See BamaDave Run (and Lift)

[twinsavsvikingsfan]

Awesome run!

[BamaDave]

Thanks, guys! Yeah, I think I would have even been a lock for Top 34! [img]/images/graemlins/tongue.gif[/img]

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TUES. 02.28.06
AM WORKOUT
COSGROVE'S UNDUL. PERIOD. WEEK 7, WORKOUT 1

A. 5 sets of 3/ 180 sec rest

B.-D. 4 sets of 5/ 90 sec. rest

WARMUP: Burgener Exercises -- 60# - 4 sets

A. SNATCH: 5x60; 5x70; 3x85; 3x95; 3x100 -- I was out of it this AM - I should have done two more sets in the 3 reps per set range!

B1. SQUATS: 6x200; 5x230; 5x250; 5x250; 5x250; 5x250

B2. INVERTED ROWS/FEET ELEVATED: 5x +25; 5x +35; 5x +35; 5x +35

C1. SINGLE-LEG BACK EXTENSIONS: 5x +25 ea. leg, all four sets

C2. DIPS: +40 - 5 reps all 4 sets

D1. DB WOODCHOPPERS: 70# - 5 to ea. side, all 4 sets

D2. WEIGHTED SIT-UPS: +100# - 4 sets of 5 reps

This was supposed to be a double-up day with an AM run and PM workout, but I woke up at 3AM and never got back to sleep. So I figured my motivation for weights tonight would be nonexistent. Snatches felt better and more coordinated today, except for some sloppiness when I used 100#. I think doing the Burgener Warmups with more resistance helped me out. Doing them with just 40# makes it too easy to just sling the bar around. Worked on matching last week's squat depth - seemed to go pretty well.

[kuri]

Nice work Dave.

How are your snatches progressing?

The more I see of Alwyn's undulating program the better I like it.

[BamaDave]

Thanks, Chris. My snatches seem to be going better, although it's going to take a lot of practice for me to get to the point where I put some decent weight on the bar for them. I like the Undulating Periodization program, too. It would be interesting to see how someone would do on it uninterrupted.

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WED. 3.1.06
AM RUN

DISTANCE: 12.0 miles
TIME: 1:27:51
AVE. PACE: 7:19/mile

This is the first day of eight consecutive run days I have planned. Hopefully it will work out. I'm doing this so I can have two non-running days ahead of my 15K race on March 11th without cutting back much on training.

[twinsavsvikingsfan]

8 days! I'm dead after 3!lol What's your goal for the 15K?

Nice run again, as usual.

edit: Hey, my 500th post! Feel special it's in your log? LOL

[BamaDave]

Thanks! I definitely feel honored that your 500th post is here. Please consider my log for your 1000th as well! [img]/images/graemlins/tongue.gif[/img]

I'd be really happy to break 1:00 at this 15K. Last year I ran it in 1:03:01. It's a pretty sadistic course - so breaking 1:00 would be tough. You start on an uphill. Finish on an uphill. Plus almost the entire course is relentlessly hilly. Only one really long hill, but the rest seems like constant ups and downs. It's a hard one to pace. Probably very good training for the roller hills at Boston.

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THURS. 3.2.06
AM RUN

DISTANCE: 7.0 miles
TIME: 51:48
AVE. PACE: 7:24/mile

I expected to be a little slower on this one due to recovery from yesterday, but it went pretty well. I'm hoping to rebound enough by tomorrow AM to run some miles at a jacked up pace embedded in a longer run.

[BamaDave]

FRI. 3.3.06
AM RUN

TOTAL DISTANCE: 10.0 miles
TOTAL TIME: 1:08:49
AVE. PACE: 6:53/mile

WORKOUT: 1 mile warmup, 6 miles tempo, 2 miles recovery, 1 mile tempo

MILE LAP TIMES:

1 - 7:19
2 - 6:25
3 - 6:24
4 - 6:32
5 - 6:46
6 - 6:48
7 - 6:00
8 - 8:34
9 - 7:36
10 - 6:20

AVE. PACE FOR TEMPO MILES = 6:28/mile

This went pretty well. Miles 5 and 6 had a lot of uphills, which slowed down my pace. Mile 7 was 0.9 completely downhill then 0.1 back uphill. I slowed down for mile 8 considerably to recover - plus it was entirely uphill, the reverse of most of mile 7. Mile 9 = mostly uphill. Mile 10 = net downhill but with periodic uphills to keep it from being a gimme like mile 7. Great temps this morning (around 40), but wind was annoying at times in the first 3 miles.

It was challenging getting breakfast down, running 10 miles, and managing to drop off both of my girls at school by 7:45AM!

[twinsavsvikingsfan]

I know I tell you this alot, but, wow. That's amazing, running three days in a row, 29 miles, at 7 minute/mile pace. I totally aspire to run like that.

Good job getting the kids to school. I had breakfast and two cups of coffee (without running) before getting my daughter to school by 8:30 and was pushing it!

[BamaDave]

Thanks, Jim! It was a good week overall. I'm sure the next three will bring some frustrations!

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SAT. 3.4.06
AM RUN

DISTANCE: 7.2 miles
TIME: 52:05
AVE. PACE: 7:14/mile

51.3 miles total for my Sun-Sat week. According to my Forerunner software, my ave. pace for the week was 7:13, making it one of my faster overall weeks since I've been using the Forerunner and certainly my fastest 50+ mile week. I'm happy with my recovery. I suspect I'll have some frustrating runs as I go through the next three weeks with increased training. I have a difficult 20-ish run planned for tomorrow morning,

SAT. 3.4.06
PM WORKOUT
COSGROVE'S UNDUL. PERIODIZATION WEEK 7/WORKOUT 2

A. 4 sets of 4/ 150 sec rest

B.-D. 3 sets of 10/ 60 sec rest between supersets


A. PUSH PRESS: 6x110 (warmup); 4x140; 4x140; 3x140; 3x140

B1. RDL's/SUMO STANCE: 10x215; 10x215; 9x215

B2. DB SHOULDER PRESS: 10x45ea.; 9x45ea.; 7x45ea.

