Pull ups

Pull ups

Я обычно все делаю со среднешироким ;) хватом.

1. Pull up pyramid.
Веселее делать с партнером. Если один подтягивается больше, чем второй, начните с разного количества. Например, один делает 1-2-3-4-5-4-3-2-1, а второй 5-6-7-8-9-10-9-8-7-6-5. Подтягиваемся по очереди, пока партнер подтягивается, вы отдыхаете и наоборот.

2. Uneven pull ups. Удобно делать на finger board с разными уровнями, либо если есть только перекладина, перекиньте через нее полотенце или скакалку (тянущийся жгут тоже подойдет, чем он более тянущийся, тем соответственно сложнее), одна рука на перекладине, другая ниже на полотенце и подтягиваемся до максимума. Потом меняем руки.

3. Frenchies. Подтягиваемся полностью, опускаемся на треть (135%), зависаем на 5-7 секунд, опускаемся до 90%, зависаем на 5-7 секунд, опускаемся до 45%, еще 5-7 секунд, вниз и повторяем до максимума.

4. Typewriter pull ups.
Подтягиваемся и перекатываемся слева направо и обратно до максимума. Можно делать на кольцах.

5. Alternate grip pull ups.
Одна рука в положении pull up, вторая - chin up, подтягиваемся по максимуму, отдыхаем, меняем руки и опять.

6. Ноги под 90% и подтягиваемся до максимума, не опуская ног. Работает кор + опять же подтягивания.

7. Подтягиваемся к левой руке, ноги тянем влево вверх, опускаемся, тоже самое вправо. По максимуму.

8. Weighted pull ups. Очень полезно для развития чистой силы (я считаю, что это самое главное упражнение на подтягивания для болдерингиста, делая его, можно практически ничего больше не делать). Одеваем обвязку или лифтерский пояс для веса, вешаем гантельку или блин, вес - максимальный для 3х подтягиваний, последнее должно быть очень сложно. Делаем 5 подходов по 3 раза.

9. Explosive pull ups. Динамические подтягивания с выпрыгиванием до груди над перекладиной. В идеале должен практически получаться выход силой. Я не умею.

10. One arm pull up. Тоже не умею :) Если вы умеете, то вам весь этот комплекс нафиг не нужен, вы и сами все знаете ;)

Core work

@home

1. Planking - 2min 

2. Side planking - 1 min each side

3. One leg, one arm planking - 1min each side

4. Superman - 1 min

5. Supine oblique ball twist - 1min

6. Reverse press up - 1min

7. Knee to elbow planking - 1min

8. Two step bicycles

Unlike normal bicycles, keep one leg extended as if you are keeping your foot on a far away hold. Keep that foot extended as you straighten your bent leg, match feet, then bend the other leg.

9. Suitecases

10. V-ups

11. Hollow hold

12. На нижний пресс. Ложимся на пол, ноги под углом 90 вверх, лопатки отрываем от пола и тянемся поочередно то к одной ноге, то к другой.

@gym

1. Planking on ball - 2min

2. Side planking - 1 min each side

3. Extend elbows away from body and back on ball - 1 min

4. Knee to ball or Advanced 

Straighten leg, then keep it raised as you swoop it back behind you. Lower back to plank then repeat with your other leg. Focus on seamless transitions WITHOUT your core leaning from side-to-side.

5. Legs on ball, one arm up ahead or up on the side (harder)

6. Back extension - 1min

7. Legs to chest on ball or TRX.

8. Feet to hands on pull up bar

9. Feet to sides on pull up bar 

10. One leg up on pull up bar

Tahoe Rim Trail gear list

BACKPACK

Gossamer Gear Gorilla

Personal Sleeping Gear
Sleeping pad Nemo Short with sack - 296gr
Sleeping bag Z-Packs 30 short in compression sack - 460gr
Total Personal Sleeping Gear: 662gr

Personal Kitchen Gear
Collapsible cup - 65gr
Titanium spoon - 10gr
Opsack for trash - 17gr

