See BamaDave Run (and Lift)

[kmwest]

May 2006 bring you fleetness to the feet. And also Dave, on my long run today I decided you should change your forum description from 'Muscular and Ripped' to something along the line of 'Forum Speedster.' Just a thought.

[BamaDave]

Haha, thanks, km! [img]/images/graemlins/laugh.gif[/img] I don't feel too fast, though, when I read very interesting, but kind of disturbing, articles/posts like this from a veteran runner: The Decline of the American Marathoner.

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SUN. 1.1.06
PM RUN

DISTANCE: 5.05 miles
TIME: 36:26
AVE. PACE: 7:13

"Fast finish" run with a modest "recovery" pace for about the first 2/3 and then a ramp-up at the end.

Today is a long run day, but I am waiting for the passage of a cold front early this afternoon and will do it later. We're supposed to have bad weather ahead of the front, not to mention the temps. right now are in the 70's with very high humidity. I'm too spoiled by cool Winter weather right now to deliberately go out and deal with the dehydration that would bring!

[Buk]

Great work on your last go at "tabata something else" That is a tough workout, and one of my worst. The Cosgrove workout looks cool. I am starting more of a "routine" myself, which is pretty similar but 4 time a week, for the next little while: snatch and lower body one workout, clean and/or jerk and upper body the next. I plan to do each of those twice a week and add in some running and Crossfit stuff around where I can.

The running as of late looks very solid. How do you like running intervals versus steady state runs?

[kmwest]

Dave, I read the article and will give my thoughts later.

[kmwest]

In response to the article you posted:

In general, I agree that the decline of second-tier American running is a natural outflow from the increasing mediocrity of American society - a theme echoed in the Crossfit WOD comments in regards to the NYT article. The populist shift in running - i.e., completion, not competition, is the goal - has been a double-edged sword. I was not an athletic teenager and my first race was a half-marathon, which I barely completed in about 2:30. Should my slow time have been a barrier to me entering a race? I'd hope not, because if the running community is not welcome of newbies, then it will not grow, especially with our fattening population.

The problem comes when newcomers do not grow past the "completion, not competition" phase. While not runner is a super-Type A, must get a 36:00 10k kind of person, there is a lack of basic goal-setting. "I will complete the Chicago Marathon." OK, good goal. But how many runners get past that point and say, "I will finish in under 4:00" or "I will beat the bastard from work?" From my experience, few do - and this is symptomatic of American society in general. Every May or June we hear of another high school that refuses to name a valedictorian, citing BS egalitarianism - this is the "completion, not competition" idea in action.

The other points he makes - lack of PE, dependence upon cars, and endless electronic entertainment - surely contribute to the low physical fitness of children, but I believe my above comments are key.

However, I must dispute a couple things that the writer stated. One, his criticism of high school running. He seems to forget that high school runners are racing 5ks, not marathons! If lowering overall mileage and focusing more upon speedwork gets better times at 5ks, then what's the matter? The writer also takes a cavalier attitude toward injuries. But while an injury could derail one season out of 30 years of a recreational runner's life, prep runners are a member of a team and as such their injury-free presence is all the more important. And I really don't think that total mileage is the end-all, be-all of training. Will a 30 mpw marathoner be faster than a 60 mpw runner? Almost surely not, even if only because the 60 mpw guy will probably be more devoted to the sport. But at what point do you reach diminishing returns? I would not tack on 20 mpw to my training just to cut 2 minutes from a marathon time. Half-marathon, perhaps. [img]/images/graemlins/smile.gif[/img]

[BamaDave]

Hey Buk, I really like the Cosgrove routines, although I was going to throw up during the workout yesterday! I'll have to check out your new routines - does this mean you are moving away from the squat workouts?? I haven't been able to read much the last couple of days - our phone lines are blazing with static, and our internet connection is very slow and unreliable. Think AOL circa 1995.

