See BamaDave Run (and Lift)

[BamaDave]

Thanks, Greg. Yes, the Nike Frees will give you ript abz. The lack of support makes you brace your abs constantly for extra stability.

---

WED. 4.25.07
AM RUN

TOTAL DISTANCE: 6.55 miles
TOTAL TIME: 51:14

*LOWER BODY DYNAMIC WARMUP

WORKOUT (0.75 mile repeats on road):

I. Warmup Run - 1.04 miles - 7:46 (7:28 average pace)

II. 5 x 0.75 mile repeats with rest intervals until HR = 120 bpm

A. 4:38 (6:11 pace) -- 1:04 rest interval

B. 4:46 (6:22 pace) -- 1:22 rest

C. 4:43 (6:18 pace) -- 1:37 rest

D. 4:52 (6:30 pace) -- 1:56 rest

E. 5:39 (7:32 pace) -- 1:56 rest Long hill on this one PLUS my shoe came untied PLUS I was attacked by a dog. In other words, this one was a disaster.

III. Cooldown Run - 1.38 miles - 10:50 (7:53 ave pace)

-- Pretty good workout, but I faded after the first three 0.75 mile repeats. Hopefully I'll make some semi-newbie style gains on this kind of workout for awhile. I hope.

[Lisa~]

Originally Posted by BamaDave

Thanks, Greg. Yes, the Nike Frees will give you ript abz. The lack of support makes you brace your abs constantly for extra stability.

Great answer! HA!

Dave, I'm glad the Nike Frees have been a good thing for you. I've been following your log with interest because I've had mixed thoughts about those shoes. Cappy had hers on at the Summit and she seems to like them too. Very cool that you're back to running and may have just found the answer. Good for you.

[BamaDave]

Thanks, Lisa! I'm cautiously optimistic about the Frees. I'm pretty amazed by how much better I feel post-run in the Frees versus other running shoes. Most notable is the MUCH reduced tightness in my hip adductors. With the orthotics, those had become really tight. Which doesn't that suggest an exacerbation of the same problem I was having?? Wouldn't tighter, more active hip adductors indicate my leg rotating inward on landing and stressing my ITB and possibly causing the heel pronation thing?? (I'm not very good with biomechanics, so just wondering...)

Whatever the case, I'm keeping up the glute med strengthening stuff. Someone pointed out to me that, in my avatar photo, it looks like my shoulder is dropped on the side where my leg is landing... which could be caused by a weakness in the hip. Could just be that photo, and I'm not sure I see it nearly as much in other photos from that race, but interesting!

[BamaDave]

THURS. 4.26.07
PM RUN

DISTANCE: 6.3 miles
TIME: 47:16
AVE. PACE: 7:30/mile

-- After work run in the big city. Mostly the same route as the last two Thursdays, except with some changes to add 0.7 miles. Big climb in mile 3. I'm happy with how this went!

My new Nike Free 5.0 v2's arrived today. I'm hoping to give them a test ride in the morning. The sole of the shoe doesn't seem much different from the 7.0 Trainers I have already been using - the heel is raised about the same amount (maybe even a little more), and the toe section is about the same width. But these shoes are a little lighter, and I especially noticed that the heel is less reenforced... as in, essentially no reenforcement. I'm interested to see what my wobbly, pronating heels do in these. Walking around, they felt fine. The only thing I noticed was that I felt like I was supinating a little more in them (due to my high arches?). As far as cushioning, my initial impression is that they are similar to the 7.0 Trainers. I've read some complaints of the v2 5.0's on LetsRun from those who really liked the original 5.0's. Apparently some people think Nike beefed up the v2's too much, but I imagine that's fine for me.

[BamaDave]

FRI. 4.27.07
AM RUN

*FOAM ROLLING, LOWER BODY DYNAMIC WARMUP

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

-- Tried out the Nike Free 5.0 v2's this morning. They felt good. Not a lot of difference from the 7.0 Trainers as far as road feel.

[BamaDave]

FRI. 4.27.07
PM WORKOUT

*LOWER BODY FOAM ROLLING

*WEIGHTED LYING SIDE LEG RAISES - +10# ankle wts: 20 ea.; 15 ea.

