Post by IdeaMagnate

Posted: 12/31/2006 10:12 PM

Post subject: 2007 Canadian Death Race

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xebra

Joined: 5/3/2004
Posts: 1203

http://www.canadiandeathrace.com/v2/MainPage.html I will be running the 2007 Canadian Death Race. If anyone wants to run it with me, let me know! You still have 8 solid months to prepare for it. Don't be a wuss!

Posted: 12/31/2006 10:17 PM

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Zurreco

Former player

Joined: 8/1/2004
Posts: 2687
Location: Seattle, WA

Will you run it solo if you don't get a team ready?

hi nitrodon streamline: cyn-chine

Posted: 12/31/2006 10:18 PM

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xebra

Joined: 5/3/2004
Posts: 1203

My sister is already running it with me. Also, we are not forming a relay team, just a team of people that will run the whole distance together.

Posted: 1/1/2007 7:51 PM

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BoltR

Former player

Joined: 8/12/2004
Posts: 651
Location: Alberta, Canada

125km(77.7miles) in 24 hours is the goal I believe. Though I think you have 3 days. This is in a high elevation area, so the air will probably be thin compared to what most people are used to, and in August it won't be warm during the night (There may be snow). Though I suppose that depends on the year. We are having a really REALLY warm winter this year, so who knows. The site has a story about someone running into a bear. I guess it's more than possible, but I wouldn't really call that 'bear country' but it's near enough to it. I'm not about to run it, as my life as an athlete ended long ago (I have a bad knee now), but it's sort of close to where I live. So if we get enough people that want to throw in some sort of TASVideos get together before/after the race we could try that.

Posted: 1/1/2007 8:24 PM

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xebra

Joined: 5/3/2004
Posts: 1203

IdeaMagnate wrote:

I'd be up for that. Do you know enough about this kind of race to give advice on training, or would I be better off Googling for it?

I'll put up my training schedule in the next day or so, as soon as I finalize it.

Posted: 1/2/2007 12:01 AM

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BillBull

Former player

Joined: 5/22/2004
Posts: 462

I'm really tempted to. This sounds cool, but I would have to, you know, get in shape :P I'll think about it though.

Posted: 1/3/2007 3:41 AM

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BillBull

Former player

Joined: 5/22/2004
Posts: 462

The deadline for registering is June 1st. I emailed them and asked. I'm still considering this, and I'm slowly leaning towards yes. I'm going to start getting in shape and start training, but I won't dedicate to it yet.

Posted: 1/3/2007 3:45 AM

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xebra

Joined: 5/3/2004
Posts: 1203

It costs a bit less if you register by a certain deadline. I think by March something or other. I'll look later. It's not that much though. It might make more sense for you to wait until the end of May to decide, so you'll have a better idea of how you are doing.

Posted: 1/7/2007 1:43 AM

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xebra

Joined: 5/3/2004
Posts: 1203

March 1st is the cheap registration deadline, though it's not that much cheaper and probably not worth it to commit any money that early if you aren't sure this is something you want to do. Anyway, here's my workout schedule: XLS download, Google Spreadsheets Some of the scheduled runs have asterisks, indicating part or all of the distance should include sprints/interval training, at your discretion. Everything else should be self-explanatory, though I didn't include any detailed instructions for lifting. Feel free to ask if you want some guidance coming up with lifting routines. Every fifth week or so is an "easy" week where the amount of cardio is reduced. The lifting is also compressed to fewer days and as such you shouldn't do as many sets per muscle group. Stretching is also indicated in the lifting column. That doesn't mean you shouldn't stretch at other times; you should stretch every muscle group before and after every time you exercise it (whether you are lifting or doing cardio.) On the days where stretching is indicated, though, you should spend extra time stretching every muscle group. One last note, don't forget to eat. You will probably need to start eating 3000-4000 calories a day, increasing steadily to 6000-8000 calories a day at peak mileage.

Posted: 1/8/2007 3:25 AM

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VirtualAlex

Joined: 5/31/2004
Posts: 464
Location: Minnesota

Yuck I hate to run. But this sounds like a lot of fun. Wish you luck, it would be quite the story to succeed in such an event.

JXQ's biggest fan.

