See BamaDave Run (and Lift)

[Egham]

Originally Posted by BamaDave

SAT. 7.7.07
AM RUN

DISTANCE: 6.0 miles
TIME: 45:46
AVE. PACE: 7:38/mile

-- A nice run in the rain! Light and perfect for running. I wish all my runs could be in a light rain - certainly keeps me cooled off. I did this in the H-Streets, and was a little worried about traction, but they did fine. I'm hoping for at least some clouds in the morning for my longer run.

Nice run! Running in light rain is the way to go when it's so warm and humid.

[kmwest]

I just looked at your forecast for the next few days... nice cool spell compared to here :-P

[BamaDave]

Yeah, looks nice and toasty up there! We've been lucking out recently by missing the extreme heat. Still typical Summer heat, but not brutal. Hopefully that won't change. The clouds are still hanging in here this morning, so maybe I can survive a longer run better than last Sunday.

---

SAT. 7.7.07
PM WORKOUT

NROL - FAT LOSS I, WKT. B #1

-3 sets of 15/Supersets with full rest of 75 seconds

A1. DEADLIFTS: 160#: 15; 15; 15

A2. DB INCLINE BENCH PRESS: 50's: 15; 15; 15


B1. BULGARIAN SPLIT SQUATS: (2x25# DBs): 15 ea.; 15 ea.; 15 ea.

B2. PULLUPS: BW: 9+3+3; 8 unassisted + 7 assisted (feet on bench); 5U + 10A


C1. ROMANIAN DL's: 140#: 12; 15; 13

C2. SWISS BALL LATERAL ROLLS: 15 ea.; 15 ea.; 15 ea.

-- So far so good with the back and deadlifts. My pullups were really bad. Some grip problems, which also were trouble on the RDL's. I guess my grip has weakened after so much time not doing many weighted exercises. The Swiss Ball Lateral Rolls were new to me - not sure I completely get them.

[RobLL]

Originally Posted by BamaDave

Yeah, looks nice and toasty up there! We've been lucking out recently by missing the extreme heat. Still typical Summer heat, but not brutal. Hopefully that won't change. The clouds are still hanging in here this morning, so maybe I can survive a longer run better than last Sunday.


[i]-3 sets of The Swiss Ball Lateral Rolls were new to me - not sure I completely get them.

I visualize SBLRs as a core exercise in which your are alternately doing a prone plank using only the left and right shoulders along with the feet. Kind of an upside down plank but with only three points of support.

[BamaDave]

Sounds right to me, Rob!

---

SUN. 7.8.07
AM RUN

DISTANCE: 9.0 miles
TIME: 1:14:25
AVE. PACE: 8:16/mile

-- I thought about running 13, then realized not too far in that wasn't happenin', so then I planned 11. But I stopped at 9 and walked the last two miles. Nasty humid with the sun popping out at times - felt like a sauna. My Summer longer run endurance is even worse than usual after so much down time in June.

I'm not sure how this bodes for the 50K in early October. Getting ready for that with Summer training is seeming even more far fetched than it did previously. There's always the Mountain Mist 50K in Huntsville in late January and/or Mount Cheaha in late February. Both of those are brutal!

[lance02]

Good news on the back!

[kmwest]

How is early fall in Alabama? If it gets tolerable enough toward the end of the summer to do longer training runs, you should be fine for the 50k.

[BamaDave]

Lance - thanks! I can still feel it at times, but I think it will be fine unless I do something stupid.

Ralph - early Fall here is still generally hot. The race is in Chattanooga, and much of it is up on a mountain at around 1500-1800 feet elevation if I'm not mistaken. So it should be cooler, but it's not guaranteed. I'm sure I could get myself through it, but I want to be able to do it reasonably well.

--

TUES. 7.10.07
PM WORKOUT

NROL FAT LOSS I - WKT. A#1

SUPERSETS WITH FULL REST/60 sec/ 3 sets of 12 for all exercises

A1. SQUATS: 160#: 3x12

A2. INVERTED ROWS (sub for Cable Seated Row): +10#: 3x12


B1. SUPINE HIP EXTENSIONS: 3x12

B2. DB PUSH PRESS: (45's): 3x12


C1. ROTATIONAL LUNGES: (2x30#): 3x12

C2. SWISS BALL CRUNCHES: +50#: 3x12

-- I didn't feel my back thang at all on the squats, so I guess I can continue to add weight as long as I keep my form in check. I'll probably switch to floor crunches, because I need to add more weight, and I don't trust myself on swiss balls holding two DBs across my chest. I get so sweaty, I have slipped off of them once or twice and slammed into the concrete floor on my back. That wouldn't be cool with two DBs across my chest!