Total personal kitchen: 132gr

Personal Care Items
Pocket shampoo - 14gr
Towel - 23gr
Hair brush - 6gr
Tooth brush - 10gr
Wet wipes - 53gr
Toilet paper in zip lock - 38gr
Diclofenac - 71gr
CeraVe face wash - 35gr
CeraVe moisturizing lotion - 35gr
Eye cream - 17gr
Chapstick - 11gr
8x daily liners in zip lock- 12gr
Hand sanitizer?
Total personal care - 350gr

Other Personal Gear

2x Platipus water bottle (1.5 or 2l)
Headlamp BD Storm w batteries - 119gr
Extra batteries (4 in zip lock) - 49gr
iPhone in case - 171gr
Mosquito net (face) - 28gr
Sun charged battery panel 
USB cables for watch and iphone
Charger USB to use in hotel
Total other gear no water: 


Cloths to carry in pack
Patagonia puffy shirt - 140gr
Brooks wind jacket - 120gr
Montane rain jacket - 167gr
Montane featherlite pants - 115gr
Extra socks - 31gr
Extra panties - 23gr
Sleeping socks - 63gr
Merino shirt long sleeve (for sleeping) - 149gr
Merino pants (for sleeping) -151gr
Thick merino shirt
Thick merino pants
Gloves - 26gr
Hat - 31gr
Swim suite
Total cloths (pack weight) - 1035gr

Food (2-3lbs/day)

7x Mary Jane Farms
3x Snickers small bites
Cookies from Russian store
Justin's Chocolate/Hazelnut paste 

Not pack weight (to wear & hiking poles)
Shirt
Shorts
Sport bra
Panties
Socks
Ankle brace
Cap
Shoes La Sportiva Helios
Bike gloves - 42 gr
Hiking poles BD ultradistance 100cm - 280gr
Watch

GROUP GEAR (split between 3)
Tent:
Tent Hexamid (with fixing kit and extra cord) - 560gr (no stakes)
Stakes for tent - 63gr
Tent total with stakes - 623gr

Kitchen:
MSR Reactor + medium jar fuel - 870gr
Extra medium jar fuel - 380gr
MSR backup stove - 112gr
Squeeze water filter in stuff sack (no syringe) - 152gr
Ursa sack - 223gr
Coffee + tea in zip lock - 157gr
Total kitchen: 2000gr

Medical/blister kit:
Kinesio tape - 60gr
Tincture of benzoin - 25gr(??)
Ibuprofen
Blister kit + Bandaids - 87gr
Neosporin - 29gr
Bodyglide - 42gr
Total medical kit: 268gr

Small items:
2x Lighter -22 gr
Duct tape - 16gr
Knife - 26gr
Small scissors - 19gr
Wash concentrate (citronella) - 54gr
Sunscreen - 28gr
Toothpaste - 26gr
Ben's insect repellent - 52gr
Syringe for filter - 30
Sweet water backup purifier - 76
Total small items: 460gr

DROP BOX (mailed to Tahoe City, CA)

7x Mary Jane Farms
Cookies from Russian store
Tape
Extra socks
Wet wipes
Hematogen
Clean cloths?

Wonderland trail gear - FINAL

PERSONAL GEAR

Food
3x MJF Mac&Cheese - 407gr (netto 354gr) / 1395kcal
1x MJF Alfredo Pasta - 143gr (netto 127gr) / 435kcal
1x MJF Jambalaya - 146gr (netto 127gr) / 450kcal
1x MJF Red Pesto Pasta - 132gr (netto 113gr) / 405kcal
Total 828gr (netto 721gr) / 2685kcal

MJF Oatmeal - 414gr (in 3 zip locks) / 1500kcal

Beef Jerky (in zip lock) - 181gr / 581kcal


Blue Diamond roasted salted almonds (in zip lock) - 115gr/698kcal

4x Core Hearty Oatmeal to go (cashew cacao with whey protein) - 365gr/1400kcal
1x Core Hearty Oatmeal to go (walnut banana) - 93gr/340kcal
3x Bearded brothers bars (various) - 174 gr/673kcal
25x Larabars (various) - 98gr/400kcal
1x Skout cherry-vanilla bar - 50gr/180kcal
10x Hematogen - 507gr / 1700kcal
Total for bars: 945gr / 3673kcal

