Quest for the One Arm/Hand Chin-up

Here’s a list of tips I offered a family member on how to prepare for and run your first road race.

Training

1 – Taper off your training during the last 7-10 days before your race so that you are doing shorter runs at an easier pace and getting plenty of rest. Your performance will be dictated by the hard work you put in during the weeks and months leading up to the race. A last minute cram session will only lead to a poor performance on race day and perhaps an injury.

2 – Your last long run should occur more than two weeks before race day. Give yourself plenty of time to recover so that you feel fresh on race day.

3 – Give yourself two days of rest before the race. Two days without running won’t result in a decrease in your fitness level.

Hydration

4 – Start each morning from now until race day with a big glass of water (16-20 ounces). If that becomes manageable then add another big glass of water an hour before dinner. Do this in addition to your regular water intake.

5 – The pee test – if your pee is bright yellow then you are dehydrated. Your pee should be almost colorless if you are well hydrated.

6 – Avoid alcohol and cut back on coffee during the week leading up to your race.

7 – Cut back on foods with high salt content during the week before your race.

Logistics

8 – Check the race website to determine any last minute information from race organizer.

9 – Review course map before race.

10 – Pick up your race number/packet prior to race day. If you do, you will have one less thing to deal with on race day and you can pin your race number to your shirt.

11 – Determine transportation to race and parking in advance.

12 – Recruit support personnel to help you deal with your gear.

What to wear

13 – Determine the clothing you will wear while racing in advance by consulting weather forecast. Dress for the race as if it were 15-20 degrees warmer than it really is at race time. Your body will heat up (or feel like it will heat up) that much. If it is cold and windy, go by the wind chill and not the actual temperature.

14 – Wear sweats/warm ups (over your racing attire) when you are not racing (both before and after race).

15 – Your race attire should be something you have previously run in and know you won’t have problems wearing. It should be light, breathable, capable of drying quickly, and comfortable while running.

16 – Determine if there is a chance of rain and bring rain gear. A hat with a bill is the big thing. It will keep rain out of your eyes/glasses. You may want to get a lightweight, breathable rain jacket for running (tie it around your waist if rain stops during race). You really can’t protect your shoes beyond avoiding puddles. Running 10 miles in soaked shoes is a nightmare so avoid drenching them in puddles or standing water.

Sleep

17 – Try to get appropriate rest during the week leading up to the race. The night of the race, you may be nervous and not sleep much at all. If you’ve caught up on your rest throughout the week then a lousy night of sleep right before the race won’t really matter.

Morning of the race

18 – Start off with your big glass of water. Do a five to ten minute warm up at home, first thing. This will get your body up and going right away. The other benefit is if, for some reason, you arrive with little time to spare before the race then you will have already warmed up some.

19 – Have some coffee and something to eat. I like to have a couple bananas because they are easy to digest and they calm the stomach. If you have 2-3 hours before the race then have something else light to eat. You can also try some of the energy gels out there. I believe one is called “goo” and is supposed to be high in calories and easy to digest.

20 – Take advantage of your bathroom at home as you will soon be faced with the abysmal prospect of a bunch of porta-potties.

21 – Pack your supply bag – toilet paper, hand sanitizer, rain gear, extra socks, first aid kit (most likely for blisters), water bottle, extra shirt, snack, energy gel, trash bag (or other waterproof bag in case it rains).

22 – Get to the starting line area an hour in advance. Give yourself plenty of time for travel and parking. With 30,000 others running, arriving late is not an option.

23 – Find an out of the way porta-pottie that not many others are using.

24 – Determine where your support crew will be at various stages during the race as well as where they will be at the finish line.

25 – About 30 minutes before the race, warm up for five or so minutes and stretch some.

26 – If it is cold, keep your sweats on as long as you can before the race. If you have to discard them earlier then that, run in place and keep moving prior to the start.

The actual race

27 – With that many people running, watch out for people pushing and shoving at the start. You don’t want to fall down.

28 – Make sure your shoes are double knotted and ready to go.

29 – Adrenalin will be surging at the start. Don’t let it sweep you away. Start out slow and deliberate so that your pace feels too easy. Maintain this for the first 2-3 miles. Times will often be read out loud or there may be a digital display at each mile. Know your pace in advance so you will know where you stand relative to that pace at each mile marker.

30 – After 2-3 miles, you will have settled in and you can make an assessment of your pace. Determine at this point whether to pick it up.

31 – Have a plan on how to handle water stations. They will probably be every mile. Take water at least every 3 miles. If you have to stop for a second and drink it that may be preferable to trying to drink on the run. If it is really hot then take a little water at every station.

32 – Use downhill grades to your advantage. Many people slow down when they run downhill. Lengthen your stride and take advantage of gravity. You can move faster without expending extra energy. I believe you work harder when you slow your pace going downhill.

33 – If you end up running against a stiff breeze or wind, consider falling in behind another runner and letting them block the wind for awhile.

34 – As you get further into the race, you may find someone who is at a similar pace. Don’t be afraid to work together with them.

35 – If you feel like hell, then take a break and walk for a minute or so. The goal is to finish and not to win.

36 – The final 3-4 miles will be the toughest. You may have to play some mind games to get through it. One of my favorites is the old “pass some runner whose 50 or so yards ahead and I can quit” game.

Pick a runner that’s 50 or so yards ahead of you and tell yourself, “If I pass that next guy then I can quit.” You won’t end up quitting and it gives your mind something else to focus on besides the pain. Once you get passed that runner, pick another and continue the mind game. Keep doing this until you finish.

Post race

37 – Avoid the desire to sit down and never get up. Instead, put your sweats on and sit down for a short while. Make sure you get back up and walk/jog for at least five minutes and then stretch to avoid tightening up. Drink plenty of water and get something to eat. Avoid sitting for extended lengths of time. Keep getting up to walk some and stretch. You’ll have plenty of time to sit on the trip back home.