I like running intervals a lot and generally enjoy those workouts more than steady state running. Well, I guess the enjoyment comes more from the enhanced sense of accomplishment when they are completed, because they are definitely rough when in progress.

kmwest, I couldn't agree more with your thoughts on completion as the goal vs. moving forward to realize potential and excel at the sport. That's exactly what I thought as well. Completing a marathon is a lofty goal, and there's nothing at all wrong with that being the sole objective of a runner. But I think it's sad that the concept of trying to improve and really push seems to be lost on a lot of people these days.

The whole issue is very complex, with a lot of contributing factors. I have sensed from things I have read from old school runners that races have, in many ways, shifted in the last 10-15 years away from being about the race and the competition and more toward being social events. Maybe in the past, newer runners were influenced heavily by the larger number of runners who were trying to compete more seriously, whereas now many are roped in by the social aspects of local track clubs, the race party atmosphere, etc.

And again, I realize everyone has different goals, so I'm not trying to throw off on anyone. But I couldn't help but be shocked at the dramatic differences between the competitive running fields of today versus 20-30 years ago.

And it's hard not to wonder from an individual standpoint whether cultural factors have inhibited my own running. Would I have been a better runner if I had been more consistently active through the years?? If I had kept my weight, diet, and fitness consistently at healthful levels? More general activity versus playing on computers or watching TV?? Is my own competitive drive suppressed by the dumbing down of competition in our culture??

As far as the writer - I have read a lot of his articles on his website today (his website is text only and I can actually download and read his stuff, even with a crappy connection! [img]/images/graemlins/laugh.gif[/img] ). I really like his take on things. He generally urges runners to work hard and strive to do their best. That's missing from a lot of posts at Runner's World Online. I'm skeptical of the more and more miles concept/mentality as well (although I definitely think it's true to a point), but if you read through his stuff he advocates things like running long runs at faster paces than generally recommended by the gurus (only 20-50 sec per mile slower than marathon pace), and running plenty of races, especially 10K's as part of marathon training. Overall, his stuff is a breath of fresh air compared with a lot of the run slow, "don't push it" kind of stuff advocated by many on RWOL.

I don't sense that he doesn't want newbies or slower runners competing in races, I just think he is lamenting the fact that more of those newbies don't progress to the same levels as 25 years ago.

On a personal note, I wasn't an athletic teenager either. My only athletic trophies from my youth were for things like "Most Improved Player." That's why it's fun to get a few now, even if I wouldn't have won them with my times back in the runners' heydey!! [img]/images/graemlins/tongue.gif[/img] I wish I had gotten my act together at your age rather than in my mid to late 30's. I did run off and on, but never kept it up for more than a year at a time.

[BamaDave]

MON. 1.2.06
LONG RUN

DISTANCE: 20.5 miles
TIME: 2:41:13
AVE. PACE: 7:52

I couldn't believe the warm weather today. I was in Summer gear for this run. The winds were strong, though, and that helped keep things feeling "cool." The hardest/longest inclines were in the first 11 miles. I was running in the dark for the last 2 miles, which is NOT a good thing on country roads full of potholes. I lost some time having to proceed with caution. This is only the second training run in my area I have ever completed without having to walk by around mile 17.

This run caps off a 7-day period starting last Tuesday with a mileage total of 68.35 miles. That is way more than I have ever done in any 7-day period - I think the most I have done previously is maybe in the low to mid 50's. The holiday schedule allowed it, and I don't expect to see another 7-day period with this many miles anytime soon, although I should solidly be in the 50's over the next few weeks. Nice to know that I can survive it, though! [img]/images/graemlins/laugh.gif[/img] I hope it was beneficial. I'm not injured, which is always a good sign.

[BamaDave]

WED. 1.4.06
AM RUN

DISTANCE: 7.2 miles
TIME: 56:50
AVE. PACE: 7:54

I definitely had to pay penance this morning for all of the recent running. My hammies were screaming for mercy for a good portion of this run. I'm definitely getting converted to the "recovery run" concept for the day after long runs during higher mileage weeks, because I feel much better now and wish I had forced myself to run a few slow miles yesterday to loosen up... maybe I would have been better today.