A. CHIN-UPS (TO DEADHANG): 10x BW; 3x +40; 3x +40; 3x +40; 8x BW

B. BULGARIAN SPLIT SQUATS: (100# - two 50# db's): 3ea.; 5ea.; 5ea.

C. DIPS: 15x BW; 4x +40; 5x +40; 5x +40; 8x BW

D. SINGLE-LEG RDL's: (70# - two 35# db's): 10 ea.; 10 ea.

E. SWISS BALL PUSHUPS (feet on ball): 20; 14

F. STEP-UPS: (100# - two 50# db's): 5 ea.; 5 ea.

G. DRAGON FLAGS: 3 sets of 12

-- Still avoiding things that annoy my back. Actually, the Step-Ups and BSS's annoyed it a little. First time I have gone heavier on those in awhile, and it took some adjustment!

[BamaDave]

SAT. 4.28.07
AM RUN

*LOWER BODY DYNAMIC WARMUP

DISTANCE: 7.35 miles
TIME: 58:49
AVE. PACE: 8:00/mile

-- Slowed it down a bit this morning. Fourth consecutive running day, which is something I haven't done since last November! It was a good morning to work on my form. I plan to run tomorrow morning as well, but I won't run as far as the past two Sundays since the Indy Mini will only be SIX days away! Hard to believe!

[BamaDave]

SUN. 4.29.07
AM RUN

*LOWER BODY DYNAMIC WARMUP

DISTANCE: 11.0 miles
TIME: 1:28:02
AVE. PACE: 8:00/mile

ELEVATION PROFILE:



-- I was pretty happy with this run. Fifth consecutive running day and a little over 35 miles total during those five days... so my legs were fairly fatigued. I'm happy with where I am, though, one month after resuming running on a regular basis. The weather conditions were almost identical to last Sunday. Mid to upper-70's, sunny, but very low humidity. In the shade, it actually felt really good for running.

I may only run one day this week in advance of the Indy Mini-Marathon on Saturday. I want to rest enough to be able to make a decent effort there. I would like to finish solidly in the 1:30's. I may try to put myself on a 1:35 pace and see what happens. At the Huntsville Half-Marathons the past couple of years (which is flat compared to my training area), I have been able to run 45-60 sec/mile faster than a typical training run of a similar length. But I don't know whether that will apply for Indy with such a limited time of training.

[kuri]

Your hitting a mini-marathon already? You don't mess about do ya?

Nice step-ups btw. I never see others in my gym doing those that heavy nor 1leg RDLs, not even the other trainers.

[BamaDave]

Thanks, Chris.

I'm not running the 1/2-M at an all-out effort (I don't think ). I've run 13.2 and 14.3 this past month, so the distance should not be a problem.

---

TUES. 5.1.07
AM WORKOUT

A. BENCH PRESS: 12x140; 3x195; 3x195; 3x195; 9x160

B. PULLUPS (to deadhang): 9x BW; 3x BW+35; 3x BW+35; 3x BW+35; 8x BW

C. PUSHUPS: 27; 18; 14

D. BB MILITARY PRESS: 120#: 3; 3; 3

-- Really short on time this morning, so I had to cut out some lower body stuff I planned to do. I'll have to pick that up tomorrow. I'm really annoyed with this hip/lower back thing. It's still limiting me. I may give front squats a try tomorrow, but I know deadlifts are still out for now. I was dead on the military presses after the other exercises - that just plain sucks! I'm feeling a little progress already on the chins and pulls going to a true deadhang, so I'll keep them up. 9 at bodyweight was my actual failure limit this morning, whereas I could probably do several more by only dropping to active shoulder position.

[twinsavsvikingsfan]

I think you'll be able to kick it pretty good at Indy. Biking while you weren't running really helped, I'd say. Plus, we all know you're the real mutant.

[jruck37]

Looking good, Dave. Are you going to be rocking your new Frees this weekend?

[BamaDave]

Thanks, Jim. It would be nice to work up to your mutant standards of training sometime reasonably soon.

Jamie - I probably will use the Frees. I'm bringing my older pair just in case I have a change of heart. But since I have been running in Frees for a few weeks at this point, now I'm paranoid about NOT using them. LOL. So, I most likely will.

[BamaDave]

WED. 5.2.07
AM RUN

DISTANCE: 5.05 miles
TIME: 38:17
AVE. PACE: 7:35/mile

-- This was my only run this week ahead of Indy. I may ride my bike tomorrow but probably won't. It was around 60 degrees this morning with reasonable humidity - probably very similar to what the weather will be like at the race on Saturday. Should be nearly perfect!

[Kevin Littler]

Have a fantastic race at the Indy Mini Dave.

Don't forget to post photo's from the 'Summit' .

[BamaDave]

Thanks, Kevin. I am definitely bringing my camera. Bwuhuhuhuhuhuhuuuuu.