I was assuming my pace would not be there and didn't want to sandbag overall
I can guarantee that sandbagging(anything over 50 pounds) would keep you above an 8 minute pace [img]/images/graemlins/wink.gif[/img]
But seriously I think you are sandbagging a little. You claim the heat slows you down, but I think it is all in your head. You almost always run your last mile a minute faster than your average pace. Unless the last mile is always down hill(and a big one at that) I think you are leaving too much in the tank. Hit the pavement expecting a good overall pace. Every once and a while you should effort enough that your last mile is forced to be your slowest. That is how you find out where your limits are. I am not trying to knock you in any way Dave, just trying to give a different view and a little motivation. You have always inspired and motivated me. I was going to say "I want to see a 10k at 5k pace," but I don't see a short run looking back in your log for a while. I really value high effort short runs, 5k or less and 400-800 meter repeats. Plus it is nice sometimes to be done in 20 minutes, but feel more worked than a 12 mile run.
Thanks, Buk. The heat effects could be in my head, I dunno for sure. I really don't think they are on the longer runs - I think I am getting dehydrated and/or overheating after a certain point.
The last mile that I normally run is the easiest that I have on the courses I do - some hills , but smaller ones, and a net elevation drop of 65 feet. But definitely true that I only occasionally have myself so wiped out on a 6-8 mile run that I am not capable of punching it on that final mile. It does happen - but then I don't bother to time my final mile!
I definitely have not done a shorter, fast run in a long time. In fact, I don't think I've done a 5K-ish length run since the 5K race I ran in May. When I was running races more frequently, those were great for the max intensity workouts, which I have not been doing this Summer. I should take advantage of my recently discovered, flatter course and use it for speedwork.
I never do 400-800 meter repeats, although I should occasionally, since drive time to and from the track plus the workout wouldn't take any longer than a 7 mile run, most likely. Plus if I go really early in the morning, maybe the Momma crews walking four abreast across the track wouldn't be there.
Did some ab/core work in the evening, which should save me some time on my next weight workout.
1. BB ROLLOUTS: 35
2. DP BAR LEG RAISES: 20
3. INCLINE BENCH SIT-UPS: +30# DB - 13
4. GAGNE'S CYCLONES: +30# DB - 14 each side
5. FULL V-SITS: +30# DB/ 20# ankles -- 18
6. PLANKS: 90 sec; 60 sec; 75 sec (haven't done these in a long time. On the second and third ones, my whole midsection was shaking - LOL)
7. WEIGHTED CURL-UPS: +50# DB -- 12 (mediocre on these -- using too much momentum to move myself up)
8. A couple of sets of rotator cuff work
--- Terrible night's sleep last night. 4 hours tops. I am planning weight training tonight, but I am due for a rest day anyway if I feel like crashing. That will make Wed. a double-up day again with weights in the AM and a run in the evening.
I'm not sure what's going on with my weight. I seem to be maintaining in the 172-176 range when I check my AM weight, but I feel like my pants are all getting looser.
I. BB BENCH PRESS: 8x120; 8x175; 6x175; 4x175 - increased my pounds a little from last week and actually got that 8th rep in the first set. Those of us with pathetic chest and shoulder strength enjoy these small victories. This might be a personal best for me at 175 -- if not, it certainly equals it. And I'll take it, since I am pretty close to my lowest weight since I hopped off the lardass bandwagon 3-1/2 years ago.
II. SQUATS: 8x220; 8x285; 8x285; 8x285 - these went groovy! Supposedly my projected one rep max on squats is now over 350, although I am resisting the temptation to try it out.
III. CLEAN + PRESS: 6x90; 6x120; 6x120; 2x120 (mis-flipped the bar on the third clean); 4x120 -- these wear me out, which means they must be good for me. I should probably call these CLEAN + PUSH PRESS, because I'm having to use some leg push out of the "bar on shoulders" position.
IV. BB SHOULDER SHRUGS: 10x240; 8x240
V. WEIGHTED DIPS: +35 x 8; +35 x7
VI. DB SHOULDER PRESSES (seated): 4x50; 3x50 -- I don't know why I used 50# dbs here again - I know from the last two workouts that my shoulder strength is gone by this point.
VII. DB CONCENTRATION CURLS: 6x45; 5x45
--- I'm planning to run this evening. Probably a 5-miler. My new shoes should finally be here! I may not get to do it, as we have a "meet the teacher" night at my older daughter's Middle School.
