My Better Me than You Log

[tasinquefield]

Probably since it is being forced to work at an angle which it is not used to. It's still a little difficult to run outside because of the ice everywhere.

[twinsavsvikingsfan]

Yeah, I'll stick to the track. Last winter I sprained my ankle by stepping on a frozen piece of slush off a car. Running in this weather sucks and is potentially dangerous with all the jackasses out on the roads still driving like it's July.

[twinsavsvikingsfan]

18JAN07

NROL FL1 Workout B2:

Superset:
Deadlift – 3 x 15 x 215 (+10)
DB Incline Bench Press – 3 x 15 x 50s (got 'em all this time)

Superset:
Bulgarian Split Squat – 3 x 15(e) x 20s (still pure hell; I didn't know if I was going to cry or puke after each set)
Mixed Grip Lat Pull-down – 3 x 15 x 120 (+10)

Superset:
Romanian Deadlift – 3 x 15 x 145 (+10)
Swiss-Ball Lateral Roll – 3 x 15(e) x BW (this exercise still sucks)
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Wow. This was unbelievably tough. Curses to Lou and Alwyn.

[K-Court]

Nice work, Jim. Your deads are impressive. 3 sets of 15 at 215. Wow.

So did you cry or puke? We're all waiting. :p

[LisaS]

I can't figure the DL to RDL weight thing - what you use for DL is much higher than what you use for RDL - is this normal? I'm trying to understand how to select the weights to use - cuz I was way off on what I could handle for B1 and w/o B2 is coming up tonight. In my head I thought I could use a higher weight for RDL than DL because of the lesser ROM - but that was not the case for me - and I see you are the same. What's the thinking on this?

[twinsavsvikingsfan]

Rob- Thanks. Are my numbers that impressive? I never thought they were.
As far as crying or puking, I actually did neither. I did sit there shaking and quivering trying to catch my breath.

Lisa- When I was first researching this program I noticed Maher had the same deal. I used to be able to RDL a lot more than DL. The only thing I can attribute to this phenomenon is just how worn out I am by that point of the workout. My grip is what goes first and I attribute that to the pulldowns in the previous superset. They absolutely kill my arms. Another thing in my case is that my lower body is generally pretty fatigued with all the running I do. So that combined with the deads and the BSSs just shoot my RDL numbers down.

[K-Court]

Originally Posted by twinsavsvikingsfan

Rob- Thanks. Are my numbers that impressive? I never thought they were.
As far as crying or puking, I actually did neither. I did sit there shaking and quivering trying to catch my breath.

While a 215 obviously isn't a huge DL number, Jim, when you consider you were repping 45 of the suckers, that is impressive in my books. Having done some of NROL, I know how tough those sets of 15 can be. Especially by set 3. You're doing great.

And I know that exact feeling you describe. You forgot to mention the cold sweat thing that goes with it though ...

[BamaDave]

How's your knee today?? Where is it sore??? Don't develop a knee problem, Jim, with Indy 3-1/2 months away!!! :p

Nice workouts!!! Alwyn + Lou are Satanic.

[twinsavsvikingsfan]

Originally Posted by BamaDave

How's your knee today?? Where is it sore??? Don't develop a knee problem, Jim, with Indy 3-1/2 months away!!! :p

Nice workouts!!! Alwyn + Lou are Satanic.

Thanks, Dave. It feels fine today. It was sore on the outside. I'm not sure of all the scientific names of the knee parts. You're right, that's not much time to get ready!

[UpNorth]

The "outside part" of your knee could be an IT band issue and if it is it's likely resulting from the tight turns of the indoor track. Keep careful watch on it, IT issues can sneak up on you. Can you run in the other direction or are too many people on the track?

BTW -- As others have said your DL numbers are impressive!

[twinsavsvikingsfan]

Thanks, Jeff.

The ITB, thats the first thing I thought when I felt it. No issues now. Or even since shortly after running. The track alternates directions daily. It just so happens I'm there on Mondays and Wednesdays and obviously both days have the same direction. One of those days I really should just man up and run outside as long as it's not horrendous.

