See BamaDave Run (and Lift)

[BamaDave]

SAT. AUGUST 27, 2005: PM WORKOUT

I. DEADLIFTS: 8x170; 6x220; 8x285; 5x280; 6x285 -- I browsed old logs, and 8x285 is an 8-rep PB on Deads. [img]/images/graemlins/laugh.gif[/img]

II. PULLUPS: 5xBW; 5x BW+25; 4x BW+25; 2x BW+25 - I decided to work on form on these and make sure that I went to a complete dead hang at the bottom and got my chin all the way over the bar at the top. On the last set, I failed in the third rep trying to pull myself out of the dead hang.

III. CLEAN + PRESS: 6x90; 6x125; 6x125; 5x125 -- Killed me again.

IV. GOOD MORNINGS: 10x230; 10x230

V. SEATED DB SHOULDER PRESSES: 8x50 ea; 5x50 ea. (failed on 6th)

VI. OVERHEAD SQUATS: 8x70; 8x80; 7x90 -- Backed off a lot on weight to practice form. I used the very wide grip and went to rock bottom. Now hopefully I can build back up the amount of weight I am using as my confidence and balance go up.

VII. DB Tricep Kickbacks: 8x15 ea.; 7x15 ea.

VIII. AB WORK

1. BB ROLLOUTS - 25
2. WEIGHTED CURLUPS (+50# DB) - 25
3. BICYCLES (+20# ankle wts) - 30 reps ea. side

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8.28.2005 SUNDAY AM RUN

~12.9 miles -- untimed. I tried again to conquer the monster hill I found a few weeks ago. I made it substantially further up and all the way up the steepest part of the incline but didn't get all the way to the dead end at the peak. Eventually, I'll make it. My pulse was at least 188 when I stopped running the incline. LOL. I was wiped out after this hill and eventually started getting dehydrated again, so about the last 5 miles of the run were a mix of walking and running. Toward the end of the run, I was experiencing muscle spasms and one calf felt really close to a pull. I imagine this is due to electrolyte problems -- I had spasms for an hour or so after the run as well.

[Buk]

Good job with the deads. What kind of grip/grip assistance are you using?

For the clean and press, where is your failure point, the clean or the press. Is your press a strict press or a push press(is there any leg involvement)?

How much does checking your pulse affect your running, or do you always do it after an interval/uphill when you are already slowed?

I need to start doing some weighted pull-ups. Should try some tomorrow on my planned day off, but I bet if I do Crossift will hand me a pull-up intensive workout the next day.

[T-Runner]

BamaDave,

Just read almost the entire thread. I'm a runner and trying to get back in shape. I was a six-days-a-week guy running until an injury sidelined me for the first 6 mos. of 2005. I'm slowly getting back to running (almost pain-free) and will be getting back in the gym 3-4 days/wk ASAP (shoulder acting up). At any rate, this thread is very inspirational. The day-in, day-out mental struggle to work out, especially to run in the heat (I'm in TX) is hard to understand until you experience it. A different struggle than the motivation needed to get to the gym. Between coaching cross country this year for the first time and reading the thread, I feel like I should be pounding out the miles right now. Thanks for the dedication to record this work everyday.

A couple of questions:

1) Are you familiar with Daniels' Running Formula by Jack Daniels? Excellent explication of periodization of training and variety in speedwork/roadwork/etc.

2) I remember reading posts you wrote on the old Men's Health board, but I don't recall what sort of lifting schedule you were on at that time. What weight programs did you start with? What sorts of weight training programs have you found to be most successful and compatible with your running?

I look forward to reading this log everyday. Thanks again.

[BamaDave]

Thanks, guys - I'll have to come back later and answer the questions. I want to get my last couple of runs logged. We had 9 people staying with us (friends and family) from the New Orleans area Tues. night and one more to make 10 last night. So many people in dire straits -- at least our family members have enough money to pick up the pieces of their shattered lives, but it will not be easy.

I haven't been able to do any weight training this week, but hope to resume Sunday. Still planning to run a 10K race on Saturday and probably also the follow-up 5K (no extra charge), although that one won't be an all out effort, because I will be wiped out.

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WED. AUG. 31, 2005:

6 x 800 meter intervals

2:45
2:50
2:50
2:49
2:51
2:51

I believe I am pacing myself better on these -- definite improvement over last week. Some other factors - I had two rest days prior to this workout, I haven't done any leg work with weights since Saturday, and the humidity was almost non-existent.


