See BamaDave Run (and Lift) - Page 20 - JP Fitness Forums

BamaDave · 02-07-2006, 03:03 PM

Thanks, Mahler. That means alot coming from the IMLOD!!! [img]/images/graemlins/smile.gif[/img]

Yes, this is not how you want or expect a pet to exit from your life. I think he may have wandered off to die, but we would have preferred that he had died at home. We live in a heavily wooded area and simply have not been able to find him. We would rather find him dead than not know where he is. I can't even imagine how people feel when a child or other family member disappears.

kuri · 02-07-2006, 03:09 PM

I'm sorry to hear about your dog Dave. Being a life long dog lover I know how hard dealing with the loss is.

Keep up the hard work. Theres alot of us struggling with snatches so your not alone. Have you seen the Burgener snatch drills? That would be worth looking at. You can find it at Crossfit.

BamaDave · 02-07-2006, 04:41 PM

Thanks, Kuri. I've seen you guys mention the drills - I'll have to check the out. The snatches are really hard, but that makes me want to learn how to do them!

Buk · 02-07-2006, 04:55 PM

I too am very sorry to hear about your dog.

[ QUOTE ]
Buk, Mercedes is looking cold - race temps. starting in the 20's and rising into the 30's. One forecast I have seen calls for a Sun AM low of 19, with a high of 35 and possible snow flurries!

[/ QUOTE ]That scares me, I am going to need some help figuring out what to wear. I have avoided any cold weather running lately, hence my mileage has been so low the last few months. What do you plan for these conditions for both a wet and dry case?

Are you putting about equal effort into the bench presses and barbbell rows? If so they are fairly evenly matched, and your dips seem to be only slightly stronger than your pull-ups; I think that makes for a good balance.

Here is a video from Burgner that shows some exercises that have specific caryover to the snatch. And here is a video of Sage doing the Burgner warmup. I don't drag the bar as far down my thigh on each rep, I think I look a little more like this guy when doing it. I use the muscle snatch to emphasize on catching the bar with tight shoulders making sure I am trying as hard as I can to pull the bar appart - this really stabilizes the overhead position for me.

BamaDave · 02-08-2006, 07:00 AM

Buk, I am probably going to wear my fancy-smancy Under Armour underneath shorts (even though my 6 year-old will laugh at me and ask me why I am wearing stockings) and then put another long-sleeved wicking shirt or even a regular sweatshirt over the top... depending on how cold it really is. PLUS GLOVES! Although you may get some inexpensive gloves in your registration packet - we did last year, and I use them all the time for running.

I really don't have a lot of Winter weather running clothes, and if I didn't have the Under Armour, I would probably just wear my inexpensive semi-waterproof warmups. I may wear those if it really is wet, although I doubt there will be snow. At Rocket City, I wore a long-sleeved wicking shirt underneath a cheap, old sweatshirt and chucked the sweatshirt when I thought I was getting too warm. I probably should have kept it on!

Normally for training runs, I just wear shorts for temps. in the upper 20's or higher, unless there is wind. My upper body is what gets cold. But I think I am going to protect my legs this time, considering how cold I was at Rocket City. Ideally, I should get some more dry fabric warmups for running - ones with tapered legs would be good. If you have anything like that, you should be okay, with some extra protection for the top. A lot of people do use old sweats and discard them if they get too warm. At Rocket City, they collected stuff at aid stations, and you could get it back if you wanted.

I usually try to balance bench pressing and rowing. I think they are pretty close, although BB Rows seem like more of a struggle. My bench press strength has dropped since last Summer, but that's not a big surprise.

Thanks for the links to the videos. I'll have to try to watch them from work!

Latest weather forecasts are still calling for Sunday AM temps from 19 (TV station) to 27 (National Weather Service). They seem to agree that the high on Sunday will be in the upper 30's to low 40's, so the whole race will be cold! The TV station says there is some chance of snow over the weekend, but they don't know yet for sure. They never do, even 5 minutes before it starts! It hasn't snowed here significantly since 1993, so it's not likely!

twinsavsvikingsfan · 02-08-2006, 11:27 AM

What I wouldn't give for 30's and 40's!

BamaDave · 02-08-2006, 12:44 PM

That's okay, Twins. We get our payback during the Summer when it's miserable for months. And there's only so much undressing you can do for running! LOL!

---------

WED. 2.8.06
AM RUN

DISTANCE: 5.05 miles
TIME: 34:57
AVE. PACE: 6:55

I took this one comfortably, but I didn't try to run it deliberately slow. It was 26 degrees, which should be a good rehearsal for Sunday. Actually it felt pretty good after a couple of miles, but there was no wind! I can tell I still have some resting to accomplish before Sunday, but for the most part aches and pains have cleared up. This may be my last run before the marathon. If I run again, it will be a 3-miler on Friday at EZ effort.

kmwest · 02-08-2006, 08:34 PM

Now you southerners get an idea of how it is up here ALL YEAR LONG.

