See BamaDave Run (and Lift)

[UpNorth]

Originally Posted by BamaDave

I should get stationed in San Diego like kmwest. Just think how perfect it would be to run there, all year long!

Bah, who want 70 degrees and sunny everyday? Not me! I'm looking out the window right now and I see a simple beauty that only comes in winter -- we call it a white out. I know there is a landscape out there somewhere but I just can't see it through all of the blowing snow

Did swapping out the step-ups finally rid you of the knee pain?

[cappuccino]

Looking good in here, Dave! Still foam rolling?

Are you coming to the summit? If you decide the last minute thing, just plan for it ahead and bring your whole family

[BamaDave]

Jeff, ditching the step-ups for now did seem to help a lot. But I also dropped lunging motions from my dynamic warmup as well. Since then, much improvement! Sorry about the white out. I'd be more than happy to trade places... for about one day!

Cappy, I haven't been very good, lately, about foam rolling. Maybe next week I'll get back into it in preparation for a hopefully successful return to running. As far as the retreat - if I come, it would have to be just for Saturday... maybe drive over Friday night and back early Sunday AM. The big hitch is that it's during Spring soccer season for my 7 year-old daughter, and I'll already be gone for a game when I go to Indy and likely also will have to miss one on April 21st since she has a gymnastics meet that we will be working at. So, I'm not sure about missing a third game when I'm supposed to be one of the coaches!

---

WED. 2.14.07
AM BIKE RIDE

DISTANCE: 7.4 miles
TIME: 43:24
AVE. SPEED: 10.2 mph

Yesterday it was warm and the tornado sirens were wailing, and this morning it was very windy and 24 degrees with snow flurries. It was kind of fun riding in the snow flurries, even if the flakes were the size of dandruff specks. Slowed me down a bit, though, in conjunction with my legs being trashed from last night's workout. I'm such a cold weather wuss - my fingers are still hurting somewhat from this morning's ride, and I was wearing gloves! LOL. I need to get fat again, I used to be much more cold tolerant (for a Southerner).

[Lisa~]

Originally Posted by BamaDave

Cappy, I haven't been very good, lately, about foam rolling. Maybe next week I'll get back into it in preparation for a hopefully successful return to running.

You bad, bad boy.

Do what you know you need to do.

[BamaDave]

Originally Posted by Lisa~

You bad, bad boy.

Do what you know you need to do.

Ooops! I must have misspoke. I meant to say, "Why yes, I've been living with that foam roller attached to my ITB. In fact I roll on it to transport myself around the house!"

---

WED. 2.14.07
PM WORKOUT

UNDULATING PERIODIZATION - UPPER BODY #8, WEEK 4 - WKT. 3

All exercises = 3 sets of 15; 30 sec. rest between sets and supersets; 311 Tempo


A1. INCLINE DB PRESS: 52.5# e/h: 15; 15; 13

A2. BENT OVER BB ROWS: 125#: 15; 15; 15


B1. WIDE GRIP PULLUPS: BW (U=unassisted, A= feet-on-bench assist): 5U+10A; 5U+10A; 4U+11A

B2. MILITARY PRESSES: 77.5#: 15; 11; 11


C1. PUSHUPS: 11+4; 11+4; 10+5

C2. INCLINE DB CURLS: 25# e/h: 15; 15; 15


D. SWISS BALL CRUNCHES: +75#: 15; 15; 15

-- I didn't feel like doing this workout tonight very much - I am really sore and fatigued from last night's lower body routine. But I decided to be anal and not deviate from my plan for this week. I made some modest gains versus the last time with the 3x15 upper body routine, except in the B superset. My pullups and military presses suck following the A superset exercises.

[BamaDave]

Originally Posted by Lisa~

You bad, bad boy.

Do what you know you need to do.

Ooops! I must have misspoke. I meant to say, "Why yes, I've been living with that foam roller attached to my ITB. In fact I roll on it to transport myself around the house!"

---

WED. 2.14.07
PM WORKOUT

UNDULATING PERIODIZATION - UPPER BODY #8, WEEK 4 - WKT. 3

All exercises = 3 sets of 15; 30 sec. rest between sets and supersets; 311 Tempo


A1. INCLINE DB PRESS: 52.5# e/h: 15; 15; 13

A2. BENT OVER BB ROWS: 125#: 15; 15; 15


B1. WIDE GRIP PULLUPS: BW (U=unassisted, A= feet-on-bench assist): 5U+10A; 5U+10A; 4U+11A

B2. MILITARY PRESSES: 77.5#: 15; 11; 11


C1. PUSHUPS: 11+4; 11+4; 10+5

C2. INCLINE DB CURLS: 25# e/h: 15; 15; 15


D. SWISS BALL CRUNCHES: +75#: 15; 15; 15

-- I didn't feel like doing this workout tonight very much - I am really sore and fatigued from last night's lower body routine. But I decided to be anal and not deviate from my plan for this week. I made some modest gains versus the last time with the 3x15 upper body routine, except in the B superset. My pullups and military presses suck following the A superset exercises.

