See BamaDave Run (and Lift)

[BamaDave]

TUES. 5.8.07
AM RUN

DISTANCE: 5.05 miles
TIME: 38:04
AVE. PACE: 7:32/mile

-- Pretty good run - wow, the weather was beyond perfect. Low 50's, dry air. This must be some kind of teaser before the hell of Summer kicks in for good. Same course as last Wed., except I ran it in reverse... which is usually the slower direction for me. But I knocked a few seconds off of last week's time. I cranked it up, though, for the last two miles... which actually felt good. I feel like with these shoes, at least right now, I don't auto-pilot as easily and really have to concentrate on what I'm doing when I jack up the pace.

[BamaDave]

Indy Mini Photos clearly documenting the death march. LOL!! At least they got a good one of Jim and me before the race.

[BamaDave]

WED. 5.9.07
PM WORKOUT

*LOWER BODY FOAM ROLLING

A. FRONT SQUATS: 10x120#; 10x140#; 10x140#

B. BB MILITARY PRESS: 125#: 6; 4; 4; 4

C. PULLUPS (to deadhang): 10x BW; 3x +35#; 3x +35#; 3x +35#; 8x BW

D. BB LUNGES: 120#: 5 ea.; 6 ea.; 7 ea.

E. KING DEADLIFTS: BW: 10 ea.; 10 ea.; 10 ea.

F. PUSHUPS (feet on Swiss Ball): 25; 16; 14

G. DRAGON FLAGS: 14; 15

-- Tried some front squats tonight, even though this annoyance around my right hip is still there. I didn't go too heavy to see what happens. It feels a little more annoyed , but I don't know if the FS's did it.

I'm thinking about doing some CrossFit stuff for awhile in combo with doing a lot of single-leg stuff. I also want to work on my Front Squats this Summer. I seem to hit a wall with those where I can't go heavier without falling forward.

[jruck37]

Great pics, Dave. It looks like you've got your tickets to the gun show.

[twinsavsvikingsfan]

hahahahahahaha!!!!!

[BamaDave]

Originally Posted by jruck37

Great pics, Dave. It looks like you've got your tickets to the gun show.

LMAO!!!

[BamaDave]

THURS. 5.10.07
PM RUN

DISTANCE: 6.3 miles
TIME: 49:15
AVE. PACE: 7:49/mile

-- This was my first real "hot" run of the season, although still not up to July/August standards. This should also be my last Thursday evening run in the big city now that Spring soccer season is ending - no need to get a run in downtown before heading to the soccer field. I certainly will not miss them. Birmingham has the worst sidewalks on the planet. For some reason, they've all been through a magnitude 8.0 earthquake, even though I am not aware of any event like that in the city's history. This was the second time in 5 days that I wound up going out to eat in sweaty running clothes. I'm sure the other customers appreciated it greatly.

[twinsavsvikingsfan]

Let me guess the other time...

[kuri]

Keep the weight back on your heels on the front squats, so much so that you can wiggle your toes when your at the bottom.

Might need to widen your stance a bit too and press your knees out when you come up - just a guess as I haven't seen you squat. That's usually the case when my clients are having similar issues.

[BamaDave]

Thanks, Chris. I had a dream last night that I was doing front squats and wiggling my toes at the bottom. Maybe I should seek a therapist!

---

FRI. 5.11.07
PM WORKOUT

CROSSFIT #070510

FIVE ROUNDS FOR TIME:

95# POWER CLEANS, 21 reps
12 HANDSTAND PUSHUPS

TOTAL TIME: 24:20

Individual Lap Times (Power Cleans/ Handstand Pushups):

Rnd 1 - 2:04 / 2:16

Rnd 2 - 3:24 / 2:13

Rnd 3 - 3:05 / 1:11

Rnd 4 - 3:40 / 1:08

Rnd 5 - 3:51 / 1:24

Additional Exercises:

A. SIDE LUNGES: +50# DB: 8 ea.; 8 ea.

B. GAGNE'S CYCLONES: +30#: 10 ea.; 10 ea.

C. KNEES-TO-ELBOWS: 10; 7

-- It's been a long time since I've done a CrossFit workout - and it will definitely take awhile for me to get into the CrossFit groove. Yikes. The Handstand Pushups were with my feet on a safety bar on my power rack, which was really uncomfortable and awkward and resulted in some kind of bastardized version. I wasted a lot of time in the first two rounds changing the bar position. I need to try these up against a wall. Unfortunately, the power cleans have annoyed the hell out of the spot on my back. UGH. Hot-n-humid run on tap after this morning's soccer game.