Posted: 1/8/2007 7:55 AM

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IdeaMagnate

Player (80)

Joined: 3/11/2005
Posts: 352
Location: Oregon

I'll do this. It scares me and there's a lot I don't know about training, but I'll do it. This page looks like good source for exercises for the various muscle groups. What's a good way to decide which ones, how many and what weight to use?

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Posted: 1/9/2007 2:19 AM

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BillBull

Former player

Joined: 5/22/2004
Posts: 462

Training for me starts either late this week or next week. Basically as soon as I get settled into my new apartment and get running routes figured out. I won't be able to handle running more than 20 minutes on a treadmill :P This is definitely one of my goals, and I will let you know once I commit to it.

Posted: 1/9/2007 2:37 AM

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xebra

Joined: 5/3/2004
Posts: 1203

Cool, do you want me to add you as a collaborator on the Google spreadsheet so you can track your progress? If you've never worked out before, just start your lifting routines with weights that you are positive you can do. That will keep you from getting really sore the first couple times you work a muscle group. Once your body is more accustomed to the strain, you can push it harder. I'm about to head to the gym. I'll give you some more detailed advice when I get back.

Posted: 1/9/2007 3:04 AM

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xoinx

Former player

Joined: 9/20/2006
Posts: 287
Location: Singapore

That's a very intimidating training regime Xebra... and you sound like you can really run, I mean are you really going to run 33mi on the 7/9? That's like further than a standard marathon! :S I can never run long distances, it just bores me whenever I try to run for more than 7 laps around a 400m track... not that I can run very fast anyway (approx 1:55 a lap if I really try going all out). Anyway, good luck man, I wish you all the best in your training as well as for the race. 125km in 24 hours would really be a great achievement in one's life :)

Truncated wrote:

Truncated is the most fiendish instrument of torture ever devised to bedevil the days of man. -- xoinx

Posted: 1/9/2007 6:14 AM

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xebra

Joined: 5/3/2004
Posts: 1203

Dan_ and IdeaMagnate, PM me an email address so I can invite you as collaborators on the tracking sheet. Here are some thoughts I have on working out:

