Originally posted by BamaDave in Kuri's Log :
[qb] Thanks for the link. Those look like, uh, fun, yeah, F-U-N!! [img]/images/graemlins/laugh.gif[/img] Maybe you two were separated at birth?? [img]/images/graemlins/wink.gif[/img] [img]/images/graemlins/laugh.gif[/img] [/qb]
So I'll be waiting to read here when you've had some " fun, yeah, F-U-N!! " [img]/images/graemlins/wink.gif[/img]
"seperated at birh" ahhhh GYMRAT!!! my little brother I've found you at last!!!!! [img]/images/graemlins/laugh.gif[/img]
V. POWER CLEANS: 5x120; Failedx150; 1x150; Failedx150; 2x140 (F-3); 3x140; 3x140
VI. DIPS: 8xBW+25; 6xBW+25
VII. OVERHEAD SQUATS: 7x105; 6x105
--Mostly went well. Seem to be getting some Mil Press strength back. DB Bench Press was a struggle for some reason - worse than last week. Pullups were surprisingly hard, which surprised me after all of the CrossFit pullup routines. I need to work on my Power Clean form -- I don't think 150 should be such a struggle. I probably need to work on the catch portion the most. Overhead Squats were reasonable - good depth, and I felt stronger on these than last week, even with increased weight.
Getting ready to go do 0.5 mile repeats on the road (no time this AM to go to the track). Should be very different! Tonight I'm planning to do a CF routine from a couple of weeks ago that included Deads, Front Squats, Hang Squat Cleans and I believe Split Jerks.
THURS. 10-20-2005
AM RUN - 0.5 mile repeats on the road
TOTAL DISTANCE = 6.2 miles
I screwed up using my Forerunner program for the 0.5 mile repeats, so I had to do it manually after stopping to goof around with the watch. I took 3 minute low intensity rests (walk and/or jog) between the repeats. Of course, the Forerunner can be off a little bit on distance, so that causes variation in result times.
Started with a warm-up jog - 0.8 miles.
Repeats:
1. 3:10
2. 1:32 (this was only 0.24 miles - I stopped to reset watch)
3. 3:08 (0.53 miles)
4. 2:54
5. 3:00 (all uphill - so I think the Forerunner was generous on distance)
6. 3:15 (mostly uphill - this is more reasonable for an uphill 0.5 mile distance interval, so I think the watch measured this one correctly)
7. 2:40
8. 2:36 (the last two were mostly on a gentle downslope, so that boosted my times)
Overall - Hard workout with the hills, but I feel like I did better overall than at the track as far as pushing intensity. My legs are killing me!
Originally posted by BamaDave:
[qb] THURS. 10-20-2005
5. 3:00 (all uphill - so I think the Forerunner was generous on distance)
[/qb]
I'm not a runner so I don't follow thess things closely, but did you hear that Adidas and Polar are joining forces to actually have running shoes that communicate with the watch.. to mesure disance properly?
Don't worry about the pullups Dave, we all have those days where they are just harder. And it's not surprising seeing as all the running your doing.
I would sure be fatigued!
150 isn't bad on the cleans, especially after the work already done that session.
Maybe someone with more knowledge than I can add some input but I always thought it best to work on lifts requiring sharp technique, such as Olys, early in the routine.
In the past when I've done cleans when fatigued I've my form & weight have suffered.
Thanks for the comments, everyone. Mary, I can only imagine how much these new shoes will cost! I guess those will communicate with a pedometer-watch rather than a GPS??
Kuri, you are no doubt right about having the cleans at the end of the workout. Having them earlier would help, and it does make sense to position the complex exercises earlier. I also think I need to practice the technique -- alot -- to learn to use the shoulder shrug and get that power behind the lift. I suspect I'm still trying to use my arms to sling the bar up during cleans.
Buk, I hope the upcoming races turn out well. I'm pretty excited about the 10K in two weeks. I think I have a decent shot at getting a personal best. The course is not very hilly, and the final mile is almost entirely downhill, which should allow a nice punch at the end. I'm hoping to crack 39:00 for the first time, which would mean an ave. pace of 6:17 or faster.
