No. 18 - Denali: 100th Anniversary

Photo credit: greatamericanthings.net

By - Bill Urbanski

100 years ago today, on June 7, 1913, a four-man team reached the summit of Denali, North America's highest peak at 20,320 feet, for the very first time.  In honor of this momentous occasion, I am running a multi-part series which features excerpts from my Denali climbing log from 2010.

Part 1 was first published on campthesummit.com. click here to see more.

The National Park Service also has coverage here.

Enjoy!  

No. 17 - Training Tips for Beginning Runners

By - Bill Urbanski

As a lifelong runner, a veteran of ten marathons and countless races of lesser stature, friends who are new to the running and racing scene often ask me for advice.  So I decided this subject would make a good blog post.  And by blogging, I could pass along some things I've learned over the years to a larger audience.

Competing in the '06 Boston Marathon - my first sub-3

Whether you're a beginner or intermediate, I hope the following will be of use: 

1.         Endurance First – don’t worry about speed workouts for first few weeks. Just concentrate on building endurance. Speed will come later.

2.         Standard Daily Workout Routine – light stretch, warm up (~five min. of jogging – I do half mile at 6.5 mph, or 9:12 per mile pace), full stretch, workout, full stretch, cool down (half of your warm up), light stretch.  I am a stretch fanatic.  By increasing your flexibility, I am a firm believer that stretching decreases your risk of injury.

           

3.         Standard Weekly Routine – one day for long run, one day for speed, at least two others days of running. Once you establish a base of fitness, you can bump up to a five-day week, with off days following your long and speed days.  I often go to a six-day week for a few weeks to pack in miles before I taper for a big race.

4.         Long Run – pick a day and keep it consistent.  Monday is always my long run day.  A lot of runners like Saturday or Sunday.  Find what works best with your schedule.  Pace should be about 2 to 2.5 minutes slower per mile than your 5K race pace.

5.         Speed Work – I have 5-6 different speed workouts involving intervals and hills that I rotate for variety.  Racing (5k’s and 10k’s, etc.) can substitute as speed work.

6.         10 % Rule -  applies to long run and weekly total.  Do not increase a long run from one week to the next by more than ~10%.  Do not increase overall weekly mileage from one week to the next by more than ~10%.  Violating this rule could lead to injury and/or burn out.

7.         Step Back Rule – applies to long run and weekly total.  Increase your mileage over three consecutive weeks, then “step back.”  That is to say, give yourself a one week reduction of 20-25% before increasing mileage again.

8.         Keep Log – Post Log – keep track of your daily workouts – mileage, pace, resting heart rate and working heart rate.  I’ve created a couple spread sheets to chart my progress, and I like to post them in a conspicuous place so they’re always there to remind me to run.  I post mine on the closet door in my bedroom.

9.         Resting Heart Rate (RHR) – best time to check is when you first wake up, and I typically check for a full minute.  Do it once or twice a week and log it.  It’s nice to watch the numbers drop as cardio-vascular fitness increases and your heart becomes more efficient.  My RHR when in peak shape is in the mid 40’s.

10.       Working Heart Rate (WHR) – unless you have a heart rate monitor to check as you run, the best way to check is immediately after a workout.  Check pulse for fifteen seconds and multiply by four.  Do not count for a full minute.  The intensity decreases the moment you stop running and your heart will begin to recover if you wait too long and you won’t get a true WHR.  Your heart will also recover more quickly the better shape you’re in.  Log it.

11.       Maximum Heart Rate (MHR) – Easy formula is 220 minus your age.  Not good to push your WHR beyond this number.

12.       Intensity –        90-95% MHR – high intensity speed work

80-90% MHR – tempo runs

70-80% MHR – recovery runs

60-80% MHR – long runs

50-60% MHR – warm up

 < 60% MHR (other than warm-up) – might as well be walking.

    

13.       Nutrition – Carbohydrates are the body’s primary source of energy.  But protein and fats are important too, as is water.  Percentage of daily caloric intake should be as follows:  Carbs 60-70%; Proteins – 15-25%; Fats – 10-20%.  If you don’t do so already, get in the habit of reading nutrition labels on food.  Learn what’s in the foods you’re eating.  Until you develop a good nutrition routine, it can be helpful to keep a log for a few days, or even a few weeks, writing down everything you eat. 

Now go out there and RUN!

No. 16 - 2012 Year in Pictures

By - Bill Urbanski

2012 provided yet another year of adventure and travel and amazing experiences with great friends, old and new... and I have the pictures to prove it:

24. July - Kayaking returned to my life in a big way with excursions on the Francis E. Walter Dam, the Susquehanna River, and more.

23. October - Friends John, Jill, and Dave proudly join the ranks of fellow marathon completers, at Scranton's Steamtown Marathon.

22. November - Return to Joshua Tree N.P. for JTreeTweetUp 4. With Patrick on belay on a 5.9 sport climb called Sexy Grandma.

