See BamaDave Run (and Lift)

[Iamjennmedic]

Ditto Good Luck tomorrow and have fun on the family run

[BamaDave]

Why thanks, y'all!

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SAT. 6.17.06
FULTONDALE STAMPEDE 5K
FULTONDALE, AL

TIME: 19:53
AVE. PACE: 6:25/mile

Not a bad morning for a race considering it's June - the heat wasn't overly obnoxious. This course was a little hillier than I expected (rolling hills), with the worst in the final 0.5-0.6 miles of the race (that's always fun). My ankle seemed to hold out okay, felt a little awkward at times - but not overly painful. My wife didn't want me to run the 5K because of the ongoing swelling. Truthfully, I noticed a whole lot more pain from my glutes and hamstrings that got hammered on Wednesday with the NROL deadlift routine. My mile lap times were 6:04, 6:33, 6:34, and 0:39 for the last 0.1 miles. This was 0:49 slower than my 5K PR of 19:04. I have A LOT of work to do to get ready for Fall racing! Hopefully I'll be so pissed off, it will give me plenty of extra drive. I did win an age group award (3rd place, Men's 35-39), which shocked me with that time, although I think I got bumped up a place or two since at least one of the overall winners was in my age group (including the winner with 14:57!).

We also did the family fun run/ children's run. I ran with my younger daughter, Leah (age 7), since she likes to run, and my wife, Pam, ran with my older daughter, Rebecca (age 10), who loathes running and was miserable the whole time (but she DID make it through the run!!!). Leah won her age group and was 4th overall and 2nd place overall girl with about a 9:20!

I'm not sure how far I'll run tomorrow - I'd like to do 14-15, but I'm not sure that's wise.

Next race, if I can swing it, is on 4th of July morning -- I believe it's 8.2 miles, and it's 100% obnoxious with a climb of several hundred feet up Oak Mountain and a section of trail running.

I also noted someone at the race with a t-shirt from a 50K at Mt. Cheaha, Alabama's loftiest mountain peak (which is ~2,400 feet elevation - LOL). THAT is definitely on my agenda!! But hopefully I can get some more experience on shorter trail runs, because that 10K last Friday kicked my butt. It's like a different sport, and you can't veg out like in a roadrace because of the awareness you need of the trail and all the twists and turns, etc. And also so you don't do things like jump over a log and land on the side of your ankle.

[BamaDave]

NEW RULES OF LIFTING, STRENGTH PHASE II, WORKOUT A (#3)

A. SQUATS [180 sec. rest, Tempo = 201]

Warmup Sets:

5x180
5x220
5x250

Work Sets:

[Target Reps=4]: 4x280 (up 5)
[Target Reps=4]: 4x290 (up 10)
[Target Reps=4]: 4x300 (up 10)
[Target Reps=12]: 10x255 (F-11) (up 5)

B. QUARTER SQUATS [180 sec. rest; 201 Tempo]

[Target Reps=3]: 3x360 (up 10)
[Target Reps=3]: 3x370 (up 15)
[Target Reps=3]: 3x375 (up 10)


Supersets with Full Rest between exercises (90 sec/ Tempo = 201):

C1. GOOD MORNINGS: [Target Reps = 8-10]

10x185 (up 5)
10x185 (up 5)

C2. DYNAMIC LUNGES: [Target Reps = 8-10 each leg]

9x117.5 ea. leg (up 7.5)
9x117.5 ea. leg (up 7.5)


D. INCLINE BENCH CRUNCHES: [Target Reps = 6]

9x +50 (up 3 reps)
5x +50 (down 1 rep - feet slipped out of holders and my sweaty body slid down the bench - )

-- That fourth rep of squats @300 was pretty shaky - I'm not certain I even got to parallel, much less below. I think I bent forward on the 11th squat rep at 255, because I wound up having to leave the bar on the safety bars. Up to that point, I thought I would get all 12. I was a little worried about my ankle and the lunges, but they felt okay. My ankle swelling is less than yesterday - so I think I'm pretty close to being able to write off this injury.

I decided to go ahead and do this workout today and do my longer run tomorrow morning before work, since I'll probably be up really early anyway. That fits better with my schedule anyway, since I am heading out of town on Thursday for a few days and will be restricted to running. I should be able to cram in a couple of more weight days before we leave. I'm trying not to slip schedule too much to avoid a lot of overlap between this program and training for my December marathon.

[gobbla]

considering your injury and a general lack of concern for doing well you pretty well kicked ass there big guy!

[twinsavsvikingsfan]

Nice job in your race Dave. I really would like to do one of those fun runs with my daughter.

[BamaDave]

Thanks, guys!

