Morning long run... I planned a difficult 14.3 mile course, but cut it to 12.2 miles while I was running it, eliminating one of the major incline sections. The first 9-10 miles went fine, but after that it went South, and I was doing a lot of walking toward the end. This, in spite of running with 32 ounces of Gatordade. Aerobically, I was fine, and it wasn't leg fatigue that brought me down. I believe it's the dehydration that is doing me in on these longer runs. Temps. again were not that bad, but the humidity was sauna-like, and I sweat by the bucket-load... so no surprise that I dehydrate easily. I may need to work on timing my fluid intake. I drank 8 ounces at ~5.5 miles, ~7 miles, ~8.5 miles, and ~9.5 miles. I may need to start taking in the fluids earlier. I started feeling a little dizzy around the 9 mile point. Again, I didn't get started until around 8:30AM, and getting out there by 6:00 or 6:30 would probably help a lot.
Once I got back home and rehydrated, I felt fine fairly quickly and did yardwork for several hours Sunday afternoon. I used to be completely exhausted all day on Sundays after a run like this, so I think that's further evidence that I was dehydrated and not generally fatigued.
I'm ready for October weather! (Although not the shorter days)
For Monday -- I was planning to workout with weights tonight but may make it a rest day...
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!!! [/qb]
I've found that self-massage helps my achilles tendinitis. My left achilles swelled up like a Christmas ham when I was at OCS, and self-massage helped bring it back down to where I could run and walk without pain.
KM, I'll keep that in mind. As of now, it's doing much better... waiting for the next ache or pain!
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TUESDAY NIGHT WORKOUT - July 19, 2005:
I. BB BENCH PRESS: 8x120; 8x172.5; 4x172.5; 3x172.5 -- first set went well, then I felt like I couldn't keep the bar balanced and blew the 2nd and 3rd sets...??
II. PULLUPS: BWx5; +25 x 6; +25 x6; +25 x6
III. DIPS: +30 x7; +30 x5; +30 x4
IV. CHIN-UPS: +25 x6; +25x5; +25 x4
** up to this point I was worse this week on every exercise compared to last week. That always makes you feel good! At least the next two exercises I had some improvement, maybe because I didn't exhaust my muscles on the earlier exercises as much -- which suggests it was the mental thing working against me this week.
V. INCLINE DB BENCH PRESS: 60ea.x8; 60ea.x6
VI. CONCENTRATION CURLS: 40x7; 40x6
VII. ABS:
A. HANGING LEG RAISES with twists (left-center-right) + 20# ankle weights: 18 (6 each position)
6.2 mile run. 47:09. Last mile = 6:38. Weather was horrible. I waited until 7:20pm to run and finished when it was nearly dark, and it was still 85 degrees when I started. Humidity 200%. 85 at 7:20pm is unusual for us out here in the rural hills . Supposedly some hope for lower humidity next week once we get past some even worse weather for the next few days.
Another decent week with these exercises, and now I will be in pain for days... My depth seemed good on both the squats and the overhead squats -- mainly the second set on the O/H squats -- I always seem to go too cautious on the first set.
I won't be able to run in the AM since I have to haul kids around to camps and day care... which means I'll be doing another evening run in the sweltering Summer air. What fun! [img]/images/graemlins/laugh.gif[/img] I'm thinkin' my long Sunday morning run ain't gonna be so long this week.
Originally posted by BILL2380:
[qb] Every time I read that you're doing Good Mornings with 225 lbs my back hurts. That has to be a world record. [/qb]
LOL -- well, this is the first time I have gone this high with Good Mornings. I don't think I have ever gone 200+ in the past. They are the best exercise for nailing my hamstrings. It took me a long time to get the form down properly so that I'm pushing back with my glutes and using my hamstrings and not really bringing the lower back into it much.
Dave, an idea for your overhead squats: Do 3 sets, and do just 2 or 3 reps for the first set to loosen up and help yourself get deep and in the groove. I think this will help out in getting all the good reps you want for the workout.
I for one enjoy running in the heat. Stay hydrated and the rest is just mental?
