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Getting in Shape, Training for Whitney 2012 - Ideas, input?
#19202 10/13/11 06:31 PM
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I was thinking. A lot of the people on the board, especially newbies don't know what to do as far as workouts to get ready for Whitney. What if we put a thread up titled "Getting in Shape, Training for Whitney 2012" (or something like that,) and people can put down what they do every day, every week, etc, including workouts, what kind, times, hikes, etc.

People could put it up every day or once a week. I could go farther, such as how much you weigh (that would help some people as people will know where they are at and they will be held accountable.)

Example for me may be....

10/13/11
Gym:
1.5 hours stairclimber
.5 hours weights
195 lbs


You could follow one person or more, just by clicking on "users posts".

I got this idea because when I started to get in shape to hike Mt Whitney about 8 months before hip surgery in 2008, I was 255 lbs and couldn't walk 1/4 mile. Well, it's been three years, I'm down to 195 and can hike forever. I've summited Whitney 3 times and completed a marathon. I work out about 5 times a week and put in about 6 to 7 hours a week in cardio plus weights. I think it may be inspirational for people who want to know how to get ready for hiking Mt Whitney.

Anybody think this is a good idea?


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Re: Getting in Shape, Training for Whitney 2012
quillansculpture #19203 10/13/11 06:37 PM
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It's certainly not a bad idea, but mine is going to look awful mundane since I keep the same workout routine every single week. Barring sickness or weird work events, anyway.

Three days a week in the gym, about a half an hour with random free weights, and then an hour on the treadmill that works its way up to full incline for the first 15 minutes, full incline for half an hour, then works its way back down to minimum incline for a cool down. The other two days I ride my Cannondale on the PET bike trail through Upland, Rancho Cucamonga, and Fontana, a total of almost 30 miles.

I don't work out on weekends. That would go against everything I stand for. Weekends are for drinking, and for undoing all of the progress you made by working out every day of the week.


One day I'd like to hike the entire John Muir Trail and not leave a single footprint. -Randy Morgenson
Re: Getting in Shape, Training for Whitney 2012
GandC #19204 10/13/11 06:45 PM
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Originally Posted By: GandC
Weekends are for drinking, and for undoing all of the progress you made by working out every day of the week.


When is Steve gonna add a "like" button :-)


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Re: Getting in Shape, Training for Whitney 2012
quillansculpture #19206 10/13/11 11:04 PM
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like! like! like! like!

Type [...], replacing the ... between the [ and ] with "like".

Or click the smilie box above the posting window -- the first box with the face: . Then click the like button, and it will add the code into your message.

Re: Getting in Shape, Training for Whitney 2012
Steve C #19211 10/14/11 03:39 AM
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This thread is a good idea.
I would not advise doing Whitney without training.
I'm a fairly healthy and active guy and this mountain kicked
my newbie butt because I ignored my time to train on the local
Georgonio trails.


Do not ignore training for this mountain.
It is the real deal and you do need to train for it!
If you can't walk 21 miles on flat ground, chances are you can't walk the 21 mile round trip on Mt Whitney.

I think I made 14 of 21 miles.

Last edited by tacklejunkie; 10/14/11 03:45 AM.
Re: Getting in Shape, Training for Whitney 2012
tacklejunkie #19213 10/14/11 05:14 AM
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This summer I was invited to join a bike challenge and we were tracking our miles and workouts on this site

http://www.endomondo.com/

It's pretty cool in its basic concept, although a little too smart-phone centric for my liking. It allows you to track yours and your peers progress, helping to motivate you go to out there and do more.

Before this thing, I rarely rode my bike to work (36 mile round trip), but this year between August and October, I did more than 1000 miles using this challenge model. Now I bought some fenders for my bike to keep going until the wind chill gets down to the insane level around here.

Since Aug 1, i got these vital stats just for my work commutes

Total workouts: 55

Total duration: 3d:00h:02m

Total distance: 1689 km
Trips around the world: 0.042

Trips to the Moon: 0.004

Calories burned: 42902 kcal
Burgers burned: 79

I also saved about $300 in gas.


Might be worth setting up some sort of challenge or group for the Whitney prep, so folks aren't alone in their training efforts. Or you could join an existing challenge that matches your preferred workout type.

Re: Getting in Shape, Training for Whitney 2012 - Ideas, input?
quillansculpture #19215 10/14/11 06:45 AM
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Great idea!

42 years old, 6'1", 170 lbs.

I CrossFit (www.crossfit.com) to stay in shape. This workout regimen has me in the best shape of my life. A friend and I hiked Whitney Monday Oct. 3 and I felt as good as I did when I did it at 20 years old, perhaps better. CrossFit is a total fitness approach that combines a lot of cardio (running and rowing) with a lot of weights and olympic lifts. You can do it at a CF gym or out of your garage.

For example yesterday's workout was:
1 mile warm up run

7 rounds for time of:
30 sit ups
20 push ups
10 chest to bar pull ups
5 burpees

The day before:
1 mile warm up run

3 rounds for time of:
Run 800 meters
30 Dumbell hang squat cleans
30 burpees

Very high intensity and a lot of variety. Works great for me. Before Whitney I also did some training hikes up Mt. Baldy and in thee Cleveland National Forest.

