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The Lisa
Trad climber
Da Bronx, NY
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Dec 10, 2011 - 06:16pm PT
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Well done Dogfather! Faster than my half marathon time and I was 34 the last time I ran one.
Jaybro, congrats on surviving the mini epic. At least you got some good mileage today albeit unintentionally.
I ran 9 urban miles at 08:30 minute pace, then coached a speed session for my club so got some speedwork in. Then I benched. Nice mix of runner/meathead work today :)
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Maysho
climber
Soda Springs, CA
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Dec 10, 2011 - 06:21pm PT
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Getting the absolute most out or our little 2k loop at Auburn Ski Club, strangely the snow quality is a lot better than the last two weekends, no wind, no debris, no water ice patches...just smooth corduroy for skating. Did 3X15 minute level 3 intervals. This level feels like race pace in a long race, have to hold back a bit on the uphills. Tomorrow I am going to "zen out" for 2.5 hours long slow distance, might have to listen to some stimulating podcast to handle that long on a track that short...
Hoping winter finally comes maybe week after next...
Peter
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Jaybro
Social climber
Wolf City, Wyoming
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Topic Author's Reply - Jan 1, 2012 - 05:00pm PT
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I ushered in the new year with a mellow 8 mile mtn bike ride.
I also started my annual pull-up/ invert routine. one more each day. Last year I kept that up until April. Taking rest days as need, but always making up the missed pull-ups. so you start getting multiple hundred pull-up days...I ended up doing over 4,00 pull-ups last year. I did little mini refreshers in July and October. Only, starting at 30/day and only lasting a couple of weeks or so, each time. I'll have to check my records. Anyone seen my records? Got to over 30 pull-ups at a shot, but never got back to my former hundred in three sets, maybe this year...
This year i'm doing it a little different. I had a good year last year and am starting '12 with a higher level of Base fitness, so i'm wearing a 20 lb weight vest for my pull-ups / invert sit-ups.
Day one, one of each down!
I've had the slows since that long run in Moab, as well as a cold/walking pneumonia, a colorful puking in mid pitch incident, possible valley fever, etc
So, I've only run two or three times since the ninth and maybe a couple bike rides. The day before yesterday I did a 45 minute trail run, then had an El cap day in the gym with young Daphne, that seemed pretty endurance oriented....
So happy new years all, happy trails and/or whatever path does it for you!
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SCseagoat
Trad climber
Santa Cruz
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Thanks Jay, I knew this thread would pop up real soon.
OK...a 7 mile hike, not overly strenuous in the Land of Medicine Buddha in the Soquel Hills. It's a sacred place so I "meditate hike" plus they have stations where you can stop and read/reflect on the 8 Verses Pilgrimage Trail.
Tomorrow back to my outdoor circuit training group...after 2 weeks, off...wonder what she has in store for us...at Fall Creek State Park. arrgh. I'll check in if able. Ha Ha
Susan
edit: PS get better....leave what happened in 2011 in 2011!
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fosburg
climber
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10k skate race at Soldier Hollow yesterday, heinous! Disappointed in my 14th place finish but achieved my goal of not wiping out.
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Karen
Trad climber
So Cal urban sprawl Hell
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You guys are hardcore! Ok, today began the New Year and brought it in by taking a fast walk down at the beach. Crazy weather, people laying out in swimsuits.
Working on building endurance, it's coming along. My intent is be able to comfortably complete long climbs next summer as well as ski tours in a few months-if we ever get enough snow!!!
Happy New Year, hoping you all will stay healthy and injury free!
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Maysho
climber
Soda Springs, CA
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Right on Fosburg! I would be stoked with 14th place up here in Tahoe with all the college kids home but even more stoked to just get to race. Today the race was cancelled due to too much mud. Heading to Bend to race this weekend...
Happy New Year!
Peter
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fosburg
climber
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Uh, er... I should have qualified, 14th in my age group. Quite a few good skiers around here...
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SCseagoat
Trad climber
Santa Cruz
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So what's the deal with intervals? anyone know how to do them right?
