I took a day off yesterday to recover from the training debacle of The 28th. As a recap I added 50lb with a weight vest and after only 10 floors on the stair machine I was in serious trouble. I was able to get to the 30th floor as planned but was spent. My legs were jello and my lungs were not happy.
I did recover quickly and I made sure to walk and stretch to lessen the stiffness. Still I was awoken the next morning at 4am with pain in both legs. I spent yesterday walking and stretching some more.
I needed a morale boost if I was going to continue this adventure. I got one, or should I say two. The first was watching both my sons take on the stair machine in full turnout gear with air packs. Both did extremely well and more importantly they didn't quit.
The second was today when I got back on the stair machine and climbed 69 floors! I made the climb in 22:04. While I didn't have the added weight or the turnout gear this was still a great lift to my confidence. Clearly I can do this. I now have a feeling for the "distance" the climb covers and will adjust my training a bit. My legs were a bit heavy as I finished and once again I took extra time cooling down with walking and stretching.
My max heart rate today was 120 and max respiration was 38. After 5 mins the HR was 72 and R was 16. At 10 mins HR 64 & R 12.
There is a first time for everything and making 69 floors for the first time made this a very good day.
See you at the Top!
John
Friday, December 30, 2011
Wednesday, December 28, 2011
Wait.....Weight!
Today I stepped up the workouts a bit. (that was an unintended pun) Anyway, for some reason I thought it would be a good idea to add some weight to the step machine portion of the training.
I warmed up on the stationary bike as usual and then moved to the step machine. I put on a weight vest designed for training like this. It has slots front and back that can hold additional weight ingots. I started with 50lbs. The vest can accommodate up to 75lbs. I thought 50lbs was a good place to start.
I selected 30 floors as the target at a pace of 60 steps per minute and hit the start button. In only a few floors it was clear this was significantly more difficult with the extra weight. My balance and center of gravity had changed. I found it much harder to set and maintain a steady pace. At 10 floors I felt like I had climbed 40! Pulse rate was 120 and I am not sure what the respiratory rate might have been. I could hear myself breathing heavily over the music I was playing. My only thought was wow, this is going to be much more difficult than I imagined. 69 floors seems an impossible level right now. I considered stopping for a moment and then as quickly as that thought came it disappeared.
Previous training took over; I concentrated on my steps and adjusted for the change in balance and center of gravity. I slowed the pace to 50 steps per min and slowly gained control of my breathing. Things were not better but it was manageable for the moment. 30 floors came ever so slowly, like a slowly rising sun. I finished the 30 floors in control. Not great but at least I didn't fall off the machine. As before my pulse rate returned to normal in about 6-8 minutes, and the respiratory rate normalized in less time than that. I walked around to cool down for about 15 minutes.
This is going to be much harder than I first thought.
See you at the Top!
John
I warmed up on the stationary bike as usual and then moved to the step machine. I put on a weight vest designed for training like this. It has slots front and back that can hold additional weight ingots. I started with 50lbs. The vest can accommodate up to 75lbs. I thought 50lbs was a good place to start.
I selected 30 floors as the target at a pace of 60 steps per minute and hit the start button. In only a few floors it was clear this was significantly more difficult with the extra weight. My balance and center of gravity had changed. I found it much harder to set and maintain a steady pace. At 10 floors I felt like I had climbed 40! Pulse rate was 120 and I am not sure what the respiratory rate might have been. I could hear myself breathing heavily over the music I was playing. My only thought was wow, this is going to be much more difficult than I imagined. 69 floors seems an impossible level right now. I considered stopping for a moment and then as quickly as that thought came it disappeared.
Previous training took over; I concentrated on my steps and adjusted for the change in balance and center of gravity. I slowed the pace to 50 steps per min and slowly gained control of my breathing. Things were not better but it was manageable for the moment. 30 floors came ever so slowly, like a slowly rising sun. I finished the 30 floors in control. Not great but at least I didn't fall off the machine. As before my pulse rate returned to normal in about 6-8 minutes, and the respiratory rate normalized in less time than that. I walked around to cool down for about 15 minutes.
