.

This morning was cool and we set off for some local hill climbing in our trekking pants and boots. Appropriate for day one of Boot Camp. Because I had problems with socks on the first Everest Base Trek I experimented with some different ones. I will share this story in a post. Five minutes into the walk my husband decided to leave the track and beat a path up the hill. Thank goodness for my boots.

Terrain training he called it. We did lots of it before the 2013 trek, as it is great for strengthening ankles. Good for breaking them too if you are not careful. Of course he was right. The trek is full of rocks, stones and steps along much trail to Everest Base Camp; well at least to the place we reached.

Everest Base Camp trek the trail

Why practising on rocky footpaths is good idea.

We explored an area obviously popular with rabbits. Between watching out for blackberry bush branches, avoiding rabbit holes and broken fencing I was pleased to find some interesting feathers and small animal skulls.

Tip: It is really important when training for EBC trekking to practice with the clothes and boots you will wear. Imagine discovering on the track that a piece of clothing is uncomfortable. Test out everything you are taking. Everything.

Tip: Start researching your gear and buy it early. Start with the boots.

Tip: Practice lots with your boots.

Both photos are of the EBC trail.

Boot Camp Day Two