See BamaDave Run (and Lift)

[cappuccino]

Congrats Bama! That sounds like a great race. It's great to place, isn't it? I imagine we'll be reading more of your stories about that!

Those long incline hills are much tougher than they look, and if you beat some of your other split times given the terrain and conditions, that's pretty darn good!!

[kmwest]

6:46 pace?!?! Damn!

I wish we had decent hills around here - I got killed on the Virginia highlands last year at OCS. I have to approximate by running stairs.

[gobbla]

great run! 6:46 pace man, oh man. You can't tell me it doesn't give you a warm and fuzzy beating 170 out of 190 people [img]/images/graemlins/wink.gif[/img] . It's not a compitition, it's for you...but you still kicked ass! [img]/images/graemlins/laugh.gif[/img]

Do you have a hard time going in between distances for races? Pacing and so forth?

[BamaDave]

Thanks, all!! Yeah, it is cool to place!! [img]/images/graemlins/laugh.gif[/img]

Hopefully it wasn't a once in a lifetime thing!

Gobbla, this was the first race where I felt like I kind of blew it early on by going out too fast. Other races I felt pretty good about my pacing. I had a reasonable idea of what I should shoot for based on my 10K and 20K races. A GPS would definitely help me, because my pace perception is completely different in a race versus when running alone. Right now I have to wait for the 1-mile split and adjust my pacing from there. That's so 20th Century!

[BamaDave]

Workout 4C - BOM Intmdt. last night (3/14/05)...

I. BB Rows/Reverse Grip:

Warmup Sets: 10x90; 8x100; 6x120
Work Sets: 6x175; 5x180; 4x185; 11x145

**Same as last week. Trying to concentrate on form and a better squeeze at the top of the lift. I did do better, but I may actually back off a little bit next week on the pounds for better form.

II. BB Squats (Deep):

Warmup Sets: 8x120; 6x150; 4x190
Work Sets: 6x250; 5x255; 4x262.5; 11x220

** These went well - focusing on depth and form. I should be able to increase again next week. Waiting for the soreness to set in. Front squats seem to trash my legs the most, which probably means they are the most beneficial!

AB Sets:

1. Curlup/Legs in Air/ Weighted: +50 40 reps

2. Russian Twist/Feet Anchored +30 15 reps each side

3. Swiss Ball Alternating Leg Lifts/Lying - 5 second holds -- 13 each leg

3/15/05 Morning Run:

6.2 miles. Time was 45:38. Ave. pace= 7:22. Final 1 mile was 6:37. Final 1.8 miles (following one mile uphill) was 11:45. Fairly good run. I didn't do any pace work except for speeding up in the final portion of the run. I tried to keep my pace up on the long uphill stretch. I aggravated my calf again during the race and was trying to avoid doing anything further to it. My left Achilles tendon is also bugging me following the run. And I am starting to notice some discomfort at times in my left knee. I think all of this is telling me it may be time (AGAIN!) for new shoes. My current shoes are only 3-months old, but I imagine I have logged 350-400 miles on them.

It's going to be challenging to combine the weights and decent running workouts this week. I should do deadlifts tomorrow night, followed by a morning run again on Thursday (usually tough after deads). At least the days are getting longer, and soon I will be able to do some runs in the evenings instead of the mornings after weight training. I'm taking my family down to New Orleans on Saturday, so if I am going to get everything in, I will need to double up running and weight training one day this week. I usually lose my motivation for that after working all day!

[BamaDave]

I wound up doing a morning weight workout today after our senile dachshund woke me up yet again just before 5AM. This was bench press and deadlift day -- I was kind of hoping to get an extra 12 hours of recovery before doing deads tonight, but what the heck. Cut back on some warmup sets since time was limited.

BENCH PRESS (bar to lower chest) AFTER 1 WARMUP SET:

6x170
5x175
3x180
10x140

Little or no progress versus last week. I went lighter on the first two sets and heavier on the third. Maybe some progress compared with last time, but not much! Still status quo on Bench.


DEADLIFTS AFTER 2 WARMUP SETS:

6x275
5x285
2x295 -- 30 sec pause, then 1x295
6x230 (supposed to be 10-15)

Deadlifts went well again. I couldn't get the 4x295 on the third set. I lost my grip after 2, and then had lost it mentally to punch out any more. Not sure I had the strength to do 4x295 anyway, because the extra one rep at 295 I did was shaky on the upward movement. I lost my grip on the backoff set - I'm trying to break my glove dependence for deadlifts and am going with bare hands on anything below 250. I also tried the hook grip for that last set -- YOWCH!! I need to toughen up!

AB STUFF:

Hanging Leg Raises +20(ankle weights) - 14 reps

Weighted Curlups +50 DB -- 25 reps

Weighted side raises/ Swiss Ball -- +50 db -- 12 each side

I'll probably head down to my friends' Italian restaurant for a not-as-healthy lunch. YUM! [img]/images/graemlins/laugh.gif[/img]

Good work Dave. I have similar issues on my deadlifts, I'm considering looking into using some chalk myself. Keep pluggin away my brotha...*fist*

[BamaDave]

Thanks, Rev!