This is going to be much harder than I first thought.
See you at the Top!
John
Tuesday, December 27, 2011
Columbia Center
Columbia Center (formerly Bank of America Tower and Columbia Seafirst Center) is the tallest skyscraper in the down town Seattle skyline., as well as the tallest building in the State of Washington.
The Scott Firefighter Stair Climb event has been held at the Columbia Center for 20 years. This year will be the 21st time firefighters will climb the stairwell in full gear and air pack to benefit the leukemia & Lymphoma Society.
My family has been involved in firefighting for as long as I can remember. My father and Uncle were both Fire Chiefs when I was a teenager. When I turned 16 I was told to attend the monthly fire department meeting. Note I was told to attend, not asked. It was just what was expected.
Much has changed for firefighters since I went to my first fire. Tactics have changed, equipment is specialized and personal protective equipment has improved significantly. The one thing that hasn't changed is that firefighters enter burning buildings when most people are trying to leave the building.
When I first started as a firefighter we didn't have airpacks and full turnout gear. We were lucky to have coat and helmet and a pair of roll up rubber boots. Today we have coats and full pants, leather boots and helmets along with airpacks that allow us to work in hot smoky conditions. Additionally training has significantly improved and allows firefighters to better read fire conditions and operate as safe as possible.
The climb to the top of the Columbia Center will be a very tough challenge. The key will be to find the correct pace at which to climb. Too fast and oxygen debt will develop and cause my legs to weaken. Too slow and I will be disappointed in my time and have to return next year. (not likely) My training will include some experimentation on pace. Hopefully I will find the correct speed for the best climb.
See you at the Top
John
The Scott Firefighter Stair Climb event has been held at the Columbia Center for 20 years. This year will be the 21st time firefighters will climb the stairwell in full gear and air pack to benefit the leukemia & Lymphoma Society.
My family has been involved in firefighting for as long as I can remember. My father and Uncle were both Fire Chiefs when I was a teenager. When I turned 16 I was told to attend the monthly fire department meeting. Note I was told to attend, not asked. It was just what was expected.
Much has changed for firefighters since I went to my first fire. Tactics have changed, equipment is specialized and personal protective equipment has improved significantly. The one thing that hasn't changed is that firefighters enter burning buildings when most people are trying to leave the building.
When I first started as a firefighter we didn't have airpacks and full turnout gear. We were lucky to have coat and helmet and a pair of roll up rubber boots. Today we have coats and full pants, leather boots and helmets along with airpacks that allow us to work in hot smoky conditions. Additionally training has significantly improved and allows firefighters to better read fire conditions and operate as safe as possible.
The climb to the top of the Columbia Center will be a very tough challenge. The key will be to find the correct pace at which to climb. Too fast and oxygen debt will develop and cause my legs to weaken. Too slow and I will be disappointed in my time and have to return next year. (not likely) My training will include some experimentation on pace. Hopefully I will find the correct speed for the best climb.
See you at the Top
John
Friday, December 23, 2011
One step forward, two steps back?
Have you ever noticed that you often take one step forward and end up going two steps backward? Life seems to do this all the time. I know I am not the only person who has felt this way.
Today I started on the stationary bike for 35 minutes, (hill climb, level 10) I then got on the stair machine and climbed to the 40th floor in 9:52! Pulse 94, respiration 38, at the top. After a 5 minute cool down my pulse was 62 and respiration 16. I felt very good and in control the entire climb. The key will be how my left knee feels in a day or so.
The last time I did this workout my left knee was killing me for a week. The truth is I nearly amputated it with a box cutter it hurt so much. This knee was operated on for a torn meniscus in 2002 and reminds me every chance it gets that I am getting too old for some of the adventures I take on. Lets hope I don't have a repeat of the last workout or I will be taking two steps backward again.
See you at the Top!
John
Today I started on the stationary bike for 35 minutes, (hill climb, level 10) I then got on the stair machine and climbed to the 40th floor in 9:52! Pulse 94, respiration 38, at the top. After a 5 minute cool down my pulse was 62 and respiration 16. I felt very good and in control the entire climb. The key will be how my left knee feels in a day or so.
