See BamaDave Run (and Lift)

[johnacc]

Hi Dave,

How did you measure the distance previously ? Are you going to start using the distances that the GPS gives you or stay with your current measurement for comparison purposes ?

Rgds, John

[BamaDave]

John, I measured the distances in my car. The Forerunner has been very insistent that this particular route is more like 7.4 than 7.2. I think some variation may occur with my weaving on the road to avoid potholes, cars, etc., but I don't know if that would be enough to explain that much of a difference. I'll probably stick with the 7.2 distance, since that is what I always used in the past, for consistent comparisons with those previous runs. I guess it doesn't really matter that much, except that I would like to know what my pace really is. Probably better to err on the side of the pace being slower!

[BamaDave]

SAT. 10.29.2005
AM RUN
TEMPO INTERVALS on the ROAD

TOTAL DISTANCE: 6.55 miles
TOTAL TIME: 43:15
AVE. PACE: 6:36

NO. -DISTANCE -TIME -AVE PACE

1. 0.65 4:45 7:25 --- warmup

2. 1.30 7:38 5:53

3. 0.25 1:41 6:47 --- rest

4. 1.30 7:35 5:50 ---

5. 0.25 1:59 7:57

6. 1.30 8:26 6:29

7. 0.25 3:06 12:25

8. 1.25 7:58 6:22

TOTAL DISTANCE AT TEMPO PACE(S): 5.15 miles
TOTAL TIME IN TEMPO INTERVALS: 31:37
AVE. PACE IN TEMPO INTERVALS: 6:08

I thought this run was going to suck -- I felt pretty tired when I started -- but it went really well overall. I shaved a little more time off of my rest intervals compared with last week -- also cut back the warmup interval at the beginning. I was especially happy to see my ave. pace for interval 4. Of course, that one really blasted me for interval 6. #6 included 0.2 miles of pretty obnoxiously graded uphill at the end, and I literally thought I was going to drop dead before it was over. I walked much of the rest interval #7, and then the Forerunner cheated me out of some rest time soon after I had started running again. That 0.25 rest interval was more like 0.2, and my legs did not appreciate it, because it started me out on #8 on a pretty bad incline.

As far as my ave. pace in the tempo segments, this was my best pace of the past four weeks of doing this run. I'm really happy about that, since I have exchanged 0.9 miles of slower segments for tempo distance since the first time I ran this workout.

If I don't get a PR in the 10K next Saturday, I am going to be really p.o.'d at myself. Obviously, I'll have to watch the pacing, but I am actually considering trying to hold a 6:00 to 6:10 pace. I'll probably fade some, but the final mile is on a comfortable downslope, so I should pick it back up.

[BamaDave]

SAT 10.29.2005
PM WORKOUT

I. POWER CLEANS: 6x120; 3x150 (F-4); 4x150; 4x150; 1x165 (F-2) --- gettin' better at these. I decided to go for the 165 and got the one rep cleanly but then blew the second one.

II. OVERHEAD SQUATS: 6x110; 6x110; 6x110 -- got down really low. I'm almost back to where I was with O/H Squats when I was only doing them a little past parallel. I'll be limited, though, by how much wt. I can hold overhead.

III. DB BENCH PRESS: 6x75ea. ; 5x75ea. ; 5x75ea. -- I backed off from 77.5ea. For some reason, I have a hard time handling my adjustable DBs at 77.5, but can use 75 with no problems -- good R.O.M., etc. Maybe it's because the plates are stacked almost to the end of the bar when at 77.5? Maybe I should try 80 next.

IV. OVERHEAD PUSH PRESS: 4x120; 5x120; 4x120 -- these were supposed to have been military presses, but my shoulder strength was gone!

V. BB ROWS: 7x170; 6x170; 6x170

VI. DIPS: 8x BW+25; 7x BW+25

VII. CHINUPS: 5x BW+25; 5x BW+25 -- seems like I should have been able to bang out a few more, but I did use good form on all of these -- chin well above bar, down to deadhang, etc.

