See BamaDave Run (and Lift)

[kmwest]

Hey, I listen to bluegrass!

[BamaDave]

Originally Posted by UpNorth

I think you're OK as long as it wasn't this guy:
Have fun at the beach!

Thanks! I didn't get a close enough look to see whether the banjo player was an inbred.

Hey, I listen to bluegrass!

It wasn't the banjo itself - it was the whole scene. The White Trashiest house ever with rednecks on the porch playing a banjo!

[Buk]

Glad that your back is feeling better. Enjoy your time at the beach!

[BamaDave]

Thanks, Craig!

[twinsavsvikingsfan]

Hope you guys have fun at the beach. Enjoy your rest!

[kmwest]

x2

Don't let your wife catch you looking!

[lance02]

Enjoy the beach. Sounds like the rest is working out, I'd take it easy on your vacation as well.

[jruck37]

I hope you're having fun at the beach, Dave! Some rest and relaxation might be exactly what your back needs.

[BamaDave]

Thanks, guys! We did have a great time. Good weather and good surf (not always the case on the Alabama Gulf Coast). It went by way too fast, and I don't wanna go back to work!!

I hauled plenty of running gear down to the beach, but I only ran on Tuesday morning. I decided to do a beach run barefoot. I ran 6 miles, with a break after three to take a dip in the Gulf and cool off. Now that's the way to do a run!!! If I lived near the coast, I would do that pretty regularly. It took me ~ 51:30 to finish the run (8:35 pace) not counting the bath break. The hard parts were that the sections of the beach that are running-friendly with sand compacted by the tides are sloped fairly steeply. I don't recall this in the past, although it's been several years since we were down there. I think this was done as part of the hurricane reconstruction efforts after Ivan in 2004 and Katrina in 2005, since the whole beachfront there was trashed (you can't even tell now - amazing!). So running on a slope was kind of hard, and I would occasionally speed up a lot when it was flatter. The other negative was that my feet are, of course, not used to running on sand, and I developed some nasty blisters. That knocked me out of any more running on the trip, but I should be able to resume this afternoon (with shoes!). Otherwise, plenty of beach and pool time and a little bit of Go-Kart time. One good seafood lunch, but otherwise we ate at the beach house instead of spending our short vacation standing in line at restaurants with the kids waiting for tables.

Back to reality! My back is doing fairly well. I can still feel "something," but beach running didn't aggravate it all. I'm resuming running and weights, although I'll have to continue to be cautious with those until whatever the hell this is finally goes away.

[GG300]

Sounds like a great trip with the family. I am glad that the rest helped the back and that run sounds like a blast, except for the whole blisters part of it.

[twinsavsvikingsfan]

Welcome back, Dave. Glad to hear that you had a good time.

[BamaDave]

Thanks, guys! The blisters have mostly disappeared. We need to go to the beach more often so I can toughen up the soles of my feet.

---

THURS. 6.28.07
PM RUN

DISTANCE: 7.35 miles
TIME: 59:42
AVE. PACE: 8:07/mile

-- Felt pretty pokey, but I haven't exactly had a banner exercise month. Nasty humid this evening, but at least the temps were only in the upper 70's.

[BamaDave]

FRI. 6.29.07
PM WORKOUT

A. PULLUPS: BW: 8; +25#: 4; 4; 4; 4

B. BENCH PRESS: 140#:10; 170#: 6; 5; 4; 5

C. FRONT SQUATS: 120#: 8; 140#: 8; 8; 8


D1. BULGARIAN SPLIT SQUATS: + (2x25#): 8 ea.; 8 ea.; 8 ea.

D2. 1-LEG RDL's: + (2x25#): 10 ea.; 10 ea.; 10 ea.


E. SPIDERMAN PUSHUPS: 16 (8 ea.); 12 (6 ea.)

F. PLANKS: 90 sec.; 90 sec

-- Good to finally do some weighted exercises again. Now I have to get my strength back up. I was cautious on the front squats and made sure I kept my form in check with no tilting forward to get in an extra rep, etc. So far no evidence that I aggravated my back.

[twinsavsvikingsfan]

Good stuff.

[gobbla]

stay healthy boss!

[cappuccino]

looking good! Definately consider form over fashion

close your eyes and pretend you're running on the beach...just get some shuffle tunes with seagulls and waves :p

[BamaDave]

Thanks, everybody! Cappy - yes, I'll have to hunt down that cheezy song from the 80's with seagulls in the background - I'm blanking on the name. Probably repressed the memory due to trauma.

An odd thing - my weigh-ins yesterday and today were 186.0 and 184.5... the lowest since last Winter. So, I do no exercise at all for 10 days and make a beach trip with dietary cheating and finally drop some lbs. Go figure.

[kmwest]

Good deal, especially with decent loading on the front squats as well.
Where were you on them before back injury?