See BamaDave Run (and Lift)

[BamaDave]

I like the idea of keeping a training log. I had one going on another site for awhile but dropped it. Maybe I can keep this one going!

My current training includes 4 days per week of long distance running and 3 days of weight training. This works out pretty well for me. I am increasingly pulled toward competitive long distance racing in my local area, so running is winning the war over weight training as far as where my priorities are at this time. I'm convinced that I cannot make substantial strength gains AND improve my running, as much as I would like to.

Right now, I am 2 weeks post-marathon (my first one). No more marathons on the horizon until December. Instead, my running training is focusing on a 15K in late April in Birmingham. This race has a reputation for its tough, hilly course. That suits me well, since I train in hilly to very hilly terrain. With good training, I believe I have a shot at finishing in the top 3 in my age group (35-39) in this race, assuming a similar number and caliber of entrants as last year! [img]/images/graemlins/tongue.gif[/img]

Sunday I did a 12.7 mile long run. This followed a rigorous Saturday, when I did a squats/deadlifts workout from Book of Muscle Phase 3/intermediate and then followed it with a 5-mile run. My time on the 12.7 mile run was 1:38:33 (pace 7:46). Lots of steep and/or long uphills on the course, but nevertheless I was a little disappointed in my time. I'd like to get to the point where I can do a 13-ish mile run in my area at ~7:30 pace, if not a little faster.

Monday I took a rest. This morning, I started Book of Muscle Phase 4 -intmdt. Bench Press and Deadlift workout. This is a wave set phase, with work sets of 6, 5, and 4 followed by a backoff set of 10-15 reps. It went okay. I am reminding myself that by focusing on running, I am not going to make many strength gains while lifting. Nevertheless, my deadlifts seem to have regressed a little bit recently - which is frustrating. I think deads take the most mental strength for me, and things like losing my grip can blow an entire set. Also, I just did deadlifts on Saturday, so probably not enough rest before doing them again. At least squats and deads are not in the same workout in this phase!

My morning weight right now is around 175. With running shoes and clothes and after eating, I am around 182 (I'm 5'11"). That's heavier than most competitive runners. I'm tempted to drop back a few pounds, maybe back to 166-168 for morning weight. Although that will likely have a negative impact on my strength training. Oh well, I guess I can ramp up my strength after I blow my knees out and can't run anymore!

[md11hydmec]

Good luck on your running and keeping your log. I've found it to be helpful in sticking with a plan.

[kmwest]

Good luck - it seems we have similar goals.

[Buk]

Glad you decided to start up a real log here. I would imagine that you are at a point that you can make improvements in both running and lifting. You have spent the last few months increasing mileage for the marathon. Looking to improve speed for shorter races is more compatable with improving strength.

4 days a week of long distance running? What do you have planned for that? Any "short" distance speed training, something around half a mile to 2 mile speed?

Good luck and keep inspiring us!

[BamaDave]

Thanks, all!

Kmwest, we do have similar goals. I am watching what you do for weight training! [img]/images/graemlins/smile.gif[/img]

Buk, my current plan is to continue to do a long run on Sundays. Not as long as for marathon training, but since my next race is 9.3 miles (15K), I think keeping my Sunday runs in the low teens and occasionally in the mid teens to preserve some of my marathon stamina should be useful.

During the week, I am doing one run around 6 miles with a strong effort on keeping my pace up. Not quite race pace, but probably close. Then an intermediate distance run (7.5 - 9 miles) with a strong pace, but not as fast as the other run.

On Saturdays, I am planning to do shorter runs with some speed work. Faster interval periods and/or trying to maintain pace on uphill stretches.

My schedule is very tight - so I am normally limited to doing my training in the area around where I live. Unfortunately, not many open stretches where I can gun it for a shorter distance. The best for that is actually at the END of most of my running courses, so I often do ramp it up for my final mile.