THURS. SEPT. 1, 2005:

AM RUN -- 6.6 miles. 48:22. Ave pace = 7:20

I kept my pace down for the first 3.5 miles or so -- trying not to exhaust my legs with a race 2 days away. Also, my legs were pretty tired from last night's 800's. Much more noticeable on the inclines. I ran most of the second half fairly hard, though. Weather conditions were absolutely perfect -- temps. in the 60's with dry air. I believe this is supposed to continue through the weekend, so an 8AM race atop a mountain in Huntsville should be ideal race weather.

[Buk]

Glad that everything is ok with you. My best wishes are with your friends and family.

Good job on the 800s, 22 second average pace improvement(and I didn't even count last times 7th run). You will hold a consistend 5:30 pace on these in no time. Then what is next, 5:15, 5:00

Good luck on the upcoming races. Care to offer up any predictions before hand. Just remember, "Low expectations yield insignificant results!" Forget about the 5k and push thrugh the 10k; only after the finish, realize that you will do the 5k.

[BamaDave]

Buk,

I use a mixed grip on my deadlifts. No straps. My grip has improved a lot since I quit using gloves a few months ago, and I think that has helped me somewhat in sustaining the sets through more reps.

Clean and press - I'm limited by the press, although I am tiring out by the end of the sets on the cleans as well. I am using some leg action on the press, although it's not an all out push press.

Pulse checking - it doesn't really affect my running. I only recently started checking it out of curiosity, and I've only been doing it at the end of intervals when I am walking or slow jogging to recover.

800's -- Thanks!!! I guess that's a 12 second improvement on the intervals, but I was very happy with it. I think my overall pacing was just better, instead of going out too slow or too fast.

The Races -- It's up in the air whether I'll be able to go to Huntsville for the races tomorrow. It's a 60 mile drive, and we are having a gas panic around here with stations running out, etc. I'll have to see what the situation is later today, since I can't afford to use up gasoline on a trip up there if we are really going to have a shortage into next week or longer -- I'll need the gas to get to work!

As far as a goal - yes, I have your sig line in mind! I'm not concerned about the 5K. I may not even run it if I am totally wiped out, which I have been after any other race I have entered. If I do run it, it will be far slower, no doubt. I hope to have a personal best time on the 10K (current PB is 39:20 or 39:21). I didn't think it was possible, but right now I believe I have a good shot. Ultimately, I would like to run a 6:00 pace 10K (37:12), but that will take some more work!

[BamaDave]

Hey T-Runner,

What kind of injury are you dealing with?? Sounds like a very bad one.

Yeah, running in the heat is a mental struggle, and I have certainly been moaning about it for the past three months!! I know it's even worse in Texas. But it does make the weather changes in September seem like heaven on Earth. Still hot during the day - but the mornings have been nothing short of perfect the past few days.

I am not familiar with the Jack Daniels training program. So far, I haven't followed a pre-planned program -- primarily because up until recently, I have run 3-4 days per week. A lot of the training programs I have seen are 5-6 days. I should do some reading on this, because I will probably need to structure my running training better to see any substantial further improvements.

As far as weight training programs -- I have done a lot of the pre-planned ones. I did Ian King's programs that are published on the T-Mag site -- Super Strength, Limping, and the Advanced Programs. Those programs really helped my strength levels -- I finished those in the Spring of 2003. Since then, I make improvements, but they are modest. I also did Men's Health Magazine's "Homegrown Muscle" program designed by Mike Mejia. And then followed that one with Ian King's and Lou Schuler's "Book of Muscle" Intermediate program. All of these were good. Homegrown Muscle is a good year-long program especially if you need to cut some weight in the beginning and need some fast conditioning -- the first phase is very challenging. I did the Book of Muscle program at the same time that I was training for the marathon I ran back in Feb. -- I believe it helped me retain strength well.

I don't know that any of these programs are compatible with a running program of 5+ days per week -- even 4 days can be a problem. That's why I have decided to reduce my weight training to two days per week for now and focus on the major lifts, full body each workout. So far I am happy with the way it's going.

[BamaDave]

SATURDAY - SEPT. 3, 2005:

10K and 5K race reports.

