See BamaDave Run (and Lift)

[BamaDave]

Thanks, y'all! It's been a hectic week here, and I haven't done anything exercise-wise until this morning... and that was a short workout!

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THURS. 11.1.07
AM WORKOUT

A. SQUATS: 10x220#; 6x270#; 6x290#; 5x300#; 4x300#

B. BB SHOULDER PRESSES: 105# and 100#: YOWCH - can't do them!

C. PULLUPS: 12 x BW; 5 x +25#; 4x +25#; 5x +25#

D. DIPS: 8 x +25#; 7 x +25#

-- I'm happy with were my squats are - I guess all that high rep/ little to no rest stuff during Fat Loss kept my strength up or raised it for squatting. My shoulder continues to be a source of frustration. I guess I should stop testing it. This will keep me from doing another "program," since I'll need to be choosy about upper body exercises.

[bigDman]

strong squats.. more then i can do!

[RacerBill]

Nice squats. You sure you're a runner?

Seriously, though -- have you had your shoulder looked at? Or at least screened for problems like impingement?

[jruck37]

Nice squats and pull-ups, Dave!

[lance02]

Great chins and squats Dave!

[BamaDave]

Thanks guys!

Bill, I haven't been to a doctor about my shoulder. It doesn't really bother me at all aside from when I am trying to do a few exercises. I'm hoping if I am kinder and gentler to the shoulder joint for awhile, the irritation will go away. I think if I had an actual tear or more severe problem, the symptoms would be far worse.

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FRI. 11.2.07
PM TRAIL RUN

DISTANCE: 5.0 miles
TIME: 35:32
AVE. PACE: 7:06/mile

-- Running on the trail earlier in the evening kept me in the daylight and allowed me to keep my pace up a little faster for the entire run.

It looks like my Spring semester schedule won't be as hectic. I'm going to be managing a scholarship program for financially needy students in sciences, math, technologies, and engineering, and because of that, I am no longer going to teach a course that would have kept me at school two nights per week. I'm hoping this means more time and energy to ramp up the training again.

[GG300]

Nice work with the pullups, squats and dips. I am surprised your shoulder doesn't give you any grief on the pullups, when my shoulder was bad those would kill me.

[BamaDave]

Thanks, Gregg - yeah, that's why I think the shoulder thing is minor. It only causes problems on overhead pressing.

SAT. 11.3.07
RUN

TOTAL DISTANCE: 6.55 miles
TOTAL TIME: 50:50

WORKOUT:

1. 1.05 mile warmup - 7:36 (7:14 ave. pace)

2. 7 x 0.5 mile repeats (rest intervals to HR = 120 bpm)

a. 3:02 (0:47 rest)

b. 2:56 (1:13 rest)

c. 2:53 (1:14 rest)

d. 3:06 (1:30 rest)

e. 3:01 (1:38 rest)

f. 3:05 (1:36 rest)

g. 4:14 (this one was 0.57 miles and completely uphill)

3. 1.43 miles to finish (run with some walk intervals) - 12:50 (8:58/mile)

-- 0.5 mile repeats on the road. My legs were fatigued from Thursday and Friday, but they went pretty well for the most part. I'm not thrilled with the majority of them being 3:00 and slower, but I'm fortunate I haven't regressed even more. Oh yeah, and I'm over 190#, so that doesn't help either!

[BamaDave]

SUN. 11.4.07
AM RUN

DISTANCE: 11.1 miles
TIME: 1:27:29
AVE. PACE: 7:53/mile

-- Flawless morning for running - a nice breeze, temps in the 50's, sunshine, and some surprising Fall colors given how dry it has been here this year. My legs were pretty fatigued from the past few days, and I had to be really careful toward the end about my form since I was running in the H-Streets. This was a rough course with a 600 foot elevation increase from mile 5.5 to 7.2, so I'm glad I made it through it! Interestingly, my estimated weight loss from this run was 6 miles. During the Summer, I would have lost 11 or more lbs. from a run of this distance. No wonder cool weather running is so much more agreeable!

[lance02]

Nice fall days are a great time to run aren't they!

[UpNorth]

Looks like a nice rise in your running volume!