[Marykaa]

That is way more than I have ever done in any 7-day period

Congrats !

Nice to know that I can survive it, though!

and yes!!! so much of fitness is in the head. Once you know you can do it or that you have done it.. numbers seem very different! good going!

I'm glad for you [img]/images/graemlins/smile.gif[/img]

[Buk]

Buk, December 29, 2005:
[qb]no more days off after your long run[/qb]

BamaDave, 6 days later:
[qb]I'm definitely getting converted to the "recovery run" concept for the day after long runs during higher mileage weeks, because I feel much better now and wish I had forced myself to run a few slow miles yesterday to loosen up... maybe I would have been better today.[/qb]

Some people get paid for this kind of stuff

That is a good time for a long run, espically if it was one of your typical hilly routes. When I am sore, I always walk away from the next workout less sore than when I started it. Keep training like this and you will dominate the Mercedes.

Squats are still a priority for me, they just come twice a week after snatches, and followed by some other lower body work. The other 2 days I do cleans and/or jerks followed by upper body work. Then around those I am squeezing in some running and Crossfit like workouts.

[BamaDave]

Thanks, Mary! [img]/images/graemlins/laugh.gif[/img] Yes, a lot of it is mental, and if you break through that barrier, it's amazing how the body will adapt to what you force it to do!

Buk, yes that run was a typical hilly one. I was okay with the time - I was not pushing the pacing at all and was really expecting an 8:00/mile or slower average. I wish I had kept my long runs on Sundays the past couple of weeks, though - I feel like the slight shift in days has thrown off the rest of my schedule.

This Sunday I'm planning to try to do another "faster finish" long run. Then the following Sunday, I am considering substituting the long run with a 12-14 mile tempo run to try to mimic a 1/2-M race as much as possible. I think those are unbeatable at about 4 weeks out from a marathon. That will lead me to my next 20+ miler, 3 weeks out from Mercedes.

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THURS. 1.5.05
AM ALLEGED TEMPO RUN

TOTAL DISTANCE: 6.2 miles
TIME: 43:00
AVE. PACE: 6:56/mile

I did a one mile warmup (~7:30), so the tempo portion of the run was really 5.2 miles and 35:30 (6:50 pace). I felt about 10-15 seconds/mile off a true tempo pace. Even if I delete the 1.05 mile major uphill from the run, which took me about 8 minutes, the rest of the tempo portion was approx. 6:38 pace. I wasn't too surprised - I've had major problems sleeping the past two nights and considered bagging this run altogether.

I need to get my weight workout in - but I'll probably postpone in hopes of getting a decent night's sleep tonight.

[BamaDave]

FRI. 1.6.2006
AM RUN

DISTANCE: 8.05 miles
TIME: 59:42
AVE. PACE: 7:25

Started this run in pitch black darkness. I'm looking forward to earlier sunrises! Cold and very windy, but anything is better than July and August. My runs feel sluggish this week. I'm assuming this is a response to the increased mileage. Hopefully I'll cruise toward a speed peak as the marathon approaches. I'm looking forward to strength training tonight - I was in a coma by 8:15 last night and have caught up on missed sleep!

[BamaDave]

Fri. 1.6.06
PM WORKOUT

Cosgrove's Undulating Periodization/Week 2 - Workout 1

A. 3 sets of 5 Reps/Explosive - 120 sec. rest

B. - D. 2 sets of 15/ Controlled ecc, concentric as fast as possible/30 sec rest


A. POWER CLEANS: 140# - 4(F-5); 5; 5

B1. FRONT SQUATS: 120# - 15; 15

B2. DB ROWS : 65#ea. - 15; 15

C1. SINGLE LEG RDL's: No added weight - 15; 15

C2. BENCH PRESS: 120# - 15; 15

D1. DB WOODCHOPPERS: 25#- 15; 15

D2. HANGING LEG RAISES: (not weighted) - 15; 15

More challenge in planning for the appropriate loads on these exercises, but I think I was pretty close. I could have gone a little higher on the Front Squats, but with only 30 sec. between SuperSets, I was pretty happy when that second set was over. 15 single-leg RDL's were really hard for me - those are good for working on my balance.