Not sure if I'm doing them "right", I follow the HIIT methods recommended to me by a trainer. I train with a heart reate monitor to stay at optimal aerobic and close to max heart rate for anaerobic.
Is there a resource you recommend for me to cross check what they say compared to what I'm doing?
Thanks,
Susan
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nutjob
Gym climber
Berkeley, CA
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A few days back, the lady and I ran from our house down to Indian Rock without stopping (maybe 1-2 miles?) which was a major accomplishment for us. We walked back. Have to start somewhere!
It actually felt surprisingly easy, because my only modern connection with exercise is heavy climbing pack & water/etc. on scrambling approach to climbs. I usually like to practice for that by sitting in a chair all day, with occasional breaks to sit on a couch.
Le_bruce, I may need some external encouragement to keep it up (the running part, not the couch part).
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Maysho
climber
Soda Springs, CA
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RE: Intervals
Intervals are an important part of the training I do. I really don't know how training for nordic racing might be different than for other sports, but we generally do longer level 3 intervals in the summer and autumn, and switch to an emphasis on Level 4 intervals starting in November, and through the race season. The idea with Level 3 is that you are "pushing up" your anaerobic threshold by training just below it. I can't remember what percentage of your maximum HR level 3 is, (I have had mine tested with blood lactate levels taken while rollerskiing) but I am sure someone else here can provide the specifics. Subjectively, it feels like the pace in a long race. I worked up to doing 3 repeats of 15 minutes each at that level, using a heart rate monitor. With Level 4's we generally do "4 X 4's" 4 repeats of 4 minutes each with a 3 minute rest between. These are hard, like the pace in a short race, at the max, but still maintaining good technique. The key is not to many such workouts without adequate rest. During the race season, we just do one interval workout on Wednesdays when we race on Sunday. Right now with races being cancelled due to lack of snow, I have still been doing my long level 3's on Saturday, and my hard level 4 on Wednesday. Other workouts are strength, and distance with short speed bursts.
There are variations we do on the Level 4's, like pyramids, a 1 minute, a 2 minute, a 3, then 4 then 5, then 4, 3, 2, 1. Or .30 .30's, a 10 minute set of 30 seconds like a bat out of hell, then 30 seconds slow etc. 3 sets of these.
Keep in mind this is not a beginner routine, this is after some months of lots of mileage long and slow, for highly trained nordic racers...
Peter
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mike m
Trad climber
black hills
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Have been trying to run at least a few days per week particularly when not climbing.I like the pull up routine. I am going to go do my one right now.
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mike m
Trad climber
black hills
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Just got done with my one pull up. I think this is going to work.
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Maysho
climber
Soda Springs, CA
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Because you don't get the "same effect". It depends on what you call "performance".
From SkiPost:
Determinants of performance
Vo2 Max - maximum oxygen uptake (Engine Size - how big is the engine?) This is the ability of the circulatory system to transport oxygen and of the muscular system to extract and use oxygen. Vo2 max is an excellent indicator of aerobic fitness, but a poor predictor of performance within a homogenous group of athletes.
Lactate Threshold - (RPM's - how high can you race the engine?) Lactate threshold (LT) is the ability to continue using the aerobic system to replenish ATP at high speeds. It is expressed as power output at LT, velocity of LT or percentage of Vo2 max. LT is one of the best predictors of endurance performance.
Economy - (MPG - how many miles per gallon does your engine get?) Economy can be defined as the amount of oxygen that it takes for an individual athlete to go a given speed. More economical athletes will have a lower oxygen cost at a given pace relative to a less economical athlete. This can explain why an athlete with a lower VO2 max can still outperform an athlete with a higher VO2 max. Economy is one of the best predictors of endurance performance.
Strength. Strength is defined as the maximum force that can be produced in one all out effort. Muscular endurance is related to being able to maintain a submaximal force repeatedly.
Training Zones
Optimal performance is reached by subjecting the body to specific types of stress in order to elicit specific types of adaptations. Using the Lactate Threshold lactate level or heart-rate, as we have done here, is the most precise way to determine training zones.
Recovery
Intensity: Level 1. Easy, 2-3mmol/L below LT; 30-50 bpm below LT.
