Gobbla, LOL!!! Sorry for the slackin' and thanks for the ego boost. Haha!
BILL, thanks! Actually, if you check the dates, I don't run and do lower body work on the same day. Actually, at the most, I do weight training and run on the same day one time per week.
I have been keeping up my workouts and running. Running has been more difficult over the past 10 days to 2 weeks due to the onset of Summer humidity. And also, I irritated by left calf, and have been "running through" since I injured it. It doesn't seem to be getting any better, so I am going to try to rest it for 2 or 3 days and hopefully clear it up. I go through this periodically -- I think it's due to running hills. Overall, the calf pain plus humidity have taken their toll on my running paces, which has been annoying. I did manage a 12.8 mile long run on Sunday, but my average pace was 8:04, which is significantly slower than I have been doing runs of that length.
Weight training is going fairly well. I'll do a better job of logging. LOL. I experienced some backsliding during the past week on some upper body stuff -- push presses and bench presses, most notably. Last week was kind of weak in everything, I guess. I felt tired much of the time - maybe some overtraining? OTOH, I blazed through a killer lower body workout on Friday evening with improvement in both squats and deadlifts compared to the previous week.
THE SAME DAY! YOU HAVE TO BE KIDDING! I'm impressed that you can do a leg day on Tuesday and then run 7 miles on Wed. If I play B Ball Tuesday I have to rework leg day in weeks 4-6 to Thursday or Friday. It's tough to be pushing 50. Just can't recover like I could at 40.
Bill - I actually seem to do better if I run the morning immediately after a leg workout than if I wait. I'm more sore on the second day, and running on the first day afterwards seems to help with that. The leg fatigue does slow me down, though, even without the soreness.
WORKOUT - TUES JUNE 14, 2005:
I. BB BENCH PRESS: 8x120; 6x130; 4x190; 4x190; 3x190
II. DB INCLINE BENCH PRESS: 6x65ea.; 5x65ea.
III. INCLINE DB FLYES: 8x50ea.; 6x50ea.
IV. SUPINATED BENT OVER BB ROWS (pause/hold at top): 8x120; 5x170; 5x175; 4x180
V. SINGLE ARM DB ROWS: 5x110; 5x110
VI.ALTERNATING DB PULLOVERS: 6x40ea.; 4x40ea
VII. HANG CLEANS: 8x105; 7x105
VIII. ABS:
1. GAGNE'S CYCLONES: +30db -- 12 ea. side
2. DRAGON FLAGS: +20# ankles -- 16
3. RUSSIAN TWISTS/FEET RAISED -- +30db -- 9 ea. side
4. WEIGHTED CURLUPS -- +50# db -- 20
5. INCLINE BENCH SIT-UPS -- +30 -- 5
I didn't wake up early enough to run this morning, so I am planning an evening run, which should be miserable!! LOL.
Your very dedicated to continue running in the summer. I know the humidity isn't as bad in Iowa as it is there, but it still sucks. I try and run or ride in the morning as much as possible. And most of the time it's doing nothing outdoors. Can't wait to move back west where there's less humidity! I'd take a rainy day run over a sunny humid day run!
It does suck... I am really feeling it this Summer, since I am doing longer runs than previous Summers and am more conscious of my pace now that I am into doing races.
I did a 7.1 mile run this evening. Still having calf pain. It was hot-n-humid, but actually I think a cold front may have miraculously passed this afternoon and made it a little more tolerable. My ave. pace was a little under 7:40. That's what I was running for 15 mile runs a few weeks ago! LOL.
The good news is, once Fall arrives... running seems much easier and my paces always improve dramatically.
I may have to take 4 or 5 days off from running to get rid of this calf injury. I thought it had cleared up, but last night I somehow re-tweaked it while lifting weights.
Glad to hear it was a bit cooler. We also had a cool front run through...it rained on my commute home from work (ride)! Used to do a bunch of running...well it was a bunch for me, but I lost the motivation.