[BamaDave]

SAT. 5.12.07
AM RUN

TOTAL DISTANCE: 5.05 miles
TOTAL TIME: 42:15

WORKOUT:

*LOWER BODY DYNAMIC WARMUP

*WARMUP RUN - 0.78 miles - 6:43 (8:39 pace)

*6 x 0.5 mile repeats with rest intervals until heart rate = 120 bpm

1. 3:12 - Rest = 1:53
2. 3:29 - Rest = 1:19
3. 3:37 - Rest = 1:31
4. 3:23 - Rest = 2:28
5. 3:09 - Rest = 1:56
6. 3:30

*COOLDOWN RUN - 0.76 miles - 5:58 (7:54/mile)

- This was a hilly 0.5 mile repeat workout on the road. Pretty easy to tell which repeats had the most uphill. I didn't get this started until after 11:00AM, and it was pretty brutal out there heat and humidity-wise. Full sun, humidity up, well into the 80's. BLEH! It didn't feel very strong, but my HR was well into the 170's at the end of each interval, so my effort was probably okay. My back was hurting pretty badly during the warmup run, but I eventually shook it off reasonably well.

Very lonnnnnnng weekend here with lots of family activities. I missed my Sunday run, so I'm planning a shorter one early in the AM.

I've screwed myself up as far as weight training with my workouts last week, especially the 105 reps of power cleans on Friday. So, I guess I'm just going to have to do what I finally got through my thick skull to do for the ITB problem and lay off of anything that even aggravates it a little bit until it finally clears up. UGH!!!

[UpNorth]

So you're jumping back to CF, huh? Miss the variety? I bet you adapt to it very quickly with all of the running, biking and Cosgrove you've been punishing yourself with.

[jruck37]

Nice intervals, Dave. I'm thinking about adding some speed/conditioning type of work to my routine. How do you like the half mile repeats?

[BamaDave]

Jeff, I hope to get back into CF. During Fall of 2005, when I set all of my major race PR's, I was doing a fair amount of CrossFit stuff. I'm not sure that was just a coincidence. Not only from the physical angle, CF certainly toughens up the mental side as well to tough it out through things. MY CF workouts will be limited, though, until I get this back thing squared away.

Jamie, I do like the half-mile repeats. That seems to be the standard distance for improving long distance running paces. However, the running plan I did last Fall had me doing shorter ones at the beginning (even 100-200 meters) and built up the 800 meter or half-milers. I like longer repeat workouts as well, especially for 1/2-M and marathon training.

[kuri]

I had a dream last night that I was doing front squats and wiggling my toes at the bottom. Maybe I should seek a therapist

Your freaking me out man!

You need to stop adding the extra ingredients to your PWO.

Yesterday's workout brought on some lumbar pain with me too (and the wife). Word to the wise: power cleans, front squats, and single leg RDLs all in one workout is not advisable for those predisposed to problems.

[BamaDave]

Extra ingedients? I rarely drink a PWO. LOL! Maybe I'm being poisoned by a coworker or something. Hmmmmm.

My back pain is closer to the hip rather than near the spine. It improved dramatically today versus Sat and Sunday but still lingering. GO AWAY!

---

MON. 5.14.07
PM RUN

*LOWER BODY DYNAMIC WARMUP

DISTANCE: 10.1 miles
TIME: 1:18:23
AVE. PACE: 7:46/mile

-- I was planning an 8.4 miler but extended it a little longer, since I was feeling pretty good. It was hot when I started but felt reasonable when I finished (76° when I finished but not bad). I ran to the top of our ridge, then down it, then turned around and ran back up in the reverse direction... so plenty of climbing stuff. This was my fastest 10+ miler since re-starting running, so I'll take that as a good sign.

[twinsavsvikingsfan]

You do work in a lab!