Wednesday, November 6, 2013

2013 Willis Skyrise Stair Climb


2013 Willis Tower Skyrise Stair Climb
Sunday November 3rd 2013


Justin Stewart
1st Place/2,300
13:29

Race Morning 4:00 a.m.
This race is always interesting waking up for because it lands on day light savings time. Woke up around 4 to get a shake out run in. Ran easy just shaking the legs out, getting the blood flowing for 10 minutes. Got back to Jesse's house and stretched out then ate some breakfast.

Race Recap
I went into this race pretty confident, relaxed, and in shape.  This race comes at a weird time of year for me as far as stair climbs go. This year I was ready due to the fact that Ive been training for the 12 hour stair climb. The strength that I have gained from those long hours in the stairwell paid off.  When we were lining up I really did not want to go first. I climb better when I know I have to catch people and it keeps me motivated to climb and catch the next person. I usually go first but this time I was stubborn and started 4th in line behind Jesse, Oz, and David Tromp with Tim Danahue and Gorge Hermann right behind me.  I had a game plan of working into the race and thats exactly what I did. I remained focused on keeping a nice uptempo pace the first 50 floors then working into it if I was feeling good. I didnt know much about Tim but I knew he trained with Sproule so I knew he had to be good. Tim caught me by floor 15 or so and was moving but I never lost sight of him. He was breathing quite heavily so I stayed calm and hoped he wouldnt be able to keep that pace.  He later faded around 70 were I passed him back.  He had huge long legs and it was hard for me to get around him, his 4 steps equaled my 3. From 75 ish on I was all alone and focused on picking up the pace every 10 floors and putting as much time as possible between me and everybody else behind me. The last 20 floors I caught myself really looking at my watch quickly on the landings because I was really wanting that record. At floor 94 I glanced and saw 13:01 and thought damnit....but I could still get in a solid PR. The last 10 floors I actually had what I would consider a sprint finish in the stair climbing world.  I was really moving and grabbing the railings for everything I had left. Stopped my watch and saw 13:29 and was pretty pleased considering my finish and time from 2 years ago was 14:49 and 10th place. 2 years ago I had a rude awakening with this tower but this year I was ready and more prepared.  Then I just played the waiting game on finding out everybody else's times.  Overall I was really happy with my performance and time and effort I put forth in this race. I really wanted that 13:03 record but itll have to be next year. I know what I have to do. My 13:29 ties for the 4th fastest time every ran up in that race with some pretty big names in the sport next to me, which is a good feeling.


Results:

http://theracershub.com/results_view.php?id=2270&result_type=file&PHPSESSID=ef4d91f7d52c7742bfb9e65f174413b9

Sunday, October 20, 2013

2013 Springfield Marathon

2013 Springfield Marathon 

Marathon
1/2 Marathon
10k 

October 20th, 2013
Location: University of Illinois-Springfield


10k Results
Pre-Race 
Justin Stewart
Place: 1st Overall/324
Time:  34:37 (5:32 pace)
Speed: 10.8 mph

10k Race Recap
I decided to run in this race last week.  My base mileage has been going really well and with only 3 consistent weeks of running I feel stronger than ever.  Over the years there have been plenty of times where I havent ran in a while and then I start my base training which usually consists of a couple months of increased mileage and easy runs with a few fatlek and dynamic runs as well as tempos mixed in there.  So far my weekly mileage started at 15, 20, 20, 30. I will keep increasing the mileage up to about 60 miles a week then start to incorporate some speed work getting ready for some indoor and outdoor track races this winter and spring. In the past my base building mileage usually consisted of 6:45-7:00 minutes pace miles. This year with my stair climbing training included in my base building I am hitting 6:10-6:30 paced runs easily and feel stronger than ever. I believe this strength showed in todays 10k I decided to hop in on a whim. I went out with the mindset of working into the race. Start as a tempo for the first couple miles then work into it. I honestly was expecting 5:45 pace but ended up hitting 5:32 pace which I was thrilled about. I led the race from start to finish and was out by myself the entire race. It wasnt until mile 2 when I started coming up on the tail end of the marathoners which helped in me keeping my pace honest and uptempo. The mile markers werent consistent and I only saw mile marker 2 and 3. I went threw the 2mile marker in 11:26 and the 3 mile mark in 16:54.