This morning I did my 6 mile run. My time was 41:40 (6:57 pace). I did this same run last week at 41:33, so no improvement. On the other hand, it was cold this morning (25 degrees), so I was bulked out in warmer clothes. LOL. Also, terrible night's sleep (less than 5 hours of true sleep) - so I don't feel too bad about not improving over last week. This run has a long downhill stretch in the first half, but then I reverse and go back uphill in the second half. ~1.5 miles of almost constant uphill. The grade is not as bad as other hills in the area, but it's ~300 feet change in elevation. I ran the first 3 miles in 19:30, and the second half in 22:10. I think this course is good training for my 15K - although the 15K will not have that long of an uphill stretch.

I should probably drive the 15K course to see what it is really like. No one in my age group ran it under 7:00 pace last year, which seems odd. I think many of the faster guys in my 35-39 group skipped this race for some reason. I feel like I should be able to have an average pace under 7:00 per mile for this race, unless the course really is a lot worse than I am expecting.

[Buk]

Drive it? Why not run it?

So this is what you got?
one long slow run
one 2/3 distacne slower than race pace
one near race distance slower than before
one day with some speed or hill power work

I hope you don't mind my suggestions but I would do at least evey other 6 mile run at or slightly below race pace, even if you shorten it up a little. I know the hills can be a problem but that has to be manageable to some degree(run race pace then walk the uphill home as cool down). For you the distance is going to come easy, you can run 250% race distance. You ran the first 16 miles at 7:15. Repeating that effort will produce slower results than training at a higher intensity, in my opinion. I find it easier to train for speed and apply it to distance than to run distance getting a little bit faster.

[kmwest]

I don't know if it's necessary to do a long run every week. Especially since you're on a 7-day-a-week training schedule, you'll likely find it beneficial to lessen your mileage.

[BamaDave]

[quote]Originally posted by Buk:
[qb] Drive it? Why not run it?[/qb]{/QUOTE]

Won't fit into my schedule. Actually, I don't know if it is runnable without traffic control. Probably not!

[quote]Originally posted by Buk:
[qb]So this is what you got?
one long slow run
one 2/3 distacne slower than race pace
one near race distance slower than before
one day with some speed or hill power work[/qb]{/QUOTE]

My long runs are actually not slow. I have a habit of calling them long, slow runs, but in reality I never have done the classic "slow" training runs at 1:30 or 2:00 below race pace. My slowest training run for the marathon was my 20-miler, which wound up averaging 9:00 pace. But that was only because I collapsed after mile 16 and wound up walking and running to finish. My other long runs were 8:15 or faster, and my long run this past weekend averaged 7:46 pace.

Originally posted by Buk:
[qb]I hope you don't mind my suggestions but I would do at least evey other 6 mile run at or slightly below race pace, even if you shorten it up a little. I know the hills can be a problem but that has to be manageable to some degree(run race pace then walk the uphill home as cool down). For you the distance is going to come easy, you can run 250% race distance. You ran the first 16 miles at 7:15. Repeating that effort will produce slower results than training at a higher intensity, in my opinion. I find it easier to train for speed and apply it to distance than to run distance getting a little bit faster. [/qb]

Thanks for the suggestions! I like getting them.

I am running my 6-miler near race pace (or a little below), at least as close as I can gauge it for the area where I am training. I plan to continue that.

I'd like to work up the speed on the intermediate distance run that's closer to the race length. I may try to work in some faster segments into that run.

I do need to figure out how to work some more speed training into my workouts. I agree about training for speed and applying to distance. Some of my better pace gains occurred when I was running intervals on a track back in the Fall of 2003 (during my daughter's cheerleading practices).

[BamaDave]

Originally posted by kmwest:
[qb] I don't know if it's necessary to do a long run every week. Especially since you're on a 7-day-a-week training schedule, you'll likely find it beneficial to lessen your mileage. [/qb]

I was planning to keep doing the Sunday long runs, because it seems like 10K training schedules I have seen usually include runs around 150% of the race distance for endurance. So I have been targeting that range for my long runs. Also, I don't want to regress too much on my distance endurance and have to start over when Fall rolls around. I guess it's a hard habit to break! [img]/images/graemlins/tongue.gif[/img]

[BamaDave]

Oh yeah, and regarding improving strength...