Keep it up and watch that calf injury. I had a strain in my hip area that took me almost 4 weeks to be rid of.
Gobbla, this particular calf injury or strain happened last week. I've had others periodically. I ran on it this morning again and didn't aggravate it much, so I think it is finally clearing up.
WORKOUT - THURS. 6-16-2005 LEG CRUSHER DAY:
I. BB SQUATS - 8x180; 6x220; 5x282.5; 5x292.5; 5x287.5; 3x300 --- good depth overall, but I really went rock bottom on that third rep at 300# and knew I was not going to get a fourth! I may stop increasing weight on these temporarily and focus again on going to the bottom.
II. DEADLIFTS - 8x180; 5x220; 5x275; 5x285; 5x280; 4x290 -- I seem to be over my grip issues for now. Even in my humid basement and with sweaty palms, I am failing on leg strength and not grip. Ditching the gloves was a good move. Now my hands are covered in callouses -- my wife told me, "you really need to get some workout gloves." [img]/images/graemlins/laugh.gif[/img] What? A science geek can't have calloused hands? [img]/images/graemlins/tongue.gif[/img]
III. OVERHEAD SQUATS - 5x120; 5x120 -- still working on depth with these. I do better in the second set. In the first one, I am still sheepish.
IV. GOOD MORNINGS -- 8x205; 8x210
V. BB SHOULDER SHRUGS: 10x230; 8x230
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FRIDAY MORNING RUN - 6-17-2005:
6.2 miles. 46:29. Ave pace = 7:30. A little better than Wed. AM run as far as pace. I still ran cautiously, especially on the inclines. My calf was letting me know it's there, and the slightest misstep would set me back!
The weather was incredible this morning. Low humidity -- temps. in the 60's. Very rare for around here in mid June.
There is a 5K race tomorrow morning that I had planned to run, but I don't think it's a good idea with my calf -- plus I haven't been able to do any speedwork. The weather will be almost perfect, which is an incentive to do it anyway... but I feel like my chances for a personal best time are very low -- so that's a big disincentive. Races can be expensive, so I prefer to make the most of them!
I. BB PUSH PRESS: 7x100; 3x130; 2x135; 2x132.5; 2x140 - ** Regressed on these for the second week in a row. I may need to go back to regular BB presses, or it may have something to do with physical stamina, since I did this workout after a run and yard work.
43
III. DB SHOULDER PRESSES (SEATED): 5x52.5; 3x52.5
IV. CHIN-UPS: +35x5; +40x4
V. BB UPRIGHT ROWS (EZ-BAR): 8x82; 7x82
VI. DB CURLS - INCLINE BENCH: 7x40; 6x40
VII. AB STUFF:
--A. Hanging Leg Raises (Twists) - Left-Center-Right: 24 (8 each position)
--B. Weighted Curl-Ups: 50#DB - 30
--C. Swiss Ball Side Raises +30#DB - 12 ea. side
--D. Bicycles (+20# ankle weights) - 40 each side
--D. Full V-Sits (weighted - 20# ankles +30# DB) - 12 (I think - can't remember for sure and don't have my notes!)
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SUNDAY JUNE 19, 2005
13.0 mile run. 1:41:39. 7:49 average pace.
Getting closer to "normal." I'm still running a little bit cautiously, because I could feel hints that my calf is not 100% healed. Overall, though, a decent run - this was a difficult course. The weather was great - I probably should have planned an even longer run.