Re: Getting in Shape, Training for Whitney 2012 - Ideas, input?
Rboone #19216 10/14/11 07:06 AM
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While this BB is obviously focused on Mt Whitney, I wonder how many hikers here view Whitney as just another hike among many others they do each year, versus the primary reason they hike.

I'm in the first category, and while Whitney is a longer than many of the hikes I do each year, it's not my "raison d'ĂȘtre".

Re: Getting in Shape, Training for Whitney 2012 - Ideas, input?
KevinR #19218 10/14/11 07:18 AM
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all I ever do is walk up and down the 70 ft hill in front of my house. Typically ten laps 3 times a week. No pushups, no situps. no biking, no gawdawful gym stuff. Age 60. Just go and your pace at forget about the clock. Tortoise and the hare has worked for 4 times on Whitney and a bunch of others, dayhiking, backpacking, scrambling, etc,

Re: Getting in Shape, Training for Whitney 2012 - Ideas, input?
Harvey Lankford #19221 10/14/11 08:03 AM
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I have to admit, I don't do any of the big hikes in the local mountains for training. Never done Baldy, Gorgonio...whatever. I try to get one two mile hike in every week. And I run around the ball field two times, twice a week with the kids I am coaching. But other than that, I am with Harvey on the tortoise strategy.

On my last hike up to Meysan Lake I was really sucking wind. I was thinking that even my tortoise strategy wasn't working. After this little story, y'all are gonna think I am nuts. But it's more of a really crazy schedule lately and I simply forgot some things. Went in and had a physical a couple of weeks ago, something I do every 10 years or so. I was shocked to find out that I was pretty severly anemic. The shock comes from the fact that I give blood frequently and have never shown that I was anemic. And then it occured to me, the last time I gave blood was August 2nd and I did a double red cell apheresis. Red Cross and my doctor both said that two months was definitely enough for my hemoglobin and hematicrit to get back to normal. But then it occured to me....I gave blood on August 2nd and I started my hike to Meysan Lake on August 5th......DOH!!! I think there is a pretty good chance that my double red cell donation affected my hike.

And for the past two weeks I have been eating iron filings to offset the anemia. And I definitely feel a difference in what it takes to get winded. So now I am wondering how long I have had a slow leak (or whatever) and if the red cross tests are inadequate. Guess I'll find out, I get to make the exciting trip to the GI Doctor next week to see if I have a slow leak somewhere in the belly.

Anyway, my training is nominal at this point, I just go slow. And I'll continue to do Whitney once a year, but my long term goal is to go up all of the major drainages in the eastern sierra (along with the JMT in 2013).

Re: Getting in Shape, Training for Whitney 2012 - Ideas, input?
quillansculpture #19222 10/14/11 08:04 AM
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Hike, hike, hike. I always figured the best training for hiking uphill with a pack was, well . . . hiking uphill with a pack. Call me crazy.

I'm fortunate in that I have a decently rugged mountain about 15 minutes from home (Kennesaw Mountain National Battlefield Park), and my wife and I try to hit it twice a week. Sometimes catpappy joins in, but since he's been recovering from a severe ankle sprain in July, not so much lately. Our typical workout is a 6-mile OAB route with 15-pound packs, getting about 1800 feet of gain. We mostly keep it under two hours, but occassionally it's over. Prior to our Sierra trip this past summer, we were hitting it in 1:35 with 15-pound packs and still less than 2 hours with 30-pound packs.

I'm 54 and my wife is 45, so this twice-a-week regimen works pretty well for us. About 8-weeks prior to our annual summer Sierra trip, we kick the pack weight up to the low thirties and try to hit it 3 times a week. I've been tracking the details of my hikes for about 5 years now (distance, elevation gain, time), and I've found that those years when I can get at least 200 miles and 50,000 feet of gain in, Whitney (and other peaks) come pretty easily. Before heading for the Sierra this past July, I had already logged 280 miles and 65,000 feet of gain for the year, and I felt pretty fresh on both Whitney and Mt. Dana, and so did my wife.

I've gotten more into technical rock climbing this year, so I also do some upper body and core work for that, in addition to the occassional trip to the climbing gym, but I'm a firm believer that if you want to hike up big mountains successfully, the primary thing to focus on in training is simulating that activity as much as possible.

Re: Getting in Shape, Training for Whitney 2012 - Ideas, input?
Bulldog34 #19225 10/14/11 08:46 AM
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Good so far, but I guess I'm looking for people to put down schedules, what they do, times, etc. Weight is good. It just helps with motivation.
I'm hoping Steve could just set up a separate thread for this and people click on every day or every week to put their training in.
Also, I'm looking for honesty...... no "cheating" here, or there is no point to it. tdtz is way too honest and I'm embarrassed I haven't gotten together with him or Rod to get up Baldy.

I did the workout yesterday that I put up earlier in the thread. I only got three hours sleep last night, but I'll go to the gym and or/hike the hills today ad put down what I did. And oh yea, what's keeping me alert (or awake as I work)?..... dark chocolate covered coffee beans :-)


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Re: Getting in Shape, Training for Whitney 2012 - Ideas, input?
quillansculpture #19231 10/14/11 11:20 AM
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Joe,
my best times are during the week. My work hours are very flexible, but my coaching hours are not. If you can do midweek stuff...I'm there.
Tom

Re: Getting in Shape, Training for Whitney 2012 - Ideas, input?
quillansculpture #19233 10/14/11 12:51 PM
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In my opinion, the best way to train for the mountains is the mountains.

