My Better Me than You Log - Page 13 - JP Fitness Forums

BamaDave · 05-19-2006, 02:14 PM

My Front Squat form improved when I started making sure I was looking up at the ceiling when doing them. It just takes practice to avoid tilting forward - that's what strains the wrists. The CrossFit website had some info. on why Front Squats are such a great exercise - I believe one of the major benefits is from having to use so much core strength to keep your form appropriate during the movement.

finboy · 05-19-2006, 05:17 PM

Quote:

Originally Posted by twinsavsvikingsfan

Og, I think you may be right! It was blowing all over the place!

Well, finally, the pics from the Riverbank Run are up. Here's the link:

http://www.brightroom.com/view_user_...274&S=230&PWD=

The guy that looks like he's dying in front of me in the first pic? I could not catch him for the life of me. I think that's the guy I chased for the last mile or so- he was limping and wheezing- I don't know how he kept going, but I just couldn't catch him!

That's an awesome time for your run...congratulations! I noticed something about that guy in your picture. Now I may be wrong, but look at the red streak on his t-shirt on the left side of the picture (his left). I've seen this before at a half marathon I ran in...the guy may be bleeding from his nipple!

For a run like that, you've got to have 'nip' protection.

Anyway, again great job. What's your next race?
-fin

kmwest · 05-19-2006, 05:24 PM

That would help expain the pained look on his face... I just thought that that was part of the shirt design. Eww.

twinsavsvikingsfan · 05-19-2006, 06:01 PM

I did a little investigating. His number is 389. I looked his pics up and sure enough- no red mark at an earlier stage of the race. Ouch. Glad I don't have that problem.

I'm doing a 5k in Chicago on June 15. Kind of a party, get out of town for a couple days thing. I'm going to go with my friend Laura- she lived there for awhile and knows the area. Should be a good time.

And you never know- I may take off on a whim June 3 for South Bend.

twinsavsvikingsfan · 05-20-2006, 06:30 AM

Quote:

Originally Posted by BamaDave

My Front Squat form improved when I started making sure I was looking up at the ceiling when doing them. It just takes practice to avoid tilting forward - that's what strains the wrists. The CrossFit website had some info. on why Front Squats are such a great exercise - I believe one of the major benefits is from having to use so much core strength to keep your form appropriate during the movement.

Dave, tomorrow is a rest day for me, but I'm going to go into the gym and practice these with just the bar or very light weight. I'll also practice the BB style. If it's still not happening, I'm going to start bringing duct tape with me and tape the bar to me.

twinsavsvikingsfan · 05-20-2006, 10:08 AM

20MAY06

8 mile run
1:07:00 (8:23 avg pace)

A nice easy one. Now I know how I'm going to get my mileage up into the 50-60 mpw: Don't kill myself every time I'm out there. I felt so good especially considering we did a pretty hard 6.6 yesterday. According to the almighty Mcmillan, this is right about the pace I should be running for long runs- not that today was long- it's just that I'm going to try this way for awhile. I did feel like I could have gone a lot farther at that pace. I've got to get out of the mindset that it wasn't worth the effort just because I'm able to do other things the rest of the day.

Buk · 05-20-2006, 04:13 PM

Dang, Jim, I could almost keep up with that run - too bad it would be max intensity for me! The miles are a lot easier to accumilate if you drop the intensity a few runs a week, and even easier if you are running with a hot friend.

Nice pictures, and great job on your race. Your workouts are looking good too! Your log is a great read every dar.

BamaDave · 05-21-2006, 08:40 AM

Yeah, intensity has to come down on some runs when mileage gets up to those levels. I think I should have dialed my intensity back even further when I was delving into 65-80 mpw territory during March - I believe that's a major contributor to my current regression problems. McMillan doesn't seem to be as much of a "slow poke" with his recommendations as some others, so his pacing suggestions are probably very good targets for your workouts.

I've experienced the bloody nip thing many times. Oddly enough, it doesn't really hurt during the run, but stings afterwards. If you begin to have problems, just cut a couple of small holes in your shirts! :p

twinsavsvikingsfan · 05-21-2006, 07:13 PM

Quote:

Originally Posted by Buk

Dang, Jim, I could almost keep up with that run - too bad it would be max intensity for me! The miles are a lot easier to accumilate if you drop the intensity a few runs a week, and even easier if you are running with a hot friend.

