See BamaDave Run (and Lift)

[BamaDave]

SAT. 9.6.08
RUN

DISTANCE: 6.45 miles
TIME: 54:27
AVE. PACE: 8:27/mile

-- Running felt pretty good this evening. I could have run longer, but it was dark when I finished. Weather felt pretty good this evening as well, although I checked a weather station near my house and it was actually 70° with 90% humidity. Nevertheless, that's much better than a typical Summer evening around here. I ran to the top of the mountain we live on, 400 feet higher than our house, so it was a tough route. I didn't take any walk breaks - LOL - so that's a good sign that my endurance is not as trashed as I feared.

[BamaDave]

SUN. 9.7.08
WORKOUT - ROUND 4/WKT 2

1. OVERHEAD SQUATS (2 min. rest): 95#: 10; 10; 8; 7


2A. GOOD MORNINGS (10 sec. rest): 175#: 10; 10; 10; 10

2B. HANGING PIKES (90 sec. rest): 11; 10; 8; 8


3. BULGARIAN SPLIT DEADLIFTS (90 sec. rest): 110#: 13 ea.; 13 ea.; 13 ea.


4A. SWISS BALL PUSHUPS (feet on ball; 10 sec. rest): 15; 12; 12

4B. WEIGHTED SIT-UPS (90 sec. rest): +75#: 10; 10; 10

-- Went well overall. I went up in load or reps on all exercises. This workout plan is supposed to be three workouts per week, but my "weeks" have been 10-12 days... so I'm calling each week a "round" instead. Nevertheless, I seem to be doing okay only averaging a couple of workouts per week... possibly due to the full body design of the routines. One thing is for sure - I'm getting plenty of unilateral leg work!

[Buk]

Looking good Dave. I wouldn't worry too much about having 10 day weeks. Especially with lots of running mixed in.

Every time I look at your workouts I miss overhead squats. I do one armed overhead squats with the kettlebells, but they aren't the same; I gotta get back into the gym and lift some weights at some point. What is your race schedule going to be like this year, any 50k trail races?

[BamaDave]

Originally Posted by Buk

Every time I look at your workouts I miss overhead squats. I do one armed overhead squats with the kettlebells, but they aren't the same; I gotta get back into the gym and lift some weights at some point.

Craig, I'm sure you'll be back to those 200+ lb. overhead squats soon! I never did figure out how you could put that much weight up over your head much less OVERHEAD squat it.

What is your race schedule going to be like this year, any 50k trail races?

I'm not racing right now due to limited time for training, slowing down, etc. Races are too expensive to enter (time, gas, entry fees) when I have zero shot of coming anywhere near a PR. I really want to do a 50K trail race, so when I can get some more time to train for one, that's what I hope to do. We have some brutal ones around here!

[tcoy777]

Nice workouts. Hill workouts are always a monster.

[BamaDave]

TUES. 9.9.08
RUN

DISTANCE: 4.1 miles
TIME: 33:51

-- I ran the final 0.75 miles as a series of 30 sec almost-sprints / 30 second walk intervals.

[BamaDave]

FRI. 9.12.08
AM RUN

DISTANCE: 6.2 miles
TIME: 54:41

- Sloshy run in very high humidity thanks to Ike. I ran the final 0.75 miles as a series of 1 minute fast repeats / 1 minute rest intervals. I still need to figure out how to work at least one more workout/run into my schedule each week. Between work and kids' soccer, I'm wiped out much of the week.

[BamaDave]

SAT. 9.13.08
WORKOUT - ROUND 4/ WORKOUT 3


1. FRONT SQUATS (2 min rest): 185#: 4; 4; 4; 4


2A. BB ROWS (60 sec rest): 185#: 5; 5; 5; 5

2B. BENCH PRESS (60 sec rest): 180#: 5; 5; 4; 4


3. REVERSE LUNGES (90 sec rest): (85# - two 42.5# dbs): 8 ea.; 8 ea.; 8 ea.


4A. CHIN-UPS (10 sec rest): 9; 6; 6

4B. DB HANG CLEAN + PUSH PRESS (2 min rest; 85# - two 42.5# dbs): 8; 8; 8

-- Pretty good workout. I'm still managing to add weight or reps on most exercises, although I was kind of weak on the DB Hang Clean/Presses.

[BamaDave]

SUN. 9.14.08
AM RUN

DISTANCE: 5.05 miles
TIME: 44:13

-- Sluggin' through the sauna this morning. It's supposed to be really nice, though, after today. Lows in the 50's!

I steady-stated through 3 miles, which brought me up to the top of one of the peaks of our ridge. Then I ran a series of three 0.5 mile repeats with 2- 2:15 walking rest intervals. The fourth repeat was back to my driveway, about 0.27 miles. My 0.5 mile repeat times were 3:06, 2:56, and 3:04. No doubt I was getting some boost from the general decline in elevation on those, although each had some uphill stretches as well.