38 – Congratulations! Reward yourself for a job well done! Perhaps with a hot shower and a long nap once you get home.

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

Pump-n-go registration form.

One of my favorite pieces of home exercise equipment is the door gym. I’ve had one of these for almost a decade, and it’s great for when you can’t make it to the gym and want to get in a quick workout. I’ve also been using it for my one arm chinup training by doing alternating one hand come downs on it as well as Frenchies and just plain chins. It hasn’t damaged a door frame yet and I’ve used it in several. Set up takes all of a second, and it doubles as a great place to hang clothes. Never feel guilty about not making it to the gym again when you have the door gym at home. Take it apart and take it with you on vacation so you won’t lose a day of training.

While doing the one arm chin alternating comedowns, I thought I would try to pull myself back up after going down about halfway. I wasn’t able to do that but I was able to come to a complete stop during several reps. Who knows, maybe in another month I might be able to pull myself up just a little bit.

I got this one from the beastskills site and they’re called Frenchies.

Take two handed grip – go up to top of chin up – hold five seconds

Go all the way down – go up to 90 degrees – hold five seconds

Go all the way down – go up to 135 degrees – hold five seconds – go down – repeat

Those were tough and good for you.

I also tried some handstand pushups with my feet touching the wall for support. Did four of them. I imagine they are tougher without wall support.

I found this website on the one arm chinup/pullup, http://www.beastskills.com/OneArmPull.htm, which gives some great training tips. The interview with Jack Arnow was very fascinating. I decided to try to judge my progress with some weighted two handed chins. I strapped on 75 lbs to a dip belt and did one with a little struggle. So I strapped on 110 lbs and made my way up to the chinup bar. I would hate to fall or slip with 110 extra pounds strapped around my midsection/hanging between my legs. It just doesn’t seem like the odds are in my favor with that much weight hanging on me.

Despite the risks, I gave it a shot and lowered down. With my initial pull, I quickly realized that we were dealing with a lot of weight. And I mean a lot of weight. So I pulled like my life depended on it and got one with 110 lbs strapped on. So 60 more pounds and I might be really close. I need to find another way to add weight because hanging it from a dip belt isn’t safe and comprimises your lower back. Anyhow, it gave me a good impression of what kind of pull will be needed to do a one hander later.

Well I did something that I’ve never done before after a Pump and Run, I went running 2 days later. The training continues for next year. I’m going to make it a year round effort this time.

In one hand chinup training, I’m feeling a lot stronger in the right arm but the left arm feels like it is falling behind. I may up my training on this to a couple times a week.

Lord’s gym in Cincinnati is sponsoring a pump and run race for the first weekend in May.

I was working out last night thinking about the possibility of a one hand chin up and wondered if doing two handers with weight strapped around my waist would help. It would take out the balance necessary for a one hander but would help build the brute strength necessary to do a one hander. For example, if you go to the point where you could strap your body weight on and do some two handers, I imagine a one hander wouldn’t be too far away. I may send an email to my friends over at dragondoor.com and see what they have to say.

Arnow and Lechner at dragondoor.com say that youth and less bodyweight are the keys to success with the one hand chinup. I’m not exactly young at 37 and not really light at 175 but maybe I can drop five pounds more and aid my cause. Arnow in his 60′s and Lechner weighing in at 205 lbs. still did ‘em so I have a shot.

A week and a half until the Arnold Pump and Run and my bench press workouts haven’t been too great recently. I did the workout below except just did two of 260 and 1 of 270 and skipped 280 altogether. Some days you just don’t have it. Will report more on one arm comedowns part 2 soon.

I’ve been kind of training for a one hand chin up for quite some time now. Unfortunately, my training has been all wrong. I thought that I could train for such a feat using the Gravitron 2000 (a machine used for chin ups, pull ups and dips that allows you to subtract weight from your body weight). Most people use the Gravitron 2000 to do assisted chin ups or dips with two hands. I was using it to do assisted one handed pull ups. Actually my grip was between that of a chin up and a pull up (palms would face each other if doing a two handed chinup). I was able to do a one hander with just 10 pounds on the Gravitron 2000, but the Gravitron requires you to stand on a platform. Doing so allows you to cheat a little bit. If you bend your knees at the bottom, you get a little momentum going back up. As I learned later after stumbling upon this site, the Gravitron doesn’t require you to develop the balance necessary to do a one hand chin up either.

By the way, this is a TRUE one handed chin up. The other arm dangles completely free and doesn’t hold on to anything.

As Jack Arnow and Alex Lechner recommend in their site, I revamped my training by doing the alternate one arm come downs. These are basically negative reps of a one arm chinup. Arnow and Lechner give a detailed description of these on their site so suffice it to say that you pull yourself up with two arms; let go with one arm; and lower yourself as slowly as possible. Pull yourself back up again; let go with the other arm; and lower yourself as slowly as possible. Of course, I did a good warmup of 3 sets of 10 for wide grip pull ups beforehand. These one arm come downs are absolute hell. If you don’t believe me, try one and see if you can lower yourself longer than one tenth of a second. Or try one and see if you don’t rip your arm right out of its socket.

These things are brain synapse deleterious. You lose the mind power to even count what rep you are on when you do them for the first time. I can see how you can either build enormous strength from doing these or simply end up in a nursing home before age 40 as a result. Well, hopefully nobody else will be dressing me any time soon. I had to laugh at Arnow and Lechner’s advice to not even bother doing curls to build arm strength at the same time. After one session, I can see that they were exactly right. Surprisingly, two days later, my triceps and shoulders are the most sore.

I’ll try another session of the amputee makers in a few days and report again with my findings.