I. BB BENCH PRESS: 8x120; 6x130; 4x190; 4x190; 2x190 --- definitely plateaued on the bench press... what else is new??
II. DB INCLINE BENCH PRESS: 4x67.5ea.; 4x67.5ea.
III. INCLINE DB FLYES: 8x50ea.; 8x50ea.
IV. SUPINATED BENT OVER BB ROWS (pause/hold at top): 8x120; 5x170; 5x175; 5x180
V. SINGLE ARM DB ROWS: 5x112.5; 5x112.5
VI.ALTERNATING DB PULLOVERS: 4x42.5ea.; 3x42.5ea
VII. HANG CLEANS: 6x110; 6x110
VIII. ABS:
1. BB ROLLOUTS: 30
2. DIP BAR LEG RAISES (LEGS STRAIGHT): 17
3. GAGNE'S CYCLONES - 30# DB - 12 ea. side
4. SWISS BALL CRUNCHES - 50# DB -- 30
After my workouts this week, I'll have a 10 day break from weight training due to vacation. I think that may be a good thing, as I am plateaued on a lot of exercises. I'll probably change to higher rep sets when I get back.
EVENING RUN... 6.1 miles... 41:34. 6:49 average pace. This was my first training run under 7:00 pace in awhile. Even so, this was not close to my fastest run on this course, which was several weeks ago and under 40 minutes. It was very humid during the run, although not that hot (maybe low 80's). And my calf felt good, with only the slightest hints of its recent grumbling.
A couple of notes -- curiosity got the best of me, and I tried several of the Harry Potter Jelly Beans I bought for my daughters just before this run. Let's just say that they aren't kidding about the flavors and, while the Earthworm and Sardine jellybeans were bad tasting, the vomit-flavored jellybean was a stomach churner. I really thought I was gonna hurl. Yeah, I know... DUH!!! Curiosity and sense of adventure!!!
And - when I came back from the run, my face and chest were sweat-soaked and completely covered in dead gnats. Just like the front end of a car. I keep waiting for my wife to ask me why there are dead gnats in the shower!
I saw gobbla's response and just had to see what was happenin' in here...lol. I now know not to get the HP jellybeans and I must say, I don't have the greatest picture of you in my mind right now all covered in gnats...ewwww. [img]/images/graemlins/laugh.gif[/img]
See that's why he's my hero. He spends quality time with the family, lifts an obscene amount of weight, goes and runs like 10 miles at half the speed of sound, and then comes home, slams back a fith a whiskey (to re-hydrate of course), ravages his wife, and starts it all over again the next day.
I've heard that he used to be a member of a super secret squirell black ops division of the military. They wanted to create a superhuman...and suceeded!
Well at least I was only covered in gnats and not the contents of my own stomach after eating the jelly bean! [img]/images/graemlins/frown.gif[/img] [img]/images/graemlins/tongue.gif[/img] I see I still have gobbla brainwashed well... keep up the good work!! [img]/images/graemlins/laugh.gif[/img]
WEDNESDAY NIGHT WORKOUT: June 22,2005:
I. BB PUSH PRESS: 7x100; 3x130; 3x135; 4x132.5; 2x140 - ** I just did this same workout 4 days ago... re-ordering them this week. This is my fifth week with this routine, and I have regressed on this exercise. Sucks! Back to the drawing boards with the shoulder work. I don't think push presses are my thing.
II. PULLUPS: BWx5; +25x5; +35x5; +30x5; +40x4
III. DB SHOULDER PRESSES (SEATED): 5x52.5; 3x52.5
IV. CHIN-UPS: +35x5; +40x5
V. BB UPRIGHT ROWS (EZ-BAR): 7x84.5; 7x84.5
VI. DB CURLS - INCLINE BENCH: 7x42.5; 6x42.5
VII. AB STUFF:
--A. Weighted Curl-Ups: 50#DB - 35
--B. Hanging Leg Raises (Twists) - Left-Center-Right: 24 (8 each position)
One more weight workout before vacation... I am ready for a break from the weights... probably a sign that I need one!
----------------------------
THURS. JUNE 23, 2005 AM RUN:
5.0 miles. 35:15. 7:03 ave. pace. Decent run overall -- the calf started bothering me again around the middle of the run when I was finishing a long incline. I won't be running again for 2-3 days, and my runs while on vacation will be on FLAT terrain (beach area), so hopefully it will clear up.