[tcoy777]

good job getting through a hot workout. Its suppose to be cooler this week around here, so hopefully that holds true for you as well.

[outofcontrol]

I was browsing through the injury forum and read your post about your ITB trouble. Mine started in April and still hasn't healed. How did yours turn out? Any tips or suggestions?

[Mahler]

Damn, Dave. Sorry I haven't stopped by in a while. Nice workout on Saturday. 185 for the front squats is pretty good. I have been doing these recently and they aren't easy. That's for sure.

[BamaDave]

Thanks, y'all! John, you're right... them there front squats ain't easy. I feel like I get more out of them versus back squats at much higher numbers, though.

---

WED. 9.17.08
WORKOUT - ROUND 5/ WKT #1


1. ROMANIAN DEADLIFTS (120 sec. rest): 265#: 6; 6; 6; 6


2A. WIDE GRIP PULLUPS (60 sec rest): +20#: 5; 4; 4; 4

2B. BB SHOULDER PRESSES (60 sec rest): 120#: 6; 6; 6; 4


3. BULGARIAN SPLIT SQUATS (90 sec rest): 85# (two 42.5# DBs): 8 ea.; 8 ea.; 8 ea.


4A. 2-POINT DB ROWS (10 sec. rest): 75#: 10 ea.; 9 ea.; 8 ea.

4B. DIPS (90-120 sec. rest): 11; 8; 7

-- My 42nd birthday workout.

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FRI. 9.21.08
PM TRAIL RUN

DISTANCE: 4.0 miles
TIME: 31:03
AVE. PACE: 7:46/mile

-- The breeze off the Tennessee River felt pretty nice, although still a warm afternoon. The worst of Summer seems to be over.

[BamaDave]

Originally Posted by outofcontrol

I was browsing through the injury forum and read your post about your ITB trouble. Mine started in April and still hasn't healed. How did yours turn out? Any tips or suggestions?

Sorry to hear about your ITB trouble - it ain't no fun!

I received a lot of helpful advice on the forum after my injury.

See this thread: Ouch, my ITB hurts!

Also, advice in my log starting around this post, with some really good links and advice from Lisa~ on exercises to help strengthen the gluteus medius (almost always the cause of ITB problems):

See BamaDave Run (and Lift)

A good dynamic warmup to use before lower body workouts and running: http://college.holycross.edu/departm...%20Warm-Up.mov

Honestly, you just have to let the injury heal. I finally gave in, but I was hard headed about it for awhile. I finally got smart and started biking in place of running, and it finally went away.

I also have worked pretty hard on my running mechanics and landing on my forefoot to midfoot rather than on my heel. I stopped wearing bulky, cushioned running shoes in favor of ones that are more minimalist and require better biomechanics. See: IMPROVE YOUR TECHNIQUE IN ANY SPORT WITH THE POSE METHOD® Running, swimming, cycling, triathlon and other techniques taught through the Pose Method® There's a lot of good advice on that website and in their forum; however, the POSE method of running can seem almost cultlike. LOL. I've tried to adopt the idea of forefoot to midfoot landing and their other concepts about form, stride, etc. but without getting too stressed out over perfecting the POSE method.

[BamaDave]

SAT. 9.20.08
WORKOUT - ROUND 5/WKT 2

1. OVERHEAD SQUATS (2 min. rest): 100#: 7; 7; 7; 6


2A. GOOD MORNINGS (10 sec. rest): 175#: 12; 12; 12; 12

2B. HANGING PIKES (90 sec. rest): 12; 10; 9; 9


3. BULGARIAN SPLIT DEADLIFTS (90 sec. rest): 115#: 12 ea.; 12 ea.; 12 ea.


4A. SWISS BALL PUSHUPS (feet on ball; 10 sec. rest): 16; 12; 12

4B. WEIGHTED SIT-UPS (90 sec. rest): +80#: 12; 12; 10

[outofcontrol]

Thanks for all the info Dave!

[BamaDave]

MON. 9.22.08
RUN

DISTANCE: 5.05 miles
TIME: 41:30
AVE. PACE: 8:13/mile

-- Hilly route, but I still suck. LOL.

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TUES. 9.23.08
AM WORKOUT - ROUND 5, WORKOUT 3

1. FRONT SQUATS (2 min rest): 190#: 4; 4; 4; 3


2A. BB ROWS (60 sec rest): 190#: 4; 4; 4; 4

2B. BENCH PRESS (60 sec rest): 180#: 5; 5; 4; 4


3. REVERSE LUNGES (90 sec rest): (85# - two 42.5# dbs): 10 ea.; 10 ea.; 8 ea.


4A. CHIN-UPS (10 sec rest): 10; 7; 4

4B. DB HANG CLEAN + PUSH PRESS (2 min rest; 85# - two 42.5# dbs): 10; 9; 5

-- Pretty good. Front squats at 190# were a lot more of a struggle than at slightly lower loads. This seems like familiar territory for where I tend to plateau on this exercise. I'll have to work hard