See BamaDave Run (and Lift)

[Buk]

I agree with the recomendation of some chalk. It is a great counter to the sweat. 11 reps at 225 is good after a max of 300 though. Espically if grip was your problem on the long set, the endurance is definitely there. Now just keep hammering the heavy sets and I would bet you can add about 10 pounds a week for at least the next month.

[BamaDave]

Thanks, everyone... I could probably just powderize some of my kids' sidewalk chalk. Or maybe they sell some powdered chalk at the Sporting Goods stores. It definitely seemed to be slipperiness on the grip through the DL sets, although by the RDL's, I think it was a combo of that plus failing grip strength.

[BamaDave]

SUN 4.30.06
AM "SORTA LONG" RUN

DISTANCE: 12.75 miles
TIME: 1:34:37
AVE. PACE: 7:25/mile

First double digit run since the Boston Massacre. Jim and kmwest sent me some of their obnoxious Midwestern winds. It was brutal at times! I think over 40 mph gusts occasionally. It felt weird to have my Sunday run end at 12.75, but I didn't think I should extend it. I lost some time having a showdown with a Pit Bull and his buddy -- twice, since I passed them going out and coming back.

[kmwest]

Originally Posted by BamaDave

SUN 4.30.06
AM "SORTA LONG" RUN

DISTANCE: 12.75 miles
TIME: 1:34:37
AVE. PACE: 7:25/mile

Jim and kmwest sent me some of their obnoxious Midwestern winds. It was brutal at times! I think over 40 mph gusts occasionally.

Don't worry, they stuck around here too... helped encourage me to bag my run yesterday!

[BamaDave]

TUES. 5.2.06
PM WORKOUT

NROL - STRENGTH PHASE I, WORKOUT D (#1)

SUPERSETS WITH FULL REST:

A1. CHIN-UP: 6x +20; 1x +60; 6x +25; 1x +75; 12x BW

A2. BB SHOULDER PRESS: 6x115; 1x125; 6x117.5; 1x130; 10x105

B1. DB BENCH PRESS: 7x65 (eh); 7x65 (eh)

B2. SINGLE-ARM DB ROWS (elbow out): 8x50; 8x50 (each arm)


C. LOWER BODY RUSSIAN TWISTS: 10; 12 (each side)

I think I hit the appropriate weight ranges for most of these exercises -- I probably could have handled a little more on the 6-rep chin-up sets. These upper body routines are fairly tough but not as brutal as the lower body workouts.

[Buk]

Nice work with the chin-ups Dave! 12 on a backoff set after a single with +75 is great. I know what you are saying about lower body workouts being tougher than the upper body ones. Seems espically so when unilateral exercises are used.

[kuri]

Good work Dave. As Buk said impressive chins! I'm checking your log with particular interest as I'll be doing a strength phase in 2 weeks & you're providing some great inspiration and study material.

[BamaDave]

Thanks, guys! Yeah, those unilateral lower body exercises after heavy squats are totally sadistic. LOL! Bulgarian split squats are sadistic anyway, though...

-----------

THURS. 5.4.06
AM RUN
0.5 mile repeats on road

WORKOUT:

1 mile warm-up: 7:03

8x0.5 mile repeats (road) - rest intervals = walking until HR = 120bpm

1. 2:45 (rest = 1:19)

2. 2:47 (rest = 1:38)

3. 2:43 (rest = 1:46)

4. 3:07 (rest = 1:53)

5. 3:03 (rest = 2:00)

6. 3:07 (rest = 2:17)

7. 3:42 (rest = 2:49)

8. 3:22

Walk break for brief recovery, then run to finish -- 0.77 miles - 5:32 (7:13 ave pace including the walking)

It's been a long time since I ran 0.5 mile repeats. I wasn't too happy with my stamina after the first three. For #6, I probably would have been below 3:00 again, except I had to fend off a dog attack and get out of the way of a school bus! LOL. #7 was entirely uphill, and so was 80% of #8, so I thought the times were reasonable. The 0.5 mile repeats were measured with my Forerunner, so they could be off slightly in some cases either plus or minus, although it seemed to be cooperating fairly well today.

I don't feel like my legs ever really feel fresh - that has been the case since a few weeks before Boston. I had three days with no running before this morning, and they still felt tight when I started.

My only shot at a 10K for Spring is two weeks from Saturday. That's not much time to train, obviously, but the course is unusually easy for this region - so that's a plus. I plan to try for a PR (current = 39:04), although I'll have to shoot for one by a slim margin. My best chance is to get the pacing right - try to keep it steady around 6:15/mile. No 5:45 miles or anything like that, which I am prone to do in the early stages of races.

[Mahler]

Dave,
Some nice work on Workout D. I have to watch your log carefully, since we are doing the same program and your numbers are so motivating.

[kmwest]

I think you can get a sub-38:00 10k.

