See BamaDave Run (and Lift)

[BamaDave]

Jeff, you guys get to roll your eyes at me during the Winter! The humidity makes the difference. 80's with high humidity is brutal - that's pretty much what it was like during the trail race. I think that race helped me adapt quickly to Summer running - LOL.

Kevin - thanks! I'm glad you are back in here.

---

TUES. 6.12.07
PM RUN

DISTANCE: 6.45 miles
TIME: 51:19
AVE. PACE: 7:57/mile

-- I did this run in the Puma H Streets and worked on my form. I was supposed to do this in the AM, but I had trouble sleeping last night and decided not to get up at 5-something to get out there in the cooler temps. It was probably about 90° when I started this run, but again the humidity is lower and with the sun going down it wasn't intolerable. Working on my form seems to have helped me with uphills - I feel less fatigued on them and also made it to the 3-mile point on this run at my fastest time since returning to running (the 3-mile point is close to the peak elevation of this route). On the flip side, downhill running is harder for me in the H-Streets. So I didn't pick up the time that I usually do coming back down. In fact, I even slowed down at times versus flat or slight uphills. I'll have to work on that. My calves are SORE!!!

[GG300]

I guess if I have to choose I will deal with my winter training rather than ever having to do runs in 90 degrees with high humidity as well. I am dying when it hits 80 and the humidity is over 60%.

[Mahler]

Dave,
You continue to amaze me. Screw the humidity. 90 degrees is still 90 degrees.

[UpNorth]

Nice run in the H Streets -- 7 miles is a long way to go forefoot! FWIW, my calves continued to fatigue first until I learned to relax my foot a bit, after that fatigue moved from my calves to my hamstrings. How's the ITB holding up?

[BamaDave]

Thanks, guys.

Jeff - Not a peep out of the ITB. My calves are much less sore today, so I'm recovering faster after this run in the H-Streets than I did last week.

[BamaDave]

WED. 6.13.07
PM WORKOUT

FROM CB's TT - 6 MONTH BODYWEIGHT TRAINING MANUAL (PHASE 5)

1 min rest between exercises in supersets, none in circuit; 1 minute between individual supersets or circuits


A1. OVERHEAD SQUAT (with bar) - 3 x 15

A2. FEET ON BALL PUSHUPS: 3 x 12


B1. CHIN-UPS TO DEADHANG (max reps minus 1): 12/ 8/ 6

B2. HANDS ON BENCH/ FEET ON BALL PUSHUPS (Max minus one): 19/ 16/ 15


C1. DIPS: 7/ 10/ 12

C2. 1 LEG DL's: 3 x 12 ea. leg


D1. INVERTED ROW/ FEET ON BALL: 10 (oops supposed to do 12!)/ 12/ 12

D2. SPIDERMAN PUSHUPS: 6 ea. side/ 7 ea. side/ 7 ea. side


E1. T-SQUATS: 3 x 15

E2. SIDE PLANK LEG LIFTS: 3 x 6 ea. side

E3. SPLIT SQUATS WITH FRONT FOOT ELEVATED: 3 x 12 ea. side

E4. SPIDERMAN CLIMBS: 3 x 12 ea. side

E5. BICYCLE CRUNCHES: 30 ea. side

E6. PLANK ON BALL: 3 x 30 seconds


-- Some of this stuff is hard - especially the Side Plank Leg Lifts. I'm certainly getting plenty of core exercises in with these bodyweight routines. And pushup variations! Spiderman pushups are hard. Otherwise, it's pretty frustrating not to be able to do "normal" weightlifting stuff.

I haven't seen much change on the scale. My average AM weight the past several days has been approx. 188. It was around 190 several weeks ago when I started modestly reducing my calories. I feel like my bodyfat has come down a bit, but I can't imagine that I would have gained any muscle on the routines I have been doing... so that's probably my optimistic imagination at work!

[lance02]

Agree with you on the side planks -- I find them difficult even without the leg lifts!

[kmwest]

Originally Posted by UpNorth

You consider upper 80's not too bad!?! I was complaining to my wife this morning because I was sweating bullets after an easy two miles in 65 degree weather -- I'll never complain again.

Yankee. :p

[UpNorth]

Originally Posted by kmwest

Yankee. :p

No, no, no. We're all Red Sox fans up here

[BamaDave]

Ralph, after you get used to San Diego, you won't be acclimated to any kind of weather stresses!

--

FRI. 6.15.07
PM RUN

DISTANCE: 5.05 miles
TIME: 38:55
AVE. PACE: 7:42/mile

-- More forefootin' around the neighborhood! I did a little better on the downhills tonight. I almost skipped it - I haven't been able to sleep much the past two nights and have really only had one decent night's sleep since last weekend due to work-related stuff stressing me out. I should go up to Indiana and relieve Jamie of his diaper duties, since I'm not sleeping anyway! I think I'll be able to zonk out tonight, though.