I went running this morning after a terrible night's sleep. I had trouble falling to sleep, and then our senile dog woke me up at 3:50AM. Ailing and decrepit or not, he is back in the doghouse (literally!). I didn't really get any sound sleep after that. Up at 5:10AM to eat and go running. 7.2 mile run. Time 54:50. Ave pace = 7:37. Nothing notable about the run - I was tired and didn't do any speed/pace work at all. Basically just a calorie burner! Felt kind of useless overall.

I'm becoming more convinced that my metabolism goes through seasonal changes. I am suddenly starting to drop weight, even though I haven't adjusted my diet. Most days I eat 3,000-3,500 calories. Although my daily weight fluctuates as much as 5 pounds, I have trended down overall about 3 pounds since the marathon. Could be due to increased intensity in my running, but I noticed I seem to require less calories starting in late Fall when the days get really short. I'll probably just keep going with the flow on the weight and see what happens. I think I can drop back as far as 167 or 168 without feeling too scrawny. LOL.

I am driving my wife and girls down to New Orleans to visit my wife's family this weekend. Trips to N.O. usually mean an eatathon. However, my brother-in-law is boiling crawfish on Saturday, and boiled crawfish is a safe indulgence. LOL. Sunday, no doubt, I'll have to grab a fried oyster po-boy before I head back home - now that's something I can't pass up no matter how bad it is for me!

[BamaDave]

Another run at dawn today. This was my 6.0 mile down the mountain and back up. I didn't think I had much oomph when I started, but I personal bested on this course. 40:53 overall (ave pace = 6:49). I did the first 3 miles in 19:04 (6:21) and the second 3 miles, with the very long uphill stretch, in 21:49 (7:16). Both of those splits were PBs on that run. I also am pretty sure that's the fastest run I have done in my training area. Made up for yesterday!

My plans are to also do weights tonight - gotta get that workout end before the weekend trip. I'm sure I'll have to kick myself down the stairs tonight to do it, because energy will be lacking by then.

I bought new Powerstep inserts for my running shoes yesterday - hoping to extend the life of my shoes for at least another month. I've only had them for 3 months. 4 pair of shoes per year would be very expensive, but I may need to do it. I must be close to 400 miles in these shoes by now. The inserts definitely helped. Yesterday I had calf, achilles tendon, and knee pain. After this morning's run -- everything seems fine. The inserts are kind of expensive at $30, but the extra cushion has been great for me. I used to have plantar fasciitis problems, presumably due to fairly high arches, and that has essentially disappeared since adding these inserts. Also, I live in a rural area, and some roads are paved with a lower grade asphalt that has a lot of rocks in it. Not exactly a low impact surface.

Weight this morning was 174.0. I have definitely dropped back a few pounds - I can see it and feel it in my waistband.

[BamaDave]

Got the Friday night workout in -- actually went well. I wasn't tired despite the early AM run Friday morning.

Not including warmup sets:

I. Alternated Sets:

-- PULLUPS: +30x6 ; +35x5 ; +40x4

--SEATED BB MILITARY PRESS TO FRONT: 115x6; 117.5x5; 120x4

*Got that last set in @120 this time!


II. Alternating sets:

--EZ BAR BICEP CURLS: 6x107; 4x107; 8x92

--CLOSE GRIP BENCH PRESSES: 6x150; 6x150; 10x130

** Kept my grip closer in with the CG Bench Presses. I bet I use too much triceps in my regular bench presses, because my CG Bench Press #'s seem too close to regular bench presses. Bench Presses are an exercise where I could use some help from a trainer.

AB STUFF:

I. Hanging Leg Raises (+20 ankle wts) - 15 reps

II. BB Rollouts: 30 reps

III. Russian Twists/ Feet anchored +30 DB -- 17 ea. side

IV. Full V- Sits +20 ankle wts +20DB in hands -- 21 reps

SAT - 3/19/05 --- traveling, rest day. Pigged out on crawfish down in Loozyanna!

SUN - 3/20/05 -- I did a 7.2 mile run in New Orleans. Time was 49:34. Pace=6:53. It's flat down there!!! Temps. were nice - kind of breezy. Humid, of course, but not bad for New Orleans. The run was in a busy suburban area, so lots of traffic dodging, getting off on the side of the road and running in wet grass at times, etc. It makes me appreciate running in the much more rural area where I live -- definitely easier to keep the momentum and a steady pace. But running in a completely flat location was a nice changeup.

I ate a lot of bad stuff yesterday (got my fried oyster sandwich!), but packed some good stuff for the return trip. Of course, to cap the day off, I had some of my kids' Resse's PB Cup ice cream when I got home. That stuff is like crack!

Rows and Squats tonight...

[BamaDave]

Workout 4C - BOM Intmdt. (3/21/05)...

I. BB Rows/Reverse Grip:

Warmup Sets: 10x90; 8x100; 6x120
Work Sets: 6x175; 5x180; 4x185; 13x145

**Kept weights at same poundages to work on form. Did better than last week with keeping torso more stable. Also was able to add a couple of reps to final set.

