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BamaDave · 07-18-2005, 02:32 PM

SAT JULY 16, 2005:

AM run -- 5.05 miles. Mixed length and speed intervals during the run. Final time was around 38:30.

EVENING WEIGHT TRAINING: -- Doing this from memory, so could be off a little

I. STANDING BB SHOULDER PRESS: 8x95; 8x117.5; 6x117.5; 6x117.5

II. BENT OVER BB ROWS (1 sec. pause at top): 8x120; 8x150; 7x150; 7x150

III. SEATED DB SHOULDER PRESS: 8x50 each; 7x50ea.; 6x50ea.

IV. DB LATERAL RAISES: 10x15ea.; 10x15ea.

V. HANG CLEANS: 6x112.5; 6x112.5; 2x112.5 (mis-flipped the bar on the last set -- not cool!)

VI. BB SHOULDER SHRUGS: 8x235; 7x235

VII. AB CIRCUIT (done twice)

1. GAGNE'S CYCLONES (+30#db) - 12 ea. side; 8 ea. side

2. INCLINE BENCH SIT-UPS (+50#db) - 8; 3 (yowch!)

3. DRAGON FLAGS -- (+20# ankle weights) - 12; 11

--------------------

SUN. JULY 17, 2005

Morning long run... I planned a difficult 14.3 mile course, but cut it to 12.2 miles while I was running it, eliminating one of the major incline sections. The first 9-10 miles went fine, but after that it went South, and I was doing a lot of walking toward the end. This, in spite of running with 32 ounces of Gatordade. Aerobically, I was fine, and it wasn't leg fatigue that brought me down. I believe it's the dehydration that is doing me in on these longer runs. Temps. again were not that bad, but the humidity was sauna-like, and I sweat by the bucket-load... so no surprise that I dehydrate easily. I may need to work on timing my fluid intake. I drank 8 ounces at ~5.5 miles, ~7 miles, ~8.5 miles, and ~9.5 miles. I may need to start taking in the fluids earlier. I started feeling a little dizzy around the 9 mile point. Again, I didn't get started until around 8:30AM, and getting out there by 6:00 or 6:30 would probably help a lot.

Once I got back home and rehydrated, I felt fine fairly quickly and did yardwork for several hours Sunday afternoon. I used to be completely exhausted all day on Sundays after a run like this, so I think that's further evidence that I was dehydrated and not generally fatigued.

I'm ready for October weather! (Although not the shorter days)

For Monday -- I was planning to workout with weights tonight but may make it a rest day...

07-18-2005, 02:32 PM	#151 (permalink)
BamaDave My Glutes Hurt Join Date: Jun 2004 Location: Birmingham, AL Posts: 6,121 My Profile	Re: See BamaDave Run (and Lift) SAT JULY 16, 2005: AM run -- 5.05 miles. Mixed length and speed intervals during the run. Final time was around 38:30. EVENING WEIGHT TRAINING: -- Doing this from memory, so could be off a little I. STANDING BB SHOULDER PRESS: 8x95; 8x117.5; 6x117.5; 6x117.5 II. BENT OVER BB ROWS (1 sec. pause at top): 8x120; 8x150; 7x150; 7x150 III. SEATED DB SHOULDER PRESS: 8x50 each; 7x50ea.; 6x50ea. IV. DB LATERAL RAISES: 10x15ea.; 10x15ea. V. HANG CLEANS: 6x112.5; 6x112.5; 2x112.5 (mis-flipped the bar on the last set -- not cool!) VI. BB SHOULDER SHRUGS: 8x235; 7x235 VII. AB CIRCUIT (done twice) 1. GAGNE'S CYCLONES (+30#db) - 12 ea. side; 8 ea. side 2. INCLINE BENCH SIT-UPS (+50#db) - 8; 3 (yowch!) 3. DRAGON FLAGS -- (+20# ankle weights) - 12; 11 -------------------- SUN. JULY 17, 2005 Morning long run... I planned a difficult 14.3 mile course, but cut it to 12.2 miles while I was running it, eliminating one of the major incline sections. The first 9-10 miles went fine, but after that it went South, and I was doing a lot of walking toward the end. This, in spite of running with 32 ounces of Gatordade. Aerobically, I was fine, and it wasn't leg fatigue that brought me down. I believe it's the dehydration that is doing me in on these longer runs. Temps. again were not that bad, but the humidity was sauna-like, and I sweat by the bucket-load... so no surprise that I dehydrate easily. I may need to work on timing my fluid intake. I drank 8 ounces at ~5.5 miles, ~7 miles, ~8.5 miles, and ~9.5 miles. I may need to start taking in the fluids earlier. I started feeling a little dizzy around the 9 mile point. Again, I didn't get started until around 8:30AM, and getting out there by 6:00 or 6:30 would probably help a lot. Once I got back home and rehydrated, I felt fine fairly quickly and did yardwork for several hours Sunday afternoon. I used to be completely exhausted all day on Sundays after a run like this, so I think that's further evidence that I was dehydrated and not generally fatigued. I'm ready for October weather! (Although not the shorter days) For Monday -- I was planning to workout with weights tonight but may make it a rest day...