To go with my query on stepping for a marathon. There seems no easily available data on effort required for elevation change based on stair climbing verses running up a slope? More general elevation change guidelines however show :
Going Up Every 100 feet of elevation gain slows you 6.6% of your average one mile pace. Example: A race that climbs 300 feet would slow an 8-minute miler (3 x .066 x 8 x 60 seconds) = 95 seconds slower per mile.
Going Down Every 100 feet of elevation descent speeds you 3.6% of your average one mile pace. Example: A race that descends 300 feet would speed an 8-minute miler (3 x .036 x 8 x 60 seconds) = 52 seconds faster per mile.
Running High Every 1,000 feet of altitude above sea level slows you 1% (up to 8,000 feet, then all bets are off) Example: A race at 3,000 feet would slow an 8-minute miler (3 x .01x 8 x 60) = 14.4 seconds per mile, or 6:20 total in the marathon.
These are obviously optimal calculations but they do give a good rule of thumb guide for pacing. For a sub 24 hour Bob Graham Round say, using 29,000ft up and down and 70 miles [this hasn’t taken into account the working elevation ie Running High nor terrain in footing terms – mud, rockiness, vegetation, etc] this would give an average of 400-450ft per mile incline and decline so a loss of 6.6% pace offset by a 3.6% pace gain for a 3% loss overall. Twenty four hours [1440 minutes] for 70 miles means [without rest] 20.5 minutes a mile. If slowed by 3% for elevation this would mean needing to do 18 minute miles. Obviously with rest breaks, weather, Running High, footing considerations, etc this pace becomes faster at perhaps 15 minute miles?
Today back to the 6AM stuff! A 1 1/2 set stair session, 3 miles walk to work and back again for what seems likely to become the standard/minimum distance a day jog/walk/walk of 9miles [for the next 5 weeks at least till school term is over].
londone[14] 1263mile
OUTRUNTHEZOMBEEZ 