See BamaDave Run (and Lift) - Page 24 - JP Fitness Forums

Buk · 03-22-2006, 07:29 AM

Nice work Dave. That Sunday flat run is at sub 3:05 marathon pace, and to cap off a 73 mile week. Then a fast 11 miles only 2 days later. That just hints at what you are capable of. Glad that the weather was nice down there so you could get some nice runs in on the flat terrain.

It sucks that your buddy is in a different corral, but I think the setup of Boston will be advantageous anyway. In Rocket City and Mercedes the front of the fields were very sparce, Boston will have a lot more people coming in around 3 hours than you are used to. It will clutter the start a bit more than you are accustomed, but you will have a crowd throughout the race, which I think will be benificial.

BamaDave · 03-22-2006, 10:05 AM

Thanks, Craig. Yeah, I was thinking that if I don't get a sub-3 at Boston, I should taper sometime and head down to Louisiana and get one on the Tammany Trace. LOL! Somehow, it wouldn't be the same, though...

I hadn't thought about the more crowded field giving me some push, but that probably is true. Our races around here have such small fields, I usually wind up running alone or maybe near one or two other people.

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WED. 3.22.06
AM RUN

DISTANCE: 11.05 miles
TIME: 1:24:11
AVE. PACE: 7:37/mile

I was planning to run a little over 14 this morning, but I was running late and decided to postpone that one until tomorrow morning. Plus I'm hoping to get a workout in tonight. It was back to Winter running this AM -- 34 degrees and a strong NW wind. Tanktop one day, sweatshirt and gloves the next! I could really feel the leg fatigue this morning, so I had to dial back the intensity.

BamaDave · 03-22-2006, 01:08 PM

Dean Karnazes (Ultramarathon Man) is running the Boston Marathon! He's seeded behind me. ROFL!!! I guess your marathon times are not as strong when they are part of a 150 mile total run. LOL. I wonder if he is running Boston as part of his 50 marathons in 50 states in 50 days attempt??? I'm about 1/2 way through his book. I just finished his description of his first run in the Western States 100 miler. It's impossible to believe what the runners go through in a race like that. It's not just 100 miles - it's 100 hellish miles up and down mountains, from snow to hot desert valleys. Really amazing stuff. CRAZY!

twinsavsvikingsfan · 03-22-2006, 04:41 PM

Boston is going to be quite an experience for you Dave. I think your hill training will really help you on the Boston course. Imagine if you trained in NOLA all the time! I had to lol when I saw the elevation graph for your run down there. What a difference from your regular routes. Bring your copy of Dean's book and get his autograph out there! BTW, do you think he's flying into town, or will he just run there?

Mahler · 03-22-2006, 05:00 PM

Dave,
Simply amazing stuff. I know so little about the sport but your log is giving me a real education.

3 - 1 - 2 - 4 who will we be rootin' for?

kmwest · 03-22-2006, 10:20 PM

Dave, my group was talking about Boston tonight and they said that the powers-that-be don't have security around the corrals, so you can more or less enter whichever one you want to be in. So you can probably run with the person from NC.

Dammit, you more or less stole my witty comment about Karnazes! Here it is, except now it won't seem so original:
"Dean may be seeded behind you, but he's also running from San Francisco to Hopkinton. :p"

Granted, it is your log, but still... I'm pouting.

BamaDave · 03-23-2006, 06:38 AM

:p

Well, I will be curious to find out how Karnazes gets there and/or what he will do... extend the run longer, etc.?? Surely he's not just showing up in Boston to run the marathon. I wonder how fast he can run a marathon when that's his total run and with adequate rest beforehand like most marathoners typically do. I imagine 2:30 to 2:40 would be easy for him.

The guy I was going to run with is talking about moving back to Corral 3 if there is a group that organizes for a sub-3 attempt. He's supposed to be a really good pacer and has run Boston many times -- including a 2:52 PR.

Mahler, thanks for the cheer idea! I'll pass that along to my wife for Boston. LOL!

------------

WED. 3.22.06
PM WORKOUT

A. BENCH PRESS: 7x140; 6x175; 5x175; 4x175

B. BB ROWS: 5x170;5x170; 6x170

C. DIPS: +35#: 7(F-8); 4; 5

D. PULLUPS: +25#: 5; 5; 5

E. BB MILITARY PRESS: 115#: 6; 4; 3

F. CORE:

1. HANGING LEG RAISES w/ TWISTS (left-center-right): +20# ankle wts: 21 (7 ea. position)

2. WEIGHTED SIT-UPS: +50# -- 25

3. BICYCLES: +20# ankle wts -- 15 ea. side; 15 ea. side

I was pretty tired last night and stuck to some basic upper body exercises. I'm hoping to get some lower body stuff in on Friday night, but my legs are stiff and flexibility is pretty bad this week. I should be able to get some decent leg exercises in for the next two weeks (first two of my Boston taper), before I have to cut those down/out for the week before and after the race.

