The Aerobic workout check-in thread!


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Trad climber
Boulder, CO
Aug 10, 2012 - 06:24am PT
We had a partner Workout this morning consisting of:

All done with 75lbs
100 back squats
100 box jumps (24in)
100 leg throw downs
100 push press

One person always rowing

4,250 meters

You could split the work between people, so my partner and I split it evenly. We each did 50 of each. We got beat by 4 seconds by a pair of girls... but their overall meter total was 3,600.

I think this workout would have been better if we added our overall average 500 meter split to our final time. It would have made up for those who pulled harder on the erg. Maybe I'm just to competitive when it comes to things like this...
Donald Thompson

Trad climber
Los Angeles,CA
Aug 10, 2012 - 01:26pm PT

10x10 weighted abs floor rollers ( 10 lb. weight belt around neck)

1 mile run
1 mile speed walk

Trad climber
Yacolt, WA
Aug 10, 2012 - 04:53pm PT
Ran 6 out of the 7 days that I have been entertaining out-of-state visitors. Yes!! Pat on the back for good discipline. Bonus points for sneaking it in when they were engaged in various activities and didn't miss me. We visited the Portland Zoo and OMSI yesterday. I ran from the Zoo to the museum while my husband drove. We couldn't all fit in the car. Just need to get through a couple more days before logistics get a bit easier to control.

Social climber
Wolf City, Wyoming
Topic Author's Reply - Aug 13, 2012 - 09:41pm PT
Woot seamstress!
Saving this place, Hudon style, so I have to post when I get home. Posting from OCH.

The short take is two weeks of hard at it ( for me) cycling, before the Vedauwoo roadtrip. Then three days in a row of the turtle rock loop Variations. Details and numbers to follow. Throw in some approaches and a team solo of TM chimney upon jumping out of the car at 8k'
After sitting in it two days from a start at sea level, and it rounded out the experience. Add Protein gorging on more sashimi than I've had in a year and it still gives no idea of the adventure of the last three weeks!

Donald Thompson

Trad climber
Los Angeles,CA
Aug 13, 2012 - 10:01pm PT
3-5 sets 10 reps each

-one arm dumbbell rows
-dumbbell flies
-incline push-ups
-crouching alternate forward dumbbell raises
 barbell rows

-1 mile run
-1 mile walk

run and walk at night 9 PM to escape 100-105 temps and high humidity.

Trad climber
Yacolt, WA
Aug 14, 2012 - 09:04am PT
Now that the family is gone, the heat wave will be moving in. Last family day, took them to Timberline. I ran from the top of the Magic Mile down to the Huckleberry Inn in Government Camp and met them for huckleberry milkshakes. Excellent.

Ran 6 on the Portland waterfront yesterday. Today, it will be 8 miles up and down from the Zoo, then ballroom dancing with my rope and dance partner tonight. His footwork is always superb!

Trad climber
Boulder, CO
Aug 15, 2012 - 05:53pm PT
Got a new PR on the erg (rowing machine) today for 6000 meters.
Here's my split breakdown: 22:46.3 overall
6k split- 1:53.8 32s/m (strokes per minute) overall average
1200- 1:57.2 30
2400- 1:55.2 30
3600- 1:53.9 32
4800- 1:53.3 34
6000- 1:49.5 36


Social climber
Wolf City, Wyoming
Topic Author's Reply - Aug 15, 2012 - 06:03pm PT
10 mile bike ride.

I'll get back to that other post soon....

Ice climber
chingadero de chula vista
Aug 15, 2012 - 08:12pm PT
Well, I ran a mile(s) in my shoes. My knee doesn't hurt much.

But, PTPP, what does a 25.5 caving trip entail?

dThompson, a suggestion - put the weights in a backpack so as not to overload your neck

One thing I've noticed as I became a bit of a slacker recently, the decline in (any type) of fitness is faster and the build-up is much slower as you get older. Not that you can't do it, it just seems to take longer.

jahill, what is the one-arm variation?

'Pass the Pitons' Pete

Big Wall climber
like Ontario, Canada, eh?
Aug 15, 2012 - 08:49pm PT
After a full day's rest, we were back at it again in Roppel Cave - 35 hour push trip.

Anyway, back to the couch!

Social climber
Wolf City, Wyoming
Topic Author's Reply - Aug 18, 2012 - 12:04pm PT
Okay let's see, Taking a rest day after a 37 mile, Mtn/trail ride yesterday.

Details and thoughts.

I started this thread as a repository of Psych!. The idea being that overall aerobic training is arguably the most beneficial to climbers and humans at large. I know I find it motivational to hear of other peoples' enduro adventures; That Wasatch deal, Ridge link ups, The New record on the grand, various runs and races. Even stuff I never do, (muni riding!) leaves me inspired and motivated to get after my own game. Figured
Some comments on the site have implied/asserted that none of it (even climbing) really counts unless it's a approached strictly from a racer/competitive athlete standpoint. Racing is cool and I have done a lot of it, mostly for motivational purposes, but to claim that's the only game in town is excessively limiting, a parable of the cave sort of thing, if you will.

Where would Music be today if Miles (julliard trained, by the way) and 'Trane, had stuck to the score? We can't all be Trane, or Miles, or Bachar, or Alex, but we can all explore. Working beyond the established paradigm seems to have worked well for our own Dr Gill.

When I started running, way back before the turn of the century, I ran a lot of commercial 10k's, and eventually half full and ultra marathons. This always gave me motivation and focus for training. And Dozens of T-shirts!

I haven't run an organized event now in decades. $35 T-shirts are out of my budget and i've found other ways to find the motivation.