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MON. 6.19.06
AM RUN

DISTANCE: 11.35 miles
TIME: 1:25:48
AVE. PACE: 7:34/mile

6:00AM on a Monday morning is definitely better for a longer distance Summer run than 8:00 or 9:00AM on a weekend. I brought my fuel belt with three 8-ounce bottles of Accelerade and did a better job of distributing my fluid intake over the run, which I believe helped... although it's hard to tell since this run was over just as I was getting into the territory where dehydration usually destroys me. I felt like I could have gone farther, so probably a good sign. I ran with some cows for awhile that had escaped from behind a barbed wire fence. I guess they thought I was chasing them. And I kept getting bitten on my back by some type of obnoxious flies. LOL. About 4.5 miles of this run was on dirt road that was really hard as concrete due to dry weather, plus so much exposed rock on the surface and huge gravel chunks at time. It was almost like a trail run - probably good practice. My legs now feel like they will never work again after this run plus Alwyn and Lou's leg traumatizer routine yesterday AM!

[kmwest]

Originally Posted by BamaDave

It was almost like a trail run

Tempting fate, huh?

And here's some late praise for the race, especially with your ankle healing up.

[BamaDave]

Thanks, kmwest. It wasn't all ankle concerns slowing me down for the 5K - it's that general sucking-in-races thing that has been plaguing me since April. At least it was a good speed workout!

I am so damned sore right now - my quads and especially my glutes are screaming. This is the most DOMS I've had since starting NROL.

[Iamjennmedic]

Awesome job on the race Your daugther too, you must be as pleased as punch to have run with her, and that she did so well. Congrats to you both

[BamaDave]

Thanks, Jenn! She toughed it out - especially when I let her know some dude was coming on strong behind her when we were almost near the finish!

------

TUES. 6.20.06
AM WORKOUT

NEW RULES OF LIFTING, STRENGTH PHASE II, WORKOUT B (#3)

SUPERSETS WITH FULL REST BETWEEN EXERCISES:

A1. BB BENT OVER ROW (180 sec. rest; Tempo = 201)

WARMUP SET: 6x135

WORK SETS:
[Target Reps=4]: 4x190 (up 5#)
[Target Reps=4]: 4x195 (no change)
[Target Reps=8]: 8x180 (no change)
[Target Reps=12]: 12x170 (no change on weight - up two reps)


A2. BB BENCH PRESS (180 sec. rest; Tempo=201)

[Target Reps=4]: 4x202.5 (up 7.5#)
[Target Reps=4]: 3x207.5 (up 7.5#)
[Target Reps=8]: 7x182.5 (up 2.5#)
[Target Reps=12]: 11x160 (up 5#)


B1. CHIN-UPS: (90 sec. rest; Tempo=211)

[Target Reps=4]: 4x +50 (no change)
[Target Reps=4]: 4x +50 (no change on load - up one rep)
[Target Reps=12]: 10x +15 (no change)

B2. DB SHOULDER PRESS: (90 sec. rest; Tempo=211)

[Target Reps=4]: 5x57.5(eh) - (no change on load, up one rep)
[Target Reps=4]: 4x57.5(eh) - (no change)
[Target Reps=12]: 11x47.5(eh) - (no change on load, up one rep)


C. DB UPPER BODY RUSSIAN TWIST (90 sec. rest; Tempo=202):

12x +50 (each side)
11x +50 (each side)

-- I didn't increase loads in Rows, except for the first set, and concentrated on better form -- which worked for this week. Last week I was raising my torso up too much. 7.5# increases on the bench press loads were a little bit too much for this week -- I should have known -- although those were still the highest loads I have ever done in bench press for 4 and 3 reps. Next week I'll probably shoot for 4x205 and 4x210. I usually have to baby step my way up with this exercise.

Still not making much headway in the second superset. I think I'm just too wiped out from the first superset to progress much in the second. I tried 60# DBs again for the DB Shoulder Presses and still could not get the one on the right side up. Yet I can do 5 reps with 57.5# DBs. That makes no sense at all. I'm not sure what the bottleneck is.

My legs felt pretty sore and tight this AM, but they loosened up after the workout. I'm trying to decide whether to squeeze in the DL routine tomorrow before I head out of town for a few days or take a rest day - which I am due to have anyway. My wife and daughters have deviously passed a mild cold along to me to sabotage my Deadlift progress, so that may dictate whether I do it or not.

[BamaDave]

I decided to hold off on DL's until Monday and go into vacation mode starting today. LOL. My legs are still pretty roughed up from Sunday, and I really want to do the next DL workout a little more rested. OTOH, I'll probably run every day between now and then, except I don't expect them to be very intense runs. I'm hoping to get in a 10-11 miler on Saturday AM along the river in Little Rock.

[jruck37]

Dave, I'm confused. How does vacation mode includes an 11 mile run on a Saturday morning?

[BamaDave]

LOL. I like to run when on vacation - I just do it more as a sightseeing, easier paced kind of run.