Don't get me wrong, cardio is a great idea for many other reasons, and it DOES help to get up Whitney. But there are things that cardio won't prepare you for, which will drain your energy just as easily. Like carrying a backpack, or handling temperature changes, or sleeping on the hard ground in a sleeping bag. The mode of energy expenditure when hiking uphill at 12000' is not quite the same as running on a treadmill or climbing a stairmaster.

I wish I had the wherewithal to do 6 hours/week of cardio in the gym like you guys. I just don't. I consider it a personal achievement if I can manage two hours a week. But I've been on four 12-hour hikes above 10,000' since July. Last time I made it to the cables and back in one day. It seems easier every time.

Re: Getting in Shape, Training for Whitney 2012 - Ideas, input?
Eugene K #19235 10/14/11 01:41 PM
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I agree with Eugene. Getting above 10,000 is the key. I did that this Summer every other weekend for about 6 weeks and that was after I summited Whitney in July. I was hoping to be in some good shape for the MR, but snow decided to change my plans.

and BTW.... I am getting GREAT PM's from people who train hard every day and summit 14er's as well as others who train very, very little and summit 14er's. Great stuff. Just goes to show everybody is different.

10/14
run/hike 6 miles
stairclimber 1 hour
weights 30 minutes

Last edited by quillansculpture; 10/14/11 05:56 PM.

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Re: Getting in Shape, Training for Whitney 2012 - Ideas, input?
Bulldog34 #19254 10/16/11 09:49 AM
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I agree with Bulldog here. I've trained by biking and felt my quads burn so much more than hiking, but when it was time to throw on a pack and hit the Sierra or anywhere else for an extended period of time, I lose my mojo much faster than when I trained by going up local mountains, no matter how small they may be. I'm not a physical trainer or have a degree in human health, but I assume the bike can never prepare you for the strain on your knees and ankles. You're also working different muscles. Even snow shoeing versus regular boots had different parts of my legs hurting.

My regimen is not fixed, and I basically do what I feel like on any given day. It usually involves 5 hikes a week at one of the local mountains. They'll be 3-12 mile hikes with approximately 800-3,900 ft of gain. At least one of those hikes will be with a pack; 25-100 lbs depending on the length and elevation gain of the hike.

At least once a month, I'll go out to something bigger in the San Gorgonio, Jacinto, or Baldy area. I try to do a loop like Marion, Jean, San Jacinto or San Jacinto to Cornell. Mix and match them so I won't get bored doing the same trail over and over again.

No weights, just pullups. I throw in a bike ride every now and then. 2-3 miles before or after a hike, or I do about 12 miles as a stand alone.

I would be more healthy, but I eat junk food like there's no tomorrow. Carne asada burritos and Wiener Schnitzel chili cheese fries all day...and yes, I have high blood pressure and cholesterol but I don't care, they taste too damn good! I'll never be Ueli Steck, and out there to enjoy the wilderness and excitement of the mild scrambles and Class 3 stuff (and rarely a touch of 4), and the incomparable views. The training is enough to get me up and back safely, but I do get passed like I was standing still by quite a few (alright a lot) of folks up there.

I think anyone who does what I do can get up Whitney and back as a dayhike with a smile on his or her face. The key for me is to vary your trails and work out (hike 3 miles, jog 2 or hike 6 with a pack, or hike 3 with a pack then bike). Do something different so your muscles don't get used to one routine, and more importantly, so you won't get bored.

I've never stepped into a gym and never will.


Originally Posted By: Bulldog34
Hike, hike, hike. I always figured the best training for hiking uphill with a pack was, well . . . hiking uphill with a pack. Call me crazy.

I'm fortunate in that I have a decently rugged mountain about 15 minutes from home (Kennesaw Mountain National Battlefield Park), and my wife and I try to hit it twice a week. Sometimes catpappy joins in, but since he's been recovering from a severe ankle sprain in July, not so much lately. Our typical workout is a 6-mile OAB route with 15-pound packs, getting about 1800 feet of gain. We mostly keep it under two hours, but occassionally it's over. Prior to our Sierra trip this past summer, we were hitting it in 1:35 with 15-pound packs and still less than 2 hours with 30-pound packs.

I'm 54 and my wife is 45, so this twice-a-week regimen works pretty well for us. About 8-weeks prior to our annual summer Sierra trip, we kick the pack weight up to the low thirties and try to hit it 3 times a week. I've been tracking the details of my hikes for about 5 years now (distance, elevation gain, time), and I've found that those years when I can get at least 200 miles and 50,000 feet of gain in, Whitney (and other peaks) come pretty easily. Before heading for the Sierra this past July, I had already logged 280 miles and 65,000 feet of gain for the year, and I felt pretty fresh on both Whitney and Mt. Dana, and so did my wife.

I've gotten more into technical rock climbing this year, so I also do some upper body and core work for that, in addition to the occassional trip to the climbing gym, but I'm a firm believer that if you want to hike up big mountains successfully, the primary thing to focus on in training is simulating that activity as much as possible.