I must be the world's heaviest sweater... I *always* have soaked running shorts at the end of the run... even when it's much cooler. In fact, my running shoes are so wet after a run, it takes them 1-2 days to dry out indoors in the A/C (they dry slower outside due to the humidity). I literally leave puddles all over the house when I return from a run, which goes over really well with my wife!
So hydration is a huge problem for me in this weather. I don't know whether the rest is all mental -- somewhere I read that the high heat reduces Oxygen availability, similar to a substantial elevation change. But I think a lot of it is mental.
Buk, that's a good tip on the Overhead Squats. I'll do that next time. A few weeks ago I had a nice little experience where I lost my balance and dropped the bar behind me, so that has me a little more cautious when doing them.
Another delightful running day. 5.05 miles. 38:35. Average pace = 7:38, which I don't feel too bad about since I tackled some bad hills.
AFTERNOON WORKOUT:
I. STANDING BB SHOULDER PRESS: 8x95; 7x120; 5x120; 5x120
II. BENT OVER BB ROWS (1 sec. pause at top): 8x120; 8x150; 7x150; 7x150
III. SEATED DB SHOULDER PRESS: 9x50 each; 6x50ea.; 5x50ea.
IV. DB LATERAL RAISES: 10x15ea.; 10x15ea.
V. HANG CLEANS: 6x112.5; 7x112.5; 6x112.5
VI. BB SHOULDER SHRUGS: 9x235; 9x235
VII. ABS
1. BB ROLLOUTS: 30
2. DIP BAR LEG RAISES (legs straight): 15
3. GAGNE'S CYCLONES (+30#db) - 13 ea. side
4. INCLINE BENCH SIT-UPS (+50#db) - only 3
5. DRAGON FLAGS -- (+20# ankle weights) - 15
I think I'm going to try a 9.3 mile route for my Sunday morning run. It's not as long as I prefer to do on Sundays, but it's hard and hopefully will give me extra benefit before I dry up. LOL. If I'm smart, I'll get out there extra early, but somehow that never seems to happen on a Sunday.
AM RUN: 9.3 miles. 1:14:24, which is 8:00 average pace right on the nose. I got started around 7:30 AM, and it was only 75 degrees when I started -- so a little better. Warmed up fast, and the humidity was obnoxious. Still a lot slower than I was running this course during the Spring, but I rarely ran this course under 7:20 average pace as I recall. The forecast for next weekend (as of now) is calling for slightly cooler temps... highs only around 90... so hopefully I'll have the juice to bump up the long run next weekend.
I know what you mean -- it's not cooling off in the evenings very much at all. I think you guys are getting it worse over in Arkansas than we are here. Our temps. have not been anything out of the ordinary -- it's just the very high humidity. Plus it has been several Summers since we've had any really steamy weather in this area - we've been spoiled. I read that it has been three years since Birmingham hit 95 and 5 years since we hit 100, which is downright bizarre. Global cooling?
Are you saying that when Manhattan freezes over, Dennis Quaid won't really be able to save the day?? [img]/images/graemlins/confused.gif[/img]
MON. JULY 25, 2005:
6.54 mile run (is Google Earth cool or what???)... 45:27. Average pace = 7:15. Weather conditions - cool and refreshing. 90 at start, 86 at the end. Humidity off the charts.
Better pacing, but on the other hand, I used Google Earth to plan a partially new route that was actually fairly level (or rolling) - more so than the routes I normally run. I don't know why I had never tried this route previously, except that I had preconceived notions about that road passing through a redneck trailer trash hellhole (I drove down the road years ago), which might lead me to having a Deliverance-type experience of being ravaged by Pit Bulls and Chows. However, I am now glad that I took the route. Much more like a typical race route around here - so it will be great for tempo runs. I also can extend the route for longer runs on more gentle terrain. The scenery was actually great -- lots of pastures, rolling hills, nice sunset. The Appalachia-esque trash hole that I remembered seems to be gone. And all of the dogs along the route were friendly (very unusual for around here!).
The second half of the run did have an incline (from a low of 603 feet to a max of 840 feet -- thanks again, Google Earth!), but it wasn't too bad. Enough to slow down me down a little.
