Adarq.org

<a href="http://www.youtube.com/watch?v=-bV9ag8LI_c" target="_blank">http://www.youtube.com/watch?v=-bV9ag8LI_c</a>

<a href="http://www.youtube.com/watch?v=IwB4idmx7oE" target="_blank">http://www.youtube.com/watch?v=IwB4idmx7oE</a>

<a href="http://www.youtube.com/watch?v=z195mTOv1Pg" target="_blank">http://www.youtube.com/watch?v=z195mTOv1Pg</a>

<a href="http://www.youtube.com/watch?v=ETfe7MKlOug" target="_blank">http://www.youtube.com/watch?v=ETfe7MKlOug</a>

<a href="http://www.youtube.com/watch?v=kTygi7rfqB0" target="_blank">http://www.youtube.com/watch?v=kTygi7rfqB0</a>

02/14/2015

bw = 183
soreness = nothing
aches/injuries = a few toes bruised


Afternoon Session: run, bodyweight strength

shoes: vibram bikila evo
surface: pavement/concrete

Run: 7.5 mi
- slow, easy run on purpose
- lots of midfoot running.. this is a mission. ability to run midfoot for 5k is the first step i guess.
- felt very light

Bodyweight Strength:

Pushups: BW @ 31
Neutral Grip Pullups: BW @ 6
SL semi-shrimp squat: BW @ 12 e
SL calf raise: BW @ 10 e



Afternoon Session: run, bodyweight strength, stretch

- Bunch of stretching.


pC

good before/after video

<a href="http://www.youtube.com/watch?v=oN1x3Ik1t5Y" target="_blank">http://www.youtube.com/watch?v=oN1x3Ik1t5Y</a>

02/12/2015

bw = 182
soreness = both vmo's, quads, left calf
aches/injuries = left shinsplint still slightly, left heel slightly


Evening Session: run, bodyweight strength, stretch

shoes: vibram bikila evo
surface: pavement/concrete

Run: 3.4 mi
- ran slow on purpose, but still fast
- very relaxed, form was great
- barely broke a sweat yet had a great pace
- felt very light

Bodyweight Strength:

Pushups: BW @ 30
Neutral Grip Pullups: BW @ 5
SL semi-shrimp squat: BW @ 15 e
SL calf raise: BW @ 10 e
Standing hamstring curls: 15 e
Standing hip ext: 10 e




felt amazing tonight..

pC!

02/11/2015

bw = 182
soreness = none
aches/injuries = none


Evening Session: run, bodyweight strength

shoes: vibram bikila evo
surface: asphault/concrete

Run: 4.1 mi
- fastest of my fastest runs
- flying
- lots more heel contact in evo's since there is more padding. However, lots of power. Run was very smooth. Tried to get some midfoot runs in.

Bodyweight Strength:

Pushups: BW @ 25
Neutral Grip Pullups: BW @ 6
SL Semi-Shrimp Squat: BW @ 10 e



ran way too fast tonight in my new evo's.. was going to run good regardless of the evo's, but, the tiny bit of extra padding in the evo's might be a good thing with vibram's.

pc

02/10/2015

bw = 179
soreness = not much
aches/injuries = right calf pull slightly (getting better), feet


Morning Session: jog, bodyweight strength

shoes: vibram
surface: pavement/concrete

Jog: 3.5 mi
- very good run
- was able to get in several mid-foot runs
- felt light, fast, quiet (not noisy on ground contacts)

Bodyweight Strength:

Pushups: BW @ 25
Neutral Grip Pullups: BW @ 5
SL knee-extension (maintaining lean while in squat, extend): BW @ 10



Evening Session: stretching
- TODO tonight


Vibram runs.... <3

Once I can maintain midfoot for 3.5 mi, I should be flying. It's going to take some time but it seems easier to run midfoot in my vibram's than in any of the other shoes I have.

I ordered a few more pair, should be coming in tomorrow. I plan to keep one pair for wearing at work. Looking forward to wearing them all day long to get a bit more extra 'strengthening' throughout the day. I have the toesocks too so that my feet won't stink it up.

pC!