Last edited by 2600fromatari; 10/16/11 11:44 AM.
Re: Getting in Shape, Training for Whitney 2012 - Ideas, input?
Eugene K #19261 10/16/11 02:46 PM
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Originally Posted By: Eugene K


I wish I had the wherewithal to do 6 hours/week of cardio in the gym like you guys. I just don't. I consider it a personal achievement if I can manage two hours a week. But I've been on four 12-hour hikes above 10,000' since July. Last time I made it to the cables and back in one day. It seems easier every time.


Hey Eugene,

No worries about not going to the gym; the last time I was there was in 2009, but I got thrown out during a racial encounter, so I was invited to not return (to some, I look Mexican...and to others, that aint so great)

Instead of all those leg presses and upper body reps (yawn) I do lunges on my way to the garage (double dips) and push-ups whilst my hair is drying. 15min or less at a time, and you will kick any gym rat's worked out arse!

Instead of driving to the coffee shop, I run (2 mi 4X a week), and when I have less time....I run harder.

Pull ups off the door jam (or my buddy's truck rack) covers the rest of the upper body.

Last year, I overnighted Whitney (with a 2 mile head start the afternoon before the "official hike", to actually make 2 overnights) No problem whatsoever, although I will emphasize that I was not setting any speed records (I will say that I hate downhills)

Oh, yeah, I forgot to mention that I had one hike previous all season.

The real key to my success? Generous acclimatization.

It is my personal opinion (which means it may not be for everyone) that special workouts for Whitney are highly overblown -- just keep moving.


The body betrays and the weather conspires, hopefully, not on the same day.
Re: Getting in Shape, Training for Whitney 2012 - Ideas, input?
Bee #19262 10/16/11 04:49 PM
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Originally Posted By: Bee
It is my personal opinion (which means it may not be for everyone) that special workouts for Whitney are highly overblown -- just keep moving.

Bee, I concur. Here is an example. Comparison of me on Onion Valley to Kearsarge Pass on 2 occasions during same vacation. First time, turned north to Rae Lakes for 4 days. Then went back down for a day. Second time Onion Valley to Kearsarge Pass and turned south to Whitney. That second time with same load, same weather took 3.5 hrs instead of 4.5. Why was there so much difference time-wise and ease-wise? Acclimatization. If it had been solely a fitness improvement, it would have taken weeks and weeks of pre-hike training to accomplish that. ( of course if you live at height, then....)

This is not to say training is unimportant. Some moderate level of fitness is desireable.

I will conclude with my usual flair for mountaineering quotes with the comment that this is from extreme altitude:
He abided by the Diemburger theory which maintains that slow, no matter how slow, but constant movement is the best way to achieve progress at altitude.
Joe Tasker, Everest the Cruel Way page 84

Re: Getting in Shape, Training for Whitney 2012 - Ideas, input?
Harvey Lankford #19264 10/16/11 05:11 PM
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Althought not addressing the specifics of Q's post, I also agree that the specifics of training are unimportant. I think that lower body aerobics are the ticket, but you do what you have available.

BobR has continually impressed me with his experience with people who have not trained. It requires patience.

Optimal is hiking with weight, both uphill and downhill, for sustained distances. That is the best for the specific muscles and body parts.

Any aerobic activity works for the lung part.

When it comes time for the actual performance, optimally, one goes at a less intense level than the practice, with much in reserve, in case of problems.

Re: Getting in Shape, Training for Whitney 2012 - Ideas, input?
Anonymous1 #19266 10/16/11 06:18 PM
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Originally Posted By: 2600fromatari
...I assume the bike can never prepare you for the strain on your knees and ankles. You're also working different muscles.


I would agree with you on this. What I've found, however, is the reverse is true for me - lots of hiking prepares my muscles for long distance multi-day bike rides, like a RAGBRAI. Hiking doesn't condition my butt, however, so bike saddle time is needed for that at the very least. But, my legs and lungs doesn't need conditioning after lots of hiking.