Overall, it was good race to get into last minute. Its always nice to win a race especially the inaugural event, so I guess you could say I have a course record as well. After the race I also was interviewed by 3 time Olympian and record holder Craig Virgin which was pretty cool as well. Overall great event and hopefully this event only grows bigger and more competitive over the next years to come. Congrats to all who participated and thanks go out to the fans, family and friends who came out to support.

With Craig Virgin after the race
Finishing stretch



12 Hour Stair Climb Training

Week #7 

Workout: 8 hour stair climb training session
Goal: Stay at a nice tempo that I think I can keep up for 12 hours and eat right. 
Location: Springfield Hilton (32 floors), Springfield IL


Done with 8 hours of stair climbing at the Springfield Hilton. I got through 7 hours and 40 minutes just fine, tried to pick it up the last 20 minutes and paid for it and crashed. 79 times up in 8 hours. Climbed the equivalent of Mt. Everest. Probably could have gotten the record today if I had climbed another 2 hours with better pacing and eating better. This will be my last long climbing session in my training. I figure if I can do almost 80 time up in 8 hours and feel pretty good then I can manage to climb at least 20 more times in 4 hours to get the existing record of 33,000 vertical feet. At the pace I had going today I could have gotten the record at hour 10 and still had 2 more hours to climb. I figure a whole lot isnt going to change from here on out till the event. Once theres people there encouraging me I think itll be a ton better mentally for me instead of being alone like I was for the 8 hour training session. 

Splits:
4:45
4:45
4:44
4:44
4:44
4:43
4:44
4:43
4:44
4:43
-----
4:43
4:41
4:41
4:40
4:39
4:41
4:39
4:38
4:39
4:39
-----
4:39
4:38
4:34
4:42
4:38
4:33
4:36
4:33
4:38
4:36
-----
4:39
4:37
4:33
4:31
4:24
4:32
4:34
4:26
4:28
-----
4:26
4:19
4:23
4:26
4:20
4:30
4:25
4:19
4:22
4:21
-----
4:18
4:22
4:21
4:15
4:19
4:20
4:22
4:21
4:18
4:20
-----
4:19
4:20
4:14
4:12
4:15
4:16
4:13
4:14
4:12
4:11
-----
4:14
4:11
4:10
4:03
4:00
4:01
4:07
4:13
4:38
4:45

Totals:
42,028 steps
26,268 vertical feet

Sunday, October 6, 2013

12 hour stair climb training

Week #6 

Down Week

Workout: Sprint workout
Goal: Give myself a down week without a long climb and do some sprints.
Location: Springfield Hilton, Springfield IL

Splits: 

1.)  4:40 warm up climb
2.)  3 x (sub 3 minute climbs with 2 minutes rest between)
             2:45
             2:47
             2:55
5.)  4:50 cool down climb
6.)  12 x 5 floor sprints with 1 minute rest between

12 Hour Stair Climb Training

Week #5

Workout: 6 hour stair climb training session
Goal: To stay at 12 hour climb pace, stay under control and eat right. 
Location: Springfield Hilton, Springfield IL

Today I broke through a huge barrier. 6 hours of climbing was a success. Again, I had no crash or tiredness what so ever. I even negative split every hour and even climbed the last one in 3:24. This workout gave me a lot of confidence in what I can do come event day. On event day I know I will have the elevator on my side with shorter rests so I might be able to squeeze in another climb every hour even when I am staying at 4:20 intervals for the first 6 hours, which I plan on doing. It's just that in these training climbs I keep feeling really good and I loosen up and just find a groove and stay there. Yet with the 12 hour climb I will have to force myself to stay at 4:20's no matter how Im feeling. In this workout I am way ahead of record pace. I climbed almost 20,000 vertical ft in 6 hours only leaving 13,000 ft left for the second 6 hours if I continued on. Only 13,000 in 6 hours is doable even if I am starting to tire I feel I can reach that.

