See BamaDave Run (and Lift) - Page 45 - JP Fitness Forums

tridude · 11-14-2006, 12:04 PM

Little late, but excellent race, Dave. You are setting yourself up well for the marathon!

BamaDave · 11-15-2006, 06:33 AM

Thanks, Brett!!

---

TUES. 11.14.06
PM WORKOUT

A. FRONT SQUATS: 8x120; 10x150; 8x170; 5x185

B. PLATFORM DEADLIFTS: 8x220; 5x250; 3x250; 5x250

C. OVERHEAD SQUATS: 4x120; 4x120; 3x120

D. BB ROWS: 6x180; 6x180; 6x180

E. CHIN-UPS: +40#: 4; 3; 3; 3

-- Looks like my run for this morning is getting washed out with thunderstorms popping in the area. Too bad I don't have access to a dreadmill. No really, too bad. I'm crushed! Really. Tomorrow AM I have a medium long run of around 15. Tonight I may do some upper body stuff if I have time after we shower my older daughter with birthday gifts.

twinsavsvikingsfan · 11-15-2006, 06:44 AM

Don't eat too much cake tonight!

BamaDave · 11-15-2006, 11:57 AM

Hey, I have a 15-miler in the AM!! I need to carbo-load!!

twinsavsvikingsfan · 11-15-2006, 01:50 PM

Quote:

Originally Posted by BamaDave

Hey, I have a 15-miler in the AM!! I need to carbo-load!!

That's right. In that case have the ice cream, too.

BamaDave · 11-15-2006, 02:06 PM

I always do!

BamaDave · 11-16-2006, 10:27 AM

THURS. 11.16.06
AM RUN

DISTANCE: 15.1 miles
TIME: 2:00:10
AVE. PACE: 7:57/mile

ELEVATION PROFILE:

-- A little bit tough this morning. My legs are still roughed up from Tuesday - an unusual amount of soreness post squats and DL's. I'm guessing maybe it's a combo of not having been 100% recovered from the Half and then doubling up on Tues. with speedwork and lower body weights. Plus the reduced frequency of those lower body workouts recently. My midsection is pretty sore, too - front squats, overhead squats, and DL's really hit those muscles more than I would expect. It was also very windy this morning, although the temps. in the 40's were what I consider my favorite for running. I'm hoping for cloudy, 40's, and no wind on Rocket City day!! Last year it was VERY cold - race start 20 degrees. Surely that won't happen again. The biggest fear I have is rain and/or gusty winds.

Spin class is cancelled for tonight. I would like to get another round of weight training in, and this is my last chance this week, since we are heading to my parents' in Georgia this weekend for multiple family birthdays and early Thanksgiving (minus the big dinner). I've never had the energy for weight training the same day as a 15-miler, so I doubt it will happen!

Devildawg · 11-16-2006, 05:04 PM

That is a serious elevation climb between miles 9 and 11. Just out of curiosity, do you begin to taper the weights off before a marathon as well as the mileage?

BamaDave · 11-16-2006, 05:40 PM

Devildawg, actually early in the taper I might do more weight training than I have recently for the upper body, while not increasing lower body work... just because I won't be as exhausted from running. I won't likely do any lower body training at all the week before the marathon. In the past I have actually typically done more weight training in conjunction with marathon training, but I've been following an actual pre-written plan from a book this time and have been running more miles and doing more speedwork. So energy for weight training has been down.

gobbla · 11-17-2006, 04:39 AM

whenever you post a graph I get a little bile in the back of my throat

you're entirely too fond of pain!

BamaDave · 11-17-2006, 10:13 AM

Hurt me, hurt me!!!

---

FRI. 11.17.06
AM RUN

DISTANCE: 7.35 miles
TIME: 56:23
AVE. PACE: 7:40/mile

-- EZ pace run for this morning after yesterday's 15. My legs are still pretty sore. Hopefully better tomorrow, since I'm supposed to do a tempo run. I'll be at my parents' in Atlanta. I have a course planned out, and hopefully the traffic won't screw it up too much.

jruck37 · 11-17-2006, 03:14 PM

A little late... but nice race, Dave! You're fast.