VIII. AB STUFF: I believe Alwyn Cosgrove recently wrote that ab work, if any, should focus on rotational exercises... if you do squats, deads, and overhead presses as part of your routines. So here goes...

A. GAGNE'S CYCLONES (+30# DB): 12 ea. side

B. BICYCLES (+20# ankle wts): 40 ea.

C. HANGING LEG RAISES (+20# ankle wts. -- Left/Center/Right positions) -- 15 (5 at each position) -- no strength left for these!

[kuri]

Good work Dave.

Your clean weight is getting up there! Good OH Squats too. I'm impressed by anyone who can get anything over 100lbs all the way down.

Have you seen at Hatchdome Oly lift site? It's linked a couple days ago at Crossfit. Great tutorials on Oly technique.

[Bill2380]

I've been meaning to ask, "what are GAGNE'S CYCLONES?"

[BamaDave]

Originally posted by Bill2380:
[qb] I've been meaning to ask, "what are GAGNE'S CYCLONES?" [/qb]

Hey Bill, see: http://www.t-nation.com/readTopic.do...itan?id=459670

They are a side bend/Russian Twist combo and pretty hard. I don't have a Roman Chair, but can set up my incline/decline bench to mimic one well enough to do the exercise.

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

SUN. 10.30.2005
AM LONG RUN

DISTANCE: 16.1 miles
TIME: 2:02:38
AVE. PACE: 7:37

Decent run. No stopping, no walking. Harder terrain overall than last week. Weather = perfect -- sunny and in the 50's warming through the 60's. Last Sunday, I was actually around 7:30 ave. pace at mile 16, but I'm happy with the 7:37 because the course was definitely more difficult.

Now I get to play the next two weekends with the Saturday races. I'll probably still do a long run next Sunday, but will back off, since I will have run a 10K the day before. The half-marathon the next weekend will obviously be my long run for that weekend. After that, I really need to get another 20'ish run in the following weekend, because that's only three weeks out from the Huntsville Marathon, and I'll need to taper back afterwards.

[Buk]

Sounds like a good plan. And with the way your training has been going lately, I am expecting great results.

[johnacc]

Hi Dave,

Have you got any times in mind that you would like to run the upcoming 10k and marathon in ?

[BamaDave]

Hey Buk, I hope so! I'm going to scale back a fair amount this week and make sure I am rested enough for Saturday. Same for next week. I'm feeling remarkably free of aches and pains and hopefully that will continue. My legs are trashed today, though.

John - I definitely want to finish under 39:00 for the 10K, which would be at least a 30-second improvement over my personal record of 39:29. I'm really hoping for closer to 38:30. I'm actually planning to pace myself at the outset around 6:05 - 6:10 per mile, which could put me closer to a 38-minute finish. I may as well shoot high, although I'll most likely need more work to get to a 38:00 10K. In my favor, the last mile of the race is on a very nice downgrade, so if I am fizzling, that should help me sustain a pace.

For the 1/2-M... I would be really happy if I can sustain approx. 6:30 ave. pace for that race. That would put me at a finish a little above 1:25. I should have a better idea of a good goal after I test the waters at the 10K this weekend.

Unfortunately, I didn't start racing until last Fall, after I had been running regularly for two years (plus off and on running in the past since I was 12 years old). So my honeymoon period of seeing nice gains in races was short, and now I am looking at working for relatively modest gains. I think I'm at the point where pacing is really important -- not going out too fast or slow, and sometimes it's hard to project what to do.

[kmwest]

If you're looking to one-up me on the 1/2-M, you'll probably need to scale way back in the next two weeks. I think I ran maybe 12-15 miles the whole week of my PR half (mileage not including the race, of course). You're definitely making a wise choice in putting 2 weeks between a long run and a half-mary.

[BamaDave]

KM, that's a dilemma I am thinking about for this week and next. I need to taper back for these races, but I am less than six weeks out from the marathon now. So, I am hesitant to taper back too much. I was still planning to run a long run on Sunday, but not as far. That's not optimal for the 1/2-M, though, as you pointed out.