I really haven't been all that successful recently in improving my strength without gaining weight. I guess that's kind of a gee, duh... In fact, if I make an honest assessment with myself, I am really not much stronger on most exercises than I was at this time 2 years ago (when I was finishing some of Ian King's programs). My strength has essentially been plateaued since then. OTOH, 2 years ago I was at the end of a bulking period and weighed 15-18 pounds more than I do now, so it's good that I am lighter but at a similar strength level. My max strength, on most exercises, was last Summer when I was doing Homegrown Muscle and had added a few pounds. In a nutshell, I haven't figured out how to get stronger AND improve in running!

[BamaDave]

Last night I did the "B" workout of "Book of Muscle" stage 4-intmdt. Went pretty well.

I. Pullups: Warmup Sets: 10-assist (with bench); 8 - (2 unassisted/ 6 assist); 6 (3 unassist/ 3 assist)

Work sets: BW+20 - 6 reps; BW+25 - 5 reps; BW+30 - 4 reps

II. Seated Shoulder Presses to Front (alternated with above)

Warmup sets: 10x40; 8x60; 6x70

Work Sets: 6x110; 5x115; 3x120

** I always suck on shoulder exercises**

III. EZ Bar Bicep Curls

Wmp: 8x62
Work: 6x102; 4x104.5; 10x87

IV. Closegrip BB Bench Presses (alternated with bicep curls)

Wmp: 8x(can't remember!)
Work: 6x145; 6x155; 10x125

V. Ab Stuff

Hanging Knee Raises: +20 lb. ankle weights - 11 reps

BB Rollouts - 30 reps

Russian Twists - feet anchored: +30# DB - 11 reps each side

Full V's - 20 reps

This morning, I did an 8.4 mile run. Not even 0.25 miles in, I took a misstep and tweaked my right calf. I have had some problems with this calf since before the marathon. The irony of running injuries - I ran an entire marathon without a single injury, and this morning I'm barely past my driveway and hurt my calf.

My calf wasn't really hurting that much, so I continued with the run. This course is my "conquer the mountain" run. There's a 2.5 mile stretch that's almost continuously uphill (some plateau breaks). After I made it up the mountain, I included some faster-paced intervals to work on my pacing. My overall time was 61:19, average pace = 7:18. I'm pretty sure that was a personal best on this course. Considering that I was proceeding cautiously thanks to my calf tweak, I felt pretty good about it. I'll make it a goal to finish that run at under 7:00 pace at some point.

Tomorrow I am hoping to do some interval work on a shorter run -- if my calf cooperates! It doesn't seem any worse than back in January, and I was able to run through it then -- just had to pay close attention to my footing.

[BamaDave]

I decided to run through my calf tweak today and did a 5.1 mile run with fast-paced intervals. The intervals were irregular - I did some on uphills and others on more level terrain. My time was 37:55, although I guess I may not need to time runs with irregularly-spaced intervals. I proceeded cautiously at first due to the calf, but it felt pretty good and I really didn't have to hold anything back.

It's definitely changeable March in Bama. Wednesday morning I was running in a sock cap, sweats, and gloves in 25-degree weather. And today I was running in a tank in 70-degree weather. [img]/images/graemlins/laugh.gif[/img]

Tonight I am supposed to do weights - I beileve it's squat night. Oh boy! [img]/images/graemlins/laugh.gif[/img]

[BamaDave]

Saturday night weight workout went pretty well. Last Saturday, I did weights first and then ran immediately afterward. That may be okay if I have to do it because of Sat. evening plans (which we rarely have - LOL), but otherwise, I think running early in the day and weight training at night is the best combination when doubling up on Saturdays.

I did my first week of BOM Phase 4 intmdt, Workout C last night.

I. BB Rows/Reverse Grip:

Warmup Sets: 10x90; 8x100; 6x120
Work Sets: 6x175; 5x180; 4x185; 11x145

**Probably need to stick with these poundages next week and work on form. I was raising my torso on the last rep in the second and third sets. Nevertheless, my BB Rows have improved a lot while doing BOM. I used to avoid them in favor of single arm DB rows.

