Posts Tagged ‘Empire State Building Run Up’
Protected: A history of the Empire State Building Run-Up: 1984-1987
Posted: November 27, 2018 in Tower running historyTags: Al Waquie, Empire State Building Run Up, ESBRU history, Isabelle Carmichael, Janet Wendle, Janine Aiello, Joe Kenny
Protected: A history of the Empire State Building Run-Up: 1981-1983
Posted: November 26, 2018 in Tower running historyTags: 1981, 1982, 1983, Al Waquie, Empire State Building Run Up, ESBRU history, Jim Ochse, Mary Beth Evans, Nina Kuscsik, Peter Squires
Protected: A history of the Empire State Building Run-Up: 1978-1980
Posted: November 25, 2018 in Tower running historyTags: Empire State Building Run Up, ESBRU 2019, ESBRU history, ESBRU record, ESBRU winners, Fred Lebow, Gary Muhrcke, Jim Ochse, Jim Rafferty, Marcy Schwam, Nina Kuscsik, NYRR
Empire State Building Run Up 1978
Posted: February 3, 2017 in Tower running historyTags: 1978, Empire State Building Run Up, First ESBRU, Gary Muhrcke, Marcy Schwam

It’s February 1978, Jimmy Carter is in the White House and Player’s Baby Come Back is about to be knocked off the top of the Billboard 100 by the Bee Gee’s Stayin’ Alive. The Dallas Cowboys are celebrating their second Superbowl win and there’s a huge blizzard heading for New York.
Fred Lebow is six years into his 22-year reign as president of the New York Road Runners. In 1970 he organised the first New York City Marathon for a small group of 55 runners. Now he’s about to see another one of his bold ideas come to fruition – a race up the stairs of the Empire State Building.
Elsewhere in the city, Gary Muhrcke is at home. A former New York City fireman, he was forced to retire on a disability pension almost five years ago, at the age of 33, after injuring his back in a burning building. He’s been taking painkillers for a while, but he’s found that doing a bit of running again actually does a better job of easing the pain than the pills do.
Before his injury Muhrcke was a serious athlete. He won the first NYC Marathon in 1970 in a time of 2hrs 31mins.

Gary Muhrcke wins the first NYC Marathon
In the right circles, he’s a bit of a celebrity. He knows Lebow is putting on a new event; something unique. He’s signed up for it. Hopefully his back will hold out.
Marcy Schwam is going to turn 25 in about a week’s time. Three years ago she walked away from a burgeoning career as a tennis player. She’s a long-distance runner now. A good one. She won the 50km USA Championships at the end of last year. Now she’s training for the Pikes Peak marathon in August, and the 72-mile Lake Tahoe ultra in September. Some incline training in New York’s second tallest building sounds about right. She reckons she probably has a decent chance of finishing near the front, too.
Maybe Fred Lebow had heard about these stair races some students had put on in London in the ’60s. Maybe not.
Either way this race up the 1,500+ steps of the Empire State Building was going to be fun. Something different for winter, when the conditions in the city aren’t ideal for road races.
The first Empire State Building Run Up
It’s race night. Competitors are waiting in the lobby area for the event to start. They’re wearing t-shirts printed with an image of King Kong hanging off the side of the Empire State Building. It’s the 45th anniversary of the movie.
Muhrcke and Schwam are about to write their names into stair climbing history.

Muhrcke wins the men’s division. Despite a sore back, he reaches the top of the building in 12:33. He gets a lot of heat for taking part in the first ever Empire State Building Run-Up.
Speaking in 1994, Muhrcke recalled: “People asked, ‘What’s a guy who can run up 102 flights of stairs doing with a fire department disability pension?’ Even The Times had an editorial about me. They had to hold a departmental inquiry, but I proved that the ability to run is different from the ability to pull and carry a 200-pound person out of a burning building – and a fireman’s job is to pull and carry. So I still have the pension. And I still have recurring back problems.”
Schwam won the ladies division in a time of 16:04.
She went on to become one of the greatest female ultra runners ever. She became the first woman to complete that Lake Tahoe race she was training for, and she took third in the Pikes Peak marathon. She was just getting started.