Websites: exrx.net is my website of choice: http://www.exrx.net/Lists/Directory.html.
Vitamins: A general multivitamin should be sufficient. If you aren't mixing your protein powder with milk you may want an additional calcium supplement. (Most multivitamins don't have a lot of calcium.)
Protein: Get some protein powder (whey protein is a popular choice) and take enough each day to bring your total protein intake to 2 grams of protein per kilogram of body mass. I suggest paying a little bit extra for powder that is low in cholesterol. I take 6 servings of protein a day, so I get 50% of my RDA of cholesterol from that alone. (I would get like 180% of my RDA if I didn't take low cholesterol powders.) I generally take albumen (the protein found in egg whites) in the morning, whey (a milk protein) during the day and after workouts, and casein (another milk protein) before sleeping. Obviously you can adjust how much protein you get from powders if you plan on eating a bunch of meat on any particular day. You also don't need my fancy mix of multiple proteins. Whey protein is the cheapest and is great. Keep an eye out for protein powders that have other junk mixed in, though, like creatine. I personally don't recommend creatine, ethyl esters, or anything like that.
Calories: You need to take in a lot more calories. This would be true even if you were just lifting weights, but since we are lifting and have a very aggressive cardio schedule, you need to eat, eat, eat. The easiest way to increase your caloric intake is simply to eat more meals, not larger ones. Instead of three meals a day, eat six or seven, and snack on healthy foods all day. Your body can only absorb so much protein at once, so that's another reason to keep your meals small and frequent. Looking for something to eat? Pasta, rice, and oatmeal are very cheap and healthy, and pasta especially is a great source of carbs. Chicken and tuna are cheap and healthy sources of protein. You can also get carbohydrate powders and even pure glucose powders if you need to jack up your carbs and calories.
Lifting: You don't necessarily have to follow my lifting schedule, but you shouldn't ever work out the same muscle group two days in a row; muscles need time to heal and grow, period. Personally, I find I can work out arms and abs every other day and feel great, though I never got in the habit of working any muscle group more than twice a week. I've done lots of different routines and combinations of exercises, and I haven't noticed a huge difference in progress when I work out muscles more or less frequently within rasonable boundaries. It's important to mix up your routines (switch up frequencies, orders, exercises) to get some variety into your workout and not get yourself stuck in a rut. If you are thinking about increasing the frequency of your workouts, just remember, if you are still sore, it hasn't healed yet and you need to give it another day.
Reps: If you want to grow bigger muscles, eventually you will need to increase weight and do fewer repetitions. If you are new to working out, sure, for a month or two it's ok to do relatively low weights and 12-20 reps until you get a feel for all your muscles and learn what hurts and what doesn't, but once you want to get serious you should limit your exercises to 5-12 reps. If you can do more than 10 and you still want to increase the size of that muscle, you should increase the weight. Some common workouts are 5-5-5-5 reps (four sets) at a constant weight, or (10-)8-6-4-2 reps (four or five sets) with a continually increasing weight, or something similar. Different people swear by different things, and I personally haven't noticed a difference. As long as I feel like I'm working hard, I make progress. Since overall we are focusing on endurance, it's not bad to sometimes do endurance exercises when you lift, as well. You can do walkdown sets where you do 10 reps at a weight, take off 10 pounds, do 10 more reps, take off 10 pounds, etc., until you have walked down a whole stack. These will own you.
Form: This is incredibly important. I see people at the gym all the time who use absolutely terrible form and they don't make progress. It's much better to do lower weights slowly, completely, and deliberately, and to flex at full extension or contraction and to hold it for a few seconds than it is to just put up 10 reps at high weight in an explosive and haphazard fashion. I'm not saying you shouldn't "explode on the bench" as some people like to say when they describe bench press technique. They are talking about effort. A proper bench press will have you lowering the weight slowly, not bouncing off your chest, holding the weight above your chest for a count of one or two while contracting your pecs hard, then pushing it symmetrically back up without squirming, rocking, arching your back, or any of the other tricks people do to push up weights that are too heavy for them. You will see much better results with lighter weights and good form than you will with heavier weights and bad form, and you will also be far less injury prone. Right when you move up in weight you may find it necessary to do cheaty little squirms on lots of exercises to get the weight up, which is ok if you know what you are doing and you don't hurt yourself. You aren't ready to move up again, though, unless you can do an exercise with proper form. Also always keep in mind what muscle you are supposed to be hitting when you do an exercise. For example, I see a lot of people that bring the bar or handles down way too far when they are doing lat pulldowns. You really don't have to go down very far at all before you are hitting your arms more than you are hitting your back and putting undue strain on a lot of joints.

That's about all I can think to say right now. Umm ... let me just end with a few warnings. Don't use steroids, use proper form, and be very, very careful increasing weight on squats and deadlifts and other exercises that hit your lower back. I've seen too many skinny and ripped guys alike ruin their backs for life (!) because they want to be the big man and squat / deadlift too much. Just take it easy.

Posted: 1/9/2007 6:43 AM

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xebra

Joined: 5/3/2004
Posts: 1203

If you are looking for specific workout routines, I'll post what I do each day for a week or two so you have some ideas. Dumbbell Bench Press 1. 55 pounds, 8 reps 2. 55 pounds, 8 reps 3. 60 pounds, 5+1 reps 4. 60 pounds, 3+1 reps Dumbbell Incline Bench Press 5. 47.5 pounds, 8 reps 6. 50 pounds, 8 reps 7. 52.5 pounds, 6 reps 8. 55 pounds, 3+2 reps Lever Decline Chest Press 9. 110 pounds, 15 reps 10. 120 pounds, 12 reps 11. 130 pounds, 9 reps 12. 140 pounds, 7 reps Cable Overhand Fly 13. 40 pounds, 15 reps 14. 45 pounds, 12 reps 15. 45 pounds, 8 reps Cable Underhand Fly 16. 30 pounds, 10 reps 17. 30 pounds, 9 reps 18. 35 pounds, 7 reps Lever Seated Fly 19. 110 pounds, 12 reps 20. 110 pounds, 12 reps

Posted: 1/9/2007 7:04 AM

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BillBull

Former player

Joined: 5/22/2004
Posts: 462

Thanks for the pointers. While I feel myself to be a semi-experienced weight lifter (4 years of high school weight training), you do bring up some important things that I will keep in mind while lifting. 176 g of protein eh? That'll be fun to choke down :P Still, I appreciate the pointers and Ill keep you updated with my status.