Good luck to both of you this weekend. I'm sorry to hear about your dog as well, Dave.

BamaDave · 02-08-2006, 08:50 PM

Thanks kmwest. And keep this cold stuff up there where it belongs!

Bill2380 · 02-08-2006, 09:12 PM

I've been following your weather reports more than your training. It sounds like you have it under control. Good luck this weekend. I'll add my condolences for your dog. Putting down my old beagle a few years ago was one of the hardest things I've had to do. They really do become real family members.

hard_rox · 02-09-2006, 09:26 AM

Good luck with the race this weekend, Dave. Loooking forward to seeing your (& Craig's) results & pictures.

Mahler · 02-09-2006, 10:28 AM

Dave and Craig,
Best of luck for the weekend runs. You guys never cease to amaze me.

Mahler

BamaDave · 02-09-2006, 04:13 PM

Thanks, guys!!! Sorry about all of the weather chat. I get obsessed with the weather forecasts for these things, because after all of the training, I hate for something out of my control like the weather to have the potential to totally screw things up! But there's not anything we can do about the weather... At any rate, it still looks like it will be one of the coldest mornings of the entire season, but not wet! [img]/images/graemlins/tongue.gif[/img]

Mahler, I'm sure you can not be more amazed that I was to read about your 3 sets of Deadlifts at 10x275! That's phenomenal!!

twinsavsvikingsfan · 02-09-2006, 04:25 PM

Dave, how are you feeling? Probably itching to go running! Best of luck and stay warm. Can't wait to hear your report.

jim

BamaDave · 02-09-2006, 07:40 PM

I'm feeling good! I'm excited about the race and not really nervous about it. I'm a little annoyed with some achilles tendon soreness that won't go away, but I have two more rest days ahead. I thought about running a 3-miler in the morning, but I think I am just going to bag it.

BamaDave · 02-10-2006, 09:12 AM

THURS. 2.9.06

PM WORKOUT - UPPER BODY STUFF ONLY

I. BB MILITARY PRESS: 7x105; 5x120; 3x120; 3x120; 1x120 -- these sucked tonight -- not sure why...

II. HANG CLEANS (not with full squat): 10x105; 10x105; 8x110; 5x115 -- kept the lbs. down to help avoid leg stress

III. PULL-UPS: 6xBW; 5x +30; 5x +30; 3x +40; 1x +55; 1x +55 - in contrast to the Military Presses, these felt really good tonight...

IV. SWISS BALL PUSHUPS (gotta use that Swiss Ball for SOMETHIN'!!!): 18; 5 (one foot lifted); 7 (one foot lifted); 12

VA. DB WOODCHOPPERS: 50# -- 12 ea. side; 12 ea. side

VB. KNEES TO ELBOWS: +20# ankle wts -- 10; 10

I kept thinking it would have been fun to do deadifts or squats last night with my legs feeling so rested!

cappuccino · 02-12-2006, 07:40 AM

waiting for a race update!

BamaDave · 02-12-2006, 04:44 PM

Hey Cappy!

I had a good time hanging out with Craig and his wife, Heidi, yesterday -- we checked out some of our local tourist attractions and then my family went out to dinner with them last night. We learned that Craig is a major daredevil. I know none of us had any idea! [img]/images/graemlins/tongue.gif[/img] Seriously, they couldn't be any nicer, and Saturday was a great time.

Craig had a really good run and finished the Half-M around 2 hours. That's a testament to his athleticism that he can run a 2-hour 1/2-M without a lot of running training. He appeared to be in really good shape afterward, although I don't envy his 8-hour road trip ongoing right now back to Virginia.

I had a disappointing day with a finish a little over 3:17 (I forgot to hit my watch at the end). Let's just say, I feel humbled! I started out really well -- I felt better than at Rocket City in December and made it over the first major elevation hurdle at a stronger pace than I expected. At the halfway point, I was approx 1:28:40 - which would have been fine for a borderline sub-3 marathon. But by that point my legs were already tanking, and then basically it was a miserable second half with my paces in the toilet by mile 17 or 18 and a real struggle with the second major elevation challenge back over Red Mountain.

I imagine I went out too fast and too confidently, and it may be that my limited tapering two and three weeks out didn't help, either. It may not be realistic for me to try to pound out a max effort marathon 9 weeks after a previous one. Or maybe I just had a crappy day! Whatever the case, I wish now I had just respected the course more and planned for a 3:05 - 3:08 finish in a race that is a lot more difficult terrainwise than my last one... Lessons learned!

Boston is next for me -- only 9 weeks away. I'll have to figure out what to do with my training, especially since I may have jumped back into training too hard and fast after Rocket City and not allowed myself to recover well enough. I had some really good traing runs, though, the past couple of weeks -- so who knows. It may have been all about today and poor pace planning on my part on the course -- going out too fast on a hilly course.

Marathons are unpredictable, so I know bad days are expected. I BARELY beat my time from last year at Mercedes -- I mean, literally by seconds. Last year I was ecstatic about this time -- this year, it SUCKS!