The last time I did this workout my left knee was killing me for a week. The truth is I nearly amputated it with a box cutter it hurt so much. This knee was operated on for a torn meniscus in 2002 and reminds me every chance it gets that I am getting too old for some of the adventures I take on. Lets hope I don't have a repeat of the last workout or I will be taking two steps backward again.
See you at the Top!
John
Thursday, December 22, 2011
Fire Chief Larry Yonkin
My oldest brother Larry died in the Line of Duty in 2003. As I train for the FF Stair climb I use him as an inspiration to keep going.
See you at the Top!
John
Of The Leader
Reprinted by Permission
GANG MILLS, N.Y. -- Gang Mills firefighters are mourning the death of their chief, a man who devoted his entire life to emergency services.
Larry Yonkin, chief of the Forest View-Gang Mills Fire Department, died of a heart attack Saturday (Nov. 15). He was 56.
Assistant Fire Chief Dan Dillon said Yonkin died after leading firefighters in one of the most devastating fires the department has fought in recent memory. Firefighters battled flames emblazoned by high winds Friday morning in a house fire that left a Gang Mills woman dead.
"Thirty hours ago, I stood next to this man, running the operations at one of the largest fires that's happened in this community in quite a while, and he never wavered," Dillon said.
"He knew what to do and how to give out directions, and everybody that listened to those directions did them without question because they knew they were the right ones."
The Forest View-Gang Mills Fire Department is a volunteer unit of 39 members.
"My heart is in my sneakers right now," Dillon said. "Larry, to this department and to this community, was a consummate professional. He was one of the most important members and leaders this department had ever seen."
Yonkin was a member of the department for more than 30 years, and served in leadership roles for most of that time.
"This department has suffered an enormous loss. No one can fill the shoes that man filled. He just was an extreme wealth of knowledge," Dillon said.
Yonkin lived a life dedicated to fire fighting and emergency response.
Yonkin was responsible for upgrading fire codes and policies within the Town of Erwin to ensure the safety of firefighters and residents of the community, Dillon said.
He also served on the county 911 Committee and was active in the Steuben County and Corning Fire Chiefs Associations, as well as the county Fire Advisory Board.
As an EMS instructor, Yonkin trained thousands of area emergency technicians at every level - from basic first aid to paramedic, Dillon said.
Dillon said Yonkin retired from his job as supervisor of Emergency Response at Sullivan Park, after 35 years of service to Corning Inc.
Yonkin was born into a family of firefighters and first joined the fire service in Dushore, Pa., at age 16, Dillon said. His father, uncles and brother were firefighters also.
Yonkin leaves behind his wife of 36 years, Linda Farrell Yonkin; daughters Karen Hamilton of Monterey and Marianne Butler of Painted Post; son Mark Yonkin of Shaw Air Force Base, S.C., and three grandchildren, Zachary Butler, Alexandra Hamilton and Annaliese Yonkin.
Funeral arrangements were incomplete at Carpenter's Funeral Home late Saturday evening.
(Editor's Note: Chief Yonkin's funeral service was held at 10 a.m. Wednesday, Nov. 19, at Carpenter's Funeral Home, 14 E. Pulteney St. in Corning, N.Y. Chaplain Byron Paris of the Coopers Plains Volunteer Fire Department officiated.)
See you at the Top!
John
NY Fire Department Mourns the Loss of Larry Yonkin
By Maria Strinni Gill
Of The Leader
Reprinted by Permission
GANG MILLS, N.Y. -- Gang Mills firefighters are mourning the death of their chief, a man who devoted his entire life to emergency services.
Larry Yonkin, chief of the Forest View-Gang Mills Fire Department, died of a heart attack Saturday (Nov. 15). He was 56.
Assistant Fire Chief Dan Dillon said Yonkin died after leading firefighters in one of the most devastating fires the department has fought in recent memory. Firefighters battled flames emblazoned by high winds Friday morning in a house fire that left a Gang Mills woman dead.