Re: Getting in Shape, Training for Whitney 2012 - Ideas, input?
quillansculpture #19268 10/16/11 07:00 PM
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When I think about training for Whitney it reminds me of my first time to the summit as opposed to my best time which was the second time.
The first time I had run the Big Sur marathon and running daily until October when a friend of mine (12 years younger) and I decided to do the hike. I think we did one hike to Mt. Baldy before that day. Basically we were runners who thought we would give Whitney a try. After hearing about a fellow worker talk about his hike and how cold he was I decided to do the hike with heavy hiking boots, jeans, long underwear, sweats, and a heavy jacket among other things. Oh and I almost forgot...an extra pair of running shoes. The night before I ate lots of pizza and quite a bit of beer. We stayed at lower Lone Pine campground that night and got on the trail by 6AM. We thought that was early. Needless to say I was a mess the entire way up the trail. It is a good thing there were solar toilets back then because I could not have packed enough WAG BAGS. It seemed like I had spent most of my time going up inside the solar toilets. Somehow I made it to Trail Crest and from then on the boots felt like anchors. I thought about switching shoes "I think" but I did not want those anchors on my back. I trudged up from Trail Crest barely one foot in front of the other chanting "HUL-DA, HUL-DA, HUL-DA" very slowly. I made it to the point up to the summit where you can see the hut from the trail, but I thought I was done. My friend said I looked like death and I could feel my neck throbbing. It would have been hard to tell if I was suffering from altitude sickness because I was sooo dehydrated from my upset stomach I was barely able to stand. I told my friend to go ahead and I would see him on the way down. I ate a granola bar and got a sudden burst of energy. I went back to chanting "HUL-DA" and my friend was shock to see coming up to the top of the summit. This was over 20 years ago and from Trail Crest to the Summit it wasn't a flat trail to the top. You actually had to climb over several large bolders that were in the way of the trail.
I have thought about this defeat, yes I said defeat because I made the summit but the mountain defeated me that day. I guess I thought I could never let that happen again and a couple years later I would make my second summit.
I trained for the Baldy Peaks 50K (10,000 foot total elevation climb and descent). I ran in the mountains of Southern California, and included Mt. Whitney as part of my training.
This time there were three of us runners. No pizza and no beer for me the night before and we stayed at Whitney Portal that night. Since there was much less parking at the trail head then we started our hike from the campground. We went up in 5 1/2 hours and down in 3 1/2 in basically running shoes, running clothes, a hip water belt and a small pack (no trekking poles). Now I know people have said you can't sight see while running in the mountains, but after awhile it's like walking on pavement while sight seeing. I guess what I am saying in preparing for Whitney is to make it part of what you already do on a consistent basis and maybe your lucky enough to remember something you were make it through, even Mt Whitney itself. Everybody is different but remember "where ever the mind goes the body will follow...follow your dreams".

Re: Getting in Shape, Training for Whitney 2012 - Ideas, input?
ruffpace #19271 10/16/11 07:50 PM
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Nice.

When I hike alone, I almost always run a good portion of the "hike", and then I pretend that I am viewing the scenes from some sort of vehicle. Sometimes I forget for a moment that I am actually propelling myself.


The body betrays and the weather conspires, hopefully, not on the same day.
Re: Getting in Shape, Training for Whitney 2012 - Ideas, input?
quillansculpture #19276 10/16/11 08:44 PM
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Joe since I fall into the category of someone who trains very little & because I always enjoy reading Harvey's quotes & note he too trains very much as I do, I found a couple of quotes about exercise that have various versions but still provide a thought provoking message:

1) Whenever I feel like exercising I just lie down until the feeling goes away.

2) I get my exercise acting as pallbearer to my friends who exercise.

But of course you know I DO exercise enough to climb

Re: Getting in Shape, Training for Whitney 2012 - Ideas, input?
Bee #19290 10/17/11 09:23 AM
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I know what you mean. It seems to me that running in a beautiful environment like the Whitney zone enhances the senses especially at night. The only time it did not work out so well is once when I was pacing a Angeles Crest 100 runner near Mt. Wilson. We were running at night, under trees and I could not see the rocks under the leaves. I twisted my right ankle three times that night and I had to let the runner go on without me. It was great up until that point though. If you like running in the mountains I would look into pacing someone in an ultra where it is allowed. For the AC100 this was allowed after 50 miles. I paced two runners that night, the first one dropped out (the race director), and the second had his best time ever. I guess the best thing about doing this is I met two new runners that night, helping them to achieve their goals and absolutely no pressure on me. It was also great to see the lights winding through the mountains before and after us underneath the stars.

Re: Getting in Shape, Training for Whitney 2012 - Ideas, input?
ruffpace #19293 10/17/11 11:14 AM
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Don't think I (or very many other people) can get in shape to do this on the PCT:

http://www.signonsandiego.com/news/2011/oct/14/long-distance-hiker-scott-williamson-sets-new-unsu/


wait, this guy tops that
http://www.bbc.co.uk/news/world-us-canada-15330421


Last edited by Harvey Lankford; 10/17/11 11:47 AM.
Re: Getting in Shape, Training for Whitney 2012 - Ideas, input?
Harvey Lankford #19376 10/22/11 05:01 PM
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I've had quite a few P.M.'s both for and against a training thread. In fact wazzu gave me a suggestion for having a thread for the people that have contacted both of us about running the Wild Wild West Marathon in May. So, if you've wanted to run a marathon in a really beautiful place4, with no time pressure, just great people and scenery, consider the WWW marathon, the first weekend of May.

Well, though very few have posted their training.... I figured I would at least do this last one. In the last 20 days I've worked out 18 of them and put in 27 hours of cardio which includes stairclimber, precor and treadmill. That doesn't include hikes or short runs with Karyn. I've also put in appx 8 hours of weights. Tomorrow is a great day as it's a day off.

Home made Pizza tonight.


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Re: Getting in Shape, Training for Whitney 2012 - Ideas, input?
quillansculpture #19382 10/23/11 01:30 PM
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QS and I would send PM's to each other with our training for the WWW Marathon during the winter/spring to help each other stay motivated and on track. I found it very helpful, as we both had various aches/pains/injuries that caused some set backs.

If you want to read about the adventure that we experienced in the 2011 WWW Marathon here's the link to the thread.

As far as my training, lately I've been dealing with a hamstring injury that has slowed me down the last month or so. However, that didn't stop me from picking up a new pair of trail runners last weekend for the start of my 2012 WWW Marathon training.