21. June - Car roof surfing with brother Steve on the Bonneville Salt Flats in Utah.

20. May - Busking on the streets of Scranton during a First Friday event.

19. February - With veteran marathoners Rob and Traci at South Carolina's Myrtle Beach Marathon. Rob's finish earned him his first trip to Boston.

18. June - Departing Mt. Hood Oregon. A week-long blizzard scuttled our summit bid. Nothing but blue skies on the day we had to leave.

17. June - Posing with fellow 48-Completers at the Highpointer Convention, Timberline Lodge, Mt. Hood, Oregon.

16. August - Deep water free soloing - a new summer time passion.

15. April - With the family, toasting the 75th Anniversary of Urbanski Farms.

14. July - Climbing "The Nose" - following 4th of July fireworks on the Mall in D.C.

13. June - Sunrise summit of Hawkeye Point, highest point in Iowa, with Patrick. Most challenging part of our climb was trying to stay awake on the all-night drive to get there.

12. March - St. Patrick's Day gig at Fiddler's Green. Performing as the Whiskey Rebels with Rich.

11. August - Slack Lining above the Library in Mocanoqua.  My newest passion (aka, newest way to hurt myself).

10. September - training for The Dangler, a 5.10a classic at the Gunks, using my homemade climbing gym / fireplace.

9. June - Smith Rock State Park, Oregon - 3 days of sport climbing in nature's Disneyland.

8.  June - On the approach to Mt. Shasta, California, gazing in awe at all its 10,000 feet of prominence. 

7. June - the iconic Monkey Face, 5.7 A0, at Smith Rock in Oregon. We ran out of time on our bid to send this classic, but look closely for other climbers about to enter the mouth.

 6. August - Cliff jumping - the perfect way to cool off on a sweltering summer day.

5. October - Urban climbing.  Thanks David for the opportunity, and Patrick for the photo.

4. June - Smith Rock climbing crew - a great day with friends old and new.

3. November - First fire. 3-year project complete. It has been a back-breaking labor of love.

2. October - sending The Dangler, 5.10a, at the Gunks in New York. I think the black and white really captures the moment. Thanks Jason for the photo.

1. June - Atop the 14,179 foot summit of Mt. Shasta, California with Patrick.

Many thanks to Patrick Gensel, David Weaver, Jason Gebauer and others for the photos, and for sharing many of these amazing adventures with me.

No. 15 - 2011 Year in Pictures

- by Bill Urbanski

January seems to have passed in the blink of an eye and we are well into 2012.  But I did not want to leave 2011 behind without one last look at the year that was - in pictures:

24. August - with Patrick, David and Maraya in Yellowstone N.P. after our bid to climb the Grand Teton. Patrick's Suzuki Grand Vitara served us well on a cross country grand adventure.

23. April - covering President Jimmy Carter during the "Plains (GA) helping Plains (PA)" event.

22. April - Yosemite Tweetup. The nightly campfire with a great group of climbing friends.

 21. August - with Jim Whittaker, 1st American to summit Everest, at the Outdoor Retailer Show in Salt Lake City, Utah.

20. September - Rock Monster in Grand Junction, Colorado.

 19. September - From the summit of Independence Monument, Grand Junction, Colorado. My first desert tower.

18. November - Foo Fighters show in Philly. Best rock band on the planet.

17. May - Stonebridge Vineyard expansion. Planting Reisling at Urbanski Farms with my uncle.

16. August - On the set of Martin Bowsfield. My first movie role - with Cinematographer Jake Danna Stevens and Director Jon YonKondy.

15. July - Passing of the flag to John Mitchler after hosting the Highpointer's Konvention in Ohio.

14. May - Rock climbing at New River Gorge, West Virginia during the Rendezvous.

13. November - "Mullen" show (U2 tribute). Pat Flynn and John Smith at their best.

12. October - Chimney/Climbing Wall project at the farm continues. A labor of love.

11. April - Entering Yosemite with Liz and Patrick for the climbing tweetup.

10. August/September - Farm flooding. Hurricane Irene and T.S. Lee devastate farm and cause evacuation of Wyoming Valley.

 9. August - Return to the Summit of Devils Tower, Wyoming. Clear skies this time.

8. February - Sap buckets heading to the sugar bush at the beginning of a record year of maple syrup production at Urbanski Farms.

7. August - Sturgis, South Dakota Motorcycle Rally. A "must do" on life's checklist.

6. August - Climbing party (with Patrick, Maraya and David) after summit bid of the Grand Teton.

5. January - Atop the summit block. Winter ascent of Mt. Marcy, New York's highest peak.

4. August - Rock climbing in Fremont Canyon, Wyoming, above the North Platte River.

3. July - Bouldering at Rock City, Kansas in 110 degree heat.

2. August - 13,000 feet on the Grand Teton in Wyoming.

1. September - Leading the final pitch on Independence Monument, Grand Junction, Colorado.

 Bring on 2012...