See BamaDave Run (and Lift)

[BamaDave]

Quit hurtin' yourself!

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SUN. 10.14.07
AM RUN

DISTANCE: 11.0 miles
TIME: 1:20:58
AVE. PACE: 7:22/mile

- Finally some nice Fall weather for a Sunday run! 50's when I started and 60's when I finished. I wish I had allowed more time, because I could have gone longer. I did this in my H-Streets, so I guess I'll have really sore calves tomorrow. Even though the temps were decent, I still lost 8 pounds on this run! I guess that's better than the 11 or 12 I would have lost in Summer temps. if not more. I obviously have some kind of mutant excessive sweat response to overheating.

[RacerBill]

If running becomes mandatory, I'll need to order a new pair of knees!

Workouts look great. Be careful with that shoulder.

[Mahler]

Damn, some amazing stuff.
The NROL is coming along great and, gee, a casual 11 mile runs (almost a half frigging marathon).

[UpNorth]

Originally Posted by BamaDave

Can I at least have a jet pack instead of wings??? A full head of hair would be nice as well.

Request granted. Last night I mentioned "some of Bama's hair was singed, because it was so thick and unruly on top of his head, by his jet pack."

Nice run over the weekend. Your speed over that distance must have felt good. It's been a while since you've logged that kind of a run and I assume it was on one of your typically hilly routes as well.

[kmwest]

Solid 11 miler!

[BamaDave]

Thanks, guys! I'm trying to keep things going as well as I can in spite of having a crazy work schedule right now.

Jeff, I was very happy with the run over the weekend. The route did not have as many major hills as most that I run in the area, but it did have a long climb during most of mile 10 plus other rollers. Temperatures really impact my running severely because of my tendency to lose fluids so quickly. This was my first real Fall longer run - I was glad to finally get that first one in cool temps!

TUES. 10.16.07
AM WORKOUT

NROL FAT LOSS III WKT. B #5

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

A1. FRONT SQUATS: 165#: 10/ 10/ 9/ 9

A2. CHINUPS: 12/ 12/ 9+3/ 8+3

A3. STEP-UPS: 2x30# DBs: 4 x 12 ea. leg

A4. DB PUSH PRESS: (2x50#): 12/ 10/ 10/ 10


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

B1. SQUATS: 190#: 2 x 20

B2. WIDE GRIP PULLUPS - (U= unassisted; A=feet on bench for assist): 6U + 9A; 6U + 11A

B3. STEP-UPS: 2x25# DB's: 15 ea. leg / 13 ea. leg

B4. DB SHOULDER PRESS: 2 x 30#: 17 / 17


C. WEIGHTED SIT-UPS: +100#: 10/ 10

-- I only have one more of each of the workouts in FL-3 to go. That's a good thing, because this one almost killed me! LOL. I'm trying to figure out whether I hate Step-Ups more than BSS's. I actually had to sit down and lower my head after that second set of 20-rep squats to recover a bit before the wide grip pullups.

[BamaDave]

WED. 10.17.07
PM TRAIL RUN

DISTANCE: 4.4 miles
TIME: 31:42
AVE. PACE: 7:12/mile

-- Ran out of light so I had to keep it short! The humidity is back, which sucks. I'm pretty happy with a 7:12 pace on a trail even if it is mostly flat and well-groomed.

[lance02]

Days are getting short, aren't they! Nice pace.

[kmwest]

Weather sucks here too... why can't it be back in the 50s?!!?!

[GG300]

FL-3 almost finished, runs are looking and feeling good again, new interesting job, Jeff's title for the next story for his kids should be "It's good being Dave in Alabama".

Nice work Dave.

[BamaDave]

Thanks, guys! I wish I could get more runs in, but 3-4 per week seems to be the most I can do if I want to do any weight training at all. Maybe the Spring semester will be easier!

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FRI. 10.19.07
AM RUN

DISTANCE: 5.05 miles
TIME: 37:16
AVE. PACE: 7:23/mile

-- I really need Daylight Savings Time to end. This running in darkness stuff is not too cool.

[BamaDave]

SAT. 10.20.07
PM WORKOUT

NROL FAT LOSS III WKT. A #6

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

A1. DEADLIFTS: 215#: 12/ 12/ 10/ 10

A2. EXPLOSIVE PUSHUPS: 4 x 12

A3. BULGARIAN SPLIT SQUATS: 2x35# DBs: 4 x 10 ea. leg

A4. TWO-POINT DB ROWS: 70# DB: 10 ea./ 10 ea./ 10 ea./ 8 ea.


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

B1. DEADLIFT OFF BOX (PLATFORM): 150#: 14; 16

B2. DB BENCH PRESS: 2x50# DB's: 20/ 17

B3. WALKING LUNGES WITH SIDE BENDS: 2x35# DB's: 2 x 20 (10 ea. leg)

B4. PUSHUPS [sub for INVERTED ROWS (sub for Cable Seated Rows)]: 15/ 13


C. HANGING LEG RAISES: 10 / 10

-- One more workout left in FL-3!! "A" superset went really well, but I was wiped out for those deadlifts off the platform. My upper body strength was gone for the Hanging Leg Raises. It's just about time to figure out what to do next with weight training! I'm ruling out anything with "giant sets."

[kmwest]

Nice deads!

I'm also wanting DST to end. It doesn't get light here until after 8 on cloudy days.

[BamaDave]

I'm on the far Eastern edge of the Central timezone, so I still have light for running by around 6:15 or 6:20AM. But that's getting too late, since I have to be out of the house for work or dropping the kids off at school by 7:15 to 7:30. During the Winter, the sun sets here before 5:00pm, which sucks.

[UpNorth]

I'm in the same boat. I'm on the eastern edge of the Eastern time zone so I usually have to give up my morning runs in early October. Its tough in the winter when you leave for work in the dark and come home in the dark...

[kmwest]

Only two more weeks of DST!

I'm probably going to get a headlamp and a lamp for my bike.

[bigDman]

great workout the other day