See BamaDave Run (and Lift)

[BamaDave]

FRI. 2.17.06
AM RUN

DISTANCE - 5.05 miles
TIME - 37:02
AVE. PACE: 7:20

Felt really good on this first post-marathon run. The tendons above my ankles are bothering me again post-run. I really think it's steep downhills that are causing this (they started hurting again after my first steep downer), in conjunction with needing new shoes (ordered). I think I can massage a lot of this out, though. My shoes have a little over 500 miles on them, which seems to be my magic number for chronic problems.

I should have a fairly slow ramp-up with the running, which is probably good. My wife will be out of town for a few days, which means I won't be able to run after tomorrow morning until Wednesday morning. I imagine I'll get re-acquainted with a couple of CrossFit routines in that time span!

[Buk]

Glad to see that you are back at it Dave. I hope that your ankles heal up quick. I might buy some running shoes too, I always just run in my daily shoes. The outside of my left foot has been hurting pretty bad the last few days. Enjoy the Crossfit, but be carefull of too much box jumping and push presses, espically where your ankles seem to be bothering you.

[BamaDave]

Thanks, Buk. The ankles are okay - just a nuisance! You're right, I probably should avoid things like box jumping!! I didn't realize you didn't have running shoes. FWIW, my doctor thinks over-cushioned, overly supportive running shoes are overrated and detrimental. He runs in very lightweight racing flats - although I don't think he does a lot of miles.

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SAT. 2.18.06
AM RUN

DISTANCE - 7.2 miles
TIME - 54:08
AVE. PACE - 7:31

A cold, rainy, windy run with temps. very close to freezing. I looked for icicles and icing in trees when I made it up to the top of the mountain, but didn't see any. This run seemed to go solidly - typically, I gun it more in the final two miles which would have lowered my average pace. I decided against pushing the pace too much yet, although I feel completely recovered from the marathon (aside from the ankles).

[kmwest]

So now "very close to freezing" is cold? Here it's 5F out, wind chill at -9. But then again, I'm not going to run today. Tomorrow morning though, it should be balmy... around 20 :P

[BamaDave]

As I've said before, keep that crap up there, kmwest!!! I would prefer never to experience a temp below 30 degrees. And the only reason I would want it to be 30 degrees would be for a once-a-Winter snowfall, which almost never happens here anyway!

[Bill2380]

That crap is hitting us today. It was 60 on Thursday and will be 10 tomorrow night. Spring can't come soon enough.

[BamaDave]

I'm ready for Spring -- warmer temps and longer days -- but I can't say I am looking forward to the hot weather that follows. I need to move someplace like San Diego that has boring weather with constantly mild temps. LOL!

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SAT. 2.18.06
PM WORKOUT

- I couldn't get the Burgener Drill videos on the CrossFit site to open with my antique dialup connection, so I searched for other info. on them and came up with an article by John Davies at T Nation that had the Muscle-Snatch Complexes as well as a couple of other exercises that I thought sounded good -- so I did some work with these using light weights...

http://www.t-nation.com/findArticle.do?article=256b2b2

I. Muscle-Snatch Complexes - 50# -- 4 sets

II. Muscle Snatch Press Complex - 50# - 8/8/8/8

III. Drop Snatch - 6x50; 6x60; 6x60; 5x70

--these all seemed like good complex exercises. I especially liked the Muscle Snatch Press Complex.

IV. Pullups: BW: 8; +30: 4/5; +40: 3; +50: 2; +65: 1 (almost -- nose to bar)

V. 2-ARM BENT OVER DB ROWS (neutral grip): 50# each hand - 8/9/8/9 -- this was the first time I have ever done DB rows with two arms at the same time. Much harder than the typical single arm rows. I really felt these in my lats, also. I think I'll keep doing this version, even though the weight I used was drastically less than I would have used for single arm rows.