[kmwest]

Originally Posted by BamaDave

Ralph, after you get used to San Diego, you won't be acclimated to any kind of weather stresses!

Then it'd be Iraq time for me! :p Kinda funny, my g/f says she likes Minnesota because "it's really cold in the winter and really hot in the summer." Sounds pretty sh***y to me. Maybe if we get married she'll get used to San Diego and not want to leave after my time's up.

[BamaDave]

Originally Posted by kmwest

Then it'd be Iraq time for me! :p Kinda funny, my g/f says she likes Minnesota because "it's really cold in the winter and really hot in the summer." Sounds pretty sh***y to me. Maybe if we get married she'll get used to San Diego and not want to leave after my time's up.

Yeah, that sounds like the worst possible climate to me. I prefer to have one brutal season and the rest reasonable to good!

---
SAT. 6.16.07
AM WORKOUT

FROM CB's TT - 6 MONTH BODYWEIGHT TRAINING MANUAL (PHASE 5)

1 min rest between exercises in supersets, none in circuit; 1 minute between individual supersets or circuits


A1. PRISONER SQUATS: 3 x 10

A2. PRISONER LUNGE HOLDS: 3 x 8 ea. leg

A3. INVERTED ROWS: 3 x 10


B1. PULLUPS TO DEADHANG (max reps minus 1): 6/ 8/ 7

B2. ELBOW-2-INSTEP LUNGES: 3 x 8 ea. leg


C1. HANDS ON BALL/ FEET ON BENCH PUSHUPS: 3 x 15

C2. 1 LEG RDL's: 3 x 10 ea. leg


D1. SHOULDER PRESS PUSHUPS: 11/ 14/ 11 (target was 15 reps ea. set)

D2. GLUTE-HAM RAISES (SWISS BALL): 3 x 12


E1. JUMPING JACKS: 3 x 60

E2. CHOPS (with 15# DB): 3 x 12 ea. side

E3. BALL PLANK ROLLOUTS: 3 x 8

E4. REACHING CRUNCHES: 3 x 25

E5. AB WHEEL: 3 x 10

E6. 1-LEG BALL CURL: 3 x 8 ea. side

E7. CHIN-UPS TO DEADHANG: 3 x 6

-- I think frustration with my back injury is finally coming to a head. I haven't been working out for 5 years to do bodyweight routines, even if some of this stuff is damned hard. I've tried running but no resistance training... resistance training but no running... and yet I never see substantial improvement. I guess it's time to do the obvious and just not exercise at all for 5-7 days (or, GULP, more??) and see whether THAT helps. I still don't know for sure that running aggravates it, but last night it did seem to get worse post-run. So I guess I'll try complete rest aside from rehab exercises suggested by Julie and see what happens.

This workout was pretty good - I don't know why my pullups were so off today, unless inverted rows took more out of me than they should have.

[lance02]

Good luck with the back issues. I know that injuries can be frustrating -- I had shoulder problems about a year ago, and still occasionally feels the effects when doing certain lifts. All that said, looks like you had a nice workout -- lots of exercises in there, I'm guessing it took a while to complete the circuit. One legged RDL's sound hard, but then I think anything one legged is difficult.

[twinsavsvikingsfan]

Damn, Dave. Sorry to hear your frustration. I know you didn't have luck before with a PT, but have you considered having one look at your back?

Hang in there, dude!

[UpNorth]

Tough break with your back! It sounds like a good time to go get a deep tissue massage or some ART if you can find someone. It certainly couldn't hurt.

[BamaDave]

Thanks, guys... if I didn't care about doing squats, deadlifts, etc., I would just live with it. LOL! Overall, it's not that bad -- it just keeps on lingering.

I haven't taken the plunge yet on a doctor or a PT or massage therapist. I honestly have not given it a true rest where I'm not doing any exercise and potentially re-aggravating it. So, I'll see what happens with that for 5-7 days. My recent experiences with a sports med doc, PT's, and a podiatrist have left me pretty jaded about going to the local professionals ... although I am sure I've just had a run of bad luck.

This morning it feels pretty good, so I'll see what happens from this baseline. Keeping my fingers crossed!

[RobLL]

Dave - my son had intractable back problems. He was/is hard charger in business and life. Seeing good PTs and 'best' surgeries barely helped. Then he found a specialist back PT and has made a full recovery - foams, stretches, and does what he want physically now. Sometimes you have to find that best 1% of the top 1%.