My Wednesday night running plans were washed out by a thunderstorm. I welcome the chance to run in the rain, especially during the Summer, but there was lightning with this storm.
This evening's run: 7.2 miles. 54:02. 7:30 ave. pace. Final mile = 6:49. Finally have my new shoes and felt really springy and bouncy. Quads feel fatigued from yesterday's squats. I felt like I was running fast on everything except the long inclines, where I really felt slowwww. Very humid this evening - lots of dead gnats in the shower.
Sorry, Coach Buk, no 10K at 5K pace tonight! [img]/images/graemlins/tongue.gif[/img]
Cappy, my shoes don't get much wetter in the rain than they do from my excessive sweating. [img]/images/graemlins/frown.gif[/img] And, yep, I do run faster in new shoes! [img]/images/graemlins/laugh.gif[/img] Not so much with this pair, but when I first switched to the Asics DS Trainer X model that I am using now, my paces dropped by 10-15 seconds per mile immediately. They're very light!
I eat ~3300-3600 calories per day most days. Is that horse level? I may have to increase a little since I have added another running day. The running does keep my strength levels capped off. I could go back to my logs from Spring 2003 when I was finishing some of Ian King's programs, and there would be only minor increases in my strength now. I guess the good side is that I am about 20 pounds lighter now than when I finished those programs, so I'm happy that I have maintained that strength. I wish I had more shoulder and chest strength, but it doesn't happen for me without weight gain -- and that's counter to the running/racing.
I had to speed up my workout this morning because I didn't get started until almost 6AM and I have to rush the girls out the door to drive then to school by 7:15AM. So I dropped a set in pullups and rows. I am stalled or regressing on deads - I don't know what's up with that, but I will probably change my routines next week and see if that helps. Overhead squats were better this week - I got more depth. I'm still limited on these by how long I can keep the bar overhead (see above post about weak shoulders!).
I was at my parents' home in Atlanta for my grandmother's 95th birthday . Skipped running on Saturday, since we were busy with family things. Sunday morning, I went for a 7.824 ( [img]/images/graemlins/tongue.gif[/img] ) mile run... time was a little over 60:00. The terrain there is fairly similar to where I live -- hilly overall.
MONDAY AUG. 15, 2005:
Since I missed my Sunday long run, I did another "intermediate" length run this morning with three long inclines to make it fun . 9.3 miles. Time = 72:02. I didn't bring any fluids with me, but I made it okay. Gettin' a little woozy toward the end. I noticed a major temp. drop at lower elevations -- I thought that was more of a Winter thing here, but at least this morning, there was a very nice drop in temp. when I ventured down into a valley on my run. I should have done my entire run down there!
I'm kind of a bundle of aches and pains today... achilles is still bothering me, and my lower back is very stiff.... I must be getting old.
I'm planning to work out with weights on Tues. and Thurs or Fri. evenings and have three more runs to get in by Saturday. I need to get some speed work in this week, as I am only three weeks out from a 10K.
Yay, speed work! I think every run this summer has been longer than your upcoming race. Anaerobic work can have significant carry over to aerobic endurance, but aerobic efforts do very little for anaerobic capacity. I think you need to try some Tabata intervals with swings, sprints, dumbell snatches, or unweighted squats. You will never believe the workout you can get in just 4 minutes. I think I am going to try a similar protocol at the track. Sprint 150 meters, walk the next 50; repeat for just a mile(I say 'just' a mile now, but it won't seem that way when we are doing it). The work and rest will be a bit longer than a tabata interval, but similar and very intense. Espically if you are disiplined with keeping your rest 50m short or even timed.
The Tabata intervals sound wild. Somehow that sounds a little more fancy than what I was planning. LOL. I was actually thinking about.... please take a seat for this one.... going to the TRACK in the morning. And running some repeats. I haven't done that in eons. The good news is, if I get out there early in the AM, the Moms shouldn't be out there. No offense to the Moms, but they like to walk about 4 or 5 abreast across the track, no doubt while they chat about how much they love their husbands, what incredible lovers and providers they are, etc.