I. BB SQUATS - 8x190; 6x230; 5x285; 5x295; 5x290; 4x300
II. DEADLIFTS - 8x180; 5x220; 5x280; 4x290; 2x295 -- Cut out one set due to time constraints.. Also flopped on that third set...
III. BB SHOULDER SHRUGS: 8x235; 6x235
Had to cut out the Overhead Squats and Good Mornings from this workout due to limited time this morning... Nevertheless, it was still painful enough!
That's my last weight workout for 10-11 days, since I will be on vacation on the Georgia coast near Savannah. I'll definitely be running a few times while there and am looking forward to it! Flat terrain and coastal scenery... We're renting a house and will be able to cook, so my diet probably won't go into total chaos, unlike most vacations.
Back from vacation... we had a great time in the Savannah area. It had been a long time since we did the beach thang, and we all had a blast. Especially the first day when the surf was rougher... great for boogie boarding, although one person drowned very close to where we were swimming due to going out way too far (there were some rip tides in the area, apparently). I ran on 6 mornings, 5 of those at the beach. The flatter terrain was a nice change, but the oppressive humidity was not! Also, it gets HOT much earlier there than where I live in hillbilly country. I didn't measure my routes, but my runs were most likely in the 5-8 mile range. The beaches there have wide expanses of compacted sand due to large daily tidal changes, which made them great for running. OTOH, even compacted sand slowed me down -- I guess since you really don't get that bounce. Diet was not a problem -- we ate in our rental house for breakfast and lunch, and I had seafood for most dinners, except for one really good-n-greasy burger at a recommended grease pit on the island (followed by some incredible ice cream). It looks like I actually lost a couple of pounds on the trip, which surprised me, since I was eating a lot... I guess the runs were burning up a lot of stuff... more than I anticipated. Probably not ideal to drop weight on a rest week from weight training.
MON. JULY 4, 2005 WORKOUT -- changing up my workouts for a few weeks... trying to go for a few more reps on most sets. I'm going to continue to stick with one leg day. Also, my left calf continued to bother me when I was running on vacation, so I am going to give the running a break for a few days.
I. BB BENCH PRESS: 8x120; 8x165; 6x170; 5x170
II. PULLUPS: BWx5; +20 x 8; +25 x6; +25 x6
III. DIPS: +25 x8; +30 x5; +30 x6
IV. CHIN-UPS: +20 x6; +25x6; +25 x4
V. INCLINE DB BENCH PRESS: 60x6; 60x4
VI. CONCENTRATION CURLS: 40x5; 40x5
VII. ABS:
A. BB ROLLOUTS: 20
B. INCLINE BENCH SIT-UPS: 30#db - 8
C. HANGING LEG RAISES (Left-Center-Right): +20# ankle weights - 24 reps (8 ea. position)
My chest is sore this morning -- could be the dips - I haven't done those in a long time.
II. BB SQUATS: 8x190; 7x230; 6x265; 7x265; 6x265 -- deads impaced my squats more than squats impact my deads when I do those first. Go figure.
III. GOOD MORNINGS: 8x210; 8x210
IV. OVERHEAD SQUATS: 8x110; 3x110 (lost balance on 4th rep) - I almost injured my lower back when I lost balance on the 4th rep... the first set was really good, though -- decent depth.
V. DB LUNGES (2x50# dbs): 2x5 ea. leg
VI. AB STUFF:
1. GAGNE'S CYCLONES: +30# db: 12 each side
2. DIP BAR LEG RAISES: +20# ankles: 8 (form not great - I was trying to keep my legs straight. 20# probably too much for these)
3. INCLINE BENCH SIT-UPS: +30#db - 9 reps
4. BICYCLES: +20# ankle wts -- 40 each side
Tonight I am doing another upper body workout, and then Friday morning I will resume running. It's been two weeks since I did a run at home!