[BamaDave]

SUN 2.19.06
AM RUN

DISTANCE: 9.2 miles
TIME: 66:28
AVE. PACE: 7:13

My girls were at church this morning with a family friend, so that allowed the Village Heretic to get his Sunday morning run in -- although my time was too limited to do a 10+ miler. This run felt really good - I'm happy with my post-Mercedes recovery so far. No real push on the effort, except for a ramp-up in the final 1.5-2 miles. A cold start at 23 degrees - but it felt invigorating once I warmed up. I'll definitely take 23 over a Summer evening run at 90 where I come home drenched in sweat with dead gnats plastered all over my face and chest!! Not to mention the squishy shoes...

[Buk]

That is a pretty good quick run Dave. Did you get new shoes yet? I might give my very lightweight racing flats a try for a little while and see if I like those.

Saturday's workout looks like a good bit of snatch work. The muscle snatch really enforces the second pull, the snatch press complex works balance and shoulder strength and flexability, and the drop snatches teach comfort under the weight.

[BamaDave]

My new shoes arrived today, but they sent the wrong ones!! Actually, the ones they sent are a lot more expensive, but they are a stability shoe, which I don't seem to need. I never can find the shoes I want locally. Did you just buy the racing flats?? I have never tried those. I think some are only 3 ounces??

MON. 2.20.06
PM CROSSFIT WORKOUT #060129

For time: (split times)
50 Box jump, 24 inch box - sub jump onto bench (3:18)
50 Jumping pull-ups (6:33)
50 Kettlebell swings, 1 pood - sub 50# DB (9:55)
Walking Lunge, 50 steps (12:19)
50 Knees to elbows (16:14)
50 Push press, 45 pounds (18:17)
50 Back extensions (21:37)
50 Wall ball shots, 20 pound ball - sub 50 45# Thrusters (25:02)
50 Burpees (30:42)
50 Double unders - sub 150 jumprope singles (33:04)

TOTAL TIME: 33:04

I didn't really pay attention to how much jumping there was going to be in this workout when I picked it from the recent WOD's. My ankles were okay, although I was pretty cautious with the box jumps and had a very hard time keeping any momentum. Burpees took forever - I wish I could do those more "fluidly."

[gobbla]

I drop in for inspiration now and then, and you never fail to provide it. time for me to eat a burrito.

[Buk]

Nice work Dave, 10 minutes faster than me! I really struggled with that one for some reason. The grip really got to me because of the way I did swings I think, I used a plate rather than a dumbbell. I did get through 50 double unders though, costing me an extra 2 or 3 minutes. The knees to elbows took me 9 minutes, and so did the burpees - two areas that I need lots of improvements. Those 2 exercises gave you more than 10 minutes on my time. Your push press time was good as well. No fair on the sub for wallball, you need to be doing dumbbell thrusters with 20 pound dumbbells. But you did go up on the swings, 1 pood is 36 pounds.

So now I guess it is time for some more running? As for my runninng flats, I have a pair of Adidas ZX racers in a different color that I bought for about $20 in the fall. I like them quite a bit, but haven't run in them too much. My original plan was to weightlift in them.

[BamaDave]

Thanks, Gobbla! Aren't you from Indiana?? Any chance you can make a trip home to coincide with our JPF run in the Fall, which will likely be in that region??

Craig, I actually screwed up on the Kettleball Swing sub. I was swinging the DB in a twisting motion from side-to-side, instead of up and down over my head! I did 50 to each side. I need to remember to recheck some of these exercises I don't do frequently. It just takes freakin' forever at home for me to load the CrossFit videos. They used to be small, but now most are enormous files. I need to get smart and download them all at work and burn them onto a CD. Are DBs the recommended sub for Wall-Ball?? I just read through the comments and saw someone sub BB thrusters and went with that. I need to buy or make a ball for wall-ball - I could pretty easily do that exercise in my basement.

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TUES. 2.21.06
PM WORKOUT

Resuming Cosgrove's Undul. Periodization Program
Week 6 - Workout 1 (19 days since I did one of these routines!)