"Thirty hours ago, I stood next to this man, running the operations at one of the largest fires that's happened in this community in quite a while, and he never wavered," Dillon said.
"He knew what to do and how to give out directions, and everybody that listened to those directions did them without question because they knew they were the right ones."
The Forest View-Gang Mills Fire Department is a volunteer unit of 39 members.
"My heart is in my sneakers right now," Dillon said. "Larry, to this department and to this community, was a consummate professional. He was one of the most important members and leaders this department had ever seen."
Yonkin was a member of the department for more than 30 years, and served in leadership roles for most of that time.
"This department has suffered an enormous loss. No one can fill the shoes that man filled. He just was an extreme wealth of knowledge," Dillon said.
Yonkin lived a life dedicated to fire fighting and emergency response.
Yonkin was responsible for upgrading fire codes and policies within the Town of Erwin to ensure the safety of firefighters and residents of the community, Dillon said.
He also served on the county 911 Committee and was active in the Steuben County and Corning Fire Chiefs Associations, as well as the county Fire Advisory Board.
As an EMS instructor, Yonkin trained thousands of area emergency technicians at every level - from basic first aid to paramedic, Dillon said.
Dillon said Yonkin retired from his job as supervisor of Emergency Response at Sullivan Park, after 35 years of service to Corning Inc.
Yonkin was born into a family of firefighters and first joined the fire service in Dushore, Pa., at age 16, Dillon said. His father, uncles and brother were firefighters also.
Yonkin leaves behind his wife of 36 years, Linda Farrell Yonkin; daughters Karen Hamilton of Monterey and Marianne Butler of Painted Post; son Mark Yonkin of Shaw Air Force Base, S.C., and three grandchildren, Zachary Butler, Alexandra Hamilton and Annaliese Yonkin.
Funeral arrangements were incomplete at Carpenter's Funeral Home late Saturday evening.
(Editor's Note: Chief Yonkin's funeral service was held at 10 a.m. Wednesday, Nov. 19, at Carpenter's Funeral Home, 14 E. Pulteney St. in Corning, N.Y. Chaplain Byron Paris of the Coopers Plains Volunteer Fire Department officiated.)
Wednesday, December 21, 2011
Walk or Run?
As Brian and I train for the Scott Firefighter Stair Climb in Seattle we are clearly taking different paths to the top.
Brian is already training on the step machine in full gear, and breathing air from his SCBA. He is reporting times that indicate his objective is a warp 8 type run up the Columbia Center Tower. I on the other hand have been slowly increasing my workouts on the bike and step machine daily. I have yet to add a weight vest and perhaps due to experience I am not looking forward to wearing full gear and breathing air from the SCBA during future training runs.
Walking up 69 flights of stairs will be tough enough. Add about 65 lbs of weight and now you have something like what firefighters carry when they go to work. Try this as you breath air through a cocktail straw and now you have the full firefighting experience; less smoke and heat of course.
It is tempting to try to jump ahead during training and show Brian just what I can do. My experience tells me this is not the best idea. My knees and ankles need to be convinced, slowly that this is a good idea. Avoiding a minor injury now that could derail the adventure is key. I will walk, not run... for now.
A thank you to everyone supporting my effort!
See you at the Top!
John
Brian is already training on the step machine in full gear, and breathing air from his SCBA. He is reporting times that indicate his objective is a warp 8 type run up the Columbia Center Tower. I on the other hand have been slowly increasing my workouts on the bike and step machine daily. I have yet to add a weight vest and perhaps due to experience I am not looking forward to wearing full gear and breathing air from the SCBA during future training runs.
Walking up 69 flights of stairs will be tough enough. Add about 65 lbs of weight and now you have something like what firefighters carry when they go to work. Try this as you breath air through a cocktail straw and now you have the full firefighting experience; less smoke and heat of course.
It is tempting to try to jump ahead during training and show Brian just what I can do. My experience tells me this is not the best idea. My knees and ankles need to be convinced, slowly that this is a good idea. Avoiding a minor injury now that could derail the adventure is key. I will walk, not run... for now.
A thank you to everyone supporting my effort!
See you at the Top!
