See BamaDave Run (and Lift)

[BamaDave]

Thanks, Mary! [img]/images/graemlins/laugh.gif[/img] Does that include a free tour of Montreal??? [img]/images/graemlins/laugh.gif[/img]

LOL, KM!! Well, considering that I turn 40 in 2006, the "you never know what lurks around the corner" factor definitely plays a part. Go for it now, while I have a decent qualifying time! Also, I think it will be a lot of fun to see a major city go mad over a roadrace (a very foreign concept around here), and supposedly the girls at Wellesley are not to be missed! [img]/images/graemlins/wink.gif[/img]

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SUN. 12.18.2005
AM RUN

DISTANCE: 11.1 miles
TIME: 1:21:57
AVE. PACE: 7:23

ELEVATION PROFILE VERSUS HEART RATE:



Inaugural "long run" post-Rocket City. Felt pretty good overall. I'm hoping to include a run around this length in addition to a longer Sunday run, but with a harder intensity/faster pace than the long run. I'm experiencing a tweak in my lower rt. calf that I'll have to "watch." I know the post-marathon period can be an injury-prone one, although I feel recovered.

[Buk]

Originally posted by BamaDave:
[qb]16 months ago, I was still saying I would "never run a marathon"[/qb]

And now you have 3 planned within 6 months. What you have done in the last 2 years is awesome Dave! Does going for a PR in Boston affect the prospect of a sub 3 hour Birmingham? Be careful about your calf, and be smart about how you work it.

[kmwest]

From what I've heard from my Wednesday group (about 50% of them have done Boston), it's a horrible PR course. Of course, good luck at it, but I'm guessing you'll have a tougher time than you're imagining right now.

[BamaDave]

Buk, I'm still going to try again for a sub-3 in Birmingham. Course difficulty makes it unlikely, but I prefer to give it my best shot.

KM, I'm already guessing that a PR at Boston would be very difficult due to the crowded field. As far as the course itself, I've heard that it's very easy to go too fast for the first 17 miles and exhaust yourself for some uphills that occur after that point. Overall, though, the course is a 500 foot drop from start to finish, and I don't see anything in the elevation profiles that looks hard to deal with compared to the terrain around here. At any rate, I'm going to try to get the best time that I can versus just running it for the Boston experience.

[Marykaa]

______________________________ __________________

QUOTE BamaDave
Thanks, Mary! Does that include a free tour of Montreal???

______________________________ __________________

PFFFF! [img]/images/graemlins/wink.gif[/img] Free? you're probably twice as rich as me ! I thought I'd make some money off of you! And you want an all included Club Med treatment! Really!

but seriously.. of course we could show you around, would be a pleasure [img]/images/graemlins/smile.gif[/img]

[BamaDave]

Thanks, Mary! How about free food and dinners in fancy restaurants in Old Montreal?? [img]/images/graemlins/confused.gif[/img]

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TUES. 12.20.2005
AM WORKOUT

I. BB MILITARY PRESS/ STANDING - 8x105; 6x120; 4x120; 4x120

II. DEADLIFTS: 6x220; 6x260; 3x270; 4x265; 3x275

III. SQUATS: 6x220; 5x275; 5x285; 5x280; 5x290

IV. HANGING LEG RAISES/TWISTS (L-C-R): +20# ankles - 21 reps (7 ea. position)

V. DB WOODCHOPPERS: 50#: 10 ea. side; 10 ea. side

VI. PUSHUPS: 25

Felt good to be doing some deadlifts and heavy squats again. I didn't know how this workout would go after a crappy night's sleep thanks to our senile dachshund who wandered through the house all night making tons of noise. I was being fueled by coffee! I lost some reps with the deadlift wave configuration versus the last time I did them a few weeks ago. A lot of it seemed to be grip, but I have a lot of variation from week to week in DL's. Squats were pretty good - I wasn't getting as low as I wanted on every rep, definitely not Buk-esque. Military press was a little better versus a few weeks ago, prior to working with DBs for a few workouts.

The next few weeks, I should be challenging my stamina in a major way. By next week, I plan to run 6 days per week for 4-5 weeks. Plus get two weight training sessions in, and I would also like to get an occasional CrossFit routine in there as well. A lot of people in marathon training double up on runs and do them twice per day a few times per week -- my double ups will have to be with weights! I do that occasionally, but it will have to become fairly routine for this plan to work out.