If anyone (trailrunner, Steve C, Rod, DUG...)is interested, the race is on May 5, 2012. Yes, that's right, Cinco De Mayo! What a great way to celebrate Cinco De Mayo. Walk/Run/Jog/Hop over streams, snakes, and overgrown trails for 26.2 miles and then enjoy burritos & beer! (and that's in addition to the beer that's at the water stops)

Think of it as a 26.2 mile day hike with water/beer/snack stops every 3 miles. You can take as long as you want to complete the course, however the water/beer/snack stops are shut down after 10 hours.

Re: Getting in Shape, Training for Whitney 2012 - Ideas, input?
quillansculpture #19384 10/23/11 06:10 PM
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Build a shed.


Mike
Re: Getting in Shape, Training for Whitney 2012 - Ideas, input?
Mike Condron #19385 10/23/11 06:19 PM
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Yea, I've built a shed. Not fun....


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If less is more, imagine how much more, more is -Frasier
Re: Getting in Shape, Training for Whitney 2012 - Ideas, input?
quillansculpture #19436 10/26/11 10:20 PM
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I just run and hike. I try to run 40 to 45 minutes 3X week and hike on Saturdays. If I can do 16 miles averaging bit more than 2 MPH on the ups I'm happy. I don't day hike Mt. Whitney any more so I don't have to get into 22-RT shape.

This summer is the first in 11 years where I did not go to the Sierra...life got in the way. I'm in horrible shape for me but great shape for most my age. My goal is to be ready to play in the snow this winter, not Mt. Whitney next summer.

If everything is right in the world, the MR will be in next summer's plan. Hopefully, remediation, migition and restoration will not be a part of my vocabulary by next summer.

Re: Getting in Shape, Training for Whitney 2012 - Ideas, input?
wbtravis #19438 10/27/11 08:55 AM
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I run once a week, play racquetball 2 days a week and do Bikram Yoga (90 minutes of insanely hard postures in a room heated to 105-110 degrees with 45% humidity). As the hiking season gets closer, I throw in lots of invisible chairs (put your back up against the wall with nothing under you, keeping your knees bent at 90 degree angles, 3 reps of 2-3 minutes each).

Brent

Re: Getting in Shape, Training for Whitney 2012 - Ideas, input?
Brent N #19448 10/27/11 06:12 PM
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I start slow.

Then taper.

wink


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Re: Getting in Shape, Training for Whitney 2012 - Ideas, input?
MooseTracks #19450 10/27/11 09:57 PM
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Originally Posted By: MooseTracks
I start slow.

Then taper.

wink

shocked I think you left out the part about the epics.

Re: Getting in Shape, Training for Whitney 2012 - Ideas, input?
MooseTracks #19451 10/28/11 03:22 AM
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Originally Posted By: MooseTracks
I start slow.

Then taper.

wink


Happens with 60-70 pounds . . .

You also left out the part about going 18-20 miles a day with, oh, 5000 feet of gain.

Re: Getting in Shape, Training for Whitney 2012 - Ideas, input?
Bulldog34 #19453 10/28/11 06:32 AM
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Originally Posted By: Bulldog34
Originally Posted By: MooseTracks
I start slow.

Then taper.

wink


Happens with 60-70 pounds . . .

You also left out the part about going 18-20 miles a day with, oh, 5000 feet of gain.


20 miles and 5000 feet is called -

A short day. smile

I have two methods that help me get in shape -

The treadmill. I either run (when my sore back allows) or walk. When running I use miles as a goal and when walking I use calories burned.

Actually hiking. Any miles spent hiking anywhere will help get you in shape for bigger hikes. Hit a local trail when you can and do as much as you can squeeze in. Some people practice with larger loads in their packs, but I usually don't. I normally go so light on all my hikes that practicing with heavy loads only makes my back hurt.

Whatever you do to get in shape, just do it and get out there.............................................DUG

Re: Getting in Shape, Training for Whitney 2012 - Ideas, input?
DUG #19457 10/28/11 12:00 PM
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Originally Posted By: DUG

20 miles and 5000 feet is called -

A short day. smile



Nope: it's called a warm-up.

Oh, sheesh, people. I'm just kidding. Especially right now: I'm five weeks out of getting my left knee scoped and I'm test-driving the knee this weekend. We'll see if I can cause any pain (hopefully not!).

The formula is simple: everyone's formula is different.

Cardio-wise: find something you enjoy and stick to it regularly. Add in a few long walks so your legs get used to some level of pounding.

Weight-training: helps a lot for quick strength, scrambling, etc. Use your own body weight, weights, rocks, poles, whatever for resistance.

Give yourself break days. Listen to you body if it hurts. Adjust accordingly. Keep it simple. Have fun.

-L cool


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Re: Getting in Shape, Training for Whitney 2012 - Ideas, input?
MooseTracks #19458 10/28/11 12:06 PM
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Originally Posted By: MooseTracks

Give yourself break days. Listen to you body if it hurts.


Break days? break days..... Hey Steve.... someone stole Laura's identity!!!!!!


