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#12193024 - 08/07/17 Re: 2017 Fitness- Workout thread [Re: mtwarden]  
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mtwarden Offline
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mike I'm sure glad you posted this now instead of the morning, saved me from spitting up coffee onto my keyboard laugh

CMG 300 BP

#12193050 - 08/07/17 Re: 2017 Fitness- Workout thread [Re: lvmiker]  
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battue Offline
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Mike, that was hilarious!!!!! Excellent....

Treadmill: 30minutes with up/down incline.

Bench Press 4x15, Pec Dec 4x15, Lat pull down 4x15, Chinups 4x5, Pushups 4x15 then 8x10, one arm rows 4x15.

Isn't as much fun when you thigh goes numb and your knee screams. Ultra Sound Doc on August 20 something. Earlier if they get a cancel.

Last edited by battue; 08/07/17.

laissez les bons temps rouler
#12193061 - 08/07/17 Re: 2017 Fitness- Workout thread [Re: mtwarden]  
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lvmiker Offline
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The Bridger Ridge run has some tough cut off times, that 1000' of up on a scree slope sounds like it could mess w/ your mind. Have fun and good luck.


mike r


Don't wish it were easier
Wish you were better

Stab them in the taint, you can't put a tourniquet on that.
Craig Douglas ECQC
#12193083 - 08/07/17 Re: 2017 Fitness- Workout thread [Re: mtwarden]  
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mtwarden Offline
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Thanks- it's definitely a grueller; it may have been surpassed by now, but was considered the toughest 20 mile race for a long time- I've done it twice, my goal is to finish smile

#12193237 - 08/07/17 Re: 2017 Fitness- Workout thread [Re: mtwarden]  
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lvmiker Offline
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Death before DNF. Hope you get good weather.


mike r


Don't wish it were easier
Wish you were better

Stab them in the taint, you can't put a tourniquet on that.
Craig Douglas ECQC
Alpha

#12194130 - 08/08/17 Re: 2017 Fitness- Workout thread [Re: mtwarden]  
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mtwarden Offline
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^ definitely smile

Tiny E and I were up early and got 3-ish miles in, took the steepest route to the top of Mt Helena roughly a 1200' gain in a mile- had the help of the moon so didn't need the headlamp

[Linked Image]

Last edited by mtwarden; 08/08/17.
#12195385 - 08/08/17 Re: 2017 Fitness- Workout thread [Re: mtwarden]  
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mtwarden Offline
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hit the gym after work

warmup
3x5 squats, bench, presses
3x11 pullups
3x30 dips
core

#12195802 - 08/08/17 Re: 2017 Fitness- Workout thread [Re: mtwarden]  
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smokepole Offline
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Lower body/core today.



A wise man is frequently humbled.

#12195916 - 08/08/17 Re: 2017 Fitness- Workout thread [Re: mtwarden]  
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Got 415 BP today. Increase on quads with low squats, hack squats and extensions. Just got to build up quads for carrying. Three good trips up Birch Hill with Pack. All looks good. Hot for us. +80F.

#12195930 - 08/08/17 Re: 2017 Fitness- Workout thread [Re: mtwarden]  
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Jeff_O Offline
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Leave Thursday for antelope chasin'. About my only fitness "booyay!" is that I'm just coming off an intensive stretch of time rassling things and standing on concrete and me feet and lower back are in good shape. I've been stretching a lot and cranking music to keep me moving when I'm stationed in front of a machine, seems to be working.

Setting up a decadent base camp for 'lopes (might even include IPA) but I'm taking my solo backpacking gear as an option. It's going to be HOT. Ironically, not really set up for that. Don't own a light bag. If the nights are dry and aren't too cold I could just bivvy in my clothes with my meat-processing ground tarp to cut wind. I digress, sorry.


Due to years of degraded public discourse, we are separate ideological countries, speaking different languages, the lines between us down. We reason differently; draw upon non-intersecting data sets, and access different mythological systems.
Bravo

#12196162 - 08/09/17 Re: 2017 Fitness- Workout thread [Re: mtwarden]  
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mtwarden Offline
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got a nice 5.5 trail miles in early

Jeff- best of luck- enjoy!

Mike

#12198258 - 08/10/17 Re: 2017 Fitness- Workout thread [Re: mtwarden]  
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smokepole Offline
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UB yesterday, taking the day off today.

Decided to do a light cardio day, stationary bike. 35 minutes, intervals, the odometer said 13 miles.



A wise man is frequently humbled.

#12200948 - 08/11/17 Re: 2017 Fitness- Workout thread [Re: mtwarden]  
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light body weight routine this AM- five sets of 40 push-ups, 40 sit-ups and 10 pull-ups- heading for Bozeman in a couple of hours for tomorrows race

#12204508 - 08/13/17 Re: 2017 Fitness- Workout thread [Re: mtwarden]  
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mtwarden Offline
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well I'm back home licking my wounds!

Borrowing info from a blog on the Bridger Ridge Run I laid out a plan for a sub six hour finish (my finish in 2014 was 6:39, my 2012 finish 7:49) with goal split times for major land marks. The race starts out with a really brutal climb- ascending over 2000' in 2.5 miles, to add a little misery to this , the narrow trail is strewn with rock of varying size, making footing tricky. My goal split for summiting Sacajawea Peak was one hour. I passed quite a few folks on the way up and made it in 50 minutes- 10 minutes to the good. After summiting the peak the route drops off quickly for a really tricky descent through loose talus- I brought a pair of stout gloves (seeing others doing this in past years) to assist the downhill- it really helped.

