We're hiking down from the South Rim about 11 miles and spending the night at Phantom Ranch. Seven months ago I was worried about the downhill trip but now I think my knee will make it. I'm more worried about the next day, 14 miles up the North Rim.
It will take about 6 hours at 10-15 degree elevation at 3 miles per hour, so I was advised to begin on a treadmill at 15 degrees walking 10 minute intervals as fast as I can. Currently I walk 3 miles per hour on flat surface without elevation, so I started out at a 2 mile/hour pace.
Oh no!! I couldn't even complete four (4) ten minute intervals at 15 degrees and 2.1 miles per hour. Oh well. I guess this is just like not being able to make more than 1 loop at Miami Whitewater. I'll have to start at ground zero and work my way up.
So my plan is to go over to the gym 2-3 times a day until I can do five (5) ten minute intervals at 15 degrees 2 miles per hour. Then I'll put on my backpack and begin doing it with weight on my back. Then I'll try to start upping my speed from 2 miles per hour in small increments until I get up to 3 miles per hour.
I have 38 days. Can I get to the point where I can do 3 hours a day 15 degrees at 3 miles per hour with a loaded backpack? If I do, how ready will that make me to hike out the North Rim? I was sweating and breathing hard going less than 40 minutes at 2 miles per hour today and my heart rate was 150-160.
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