4x Justin's Chocolate Hazelnut butter - 140gr (180kcal/pack = 720)
5x Justin's Maple Almond butter - 171gr (190kcal/pack = 950)
Total for nut butters: 311gr / 1670kcal

Total food: 2794gr / 10807kcal (~3600kcal/day)

Drinks
4x Starbucks Caffe Mocha - 157gr / 600kcal
5x Lemonade concentrate - 307gr / 800kcal
Tequilla in plastic jar - 618gr
Total drinks: 1142gr / 1400kcal

Personal Sleeping Gear
Sleeping pad Nemo Short with sack - 296gr
Sleeping bag Z-Packs 30 short in compression sack - 460gr
Total Personal Sleeping Gear: 662gr

Personal Kitchen Gear
Collapsible cup - 65gr
Titanium spoon - 10gr
Plate for oatmeal (do I need it?) - 40gr
Opsack for trash - 17gr
Total personal kitchen: 132gr

Personal Care Items
Pocket shampoo - 14gr
Pocket body wash - 14gr
Towel - 23gr
Hair brush - 6gr
Tooth brush - 10gr
Wet wipes - 53gr
Toilet paper in zip lock - 38gr
Diclofenac - 71gr
CeraVe face wash - 35gr
CeraVe moisturizing lotion - 35gr
Eye cream - 17gr
Chapstick - 11gr
Elidel gel - 7gr
Halog ointment (anti-itch) - 4gr
8x daily liners in zip lock- 12gr
Total personal care - 350gr

Other Personal Gear
Bladder with 1.5l water - 1522gr
Headlamp BD Storm w batteries - 119gr
Extra batteries (4 in zip lock) - 49gr
iPhone in case - 171gr
Mosquito net (face) - 28gr
Total other gear no water: 367gr
Total other gear with water: 1889gr

Cloths to carry in pack
Patagonia puffy shirt - 140gr
Brooks wind jacket - 120gr
Montane rain jacket - 167gr
Montane featherlite pants - 115gr
Extra socks - 31gr
Extra panties - 23gr
Sleeping socks - 63gr
Merino shirt long sleeve (for sleeping) - 149gr
Merino pants (for sleeping) -151gr
Gloves - 26gr
Hat - 31gr
Total cloths (pack weight) - 1035gr

TOTAL PERSONAL GEAR ONLY PACK WEIGHT (NO PACK): 6482gr
TOTAL PERSONAL GEAR PACK WEIGHT WITH PACK (535gr): 7017gr
TOTAL PERSONAL PACK WEIGHT WITH PACK AND WATER (1522gr): 8539gr


Not pack weight (to wear & hiking poles)
Shirt
Shorts
Sport bra
Panties
Socks
Ankle brace
Cap
Shoes La Sportiva Mutant or Helios
Bike gloves - 42 gr
Hiking poles BD ultradistance 100cm - 280gr
Watch

GROUP GEAR (split between 3)
Tent:
Tent Hexamid (with fixing kit and extra cord) - 560gr (no stakes)
Stakes for tent - 63gr
Tent total with stakes - 623gr

Kitchen:
MSR Reactor + medium jar fuel - 870gr
Extra medium jar fuel - 380gr
MSR backup stove - 112gr
Squeeze water filter in stuff sack (no syringe) - 152gr
Ursa sack - 223gr
Coffee + tea in zip lock - 157gr
Total kitchen: 2000gr

Medical/blister kit:
Kinesio tape - 60gr
Tincture of benzoin - 25gr(??)
Ibuprofen + Benadryl - 56gr
Blister kit + Bandaids - 87gr
Neosporin - 29gr
Bodyglide - 42gr
Total medical kit: 268gr

Small items:
Lighter -11gr
Matches in waterproof box - 42gr
Duct tape - 16gr
Knife - 26gr
Small scissors - 19gr
Wash concentrate (citronella) - 54gr
Sunscreen - 28gr
Toothpaste - 26gr
Ben's insect repellent - 52gr
Syringe for filter - 30
Sweet water backup purifier - 76
Total small items: 460gr

Map

TOTAL GROUP GEAR: 3245gr (~1081gr/person)

Suggested group gear distribution:
Olga: Tent with stakes (623) + Small items (460) = 1083 + map
Nik: MSR Reactor with fuel jar (870) + ursa sack (223)  = 1093gr
Max: extra fuel (380) + backup stove (112) + filter (152)  +coffee and tea (157gr) + Medical Kit (268) =  1069

TOTAL MY GEAR WITH PACK AND WATER: 9622 gr

Wonderland Trail planning

Three days gear and food.