[BamaDave]

I'm backsliding on the running again this week - looks like Thursday AM will be the earliest I can do one!

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TUES. 11.6.07
AM WORKOUT

* Various mobility exercises from Inside-Out

A. CHIN-UPS: BW: 13; +30#: 4; 4; 4

B. DEADLIFTS: 220#: 10; 270#: 5; 280#: 5; 5

C. SWISS BALL PUSHUPS (feet on ball): 20; 15; 14

D. BULGARIAN SPLIT SQUATS: (2x50#): 6 ea.; 6 ea.; 6 ea.

E. SINGLE-ARM DB ROWS: 100#: 5 ea. side; 6 ea. side

-- I actually did some mobility exercises from Inside-Out to warm up. Hopefully I will keep doing them! I think that is the heaviest loads I have used on deadlifts since injuring my lower back getting carried away with them last Spring. These felt good - hopefully I will stay smart.

[Chris-STL]

Nice job on the Deadlifts, especially after a long pulling break. Keep up that good form and the mobility and that back should be just fine!

[T-Runner]

I'm looking at those Saturday repeats, and I don't think they're anything to sneeze at, especially given your dead legs comment.

And I agree: mobility exercises rule. Keep up the good work.

[mel]

How's the shoulder holding up? Do the mobility exercises seem to be helping? I noticed a big difference in back and shoulder pain when I started regular mobility. I've been slacking on that and should get back to it...

mel

[BamaDave]

Thanks, guys.

Mel, I've only done the shoulder mobility exercises one time. I didn't note any difficulties with them, and it seemed like my ranges of motion were good (as far as I know!). Whatever it is, it mostly goes away after a few days until I re-irritate it by working out again. I wonder if it could be some mild bursitis.

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THURS. 11.8.07
AM RUN

DISTANCE: 5.05 miles
TIME: 37:51
AVE. PACE: 7:30/mile

-- This one started slow, but I was ramping up well in the second half. It was 32° when I started, and I'm not used to that yet. LOL! Certainly beats a 75° July morning with humidity near 100%.

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SAT. 11.10.07
PM WORKOUT

A. SQUATS: 220#: 8; 280#: 5; 300#: 5; 310#: 3; 4

B. DIPS: +30#: 8; 8; 6; 5

C. STEP-UPS: (2x50#): 6 ea,; 7 ea,; 7 ea,; 7 ea.

D. PULLUPS: +30#: 5; 4; 4; 4; BW: 8

E. BICYCLE CRUNCHES: 40 ea. side; 40 ea. side

-- This caps off another very hectic week at work, and then we had a soccer tournament that wiped out most of today (which we had to get up at 4:30AM to get ready for ). And tomorrow morning, I'm up at 4:15AM to drive to a conference in Nashville, where I will be until Tuesday evening. I'm hoping to get a couple of decent runs in while in Nashville.

Just a little over a month until the Christmas holidays. I get almost 3 full weeks off! I have never taken more than a little over one week off from work, so I probably won't know what to do with myself! Actually, I was off most of the time for several weeks when my company closed in 2003 (and got really bored REALLY fast). The Christmas break is great, but the flip side is that my Summers are going to be insanely busy in this teaching position due to the accelerated Summer semester timeline. We won't be able to go on Summer vacations at all (at least I won't). But I'm not going to complain when I get almost three weeks at Christmas, a week for Spring break, and I believe a week between Spring and Summer semesters. I think that qualifies as a huge perk.

[BamaDave]

FRI. 11.16.07
AM RUN

DISTANCE: 5.05 miles
TIME: 37:50
AVE. PACE: 7:30/mile

-- After an insanely busy 11 days or so, I think I am over the craziness hump. I never did get to run while at the conference I attended in Nashville - wasn't getting enough sleep, a few too many beers in the evening, etc. Then when I got back, I was overwhelmed with trying to get my first lab presentation on the muscular system ready for my classes, so I was working on that at 5AM in the mornings instead of running/weight training!

The run yesterday was a deja vu run. Same course as the previous Thursday, same temps (32°), and almost exactly the same time - I was one second faster yesterday! At least I am improving in spite of the lack of activity.