Thanks for that Mark!
I used to always just lay the rope on top of the bag and use the side compression straps to hold it in place
Like this – https://www.rei.com/dam/vagnini_091416_1628_sport_climbing_checklist_lg.jpg
TerryLui
Forum Replies Created
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ParticipantParticipantTerryLui on September 15, 2021 at 3:07 pm · in reply to: Newbie trail runner question about ME #57058
Hey Danny,
What’s your experience with long descents? Prolonged eccentric contraction, especially if you haven’t yet developed the tolerance, will generate muscular fatigue and soreness.Also, you could be running low on electrolytes leading to beginning stages of cramps?
If you can provide more insight/background that’ll be helpful.
Participant1) I would expect HR to be more stable as you’re not taxing your system as much and you can adjust your intensity with more margin to stay in Recovery zone. Of course, over enough time HR drift should still occur as you eventually get more tired.
2) No I would expect it to be easier because the effort is easier
3) Again, no I would think since you’re training as such a low intensity (65% max HR…assuming that’s well into Z1 if not even lower into the Recovery zone) it should only take longer for HR drift to present itself. See #1.
4) What is “average?” I advise against comparing oneself to others as everyone’s genetics, training history, self-care, nutrition, rest, injury, etc is different. As you develop a larger Z1 you will be able to run faster at lower HRs. This will be a matter of personal discovery for you to determine what HR you can run at.
(side note…even how 1 person defines “running” is different from how another person defines “running.” 5km/h? 10km/h? 20km/h?)ParticipantTerryLui on September 15, 2021 at 2:53 pm · in reply to: Training plateau/ wrong approach prior to big climb #57054Hey Enrique,
My guess would be that you have become highly trained in Z2-3 and have a very small Z1. Meaning you may have Aerobic Deficiency Syndrome (ADS).
As you train more in expanding your Z1, your Z2-3 efficiency will decrease as you’re not spending time training those zones. However, once you build up your Z1 HR to be within 10% of your Z2 HR, your Z1 will be big enough/efficient/fast enough for you to move “lightly” while staying in an Aerobic zone.If you haven’t yet, perform the AeT test to see where your zones are – https://uphillathlete.com/aerobic-anaerobic-threshold-self-assessment/
Hope that helps!
ParticipantTerryLui on August 30, 2021 at 5:08 pm · in reply to: People’s views on how hard to keep training #56660So I decided as I was a bit ahead of the programme to give myself another easy week but now moving into this week I still feel very tired and like I have no energy even after a week off.
Big red flag here. Sounds like you may have pushed into some over training.
listen to my body and do what I can
I would say listen to your body very closely, do recovery/taper workouts. You may be too far over the edge to build anymore with the potential that you over did it.
Overtraining Syndrome: The Elephant in the Ultrarunning Room
Good luck!
ParticipantTerryLui on August 30, 2021 at 5:01 pm · in reply to: Strength, Base and Specific (Reps/Sets/Rest) #56659am I seeking muscular failure by last of may rep?
Hope this helps!
https://www.uphillathlete.com/wp-content/uploads/2020/02/TftNA-General-Strength-routine-V2.-.pdfParticipantForerunner 305 for $10 off craigslist
As Todd said…buy used.
I got a Suunto Ambit 3 several years ago for 1/4 of the retail priceParticipantHow do people log their strength and core workouts at the gym
Hope that helps!
ParticipantUnsexy = fast
Sounds like you’re on the right track, keep it up and be patient!
Think “years” and not “months” 🙂Am I on the right track here? Should I be doing something else or something differently?
Participant1) If you’re already strong in the hills, I wouldn’t focus on training MORE on the hills
the recommendation I’ve seen is to do intervals/efforts uphill. Is this still where I should be focusing?
2) If the flats are where you can improve the most, then that’s where I’d focus.
I do struggle getting my legs turning over on the flat after a climb (feels like a triathlon transition) – is this an ME issue?
As you’ve identified, it sounds like ADS to me. You’ve got a strong and efficient system for short powerful sections of a run but the long and low intensity is where you’re coming up short.
ParticipantHi Sacha,
Can you share some more info on what the backpacking trip will be like? From your description, it sounds like you will have flexibility in your schedule to incorporate training during the trip???The main thing that jumps out at me is you’re planning on doing what appears to be a fairly significant backpacking trip and then shortly afterwards going into the ultra:
1) How to incorporate muscular endurance workouts during the trip
2) Depending on the scope of your trip, what is the potential that you’ll be outright tired/fatigued upon returning?I’ve asked the other moderators/coaches to chime in as well but at the moment, your summer/fall plan seems very ambitious and I would be concerned about proper rest/recovery
ParticipantAgreed.
don’t do anything that makes the injury worse/recovery time longer.
Not to say you’ve got to sit on the couch, light simple movement that avoids straining the injured area should be fine (IMO) but as Rachel Nutting mentioned, if you’re not sure what is/isn’t going to strain the injury, ask a professional
ParticipantMy understanding of the recovery workouts is it’s meant to AID in recovery. So like you and Rachel have highlighted, if you’re feeling better after the recovery workout then I’d say it’s at a good (low) intensity level.
Also, if the thought of “doing a recovery workout” isn’t really appealing at the moment, pay attention to that signal as it’s likely your body is telling you to rest a bit more.
ParticipantTerryLui on August 4, 2021 at 3:53 pm · in reply to: Does the Stair Test work if I’m primarily a swimmer? #56168This is my vote
intended to reflect general fatigue
ParticipantShould i start out with 30 seconds run, 30 seconds walk, for example?
Yes and…
Exactly what Cnikirk said (I had a nearly identical personal experience except it took me 8 months):
Speaking from experience, build up the volume very, very slowly. If there is any pain, tightness, whatever back off. It took me years to be able to handle any real running volume at all, and I tried all the tricks. I do avoid asphalt when possible and do a lot of foam rolling.
It will feel like a ridiculously low amount of volume and so slow you’ll wonder if this really is going to work…it does. Give it time. Your body needs slow adjustments and it will adapt well. Rush it and you will run into overuse injuries (i.e. shin splits like you experienced).
Good luck and be EXTRA patient!