I rested on Friday to make sure I didn't have any lingering fatigue from runs earlier in the week. The weather conditions were excellent! I really cut it close on getting to the race site. I wound up running to the registration area, running back to the parking lot to store my wallet, etc. in the car, running back to get to a bathroom, and by the time all that was done, I got to the race start 2 minutes before we had to go. Not the best way to psyche up for a 10K. LOL.

My time on the 10K was 39:30 (last year I ran this race in 41:40). Pace= 6:22. I missed breaking my best 10K time from May by 9 seconds. Ugh! On more positive notes, I did come in 12th overall out of 274 finishers and was 2nd place in the Men's 35-39 age group. That surprised me, actually - this race didn't seem to have as many strong 35-39 runners as most.

My mile splits were: 6:10, 6:19, 6:16, 6:36, 6:30, 6:18, 1:15 (final 0.2 miles or 6:15 pace). I had forgotten that this run actually had some fairly decent incline stretches -- more so than the 10K I PB'd on in May by far. Also, the course changed this year and had a longer segment on a trail, which caused some slowdown due to congestion, especially since there was a turnaround and runners had to go both directions it. Overall, though, I felt pretty strong throughout the entire run -- much more so than last May. My pacing seemed and felt more consistent. The 6:36 at mile 4 included the longest incline and a lot of the trail, so no big surprise. I think I probably could have done better on mile 5 and probably should have started my mile 6 ramp-up somewhere on that stretch, and I would have gained some seconds.

I had around 50 minutes from the end of the 10K to the start of the 5K. I decided to go ahead and run it, since I felt pretty good. The 5K start was VERY congested. There were a lot of little kids who ran it and got in the front, unfortunately, even though the race directors asked everyone to seed themselves. Then the trail sections started within mile 1, and congestion here was pretty bad with people running in both directions. Passing was almost impossible. I actually had to go offtrail and run through vines, etc. to pass a couple of people. I was well into the second mile before I finally broke away.

My 5K time was 19:59 (6:27 pace), which actually surprised me considering the congestion. My personal best in a race is 19:06, so not even close - but I knew that was not possible. I was able to kick it up for the last 1.5 miles -- don't have my splits, but I wish I had recorded them out of curiosity. Surprisingly, I won 2nd place in my age group for this race as well. I think the congestion really created problems for many, and if you weren't on the front line, you had problems!

Overall, a good day. Great weather and location on top of Monte Sano in Huntsville. However, now that I have run a lot more races and am more savvy about the courses, I may opt out of this one next year. The price is great ($15 for both), but the course and congestion problems are not conducive to getting a best time. I have a feeling that's why the Men's 35-39 field is not as strong in this race as many others in the area.

I feel pretty good today and will probably resume weight training and even do squats. I'll probably do a run on Monday morning -- something intermediate in length.

[Buk]

I thought your 10k best from May was 39:28 - only 2 seconds faster?

Great job Dave, more than 2 minutes faster than last year and just a few seconds off of a personal best on a course that had some trail running - can't ask for too much more than that. Pretty good time on the 5k too considering that you just beat down a 10k. And now ready for squats, way to go!

[BamaDave]

Hey Buk,

You're right. In fact, I just checked the official results page from that race, and my recorded time was 39:29. ONE SECOND difference from this race. Jeez, and by my watch my time on this race was 39:28. How weird is that?!?!?! Damn, just a little more teeth grittin' a little bit earlier and I would have topped my time!

[BamaDave]

P.S. on the 5K race from Saturday:

A 6 year old girl won the female age 1-10 division with a time of 24:45!!!! A SIX YEAR OLD!!!! That's just under 8:00 per mile!! I saw this girl when she finished. She looked as intense as any adult competitor there. This little girl is going to be one helluva tough racer.

My 6 year-old daughter wants to run races, and I am going to start doing some runs with her. I was surprised by the number of under 10 kids who entered the 5K. A 9 year-old boy ran it in 23:29!

[BamaDave]

SUN. SEPT. 4, 2005:

WEIGHT TRAINING -- "A" WORKOUT:

I. BB SQUATS: 8x220; 8x295 (new PB); 6x295; 6x295 -- depth was good, but not down at Buk level [img]/images/graemlins/tongue.gif[/img] . Trying to decide whether to keep going up in wts. or focus on depth.

