Quest for the One Arm/Hand Chin-up

2010 Arnold men pump-n-run results

Another great pump and run was held this year and the weather cooperated wonderfully.

On a side note, I’ve noticed in the many years that I’ve participated that at least one competitor has appeared to employ another runner strictly as a pace keeper for the 5k of the Arnold Pump and Run. While this isn’t against any specific rule, I consider it to possibly conflict with the spirit of the competition. I don’t see any of the other 799 competitors being able to benefit from this potentially unfair advantage in the Arnold Pump and Run. And I don’t know to what extent any drafting may occur during the race as well off of, what appears to be, another runner assigned to set a specific pace.

Here’s some more Arnold Pump and Run inspiration. Watch Bernard Lagat become the President of the Boards.

Needing inspiration – How about “Gonna Fly Now!” – theme song to Rocky.

I’m feeling good and training hard. Just moved a mountain of snow and ran 5+ miles. Bring it on!

latest interval workout

1.25 mile @ 6:03 per mile pace
1.0 mile @ 5:52 per mile pace
1.0 mile @ 5:54 per mile pace
0.25 mile @ 77

all with 1.4 mile jog/walk in between

Hope you are well on your way to a successful Arnold Pump and Run for 2010. We got a month left til the big day.

If you are searching for inspiration in your training, how about this great story on former Michigan football star, Antonio Bass.

Need a little music for more inspiration – how about one of my faves – The O’Jays – Love Train, baby!

You might recognize Fred “Re-Run” Berry from the show, “What’s Happening?”, at about the middle of this. Brilliant Stuff!

photo credit: Madrigal Photography
I’ve been working pretty hard for the 2010 Arnold Pump and Run. In fact, I’ve worked all they way up to doing mile repeats with a 1/4 mile jog in between each one. I did my first set on January 15 of 3×1 mile and then 1 x 1/2 mile, all at 6 minute pace for one mile.

Today, I did 3×1 mile at 6 minute pace per mile and then a 1/4 mile at 85. I do a 1/4 mile jog/walk between each repeat. It felt easier than last time although I probably had a heavy lunch beforehand which slowed me down. I look to do another mile repeat workout in 10 days or so and hope to do 3×1 mile at 5:50 pace followed by a slightly quicker 1/2 or 1/4 mile repeat. I’ve been doing all this on the treadmill given the lousy Columbus winter weather. I’d like to get out on the track soon.

If you do train on a treadmill from time to time, set the incline up a notch to create the equivalent difficulty of running on the road.

I was looking through some of the search terms used to find this site and came across some interesting questions.

1. How many two handed chin-ups must I do before I can do a one handed chin-up?

During the times that I’ve done one handed chin-ups, I could do about 20 or so two-handers. But I could do 20 or so two-handers for years. I think my best ever was 27 two handers. I weighed close to 185 lbs. as well during my one hand chin-up training. It’s hard to say if there is even an equivalent, and I imagine it would vary from person to person given the various body types out there. I’m sure there are plenty of people who can do 20 chin-ups but who will never do a true one-handed chin-up. But if forced to answer, I would say that if I could do 50 two-handers at once then I should be able to get a true one-handed chin-up. In other words, if you can make child’s play out of two-handed chin-ups, you can either do a one-hander or get very close. Anyhow, a nice goal for me would be to get 30 two handers in a row.

2. How much weight would I have to add to a two handed chin-up before I could do a one hander?

Again, I don’t think there’s is any real equivalent between the two. I added 125 lbs. to my 185 lb. frame and despite getting 1 two hander, I still couldn’t do a one hander. Warning - I’m surprised I didn’t have a stroke or hernia trying to do this. I’ve never pulled so hard in my life. Using a dip belt to strap 125 lbs. around your waist just doesn’t seem too brilliant either. A weight vest might be a better option. Do this at your own risk! It could lead to DEATH or serious injury.

In looking back at this experience however, the extreme pull required to do the 125 lb. weighted chin-up very closely resembled the extreme pull required to get my first one-handed chin-up.

3. What other risks are involved in training for a one hand chin-up?
One arm negative chins/come-downs can really strain your elbows especially if you don’t maintain a slow and steady descent all the way to the bottom. Weighted chins can also strain the elbows, wrists, lower back in addition to the other obvious dangers of being above the ground with a lot of weight strapped around your waist.

4. Will training with the Gravitron 2000 help me achieve a one handed chin-up?
It’s a good starting point but the Gravitron 2000 provides a lot of support and eliminates any twisting of the body. It’s also easy to cheat using the Gravitron 2000 or similar machine. Nevertheless, if you get to the point where you can do 5-6 with one plate and one hand then you’re getting pretty close.