WARMUP - Burgener Exercises from CF site. 40# - 4 total

A. SNATCH: 60# warmup: 2/4/4

100#: 1 (dropped the bar!); 90#: 4; 70#: 4/4/4

- this was all pretty comical. I didn't do too well on dipping low on the warm-up snatches. Then on the 100# one, I actually didn't lock out overhead and dropped the bar behind me and really torqued my shoulders. Dropped to 90# - a little better, but still not enough dip. Dropped back to 70# and was maybe actually doing something resembling a snatch. Obviously, I need a lot of work on these with light weights to get these even close to right. Great exercise, though, especially if you can get low on the catch. Very challenging!

For B-D: 3 sets of 10 with 60 sec. rest between supersets...

B1. SQUATS: Warmup: 200#: 8 Work: 230#: 10 / 4+4 / 6+4

- During my last squat workout, I did 15x225, but I wasn't happy with the depth. So I backed off and worked on getting down really low. This was lower than what I was considering "really low" previously. Maybe my flexibility is up a little bit. First set went okay, but I didn't have much stamina pushing out of that low position in subsequent sets.

B2. INVERTED ROWS/FEET ELEVATED: BW+10: 10/ 10/ 8+2

C1. SINGLE-LEG BAK EXTENSIONS: BW: 10/ 10/ 10

C2. DIPS: BW+25: 10/ 8+2/ 5+3+2 -- felt kind of weak on these - I think residual fatigue from Monday's Burpees!

D1. DB WOODCHOPPERS: 50#: To each side - 10/ 10/ 10

D2. WEIGHTED SIT-UPS: +80# - 10/ 10/ 10

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WED. 2.22.06
AM RUN

DISTANCE: 8.4 miles
TIME: 61:22
AVE. PACE: 7:18/mile

I had one of my periodic terrible nights attempting to sleep. I was planning to run 11-12 today, but tried to sleep a little later and no time. The run actually went pretty well, though...

I'm tentatively planning to enter a 10-mile race on Saturday. We have limited opportunities for races of that length in this area (almost everything is a 5K), so I'm going to try to take advantage. I'm not going to taper, aside from a rest day on Friday. Probably won't be a stellar run, but it's hard to beat an actual race for the benefits. Two weeks later, I have a 15K. Both of these should be great training for Boston, and both are hilly courses. Actually, the 15K is downright evil.

[gobbla]

From Ohio truth be told, and no plans to visit short of something really bad happening. It just cost too much and the wife doesn't grasp the concept of one person going [img]/images/graemlins/smile.gif[/img]. Mabey if you guys like running together and make it a little "thing" here in three years or so we'll give'er a shot!

Didn't want to bogart gymrats thread but honest to god, I check yours\gymrats\lostdog\ogedki(s p?) every day. You guys are freaking awesome. Especially now that it's been going on two years now, it's amazing what consistant dedication can do. It always gives a little push to go ahead and do that workout or put a little more into it than I might have before.

Buk's WOULD be an inspiration but I don't know what a good portion of the lifts are. [img]/images/graemlins/laugh.gif[/img]

[twinsavsvikingsfan]

Good to be back on the road again after taking a couple days after the race? How are you feeling? Don't kill yourself before Boston, but have fun at those races.

I went to high school just north of Boston and used to skip school and head to Fenway to catch the Red Sox play. You'll love the town.

Oh, BTW, do you think running is what affects your sleeping? Since I've started running alot more, my sleep has gotten so screwed up.

[BamaDave]

Twins, my running feels very good right now. I seemed to recover quickly from Mercedes, even though I was very sore afterward.

I don't suspect running as a cause for sleep problems. More likely weight training late in the evening, if exercise is causing it. But I haven't really noticed that my poor sleep nights occur more frequently after a workout. I just have nights when I can't shut my mind off! LOL. Anticipation of a race can definitely cause me to lose sleep - in fact, it's almost a guaranteed poor night's sleep. Maybe not for this one this weekend, though, since it's not one I have been training for or set as a goal race.

I'm sure we'll like Boston a lot. I'm expecting it to become one of my favorite cities, since my impression is that it's different/unique.

[BamaDave]

THURS. 2.23.06
AM RUN

DISTANCE: 6.3 miles
TIME: 46:32
AVE. PACE: 7:23

My legs were very sore this morning!