I feel like I go anaerobic (or I guess I could be using both anaerobic and aerobic systems with a skew toward anaerobic) during some of my incline runs. Especially when I am making a pace push on the hills. Actually even when I am not going for a strong pace push on the hills, my pulse rate goes into the upper 160's to as high as 178 when I check at the end of a long and/or steep hill. Supposedly my Max heart rate is about 185 based on my age and a resting heart rate estimate of ~55 bpm. I don't know much about heart rate training, but being in the 80%-90% of Max heart rate is supposed to be a predictor of having entered the anaerobic zone. If I buy the Forerunner 301 instead of the 201, maybe I will get more into this stuff. [img]/images/graemlins/tongue.gif[/img]
Yeah, most of my runs this Summer have been 6 miles plus. I've been fretting over losing distance endurance more than anything else, since the races I am most focusing on are a 20K in Oct. and two marathons.
Originally posted by BamaDave:
[qb]No offense to the Moms, but they like to walk about 4 or 5 abreast across the track, no doubt while they chat about how much they love their husbands, what incredible lovers and providers they are, etc.
[/qb]
Hey, that's MY complaint! Get your own!!! [img]/images/graemlins/tongue.gif[/img]
Ooops!! Yes, I remember that complaint! Oh yeah, well OUR Moms walk 7 or 8 abreast and walk really really REALLY slow. [img]/images/graemlins/tongue.gif[/img]
My Tuesday night workout became a Wed. morning workout instead. My daughter had her first soccer practice, then we went out to eat, I ate too much cake... you know how it goes! [img]/images/graemlins/tongue.gif[/img]
Shuffled around my exercises a little bit and will probably follow the new arrangement for 2 or 3 weeks.
I. BB SQUATS: 8x220; 7x290; 7x290; 6x290
II. BB BENCH PRESS: 8x120; 6x180; 4x180; 5x180 -- bumped up my pounds for a target range of 6-8 reps per set. And why have I not yet learned that I don't really improve on bench press unless I gain weight? UGH...
III. BB BENT OVER ROWS (pause at top): 6x120; 6x160; 6x160; 6x160
IV. WEIGHTED DIPS: 8x BW+35; 7x BW+35
V. DB PULLOVERS: 7x85; 7x85
VI. OVERHEAD SHOULDER SHRUGS: 10x70; 10x80 -- I don't know whether I got as much out of these as with a regular BB shrug from a hang position. But it's probably good for me to hold bars over my head as much as possible.
VII. CONCENTRATION CURLS: 5x45; 5x45
I'm planning to run intervals at a track this evening on my way home from work. I'm planning to do 800's, although I'll likely increase those to 1200's and/or 1600's as I get closer to my marathon.
I haven't done any track interval work in almost two years! All of my interval training has been Fartlek style out on the road. I have to learn how to pace myself on these. I went out way too fast on the first one, and was fading by ~300 meters. In the last three, I was too slow on the first 400-600 but was able to ramp it up toward the end. At any rate, this definitely gives me something to work on. [img]/images/graemlins/mad.gif[/img]
I used the track at the University where I work. I don't know why I have overlooked using this track before. I guess I assumed it would be really crowded. It may be most evenings - it was raining when I arrived at the track. Nevertheless, there won't likely be pickup trucks parked on it as there can be at my local track and, um, not too many of those track-hoggin' moms that annoy kmwest.
My legs were really stiff and sore and did not want to run yesterday [img]/images/graemlins/tongue.gif[/img] . But they loosened up pretty well after a few miles. Two long inclines on this run, and I pushed myself on the first, longer one. Temps. and humidity were dog day-ish, to say the least - one of the worst evenings of the Summer. A cold front is supposed to pass Sunday night and bring lower humnidities next week. Hallelujah!
I'm trying to work out a better schedule for my weight training and runs, which I can hopefully follow most weeks. I want to work it out so that I have two runs with intervals each week (one at the track and one as Fartlek intervals) and one tempo run, plus the Sunday long run and a 5th that is more open-ended -- probably an intermediate length run that is not as fast as a tempo run. And a tempo run can't occur the day after I have blasted my legs with squats and intervals. So I'm going to have to work on the order that I do things each week. I want to work on pacing, primarily, at least for the next 6-8 weeks - since that will help me in the races I am planning to run... and try not to get too swept up into the idea that I need to be logging more and more and more miles as part of marathon training. I think I'm okay in that regard, since I'm currently running more miles each week than when I trained for the marathon this past Feb.
