Weekly Summary: Dec 6-12

12-11-2010
Sat-PM: .50 Miles - Home Base
The first day of completely starting over. I am going totally bare on concrete side walks to my feet and legs back to running strength. Deeks is getting old, usually he isn’t panting until we get to two miles. He is also out of shape. Feet felt fine afterward, it was really cold on the pavement, temp was ~45°F. Did my PU/SU/AS reverse ladder 10-1.

12-12-2010
Sun-PM: .75 Miles - Home Base
Another cold night on the concrete. Feet felt fine afterward, no issues.
Did my PU/SU/AS reverse ladder 10-1. Cold as balls, ~35°F.

Total
-Miles: 1.25
-Hours: 0h 12m

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Story is short this week. I started over. On 11/26/10 I did 48.66 miles on the bike. I hadn’t ridden in 6 weeks and my last ride was 40 miles. I am still dialing in the fit on the Crown Jewel so my right knee was f’ed. Two weeks of ice and light riding on the rollers got it feeling much better. On 12/5/10 I ran 6.5 miles in my Bikilas and my knee damn near exploded. It was not ready for that much abuse which is what has prompted me to start over.

Week 2 in Review

10-11-2010

REST

Right ankle is still very sore and tight, going to take a few days off.

10-12-2010
REST

10-13-2010

REST

Ankle still very tight.

10-14-2010

REST

10-15-2010
Friday AM - Weights

Squat 1x20/10 165#

Press 2x10 85#

Power Clean 2x3 135#

Lifts felt good. Ankle is still very tight and did not appreciate the power cleans. Cut the power cleans short.

10-16-2010
REST

Hams sore from lifting Friday.

10-17-2010
Run Sunday PM - 3 miles

Ankle still not happy. Went totally barefoot for 1.5 miles then VFFs for remainder. Feet were sore afterward, I ran the perfect amount before real damage was done.

Week 1 in Review

10-04-2010

Monday AM - Weights

1.5 Mile Run Warm Up - Barefoot on SMU Track

Squat 3x5 225#

Bench 3x5 135#

Dead Lift 295#

I didn't warm up enough for this and had poor form. I just wasn't in to the lifts.

10-05-2010
REST

I haven't lifted hard in 4 weeks. I haven't been this sore after lifting in months. It is really important that I warm-up better.

10-06-2010

REST

Still quite sore

10-07-2010
Thursday PM - Short Run - 2 Miles Easy

Ran barefoot for half then with Bikilas for second half. Still tight from Monday's lifts.

10-08-2010
REST

10-09-2010
Saturday AM - Long Run

12.97 Miles

Avg Pace: 11:01 min/mi

Total Time: 2:35:44

Run was great. Tested new fuel options. Custom mixed perpetuem knock-off made with WMS and and WPI. Worked well but gas later in the day was awful. Legs felt good after the run. Took a 15 minute ice bath in 52-54 degree water then put on the compression socks. Right tendon pain on the side of my heel, just below my fibula.

10-10-2010
REST

Vibram FiveFingers

I just ordered my Vibram Fivefingers KOS today. I hate running but have enjoyed it a little more since i started running barefoot. That is, until i step on a rock, sticker or glass, then it sucks. I will continue to update over the next few months.