I really need to do a warm-up set for Power Cleans - the first set was really sloppy, but the second and third ones were okay.

[BamaDave]

SAT. 1.7.06
AM RUN

TOTAL DISTANCE: 9.1 miles
TOTAL TIME: 1:09:04

WORKOUT:

1) 2 mile Warmup
2) 9 x 0.5 mile intervals with rest intervals to HR = 120 bpm
3) ~2.2 mile run to finish

HEART RATE/ELEVATION PROFILE:



LAP DATA:

THE 0.5 mile intervals are LAPS 2,4,6, etc. to 18

#- Time - Dist. - HR(av) - HR(max) - Cals

1 14:32 2.00 151 164 265
2 3:02 0.50 165 171 64
3 1:49 0.09 147 171 31
4 2:47 0.50 155 163 65
5 0:59 0.07 139 158 9
6 3:13 0.50 161 170 67
7 1:36 0.09 143 170 51
8 3:24 0.50 160 169 67
9 1:17 0.07 144 168 31
10 3:12 0.50 159 167 67
11 1:21 0.08 143 167 24
12 2:39 0.50 156 166 65
13 1:02 0.07 142 164 10
14 2:35 0.50 149 165 60
15 1:22 0.06 141 166 13
16 3:34 0.50 157 166 60
17 1:04 0.07 144 164 27
18 4:18 0.50 156 165 99
19 15:06 2.17 152 166 304

Felt like a good workout overall. I was wasted by the last two 0.5 mile intervals (Laps 16, 18), and they hit on segments with lots of uphills, especially the last one which was essentially straight up.

SUN - SAT. WEEKLY MILEAGE TOTAL = a little over 56 miles. Only 5 weeks to Mercedes!

Now I have to try to recover from this and do my other weight workout for the week.

[BamaDave]

SAT. 1.7.2005
PM WORKOUT - COSGROVE'S UNDULATING PERIODIZATION, WEEK 2 - WORKOUT 2

A. PLYOMETRIC PUSHUPS: 10/10/10/10/8

90 seconds rest between supersets for B-D:

B1. DEADLIFTS: Wmp: 5x220 Work: 270: 5/5/5/4

B2. DB MILITARY PRESS: 52.5# ea. - 5/5/5/4


C1. SPLIT SQUATS: 2x40#ea. - 5/5/5/5

C2. CHIN-UPS: +30: 5 +25: 5/5/4


D. REPETITION CORE EXERCISES:

1. Incline Bench Sit-Ups: +30#: 5/5/5/5

2. Bicycles: +20# ankle wts.: 10ea/10ea/10ea/10ea

3. Hanging Leg Raises (Twist Left & Rt): +20# ankle wts. 5ea. side/ 5ea./ 3ea./ 4ea.

4. DB Woodchoppers: 50# - 5ea. side/ 5ea./ 5ea./ 5ea.

With my long run back on Sunday tomorrow, next week I should be able to stagger my strength training better than this week.

[BamaDave]

SUN. 01.08.2006
LONG RUN

DISTANCE: 17.1 MILES
TIME: 2:23:17
AVE. PACE: 8:23

ELEVATION PROFILE:



This is probably the hardest course I have ever completed with no walking, even though it's not the longest. The very sharp elevation peak around mile 7 is the nasty bastard hill that conquered me on my first couple of attempts. Apparently there is a 24% grade on part of that hill. All of the training - especially the past few days - caught up with me, and I had to cut the pace to make it through this workout. This run actually caps off another 7-day span of a little over 68 miles of running, since I again had two long runs separated by six days.

The grade on the steepest hill apparently tweaked my right ankle. It's not all that painful, and I ran on it the rest of the way with no problems. But it appears to be a little swollen. I'll have to keep an eye on that and maybe forget the recovery run tomorrow morning if it still looks swollen.