This thread is one of those ways, as is the Map my run software that I use. Here is yesterday's ride
I can analyse this in more ways than I want to bother with; distance, trends with other workouts, trail profiles, progress, calories burned etc. I find the analytic yet casual approach works for me.

so i've been keeping track of this all in a notebook as well, as much to remind my doddering mind or the adventures I've had and relive them as anything else.

Sometimes I'm training for specific things, generally climbing goals, and other times it's just to keep healthy and fit.

To that end I have tried to come up with the simplest workout that I could do automatically without taking a lot of time to figure out. So far, for this year, i've done the following; I started the one more pull-up a day thing on January first, working that until some time in April or so when I split for the desert to climb. At that time I had gotten up to over a hundred a day. Since I took rest days and played catch up, most days were more. I had similar plans for abs, a less digital version of increased distance for aerobic stuff. I make sure I do a half marathon level effort event at least once a month (actually over a dozen so far this year)

In june I returned to Cal and have been doing a routine like this; Fifty pullups a day and fifty miles a week. This has kind of gotten to be a minimum. whithin the pu framework I work L pull-ups, weight vest pull-ups, Max number (35 right now) and fewest set to 100 (currently four comfortably, and once this summer, three).
On one of Stevie Haston's training blogs he mentions that you can stay pretty fit with just pullups and running. who am I, not to give it a try?

But whatever works for an individual is what works best. I find it hard to run in the summer heat and substitute a lot of cycling, for instance.

Haven't been climbing enough this year, and it showed in Vedauwoo last week, but I'm working on that, as well.

The numbers to date;
1084 miles
7,933 Pullups

way too few pitches....

Jebus H Bomz

Reno, Nuh VAAAA duh
Aug 18, 2012 - 12:14pm PT
numbers, numbers, numbers....

Wow, PTPP, that sounds... flippin' exhausting! Sounds cool though.

Social climber
Wolf City, Wyoming
Topic Author's Reply - Aug 18, 2012 - 01:04pm PT

Social climber
Wolf City, Wyoming
Topic Author's Reply - Aug 19, 2012 - 12:48pm PT
Aerobic high plains sartori....

Almost forgot. Last week in Vedauwoo.
The first day there we made camp, after two days in a car starting at 72' and ending @8k,and decided to solo something 'Easy'. I had a climb in mind, but wasn't sure about the mind of Ed so didn't say anything. Imagine my delight When he suggested "Thomas Magary Chimney"!
200+ feet of 1 to 3 foot wide claustraphobic 5.6(?) delight! Easy enough to solo and not have to push through "thoughts of death or worse", a reintriduction to the rock and technique of Vedauwoo, and arguably aerobic!
What a grunt! We Were Wheezing like the Geezers we are! a Hot day, (~80) we were tucked into the bowels of the Earthborn spirit!.

Side trip halfway up, to the top
Of fall wall

After toppping out we scrambled to the summit of the formation gave our regards to Lucille, hiked down the back down the box canyon and off to camp ready to eat and collapse at a fashionable 7:30 or so...

But the fun continued the next morning when I ran the Turtle Rock trail. This is a mild but not flat, trail run of 2.5 -4 or more miles depending on how you do it. A Great intro to vedauwoo you get closeups of The Holdout the main area (aka Turtle Rock) and can see or include Reynolds hill and Valley Massiff. Due to bad timing on electronics charging mapping I was never able to map it. The battery died on my watch, so timing was out as well. My iPod shuffle bled out the first day, so though I ran more and a little farther every day, for the next three days, it was just me, the aspens, the Vistas, squirrels, birds o prey, and the rising sun.
active sherman granite framed meditaion at it's best!
One of my running buddies

Trad climber
Aug 19, 2012 - 01:03pm PT

Speaking of watches. I noticed that in both Olympic marathons and in the mountain bike 18 mile races top finishers had watches and stopped them upon finishing. Why don't they trust their coaches for back-up timing? Why carry the extra weight of a watch? Habit?

Social climber
Wolf City, Wyoming
Topic Author's Reply - Aug 19, 2012 - 01:11pm PT

Trad climber
Asia, Indonesia, East Java
Aug 24, 2012 - 07:38pm PT
I've been running steady three or four time a week for three months now. Took a long break prior, but finally feel like I am back in the routine.

Runs average 5km to 10km. Today's was a morning 5km.

I am resting my elbow currently. On and off elbow pain, maybe I didn't give it enough rest previously.

yosemite 5.9

santa cruz
Aug 26, 2012 - 05:49pm PT
Fun report Jaybro!

I jogged a 10K yesterday and did some weight training.

I jogged a couple more miles this morning and swam 1,000 yards this afternoon.

Tried to watch the 49er's game but they weren't doing so well. Denver is looking better this year.

Gym climber
A dingy corner in your refrigerator
Aug 26, 2012 - 06:14pm PT
Been a rugged two weeks....well at least aerobically; spent a week on the Colorodo in the Grand Canyon, a company perk. Started out first three days 250 pushups a day and then decided it was vacation.

Got back to way too much work...two jobs, one very physical, one very sleep depriving. To compound it all I am VERY sensitive to poison ivy which I must have picked up swimming in a side canyon. SO...

My day today...wake up at 4:00am after crappy 4hours sleep. Work one job till 1:00, other till 2:30 then come home take some valerian (experimenting with it) and try to nap. Wake up go on a run feeling like a ZOMBIE because of said valerian whilst battling systemic poison ivy while I sweat......
Hardest 5 miler in a long time. I gave myself credit for just doing it. Here's to better days ahead and more sleep.....Checking out!

Ice climber
dingy room at the Happy boulders hotel
Aug 27, 2012 - 09:33am PT
I did a road bike ride up at Lk. Arrowhead on Saturday. Thirty one miles, and thirty-five hundred feet of climbing.
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