Your Workout Today

[iacas]

Originally Posted by MbolicGolf

Erik have you been reading about Pose Running? Also are you running in regular running shoes? I was sucessful in breaking my heel striking habit after I swtched to Vibrams. I now wear New Balance Minimus. Same feel but they don't look goofy.

Read this post . Long story short: 4mm heel drop shoes (all three of the shoes I own), and I know what POSE is but am just trying to land mid-foot. Send me a PM if you want to say more. And check this out: http://cl.ly/3P1W0x3m2P023r3r0n33 .

[iacas]

Was going to run a 5K today, then decided to do 3 x 1/20th intervals, then when I got there I was annoyed enough at my poor form that I decided to run a mile with as good a form as I could, stretch the calves, do a quarter more, stretch, then do a quarter more and call it a day.

So that's what I did. And then I filmed my form afterwards and it's MUCH better: http://cl.ly/2g271y302A2J2g2A0p0c . Whereas before I was exaggerating (and hurting myself in the process), and could only run a quarter of a mile at a time with what I thought was good form (but which was really exaggerated so my heel NEVER hit the ground), I can clearly run over 1.5 miles now with no real ill effects. My calves still "noticed" but they aren't sore or stressed. I stopped before that could happen.

The pace was surprisingly good too, considering my previous best mile on the road was about this same pace and my best ever is still only a few seconds faster. Yeah, it's on the roads versus indoors, but still.

http://connect.garmin.com/activity/142769121

http://www.fitocracy.com/view_workout/3590440/

http://runkeeper.com/user/iacas/activity/67038173

http://www.dailymile.com/people/iacas/entries/12246033

[GregZ]

Little bit of Treadmill and Airdyne today.  I didnt have the lungs to go far due to being sick for the past week.

[iacas]

Tried out the new VFF Komodosport LS (http://www.dailymile.com/people/iacas/entries/12270518) that I got. I wasn't expecting them until tomorrow, but once they arrived, I knew I couldn't wait to try them out.

If you've read some of my recent posts you know I'm working on form too now that I'm done with C25K. I figure one of the fastest ways to enforce good mid-foot form is to run in VFFs.

I had a BLAST tonight. I only ran a mile because I want to see how I feel later tonight and tomorrow, but right now I can say my calves "noticed" but aren't really complaining much. So thumbs up!

I felt like a kid again running in these puppies. I doubt very much I'll ever run without shoes, but I think I'm heading down the right path in having "less" shoe than normal.

Garmin Connect page (yeah, I'm the dork who clips his foot pod to his VFFs): http://connect.garmin.com/activity/143040365 . ~8:19 mile, I'll take it since I wasn't trying to go fast or anything! :)

More tk.

http://connect.garmin.com/activity/143040365

http://www.fitocracy.com/view_workout/3636356/

http://runkeeper.com/user/iacas/activity/67195042

http://www.dailymile.com/people/iacas/entries/12274682

[secondary]

Not to sidetrack, but I love the Minimus!

Forgot to write this yesterday,

One arm rows 3x10 (44,53lbs)

Farmers lunges 3x12 (53s)

Side Planks R+L 3x1 min

Met Con

Tabata (:20) 6 intervals for each movement

Pull ups

BW squats

American Swings (62)

Burpees

Dbl Snatches (35's)

Was going to skip because we have been getting nailed with blizzard after blizzard.  After work been snowboarding pretty much every day.  Was super worked, but I hadn't missed since June.  I did it at night, poorly, but I did finish.  Can't say enough about the ski conditions in the PNW this year!

[MbolicGolf]

AWESOME! Camera came today as well I have to figure this thing out!

Originally Posted by iacas

Tried out the new VFF Komodosport LS (http://www.dailymile.com/people/iacas/entries/12270518) that I got. I wasn't expecting them until tomorrow, but once they arrived, I knew I couldn't wait to try them out.

If you've read some of my recent posts you know I'm working on form too now that I'm done with C25K. I figure one of the fastest ways to enforce good mid-foot form is to run in VFFs.

I had a BLAST tonight. I only ran a mile because I want to see how I feel later tonight and tomorrow, but right now I can say my calves "noticed" but aren't really complaining much. So thumbs up!

I felt like a kid again running in these puppies. I doubt very much I'll ever run without shoes, but I think I'm heading down the right path in having "less" shoe than normal.

Garmin Connect page (yeah, I'm the dork who clips his foot pod to his VFFs): http://connect.garmin.com/activity/143040365 . ~8:19 mile, I'll take it since I wasn't trying to go fast or anything! :)

More tk.

http://connect.garmin.com/activity/143040365

http://www.fitocracy.com/view_workout/3636356/

http://runkeeper.com/user/iacas/activity/67195042

http://www.dailymile.com/people/iacas/entries/12274682

[GregZ]

I Jogged on the treadmill a little more today.  My lungs are still full of junk from being sick, but its getting better each day.  Im starting to think about doing the C25k program to give me a goal to work towards.