Duration: 30 mins. - 1.5 hours.
Objective: This zone is used for warm-up and cool-down periods. Training at this intensity will promote recovery following glycogen-depleting workouts or high intensity intervals and maintain cardiovascular and muscular adaptations. The primary goal of recovery is to deliver O2 and CHO (carbohydrates) back to the muscles.
Endurance
Intensity: Level 2. Moderate, 1-2 mmol/L below LT; 10-30 bpm below LT. Level 1. Easy, 2-3 mmol/L below LT; 25-50 bpm below LT.
Duration: 30 mins. - 3 hours.
Objective: A moderate intensity is the optimum zone for improving endurance adaptations. An easy intensity delivers the same benefits, but more slowly. Unlike many athletes in bipedal and less-weight bearing sports, most skiers do most of their endurance training at the easier of these two intensities (around 35 bpm below LT). Training in both of the endurance zones improves the ability to deliver more oxygen to the muscle cell and process more energy from aerobic sources. Specific training adaptations include an increase in the size and number of mitochondria, an increase in myoglobin, increased capillarization, and an increased number of aerobic enzymes. Skiers tend to lower the intensity the longer the session. Over two hours = level 1. Under an hour = level 2.
Lactate Threshold
Intensity: Level 3. Moderately high, below LT by 5 bpm, or above LT by 5 bpm.
Duration:
· Tempo: 15 to 60 minute continuous effort at 5 bpm below LT.
· Interval: 5 to 15 minutes at LT and up to 5 bpm over LT.
Objective: Training at this intensity will raise LT as a percentage of Vo2 max as well as increase Vo2 max.
VO2 Max
Intensity: Level 4. High, 1-2 mmol/L above LT or at a heart rate associated with 95% of Vo2 max.
Duration: 3-5 minute intervals with half-time to equal recovery.
Objective: This is the optimum zone for improving Vo2 max. Training adaptations include an increase in stroke volume, an increase in maximal aerobic capacity and improved lactate buffering capacity - go fast, hurt less = go faster.
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SCseagoat
Trad climber
Santa Cruz
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6 mile trail run/circuit training in Fall Creek State Park (Felton, CA).
Then filling a shopping basket full of really good stuff at Whole Foods which then drains my whole banking account. Damn, didn't the shopping poltergeist throw some other kind of stuff in there too.
Susan
edit: Thanks Maysho for the interval info. A little more complex for my needs but I get the concept and can adapt for my needs.
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Jaybro
Social climber
Wolf City, Wyoming
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Topic Author's Reply - Jan 2, 2012 - 05:38pm PT
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Seven mile trail run (couldn't let SCseagoat get all the miles) the extra hilly (used my hands once) option. I like to think of it as Fartlek meets interval then devolves into a hike...
also day two of pullup/invert sittup w/20# therapy
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Seamstress
Trad climber
Yacolt, WA
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Return from Christmas with all three of my baby birds. Back to work now. Ran 2 hours on Friday, Taught skiing on Saturday and Sunday. Skinned uphill for 90 minutes and ran 5 miles today. But who is that chunky chick I see in the mirror??!!
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Spike Flavis
Trad climber
Truckee California
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I just finished a training cycle I started in late Sept. My goal was to complete this phase by Jan 1st
2012. 1) 50 hours of LSD aka long slow distance. I had hoped that this would be a lot skate skiing
but it turned out to be Mt biking and Airdyne intervals due to lack of snow. 2) Gym Jones 3 month
foundation Plan-I'm really psyched about this, it wasn't easy and I get to do it again!!! I wrote a
little piece on pull-ups on my blog if anyone is
interested. Great thread.
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goatboy smellz
climber
Nederland-GulfBreeze
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Swam 2.2 miles in Santa Rosa Sound from Shoreline Park to Fort Pickins.
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salad
climber
Escondido
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got a 14 mile hike/jog in at daly ranch Monday.
alarm is set for 3:30am for a 23 miler sat morn (prob only hiking. with a group of guys that want to do the grand canyon rim to rim to rim in a day in March).
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