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FRIDAY AM WORKOUT
CrossFit routine from a couple of weeks ago
3 sets of 3 three reps of Deads, Front Squats, Hang Squat Cleans, Split Jerks.
I. DEADLIFTS: 3x220; 3x250; 3x290; 1x295 (???); 3x290; 3x290
II. FRONT SQUATS: 3x140; 3x200; 3x200; 3x200
III. HANG SQUAT CLEANS: 1x120 (dropped bar on 2); 2x120; 3x125; 1x130 (F-2); 3x130
IV. SPLIT JERKS: 3x120; 1x120; 2x120; 3x125
--I was going to do this workout on Thursday evening, but I was exhausted. I've been needing more sleep this week. I think I recalled all of this routine correctly. Deads were kind of mediocre. I seemed to be getting my act together by the third set of 290. I should have been able to do more than a single at 295. Front Squats... I didn't get as much depth as I wanted, although I was almost there in the second set. I did these on 9/23 and was using 190 for 5 reps. Not quite ready for Front Squats to the floor at 200, for soem reason. Hang Squat Cleans are a new exercise for me -- definitely working through some form/execution issues with those. I was getting better by that last set, though. Same thing with the Split Jerks. I need practice on those to build up my confidence and the weight that I am using. I believe I need to get down lower under the bar when I land from the jump. I'm not yet confident with pushing heavy bars over my head -- I don't trust my upper body strength.
I really like the Olympic lifts and am trying to figure out how to work more of them into my schedule...
I'm planning to run in the AM -- longer tempo intervals (with shorter recovery phases than the past two Saturdays). My parents and nephew will be here this weekend, so I don't know whether I will be able to do my Sunday long run... the weather should be perfect for it, though. I might be able to squeeze it in Sun. afternoon. If not, I may have to do a shorter version of a long run on Monday morning. I need Daylight Savings Time to end so I have an earlier sunrise for my runs! It's getting tight on the morning side and it's getting dark too early for me to run safely when I get home from work!
Good work on the Oly lifts Dave! Those are respectable numbers.
I'm confident as you get better at those lifts your numbers will shoot up (hoping that for myself too!).
On split jerks your right, getting lower will help. And the more explosively you move the easier it will be. Judging from you other numbers I'd say you will be doing a good bit more weight as you get used to the lift.
You and I are probably at similar points in developing Oly technique so it'll be cool to see where we are a month, 3, 6 months from now.
Originally posted by BamaDave: (EXERT)
[qb] Mary, I can only imagine how much these new shoes will cost! I guess those will communicate with a pedometer-watch rather than a GPS??
[/qb]
That's how I understand it.. I figure the two shoes would know how far they are from each other at every step to calculate the distance.. but I may be completely wrong...
Now about your Forerunner... if it works with a GPS, why would it be generous on the distance when going up-hill? If it didn't take in account the altitude, it would be cheap on distance.. and if it does, as it says in the googling I've done.. it would be exact.. Where am I wrong?
(I actually assumed it was using your heart rate to figure out the distance from some information you had programmed it with. Now I googled on the Forerunner, to know a bit more about it.)
Mary, the Forerunner makes errors on the distance sometimes, presumably because it loses communication with the satellites. Sometimes it is exactly right (at least compared with a measurement in my car), but other times it can be off a little bit. When you are running 0.5 mile intervals, if it makes an error of even 0.02 or 0.03 miles, that's going to significantly impact the time result for that interval. Nevertheless, it's a great watch -- and I am especially enjoying the pre-planned workout features.