[BamaDave]

THURS. 6.22.06
AM RUN

DISTANCE: 6.3 miles
TIME: 47:02
AVE. PACE: 7:28/mile

----------

SAT. 6.24.06
AM RUN
ARKANSAS RIVER TRAIL - LITTLE ROCK, AR

DISTANCE: 8.02 miles
TIME: 56:37
AVE. PACE: 7:04/mile

-- I didn't feel all that great for this run - crappy night's sleep and then I woke up at 4:00AM and maybe caught a few more ZZZ's before I finally got up at 5:00AM. The trail along the Arkansas River in Little Rock was pretty nice, though... mostly flat, so that sped me up in spite of a lack of sleep. I originally planned to run longer, but I didn't feel like running with my fuel belt and the humidity had me pretty badly dehydrated, so I cut it off at 8.

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

NEW RULES OF LIFTING, STRENGTH PHASE II, WORKOUT C (#3)

A. DEADLIFTS: (180 sec. rest, Tempo = 201)

Warmup Sets:

5x180
5x240
4x285

Work Sets:

[Target Reps=4]: 4x320 (up 10#)
[Target Reps=4]: 2x325
[Target Reps=4]: Fx330; Fx325; 1x320
[Target Reps=12]: 12x265 (up 5#)


B. RACK DEADLIFTS: (180 sec. rest; 201 Tempo)

[Target Reps=3]: 3x360 (same as third set last workout)
[Target Reps=3]: 3x370 (up 10#)
[Target Reps=3]: 3x380 (up 20#)


Supersets with Full Rest between exercises (90 sec rest):

C1. BULGARIAN SPLIT SQUATS: (Target Reps = 8-10 each leg; Tempo = 201)

8x100# (two 50# DBs) ea. leg (up 10# total versus last time)
8x100# (two 50# DBs) ea. leg (up 10# total versus last time)

C2. BACK EXTENSIONS: (Target Reps = 8-10; Tempo = 20X)

8x70# (up 5#)
9x70# (up 5#)


D. HANGING LEG RAISES: (Target Reps = 6; Tempo=222; 90 sec. rest)

13x +20#
8x +20#

-- I essentially blew it on the 4-rep DL sets. I tried to jump 10# on all three sets and couldn't do it. I mentally seemed to lose it after 2x325#, and then that seemed to set me back for the rest. I think I was too focused on trying to get to 4x330# and should have held back a few pounds. After I only got 1 rep at 320# on the third attempt to start the third set, I decided to move on to the 12-rep set. 12x265 was not a problem - so maybe I'm just an endurance guy with weights, too. I'm surprised that I've gone this far into NROL Strength without a stall workout on Deads, so I'll just have to give it another shot next workout. I realized on the second set of Hanging Leg Raises that I have been ignoring that second "2" in the Tempo for this exercise and haven't been holding 2 seconds in the up position . I held for about one second in the second set, but will have to back off on the added weight and/or reps for those next week to get that 2-second hold.

I really need to start some kind of stretching program for my hamstrings. My hammies have been continuously tight, fatigued, and/or sore since March. Even with only three runs last week and no lower body weight workouts in 8 days, I could still feel a lot of soreness in them today near the hammie/glute junction. Very annoying - I need to figure out how to get past this. Heavy deadifts are probably not the solution, but I want to see NROL Strength through to the end. Obviously I don't read ahead, because tonight I finally realized that there is only one more Phase to NROL Strength - I thought there were 4. So, I should be done with this by mid-August. That should time out perfectly with marathon training.

[BamaDave]

TUES. 6.27.06
PM RUN

DISTANCE: 7.2 miles
TIME: 53:58
AVE. PACE: 7:30/mile

Even though my time doesn't reflect it, I felt much stronger on this run than on Saturday in Little Rock and wish I had extended it for another mile or two. It was pretty warm (86 at the start and 80 at the end), but the humidity was a lot lower than typical - the air looks really clear, almost like Winter. Of course it won't last! I'm also feeling bulkier - I haven't checked the scale, but I bet I'm up a couple of more pounds.

I'm still hoping to run the 4th of July race at Oak Mountain. My wife will be out of town, so I have to drop some big hints to friends about a sleepover for my girls. LOL! It's 8.2 miles, with the first 3.5 an uphill climb to the top of Oak Mtn, then 3.5 back down, and finally 1.2 on a trail. A very challenging course. I can't imagine that the elevation change on the 3.5 mile uphill climb could be more than 700-800 feet - nevertheless, relentless climbing for that distance will be challenging. This run should be right up my alley, although I don't plan to taper for it. Getting runs in next week will be pretty difficult with my wife gone, but I'm hoping the following week I will be able to begin ramping back up.

[cappuccino]

Soooo, I completely missed the LR run. Did you come up to the gym? I must've completely forgotten to drop by. Did you like the river trail?

been using a foam roller on those hammies yet?