Nice pictures, and great job on your race. Your workouts are looking good too! Your log is a great read every dar.

Thanks, Craig! It may be max intensity for you, but I check in on your log- I look like a major slacker compared to you!

twinsavsvikingsfan · 05-21-2006, 07:24 PM

21MAY06

4.56 mile run
35:42 (7:50 avg pace)

Well, today was a bad day. I went out again last night (two weeks in a row

) but didn't get tore up nearly as badly as last week. However, I just felt blah all day. So I didn't make it into the gym to practice front squats, ate way too much and way too poorly, and didn't get much studying done. So, after watching the Pistons game, I told myself that I had to go for a run.

I called Laura to find out what our mileage was going to be tomorrow (6) and decided to do 4 or so tonight. It's a nice headstart on the week, and I ran it so easy that I shouldn't be affected on tomorrow's run. My goal for the week is 35 miles.

It's strangely liberating as well as frustrating to run slowly like this. We will do some speed work this week, but I'm telling myself, "Just remember, you're building up a good base right now." I've thought about leaving the watch at home, but I'm such a stats junkie I couldn't do that.

kmwest · 05-22-2006, 10:04 AM

I was going to mock you for doing LSD but I'm interested in seeing how it works out. What are your mileage goals for the summer?

twinsavsvikingsfan · 05-22-2006, 08:40 PM

Quote:

Originally Posted by kmwest

I was going to mock you for doing LSD but I'm interested in seeing how it works out. What are your mileage goals for the summer?

I've been waiting for the wisecracks.

I'd like to work my way up to 40 MPW by the end of July. That's when the marathon training plan kicks in and that maxes out at 55 MPW.

twinsavsvikingsfan · 05-22-2006, 08:47 PM

22MAY06

8.1 mile run
1:04:29 (7:58 avg pace)

Well we planned on just an out and back six miler, but when we hit the turnaround, Laura asked how I was feeling, if I wanted to do more. At that pace I felt like I could run all morning, so I said let's keep going. We ran through a great park that goes along the river, it sure was a nice change of scenery. The wind was right in our faces on the way back as we had to run up a pretty steep hill/overpass. That pretty much sucked.

Tomorrow we're hoping to get some speedwork in at the local high scool track. That is, if the kiddies aren't out there for gym or something. Regardless, tomorrow is a fast day. Oh- I've got to figure out when I can get to the gym.

Edit: I've just been looking at my calender. Today was my seventh day in a row of running. It's hard to believe, but I sure don't feel like it. 40.5 miles in the week starting the 16th. Imagine that.

twinsavsvikingsfan · 05-23-2006, 09:18 AM

23MAY06

speedwork
300 meter repeats/ 100 meter rest (all rest periods 1:30-2:00 mins)

1 mile warmup jog to the track
1. 1:06
2. 1:01
3. 0:59
4. 1:01
5. 1:01
6. 1:05
7. 1:03
8. 1:01
1 mile cooldown back home

Wow. Did these hurt! I haven't done anything like this in a long time. Actually, they weren't too bad. My legs are pretty fried and jello-y. We'll shoot for 10 repeats next week. I'm getting some lifting in this afternoon after class. Tomorrow has got to be a rest day.

Well we got things finalized for Chicago in June. The race is a Thursday evening, after which we'll go out and celebrate a little. Friday we're going to go running along the lakeshore and do tourist stuff during the day and then celebrate some more that evening. Saturday we're going to a Cubs game. So cool. Wrigley has been on my lits of places to go to for a long time.

BamaDave · 05-23-2006, 10:54 AM

Those 300's look fun! I did a few 400's last Fall after some longer repeats but have never done 300's. It's a good feeling to haul ass like that once in awhile - not something you get to do in long distance running!

twinsavsvikingsfan · 05-23-2006, 11:13 AM

They were a real nice change of pace. It seemed like a strange distance to go- I've tried 400s before, but come 300 meters I was glad they weren't 400s! lol

Maybe these will help me a little next month in my 5K.

kmwest · 05-23-2006, 02:30 PM

Seems like we're doing similar speedwork now... me with my 0.2mi hills and you with 300s on the track (~0.18mi). Everybody that I've talked to said to do 400s and 800s to train for 5ks, so we'll see. I'm looking to shave about 20s off my 5k.