BamaDave · 03-23-2006, 10:54 AM

THURS. 3.23.06
AM RUN

DISTANCE: 14.5 miles
TIME: 1:49:58
AVE. PACE: 7:35/mile

I'm planning an 11-miler tomorrow morning, then approx. 6.5 miles on Saturday AM. Hopefully that will allow enough recovery for a reasonable 20 mile run on Sunday... the last of the really long runs before Boston.

BamaDave · 03-24-2006, 10:43 AM

FRI. 3.24.06
AM RUN

DISTANCE: 11.0 miles
TIME: 1:19:31
AVE. PACE: 7:14/mile

I felt better than expected this morning, but I really had to push myself on this run through the late climbing from ~ mile 8 to ~ mile 10.3. Earlier climbing from ~ mile 3.5 to ~ mile 5.5 wasn't too bad. I'm resisting temptation to run 11.5 tomorrow and make my Sun-Sat weekly total 80 miles. I think that would be detrimental for my Sunday long run, which I need to give priority.

BamaDave · 03-25-2006, 12:20 PM

SAT. 3.25.06
AM RUN

DISTANCE: 6.6 miles
TIME: 48:45
AVE. PACE: 7:23/mile

I have a feeling that 20-miler I am planning tomorrow is going to be a slooooow one -- unless my legs recover well today....

Bill2380 · 03-25-2006, 01:43 PM

20 miles...you're an animal. Is this your last week of hard training?

BamaDave · 03-25-2006, 08:07 PM

Hey Bill,

Yep - this is the end of the hardest weeks. I would have to cycle back temporarily next week anyway even if it wasn't, because I am pretty worn out. I got a full 8 hours of sleep last night but have been napping off and on all day. LOL.

twinsavsvikingsfan · 03-26-2006, 06:35 AM

80 miles. Wow. Hope your LSR

goes well this morning.

BamaDave · 03-26-2006, 08:18 AM

Thanks, Jim. I didn't make the 80-mile total -- it was 75 for Sun to Sat. If I finish the 20 miles today, the 95 mile total will be a new 8-day record for me. I can see how runners benefit from high mileage training, but I would not want to do this for weeks and weeks. My longer distance runs seem to be more even than in the past -- so I'm hoping that translates over to the marathon. I slept at least 10 hours last night -- I NEVER do that! LOL. It's catching up with me!

kmwest · 03-26-2006, 01:17 PM

Quote:

Originally Posted by BamaDave

Thanks, Jim. I didn't make the 80-mile total -- it was 75 for Sun to Sat. If I finish the 20 miles today, the 95 mile total will be a new 8-day record for me. I can see how runners benefit from high mileage training, but I would not want to do this for weeks and weeks. My longer distance runs seem to be more even than in the past -- so I'm hoping that translates over to the marathon. I slept at least 10 hours last night -- I NEVER do that! LOL. It's catching up with me!

You can't be a real runner until you're cranking out 100-mile weeks! :p

80 mpw... dang. I know you've worked up to it, but that just seems incomprehensible to me. The most I've done was around 40 and I was falling asleep all the time.

BamaDave · 03-26-2006, 03:03 PM

I know, I really need to work it up to 100 mpw. That's only a little over 14 per day.

-----------

SUN. 3.26.06
LONG RUN

DISTANCE: 20.2 miles
TIME: 2:37:56
AVE. PACE: 7:49/mile

This actually went better than I expected and actually was the best pace I have run on a completed 20+ miler in my training area and was the first sub-8:00 pace 20+ miler I have been able to do with this level of terrain difficulty. I still have only managed to complete 4 20+ mile runs in my area ever without some walking (2 of those in the past three weeks). Pretty evenly paced as well, with ~ 1:18:38 on the first 10.1, and 1:19:18 on the second half. I wanted to see whether I could kick up the pace in the final 1.2 or 1.3 miles after I crested the last difficult uphill and was able to stay under 7:00 pace for the home stretch. So that made me feel pretty good that I could run that pace with some pretty serious leg fatigue, and I felt like I could have kept it up longer if needed. I hope that bodes well for Boston! The weather today could not have been any better - bright sunshine and temps in the 40's to low 50's. Very clear air -- the views were great from the ridgetops. It's very unusual for us to have these temps in late March. I know what's just around the corner! I hope the temps are like this in Boston. Only three weeks away!!

twinsavsvikingsfan · 03-26-2006, 03:55 PM

Fan-freakin-tastic! Taper time!

Buk · 03-27-2006, 09:34 AM

It has got to be nice to begin a taper after a few really long weeks, and a great run yesterday. A 10 second pace PR for a hilly 20 miler must have you feeling pretty good right now. Right on track. I hope the weather holds nice for the next 3 weeks, then is optimal for Boston.