I hope tomatoes are good for me, because I've had an avalanche of them from our vegetable garden and have been eating tons of them every day. It's good to be home! Not to be a groaner, but I was getting really tired of the constant comments about my diet while I was on vacation. I have been eating this way for 3-1/2 years, but it still elicits comments from family. It really isn't that bad, and the comments aren't negative... I think as time passes, I become more and more aware of just how crappy the diet of the average American is, the prevailing ignorance about nutrition, and the detrimental effects on health. I bet well over one-half of the health afflictions in this country have at least some basis in poor diet and lack of exercise... in many cases, a blatantly obvious connection, such as with heart disease or aching joints caused by hauling too damned much weight around. In others, perhaps less so -- prolonged illnesses due to reduced immune function?? I wonder why we choose food over proper body maintenance so often... and I am asking this as someone who has been very overweight at times (maybe never obese, but I wasn't far from it).
II. BB SQUATS: 8x190; 7x230; 6x265; 7x265; 6x265 -- deads impaced my squats more than squats impact my deads when I do those first. Go figure.
III. GOOD MORNINGS: 8x210; 8x210
IV. OVERHEAD SQUATS: 8x110; 3x110 (lost balance on 4th rep) - I almost injured my lower back when I lost balance on the 4th rep... the first set was really good, though -- decent depth.
V. DB LUNGES (2x50# dbs): 2x5 ea. leg
VI. AB STUFF:
1. GAGNE'S CYCLONES: +30# db: 12 each side
2. DIP BAR LEG RAISES: +20# ankles: 8 (form not great - I was trying to keep my legs straight. 20# probably too much for these)
3. INCLINE BENCH SIT-UPS: +30#db - 9 reps
4. BICYCLES: +20# ankle wts -- 40 each side
Tonight I am doing another upper body workout, and then Friday morning I will resume running. It's been two weeks since I did a run at home!
I hope tomatoes are good for me, because I've had an avalanche of them from our vegetable garden and have been eating tons of them every day. It's good to be home! Not to be a groaner, but I was getting really tired of the constant comments about my diet while I was on vacation. I have been eating this way for 3-1/2 years, but it still elicits comments from family. It really isn't that bad, and the comments aren't negative... I think as time passes, I become more and more aware of just how crappy the diet of the average American is, the prevailing ignorance about nutrition, and the detrimental effects on health. I bet well over one-half of the health afflictions in this country have at least some basis in poor diet and lack of exercise... in many cases, a blatantly obvious connection, such as with heart disease or aching joints caused by hauling too damned much weight around. In others, perhaps less so -- prolonged illnesses due to reduced immune function?? I wonder why we choose food over proper body maintenance so often... and I am asking this as someone who has been very overweight at times (maybe never obese, but I wasn't far from it).
I. STANDING BB SHOULDER PRESS: 8x95; 6x120; 4x120; 4x120
II. BENT OVER BB ROWS (1 sec. pause at top): 8x120; 7x150; 7x150; 6x150
III. SEATED DB SHOULDER PRESS: 8x50 each; 5x50ea.; 6x50ea.
IV. DB LATERAL RAISES: 8x20ea.; 6x20ea.
V. HANG CLEANS: 7x110; 6x110; 6x110
VI. BB SHOULDER SHRUGS: 6x235; 7x235
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FRIDAY AM RUN:
6.3 miles. 46:48. Good to run at home again -- no calf pain, but my right achilles is bothering me. It's always sumthin'...
My legs have been trashed all day -- very sore still from Wed. night's leg workout.
I'm planning to run Saturday AM and then go for a long run Sunday AM -- if we aren't already having heavy rain from Hurricane Dennis. Probably won't get here that early.
7.1 miles. Don't have my records with me -- 53 minutes and sumthin' as I recall. Legs still sore from Wed. workout. Ouch! Very humid and waited a little too long to get out there.