[iacas]

Calves felt okay so I decided to put in a mile focusing on form and working my calves a little bit, but not exaggerating so much my heel never hit the ground.

Rested a bit after the mile (felt okay, not great, but not bad), then did another mile which took about 12 minutes because I was making up exercises as I went: I'd skip not letting my heel hit the ground, run slowly with high knees not letting my heel hit the ground, walk on the balls of my feet, skip some more, etc.

Will probably do similar things Saturday and Sunday. Monday I go to Florida for a week so I'll do some longer outdoor runs there where I don't worry too much about form, if I can.

http://connect.garmin.com/activity/143145503

http://www.fitocracy.com/view_workout/3657194/

http://runkeeper.com/user/iacas/activity/67261568

http://www.dailymile.com/people/iacas/entries/12288221

[mtsalmela80]

Chest, tris, and ran 2.5 miles.

[iacas]

I pointed the fan at me and ran a mile in my VFFs on the TM. Calves were sore this morning but loosened up snow-blowing the driveway/sidewalks. I ran at whatever speeds correspond to 6.5 MPH for the first half mile, 7.0 MPH for the next bit, then 8.0 MPH for the last 30 seconds or so.

Mixed some heel striking in there just to see how noticeable it was in the VFFs. It was noticeable and not painful at all, so I may work VFFs into longer form training runs (indoors) now that I know I can heel strike to "rest the calves" a little. I'll definitely pack them for my trip to Florida, probably with the Pure Connects.

Felt surprisingly good at the end of this run. I was still bored to death, but aerobically, I mean. The 6.5 starting pace felt like I could go forever at that rate, the 7.0 felt like I could easily do a 5K at that pace, and the 8.0 though noticeably faster than I'd run before wasn't too bad.

Then again who knows how accurate the TM is.

http://connect.garmin.com/activity/143438016

http://www.dailymile.com/people/iacas/entries/12310368

[secondary]

Heavy day today.  Took Friday and Saturday off from snowboarding.  Knees are cashed.

Rowed 1500 m to warm up.

Russian Swings 3x10 ( 62,70)

High Pulls R+L 3x5 (70)

Dbl Squats 3x5 (62s, knees hurt too much to go hvy)

bottoms up Clean R+L 3x5  (still stuck at 53 for top lb)

Strict Press R+L (53, L and 62 R)

Snatches R+L 3x5 (62,70)

1/2 TGD R+L (snatch up to overhead, then go down until hand touches ground, back up) 53s

Max time Static hang   2:08

Felt a bit weak today.  Big week of snow activity though, just trying to not skip workouts.

[mtsalmela80]

Deadlift, BB rows, 30 min eliptical

[Leftygolfer]

This week was challenging.  I went to spokane WA for the week for work.  So I had to make myself do the training.  I ran M,Tues, Wed.  Did 3,3,4 then pushed back my long run till Sun of 5 miles.  Overall felt good.  I'm just trying to stick to my routine.  I'm doing the haligon novice marathon training and this is my third week completed.  I'm pretty proud that I didn't miss a run.  It was hard when I was travelling.

Feel good, weight is coming down a bit, my legs are changing.

[TourSpoon]

No heavy exertion this week due to my skin cancer removal (just a little golf...shhh), tonight I did a light flexibility routine along with a core workout.  Felt good, I will be running soon.

[gwlee7]

P90X's Chest and Back and then Ab Ripper X.

[secondary]

Originally Posted by Leftygolfer

This week was challenging.  I went to spokane WA for the week for work.  So I had to make myself do the training.  I ran M,Tues, Wed.  Did 3,3,4 then pushed back my long run till Sun of 5 miles.  Overall felt good.  I'm just trying to stick to my routine.  I'm doing the haligon novice marathon training and this is my third week completed.  I'm pretty proud that I didn't miss a run.  It was hard when I was travelling.

Feel good, weight is coming down a bit, my legs are changing.

Hey, my neck of the woods!  That is my "big city" that is 90 miles away when I really need something.  Good for you, challenging weather this week for sure.

[secondary]

Weighted Pull ups 4x5 (held a 18lb med ball between my feet, need a better system?)

Goblet squats 4x6 62lb kb

Then :30 on :30 of rest -- 5 rounds, 25 min get the following in the 1st :30

14 Snatches R

14 Snatches L

18 High Pulls

24 Body Weight Squats

32 Grasshoppers

I used a 53 lb kb

Only missed one rep in time, challenging.

[gwlee7]

P90X's Plyometrics