[BamaDave]

THURS. 2.15.07
AM BIKE RIDE

DISTANCE: 7.5 mile
TIME: 40:18
AVE. SPEED: 11.2 mph

-- I thought this one would go a little faster, since I stayed off the longest and steepest hills. But my legs are still pretty trashed. Plus I can really feel those long, slow inclines on my bike way more than when running.

[BamaDave]

FRI. 2.16.07
AM WORKOUT

UNDULATING PERIODIZATION, WEEK 4 - WKT. 4, LOWER BODY WKT. 8

All exercises = 5 sets of 5 with 90 sec. rest/ 311 tempo


A. FRONT SQUATS: 190# (+10#): 5x5


B. RDL's with SHRUGS: 265# (+10#): 5x5


C1. BULGARIAN SPLIT SQUATS: 100# (2x50# DBs) (+10# e/h): 5x5 ea. leg

C2. SINGLE-LEG RDL'S: 100# (2x50# DBs) (+10# e/h): 5x5 ea. leg

-- Final workout of this "phase" of the Undulating Periodization program and last round of exercise before my mandatory week of doing nuttin'. This was a good morning NOT to bike ride, because it was 17 degrees and windchills were in the single digits. That should be the end of that for us, though.

I weighed after working out this AM at 194.0. Not really a fair comparison, since I normally weigh first thing in the morning. So this was after a hefty breakfast, a couple of giant cups of water, and two cups of coffee. LOL. Nevertheless, weird to see that number on the scale. I hope they don't weigh me at the doctor's office today, because I may top 200 with clothes and shoes later in the day! Still wearing the same jeans as in the 170's - LOL - so that helps alleviate my FFB issues. I'm still pretty amazed by how my weight jumped after starting this Undul. Period. program. It would be fun to do the NROL Strength program again at this point, because I bet I could bust out some new PR's.

[Lisa~]

Ooops! I must have misspoke. I meant to say, "Why yes, I've been living with that foam roller attached to my ITB. In fact I roll on it to transport myself around the house!"

HAHAHAHAHAHAHA! You crack me up.
Good. I was pretty sure that's what you meant anyway.

[kuri]

Looking good there Dave. Some decent loads on the RDLs and BSQs.

Doesn't the roller get all mushy in the shower though?

[BamaDave]

Chris, I have a fancy foam roller covered in water-tight material for convenient showering!

I'm pretty sure that was the most weight I have ever used for RDL's, although I haven't done them all that frequently in the past.

[BamaDave]

SUN. 2.25.07
AM RUN

DISTANCE: 4.1 miles
TIME: 30:52
AVE. PACE: 7:32/mile

-- I decided to give running a try this morning after 8 days off with no exercise at all. I decided I was feeling like a slug, so I diapered myself up with more support than a medieval knight and off I went! This was my first attempt at running in at least one month and my first significant run since December. Yikes! I did the dynamic leg routine to warmup. The run went well overall. I wasn't feeling anything associated with the ITB tendonitis from just walking around during the past week. I could feel some slight twinges during the run, even though I was hoping I wouldn't feel anything at all. I stretched and foam rolled afterwards, and so far so good. Far better than my last attempts to run in January. Hopefully I'll be able to gradually resume a reasonable running schedule, but I'm sure I'll have to be very diligent about the warmups and foam rolling to get it completely resolved.

[twinsavsvikingsfan]

Alright! I've been waiting for this post! Be careful getting back into it and good luck!

[cappuccino]

Yeah!! That's great!

keep up that foam rolling and mobility stuff daily!!!!

[BamaDave]

Thanks, y'all!

I would be a whole lot happier right now if I wasn't feeling ANYTHING associated with the ITB. Some of it is paranoia, but I can still feel some tightness and mild pain at times around the knee and down into my shin. Hopefully I will be able to work through it. I think for my next run, I'm going to go back to the short sprint workout and gauge what happens after that. I really don't want to have to run with this aggravating tendon as a ticking timebomb.

[Mahler]

so I diapered myself up with more support than a medieval knight

Care to post pics?