I decided to go ahead and start my plan of reducing weight training to 2 days per week and running 5 days per week. That will give me a little over 4 months of extra running before the first marathon I want to run (Rocket City, Huntsville, AL, December). This will seem odd, I am sure, because I have religiously weight trained for 3-4 days per week for over 3 years (except for rest weeks and vacations).
I'm curious to see how my weight responds with the extra running day. For now, I am not planning to increase calories, which may cause a very slow weight loss. I was 172.5 this morning, and I expect that I might drop back 4-5 pounds by the time I run the Huntsville Marathon.
My first workout under the 2 days per week plan... Ironically, I won't get my 5 runs in this first week, because my wife is out of town Fri/Sat, and I supposed abandoning my kids at home while I go running would be sorta neglectful.
I. BB BENCH PRESS: 8x120; 8x172.5; 6x172.5; 4x172.5 (better than last week, but still crashed on the last set)
II. CLEAN + PRESS: 6x90; 6x115; 6x115; 6x115 (I forgot how much these take out of you!)
III. SQUATS: 8x220; 8x275; 8x275; 8x275 (these went well)
IV. BB SHOULDER SHRUGS: 10x235; 6x235 (grip failed)
V. WEIGHTED DIPS: +30 x 8; +30 x6
VI. DB SHOULDER PRESSES (seated): 5x50; 3x50 (these sucked -- didn't realize I had tired out my shoulders at this point so much).
VII. DB CONCENTRATION CURLS: 8x40; 7x40
VIII. ABS (even though I didn't feel like doing them at this point...)
A. Hanging Leg Raises/Twists (Left-Center-Right positions): +20# ankle wts. 18 (6 each position)
B. Incline Bench Sit-Ups (+50# DB): 6
C. DRAGON FLAGS (+20# ankle weights): 12
D. SWISS BALL SIDE RAISES: +30# db: 11 each side
E. WEIGHTED SWISS BALL CRUNCHES (+50# DB): 20 (these seem really easy -- I guess I should just stick with curlups on the floor.)
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THURSDAY, JULY 28, 2005 - EVENING RUN:
6.2 miles. 45:49. Ave. pace= 7:23. Final mile = 6:42. Seem to be recovering some pace, although I was still dramatically slower on long inclines than during cooler weather, which impacted my time overall. I also noted that I was slower than I should be coming off the long uphill -- recovery seems to take longer in the pleasant weather. I was plastered with gnats again too! [img]/images/graemlins/laugh.gif[/img]
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FRIDAY AM RUN -- 7/29/2005:
7.2 mile run. 54:41. Ave. pace= 7:36. Slower than the previous evening, but this one had two tough inclines instead of one. On the other hand, temps. were MUCH better... I should have been faster on this one. It might take some time for me to adapt to running one evening and then again the very next morning.
I have a race (10K) in 5 weeks, so I guess I'll find out where I am speedwise at that point. I'm hoping to use at least one run per week to focus on faster-paced intervals.
Now off to plan my second weight training workout for the week!
III. DEADLIFTS: 7x220; 4x275; 6x275; 6x275 (not sure what happened on the first work set... I got 8 last time. May not have been warmed up enough. Also, I wasn't careful enough with form -- I felt a lower back pull -- first time in a long time for that.)
IV. 2-HAND LYING DUMBELL PULLOVERS: 8x75; 6x75
V. OVERHEAD SQUATS: 6x90; 6x115; 7x115
VI. GOOD MORNINGS: 8x225; 9x225
VII. SINGLE ARM OVERHEAD TRICEPS EXTENSIONS WITH LEAN: 7x25; 6x25
VIII. ABS:
1. WEIGHTED CURL-UPS: +50 -- 27
2. RUSSIAN TWISTS/FEET UP: +30 --- 7
3. DIP BAR LEG RAISES/ LEGS STRAIGHT -- 15
4. BICYCLES: +20 (ankle wts) -- 35 each side
5. FULL V SITS: +20# ankle wts +30# db --- 12
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SUNDAY JULY 31, 2005
AM RUN -- 14.25 miles (I need to recheck the distance, but this is very close). 1:53:13. AVE. PACE = 7:57/mile.