II. BB Squats:

Warmup Sets: 8x120; 6x150; 4x190
Work Sets: 6x240; 6x245; 5x255; 9x220

** I decided to focus on doing all of my squats in this workout phase as deep as possible, butt to da flo'. In the past, my tendency has been to go heavier, while only making myself go to parallel or a little further. Based on my muscle soreness, I feel like I get a much better hit on my legs if I do the deep squats. So I am leaving the ego in check and backing off on the squat poundages in favor of form. No 300+ squats for me for awhile -- but that will be pretty cool if I can work my way back up to a 300+ squat going as deep as possible.

The work sets were supposed to be 6,5, and 4 reps followed by a backoff set of 10-15 reps. I did 6,6, and 5 -- so I should be able to move up my poundages next week. My legs were trashed, so I could only get 9 on the backoff set at 220#.

AB Sets:

1. Curlup/Legs in Air/ Weighted: +50 35 reps

2. Russian Twist/Feet Anchored +30 13 reps each side

3. Swiss Ball Alternating Leg Lifts/Lying - 5 second holds -- 12 each leg

SUNDAY MORNING - Today is my long run day. I have already pounded down about 1100 calories worth of pancakes I make from stone ground whole wheat flour, oat bran, ground flax, and chopped pecans. Pretty good stuff! I haven't settled on a distance or course yet.

I'm thinking about running in a 15K next Saturday, March 12th. It's 2 hours away, but the race doesn't start until 9AM. It may be my only chance to do a race in March. All other options are 5K's, and I prefer to do longer races right now. I have never done a 5K!

[Chris Correia]

Run, Dave, Run!

(Watched Forest Gump with my 11 yr old last night. [img]/images/graemlins/smile.gif[/img] )

I'll be watching this log, since you are fast becoming the epitome of balanced athleticism! (Hey, wait a minute, I'm a martial artist; that's supposed to be me! [img]/images/graemlins/wink.gif[/img] )

[BamaDave]

Thanks, Chris! Having me associated with the word "athleticism" sounds bizarro to me. I was not a very good athlete when I was young. And I am certain I would get kicked out of martial arts class in no time and awarded a pink belt. [img]/images/graemlins/tongue.gif[/img]

Is that really you in the avatar?? I always thought that was the best on the board.

[BamaDave]

I had a good long run today. 13.7 miles, time was 1:46:15. Ave. pace= 7:45. I cranked it up somewhat for the final mile and did that in 6:42. I was really happy with the overall pace. I don't think I have ever done a course with this series of inclines and averaged less than 8:00 pace -- maybe even more like 8:10. I'll have to check my logs. I thought I was going to bonk at around 10 miles when I started heading back up a long stretch of mostly uphill terrain. I suddenly got really hungry -- with hallucinations of Snicker's Bars and water pitchers!

I'm thinking more seriously about doing the 15K in Sheffield, AL next Saturday. It's called Huff'n-Puff on the Bluff. Last year there were less than 200 entrants, so not a big race. The course is hilly, but from the elevation profile, the worst hills have elevation changes of 100 feet. Should be a good trainer for next month's 15K in Birmingham.

[Chris Correia]

Originally posted by BamaDave:
[qb] Thanks, Chris! Having me associated with the word "athleticism" sounds bizarro to me. I was not a very good athlete when I was young. And I am certain I would get kicked out of martial arts class in no time and awarded a pink belt. [img]/images/graemlins/tongue.gif[/img]

Is that really you in the avatar?? I always thought that was the best on the board. [/qb]

It COULD be me in the avatar, and even my daughter thought it was. She wondered when I was near a mountain! [img]/images/graemlins/smile.gif[/img] However, it is a former black belt classmate of mine, Paul Kim, a young man who is now serving our country in the army as a medic in training. Paul is my height, but he was at least pounds lighter. If I duplicate that picture someday, I will look a bit thicker. Nice shot, isn't it? He was in Colorado at the US Olympic TKD training center.