Well, I missed the fall classic pump and run near Cincinnati in October. I am still recovering from a slight hamstring strain but look to compete in the Gahanna Fright Night 5k on Oct 31. In preparation, I did an interval workout last night of

1000 m – 3:46
1000 m – 3:47
1000 m – 3:50
1000 m – 3:46
1000 m – 3:47

Rest consisted of 3:45 jogging between intervals.

It was a bit challenging but the wind was down and there was no rain. These are good things. I hope to get down to 3:30 per 1000 meters in the next couple months. That would work out to about a 85 quarter and a 5:40 mile pace.

My interval workout prior to this went 3:46, 3:53, 3:54, 3:55, 3:56.

11/8/09 most recent interval workout
1000 m 3:34 (oops, way too fast)
1000 – 3:47
1000 – 3:54
1000 – 3:57
1000 – 3:46

Here’s a great book on distance running training by Jack Daniels: “Daniel’s Running Formula.” It even has workouts for those of us that just run 4 or 5 times a week. Just take a recent 5k time or other race time and use it to determine your pace for intervals, repetitions, easy runs, tempo runs, etc. Daniels maps out a complete training program for you and explains exactly why you are doing a particular workout. This is the best book on training for distance running that I have seen.

I’m getting ready for my third 5k of 2009. I’m running in Hilliard on August 14. I’m happy to still be training at this point in time. In the past, I’ve quit running after the Arnold event and usually don’t start up again until the following November. I’m well ahead of previous years. I hope to run near 19 minutes for 5k this week.

I just ordered the book, “Daniels’ Running Formula”. I’m interested to use it to benefit my training and race times.

Today ran 4.8 miles in 35:41 – 556 calories, 161 peak hr, 143 avg hr
9:35
8:55
8:40
8:30

I had my best 5k time in the Arnold Pump and Run after training exclusively on one of these babies. I kind of forgot how potent they can be. Today, I decided to take a day off from running and get on one of these instead.

I did 25 minutes at level 7 on the Mount Ranier program. Average heart rate of 140 with high of 159 and low of 93. 374 calories burned.

What makes these things such good training tools is they are easy on your joints and once your heart rate gets up there, it doesn’t come back down anytime soon. I think I’ll incorporate one training session a week on one of these.

latest workouts on Stepmill

ok, after a bit of a break from logging workouts so let’s start up again
6-14 – ran 5 miles at Antrim Park – here are the splits
lap 1 – 8:38 – 136 HR
lap 2 – 8:10 – 159 HR
lap 3 – 8:14 – 164 HR
lap 4 – 8:05 – 167 HR
TOTAL TIME – 33:07 – COMPARE WITH ANTRIM WORKOUT BELOW
6-3 – 48 min run, 138 avg, 702 cal, 69 lo, 153 hi

4-24 – run, 42:31, avg hr 143, 79 lo, 159 hi, 662 calories
4-22 – run, 42:58, avg hr 146, 119 lo, 208 hi, 690 calories
4-20 – 45:26 min run – avg hr143, 707 cal, 160 hi
4-18 – hike up House Mountain
4-14 – 44:48 run 136 avg, 152 hi, 72 lo, 636 cal
4-12 run, Antrim Park, 6 miles,
lap 1-8:42 (136)
lap 2 – 8:13 (157)
lap 3 – 8:25 (159)
lap 4 – 8:44 (159)
lap 5 – 8:18 (161)
4-10 43 minute run route
4-9, stepmill, 30 min, level 8, 162 hi, 85 lo, 145 avg, 480 calories
4-6-09 – 43 minute run, 132 avg, 577 cal, 74 lo, 154 hi
4-4-09- stepmill, 20 min, 131 avg, 150 hi, 67 lo, 265 calories
4-3-09- 43 minute run
3-31-09 – stepmill, 35 min, 148 avg, 93 lo, 164 hi, 582 cal
3-30-09 – run, 43 minutes, 145 avg, 72 lo, 178 hi, 687 cal
3-27-09 – stepmill, 23 min, level 7, Mt. Rainier, 137avg, 332 cal, 63 min,157 max
3-25-09- stepmill, 22 minutes, level 7, Mt. Ranier, 136 avg, 313 calories, 64 min, 157 max
3-24-09 stepmill, 30 minutes, level 7, Mt. Ranier
3-23-09 run – 39:58 125 avg, 153 hi, 80 lo, 480 calories
3-20-09 run – 45:29, 143 avg, 708 calories
3-18-09 – 27 minutes at level 7 on Mt. Ranier. Avg hr = 137, hi of 159, lo of 68, 390 calories burned.
3-16-09 run – 40 minutes, avg hr = 134, hi of 150, lo of 60

3-21-10 Antrim workout
8:29
8:13
8:19
8:25
8:03

If I didn’t have a previous commitment, I’d be there.

Pump-n-go registration form.