C1. LUNGES (with Dumbells): 2x45: 9 ea. leg; 6 ea. leg; 6 ea. leg

C2. PULLUPS: BW - 7+3; 5+3+2; 4+3+3

D. CORE CIRCUIT:

1. GAGNE'S CYCLONES: 20# - 10 ea.side/ 10 ea. side/ 10 ea. side

2. SIT-UPS: +75# - 10/10/10

3. DRAGON FLAGS - +20# ankle wts: 10/10/10

4. RUSSIAN TWISTS - +25# DB - 10/10/10

I had grip failure problems again in the "C" superset. I probably should do Barbell lunges, because holding DBs through the lunges is weakening my grip for pullups... and the short rest period between supersets makes it worse. I guess it's good for my grip, but probably not for anything else.

[BamaDave]

SUN. 3.5.06
LONG RUN

DISTANCE: 21.0 miles
TIME: 2:48:43
AVE. PACE: 8:02/mile

ELEVATION PROFILE:



This was a tough run, but I made it through without stopping. This was the first time I have included the obnoxious steep Bastard hill as part of a 20+ mile run and finished the run without walking.

[Marykaa]

When the going gets tough, the tough keep running! Good work! *sincere admiration*

Which of the hills on the elevation profile is the "obnoxious steep Bastard hill" ? the one at about 8 miles?

[twinsavsvikingsfan]

Yup. That's a long ways. Great job with the bastard.

[BamaDave]

MON 3.6.06
AM RUN

DISTANCE: 5.05 miles
TIME: 37:51
AVE. PACE: 7:30/mile

I'm testing the "recovery run" concept to see if this helps me out the next two days! LOL. I was pretty stiff for the first couple of miles, but loosened up well for the last three. I'm actually very happy with this recovery run and how I feel overall following yesterday's 21-miler. I believe that was only my third 20+ mile run that I have completed in my training area without walking and certainly the hardest 20+ course. I also ran a lot more in the days preceding the run than on previous successful 20+ training runs. I'm feeling pretty good about how things are going right now - hopefully it will continue through Boston!

I have been paying better attention to post-run nutrition for the past couple of weeks, and that may be helping me out... making sure I get a good dose of carbs and some protein after running. I've been using Accelerade, also... maybe there is something to the voodoo of post-exercise nutrient intake! [img]/images/graemlins/tongue.gif[/img]

[Adam H.]

Now I know where the beast resides...

Wow.

I can't believe you can handle that running volume with the weight workouts.

Two thumbs up. Keep up the great work, man.

Adam

[BamaDave]

Thanks, all! [img]/images/graemlins/laugh.gif[/img]

Mary, yes it's the peak in the middle starting around 8 miles that's the evil hill. It's the worst in my area for combining distance and grade. Going down is almost as bad as going up! It should be a great training slope for when I run the Pike's Peak Marathon sometime in the future!!

[BamaDave]

TUES. 3.7.06
AM RUN

DISTANCE: 9.15 miles
TIME: 1:05:45
AVE. PACE: 7:11/mile

This one caps off a 7-day stretch with 70.4 miles total, which is a personal record. I still have a run tomorrow to finish my plan of 8 consecutive days of running. I had one of my sleepless nights (maybe 3 hours, none of it sound) and felt like a zombie when I started, but the cold wind woke me up. Temps are really flip-flopping around here -- My run Sat. morning started at 31 degrees. Sunday I was in a sleeveless shirt and wound up with a farmer's tan after the run (it was in the 60's, nearing 70 when I finished). Yesterday about 50, then this morning, 38 with strong winds. It's supposed to be very warm and humid starting later this week for an extended stretch of days. Time to get ready for squishy shoes and dehydration!

I need to get a workout in, and was planning to double up tonight. I have a feeling I'll be in a trance by this evening, though. I'm thinking about stopping the Undulating Periodization program I've been following and just planning my own workouts for the next few weeks. I would like to have some flexibility due to increased running and will probably put leg stuff into one workout per week.

[Buk]

Dang, Dave, that is a lot of running, and at a good intensity too! You should be well prepared for Boston. I probably wouldn't drop leg training to once a week, but maybe would cut the volume WAY back(50-60 percent) on one of the days. It is good to keep them working and hitting the non-running muscles/movements. 60s and 70s are supposed to show up here soon, I can't wait!

[BamaDave]

That sounds like a good idea, Craig. The second day might be a good one to work on Overhead Squats, Snatches, etc. where I am limited by other factors besides leg strength. I need to get some weight training in over the next couple of days, but I probably will have to mostly limit it to upper body so I can recover a little bit before my race on Saturday.

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WED. 3.8.06
AM RUN

DISTANCE: 11.0 miles
TIME: 1:21:34
AVE. PACE: 7:25/mile

This finished my 8 consecutive day run-a-thon. I believe that's the first time I have run 8 days without a break. 81.4 miles total. [img]/images/graemlins/laugh.gif[/img] Today's run was essentially the same as last Wednesday's 12-miler, minus a 0.5 mile stretch on the front and back ends. My ave. pace today was 6 seconds/mile slower than last Wed.'s run, which I did after two days off from running. So I'm pretty happy with today's outcome, although I could feel some fatigue building. I'm taking the next two days off from running to rest before my 15K race on Saturday. It's hard to believe I only have two more weeks of max training for Boston, and then it's time to taper... which I intend to be more rigorous about this time versus my pre-Mercedes taper!