II. BB BENCH PRESS: 8x120; 6x180; 5x180; 4x180

III. BB BENT OVER ROWS: 6x120; 5x170; 6x170; 5x170

IV. WEIGHTED DIPS: 7x BW+40; 5x BW+40

V. DB PULLOVERS (2-hands on one dumbell): 8x90; 7x90

VI. OVERHEAD SHOULDER SHRUGS: 10x90; 10x90

VII. CONCENTRATION CURLS: 6x45; 5x45

VIII. AB STUFF:

1. GAGNE'S CYCLONES (+30#db) - 10ea.

2. INCLINE BENCH WEIGHTED SIT-UPS (+30#db) - 10

3. DRAGON FLAGS (+20# ankle wts) - 18

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MON. SEPT. 5, 2005:

AM RUN. 11.1 miles. 84:39. 7:38 average pace. The run seemed steady -- I felt pretty strong on the inclines. I expected to go slower. Warm, but drier air continues here. I only brought 16 ounces of gatorade and didn't dehydrate. I probably could have extended the run. Final mile = 6:48.

I was thinking about weights tonight but will probably go for a run instead. My legs are fairly trashed, and I would rather have them less trashed for deadlifts. I'll probably go for a run this evening instead.

[BamaDave]

TUES. SEPT. 6, 2005:

EVENING RUN. 6.55 miles. 44:17. 6:46 average pace.

This run turned out much better than I expected. My legs were stiff and sore, so I thought it would be hard to keep any kind of pace (yeah, I know, "low expectations yield...") [img]/images/graemlins/tongue.gif[/img] At the beginning I was running stronger than expected, but I thought I was misperceiving my pace as I am prone to do with leg fatigue. But - at the 1.05 mile split I noticed my time was 7:14, which was under 7:00/mile pace. After that I felt like I could push through harder. I made it to my turnaround point (halfway) in 22:06. I had to push harder on the return trip, since there was a long stretch of uphill (not as intense, though, as most area hills - this course is comparatively easy to moderate and good for tempo runs). I finished the return in 22:11. The final 1.05 mile split was 6:36 (6:17 pace).

A good evening run -- I expected this to be somewhat of a "junk mile" run for calorie burn and, instead, turned out to be more of a tempo trainer. I'm hoping to push a lot of my training runs under 7:00 pace this Fall, even with the difficult inclines.

[BamaDave]

THURS. SEPT. 8, 2005:

AM RUN. 7.2 MILES. 51:04. 7:06 average pace.

I was back on the big momma inclines this morning. I focused on keeping my pace up, although not as fast as Tues. evening. The final 2.7 miles I averaged 6:42 pace, but that included a big uphill stretch and the final mile at 6:17 pace. So I ran at 6:57 ave. pace for the first 1.7 miles of the final 2.7. I'm happy with the run - may be a PB on this course - if not, it's close. And not too far off from my goal of running more of my training runs under 7:00 pace.

I'm trying to map out which races I am going to do this Fall. I may do an 8K later in the month. I am hoping to run a 20K in October, but I don't have confirmation about that race actually taking place this year. If not, I may return to Monte Sano in Huntsville and run a 15K (I believe the course does not include the congested trail section). My goal pace for the 20K is 6:30 to 6:35. Last year, I ran it in 6:54, but that included a big fade after mile 10, which I hope to avoid this year. The big local 10K is in November, so I'll definitely do that, plus the Dec. 10th marathon in Huntsville. I wish we had more 10K-plus races around here.

[Buk]

You sound like me, "Well there were these 3 steps somewhere between mile 1 and mile 2 where I averaged a 4 minute mile."

It seems like you are running faster and lifting more every week. What level of effort do you put forth on your runs. Are you trying to PR a course each time you run it, 1/3 of the time?

[BamaDave]

I'm trying to work out my 5 runs per week so that I have a long run, a tempo run (close to max or race effort - so this one would be the PB attempt many weeks), intervals at the track (try to improve each week), a fartlek interval run, and then a fifth run that's open-ended. I'm hoping to make the "fifth run" as useful as possible and not just a junk mile run to burn calories. Yesterday AM was essentially my "fifth run" for this week, and it turned out to be close to a tempo run for that course.

I dunno about lifting more every week... I have been progressing on lower body work, but upper body strength is more or less plateaued with only modest improvements, if any... but that's nothing new.