See BamaDave Run (and Lift)

[Marykaa]

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]

[BamaDave]

Mary, I'm hoping to have that F-U-N sometime next week!

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

WED. 10.19.2005 PM WORKOUT

I. STANDING MILITARY PRESS: 8x100; 6x120; 5x120; 4x120

II. DB BENCH PRESS: 8x50ea.; 4x77.5ea.; 3x77.5ea.; 4x77.5ea.

III. PULLUPS: 5xBW; 4xBW+25 ; 4xBW+25; 4xBW+25; 3xBW+25 (underhand); 2xBW+25 (underhand)

IV. BB ROWS: 8x120; 7x170; 7x170; 7x170

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.

[BamaDave]

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!

[Marykaa]

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?

http://www.gizmag.com/go/4402/

If I'm the only one thinking this is something new.. please ignore my post [img]/images/graemlins/wink.gif[/img]

[kuri]

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.

[Buk]

Your work load is impressive Dave. I can't wait to see results in your upcomming races.

[BamaDave]

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.

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

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!

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

[kuri]

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.

[Marykaa]

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.)

[BamaDave]

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.

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

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.

[BamaDave]

SUN. 10.23.2005
LONG RUN

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.

[Marykaa]

Runners so amaze me! good work there!

Is that 20 miles around your neighborhood a route you'll take again?

[Buk]

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.

[gobbla]

Setting PR's all the way around the board. You're a MACHINE!!

[BamaDave]

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).

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

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.

[johnacc]

Hi Dave,

Great log and some great times that your logging.

Good luck with the upcoming race.

Rgds, John

[kmwest]

You could easily break 1:25 on a flat half-marathon. If I can get 1:25, I think you could get 1:20.