Group gear to split:

Map

Tent Hexamid Twin:
Hexamid Twin Tarp + Bug screen = 362 gr
Cords - 17gr
Stuff sack - 8gr
Bands and clips for tent to bathtub floor attachment - 14gr
Bathtub floor - 130gr
Stakes - 8x6gr = 48gr
Total (no sack) = 571gr 
Expandable poles LEKI carbon 122 cm & 81 cm

Food making and water treatment:

Sawyer squeeze water filter - 85gr

Backup aqua drops?
Jetboil (283gr) or MSR Reactor
Backup UL stove

Matches (storm-proof) or lighter

Fuel two medium jars

Bear bag
Duct tape

Med kit:
Blister kit
Ibuprofen
Salt tabs

Personal Gear:

Hiking gear:

Fixed length poles - BD ultra distance 

Backpack UD20 (535 gr)

Sleeping system:

Sleeping pad Nemo short - 296 gr

Sleeping bag Z-pack 30 Short - 366 gr

Food making and water treatment:

Cup 

Fork titanium

Knife

Locksack for trash

Cloths:

Extra running socks 1 pair 

Merino pants

Merino shirt

Warm socks for sleeping

Rain pants (see forecast)

Rain jacket (see forecast)

Puffy shirt (see forecast, campground location???)

Wind jacket

Gloves
Panties
Cap
Hat
Biking gloves for poles

Extra:
Headlamp
Batteries

Sunglasses (no need if no glacier travel)

Toothbrush

Toothpaste

CeraVe soap
CeraVe moisturizing balm 
Cream for irritation
Anti itching cream
Sunscreen

Chapstick SPF

Wet wipes

Toilet paper

Phone
Mosquito protection 
Mosquito net

Food:

http://www.wonderlandtrailguide.com/eating-well-diy-lightweight-backpacking-meals/

3500kcal/day

Breakfast 2x:
1. Mary Jane's Hot-n-Creamy Cereal - 375kcal/100gr (3.75kcal/gr) = 200gr 
2. Coffee - 2 teaspoons
3. Hematogen - 1 bar

Lunch 3x:
Mary Jane's Mac-n-Cheese - 465kcal, 116.2gr (4kcal/gram)
Tea

Dinner 3x:
1. Mary Jane's Alfredo Pasta - 435kcal, 124.7gr (3.5kcal/gram)
2. Mary Jane's Red Pesto Pasta - 405kcal, 113.4gr (3.5kcal/gram)
3. Mary Jane's Jambalaya - 450kcal, 124.7gr (3.6kcal/gram)
4. Tea
5. Chocolate/hematogen/cookies

Snacks - 2500kcal:
1. Hematogen -170 kcal, 50gr (3.4kcal/gr) = 2 bars/day
2. Salty almonds = two packs for 3 days
3. Larabars (200-220kcal/bar) = 3 bars/day
4. Protein bars = 1 bar/day (powerbar?)
5. Beef jerky (sugar free) - 280kcal, 100gr (2.8kcal/gr) = 1 pack/day or 2 packs for 3 days

Tomorrow will be 3 weeks exactly since I last ran, biked, hiked or did any activity involving using leg muscles other than walking through the parking lot. Tomorrow I am going for my first test run. I feel overwhelmed and unsure, and even afraid of what the outcome will be. The problem with tendinitis is that you don't see it and you don't feel it, it's not a broken bone that is clearly visible on X-ray and either painful or not, even if I run 5 pain free miles tomorrow I don't know if the pain is not back when I run 6 miles the day after, or if I walk on gravel, or when I toe the line of White River 50 in July (that I still hope for). The summer is here, and I haven't been to the mountains for the last two months, and it's killing me. I still have time to train well for Run Rabbit Run 100 in September, but I must be able to start training tomorrow.

