[Seth Keena]

Hi, rbj7787

Thanks for writing in.  The ME workouts are obviously excellent for mimicking and training for vertical and general running events. If possible, bring a small backpack to add some liters of water  making more challenge. You can also do a lot of sets (like 10 or more) in a workout, aiming to maintain high-velocity throughout.

A workout I and Scott have used is ‘water intervals,’ or whatever you want to call them: Basically, pick an interval length, eg. 3min of hard with 2min easy, and run in shin+ deep water for the hard period; wet sand for the easy rest interval. The sticky and heavy water is very effective resistance training. The intensity can be adjusted with velocity and water depth. Beware of running in sand as it can cause soft tissue damage under high load or long duration running – be conservative to start!

Hope the trip is fun and fitness-productive.

-Seth