Even for this week, I have read that a 50% taper is recommended ahead of a 10K. I am still planning to run a couple of days this week, but am not going to do anything with any real punch. I'm also planning not to do any heavy duty leg weight training after tonight.

[BamaDave]

TUES. 11.01.2005
PM CROSSFIT WORKOUT

I finally got around to my date with the nasty, rude LINDA:

Friday 051021

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 ½ body weight
Bench press: body weight
Clean: ¾ body weight

Set up three bars and storm through for time.

storm through for time
Hahahahahaha! That's a good one!

I ain't got three bars, so I modified this and did the Deads alternated with dumbell bench presses. After I finished all of those 10 supersets, I did the 55 Cleans (I did power cleans) straight through and recorded times at 10, 9, 8, etc.

My weight is 176, so I used 265 for the Deadlifts. I did 72.5# each for the DB Bench in the 10 rep set, but then dropped it a little to 70# each to help keep at least some semblance of a momentum. I'm not sure what's standard, but I usually find that my DB bench is about 80% of my barbell bench, so using 70# each felt about the same level of difficulty for me as 175# bench presses would have. In other words, pretty hard, because bench is a weak spot for me.

The whole workout took me 1:07:20. I was drenched with sweat, even with the window open in my basement and fairly cool air pouring in. I'm still shaking.

Times after each set:

D/L(10) - 1:16
BP(10) - 4:02
D/L(9) - 7:55
B/P(9) - 10:07
D/L(8) - 12:50
BP(8) - 15:30
D/L(7) - 18:45
BP(7) - 20:45
D/L(6) - 23:16
BP(6) - 26:20
D/L(5) - 28:36
BP(5) - 31:15
D/L(4) - 33:05
BP(4)- 35:35
D/L(3) - 37:10
BP(3) - 39:30
D/L(2)- 40:43
BP(2) - 41:55
D/L(1) - 42:50
BP(1) - 43:50
PC(10) - 48:48 **includes time to change load on bar
PC(9) - 51:55
PC(8) - 55:09
PC(7) - 57:55
PC(6) - 60:20
PC(5) - 62:35
PC(4) - 64:52
PC(3) - 66:03
PC(2) - 66:55
PC(1) - 67:20

My power cleans started out kind of sloppy, but my form improved as I got into them. When I started, I thought it would take me all night to finish, but they seemed to go okay.

Plenty of room for improvement on my time with this workout, but I really don't think I could have done it much faster right now. I know I have never done a workout with 165 heavy reps in that amount of time. I am going to be feeling this tomorrow! I liked this workout, though. Very hard!

[johnacc]

That's a great workout Dave.

I am both tempted and scared to try these crossfit workouts!

[BamaDave]

John, you would probably like the CrossFit workouts, since you seem to like a variety of exercises and sports. Plus, they are mostly overwith fairly fast, so it leaves time for other stuff (if you have any energy left!).

------

WED. 11.02.2005
AM RUN

DISTANCE: 7.0 miles
TIME: 52:44
AVE. PACE: 7:32

I'm not pushing the envelope with any runs leading up to the 10K on Sat., but after that CF routine last night, I don't think I could have pushed it that much even if I had wanted. I did pick a difficult route to force myself to keep the intensity up, since I knew I wouldn't be there pacewise.

I'm planning an EZ-pace, shorter run tomorrow AM and will get some more upper body weight training in this week. I need to do some squats, but I think I better hold off on those until early next week.

[kmwest]

Originally posted by BamaDave:
[qb]
storm through for time
Hahahahahaha! That's a good one!
[/qb]

That's what I thought when I read that. I only have two bars, so I couldn't have done the workout as it was written, even if my back did feel up to doing 10 reps of 215lbs deads! Although I might try it sometime with DB bench.

[kuri]

Great job on Linda!! She is a real bitch but you handled her like a pro.

I'm amazed you did the whole thing with the recommended load on the DLs. And did it 8 minutes faster than I did [img]/images/graemlins/mad.gif[/img]

That's it, the war is on [img]/images/graemlins/laugh.gif[/img]

[gobbla]

that's insane...you're a sick, sick person dave.