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SAT. 10.22.2005
AM RUN -- TEMPO INTERVALS
TOTAL DISTANCE: 6.55 miles
TOTAL TIME: 44:03
AVE. PACE: 6:43
INTERVAL DISTANCE --- TIME --- AVE. PACE
1. 0.7 mile warmup --- 5:16 --- 7:31
2. 1.15 mi. --- 6:36 --- 5:44
3. 0.35 mi. --- 2:39 --- 7:34
4. 1.2 mi. --- 7:24 --- 6:10
5. 0.35 mi. --- 2:40 --- 7:37
6. 1.2 mi. --- 7:47 --- 6:29
7. 0.35 mi. --- 3:34 --- 10:14
8. 1.25 mi. --- 8:05 --- 6:28
Total for temo segments: 29:52, 4.8 miles -- 6:13 ave. pace
Same course as my tempo interval runs of the past two Saturdays. This time I shortened the warmup and recovery distances and lengthened the tempo intervals (4.8 miles this week versus 4.25 the past two weeks). My average pace for the tempo segments rose to 6:13 versus last week at 6:11, but I think I can live with that! [img]/images/graemlins/laugh.gif[/img] The sixth interval was the killer and included a stretch of fairly steep uphill at the end, so I expected my time to reflect even more of a slowdown on that segment. I had to walk briefly after that one for recovery, resulting in the 10:14 ave. pace for interval 7. Interval 8 was tough as well.
Hopefully some of this will translate over to the 10K in two weeks. With some decent rest ahead of the race, I think I have a reasonable shot at finishing under 39 minutes for the first time.
My family left early, so my long Sunday run is on. I have a course planned with options that could take it as far as 20-21 miles, which would be my longest run ever in the area around my house. If I don't have it together enough to go that far, I will do some carbo-loading at the end of next week for better preparation. At least the weather should be perfect for it.
TOTAL DISTANCE: 20.0 miles
TOTAL TIME: 2:36:25
AVE. PACE: 7:49
The long run went fairly well. Actually, I think it went really well through about 17.5 miles -- after that, I had to take a few walk breaks to make it through an upward stretch with an overall 200 foot elevation change. Actually, this was the first time I have ever made it that distance running in the area around my house without having to include some walking, so that was good. I did manage to get it back together for mile 20 -- did that in 7:27.
I think I may have PB'd on some distances around here (for training runs). My accrued time at 11.0 miles was 1:21:18 (ave. pace = 7:23). Maybe a PB for around here at that distance. Accrued time at 16.0 miles was 2:00:06 (ave. pace = 7:30). I know that's a PB. At 17.0 miles -- 2:07:58 (ave. pace = 7:32) -- I know that's a PB for a training run at that distance as well. After that, I fell off the wagon.
20.0 miles is the longest run I have ever attempted near my home. The second longest was last January -- 19.6 miles, and I bonked on that one. That 19.6 was harder, as I recall, than this 20.0 mile run, though. On this one, I had two long uphill stretches of ~1.25 miles each to deal with, but those were both overwith by mile 11.0. After that, more reasonable rolling terrain, aside from the uphill stretch toward the end. At any rate, this course was much harder than the marathon course in Huntsville I am running in Dec., so I am hopeful I can improve my time over my first marathon --- if I can stay injury-free, etc.
That is a really nice long run Dave. The interval work on Saturday also looks solid. Your log always gets me jonesing for some running, I love it. It has been a while for me though, 5ks and 400m seems like it has been a month since I have done any.
Sub 39 - 10k is in the bag Dave, your work has earned it.
Thanks, everyone -- I hope I do set some PR's in the races. Actually, I have never entered a 1/2-M, so whatever I run will be a PR for that one [img]/images/graemlins/tongue.gif[/img] .
Mary, I probably will use that 20 mile route again, but not before the marathon in December. I plan to do one more long run around that distance, but will likely change the route (most likely to something harder).
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TUES. 10.25.2005
AM RUN
TOTAL DISTANCE: 6.3 miles
TIME: 45:00
AVE. PACE: 7:09
It was cold this morning - 39 to 40 during this run, but that was invigorating. Even though I hate cold weather, I'll take this over 78 degrees at 6:00AM with 90% humidity anytime. I feel like I bounced back from Sunday pretty well -- I expected this to go slower as a recovery run.