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Re: Getting in Shape, Training for Whitney 2012 - Ideas, input?
MooseTracks #19479 10/31/11 06:25 AM
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Originally Posted By: MooseTracks
Originally Posted By: DUG

20 miles and 5000 feet is called -

A short day. smile



Nope: it's called a warm-up.

Oh, sheesh, people. I'm just kidding. Especially right now: I'm five weeks out of getting my left knee scoped and I'm test-driving the knee this weekend. We'll see if I can cause any pain (hopefully not!).

The formula is simple: everyone's formula is different.

Cardio-wise: find something you enjoy and stick to it regularly. Add in a few long walks so your legs get used to some level of pounding.

Weight-training: helps a lot for quick strength, scrambling, etc. Use your own body weight, weights, rocks, poles, whatever for resistance.

Give yourself break days. Listen to you body if it hurts. Adjust accordingly. Keep it simple. Have fun.

-L cool


I quit taking intentional break days ages ago when I found out life gets in the way more than I like it to...and then there are injuries that just seem to happen a bit more often than they did when I was somewhat less ancient...at least I've cut down on the stupid things I used to do. This has become my way of taking break days...unfortunately my break days outnumber my exercise days this past summer.

Re: Getting in Shape, Training for Whitney 2012 - Ideas, input?
ruffpace #19482 10/31/11 07:39 AM
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Here's some good getting-in-shape advice from the Four Seasons:

http://www.youtube.com/watch?v=BMYZBVbifh8

Re: Getting in Shape, Training for Whitney 2012 - Ideas, input?
MooseTracks #19490 10/31/11 04:33 PM
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Originally Posted By: MooseTracks

Oh, sheesh, people. I'm just kidding. Especially right now: I'm five weeks out of getting my left knee scoped and I'm test-driving the knee this weekend. We'll see if I can cause any pain (hopefully not!).

Laura, good luck with the knee. I'd like to give you some encouragement:
I had my first of 3 scopes in 1994, then 2001, then 2010. Now awaiting the inevitable TKR next month (even though I did Whitney 2 months ago, slowly)

One orthopedist I saw in 1994 said stop backpacking. Well, he is dead, meanwhile I took my pack to 5 continents, as high as 22,000 feet, all of the JMT, and more, despite his advice. I hope you have a good outcome,too, but as everyone else told me, be patient. I am sure you will listen to your Physical therapist :-) Harvey

Re: Getting in Shape, Training for Whitney 2012 - Ideas, input?
Harvey Lankford #19580 11/04/11 03:32 PM
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Thanks, Harvey! Things are going really, really well, although, as expected, I'm a bit annoyed with pulling back on my own reins. I've pretty much decided that all my training is going to go towards the upcoming ski season, and I've got some fun ideas of how to challenge myself this winter/spring.

I did manage to get one last hike in, up Mt. Gould, with my friend Joan last weekend. It felt tremendous to be up in the heights again, like coming home. My knee was a little stiff and sore after that, so I know that's my upper limit at the moment.

Baby steps... smile


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Re: Getting in Shape, Training for Whitney 2012 - Ideas, input?
MooseTracks #19643 11/06/11 12:05 PM
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This is what I do most weeks....(yeah, I know..). Obviously this program is for marathon training, not something specifically tailored for Whitney.

Mon- AM run 8-10 miles easy pace, PM 5 sets weighted pull ups and power cleans 3x5
Tue- AM 10 miles (speed work: track work or tempo run), PM 100 push-ups, dumbbell bench press 3x10
Wed-usually off except for peak weeks in training cycle.
Thu-AM run 8-10 miles easy, PM 50 chin-ups, curls 3x10
Fri-AM run 8-10 miles easy, PM drink beer
Sat-AM long run of 12 to 24 miles depending upon training cycle, PM Military Press 3x5
Sun-AM off, PM squats 3x5, dead lifts 1x5, 100 push-ups

I also try to stretch and do some core work between sets or whenever I can. This is not recommended by the Surgeon General.

Kent

Last edited by trail runner; 11/06/11 12:13 PM.
Re: Getting in Shape, Training for Whitney 2012 - Ideas, input?
MooseTracks #19644 11/06/11 12:18 PM
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And who are you, Missy!?

Er, I mean, Moosey!?

grin

72 ounce left
72 ounce right
144 ounce squat
Sleep...
Repeat...
Gotta stay hydrated..Co-pee-us and clear...

Seriously...

500 crunches
100 pullups
500 pushups
100 vertical knee raises
100 bardips
Plus circuit weight training...
Daily...
Yeah, I cut back on some.

Former powerlifter...
In my younger days when I was 180 lbs...400 bench, 500 dead, 600 squat.
Now, lucky to do 200 each...but I need more weights! SANTA!

Throw in a couple of long hikes at elevation and in the foothills.

Pain is weakness leaving the body.


Journey well...
Re: Getting in Shape, Training for Whitney 2012 - Ideas, input?
+ @ti2d #19649 11/06/11 02:38 PM
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"144 oz squat". That is funny.

Those are great numbers for a 180 pounder!

Re: Getting in Shape, Training for Whitney 2012 - Ideas, input?
trail runner #19653 11/06/11 06:24 PM
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I like the workout that includes drinking beer in the PM.

