See BamaDave Run (and Lift)

[cappuccino]

Great job Dave! A PB is always great news, and shows off how hard you're working!

Keep it up, you're inspiring me!

[gobbla]

that's awesome dave. way to go!

[Bill2380]

Great job Dave.

[Marykaa]

Congrats on the day and specially on the personal record by 25 seconds! (and by even more if the rumor of the race being long is true!)

[kmwest]

Good work.

[kuri]

Yo great job Dave!

Now get some well deserved rest. For a day. Then it's back to Crossfit for you [img]/images/graemlins/tongue.gif[/img]

[BamaDave]

Thanks, everyone. Mary, I don't believe the rumors about the course being long. It was a U.S. Track and Field Association certified course. I believe it is the same course as last year, etc. I do think they misplaced the milemarker(s), which threw everyone off. Also, the headwind may have slowed almost everyone down. I noticed that last year, my overall placement would have been about 10 places lower with this time with a similar number of total entrants... so it seems that a lot of us were a little slower than expected.

Kuri, what's CrossFit?? [img]/images/graemlins/tongue.gif[/img]

[BamaDave]

SUN. 11.06.2005
AM RUN

DISTANCE: 12.0 miles
TIME: 1:30:26
AVE. PACE: 7:32

Took this one at a comfortable pace. Included my big momma hills and felt fine up through about 8-9 miles and then started fading.... especially the last big incline... no oomph left. And what happened to our perfect Fall weather?? It's muggy and uncomfortably warm for long distance running. I hope this unwelcome November "heat wave" goes away by next Saturday!

[kuri]

Running today?

You crazy!

[Buk]

Great Job Dave! Just seconds away from breaking 39:00, and on a slow course(because most thought it was long), that is awesome. If mile 3 and were long, which miles were short? It seems like you started with a really quick pace. Did you use your forerunner for pacing info at all along the way. Did you stop uploding your forerunner data to MotionBsed(this is what I am assuming) or start marking it as private? I wanted to check out your race and course. I think you are in good position for the 1/2 Marahton, you did really well on the 10k and most of your training seems to be geared towards longer distances, so the next race should be awesome, as long as you don't kill yourself in the first few miles.

[Chris D]

Congratulations on the PB Dave. Sounds like all the fast work is starting to pay off for you. Keep it up!
chris d.

[BamaDave]

Thanks, Buk. I haven't been uploading lately to MB, but I'll upload the race course.

I posted on the B'ham Track Club's message board about the mile markers, and the club President responded and actually said that he also thought the mile 3 marker was supposed to be somewhere else. LOL. But, like you, I have been trying to figure out which mile(s) were short, if that one was long. The course is certified, so I really can't see how it would be mismeasured. I suspected that mile 2 was too short, but the Prez said he knows that mile marker was in the right spot, at least within 20 yards. I imagine the "course was long" rumors are coming from those of us with Forerunners. As the Pres. pointed out, the courses are certified basically using shortest possible distances traveled along the course, so if you do any weaving, etc., that will add distance.

Mile 5 may have been a "short mile" also - since my pace dropped back to near 6 minutes. That seemed odd, also, but I basically did not have my pacing down at all during the race.. which made the last 3-4 miles pretty miserable.

I think I would have gotten the sub-39 if I hadn't been using the Lap interface on my watch and had been looking at total time instead. I really thought I was going to get it, and was pretty surprised when I saw the clock over 39 when I reached the finish line. If I had realized I was missing my goal time 1-1/2 miles or so back from the finish, maybe I would have stepped it up for a few more bonus seconds. That's a big maybe, because I was racing a teenager anyway for much of the final mile -- I actually think this guy was trying to run me into the curb of the street median for a couple of minutes, which was the first time I have experienced that! I beat him, though. Ha!

I'm feeling good about the 1/2-M... I just need to tap into whatever pacing common sense I used for the Birmingham Marathon and not screw myself up at the beginning.

[BamaDave]

Thanks Chris D.! [img]/images/graemlins/laugh.gif[/img]

TUES. 11.08.2005
PM WORKOUT

I. SQUATS -- 5x220; 6x260; 6x270; 6x265; 5x275

II. DEADLIFTS -- 5x220; 4x265; 4x275; 4x270; 3x280

III. MILITARY PRESS (STANDING) - 6x120; 5x120; 4x120

IV. DB BENCH PRESS -- 5x75ea.; 5x75ea.; 5x75ea.

V. BENT OVER BB ROWS - 6x170; 6x170; 6x170

Finally got some squats in -- I haven't done any regular back squats in several weeks. Going down low. Still working my numbers back up using the good depth, but I don't think I have progressed much since my last sets a few weeks ago.