[BamaDave]

Thanks, Mahler - I'm watching yours as well. I'd be very happy to get my DL's anywhere near yours!

kmwest - I think with a little more time to train, I might have a shot at 38:00. I did a training tempo run just before Boston that was very close to my 10K PR pace, which would suggest that a significant PR would be achievable. But then everything went sour after that... so I'm just not feeling the big PR thang right now. I have a couple of more weeks to see how things go.

[kmwest]

I think it's within your grasp now, and I base this on that, I believe, we are approximately equal in abilities at shorter races. In my mini four weeks ago, I ran the first six miles in 38:00 even, then proceeded to run two more miles at that pace. As such, I'm sure I could've gone faster on the first 6.2mi to drop below 38:00.

To quote some ad campaign - you're faster than you think .

[BamaDave]

kmwest - I don't see myself matching your race times anytime soon! Maybe if you get distracted with work and have to quit running. :p You're quite a bit faster than me on everything at least through a 1/2-marathon...

------------------------
FRI. 5.5.06
AM WORKOUT

NEW RULES OF LIFTING STRENGTH PHASE I

WORKOUT A (#2)

180 sec. rest:

A. SQUAT: WARMUP: 5x220; WORK SETS: 6x250; 1x285; 6x255; 1x300; 12x230; 18x190

Supersets with no rest between exercises (90 sec between supersets):

B1. BULGARIAN SPLIT SQUATS (ea. leg): 15x20(EH); 15x20(EH); 13x20(EH)

B2. STEP-UPS (ea. leg): 15x25(EH); 15x25(EH); 15x25(EH)

C1. BACK EXTENSIONS: 10x +30; 10x +30

C2. SWISS BALL CRUNCHES: 20x +50; 20x +50

-- The warmup squat set helped me get acclimated, but next time I'll probably add two warmup sets. I still didn't feel as flexible as I needed to be for the first 6-rep set. The depth on the 300# squat was not as low as I would have liked - definitely below parallel, but not as far down into the seat as it should be. I'll have to continue to work on that. My legs were jello on that third set of Bulgarian Split Squats. Supposedly I'm going to run this evening!

[BamaDave]

FRI. 5.5.06
PM RUN

DISTANCE: 5.05 miles
TIME: 37:06
AVE. PACE: 7:21/mile

My legs felt pretty rubbery and weird on this run. I chose a hard course, since I expected not to be to motivated to push the pace. I hope this run will keep me loosened up for some speed work in the morning.

[BamaDave]

SAT. 5.6.05
AM RUN

TOTAL DISTANCE: 6.55 miles

WORKOUT:

1.0 mile Warm-Up: 7:30

Faster-Paced Segments with Rest Intervals (walking) to HR = 120 bpm:

1. 1.0 mile: 6:02 (rest = 1:08)

2. 1.25 miles: 7:48 (6:14 pace) (rest = 1:16)

3. 1.25 miles: 7:51 (6:17 pace) (rest =1:41)

4. 1.0 miles: 7:28

Cooldown - 0.79 miles - 5:41 (7:12 ave pace - included about 30 sec of walk recovery after last tempo segment)

This was a good workout, although I would have preferred better times on the tempo segments of the run. My legs were still very fatigued and sore from yesterday, although I think running yesterday evening helped keep them a little looser. The final 1.0 mile tempo segment was almost entirely uphill (more than 200 feet in elevation increase), so I slowed down a lot for that one. I wish I had a few more weeks to do runs like this before my 10K.

[twinsavsvikingsfan]

Dude! Friday's evening run after those squats in the morning is unreal.

[BamaDave]

SAT. 5.6.06
PM WORKOUT

NROL - STRENGTH PHASE I, WORKOUT B(#2)

SUPERSETS WITH FULL REST:

A1. BB BENCH PRESS: (warmup = 8x140); 6x170; 1x182.5, 6x172.5; 1x187.5; 9x145

A2. BENT-OVER BB ROWS: 6x165; 1x185; 6x170; 1x195; 12x145


B1. CLOSE-GRIP PULLUPS: 8xBW; 8xBW

B2. DB SHOULDER PRESS: 6x50(eh); 5x50(eh)


C. LOWER BODY RUSSIAN TWISTS: 12 ea. side; 13 ea. side

-- Bench Press was certainly better than last time. I probably could have handled a little more weight on the single rep sets this week, but I was trying to stay conservative and avoid failing on those. Last week I did single-arm DB rows for the second exercise of the first superset, but I finally bought a second bar and was able to do the prescribed BB Rows. I felt like I could have handled a little more weight across the board on those - my BB Row seems better than my Bench Press on a poundage comparison.

I'm continuing to use Close-Grip Pullups as a substitute for the prescribed Close-Grip Lat Pulldowns. I don't have a cable set-up, plus Alwyn says to choose pullups over pulldowns if it's possible to handle the prescribed work. My shoulders don't seem to be able to sustain much action at the end of this workout! LOL.

[BamaDave]

Thanks, Jim! I actually find that it's easier to run the same day of a squat workout versus the next day, although I really do think running Friday evening lessened the severity of my soreness and stiffness on Saturday morning.