See BamaDave Run (and Lift)

[UpNorth]

I found an online game that might be just the ticket for proper pace training for your upcoming 50k... http://www.videlectrix.com/racewalk.html

[BamaDave]

LOL!!! That's a great tool. Thanks for the link!

---

THURS. 7.19.07
AM WORKOUT

NROL FAT LOSS I - WKT. A#4

SUPERSETS WITH FULL REST/75 sec/ 3 sets of 15 for all exercises

A1. SQUATS: 190#: 3 x 15

A2. INVERTED ROWS (sub for Cable Seated Row): BW: 3 x 15


B1. SUPINE HIP EXTENSIONS: 3 x 15

B2. DB PUSH PRESS: (45's): 3 x 15


C1. ROTATIONAL LUNGES: (2x30#): 3 x 15 ea.

C2. WEIGHTED SIT-UPS: +70#: 3 x 15

-- Thanks for this "pleasant" way to start my day, Alwyn!

[lance02]

Originally Posted by BamaDave

-- Thanks for this "pleasant" way to start my day, Alwyn!

You aren't kidding -- Alwyn sure does have a way of making those "pleasant" starts to the day. By the way, I've tried it at night, and the "pleasant-ness" is just the same then!!!

[BamaDave]

I agree! A very "special" way to end the day!

---

FRI. 7.20.07
AM RUN

DISTANCE: 7.05 miles
TIME: 56:15
AVE. PACE: 7:59/mile

-- A nice run in the sauna this morning. Temp in the low 70's, but so is the dewpoint, which = steambath. I've learned that I'm pretty much dead when the dewpoint is in the upper 60's or higher. Amazingly, a cold front is passing through here this weekend, and Sunday morning the low is supposed to be 60. That's almost unheard of for this area in July. My Sunday AM run may actually be pleasant.

I'm off to give my students a 6-page exam. Bwuhuhuhuhuhuuuuuu!

[twinsavsvikingsfan]

You're evil! I had one of those last evening, as well as the 8 pages I wrote for the take home portion!

[BamaDave]

Well, I've graded five so far with 2 A's, 1 B (a high B), 1 C, and 1 F. Average =82. We'll see how it turns out in the end. Lots of people in this class have D's and F's.

[kmwest]

By the grades listed, you're teaching my upper level physics courses, I see.

[BamaDave]

I've graded 12, and the average is now 84.2 with 6 A's. Still only one F. I was too EEE-ZEEE on them!!

Nope, it's a Cell Biology class.

[BamaDave]

SAT. 7.21.07
AM RUN

TOTAL DISTANCE: 6.55 miles
TOTAL TIME: 57:09

WORKOUT:

1.03 mile warmup run = 7:46 (7:34/mile)

7 x 0.5 mile repeats (on road) with rest intervals to HR = 120 bpm:

1. 3:00 (1:04 rest)

2. 2:56 (1:26 rest)

3. 2:52 (1:34 rest)

4. 3:05 (2:00 rest)

5. 3:04 (2:54 rest)

6. 3:19 (3:52 rest)

7. 4:26 - straight uphill - crashed!!!

1.3 mile cooldown jog - 13:44 (10:34/mile) - includes rest break after 7th repeat

-- Same as last Saturday, except that I added a seventh repeat, which turned out to be pointless as it was straight uphill, and I was completely wiped out (as evident by my crash on the sixth one, much less the seventh!). Times for the repeats were similar to last week, but my rest intervals back to 120 bpm took longer. My guess is due to being tired - I didn't sleep well last night. I think heart rate recovery really does reflect fatigue, overtraining, etc.

Then we were off to help a friend move, so a very busy Saturday so far! Next down to my wife's work for an hour while I grade papers, and then hopefully a movie. We have no kids for the next 10 days!

[BamaDave]

SUN. 7/22/07
AM RUN

DISTANCE: 12.0 miles
TIME: 1:41:58
AVE. PACE: 8:30/mile

ELEVATION PROFILE:



-- Well, it was definitely less humid this morning, even comfortable at times in the shade. But I was still struggling, and I knew I would be when I started. I think my legs are still re-adapting to running and heavier loads on lower body weight training.

[lance02]

No kids for 10 days -- that's only a dream for me! Lucky guy (although I do love 'em, sometimes a little away time can be good).

Nice intervals, even though you struggled with the heart rate.

[BamaDave]

Thanks, Lance! Unfortunately, we haven't been able to take advantage of the kid-free time too much aside from Saturday evening. Too many things going on with work, etc. We're ready for them to come back home!

---

TUES. 7.24.07
PM WORKOUT

NROL - FAT LOSS I, WKT. B #4

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

A1. DEADLIFTS: 200#: 15; 15; 15

A2. DB INCLINE BENCH PRESS: 55's: 15; 15; 15


B1. BULGARIAN SPLIT SQUATS: (2x30# DBs): 15 ea.; 15 ea.; 15 ea.

B2. PULLUPS: BW: 10 Unassisted + 5 Assisted (toes on bench); 9U+6A; 5U+10A


C1. ROMANIAN DL's: 160#: 15; 15; 15

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

-- Confidence for handling heavier loads continues to go up. My back felt fine on DL's and RDL's. My legs felt nice-n-quivery after this one.

[vanessa40]

Great workout Dave

[BamaDave]

Thanks, Vanessa!

--

WED. 7.25.07
PM RUN

DISTANCE: 7.35 miles
TIME: 56:55
AVE. PACE: 7:45/mile

-- This was one of those days when I really should have run in the morning instead of the evening. It was fairly decent outside this morning, but this evening was the typical Summer sauna. I was coated in gnats again at the end. This run started out fairly sluggish, but then I had a very strong 4th mile - all of it uphill - in 8:12. I'm just not able to crank it on the downhills with the forefoot technique (although it's definitely getting better), and that's costing me time on these runs. At least most of our race courses here don't have the long steep downhills. Overall, I was happy with the run. My second best ave pace on this course since the layoff in June, and the other one was a cooler AM run, so I can blame it on that!

I'm pretty sore from last night's workout - especially my chest and bootay.

[lance02]

That is an impressive workout Dave, especially the number of reps with the weight you were using. No wonder you felt sore!

[jruck37]

Hey Dave- I've been doing FL-1 for the last 2 weeks and it's been pretty challenging. How do you like it so far?

[BamaDave]

Thanks, Lance! I'm less sore this morning. Haha.

Jamie, I like FL-1 so far. It's been good for me, since I'm trying to be a little careful. A strength program would have me tempting fate with my back. The only thing I don't like is that there are only two different routines with slight changes in reps. I prefer programs with three routines. OTOH, it's fairly short with only 12 workouts total, so I'll be done with it around the end of next week.