Spinning bike workouts

My foot is injured post Gorge Waterfalls, so spending some time on the spinning bike. Workouts (posting here for easy location):

Trainer Speed Pyramid

Focus is on higher cadence/speed intervals above lactic threshold.

Warm-up: 15 minutes
6 min easy spin
5×30 sec ON/30 sec OFF high cadence intervals in small chainring.
Cadence should be above 100 RPM without rocking on the saddle during the
ON segments. Upper body should stay still, while the legs do the work.
This will make the time pass quickly during warm-up and to also quickly
elevate the heart rate. It will also set you up for the fun of the main
set. OFF should be easy spin.
4 min easy spin, prep mind for main set.

Main set: 26 minutes
1 minute ON /1 minute OFF
2/2 minute, 4/4 minute, 3/3 minute, 2/2 minute, 1/1 minute (the same time ON and OFF).

All of the ON intervals are done slightly above the functional threshold (FT, the maximal pace you can sustain for an effort of approximately 60 min in duration). If you have a power meter, it’s recommended to perform a 20-minute (or similar) power test to determine zones and your FT.

On the perceived effort scale (1-10), the ON intervals would be ~9 out of 10. Heart rate should be monitored but it is not a precise tool to use for effort for this specific workout. However, it’s always recommended to analyze all training data after the workout for any pacing/effort modifications that may help with consistent training.

Use your gear of choice to maintain a cadence above 90 RPM for the ON intervals.

Cool-down: 5 minutes
If you have more time, it’s recommend to flush the legs for at least 10–15 minutes.

Additional post-workout exercises: hip flexor stretching and foam roller/trigger point for sore spots.

Tabata Intervals

Named after Japanese exercise physiologist Izumi Tabata, this brutal interval set is the most time-efficient cycling fitness builder ever created. Warm up with at least five minutes of easy spinning. Next, increase the tension or gear ratio and sprint for 20 seconds. Now stop and rest passively for 10 seconds. Complete eight all-out sprints of 20 seconds followed by 10-second passive rests.

If you’ve done the workout right and held nothing back in those short intervals, you will find yourself breathing harder than you ever have in your entire life after the eighth and last sprint. A cool-down of easy spinning is optional.

In one study, a period of Tabata training increased the VO2 max of trained athletes by 14 percent and their anaerobic capacity by a whopping 28 percent.

Power Workout:

15 minute warm up, 8 x 2:00 hard / 2:00 rest, cool down
15 minute warm up, 6 x 3:00 hard / 3:00 rest, cool down

Summer plans and little bit of WS frustration ;)

I learned a lot about myself during last weekend at Gorge Waterfalls. I already knew that I am strong (I've never said that I am humble, just strong ;)) when it gets to long and hard courses, especially if bad conditions are added to equation as a cherry on top. Last weekend I learned that I can be competitive not only in some local events, but with the top level elites like Michele Yates and Joelle Vaught. Many what-ifs passed in my head when I was thinking about my Black Canyon 100K DNS and finishing times there comparing to Gorge, with Black Canyon definitely being much easier course (much hotter too though). It doesn't mean anything today, since I finished 3rd at the Gorge and I did not get in to Western States (only first two did), something I wanted and did not want to at the same time. But depending on how things are going to play out I am probably going to give MUC a shot next year, trying to get that spot through the MUC events - the most prestigious and the right way of doing it for someone who considers herself competitive.

Now let's forget about Black Canyon, Gorge, Western States and MUC, because it's all doesn't matter this year (except for my friend Slava running it, and I will be so cheering for him!), there is a big news that makes this year different and so exciting. This was a very little snow winter, Washington pass has opened today, and we expect the snow to be gone from the high country as early as May or June! I am going to race Cruel Jewel 50M in Georgia in May and then I am free of racing till the end of July, there my 4th run of White River 50M is going to happen. I wanted to make a list of the backcountry stuff that I wanted to do for the last two years since I became a more or less decent trail runner.

