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BamaDave · 03-04-2005, 10:47 AM

Last night I did the "B" workout of "Book of Muscle" stage 4-intmdt. Went pretty well.

I. Pullups: Warmup Sets: 10-assist (with bench); 8 - (2 unassisted/ 6 assist); 6 (3 unassist/ 3 assist)

Work sets: BW+20 - 6 reps; BW+25 - 5 reps; BW+30 - 4 reps

II. Seated Shoulder Presses to Front (alternated with above)

Warmup sets: 10x40; 8x60; 6x70

Work Sets: 6x110; 5x115; 3x120

** I always suck on shoulder exercises**

III. EZ Bar Bicep Curls

Wmp: 8x62
Work: 6x102; 4x104.5; 10x87

IV. Closegrip BB Bench Presses (alternated with bicep curls)

Wmp: 8x(can't remember!)
Work: 6x145; 6x155; 10x125

V. Ab Stuff

Hanging Knee Raises: +20 lb. ankle weights - 11 reps

BB Rollouts - 30 reps

Russian Twists - feet anchored: +30# DB - 11 reps each side

Full V's - 20 reps

This morning, I did an 8.4 mile run. Not even 0.25 miles in, I took a misstep and tweaked my right calf. I have had some problems with this calf since before the marathon. The irony of running injuries - I ran an entire marathon without a single injury, and this morning I'm barely past my driveway and hurt my calf.

My calf wasn't really hurting that much, so I continued with the run. This course is my "conquer the mountain" run. There's a 2.5 mile stretch that's almost continuously uphill (some plateau breaks). After I made it up the mountain, I included some faster-paced intervals to work on my pacing. My overall time was 61:19, average pace = 7:18. I'm pretty sure that was a personal best on this course. Considering that I was proceeding cautiously thanks to my calf tweak, I felt pretty good about it. I'll make it a goal to finish that run at under 7:00 pace at some point.

Tomorrow I am hoping to do some interval work on a shorter run -- if my calf cooperates! It doesn't seem any worse than back in January, and I was able to run through it then -- just had to pay close attention to my footing.

03-04-2005, 10:47 AM	#11 (permalink)
BamaDave So I Like Running H8R's!! Join Date: Jun 2004 Location: Birmingham, AL Posts: 6,452	Re: See BamaDave Run (and Lift) Last night I did the "B" workout of "Book of Muscle" stage 4-intmdt. Went pretty well. I. Pullups: Warmup Sets: 10-assist (with bench); 8 - (2 unassisted/ 6 assist); 6 (3 unassist/ 3 assist) Work sets: BW+20 - 6 reps; BW+25 - 5 reps; BW+30 - 4 reps II. Seated Shoulder Presses to Front (alternated with above) Warmup sets: 10x40; 8x60; 6x70 Work Sets: 6x110; 5x115; 3x120 I always suck on shoulder exercises III. EZ Bar Bicep Curls Wmp: 8x62 Work: 6x102; 4x104.5; 10x87 IV. Closegrip BB Bench Presses (alternated with bicep curls) Wmp: 8x(can't remember!) Work: 6x145; 6x155; 10x125 V. Ab Stuff Hanging Knee Raises: +20 lb. ankle weights - 11 reps BB Rollouts - 30 reps Russian Twists - feet anchored: +30# DB - 11 reps each side Full V's - 20 reps This morning, I did an 8.4 mile run. Not even 0.25 miles in, I took a misstep and tweaked my right calf. I have had some problems with this calf since before the marathon. The irony of running injuries - I ran an entire marathon without a single injury, and this morning I'm barely past my driveway and hurt my calf. My calf wasn't really hurting that much, so I continued with the run. This course is my "conquer the mountain" run. There's a 2.5 mile stretch that's almost continuously uphill (some plateau breaks). After I made it up the mountain, I included some faster-paced intervals to work on my pacing. My overall time was 61:19, average pace = 7:18. I'm pretty sure that was a personal best on this course. Considering that I was proceeding cautiously thanks to my calf tweak, I felt pretty good about it. I'll make it a goal to finish that run at under 7:00 pace at some point. Tomorrow I am hoping to do some interval work on a shorter run -- if my calf cooperates! It doesn't seem any worse than back in January, and I was able to run through it then -- just had to pay close attention to my footing.