Posted: 1/9/2007 7:59 PM

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xebra

Joined: 5/3/2004
Posts: 1203

Well you are doubtless more experienced than I am :) . I was always a very skinny runner, and I've only been lifting for about 9 months. (Hence the weak upper body.) Feel free to contribute comments of your own, it may be beneficial for IdeaMagnate to hear multiple points of view.

Posted: 1/9/2007 8:10 PM

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Bp_

Joined: 11/30/2005
Posts: 81
Location: Quebec

I would do it if it was in quebec and not in alberta :/

Posted: 1/10/2007 6:29 AM

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xebra

Joined: 5/3/2004
Posts: 1203

Texas is farther away than Quebec :P . Chin Up 1. 8 reps 2. 7 reps 3. 6 reps Dumbbell Bent Over Row 4. 50 pounds, 10 reps 5. 50 pounds, 10 reps 6. 50 pounds, 10 reps 7. 50 pounds, 10 reps Cable Seated Row 8. 100 pounds, 12 reps 9. 110 pounds, 10 reps 10. 120 pounds, 8 reps 11. 130 pounds, 6 reps Lat Pulldown (Walkdown Sets) 12. 80-70-50-60-40 pounds, 10-10-10-15-25 reps 13. 80-70-50-60-40 pounds, 10-10-10-15-25 reps 14. 80-70-50-60-40 pounds, 10-10-10-15-25 reps Dumbbell Shoulder Shrug 15. 65 pounds, 12 reps 16. 65 pounds, 12 reps 17. 65 pounds, 12 reps 18. 65 pounds, 12 reps

Posted: 1/11/2007 8:28 AM

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xebra

Joined: 5/3/2004
Posts: 1203

I don't actually have an abs routine, I just mix up a bunch of stuff until I feel like vomiting and then do it all over again. Here are some suggestions: http://www.acefitness.org/getfit/abstudy_top.aspx. It's also good to do an exercise that targets your obliques specifically, like side crunches. If your gym has a jackknife crunch machine, those are pretty awesome, too.

Posted: 1/12/2007 9:57 PM

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BillBull

Former player

Joined: 5/22/2004
Posts: 462

http://findarticles.com/p/articles/mi_m0801/is_3_66/ai_n13560332 See: #2 - the Rocky IV

Posted: 1/13/2007 12:12 AM

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xebra

Joined: 5/3/2004
Posts: 1203

Haha, I doubt I'm strong enough or flexible enough to do most of those. Preacher Curl 1. 55 pounds, wide grip, 12 reps 2. 55 pounds, close grip, 12 reps 3. 60 pounds, wide grip, 8 reps 4. 60 pounds, close grip, 8 reps Dumbbell Incline Curl 5. 25 pounds, 10 reps 6. 27.5 pounds, 8 reps 7. 30 pounds, 6 reps Cable Curl (Walkdown) 8. 60-50-40-30-20 pounds, 10-10-10-15-25 reps 9. 60-50-40-30-20 pounds, 10-10-10-15-25 reps 10. 60-50-40-30-20 pounds, 10-10-10-15-25 reps Weighted Bench Dip 11. 100 pounds, 12 reps 12. 100 pounds, 12 reps 13. 100 pounds, 12 reps Dumbbell Triceps Extension 14. 65 pounds, 10 reps 15. 65 pounds, 10 reps 16. 65 pounds, 10 reps Cable Triceps Pushdown (Walkdown) 17. 80-70-60-50-40 pounds, 10-10-10-15-25 reps 18. 80-70-60-50-40 pounds, 10-10-10-15-25 reps 19. 80-70-60-50-40 pounds, 10-10-10-15-25 reps Dumbbell Wrist Curl 20. 20 pounds, 20 reps 21. 20 pounds, 20 reps 22. 20 pounds, 20 reps Dumbbell Reverse Wrist Curl 23. 15 pounds, 16 reps 24. 15 pounds, 16 reps 25. 15 pounds, 16 reps

Posted: 1/24/2007 5:31 AM

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IdeaMagnate

Player (80)

Joined: 3/11/2005
Posts: 352
Location: Oregon

Bah. I'm going to have to get some professional advice on this. It feels great to have run and I can convince myself that I like it while I'm doing it, but I'm killing my knees to the point where I don't like stairs the day after I do a long run. I'm still going to do it if it's at all possible.

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