Thursday, January 24, 2008

Western States Reservations

Things are starting to come together for our family trip for the race. We have plane tickets and a car reservation. We have hotel rooms in Auburn for Saturday and Sunday night of race weekend. We have a 3-night reservation in Yosemite the week before the race. Dinner at Eclipse Pizza is planned for the Thursday before the race. My scheduled pacer seems to be getting past some injury problems.

I still need to reserve a place for Thursday and Friday night in the Squaw Valley area. And, we will need a place to stay when we head back to the Bay Area for a few days after the race.

I'm starting to wonder what the snow conditions will be like on race day, given the recent storms that have hit the Sierra. In 2005, I ran through a lot of miles of snow on the course. We were lucky that it never got really hot that day. However, I think it was 1995 that was known as the Fire and Ice year at WS. They had a lot of snow in the high country and extreme heat in the canyons that day. There's no sense worrying about something I can't control though.

Most importantly, I have to continue to get ready for the race. I had a great weight workout this morning - 3x12s of the following lifts:
  • Deadlifts (185#)
  • Incline Dumbbell Presses (2x40#)
  • Bulgarian Split Squats (2x20#)
  • Mixed Grip Lat Pulldowns (90#, 90#, 100#)
  • Romanian Deadlifts (135#)
  • Cable Woodchops using the Rope hold (80#)

I did the first two lifts as a superset, and then the same with the next two and the next two, with 60 seconds rest between sets. A number of those weights were new highs for sets of 12.

Then, 15 minutes of stair climber intervals.

Tomorrow, I'll probably be a bit sore, and I'll run easily for 2 hours to wrap up the hard part of my workout week.

Monday morning, I'll step on a scale again to see how I'm doing there.


Dr. Andy said...

We stayed at a nice condo right at the entrance to squaw valley (3 miles from the start). It was cheap too. If you want info I can get Adrianne to dig it up (we had a two bedroom condo).

Boy you are doing some wierd weight lifting. I've never hear of half those lifts


Damon said...

Andy, I'd love to know the condo info if you still have it somewhere.

The programs and lifts I do all come from the New Rules of Lifting book. The basic premise of the book is that there are six core movements that are necessary to hit the major muscle groups of the body. They are squats, deadlifts, push, pull, lunge and rotational.

The cable woodchop is rotational. The lat pulldown is a pull movement. The DB push press is a push movement. Bulgarian split squats are a variation on lunges. the deadlift is obvious. Right now, I do either deadlifts or squats in the same workout, but not both. Then, a sixth lift is added that augments either the squat or the deadlift. The Romanian Deadlift is a deadlift variation that targets the hamstrings, including flexibility, and the glutes, to support regular deadlifts.

The "core" is rarely worked directly, because the other lifts are mostly full body lifts that hit the core as well. Deads and squats do a lot for your core muscles.

One of the things I like most about the book is that they don't waste your time with isolation exercises. There are no bicep curls or tricep-specific exercises or other "isolation" exercises. The lifts are intended to use as many muscles as possible and allow you to hit lots of muscles in a short amount of time.

I do add some warm-up and cooldown things like push-ups, pull-ups, crunches, reverse crunches, burpees, etc., but mostly I stick to the basic program.

If you want to see the specific exercises, the web-site has little video clips of just about every lift you can imagine.