See BamaDave Run (and Lift)

[UpNorth]

Looks like your injuries are healed up just in time for the nice weather. Can't beat that!

[BamaDave]

Well, except that I can feel some tightness on the foot, like it's warning me about "one false move." I'm going to have to figure something out with lunges and step-ups in NROL FL - III, because those are the culprits.

---

SAT. 9.15.07
PM RUN

DISTANCE: 6.45 miles
TIME: 49:34
AVE. PACE: 7:41/mile

-- I didn't get started on this one until almost sunset. I was trying to digest a huge lunch. LOL! It was 69° when I started with dry air. The first day with a Fall feel! I'm planning a longer run this AM, and it's 55° at my place and maybe in the 40's down in the low spots. It will be warming up fast, but it still should be great compared to Summer.

[twinsavsvikingsfan]

Have a great run! Do a couple miles for me!

[UpNorth]

Originally Posted by BamaDave

Well, except that I can feel some tightness on the foot, like it's warning me about "one false move." I'm going to have to figure something out with lunges and step-ups in NROL FL - III, because those are the culprits.

How about some glute-ham raises and one legged squats?

[BamaDave]

I wish I could improvise a decent GHR at home. I have done them against a wall with the Swiss Ball, but I sweat so profusely that I tend to slip off the ball really easily. The one-legged squats sound good, too, although I know that I can't have a pistol!

---

SUN. 9.16.07
AM RUN

DISTANCE: 10.25 miles
TIME: 1:21:03
AVE. PACE: 7:54/mile

-- Nice running weather aside from being warm in the sun. I was hoping for a little faster average pace even though the course is a rough one hill-wise. My legs are still pretty sore from Friday night's NROL FL-III!

[Egham]

Nice runs Dave! Cooler weather finally arrived here too.....I hoping for a good run tomorrow morning.

[BamaDave]

Yeah, our days are still fairly hot, but the evenings and early mornings are much improved!

---
TUES. 9.18.07
PM WORKOUT

NROL FAT LOSS III WKT. A #2

A. GIANT SET (4 sets of 10-12; No rest between sets; 60 sec between giant sets)

A1. DEADLIFTS: 180#: 4 x 12

A2. EXPLOSIVE PUSHUPS: 4 x 12

A3. BULGARIAN SPLIT SQUATS: 2x20# DBs: 4 x 12 ea. leg

A4. TWO-POINT DB ROWS: 50# DB: 4 x 12 ea. side


B. GIANT SET (2 sets of 20; No rest between sets; 60 sec. between supersets)

B1. DEADLIFT OFF BOX (PLATFORM): 130#: 20; 12

B2. DB BENCH PRESS: 2x37.5# DB's: 2 x 20

B3. WALKING LUNGES WITH SIDE BENDS: 2x15# DB's: 2 x 20 (10 ea. leg)

B4. INVERTED ROWS (sub for Cable Seated Rows): BW: 12 / 10


C. HANGING LEG RAISES: 10 / 10

-- Adjusted some loads upwards for my second time on this workout. I still need to go up on the Deads and a few others. I'm trying not to overload things and kill my ability to make it through the giant sets. For some reason, deadlifts off the platform are bothering my lower back more than I ever recall in the past. I should be able to use a higher load on those, but I decided to bail out of the second 20-rep set at 12. The lower back problem I had for weeks earlier this year was caused by letting my form go on a 3-rep heavy deadlift set, so I am not risking that again by plowing through DL's when there are warning signs (even if it's a light load).

[lance02]

These giant sets have to be exhausting! No wonder it's part of the FL series. I think you're numbers look real good. As you said, make sure you get the form down. Looking good Dave!

[BamaDave]

Thanks, Lance!

---

WED. 9.19.07
PM RUN

DISTANCE: 5.0 miles
TIME: 33:46
AVE. PACE: 6:45/mile

-- What a difference a little flat terrain makes! I ran this at a park in Decatur, AL on the Tennessee River - essentially flat. I was going to run on a trail there, but I started on a road and noticed that my pace was decent... so I decided to stay on the road so I could keep my GPS signal. The first 3 miles were easy, but I had to put some serious oomph into it to keep my pace in the last two miles. Mile lap times were: 6:44, 6:49, 6:57, 6:38; 6:37.

[twinsavsvikingsfan]

Nice!

[lance02]

You were cruisin' !!!

[UpNorth]

Smokin' run Dave!

[BamaDave]

Thanks, guys. It feels good to see a 6:XX again on the pace!

--

THURS. 9.20.07
AM RUN

DISTANCE: 5.05 miles
TIME: 37:31
AVE. PACE: 7:26/mile

-- Back on the big hills, but I'm happy with this one too. I wish I could have run a longer distance this AM, but lack of daylight and my schedule wouldn't allow it.

[GG300]

I wish I could have run a longer distance this AM, but lack of daylight and my schedule wouldn't allow it.

I often have that problem.

Nice time on that flat run in the park, that has to be much easier than some of those elavations I have seen you post in the past.

[Buk]

Ran out of daylight on a morning run? And you only covered 5 mies? I think you better check your pace calculations - what time zone are you in?

[BamaDave]

7:26 = 7 hours, 26 minutes per mile.

[GG300]

7:26 = 7 hours, 26 minutes per mile.

Now there is a pace even I could keep.

[Mahler]

Dave, just buy those shoes with the little flashing lights on them like the toddlers wear.