Re: Getting in Shape, Training for Whitney 2012 - Ideas, input?
Akichow #19654 11/06/11 07:17 PM
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Dedication to ones craft.

http://youtube.com/watch?v=xdKiY92WE40

John

Re: Getting in Shape, Training for Whitney 2012 - Ideas, input?
catpappy #19655 11/06/11 07:35 PM
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Yea John, I think you, Gary and me should hop up Whitney on one leg next year. And, yes, if we do that, we can have legs like Apolo.


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Re: Getting in Shape, Training for Whitney 2012 - Ideas, input?
quillansculpture #19656 11/06/11 08:08 PM
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Much too intense for me, although it is inspiring the way Olympic athletes train.

After wrecking my ankle this past July, my goal is to have ankles of steel for next years big hikes.

As far as the hopping thing - after a few Porters I'll try anything.

John

Re: Getting in Shape, Training for Whitney 2012 - Ideas, input?
catpappy #19661 11/07/11 04:11 AM
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Originally Posted By: catpappy
As far as the hopping thing - after a few Porters I'll try anything.



I'll attest to that. Catpappy loves his porter beer. You should see him build and manage a campfire after a few . . .

Re: Getting in Shape, Training for Whitney 2012 - Ideas, input?
catpappy #19662 11/07/11 07:31 AM
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After watching the video, all of us should keep one thing in mind.

Now, is the "off season" so what do you think all of these athletes do during this time?

Training...training harder...the opponent is doing one more rep...or one more set...they have to stay ahead.

What do we do at our jobs? If we are sedentary for 6-8 hours of our day, that isn't much. If your profession requires you to be on your feet a majority of the day, or you work in construction or other trade requiring constant movement and lifting, then you are one up.

I am the biggest skeptic when it came to chiropractors and acupuncturists. No more.

That nagging little feeling I had in my lower left back is gone after just 2 visits to the chiro. It felt like a big gas bubble in my intestines. It hindered my reps on the leg press. If was difficult to lift my left leg up to execute. No more. I do more reps and now have increased the weight. Not too much. Ain't no spring chicken...sprung...but no spring.

Acupuncture. I had this year-long battle with plantar fasciitis. It hurt. After just 5 visits to the acu, the pain is gone. Yes, I purchased Superfeet and that really helps. I have resumed my running (baby steps). I try to walk fast downhill, and then blast my way uphill. My wife accompanies us. Our mailbox is 1.25 miles from our house. Yes, 1.25 miles one way. The first half is downhill. I pack along an REI Ultralight. After getting mail (did you know junk mail weighs alot?), it is running time. The hills where we live are brutal. Heartbreaker, Widowmaker, BFI (big frickin incline), Salty Dog, John Muir Expressway are some of hills I have affectionately named. Plenty of cardio.

My training began on October 22, 2011...I continue. The Apolo Ohno video gave me some ideas. After the video if you clicked on the bobsled training video...that is some of what I do...espcially the RDL...Romanian Dead Lift.

Will see you all next year in 2012...July 25...lottery permitting..

Good luck with your training. I am willing to share some of my strategies for your integration.

If you have the 4-minute long Survivor song, "Eye of the Tiger" you can do a lot of crunches to it.

One more thing...

Since I am an "over 50er" and some of you are "half" my age, I have to train twice as hard...

You "young-uns" got a lot of catching up!

Challenge on.

Pain is weakness leaving the body.
Nobody ever drowned in sweat.
"Have no regrets" like Ohno said.
Have fun.


Journey well...
Re: Getting in Shape, Training for Whitney 2012 - Ideas, input?
+ @ti2d #19672 11/07/11 04:26 PM
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Originally Posted By: + @ti2d

Now, is the "off season"


What is this "off season" of which you speak? wink

Mammoth Mountain opens in 72 hours.

Johnny, if you need some help w/ the ankle, let me know. Plenty of ways to torture you back into shape... grin

-l cool

Last edited by MooseTracks; 11/07/11 04:27 PM.

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Re: Getting in Shape, Training for Whitney 2012 - Ideas, input?
MooseTracks #19674 11/07/11 05:29 PM
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Originally Posted By: MooseTracks
Johnny, if you need some help w/ the ankle, let me know. Plenty of ways to torture you back into shape... grin


Don't fall for it Laura. I've both hiked and climbed with John in the last few weeks, and there ain't nothin' wrong with that ankle. He could probably dayhike the MR and finish up the East Buttress if he wanted to . . .

Re: Getting in Shape, Training for Whitney 2012 - Ideas, input?
MooseTracks #19678 11/07/11 06:27 PM
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Originally Posted By: MooseTracks
Originally Posted By: + @ti2d

Now, is the "off season"


What is this "off season" of which you speak? wink

Mammoth Mountain opens in 72 hours.

Johnny, if you need some help w/ the ankle, let me know. Plenty of ways to torture you back into shape... grin

-l cool


Hmmm...I hike in the summer to get a fitness level to play in during the season...which starts when there is enough snow put a pair of snowshoes on.

The three season are fun but the 4th season is the best of the bunch.

Re: Getting in Shape, Training for Whitney 2012 - Ideas, input?
Bulldog34 #19679 11/07/11 06:52 PM
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Darn it Gary. I was trying to work her for a castor oil ankle massage for when we're out in DV.

John

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