I. DEADLIFTS: 8x170; 6x220; 8x280; 5x280; 7x280 -- I think 8x280 is a PB for 8 reps on deadlifts. Not 100% sure -- if not, it's close! [img]/images/graemlins/laugh.gif[/img]
II. PULLUPS: 5xBW; 4x BW+25; 4x BW+25; 5x BW+25 - regressed dramatically on these. Possibly because of the deadlifts, but at least part of it was mental. Nevertheless, I was losing form after only a few reps. SUX!
III. CLEAN + PRESS: 6x90; 6x120; 6x120; 7x120 -- I think this needs to be in my inventory of exercises that I almost always keep in my workouts. They kill me.
IV. GOOD MORNINGS: 9x230; 10x230
V. SEATED DB SHOULDER PRESSES: 7x50 ea; 5x50 ea.
VI. OVERHEAD SQUATS: 4x120; 5x120; 6x120 -- Went back up to 120 on these, but my depth was not as good as at 115 last week (except the final set - I was close). These are good for me.
VII. DB Tricep Kickbacks: 5x15 ea.; 6x15 ea. -- I followed the recommendations in B.O.M. for these (make sure elbow is above shoulder; pause at top) and, yowch, they hurt!
I haven't done any ab/core stuff in almost two weeks. I may do a separate abdominal and rotator cuff workout tonight (or maybe not!) -- nothing too time consuming, though.
Heading out for a Saturday AM run -- planning a 5.05 mile run with Fartlek intervals. Should be really pleasant, even in the AM, since this is expected to be the hottest day of the year so far. The low at our place was 77 this morning, and that is unusual for out here in the sticks. Only a few more weeks and I can stop bitching about the weather (I hope).
AM RUN: 5.05 miles. Irregularly spaced and length intervals. Good workout - I ran shorter intervals than the 800's I ran earlier in the week, but ran them harder/faster. I checked my pulse at the end of several of the intervals, and it was as high as 188. Always at least 164 at the end of an interval. That was at the top of a substantial hill. My predicted Max Heart Rate is supposed to be 180, so maybe it was about to detonate?? I still don't know much about target heart rates and training.
My older daughter's 3rd Grade teacher from last year (a 50-sumthin' marathoner!) caught me at the end of an interval and admonished me that it was "way too hot to be doing that." Yes ma'am! But she then told me that she had just run 12 miles -- intended to do 14, but just couldn't make it. She was in her car, so I guess she was coming back from the track. [img]/images/graemlins/confused.gif[/img] TWELVE miles on a track?? I would lose my mind!
Tomorrow morning is supposed to be my long run, but after running this morning and over 4 hours of baking outside this afternoon doing yardwork, I am NOT enthused about a long run in the hottest weather of the year. I'll definitely run, but will likely take a route that gives me options for wussing out. [img]/images/graemlins/tongue.gif[/img]
AM RUN. ~9 miles. I didn't time it. Most miserable weather of the Summer (low was 78 and I didn't get out there until after 9AM), so I kept my pace steady but slower. I was able to make it completely up an almost continuous uphill stretch of 2.25 miles to the top of our lofty peak, so that was good. When I got home, I was having charley horses, muscle spasms, etc. Indicators of dehydration. Onward ho! The cold front's not going to make it, though. [img]/images/graemlins/frown.gif[/img]
I. BB SQUATS: 8x220; 8x290; 8x290; 8x290 -- I haven't confirmed from all of my old logs, but I'm confident that this is a PB for me on squats for 8 reps. Depth was good, but not consistent on every rep. I'm working on that. I'll know by tomorrow evening whether my depth was good my how sore my glutes are. [img]/images/graemlins/tongue.gif[/img] Biggest problem is bar slippage down my back. I think wearing a regular t-shirt instead of a tank would solve that. I actually dropped the bar on one side after my very last rep, which twisted my wrist and may have caused me to backslide a little on bench presses. Or maybe I just suck on bench presses.
II. BB BENCH PRESS: 8x120; 6x180; 3x180 ; 4x180
III. BB BENT OVER ROWS: 6x120; 7x165; 6x165; 6x165
IV. WEIGHTED DIPS: 6x BW+40; 4x BW+40 (failed on 5th)
V. DB PULLOVERS (2-hands on one dumbell): 10x85; 8x85
My schedule is already off this week, which means I don't know whether my new plans to strategically place my runs around my weight workouts will work out this week. I'm hoping to go to the track tomorrow evening for 800 meter intervals.
