[jakedev]

jakedev on April 29, 2022 at 1:05 pm · in reply to: What to do when recovering from ME workouts #66385

I have the same issue with the gym based ME WO. I did a-couple things. I’ll just list them out and I apologize if I sound like an infomercial

– Starting at the prescribed 6 sets was too much and could barely walk for 2 days so I initially had to reduce to 4 sets and work my way back up. Same with Step Ups or Weighted Hill Climbs. If I can’t somewhat recover to do light workouts in 48 hours I am doing too much.

– Immediately after the WO I consume a blend of Recoverite, collagen protein and whey protein. (Hammer Nutrition)

– I put in compression leggings after a cold shower and wear them to bed (2XU)

– After some stretching I use pneumatic leg massager/compressors for an hour while cuddling with the wifey (https://smile.amazon.com/gp/product/B095HSM39T/ref=ppx_yo_dt_b_asin_title_o02_s00?ie=UTF8&psc=1)

– Swimming worked wonders but there is no pool in my town anymore.

I was still sore but a combination of these factors helped me recover faster

[jakedev]

jakedev on November 28, 2021 at 10:54 am · in reply to: training with leg weights…. ? #59972

I too use ankle weights during my ME build up in the fall with the weighted Hill climbs. The idea was to mimic the ice boots and deep snow post holing effort. Not exact but I felt it helped and prepared me. You are correct that there isn’t much mention of it in UA books or plans that I’ve seen. Like anything I guess if it works for you and feel like you recover well then go for it. Will be following as well.

[jakedev]

jakedev on October 8, 2021 at 3:54 pm · in reply to: Pa:HR as a “check” on regular training runs? #57829

What you are doing seems to make sense to me. I just separate my run into 30 min laps (after the WU) and divide them.

I believe the important part is making sure that your effort and pace is the same throughout the run. Then your HR will let you know if the effort is aerobic or not.

[jakedev]

jakedev on September 24, 2021 at 12:46 pm · in reply to: Hip/low Back Pain #57289

Hi bud,

So I have had similar imbalance issues after a bad herniated disc. I think my QLs were really imbalanced and tight. My chiropractor recommended this author named Peter Egoscue. Link below. It’s a long road and not an overnight fix, but in the long run it worked for me. I only have occasionally back tightness now after long runs or hikes. Hope to works for you.

Jake

[jakedev]

jakedev on September 16, 2021 at 6:19 pm · in reply to: Max Strength takes too much time #57109

Hi ricci,

So if you look to the right under Forum index you’ll see list of topics and within each is all the forum posts regarding that topic. There is Max Strength link and there are alot of good conversations to clear some stuff up.

I think most people use supersets in the interest of time unless there is a specific weakness to work on. Because you are right. Doing each exercise individually with 3-5 min rest between sets takes way too long

1 min of bench squats and 20 sec of pull-ups is still too much, save that for when you do ME. Just before the page you copied you’ll see the following quotes below (LindseyTroy’s point about only doing 4-6 reps).

“Use a load that would allow you to do no more than five reps. (Or use 85–90 percent of your one repetition max.)”.

House, Steve; Johnston, Scott. Training for the New Alpinism (p. 283). Patagonia. Kindle Edition.

AND

“Use sets of one up to a maximum of four repetitions.”

House, Steve; Johnston, Scott. Training for the New Alpinism (p. 283). Patagonia. Kindle Edition.

[jakedev]

jakedev on July 30, 2021 at 4:27 pm · in reply to: High Mileage and Muscular Endurance #56072

A good question. I have always tried to do a abbreviated ME Leg Circuit (2 sets of each exercise) every 2 weeks for maintenance. That or a low level of the Chamonix fit sessions. That being said as my volume has gone up even these abbreviated maintenance workouts are probably harder than they should be.

I don’t have any answers for you, just that I have had to skip the maintenance strength when I have high volume weeks due to fatigue. Be interested in anybody else’s anecdotes or feedback.

Jake.

[jakedev]

jakedev on July 27, 2021 at 11:27 am · in reply to: How do you deal with depression and stress from injury #55993

I’ve been where you are several times for various reasons. Tore a finger pulley tendon at the beginning of the summer then reinjured it by coming back too fast. I herniated a disc just before ice season and refused to not climb after the training I did. I took a good friend and chiropractor to smack some sense into me. It’s scary when you are 36 years old and can barely walk across your own house.

I too used to get really down and downright depressed about it. I spent all my time thinking about what I’m missing out on and not what could be gained. Things changed for me when I started to refocus what I wanted. I learned the banjo, picked up swimming (great for recovery), read some great books, went to school for computer coding, doing some challenging puzzles. At first those activities seemed lame but even recovered I still do them to balance out my training and I actually look forward to picking the banjo as much as climbing now.

I think it’s great to be motivated about activities and for some of these lofty goals you need to be. However there is a real problem when you assign your sense of self worth to your ability to climb a mountain. There is so much more to being a man or woman than that. The mountains will still be there next year and the year after that, etc. Analyze your training that lead up to the injury and learn from it.

Hope my ranting helps. Just to summarize I’ve been there multiple times and it will pass and you’ll be a better person and athlete cause of it.

Jake.

[jakedev]

jakedev on July 22, 2021 at 10:17 am · in reply to: Thoughts on power hiking workout/sessions #55914

Hi Mirko,

Looks like an awesome local hike you got. I also like to combine hiking and running. I guess there are a few ways to process.

My goal was initially to just increase my pack weight to mimic my activity. The goal is 35 pounds. Over the last year I increased my weight to where I am doing Z1-2 hikes with 30 pounds. Now I am just working on slowing increasing my pace with that weight and staying < AeT.