BamaDave · 11-19-2006, 12:36 PM

Thanks, Jamie!

----

SAT. 11.18.06
PM RUN - MARIETTA, GA

DISTANCE: 6.95 miles
TIME: 51:45
AVE. PACE: 7:27/mile

SUN. 11.19.06
AM RUN -MARIETTA, GA

TOTAL DISTANCE: 9.26 miles
TOTAL TIME: 1:07:14

*1.49 mile warmup = 10:57 =

*TEMPO RUN - 6.12 miles covered - 41:00 - 6:42/mile

*1.65 mile cooldown -15:17 - includes about 3 min. walk after tempo

-- I forgot my running shoes when we left home Friday night to go to my parents' in Atlanta, so of course I had to buy a new pair Saturday morning!

I was close to ordering new ones, anyway. I decided to buy a more cushioned pair for training (Mizuno Wave Creation 7) and save my Asics DS Trainers for speedwork and the marathon, since they probably have another 100 - 150 miles left before total destruction. I think I like the Wave Creations. They feel a little clunky, but I'll probably appreciate the extra cushion.

Saturday's run went pretty well. The first 2.75 miles were extremely hilly, and then the rest was more rolling except toward the end when it got very hilly again. I must have been at 8:00 pace or a little slower on the first part and then was close to 7:00 pace for the rest, which felt pretty easy.

Today (Sunday) brought gusty winds for my tempo run, which basically sucked. The route was hillier than I thought I had planned, and I felt like I was constantly either going uphill or into a headwind. Pretty crappy performance overall. I'm feeling pretty exhausted after the past few weeks, so I'm hoping to see some better paces and fresher legs as I go through the taper. That will dictate what time I target for the marathon.

BamaDave · 11-20-2006, 11:28 AM

MON. 11.20.06
AM LONG RUN

DISTANCE: 22.0 miles
TIME: 3:05:02
AVE. PACE: 8:25/mile

ELEVATION PROFILE:

- This was the last of my 20+ mile runs before Rocket City. It was just short of my longest long run ever (which was 3 weeks ago at 22.15), but this course had a lot more total elevation gain at +2,983 feet... the most I've ever run. So this was definitely the most difficult training run I have ever completed. I slowed down quite a bit for this one, but I suspected that was going to happen based on how I felt fatigue-wise over the weekend. I made it without stopping or walking, so I still feel like my long distance endurance is at an all-time high. Actually, this was probably a really good training run for the 50K I'm running in January.

It was pretty cold (30's) this morning and windy, especially at higher elevations on the ridgetops. I actually didn't mind it until well into the run, when I got really wet... then I felt pretty cold!! Whatever, at least it's not hot!

I had to modify my training plan to accomodate the Half-Marathon. Per the plan, this past week was supposed to be a cutback week, but I considered the 1/2-M week to be a cutback. So this past week was actually supposed to be the upcoming week, which is more traditionally the first week of the marathon taper. I think considering my fatigue, I'm going to follow a more traditional three week taper ahead of the marathon, while still trying to do all of the prescribed "key workouts."

twinsavsvikingsfan · 11-21-2006, 06:31 AM

Quote:

It was pretty cold (30's) this morning and windy, especially at higher elevations on the ridgetops. I actually didn't mind it until well into the run, when I got really wet... then I felt pretty cold!! Whatever, at least it's not hot!

:p

Nice run!

UpNorth · 11-21-2006, 07:05 AM

I'm with Jim -- brrr, 30's

Are you still going to lift during the taper? I'm curious to see what a BamaDave Taper looks like

BamaDave · 11-21-2006, 09:44 AM

Well, this morning it was downright Arctic. 30 degrees!!! :p

I will lift during the taper, although I won't do any lower body stuff the last week. I don't know whether I'll be able to do any lower body work this week, either - my legs are pretty trashed. Next week I may do one workout with lower body exercises.

---

TUES. 11.21.06
AM RUN

DISTANCE: 5.05 miles
TIME: 41:26
AVE. PACE: 8:12/mile

- Recovery run following yesterday's 22. I do feel better after running! But will it last?? I'm supposed to run intervals tomorrow - fortunately 800 meters and shorter. We'll see how that goes!