Marcy Schwam on her way to setting multiple world records at a 24hr race in 1980
World records for 50 miles, 100 km, and 100 miles all fell to her throughout the 1980s. So did records for most miles run in 24 hours, 48 hours, and 6 days. In 1984 she took second at the gruelling 153-mile Spartathlon race that traces the route taken by Pheidippides between Athens and Sparta, during the Battle of Marathon.
For more on the history of the Empire State Building Run-Up check out our in-depth series covering 30+ years of the event – start with the history of the ESBRU 1978-1980.
Empire State Building Run Up 2015
Posted: February 5, 2015 in NewsTags: Christian Riedl, Empire State Building Run Up, ESBRU, ESBRU 2015, Suzy Walsham
Congratulations to Christian Riedl on an amazing first win at ESBRU last night. The German held off last year’s champion Thorbjørn Ludvigsen to take the win by a very narrow margin of just three seconds. His winning time was 10:16. Australian Darren Wilson took third spot with a sub-11 minute finish. It was good to see Sproule Love take a few seconds off his 2013 time and take fourth, with Italy’s Emanuele Manzi claiming a strong fifth place, in what we think may have been his first attempt. This follows on from his recent second place finish at the Swissotel Vertical Marathon in Singapore last year, showing he may well be one to watch this season.
In the women’s race it was in many ways business as usual as reigning ESBRU and Tower Running World Cup champion Suzy Walsham demonstrated her supremacy by taking an incredible sixth title, with a winning margin of over a minute. Americans Stephanie Hucko and Shari Klarfeld completed the podium, with only five seconds separating the pair in what must have been quite a battle on the fairly narrow staircase.
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Elite level training tips: Kristin Frey
Posted: January 9, 2014 in TrainingTags: Empire State Building Run Up, Kristin Frey, Training tips, Vertical Rush
Kristin Frey is a vegan endurance athlete and elite stair runner from Illinois who came third in the 2013 Tower Running World Cup standings. She started her athletic career as a marathoner before transitioning into tower running in the 2010 season. She immediately began clocking up wins and has maintained her position among the world’s best stair runners for the last few years. She also has three top ten finishes in the Empire State Building Run Up (2011-2013), one of the classic events of the stair running calendar.
Last year, in the lead up to the NSPCC Gherkin Challenge, Tower Running UK got in touch with Kristin in order to get some insight into how the best tower runners train for an event. Kristin was very generous with her time and provided some great information about how she trains and her favoured techniques while powering up the stairs.
1. How do you pace yourself during a race?
“I usually try to start off conservative, or on the slower side, and pace myself during a climb. I will usually check my watch every 10-20 floors to see what kind of pace I’m on and I pick a “go-floor” where I tell myself to pick up the pace so I can finish strong. I’m never actually running up the steps, some of the other top climbers can get away with that, but I usually take two steps at a time and its a quick walk.”
2. What sort of rail grip/technique do you use?
“I usually use the rail like a rope, so I’m pulling myself hand over hand. I find that to be best for me. Other climbers may use both rails if the stairwell is narrow enough and some of the top climbers may run up the steps barely touching the rail, but I prefer to stick to the inside rail.”
3. Could you give us an insight into your training regimen, e.g. sets, length of intervals, pace, alternating two step and one step runs?
“My favourite training building is 20 floors, it takes me about 2:30-3:00 to climb depending on my pace. Sometimes I will do 5 climbs using my normal technique and a fast pace, my rest will be the elevator ride down (usually about 3:00). I will also do 5-10 floor sprints where I’m running steps. Whenever I’m doing a standard climb workout, I will always take two steps.
When I’m sprinting I will vary between one step running and two steps. For sprints, I may do 5-10 floors then rest 1:00 then go again. Maybe do 5-6 sprints. For cross training I do a lot of spinning and will also run on the treadmill with the incline set to 11-15%. You could do intervals that will last the duration of your race, so 5:00 intervals if you think it’ll take you 5:00 to climb, etc.”
4. What one crucial tip would you give to a novice (but fit) stair runner to help them achieve a good time?
“I think the main thing is getting in some training in the stairwell so your familiar with it, and you can work on some technique. Your heart rate will be high almost immediately and you’ll be breathing hard so start off conservative. Most people will start off too fast and then get tired after 5-10 floors! It’s better to have extra energy and to pick up your pace along the way instead of crawling to the top”
If you can adapt some of these tips to your training schedule and be mindful of Kristin’s tip to pace yourself properly on race day, you stand a good chance of clocking a competitive time.
Tower Running UK would like to extend a massive thank you to Kristin Frey for her help and wishes her the best for the 2014 season, where she is planning to put most of her focus on ultramarathons. You can follow her progress at her blog: http://kristinfrey.blogspot.co.uk/
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