Lately though I’ve started to switch it up by adding Pickups and short Z3 intervals. Eventually do Z4 intervals as I get closer to my season.

Maybe switch it up. Some days Z1 and some days do pickups then progress to Z3. I imagine your at bodyweight (due to injury).

Not sure if that rambling helps. Hope you recover well.

Jake

[jakedev]

jakedev on July 9, 2021 at 12:06 pm · in reply to: Declining pace at AeT #55601

Hi,

So the way I understand Lactate testing when it hits 2.0 the corresponding HR is your AeT.

Applying that to your results it looks like HR 139 corresponds with a lactate of 2.0 which would make that your AeT. Subsequently 139 – 10% (139 x 0.9) would give you a Zone 1 ceiling of 125. So maybe use those numbers as benchmarks. (Unless I am missing something)

Other factors:
– Summer is here. Has it gotten hotter where you live. That will ramp up your HR regardless. Track temps on the runs too.

– How much volume are you doing? Any other physically demanding work in the week (landscaping, chopping firewood, etc).
-IE After collecting firewood all day I tried a Zone 1 run and while I felt ok I had to walk to stay < Z1

– Maybe try to change it up and add some pickups (see uphill athlete book) or do some light hiking with a small pack.

Hope something here is useful for you. Let me know if I’m missing something with the Lactate number on your test.

Jake.

[jakedev]

jakedev on June 3, 2021 at 12:37 pm · in reply to: Regarding the article: When and How to Add High-Intensity Training #54593

From what I understand I think the Z4 intervals come just after the ME phase to get the most benefit. Probably want to do some Z3 intervals during your ME phase, within reason. Will look in the book later to confirm.

Jake

[jakedev]

jakedev on May 26, 2021 at 1:56 pm · in reply to: Hiking Hill Sprints? #54358

Scott: So I have been putting together my own programs from reading both the books, phone consult guidance, and got the marathon plan awhile ago.

Lindsay: I have gone through several General, MAX, and ME periods. My Max Strength training involved doing a Max Strength Circuit (Hangs, Stepups, Locks offs, Calf Raises) 1x a week and a Max (running) Hill Sprint 1x a week. I am putting together my program for the fall that begins in early August. Was just thinking to optimize it more for heavy pack hiking in winter to ice climbs.

Dada: I guess I got the idea from the recent speed podcast. They talk alot about “event specific”, for me that is hiking fast, rucking, etc and was curious how far that should go. Sounds like Hill Sprints should stay with the running for the fast turnover.

Switching gears here – –
I will say doing Z4 intervals running vs doing Z4 intervals hiking (fast uphill 15-20% grade) with a moderately heavy pack works my legs in different ways. I’m sure they compliment each other but I noticed a deficit in one over the other

I do maintenance ME Leg Circuit until I start the ME period again. Does anyone do maintenance Z4 intervals (say through the Max period). Or is ME specific maintenance work enough?

Thanks for the responses and the enlightening discussion.

Jake.

[jakedev]

jakedev on May 25, 2021 at 6:22 am · in reply to: Hiking Hill Sprints? #54283

Box step ups are given as an example in New Alpinism to add to a Max Strength Circuit. In the interest of specificity it would make sense these are better going up a steep hill. Long strides and doing enough weight to where you can barely last 10 seconds. Maybe I’m off base here. Oh well.

[jakedev]

jakedev on May 20, 2021 at 2:45 pm · in reply to: Transition period: balancing volume restraints with normal outdoor activities #54180

Hi Jesse

I had the same issue as you when I started. I did not “suck it up” and focus on training but instead did all my activities at a slower pace to stay in Z1-2. That was a mistake as I ended up doing too much volume out of the gate and was forced to dial it back sooner than I wanted to. Without any previous training to go on it’s hard to get a baseline of how many hours per week is right for you. Sounds like you get out alot outdoors so 3 hours MAY be too low, however it is better to undertrain than overtrain. Try it for a week and see how you feel. If you still feel great then add 30 minutes each week (or 10%). Or maybe start at 4 hours. The recurring theme on this forum is “figure out what works for you”.

The Scotts have said all those percentages of Z1 and Z2 are guidelines. There aren’t numbers to live and die by every week.

Hope my input helps.

Jake.

[jakedev]

jakedev on May 11, 2021 at 5:45 pm · in reply to: Chamonix Mountain Fit, how does it fit in? #53892

So I’m doing Z4 intervals once a week and 7 hours of foot borne volume. I think doing the Chamonix once a week may be good for me to maintain and see where I’m at. Once the transition for winter rolls around in the fall I’ll do 2x a week for 4 weeks.

I’ll just do a upper body workout on a different day. I like all the activation stuff so might look up some good exercises to do so for shoulders and arms before some upper body circuit work. Thanks for the thoughts and if anybody has anymore feedback love to hear it.

Jake.

[jakedev]

jakedev on May 8, 2021 at 11:16 pm · in reply to: Chamonix Mountain Fit, how does it fit in? #53807

I know this is an old thread but I am interested in a deeper conversation about this. Thought the ChamoFIT would be too easy but boy was I wrong. Identified alot of weaknesses I need to work on.

The Chamonix Fit seems to be very lower body focused (with some core and shoulder work). My initial thought would be to do a ChamoFIT session followed by a upper body session and with General Strength exercises from the tFtNA (Pullups, Hangs, T2B, etc). However that makes for quite along session. Especially if doing that twice a week.

I’m curious how people are balancing that out.
– Doing upper body in a separate session?
– Doing a whole other General Strength session (upper and lower body)?
– Are you just omitting certain parts of General Strength to focus on ChamoFIT?