This was a new long course for me with fewer major hills. There was a big incline from mile 3 to ~ mile 4.5, but then a long period of relatively level to rolling terrain until around mile 12 when there was another incline period to go back up over 200 feet in elevation -- but most of that is not an evil grade. Temps. were reasonable but humidity was typical and sky high. I started later (around 8:30am), because the forecast was for cloudy skies. Unfortunately, the sun broke through the clouds and made it hotter at times. Fortunately, I had long stretches along well-shaded, heavily wooded roads. I ran about 5 miles on a dirt road, which was nice for the surface change, except for the big potholes I had to watch out for.
Most of this run went really well. At ~9 miles, I was at 67 minutes -- so about 7:27 pace up to that point. Things continued to go well through a little past 11.5 miles, and then I felt the big crash coming on and wound up slowing down and taking some walk breaks to finish the run. Dehydration and overheating. Again, I had 24 ounces of Gatorade with me, but it only works for so long. At any rate, it was a decent run for the time of the year. Hopefully only 5 or 6 more weeks of this and then we'll get some drier (but still warm to hot!) weather for Fall.
I ordered new running shoes -- hopefully they will get here soon! My joints need them.
I made homemade granola again on Sat. night so I would have it for Sunday morning before the run. This time I measured all of my ingredients and calculated that one cup of this homemade stuff has 533 calories!! Maybe I should cut back on the assorted nuts, etc. I am putting into this stuff. [img]/images/graemlins/tongue.gif[/img] I put coconut in it this time as well, and I don't think that contributed all that much flavorwise, but it did add a lot of calories.
Evening run. 6.1 miles. 47:10. Ave. pace= 7:44. This was a "recovery run" following my Sunday long run. Hard, hilly course, so I took it fairly steady but without any major push for intensity. My average pace through the first 4.3 miles was ~8:06, and then I ramped it up for the remainder. Final mile was 6:32. which surprised me, because it felt slower.
Out of curiosity, I weighed myself immediately before and after this run to find out how much fluid I lose on one of these runs. I lost 6 pounds of fluid on a 6.1 mile run, so ~1 pound per mile. Last night was very humid, but temps. were not that bad... I know I was sweating a lot more on my Sunday long run. No wonder I can't keep myself hydrated. LOL. Fortunately, I can drink like a horse up until the time I leave for a run (I probably drank 4 pounds of water in the hour-1/2 preceding last night's run), but I guess there is only so much you can do to prep yourself for that type of fluid loss.
No running or workout expected today, since I am meeting my wife and daughters after work at the local amusement/water park. Tomorrow I will probably do weight training in the morning and may run in the evening depending on how I feel and maybe knock out my "double up" day early this week.
I. BB BENCH PRESS: 8x120; 7x172.5; 6x172.5; 6x172.5
II. CLEAN + PRESS: 6x90; 7x115; 6x115; 6x115 -- these are killers -- a great exercise.
III. SQUATS: 8x220; 8x280; 8x280; 7x280 (almost lost it in the first set -- I started to tip forward, but fortunately regained my balance! I can feel it in my lower back a little, though...)
IV. BB SHOULDER SHRUGS: 9x240; 8x240
V. WEIGHTED DIPS: +30 x 9; +30 x7
VI. DB SHOULDER PRESSES (seated): 4x50; 3x50 (as with last week, my shoulder pressing strength is gone by this point).
VII. DB CONCENTRATION CURLS: 5x45; 5x45
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EVENING RUN:
5.05 miles. 37:05. Average pace= 7:21/mile.
This run went pretty well. Humidity was lower. The first 2.7 was slower -- I was in the 7:40's for pace, but I ramped up somewhat for the last 2.35, probably close to 7:00 pace for that stretch. All in all, not bad -- better than I expected since I had done squats in the AM.
For Thursday - another evening run planned. I think the more humid air is making its return. Ugh!
EVENING RUN: 6.3 miles. 47:17. Ave. pace = 7:30. The humidity was back, but not as oppressive as it has been for most of the past few weeks. This run went pretty well. I felt slow on the start, but then fairly strong for a hot Summer evening on the long incline up to the top of our "mountain." I up-tempo'd for the last 1.8 miles and averaged 6:43 pace (6:30 on the final mile).