1. PCT section J: Stevens Pass to Snoqualmie Pass - 70-ish miles, probably in two days fastpack. I'd like to do a single push, but unsupported it's going to be painful, and Nikolay won't agree.
2. Run around Mt St Helens - about 50K (there's official 50K race on that course, but timing is wrong), must be available early this year
3. Run around Mt Hood - 40-something miles single push, must be available early this year
4. Run around Mt Rainier - permits pending, one week after White River, 3 days fast pack.
5. Enchanted Valley in Olympic NP - want to do a two days fastpack, because it's just too stupid to not stay there overnight, considering the out and back course and a long drive.

What else? TBD.

Race schedule 2015

1. Tiger Fat Ass 25K (WA, trail), Jan-3: 2:39, 2nd female.
2. Bridle Trails Winter Running Festival 10M (WA, trail), Jan-10: 1:19:56, 5th female.
3. Blast from the Past half marathon 13M (WA, trail), Jan-18: 2:15:00, 5th female.
4. Orcas Island 50K, Feb-7 (WA, trail): 5:56:37, 2nd female.
5. Black Canyon 100K, Feb 14 (Arizona, trail): DNS.
6. Lake Sammammish half marathon 13.1M, Mar-7 (WA, gravel+road, flat): 1:39:17, 51st female :((
7. Mercer Island half marathon 13.1M, Mar-22 (WA, road, hilly?): 1:40:37, ran for fun, didn't race, tapering for Gorge 100K, probably top 50.
8. Gorge Waterfalls 100K, Mar-28 (OR, trail): 11:20:49, 3rd female in the Montrail Ultra Cup event! Missed WS spot by 10 minutes.
9. Yakima Skyline Rim 50K, Apr-18 (WA, trail) - DNF at the half way point due to foot injury. First DNF, first serious injury :(
10. Capitol Peak 55K, Apr-26 (WA, trail) - DNS due to foot injury.
11. Cruel Jewel 50M, May-16 (Georgia, trail)
12. White River 50M, Jul-25 (WA, trail)
13. Angel's Staircase 60K, Aug-8 (WA, trail)
14. Run Rabbit Run 100M, Sep-18 (Colorado, trail)
15. Spartan Race Super, 8M/20 obstacles, Oct-17 (WA, trail?)

Climbing

Put up my climbing schedule, now need to figure out how to fit it into my running schedule (and yes, there's also that work thing I need to do 40hrs/week)

This is just for my own information, to have access from everywhere (e.g. from gym).

Day 1: Campus + core

Little climbing day

Campus:

·         Ladder
·         1-2-3-1-2-3-…
·         1-3-1-3

·         Pinches workout – move up 4 pinches 3 times, repeat  5 times

Core:

·         Legs up 90% x 30

·         Push ups 3 x 15

·         Lower back weighted pull ups 15 x 3 –weight TBD

·         Full ABS workout

Day 2: Power + core:

Full climbing day

Power:

·         3x (5xOne arm pulls ups on rings – each arm)

·         3x (10 x Move from one shoulder to another on rings)

·         3x (Rings down – move ahead x 15)

·         Weighted pull ups - start with (20lbs x 3) x 5

·         3x (15 x Разводы гантель в стороны лежа max weight)

Core:

·         3x (Legs up 180% x 10)

·         Plank on a ball legs up  3x 1min
·         Front levers 5x 3

·         Full ABS workout

Day 3: Power Endurance + core:

Moderate climbing day

Power Endurance

·         4x4: Climb V3 x 4 times preferably overhanging  no rest, take 3 min rest, climb another V3 4 times, repeat two more times with other V3s

Core:

·         Legs to the sides 10 x
·         3x (Plank on rings one arm up, then another x 16)

·         Full ABS workout

Day 4: Fingers + core:

Moderate climbing day

Fingers:

·         10x (3x (10 sec crimp + 10 sec rest) + 3min rest)

·         (3 x Frenchies on slopers  + 3min rest ) x 5

·         Uneven pull ups

·         Dead hang on different types of holds – 10 sec x 3 each?

Core:

·         3x (15xTRX legs to chest)

·         3x (20x TRX legs to the the side)

·         Full ABS workout