[Marykaa]

DAVE.. I was going to invite you for home-cooked meals, but I guess that's not good enough for you.. so maybe we should forget the whole thing .

[BamaDave]

Well, dang, I was budgeting a few thousand for your homecooked meals! [img]/images/graemlins/frown.gif[/img] And not to mention the hiking tours!

[Marykaa]

LOL

[BamaDave]

WED. 12.21.05
AM RUN

DISTANCE: 6.2 miles
TIME: 43:14
AVE. PACE 6:58

Rough night's sleep again - thank goodness for coffee! [img]/images/graemlins/laugh.gif[/img] Slow getting warmed up this AM, but I up-tempo'd on parts of this run - made a fairly hard push on a 1-mile uphill (Mercedes training strategy - LOL!) and then ran the last mile pretty hard (I believe around 6:00). I'm planning a more intense workout tomorrow AM, so hopefully I will get some good ZZZZZZ's!

[BamaDave]

WED. 12.21.05
PM WORKOUT

I. BENCH PRESS: 8x140; 7x175; 6x175; 4x175; 2x175 (F-3, but almost!)

II. PULLUPS: +25: 6,5,5,5

III. SINGLE-ARM DB ROWS: 105# ea.: 6, 6, 5, 5

IV. BACK EXTENSIONS: 10x30#; 10x50#

V. DIPS: +25: 7, 6, 5, 4

VI. WEIGHTED CURL-UPS: +50# - 30 reps

- Better on bench press this week [img]/images/graemlins/laugh.gif[/img]

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THURS. 12.22.05
AM RUN
1-MILE TEMPO INTERVALS
TOTAL DISTANCE: 9.1 miles
TOTAL TIME: 1:11:01

Workout = 1 mile warmup, then 7x1mile intervals with hard effort, rest periods = walking until HR dropped to 120 bmp. End of workout = cooldown run for ~0.5 mile to end of the course.

HEART RATE VERSUS ELEVATION



LAPS:

Lap
(#) - Time - Distance - HRave. -HR max. - Cals.
1 7:27 1.00 158 190 129
2 6:41 1.00 170 174 136
3 3:11 0.16 142 175 68
4 6:39 1.00 162 176 134
5 2:36 0.17 142 175 15
6 6:50 1.00 167 174 131
7 2:00 0.10 141 170 10
8 5:49 1.00 160 171 133
9 2:34 0.15 140 172 16
10 7:46 1.00 166 173 135
11 2:04 0.13 144 173 12
12 5:58 1.00 162 171 122
13 1:48 0.11 139 168 26
14 6:15 1.00 166 172 129
15 3:17 0.47 165 170 68

I ran this same workout on 11.25.05, except I changed the course at the end to add an additional 0.5 mile. My recovery times were longer today between 1.0 mile tempo segments. That didn't surprise me too much, since my HR was high even before I started the workout. I ran most of the 1.0 mile segments a little slower than on 11.25.05, except #2 and #12. #14 is a partially different course than last time (harder). It's hard to compare some segments versus last time, because of differences in how the Garmin measured the course plus the longer recovery periods changed location of the individual laps. Lap 10 is the lap from hell with a lot of steep grade hills. Laps 2, 4, and 6 all had lots of uphill stretches that are fairly reflective of portions of the Mercedes Marathon course - definitely good trainers. I hope to see improvement on the uphill laps. I still felt fatigued this morning - which was likely reflected in my elevated HR.

[Bill2380]

Dave, just wanted to wish you and your family a Merry Christmas.

[kuri]

Merry Christmas Dave.

Just seeing your log & all the distance you put in always makes me tired [img]/images/graemlins/laugh.gif[/img]

Have a great holidays

[BamaDave]

Thanks guys! Hope everyone is having a great Christmas and holiday weekend!! [img]/images/graemlins/laugh.gif[/img]

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We were at my parents' house in Atlanta Thurs. night - Sat. for a slightly early Christmas before heading back to Bama to make sure the girls were in bed before Santa landed on the roof. Got a couple of runs in. The Forerunner is on crack much of the time in their area, especially for the first couple of miles in my parents' immediate neighborhood, which is very heavily wooded. So I'm not certain about the exact distances - I think both runs were slightly longer, because the Forerunner definitely made the first mile too long on both runs due to poor signal. If I am feeling anal later I may re-measure on one of the Google Maps pedometers.