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FRI. AUG. 5, 2005 --- "B" WORKOUT
I. PULLUPS: BW x5; +25 x8; +25 x7; +25 x6
II. SINGLE-ARM DB ROWS: 8x50; 8x100; 7x100; 7x100
III. DEADLIFTS: 7x220; 6x275; 8x275; 5x275 -- second week in a row that I did fewer reps on my first work set than the second, so next week I will go back to two warmup sets before starting the work sets. I was concerned about lower back problems, because it had been bothering me a little earlier in the day... presumably from my almost tip-over when doing squats on Wed. morning. But no problems, and my back feels fine this AM. Could also be running and my need for new shoes (which have been ordered - where the hell are they?!?!?!)
IV. 2-HAND LYING DUMBELL PULLOVERS: 10x75; 8x75
V. OVERHEAD SQUATS: 8x90; 6x115; 6x115 - felt a little more wobbly on these compared to last week.
VI. GOOD MORNINGS: 8x230; 8x230
VII. SINGLE ARM OVERHEAD TRICEPS EXTENSIONS WITH LEAN: 9x25; 6x25
VIII. ABS:
1. HANGING LEG RAISES/TWISTS (Left-Center-Right) +20# ankles -- 24 (8 each position) -- these hurt! Especially the grip from the hanging after doing pullups, etc. Good for pumpin' up your callouses.
2. RUSSIAN TWISTS/FEET UP: +25 --- 12 ea. side
3. INCLINE BENCH SITUPS +50# db -- 5 reps - LOL
4. DRAGON FLAGS - +20# ankle wts: 15
5. FULL V SITS: +20# ankle wts +30# db --- 13
-- The weekend looks mostly cloudy with off-and-on showers... I hope that bodes well for running, especially cooler temps! This morning I am planning a 7.2 mile run and am planning to incorporate some fast tempo segments in the run.
7.2 mile run. I would probably call this a run with Fartlek intervals -- but instead of going for fastest pace on straightaways, I went for faster pace/higher intensity on uphill segments and then lowered intensity (or even walked a few times) on flatter or downhill stretches. This was a pretty killer workout, although I was pretty happy with my stamina during the uphill, intense segments.
Total time was 55:59. Averages out to 7:47 per mile, but my paces were all over the place during this run. I was pretty wiped out by mid-run, because I had dealt with two big inclines. Final mile was 6:50 -- a little slower than the last couple of runs.
Tomorrow is my longer run day. My schedule is not looking good - this run may be an evening run. Hopefully it won't be too hot and muggy. Haven't decided on distance.
LONG RUN -- ~12.9 miles. I included a new area in this run that I had never even driven. Whoa! Worst combination of length and grade on an incline that I have encountered around here. Very challenging, and I wasn't expecting it to be that tough - the peak just doesn't look that high from the interstate below. LOL. Great views, though! As was the case last week, I petered out around the 11 mile mark.. although this time I had tackled more difficult terrain, so at least that was a plus. Sort of lumbered my way through the last couple of miles. My pace was reasonably good through about 10-11 miles, but my finishing time was 1:46:28. I actually thought it would be worse than that. I goofed around all morning and didn't get this run started until 11:30AM, so that didn't help, and once the sun broke out, I overheated pretty quickly.
MORNING RUN -- 6.1 miles. 46:25. Average pace = 7:37. Since this was the morning after a long run, I chose a very hilly course to make sure I had a decent workout. I was assuming my pace would not be there and didn't want to sandbag overall. This run actually went faster than I expected. The final mile took me ~6:30, which surprised me, because I felt like I was slower than that. Weather conditions were better this morning, and I think my pace perception is screwed up from the past several weeks of Summer weather.
I checked my course from yesterday on Google Earth and found out that my newly discovered monster hill had a 380 foot elevation change over ~0.7 miles. A 400+ foot change over 1 mile, and actually much of that 380 foot increase was on one particularly obnoxiously long and steep segment. This is definitely the worst hill I have found here for grade and length combined (I have worse grades around and longer inclines, but this is the hardest combo). This will make a nice challenge, as I did not make it all the way up without briefly stopping a couple of times to walk for a few steps.
Re: See BamaDave Run (and Lift)
[/qb]
Linear Mode
