See BamaDave Run (and Lift)

[BamaDave]

SAT JULY 16, 2005:

AM run -- 5.05 miles. Mixed length and speed intervals during the run. Final time was around 38:30.

EVENING WEIGHT TRAINING: -- Doing this from memory, so could be off a little

I. STANDING BB SHOULDER PRESS: 8x95; 8x117.5; 6x117.5; 6x117.5

II. BENT OVER BB ROWS (1 sec. pause at top): 8x120; 8x150; 7x150; 7x150

III. SEATED DB SHOULDER PRESS: 8x50 each; 7x50ea.; 6x50ea.

IV. DB LATERAL RAISES: 10x15ea.; 10x15ea.

V. HANG CLEANS: 6x112.5; 6x112.5; 2x112.5 (mis-flipped the bar on the last set -- not cool!)

VI. BB SHOULDER SHRUGS: 8x235; 7x235

VII. AB CIRCUIT (done twice)

1. GAGNE'S CYCLONES (+30#db) - 12 ea. side; 8 ea. side

2. INCLINE BENCH SIT-UPS (+50#db) - 8; 3 (yowch!)

3. DRAGON FLAGS -- (+20# ankle weights) - 12; 11


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

SUN. JULY 17, 2005

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...

[kmwest]

Originally posted by BamaDave:
[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.

[BamaDave]

KM, I'll keep that in mind. As of now, it's doing much better... waiting for the next ache or pain!
------------
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)

B. INCLINE BENCH SIT-UPS: 50#db - 7; 5

C. RUSSIAN TWISTS/ feet off floor/ +30#DB -- 8; 9

D. BICYCLES +20# ankle weights: 30 ea. side

[BamaDave]

WED. JULY 20, 2005 --

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.

[BamaDave]

THURS JULY 21, 205 -- Lower Body Workout

I. DEADLIFTS: 8x180; 8x220; 8x275; 6x275; 6x275

II. BB SQUATS: 8x190; 8x230; 8x270; 8x270; 8x270

III. GOOD MORNINGS: 8x225; 8x225

IV. OVERHEAD SQUATS: 8x110; 6x110

V. DB LUNGES (2x50# dbs): 7 ea. leg; 6 ea. leg

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.

[Bill2380]

Every time I read that you're doing Good Mornings with 225 lbs my back hurts. That has to be a world record.

[BamaDave]

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.

[BamaDave]

FRI. JUNE 22. 2005:

7.05 mile run. 55:20. 7:51 average pace. Waited until 7:20pm to start, but it was still 88.5 degrees at that time...

SUCKS!!

Felt like I was running in a bowl of warm soup. What else is new?!?!?! [img]/images/graemlins/mad.gif[/img]

[ninja]

Hey, at 9pm I had 95 and a 103 heat index. It was the first time I have sweat through a pair of shorts.

Want to trade?

[kmwest]

It's supposed to be 102 tomorrow with a 114 heat index.

I'm going to get up uber-early (4:30-5 a.m.) for a boots run, then go back to sleep. I'm guessing I'll still soak through my cammie trousers.

[Buk]

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?

[BamaDave]

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.

[ninja]

I'm a nasty sweater too, but I have NEVER gotten 100% of them soaked. I've come close, but never soaked them until last night.

Hell, I think I'm going to do it again tonight!

[BamaDave]

SATURDAY -- JULY 23, 2005:

MORNING RUN:

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.

[BamaDave]

SUNDAY -- JULY 24, 2005

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.

[cappuccino]

I'm really impressed how you can get out there and run!

It's soo hot, even the evenings are miserable.

[BamaDave]

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?

[kmwest]

Originally posted by BamaDave:
[qb] Global cooling? [/qb]

Maybe that cheesy disaster movie from last summer (I won't give it the respect it doesn't deserve by typing out its name) is coming true.