I may try to do a CrossFit routine tonight... I want to do the Fight Club one, but I don't think I'm up for that one yet. Maybe tomorrow night.
Hey KM, thanks for the faith. I'll be ecstatic if I can match your 1:25 on a 1/2-M -- that was phenomenal. A 1:20 is a 6:06 pace... that's out of reach for me on a half-M, although it is something to shoot for down the road. My best 5K race so far was 6:09 pace, so I doubt I could get close to that right now on a 1/2-M.
I do think with enough rest, proper pacing, etc., I should be able to finish the half marathon under 1:30 and possibly approach 1:25. I'll probably have a better idea of a solid goal time after the 10K on Nov. 5th.
John, thanks for the compliments and for reading through my log!
I scrolled through the CrossFit workouts last night looking for something relatively fast-paced, and I didn't have to scroll very far...
From CF Website:
051023
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Results:
1. Pullups: 9/7/5/3/4/5/5/4
2. Pushups: 15/10/6/6/4/5/5/5
3. Sit-Ups: 7/7/6/6/6/6/6/6
4. Squats: 16/14/14/14/15/14/14/15
I programmed my Forerunner to give me alarms at 20 sec. and 10 sec. intervals to keep me honest. Pullups were hard, as usual. I had to use some leg push on the last several sets to keep any momentum. Still losing it on pushups fairly soon. Sit-Ups seemed slow. I haven't done unweighted sit-ups in a long time, so I am not used to any speed with them at all, which may explain why I didn't have any. The squats seemed to go reasonably well -- all the way down on each rep. I was definitely ready for them to end. It's amazing how trashed your legs can feel the next morning from a bunch of fast-paced unweighted squats!
Nice job Dave, that is a tough 16 minutes - 264 reps. I really like this workout, it is one of the workouts I suggested in my log as a good fast paced workout to have a go at. My short term goal for that workout is 300 reps. We have fairly similar results, with you beating me out on the pull-ups and push-ups. I too found sit-ups very slow and difficult, and like always my push-ups are weak. Since I have been off of the WOD lately I am going to give it a go again fairly soon, and hope to top you back as I get closer to the 300 mark.
Buk, since poisoning your gall bladder didn't do the trick, we'll have to come up with some other sinister plot to hold you back so we can catch up! [img]/images/graemlins/tongue.gif[/img]
Originally posted by BamaDave:
[qb] Hey KM, thanks for the faith. I'll be ecstatic if I can match your 1:25 on a 1/2-M -- that was phenomenal. A 1:20 is a 6:06 pace... that's out of reach for me on a half-M, although it is something to shoot for down the road. My best 5K race so far was 6:09 pace, so I doubt I could get close to that right now on a 1/2-M.
I do think with enough rest, proper pacing, etc., I should be able to finish the half marathon under 1:30 and possibly approach 1:25. I'll probably have a better idea of a solid goal time after the 10K on Nov. 5th.
[/qb]
5k pace isn't necessarily a good preditor of your 1/2-M performance. My best 5k has been a 6:11 pace, but I've never really trained specifically for a 5k. Reading your logs, I definitely see that you train as a marathoner. Of course, a flat course and perfect preparation for the race won't hurt!
Kuri, I did full situps. I can't believe some of the scores on the CrossFit comments -- a number of them over 400! I'm trying to figure out how anyone can do over 20 squats in 20 seconds. They must be made of some type of fast snapback elastic.