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SUNDAY July 10, 2005 AM RUN:
12.0 miles. It took me around 1 hr. and 40 minutes to finish this run. I intended it to be around 13.5, but had to cut back on the distance. I was feeling very fatigued, especially my legs -- slow going on the inclines. Aerobically I seemed okay. Humidity was very high due to the approach of Hurricane Dennis, but temps. were very agreeable for July. I later realized that I had a low fever and was feeling generally achy - I think I may have been dealing with a mild stomach virus, which my wife had on Saturday.
I still don't feel 100% today and probably will not work out this evening unless I feel better.
Next Sunday, I will probably try for a 15-miler, since it's been several weeks since I did one at that length. I'm not too many weeks away from when I planned to switch to 5 days per week running / 2 days per week lifting weights to prepare for Fall races and marathons in Dec. and Feb. I think I am going to be more lightweight this Fall - my weight this morning was 171.0, and if the trend continues, I may fall back into the upper 160's by Fall -- about 8-10 pounds lighter than when I was racing last Fall.
C. RUSSIAN TWISTS/ feet off floor/ +30#DB -- 9 ea. side
D. BICYCLES +20# ankle weights: 35 ea. side
I'm glad I skipped Monday, because I felt much better on Tuesday and actually improved a little on this workout versus last week.
I didn't get up early enough to run this morning, so I'm planning an evening run. Should be nice and balmy. Hurricane Dennis left very soupy, tropical air in place when he left -- even more so than usual for July!
Originally posted by gobbla:
[qb] How's your calf feelin? [/qb]
The calf seems to have healed... although I will reinjure one or the other at some point soon, no doubt! My achilles on my right foot is still bugging me somewhat... It could be time AGAIN for new shoes!!!
No, I only use one pair at a time. I also use Powerstep inserts in them, which have helped alleviate some plantar fasciitis problems I was having, presumably due to my very high arches. Since I'm logging 120+ miles per month on my shoes, 4 months is probably the maximum (3 months would be better) I should use them... and I'm getting really close to that with my current pair.
We had a wicked thunderstorm yesterday evening -- high winds and very heavy rain. Actually worse than any weather we had when Dennis passed by Sunday night and Monday morning. When it calmed down, I went running in the leftover light rain... which was actually great. I was expecting hot and humid. Someone actually pulled over to ask me whether I was deliberately running in the rain or was caught and needed a ride. LOL.
RUN: 6.1 miles... Time = ~42:30. Good run... felt strong... I have done this one a lot faster (under 40 minutes), but primarily because I went all out on the first half which has a lot of downhill. I felt pretty good about the second half, much of which is uphill.
Tonight is leg night ... Planning to run Friday AM or evening. I might be better off doing it in the morning before the soreness really sets in!
I should have gotten up early enough to run this morning, 'cause I am going to be in major pain by this evening. Overall this workout went really well. I think I am as strong or stronger than ever on deads and squats. Wish I could say the same for upper body stuff!
7.05 miles... 54:27... ave. pace = 7:43. Difficult course... I felt pretty strong during the run despite my generally sore lower body. Temp. again was okay, but humidity was jungle-like. Even though the run felt strong, my paces have slowed down considerably this Summer. I'm going to have a lot of work to do to ramp back up for the Fall/Winter racing season. Fortunately, paces get faster anyway as soon as the weather cools down. I'll probably try to run a 5K race soon to see how much slower I am right now compared with the Spring.
This morning I am planning a 5 mile run (well, really ~5.05 miles [img]/images/graemlins/tongue.gif[/img] ) with some faster-paced intervals, and I need to get myself out there before any sun breaks through the clouds. This is supposed to be a double-up day with an upper body workout tonight.
I am still thinking about going for a 15-miler in the morning, if I can get an early start.
Re: See BamaDave Run (and Lift)
I won't be running again for 2-3 days, and my runs while on vacation will be on FLAT terrain (beach area), so hopefully it will clear up.
Linear Mode