FRI. 12.23.2005
RUN DISTANCE: 5.26 miles (probably longer)
TIME: 41:15
AVE. PACE: 7:51

- This run was divided into two parts - about 3.25 to a park where my kids and nephew were playing. I stayed at the park for awhile, then ran about 2 miles home. I had to prove to my nephew that I could ride a skateboard! He thinks they didn't exist when I was a kid. Of course, even my Mom asked me whether it was first time on a skateboard. [img]/images/graemlins/mad.gif[/img] Are you TRYING to send me into a midlife crisis?? [img]/images/graemlins/laugh.gif[/img] I felt like crap for the first part of this run - too soon after eating and too many steep hills in my parents' neighborhood. Thought I was going to puke. Nevertheless, I still think my total distance was farther than the Forerunner said.


SATURDAY 12.24.2005
RUN DISTANCE: 10.2 miles
TIME: 1:14:36
AVE. PACE: 7:19

Elevation profile:



This one may have been a little longer also. The first 3 miles were very difficult. The elevation changes are not as substantial as at home, but the hills are steep and relentless. I recovered from that, then went over another big obnoxious hill, and afterwards tried to ramp up the pace for the final 4-1/2 miles or so.


SUNDAY 12.25.2005
AM RUN
DISTANCE: 6.3 miles
TIME: 45:50
AVE. PACE: 7:17

Back at home - I felt like I was running faster this morning, but my legs must be pretty fatigued. We'll see how I adjust to 6 days per week of running and whether the added work is to my benefit or detriment. Planning a long run for tomorrow and trying to decide whether I want to do some weight stuff tonight or lounge around. [img]/images/graemlins/laugh.gif[/img]

[BamaDave]

SUN 12.25.2005
PM CROSSFIT ROUTINE 051220:

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box -- (jumped onto bench)
20 Double-unders -- (subbed 60 single-under jumps)
25 Ring dips -- (subbed 50 regular dips)
20 Knees to elbows -- (accidentally did 25 instead of 20)
30 Kettlebell swings, 2 pood - (subbed 50# DB swings)
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball - (subbed Thrusters with 2x35# DBs)
3 Rope climb ascents - (subbed 30 towel pullups)

TOTAL TIME: 31:09

The dips really slowed me down - I was surprised by how slow I was on them after the first mini-set. If I had done the intended 75 as a sub for 25 ring dips, I would have been there all night. I decided just to use a 50# fixed wt. DB for the swings instead of taking time to change one of my adjustables from 35 to 75 -- but 50# was still hard, and I had to divide the exercise into 20+10. I knew I didn't have the oomph last night to do this particularly fast, but I like this type of CF workout, and it looked like a good full body routine. Plus I'm pretty sore this AM!

[cappuccino]

Hey Bama, welcome back. [img]/images/graemlins/smile.gif[/img] Running is the perfect exercise while traveling, especially if the weather is accomodating.

I saw that x-fit workout and really wondered how hard it would be. It looks like torture! 31mins for you, I imagine it would be a 45min one for me.

I'm running much less these days, but I have a couple of circuits in my new workouts, that get me revved up like a run would. I like that feeling. [img]/images/graemlins/smile.gif[/img]

So are you uppping to 6x week to get ready for Boston??

[BamaDave]

Hey Cappy - yep, I agree that running shoes are very portable! [img]/images/graemlins/laugh.gif[/img]

I'm not fast on Crossfit routines - I'm sure you would blaze through it with all of the work you have been putting in and strength you have developed!

I'm upping to 6X per week in advance of the Mercedes Marathon in Birmingham (Feb. 12th). Only for 4-5 weeks, and then I'll have to taper back. I'm going to see how this goes and then decide whether to run 6X per week in advance of Boston. Increasing to 5X per week did seem to help me out this Fall. I'm hoping if I make the most of the 6X per week, I can increase my stamina and avoid so much of a slowdown after mile 20 in the marathons.