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rectorsquid
climber
Lake Tahoe
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Jan 16, 2013 - 06:40pm PT
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Took 3 runs down the mountain at the local ski resort at lunch time. Ski season is starting now that tourist season is on hold until the next holiday. This is now my daily workout.
Dave
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SCseagoat
Trad climber
Santa Cruz
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Jan 17, 2013 - 10:29pm PT
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Wonderful trail run in Land of Medicine Buddha, Santa Cruz mountains, 6.1 miles, first aerobic workout after spending a week in Pa taking care of elderly Dad. Weights and machines at gym tonight. At this age, laying off a week if like starting conditioning all over.
Hoping for an easy Mtn bike ride tomorrow along the cliffs.
Susan
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salad
climber
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Jan 17, 2013 - 10:46pm PT
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i got off the couch last weekend and did an 18 mile hike from rancho sante fe up past lake hodges dam, across the foot bridge near interstate 15, into rancho bernardo and back to rancho sante fe. mostly trails except for the last 3 or 4 miles.
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Jaybro
Social climber
Wolf City, Wyoming
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Topic Author's Reply - Jan 18, 2013 - 01:35am PT
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Eww! Mercy, Murcy!
Did a really cool short(3.5 mile) trail run at sand flats, above Moab yesterday. Started on the "hell and back 4wd trail ended on the slickrock; running, sliding, glissading, full on my low butt life!
Much fun!!
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yosemite 5.9
climber
santa cruz
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Jan 23, 2013 - 09:06pm PT
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I watched an interesting video on weight training by Ironman, rented it from Netflix. It is twenty years old, but one of the best weight training videos I have seen. The approach was to exercise the mid-range of contraction for two sets, then the stretched range of the contraction with the reflexive bounce (to fire more cells)at the full stretch position for two sets, then the fully contracted range with a hold in the fully contracted position for 1 or 2 counts for 1 or 2 sets. I have started using it on a pullup machine for my biceps to improve my chinups.
I do mid-range pulls with a less assist to make it harder, then the stretch range with a little more assist to make it a little easier, then end with pulls at the top over the bar and holding it for a count.
It is a very efficient use of time and my biceps feel worked from one end to the other, better than trying to do a whole chinup with every rep. It allows me to concentrate on maximizing each one-third of the contraction separately. I especially like emphasizing the reflexive bounce without too much weight and the fully contracted hold to help me get my chin over the bar. It has accelerated my ability to do full chinups.
For quadraceps, the three exercises would be back or front squate, then sissie squats for the stretched sets, ending with leg extensions for the contracted sets. I haven't started on those yet as I am on a ten week crash course on barbell lifting.
The video offers a lot of different sets for the back, calves, core, etc.
Here's the Amazon link. http://www.amazon.com/Iron-Man-Magazine-Bodybuilding-Intermediate/dp/B000EHQU44/ref=sr_1_1?ie=UTF8&qid=1358992965&sr=8-1&keywords=ironman+weight+training+video
If you watch it and try it, please let me know what you think.
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weezy
climber
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Jan 24, 2013 - 08:59am PT
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skinned/bushwacked 2000' vertical feet up some peak by horse mtn.
thrashed back down over rocks with barely enough snow to ride on.
dry heaves back at the trailhead. my base,edges and hip flexors are worked!
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John Duffield
Mountain climber
New York
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Jan 24, 2013 - 10:25am PT
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I've got a 10K Saturday in 20 deg F ( -7 C). If I run like I did yesterday, I will put up a lifetime PR.
Course Marshall Sunday in Central Park. I can do that cuz I got climmin clothes.
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Jaybro
Social climber
Wolf City, Wyoming
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Topic Author's Reply - Jan 24, 2013 - 12:59pm PT
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10k pr vibes sent yer way!!
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Jaybro
Social climber
Wolf City, Wyoming
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Topic Author's Reply - Feb 4, 2013 - 08:18am PT
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Keeping at it. Gym workout Friday, after the weights and pull-ups I swam twelve laps of the pool, working up to more.
Saturday I did some invert bouldering and then ran a 8.65 mile version f the squaw flat trail in he Needles district, Canyonlands. A little dicey in the Icy pass section, where a ranger told me someone slipped, fell, and subsequently died a few weeks ago!
Interesting ahead
Hmmm
Yikes!
Whew!