BTW, as I lay in bed this morning waiting for my alarm to go off I realized how hard yesterday's workout hit me. I don't think there was a part of my body that didn't feel some sort of soreness. Some quick rolling this morning will help. I don't know if I'm going to be able to squeeze in a 5 mile recovery run today. I have class until 11:00 and have to pick my daughter up at 3:00. It's an hour and a half drive to her school from mine and I have to assume the roads will still be crappy by then. Maybe I'll bring my running stuff and try to get in a couple miles in the litltle town she now lives in while I wait for her to get out. I'll figure it out. I don't want to miss a day.

[BamaDave]

Well, I was going to bring up the ITB, but then I was afraid I was projecting my "issues" onto someone else. But from what I have read, pain on the outside of the knee usually is associated with ITB tightness. Might be good to foam roll it, if you are going to run on the indoor track, and include some ITB stretching. Sounds good, though, that the pain went away so quickly! Probably just some mild irritation.

[UpNorth]

I hope it is/was nothing and I don't want to beat a dead horse but foam rolling won't necessarily help if the turn on the track is causing irritation. From what I understand IT issues usually develop because of an over exaggerated angle between your hip and foot (I think it's called the Q angle). Now, think about how you run the turns: your body is leaning towards the inside of the track which is changing the Q angle on the outside leg and forcing pressure on the outside of that knee. If that is causing irritation, no amount of SMR is going to help.

However, IT issues usually develop over time and if caught early will quickly heal. Just keep an eye on it. If it hurts a little more after each run, don't try to run through it, stop.

[twinsavsvikingsfan]

19JAN07

scheduled: 5 mile recovery run

actual: 5.34 miles
45:34 (8:32 avg pace)

I wanted to run this faster than I did because I was tight on time. However, the wind combined with the ice and snow on the ground kept me at just above my recovery pace- even with my screw shoes. Oh well, hopefully 11 tomorrow.

[twinsavsvikingsfan]

20JAN07

scheduled: 11 mile run

actual: 11.1 miles
1:44:29 (9:25 avg pace)

I could have run this faster in a pair of snowshoes. I ran on my typical long run trail on which the 6-8 inches of snow we've gotten was a loosely packed 3-4 inches due to snowmobile traffic. I wore my screw shoes but they did little to provide any traction. Oh well, not very fast at all but still quite a workout.

Today was just one of those days you wake up and you're just glad to be alive. I was enjoying a cup of coffee pre-run when my daughter woke up and gave me a big hug with that beautiful smile of her's. The air was crisp, clean and cold with no wind for my run. I was able to to spend some time with some friends and as an added bonus I got quite a bit of homework done while my friend Sheila ran and I watched the kids. What a great day. Now I want to go to bed and get a good night's rest!

[GG300]

Today was just one of those days you wake up and you're just glad to be alive. I was enjoying a cup of coffee pre-run when my daughter woke up and gave me a big hug with that beautiful smile of her's. The air was crisp, clean and cold with no wind for my run. I was able to to spend some time with some friends and as an added bonus I got quite a bit of homework done while my friend Sheila ran and I watched the kids. What a great day. Now I want to go to bed and get a good night's rest!

Those days are great. They are what keep us going on the days when nothing seems to be going right. Glad you had a nice time with your daughter.

[twinsavsvikingsfan]

22JAN07

scheduled: 9 mile run with 4 at tempo pace

actual (with splits):

4 miles easy (32:56; 8:14 avg pace)
mile 1 - 8:13
mile 2 - 8:13
mile 3 - 8:14
mile 4 - 8:16

3 miles tempo (20:28; 6:49 avg pace)
mile 5 - 6:55
mile 6 - 6:48
mile 7 - 6:45

.44 miles rest (4:08)

1 mile tempo (6:49)

.56 miles cooldown (5:06)

overall: 9 miles
1:09:30 (7:43 avg pace)
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This was pretty rough. My legs were absolutely dead from my run through the snow on Saturday plus the tempo portion was really the hardest I've run since I did a pseudo tempo-run on January 1. I had hoped to do the tempo portion as a continuous 4 miler but needed to rest after 3. Man I hope I get my "speed" back. My weight held steady from last Wednesday, holding at 182. Dropping some more of that will help.

At least the track was pretty empty. It seems the new years resolutions are already getting tossed aside. There were a couple of dipshits doing walking lunges in the two running lanes clogging up the works. They got a snide comment from me as I passed them once.

Tomorrow: NROL FL1 workout A3; 5 mile recovery run