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I miss running in my vibram's, but i'm going to stay away from them. Nothing feels better (well except for that night or day after when your feet sometimes get scary achy out of nowhere), other than possibly running completely barefoot. I stopped running in my vibram's shortly after a huge thorn went right through them and impaled my foot, eh. Just too much to worry about. They definitely helped me in the prolonged midfoot running department, more so than I think i've ever experienced in my spikeless track flats. So i've taken some of those adaptations and lessons learned to my XC flats.

I prefer running in my spikeless flats (XC shoes); very strong soles, very light, very comfortable when running mid foot, feel so much safer, can run faster.

When I used to try and run midfoot in "traditional jogging shoes" (way back, in say 2004-2007), I'd get calf soreness for literally 5-7 days. To the point where initially I couldn't even walk. It was so brutal. Needless to say I didn't become a midfoot runner back then. I grew up as a heel striker with heavy shoes, so prolonged midfoot running just destroyed me. I still have to be careful with it, but soreness only lasts a day or so and it's not extreme.

my random personal experience 2cents

!!

I actually get the same calf soreness (more cramping actually) trying to mid strike in more traditional shoes. The barefoots felt great so maybe I just need a longer transition period. It may just be that soreness that I've had. It's lingering but much better than what it was.

And I'll be on the lookout for any thorns 

03/11/15 Week 4- Day 2- High Frequency Program (1pm)

A. Power Clean - RS10 x2, 85%

B. B Squat - pause + speed - RS10, 75% bar x 5, 60 x 5, 80 x 3, 105 x 2, 2, 2, 2, 2

C. Deadlift - RS10, 70% +15kg 80 x 5, 100 x 3, 130 x 2, 2, 2, 2, 2

D. Standing Press - 3x2, 70% +7.5kg

E. 1 Arm Chin Up Progression - 5x2-3 (add 2-5 reps to last weeks total)
OR 5x5 weighted chins WCU +10 x 3, 3, 3, 3, 2

F. 1 Arm Push Ups - 5x2-5
OR Handstand Push Ups - 5x max -3 (add 2-5 reps to last weeks total)

G. Carry - Deadball / Keg / Sand bag / KB Front rack 10 min record distance
20kg front rack x 1m, 32kg farmers walks x 3m, 32kg FW x 1m- forearms torched

M1. Horse Stance - Accumulate 3 min  90s only
M1. Pancake Reach /Relax 30sec on /30 sec relax x4 done

Deadlifts were hard AF today. Really struggled but got there. Squats weren't too bad actually.

Nice front squat

4/11/15 Week 4- Day 3- High Frequency Program (1.30pm)

Pause Jerk RS5 (x2) 85%
Jerk practice RS25- Bar x 5, 5, 5, 5, 5

F Squat RS5 90% bar x 5, 60 x 5, 90 x 3, 110 x 1, 1, 1, 1, 1

Deadlift Lockout RS15 95-105% Max mid thigh- 60 x 10, 110 x 3, 140 x 3, 170 x 3, 3, 3, 3, 3

Handstand 20 min
5 min entries 6 entries with off wall balances
5 min line / rebalancing
5 min New PB
5 min endurance

Arms 10 mins - 200 reps Barbell curls bar x 15
Diamond push-ups 1 rep
shoulder no go here on both

Swim 500m for time

Front squats felt pretty good. Legs are tired but that's no wonder after the last couple of days training. Partial pulls felt pretty easy. Mixed grip on first two sets and used straps on last 3 sets.
Taking things slowly on the shoulder front. It's a bit fatigued now but I figure handstand practice, light presses and some oly lifting dowel work should be enough for now.

Quote from: Mutumbo000 on November 03, 2015, 10:09:16 pm

Nice front squat

Cheers. Thanks mate. Hopefully a little cleaner next time.

Main thing is you made the weight.
A 3 plate front squat is on the horizon.

Quote from: Coges on November 03, 2015, 10:40:47 pm

Quote from: Mutumbo000 on November 03, 2015, 10:09:16 pm

Nice front squat

Cheers. Thanks mate. Hopefully a little cleaner next time.

Main thing is you made the weight.
A 3 plate front squat is on the horizon.

That would be sweet. Maybe a nice Christmas present to myself.

7/11/15 Week 4- Day 6- High Frequency Program- (1.30pm)

Warm Up

Jerk 75-95% - 2.5kg jumps No misses

Snatch Combo Circuit- high hang muscle, high hang power, low hang power, from the floor power, btn drop snatch, OHS- 5 reps EMOM

C&J- RS15 @ 40

B Squat RS10 - 77.50% 60 x 5, 90 x 3, 100 x 2, 2, 2, 2, 2

Lockout RS5 - 110% 60 x 10, 100 x 5, 140 x 2, 180 x 1, 1, 1, 1, 1-mixed grip

Standing Press - RS15 - 73% bar x 5, 45 x 3, 3, 3, 3, 3- felt surprisingly good

Carry - 10 mins rest minimally.

Going to be working on snatch technique as a warm up to all workouts from here on. Using the combo from the vids below. Going slow at the moment to get a feel for all the movements but I figure I'm better off doing work with the dowel and just the bar rather than ingraining bad habits which I've probably developed during the last couple of years.

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

<a href="http://www.youtube.com/watch?v=aSyEL7gDWUU" target="_blank">http://www.youtube.com/watch?v=aSyEL7gDWUU</a>

Also going to get some coaching over the next month or so when I get a chance to go down. BW snatch is a nice goal and I think this is realistic in the next 6-12 months. As far as C&J goes that depends on my shoulder but we'll see.