Splits:
4:22
4:21
4:22
4:20
4:18
4:18
4:20
4:19
4:16
4:19
-----
4:17
4:19
4:18
4:16
4:16
4:17
4:17
4:17
4:15
4:14
-----
4:13
4:17
4:18
4:15
4:16
4:15
4:16
4:18
4:13
4:15
-----
4:12
4:10
4:09
4:14
4:10
4:07
4:09
4:04
4:02
4:04
-----
4:06
4:03
4:05
4:03
4:02
4:02
4:03
4:03
4:05
4:01
-----
4:00
4:01
4:00
4:03
4:00
3:59
3:53
3:46
3:38
3:24

Totals:
19,950 vertical feet (3.8 miles)
31,920 steps

Saturday, September 28, 2013

12 Hour Stair Climb Training

Week #4 

Workout: 4 Hour Stair Climbing Session
Goal: Maintain what I think is my 12 hour pace for 4 hours. Stay under control and on a consistant pace.
Location: Springfield Hilton (32 floors)

Felt really good today. I stayed under control and had real even splits and was really consistant.  I had some support in the stairwell also; Karen Geminatti came out and did 4 hours in the stairwell as well, which helped in keeping me company.

I just took this workout an hour at a time and stayed as consistent as possible.  Once I got a couple climbs under my belt I found my rhythm and actually even hit 4:07 12 times in a row then I even dropped a few seconds each time and even got under 4 on some towards the end. I never crashed or felt overly tired or anything. If anything I felt strong and relaxed and confident as I went on. I know I still have some in me because even after 4 hours of climbing I was able to hit a 2:56. Next week I have 6 hours and that'll be another true test of what it takes to do 12 hours. I figure if I maintain the pace I did for the 4 hours and keep that for another 2, itll put me way ahead of record pace half way through. Then I'll have 6 hours to get in only 13,000 vertical feet. The last 6 Im expecting to get ugly especially by the last 3 hours, so I need to have a buffer for the times Im not feeling good and slowing down and taking maybe longer breaks. At least thats the plan. There is still a lot of unknowns when it comes to climbing stairs for 12 hours.
***Food intake seems to be working well also. Keep on keeping on.

Totals:
40 times in 4 hours (Average of 10 per hour)
13,300 vertical feet in 4 hours
21,280 steps in 4 hours


Splits:
4:13
4:08
4:08
4:08
4:08
4:07
4:07
4:07
4:07
4:07
----
4:07
4:07
4:07
4:07
4:07
4:07
4:07
4:04
4:06
4:06
----
4:05
4:07
4:03
4:04
4:05
4:05
4:04
4:03
4:03
4:02
----
4:02
4:00
4:00
4:03
3:58
4:01
3:59
4:00
3:58
2:54

Sunday, September 8, 2013

12 Hour Stair Climb Training

Week #3

Workout: 3 Hour Stair Climb
Goal: Initially the goal was to ride 100 miles on the bike then finish with an hour of stairs. It was down pouring and lightning out so I decided to just do 3 hours of stairs.
Location: Springfield Hilton (32 floors)

Felt pretty good. I felt under control and never bonked which is a good sign at 3 hours. Got in 30 times in 3 hours today. Elevators werent to  bad either. Had a lady ask me if I was that crazy stair climber guy who wins here (Hilton) all the time. I replied Yes, lol. Kinda cool, Im making a name for myself, the crazy guy. Physically I went into this workout kind of feeling foggy from Friday nights festivities still messing with me. Mentally I stayed tough and never lost it. My splits were right on as well.  I stayed hydrated and ate a couple granola bars and 1 Gu, and Gatorade, and pieces of watermelon throughout the workout. Seemed to sit fine and help.  This workout puts me on pace to break the record and then some. I figured if I average 10 times up and hour that'll give me some room to spare for the times I use the restroom or use more time to eat or if I just crash. 

Totals:
30 times in 3 hours
9,975 vertical feet climbed in 3 hours
15, 960 steps


Splits:
*Goal was to stay consistant, and I believe I achieved that. I even had enough in the tank to go sub 3 on the last one.

Hour 1               Hour 2                Hour 3
1.) 4:20             11.) 4:06             21.) 3:59
2.) 4:11             12.) 4:00             22.) 4:01
3.) 4:07             13.) 4:06             23.) 4:06
4.) 4:09             14.) 4:06             24.) 4:04
5.) 4:05             15.) 4:05             25.) 4:00
6.) 4:07             16.) 4:02             26.) 4:04
7.) 4:09             17.) 4:05             27.) 4:04
8.) 4:09             18.) 4:07             28.) 4:04
9.) 4:08             19.) 4:05             29.) 4:04
10.) 4:04           20.) 4:04             30.) 2:58
10 x's                  10 x's                 10 x's