Pikes Peak Prep: Mini-Ascent

Workout - Pikes Peak Prep: Mini-Ascent

• 10min @ 7'00''/km
• 60min @ 5'30''/km
• 5min @ 12'00''/km

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Intro

Seth James DeMoor’s INTO THE MEADOW! Ascent training commences covers everything you need to execute this workout. Below is the breakdown—grab the full video for the complete context and any additional cues.

Key Points

• Altitude & vertical training is the centerpiece: Grey’s Peak hosts a 13‑mile (21 km) route that stacks 4,400 ft (1,300 m) of vertical gain and loss. DeMoor relies on this terrain to prepare for Pikes Peak.
• Progress beats perfection – recovery from injury works with 2‑3 mi runs scattered through the week; build toward two sessions that each deliver 12,000 ft of elevation gain per week for lasting adaptation.
• Fuel early: Spring‑Hill energy gels (mango, banana, honey varieties) work well—consume one in the early miles. Carry 12 oz of water to maintain hydration.
• Adjust effort to terrain: run the majority (90 %) and walk steeper or snowy sections (10 %).

Workout Example

• Distance: 13 mi (21 km) total
• Elevation: ~4,400 ft (1,300 m) gain + loss
• Pacing: Hold a steady endurance effort; your standard long‑run pace works fine since no specific target is given.
• Breakdown:
  1. Flat terrain warm‑up for 5‑10 min.
  2. Run ≈12 mi across varied ground (grass, trail, snow patches).
  3. Hike ≈1 mi when the slope steepens or snow deepens.
  4. Easy jog or walk to recover for 5‑10 min.
• Frequency: Two vertical sessions weekly, each totaling ~12,000 ft of elevation.
• Fuel: Take a Spring‑Hill gel (or comparable carb source) in the first half; bring 12 oz water.

Practical Tips

• Returning from injury? Start with 2‑3 mi runs three times a week; gradually work up to longer vertical climbs.
• Honor your body’s signals—hike when needed, dial back if necessary. Sticking with it matters more than pushing hard.
• Treat “altitude” as a training theme: focus on climbing and staying hydrated.
• Track your runs (the Pacing app works well) and adjust your pacing as fitness improves.

Closing Note

Take this altitude session for a spin and scale distance and elevation to suit where you’re at right now. Log everything in the Pacing app. You’ve got this—climb hard and enjoy the process!

References

• INTO THE MEADOW! Ascent training commences! - YouTube (YouTube Video)