[jruck37]

Good work, Dave!

[BamaDave]

Thanks, Jamie!

---

WED. 7.11.07
PM RUN

DISTANCE: 6.45 miles
TIME: 52:14
AVE. PACE: 8:06/mile

-- Meh. Hot-n-sticky run in the Puma H-Streets. My chest was covered in gnats that had drowned in my sweat when I finished. I was really tired when I started, so I had a feeling this one wouldn't be stellar.

[GG300]

Our weather finally broke and we are supposed to have nice temps and humidity for the next 5 days. Maybe you could pick up a few of those sleezy mesh disco tees they wore in the 70's and use them for a gnat net.

[BamaDave]

Originally Posted by GG300

Our weather finally broke and we are supposed to have nice temps and humidity for the next 5 days. Maybe you could pick up a few of those sleezy mesh disco tees they wore in the 70's and use them for a gnat net.

Hahahaha! Yeah, I'll wear one of those and a sweatband and some wristbands. Some breaks from the temps and humidity would be nice, but that just doesn't happen (usually) down here in July or August unless it's raining.

---

THURS. 7.12.07
AM WORKOUT

NROL - FAT LOSS I, WKT. B #2

-3 sets of 10/Supersets with full rest of 60 seconds (oops - this was supposed to be sets of 12! I'll have to pick up the 12-rep workout next time . Also my rest intervals should have been 45 seconds for a 10-rep workout. No fat burning for me. )

A1. DEADLIFTS: 200#: 3x10

A2. DB INCLINE BENCH PRESS: 62.5's: 3x10


B1. BULGARIAN SPLIT SQUATS: (2x32.5# DBs): 3x10 ea.

B2. PULLUPS: BW: 10; 10; 7U+3A (feet on bench assist for last three)


C1. ROMANIAN DL's: 170#: 3x10

C2. SWISS BALL LATERAL ROLLS: 3x10 ea.

-- Pretty good workout aside from screwing up on the rep# and rest length. I'm getting more confident about adding higher loads to DL's, RDL's, and even BSS's (even those caused problems with my back when it was at its worst). I was happy that my pullups were better than last time, when I crashed early on them. I was so sweaty that even chalk wasn't useful for my grip today - it just turned to paste!

[James Newman]

The rain for me continued as well... for me, it was kind of funny. It rained in Tahlequah everyday for a month or so. I finally get some vacation time and head to Little Rock. Nice foggy day on the way over and warm afternoon. Today, it is raining. I think the rain and I have a great relationship when it comes to it following me around.

I read your post in thorns and roses for the challenge and I think you are doing great. Numbers as far as weight mean very little. You have your head on straight and you know what you are doing. As long as you are happy, I am happy for you.

Anyhow, just dropping in to say hello.

Newman

[kmwest]

Good to hear about your better back. And I'm envious about your Bulgarian split squat loads. I constantly have to be resetting myself even with 25 lb DBs, it's just that awkward of an exercise for me.

[BamaDave]

Thanks, guys!

---

FRI. 7.13.07
AM RUN

DISTANCE: 7.35 miles
TIME: 56:03
AVE. PACE: 7:38/mile

-- I'm actually pretty happy with this one - this is my best time on this particular course since I started running again in late March after my ITB problem. It actually started out fairly slow - seemed to have a lot of fatigue from working out and running this week. I don't think my legs are readapted to doing both running and weighted lower body stuff yet, since for an extended period I've had to lay off one or the other. But I was able to ramp up after a couple of miles and finished strong. I ran this in the Puma H-Streets as well, and my calves are feeling a lot less bothered by that. Good sign I hope!

[Egham]

Great run Dave!....Sounds like you're pretty much over your injury.

[gregl515]

Nice run. I looked over your log lately and you are doing some impressive work!