II. BB Squats (Deep):

Warmup Sets: 8x120; 6x150; 4x190
Work Sets: 6x255; 5x260; 4x265; 10x225

** Squat workout went very well. I was right where I needed to be pound-wise for the 6-5-4 scheme. Nice struggle on the final reps. Couldn't walk for a few seconds after the last set. Butt should be nice and sore within 24 hours.

AB Sets:

1. Curlup/Legs in Air/ Weighted: +50 42 reps

2. Russian Twist/Feet Anchored +30 18 reps each side

3. Swiss Ball Alternating Leg Lifts/Lying - 5 second holds -- 20 each leg

This was my last workout for the first 3 week half-phase of Phase 4-BOM Intmdt. Now the exercises change-up again for the final three weeks of the program. Squats and Deads are back on the same day. UGH! I really enjoyed the workouts in this part of Phase 4.

I'm planning to run in the morning before work. I bought new shoes today -- the inserts alone were not preventing knee irritation, so I decided to get new shoes as well. I bought a pair of Asics DS Trainer X's. More expensive, but wow - they feel great! Why didn't I try these on before? Nice and light and fit well. Not nearly as clunky as the Stability Shoes (Asics GT-2090) I have been using the last three months. I don't think I really need a stability shoe... I have assumed for years that I needed something to prevent over-pronation, but I believe I was basing that on performance of cheaper shoes from years ago. Actually, buying Stability shoes may have caused me problems. I have high arches and probably don't over-pronate at all. Can't wait to break these in!!

[ninja]

Nice squats bro, you're pushing around some iron.

That sore feeling is the best bad feeling in the world. [img]/images/graemlins/wink.gif[/img]

[BamaDave]

Thanks, nbjjku! Yeah, I love squats and that sore feeling. But I also dread them. LOL. Talk about a love/hate relationship.

Good run this morning in the new shoes. In fact, I have never had such a good first run experience in a new pair of shoes. I'm even more convinced that I was using incorrect shoes previously. Mainly because I feel like I am suppinating a little bit in these new ones, and I bet using the stability shoes caused that by training my gait too far toward suppination.

I did a 7.7 mile run. Time was 54:59 (7:08). A couple of split times for this run... 4.5 mile split time was 33:42 (7:29 pace to that point -- that section included the longest uphill stretches)... 6.2 mile split was 45:36 (7:21 ave pace -- ran 7:07 average between 4.5 and 6.2, which I am pleased with because it included another long climb). I ran the last 1.5 miles in 9:23 (6:15 pace). Overall, a good run - I'm happy. Still some knee irritation this morning, but reduced compared with recent runs. It will no doubt take some time to get over that.

Whoa, to echo the deadly ninja nice squats. And you're doing hour long running sessions too...you have put us all to shame! Damn, what an athlete.

[BamaDave]

Thanks, Rev. "What an athlete" is certainly not an expression I ever expected anyone to say about me, unless the word "pathetic" was situated before "athlete."

[BamaDave]

3/23/05 Workout -- BOM Phase 4 Wkt. A

Started the last half-phase of the intermediate program.

ALTERNATING SETS:

1. Bench Press

10x90
8x110
6x120
4x180
4x185
10x150
13x130

4x185 is good for me on Bench. I'll try more weight next week. I'm close to where I was after Phase 9 of HGM last Summer, and I had done some bulking.

2. Bicep Curls - Close Grip/Curl Bar

10x32
8x42
6x57
4x92
4x97
10x77
15x67

FAST AB CIRCUIT (no rest between sets)

Full V-Sits - 25 reps
Leg Raises - 25 reps
Russian Twists +20# - 5 reps each side (yikes!)
Curlups w/Twist Hands 4-head/ Elbows Out- 12
Side Raises - Hands 4-Head/Elbows In - 20 each side

The Ab circuit was pretty tough after the first two sets.

I like the technique of doing heavy sets followed by lighter backoff sets. I'm going to keep doing that when I start doin' my own thang in a few weeks.

3/24/05 - MORNING RUN

8.0 miles -- Time = 56:44 (Ave Pace = 7:06). I worked on keeping my pace up for a 1.05 mile mostly uphill segment (300 ft. elevation change) and did that in 8:07. I was happy with that - when I do long runs and include that segment, it often takes me as long as 9:00. I also did a pace ramp-up for the final mile and ran it in 6:06.

I irritated my right calf yet again. I guess that may just be a chronic annoyance I will have to live with. Still some right knee irritation. It doesn't seem to be getting any worse and is somewhat better overall. I don't have any problems running through it - it's minor - but I just hope it doesn't develop into anything worse.

AESTHETICS - I still sense that I am losing weight based on clothes' fit. Still an okay weight for me, though. If I drop back into the 160's, I'll have to make some diet adjustments.

Nice lifts...EIGHT MILE RUN? You are clearly not a sane man are you? I'll be rooting for you when you compete in this years Iron Man. Keep up the great progress.

[kmwest]

Eight miles ain't nothing... this is a marathoner's log, man. I'm a half-marathoner and an eight-mile run at Bama's pace is relaxing for me. He probably counts an eight-miler as a long interval [img]/images/graemlins/wink.gif[/img] .