Originally posted by kmwest:
[qb] Definitely warm up pretty thoroughly before doing 800s. I suggest at least a mile jog with some stretching. [/qb]
Yeah, last week I just went around the track one time before my first 800. I'll warm up more today, and try to remember not to go too fast in the first 200-300 meters like I did last week.
My watch is malfunctioning and not storing all of my laps, but I believe I remember the ones it lost.
7 x 800 meters:
2:53
2:58
3:03
3:03
3:03
3:02
3:10
I was actually a little bit slower this week than last week on these. I still don't have my pacing down... too conservative now in the first lap and then ramping up a lot in the last 200 meters. I threw in a 7th 800 meter interval this week for fun.
LOL - that thought has crossed my mind! My watch is the least expensive Timex Sports Watch, so I guess I got what I paid for.
I rest for 1 lap in between the intervals, which I jogged entirely for the first two, and then walked/jogged for the rest. I believe my rest times for the first two were ~ 2:15, but then the others were 3 minutes at least.
This is my favorite tempo run course, because it has some nice downhill stretches to make me feel faster than I really am and then some long, challenging inclines.
SPLITS:
1.05 miles: 6:49 (6:30 pace)
2.05 miles: 6:03 (6:17 ave. pace to this point)
3.05 miles: 5:43 (6:06 ave. pace to this point)
18:36 for the first 3.05 miles. The 2.05 to 3.05 mile is entirely downhill.
4.05 miles: 8:13 (reverse of the 5:43 fast mile - YIKES! All uphill. (6:37 ave pace to this point)
5.05 miles: 7:14 (most of this mile is uphill, but it does have a nice downhill segment for recovery. 6:45 ave pace to this point)
6.1 miles: 6:53 (6:33 pace on the final 1.05 miles. 6:43 final average pace for the entire run).
22:21 on the up-mountain second half of the run (7:20 ave. pace).
Overall I am happy with this run. I had better times on it during the Spring, but not dramatically better (I know I did one or two sub-40 minutes). I feel a little better about my upcoming 10K. I may not get a personal best on it, but I should be able to beat my time from last year in this race unless I have a bad day.
It seems to me that I should be able to knock some time off of my 800 meter intervals, if I can run 3 miles at generally the same pace as most of those intervals (even given the benefits of gravity by going downhill for a nice chunk of that 3 miles). I have never been very good at short distance/high intensity running, though, so I'm not too surprised. That should make it a very good thing to work on.
The air was drier this morning - dewpoints were back in the 60's for the first time in forever. I felt like I was in heaven. If I had more time, I would have made it a longer run. I was only limited by stiffness from the runs of the past couple of days and not getting enough sleep (senile dachshund had me up at 2:50AM, and I never did really get back to sleep). I was 7:27 on the first mile and felt like I was going faster -- pace perception was definitely off. I was under 8-minute pace on an incline of a little over one mile -- very happy with that. Final mile = 6:30.
I'm hoping this drier air hangs around over the weekend, and my Sunday run will be in more tolerable conditions than last week. If so, I am going to try again to conquer the incline from hell I recently discovered. If not, I may still try anyway -- it's a 12-mile minimum run for me to go to the top of that hill from my house, so good reason for hoping for cooler, drier air.
AM RUN - 5.05 miles with intermittent intervals. 39 sumthin' on the total time. Like last Saturday, my intervals were shorter and faster (or more intense due to push on uphills) than during my 800 workout. I feel like I got some really good speed work out of this. Temps. were warm but as with yesterday morning, humidity levels much more tolerable. It makes a huge difference. Even my pulse rates were lower at the end of intervals compared with last Saturday (160's this week versus 170's and even 180+ last week ---160's is more in line with where I'm supposed to be as far as I can tell).
Later today I need to get my second weight training session of the week done. I'll probably do that this afternoon.
Re: See BamaDave Run (and Lift)
. 9.3 miles. Time = 72:02. I didn't bring any fluids with me, but I made it okay. Gettin' a little woozy toward the end. I noticed a major temp. drop at lower elevations -- I thought that was more of a Winter thing here, but at least this morning, there was a very nice drop in temp. when I ventured down into a valley on my run. I should have done my entire run down there! 
Linear Mode