Sunday, more inverts and 3.4 mile version of the slickrock (CNP) trail
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John Duffield
Mountain climber
New York
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wow nice trail. I like Utah in the winter.
My 10K didn't PR and the salt beat me up more than the snow. But I had my clothing for running in 16 degree (-12C) dialed. 2 l/s tech tees and a s/s tech tee top, MT Hardware rock climbing pants and light capilenes bottom. Light gloves and knit cap. Worked well. After I hit the wind at the top of the hill first time I was nicely warmed without being overheated. Wore a down/parka to from Brooklyn.
8 miles yesterday. Ski trip next week and a 5 K followed by an HM in March.
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Jaybro
Social climber
Wolf City, Wyoming
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Topic Author's Reply - Feb 5, 2013 - 08:16am PT
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OT
Personnel best in pull-ups in a set today, 40!
okay so the last six or so weren't in the best form......
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salad
climber
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managed a 20 miler last saturday. mostly walking very fast, but ran some. knee still bugging.
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SCseagoat
Trad climber
Santa Cruz
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Feb 14, 2013 - 05:02pm PT
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A little dicey in the Icy pass section, where a ranger told me someone slipped, fell, and subsequently died a few weeks ago!
You be careful! Did he die from the fall or heart attack?
Getting ready for a Century in April the road bike has come off the trainer and onto the road. Wish I had my mountain bike gear cluster on this sucker, as well as the full suspension. A switch from "Runner to Biker" today. 40 miles (roundtrip) up highway one to Waddell Creek and back to Santa Cruz. I really really really miss my mtn. bike suspension.
A view on the way back...Santa Cruz is in the 60s, at least.
Susan
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WyoRockMan
Trad climber
Flank of the Bighorns
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Feb 14, 2013 - 05:55pm PT
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Set a 10K personal record today. (57:40 fwiw)
For full disclosure it had to be a PR, since it was the first one I've ever done.
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Jaybro
Social climber
Wolf City, Wyoming
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Topic Author's Reply - Feb 14, 2013 - 07:08pm PT
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Woo hoo Susan and wyo! I think it broke fifty in Moab today, felt like it. Gotin an afterworl, 17 mile road bike ride, on a mtn bike, did a 21 mile one and my gym workout sun, so I'm sort if staying after it. I'm hoping to have some sort of run/bike/climb combo going each if the next four days.
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yosemite 5.9
climber
santa cruz
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Feb 14, 2013 - 08:43pm PT
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Did 25 rounds of one heavy benchpress, one heavy power clean (floor to neck) and one heavy backsquat. Lifted a little over 10,000 pounds in thirty-seven minutes. My lower back was a litle stiff for two days, but otherwise, recovered well.
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Seamstress
Trad climber
Yacolt, WA
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Feb 14, 2013 - 08:55pm PT
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Nice 5.9.
Ran 5 miles before my weight work-out. Usually it is the other way around. Those raised back leg split squats with weight - huuuuurrrrrrt.
I am loving that my back is so much better than three weeks ago. Hate losing so much quality training.
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Seamstress
Trad climber
Yacolt, WA
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Feb 14, 2013 - 08:56pm PT
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Nice 10K - PR, PW and many steps forward all in one.
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Guangzhou
Trad climber
Asia, Indonesia, East Java
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Feb 14, 2013 - 11:20pm PT
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One Nice 5 KM run this week, hoping for another this evening.
Having a hard time being consistent lately. One nice thing it that I am mixing the running with climbing gym sessions. Climb a couple hours, change my shoes and do a 5 to 10 KM run. Always in the evening.
I just have to remind myself that the hardest part of training/working out is getting started.
Cheers
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Maysho
climber
Soda Springs, CA
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Feb 15, 2013 - 12:43am PT
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Here in Asiago Italy for the Masters World Cup - XC racing at its finest! 1200 athletes from 30yrs old to 90...from 20 countries. We race in 5 year age groups, my goal for years has been to race in Europe when I turned 50, so here I am, psyching up for a 30k Saturday, 10k Monday, possible relay spot Wednesday, and a 45k Thursday. Asiago is on the "Altopiano" a rolling open plain, in the foothills to the Dolomites. Skied the 15k loop yesterday, beautiful terrain, good climbs, sweeping downhill turns, gorgeous views. There are some really strong looking Euro's skiing around, and hanging in the coffee shops...Hoping some good months of aerobic workouts will pay off...Wish me luck!
Peter
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