I used 30# DB Thrusters as the sub for the Wall Ball , since that's what Kuri did, and I want to be cool like him! [img]/images/graemlins/laugh.gif[/img]
1. 30# DB Thrusters: 27 - 20 - 15 TOTAL - 62
2. Sumo DL/High Pull 75#: 15 - 15 - 12 TOTAL - 42
3. Box Jump (onto bench): 14 - 17 - 15 TOTAL - 46
4. Push Press 75#: 16 - 13 - 11 TOTAL - 40
5. Burpees: 12 - 12 - 10 TOTAL - 34
GRAND TOTALS: 84 - 77 - 63 ---- 224
I really thought I was going to throw up after this was over (and for a good period of time afterward!). I had never done Sumo Dead/High Pulls, Box Jumps, or Burpees before. Well, we sort of did Burpees in PE back when I was in school, but without the jumping. [img]/images/graemlins/tongue.gif[/img] It actually took me a little time to get used to the box jumps. I think I have lots of room for improvement, as usual with these CrossFit routines. I feel like mush.
My Forerunner came in handy again. This thing is my new best friend (or worst enemy - it doesn't let you cheat).
Helluva job Dave and welcome to club pukie! Well, almost... I had the same reaction after Fight Gone Bad.
How about those burpees? [img]/images/graemlins/tongue.gif[/img] (we need a puking emoticon for Xfitters)
I hope your kicking back tonight, you deserve it.
And your way cooler than I am cuz theres no way I could run & do Xfit. Theres no way I could run period [img]/images/graemlins/wink.gif[/img]
Thanks, Cappy!! It sounds like puking is a CrossFit rite of passage... but I'm hoping not to experience that one personally!
Kuri, you don't need to run. You get to do cool exercise stuff like surfing. The burpees were hard, and I felt especially sluggish on them as the 5th exercise in that routine.
I checked my heart rate after briefly cooling down when I finished Fight Club, and it was still over 150. That's really high for me after a break... my heart rate usually drops back pretty quickly. I wish I had worn my heart monitor to see where my HR maxed out.
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THURS. 10.27.2005
AM RUN
8 x 0.5 mile intervals on the road
6.7 miles total distance
Routine:
0.8 mile warmup jog/run
8 x 0.5 mile intervals with 3 minute breaks (jogging or walking + jogging)
The Forerunner was measuring the 0.5 mile distances, so there's no doubt some variation, although I think it was doing really well today, because the total distance was right on the money. A lot of these had substantial hills, costing me time in a major way. Interval 4 was entirely uphill, with some hard grades, so I actually do believe it may have taken me 3:44 to finish that 0.5 mile stretch. #5 was ~75% uphill also with some steep grades. #7 had a lot of uphill also, but without the harder grades -- I was happy with that interval time. #8 was fast for the first 2/3 or so, and then uphill at the end.
#3 was entirely downhill, and #6 was combo terrain, but mostly downhill or level, with a uphill at the end.
I enjoyed doing these on the road again, although it is going to be really hard to gauge progress, because the locations of the 0.5 mile repeats change depending on how far I travel during the 3-minute rest periods (plus the Forerunner distance measurement factors). I may have to keep using this same course and change the rest intervals to a distance instead of time, if I want to check for improvement. Either that, or I'll just have to go back to the track occasionally and run some there and see whether doing these on the road has helped or hindered track results.
DISTANCE: 7.2 miles (Forerunner insists 7.4, but I have always used 7.2 for this route)
TIME: 50:34
AVE. PACE: 7:01
The wind was kickin' a bit this morning, and it felt downright Wintery with temps. in the upper 30's. Really invigorating, though. My goal was to keep a comfortable pace, but with oomph.
1 mile lap times: 7:09, 7:02; 8:13 (up to the lofty peak); 6:30; 6:46 (included most of lofty peak #2); 6:28; 6:03 (mostly downhill grade or flat plus a few uphills); 2:23 (5:52 pace).
Gettin' closer to one of my goals, which was to be able to finish some of these training runs at sub-7:00 pace with moderate intensity, as opposed to having to make a big push. It's amazing how much easier it is to run when you're not dehydrated, and your body isn't using so much energy for cooling.
I ran the first 2-3 miles of this run mostly by moonlight, which is always "different" and kind of unnerving considering the poor quality of many of the streets around my home. I kept waiting to break my leg in a big pothole. At least most of the annoying dogs in the area were asleep or trying to stay warm.
Re: See BamaDave Run (and Lift)
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