Deadlifts -- obviously these were impacted by the squats, but I am still annoyed with my regression on these over the past couple of months after hitting a nice peak. I seem to be losing my grip a lot, for some reason.

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

WED. 11.09.2005
AM RUN

DISTANCE: 7.2 miles
TIME: 52:40
AVE. PACE: 7:19

Kept it low key, plus my legs were pretty toasted from last night. This is my last run before the 1/2-M on Saturday. Very humid this morning - I was drenched by the time I got home. What month is this??

I'm planning a weight workout Thursday AM, but I am continuing to postpone any CrossFit stuff until after the 1/2-M. I don't want to feel beat up like I did last week heading into a half-M. Angie will have to wait! [img]/images/graemlins/tongue.gif[/img]

[kuri]

Still scared of Angie eh? Wimp [img]/images/graemlins/tongue.gif[/img]

You've obviously got great lower body strength. I'm amazed you can do that volume of heavy squats & DLs then go out and run. Keep it up.

[BamaDave]

Yeah, I need more experience before I try to handle Angie! [img]/images/graemlins/laugh.gif[/img]

I definitely seem to have a "chimera" body. My legs come from my biological mother's family. Most of the men have pretty beefy, strong legs. I seem to have mostly inherited my upper body from my biological father, who is smaller than me and kind of scrawny. He also passed his skinny fingers, wrists, knees, and ankles on to me. Ugh. Needless to say, alot of those "body frame" measurement marker things don't work too well with me.

[kmwest]

Originally posted by BamaDave:
[qb] Yeah, I need more experience before I try to handle Angie! [img]/images/graemlins/laugh.gif[/img]
[/qb]

Just hold on and hope you survive the experience [img]/images/graemlins/smile.gif[/img] .

[BamaDave]

SAT. 11.11.2005

HUNTSVILLE HALF-MARATHON
TIME: 1:24:53 [img]/images/graemlins/laugh.gif[/img] [img]/images/graemlins/laugh.gif[/img] [img]/images/graemlins/laugh.gif[/img]
AVE. PACE: 6:29/mile

The half-marathon went really well today. My goal was 1:25-1:28, so I came in a little bit under. Basically, I just paced myself well today, in contrast to last Saturday. The weather was also perfect temperature-wise, and the course was rolling with no major hills. The only negative was a really strong headwind on parts of the course, even worse than last weekend.

I finished 14th out of approx. 450. 4th in my age group. 5 of the top 15 were from the Men's 35-39 group.

Good pacing makes an amazing difference. I really had to resist speeding up in those early miles, because I felt like I could have run all day. In the first couple of miles, I was pacing myself closely with two other runners... They took off a little bit ahead of me, but I kept my self-control and stayed back. Eventually I passed both of them [img]/images/graemlins/laugh.gif[/img] , although it was mile 11 before I managed to do that. Also passed a guy in my age group in the final mile, which was pretty cool!

I did no exercise after my Wed. morning run, and I also ate a lot of my daughter's chocolate chip cookie birthday cake yesterday, so I think that rest and overindulgence on carbs helped! LOL. On the downside, I had a lot of trouble sleeping last night... I guess due to anxiety. I probably had 5 hours of sleep, which had me pretty worried heading up there today.

I didn't get all of my mile laps -- but here are some:

Mile 1 - 6:25
Mile 2 - 6:23
Mile 3 - 6:15
Mile 7 - 45:10 accrued time (6:27 ave pace to this pt)
Mile 9 - 58:12 accrued time (6:28 ave pace to this pt) -- probably hit a 15K PR in here
Mile 10 - 6:30
Mile 11 - 6:34
Mile 12 - 6:43
Mile 12.2 (20K) - 1:19:16 (PR)
Mile 13.1 - 1:24:51 (1:24:53 official) - 5:35 from Mile 12.2 to 13.1 or 6:12 ave pace for lap

I ran my finishing time against the McMillan Calculator, and my projected time for the marathon (part of which will follow the course I ran today) is 2:59:01. Of course, that's assuming that my training level would support it. I'm going to try to pace myself to meet that (or close), though. Four more weeks!

Also, my time today is consistent with a 38:09 10K according to the calculator, so that shows how much I really did screw up last weekend with the 39:04.

Good day overall - it's nice to come home and feel like I paced myself appropriately and didn't do anything stupid like go offcourse .

[Marykaa]

WOW! good day YES! congrats on everything!

Specially the :

I kept my self-control and stayed back. Eventually I passed both of them , although it was mile 11 before I managed to do that. Also passed a guy in my age group in the final mile, which was pretty cool!

[img]/images/graemlins/laugh.gif[/img]