The route then turns into one of the very few runnable sections, I felt like I was making pretty good time on this stretch. The next split goal was at Ross Pass where the first aid station is (5 miles in)- goal was 2 hours 10 minutes (elapsed) I made it just under two hours- sweet! I went right through the aid station as I had ample water/calories- it was tempting to stop and rest, but pressed on. The climb out of Ross Pass might be the worst climb of the race (of many. many bad climbs!). It's tiptoe steep, grabbing trees/bushes steep, make you cry like a baby steep smile Even making it to the top of the ridge wasn't the relief I was hoping for- really tricky up/down rocky sections- very slow going and labor intensive. After what seemed like forever I could finally hear the yelling coming from the Bridger Bowl aid station- frankly I was in poor condition going into this aid station.

My split goal for this aid station was 3 hours 15 minutes, I had lost the 10-ish minute buffer I had and added an additional 5 minutes- I was still pretty pleased with being so close to the splits. I knew I needed to stop at this aid station and get a little sit down rest. My stomach wasn't great, but managed to eat a little. I filled up my 2 liter bladder which had about .5 liters remaining- so I was drinking pretty good. I had also been taking in small bits of calories and electrolytes on a timely basis. I left after about five minutes, but was hoping I would have felt more relieved/rested, but I wasn't. The next stretch to Saddle Peak has several smaller, but steep climbs. This is where the wheels came off. Whenever I start climbing, I was getting a massive cramp the full length of my inner left quad. There was so severe it involuntarily straightened my entire leg. I've never cramped there before, almost every race I get calf cramps towards the end, but have learned to deal with them. I knew I was in big trouble. I took a handful of electrolytes and really hit the water hard, to no avail. If the route was relatively level or downhill, I was OK- if it was the least bit steep- very painful cramps. I made it to the base of Saddle Peak (12 miles in) and looked up- the trail goes straight up to the peak- not a single switchback. I could see tiny colored dot ascending the steep peak- they looked like ants. It was a very sobering moment.

[Linked Image]

I knew I had no choice but to turn around and head back the two miles to the Bridger Bowl aid station and call it a day. Of course I'm heading the wrong way on a very narrow travel and lots of folks heading the right direction. Lots of supportive folks on the way back, probably most have been in a similar position. I made it to the aid station and officially dropped. I had to wait until the station was closed with the cut off time- I was in pretty good company with about twenty other folks who had to call it. We had to hike another 3 miles to the crews waiting vehicles where they shuttled us back to the finish line (about a 20 mile trip).

What went wrong? I can only speculate. Too aggressive start possibly. I raced the weekend before, where typically my races are spaced roughly a month apart. Combination of both? It could have simply not just been my day. Either way I got a solid seventeen training miles in laugh

#12204672 - 08/13/17 Re: 2017 Fitness- Workout thread [Re: mtwarden]  
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lvmiker Offline
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Congrats on a great effort, the only failure is in not trying. I went on the Winddrinkers sight and they showed the course in enough detail to scare off most people. That medial quad cramp is very difficult to stretch out and hurts for days after. That hike out must have been brutal. Good time for a deep muscle massage from a big hairy guygrin


mike r


Don't wish it were easier
Wish you were better

Stab them in the taint, you can't put a tourniquet on that.
Craig Douglas ECQC
#12204880 - 08/13/17 Re: 2017 Fitness- Workout thread [Re: mtwarden]  
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smokepole Offline
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Awesome country that. I'd venture that running in that terrain will have you well prepared for hunting season, no matter the outcome of racing against the nutcases (and I mean that in the best possible way) who finish.



A wise man is frequently humbled.

#12204979 - 08/13/17 Re: 2017 Fitness- Workout thread [Re: mtwarden]  
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mtwarden Offline
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thanks gents! yup- great (but rugged) country to train in smile

#12205715 - 08/13/17 Re: 2017 Fitness- Workout thread [Re: mtwarden]  
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Jeff_O Offline
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That left inside quad is exactly what cramps after I do long rides (40+).... never had it happen while exercising, though, only later that day. That there is no fun at all. But you made it farther faster than 99.999% of guys your age could've. Good work!


Due to years of degraded public discourse, we are separate ideological countries, speaking different languages, the lines between us down. We reason differently; draw upon non-intersecting data sets, and access different mythological systems.
#12205752 - 08/13/17 Re: 2017 Fitness- Workout thread [Re: Jeff_O]  
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smokepole Offline
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Originally Posted by Jeff_O
But you made it farther faster than 99.999% of guys your age could've. Good work!


Jeez Jeff, you just called him old, lighten up on the old fart or Battue is gonna pay you a visit!!

Seriously though, age has little to do with it, that was better than 99% of guys at any age.



A wise man is frequently humbled.

#12205756 - 08/13/17 Re: 2017 Fitness- Workout thread [Re: mtwarden]  
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mtwarden Offline
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thank you Sirs smile it's really common for me to calve cramps towards the end of a race, first time with these and hopefully last!

any luck with the speed goats?

Last edited by mtwarden; 08/13/17.
#12205983 - 08/13/17 Re: 2017 Fitness- Workout thread [Re: mtwarden]  
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battue Offline
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outside the burgh
You can't train any more than you have. So what is the answer? Train different?

Get it next year.



(One swimmer had a guy he couldn't beat, so he trained harder. Next big meet he only lost by a fraction of a second. So he trained harder. Next meet his nemesis crushed him big.
Both swimmers ended their competitive swimming but met up one day. The one said, I almost beat you once, so I trained harder then you crushed me.The winner replied, I knew you were gaining on me, and I knew I couldn't train any harder. The only thing left was to train differently.)

Last edited by battue; 08/13/17.

laissez les bons temps rouler
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