John
Tuesday, December 20, 2011
The first step is always the toughest
"See you at the Top!" These were the first words my youngest Son Brian said to me after I agreed to participate in the Scott Firefighter Stair Climb in Seattle Wa. The event benefits the Leumkemia & Lymphoma Society and is the largest competitive firefighting event in the world.
Getting to the top of the Columbia Center Tower in Seattle will not be as easy at it may seem. The climb is 69 flights, 1,311 steps, 788 vertical feet, all while wear full firefighting gear including self contained breathing apparatus.(SCBA) Competitors breath the air from the SCBA and change air bottles at the 40th floor.
The decision to take on this challenge wasn't quick and easy. I have taken on some very tough challenges over the years; some physical, others mental. This one may be a very tough combination. My knees aren't quite the same as they used to be and both ankles show the signs of arthritis.
This past year I was able to take less time at work and focus on getting back into shape. Currently my health is good. My weight is down which has put my Blood Pressure well into the normal range. A recent chest scan showed no signs of plaque build up and my blood work has been excellent for my age. Much of this renaissance is due to Dr. Ronald Katz, my physician who has provided guidance, comment and treatment in appropriate dosage to help me make a difference this year.
While I am in better shape than I have been for several years I will need to ramp up things if I intend to make it to the top of the Columbia Center Tower. In full disclosure I began training for the event several weeks ago. Currently my program includes weight training; legs, back, chest, and arms every other day. On alternating days I use a stationary bike programmed for a hill course. Currently the ride is 20-25 mins and then on to the Step Machine. About ten days ago I did a practice run of 40 floors with fairly good results. I didn't fall off the machine, and didn't develop cardiac arrest. My plan is to continue this for several weeks and then add some things to the workout but more on that later.
It is a tradition that competitors in the Scott Firefighter Stair Climb wear a photo on their helmet of the person they are climbing for. I will carry a photo of my Sister Kathy during the climb. Kathy was diagnosed with Chronic myelogenous leukemia several years ago. It will be an honor to carry her to the Top during the climb.
My intention is to chronicle this new adventure. (I have always looked at life as an adventure) Life is an adventure, don't just watch it go by ... get involved and experience it!
See you at the Top!
John
Getting to the top of the Columbia Center Tower in Seattle will not be as easy at it may seem. The climb is 69 flights, 1,311 steps, 788 vertical feet, all while wear full firefighting gear including self contained breathing apparatus.(SCBA) Competitors breath the air from the SCBA and change air bottles at the 40th floor.
The decision to take on this challenge wasn't quick and easy. I have taken on some very tough challenges over the years; some physical, others mental. This one may be a very tough combination. My knees aren't quite the same as they used to be and both ankles show the signs of arthritis.
This past year I was able to take less time at work and focus on getting back into shape. Currently my health is good. My weight is down which has put my Blood Pressure well into the normal range. A recent chest scan showed no signs of plaque build up and my blood work has been excellent for my age. Much of this renaissance is due to Dr. Ronald Katz, my physician who has provided guidance, comment and treatment in appropriate dosage to help me make a difference this year.
While I am in better shape than I have been for several years I will need to ramp up things if I intend to make it to the top of the Columbia Center Tower. In full disclosure I began training for the event several weeks ago. Currently my program includes weight training; legs, back, chest, and arms every other day. On alternating days I use a stationary bike programmed for a hill course. Currently the ride is 20-25 mins and then on to the Step Machine. About ten days ago I did a practice run of 40 floors with fairly good results. I didn't fall off the machine, and didn't develop cardiac arrest. My plan is to continue this for several weeks and then add some things to the workout but more on that later.
It is a tradition that competitors in the Scott Firefighter Stair Climb wear a photo on their helmet of the person they are climbing for. I will carry a photo of my Sister Kathy during the climb. Kathy was diagnosed with Chronic myelogenous leukemia several years ago. It will be an honor to carry her to the Top during the climb.
My intention is to chronicle this new adventure. (I have always looked at life as an adventure) Life is an adventure, don't just watch it go by ... get involved and experience it!
See you at the Top!
John
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