The “Lose the Shoes” Plan

Each stage of the plan is designed to help acclimate your body to barefoot running.
The temptation to speed the process will be great.
Rushing through the process will greatly increase the likelihood of injuries.
To resist doing too much too soon, do not advance to the next stage until you can successfully complete [...]

Week One -> 3.5 min fast walk / 30 sec jog
Week Two -> 3.5 min walk / 1 min jog
Week Three -> 3.5 min walk / 1.5 min jog
Week Four -> 3 min walk / 1 min jog
Week Five -> 3 min walk / 2 min jog
Week Six -> 2 min walk / 3 min [...]

I am asking you to please join my team, The Rain City Runners, on April 25th for a 5k run around Stanley Park to raise money and awareness for the MS Society of Canada
“Run? I can’t run!” you say?
Yes you can!!
For my part, and as an incentive, I am offering a free graduated running clinic [...]

I started running outside and immediately got shin-splints because even though I do a 9min/mile (3 miles) on the treadmill I’m not using nearly the amount of muscles that are required to provide my own momentum, so my cardio is good but my mechanics are not.
Changing from treadmill to outdoor running is basically starting a [...]

Day 1 (Push)

Warm up
5 min
AMT
4

Cardio
30 min
Treadmill
6.2

Cool Down
5 min
Treadmill
4 – 3.5

Body Part

Exercise

Weight

Reps

Sets

Explosive
Squat Jump
n/a
15
2

Legs
Push side kicks
n/a
15
2

Chest/Arms
One-arm Cable Chest Press
30lbs
15
2

Shoulders
Push Press
12lbs
15
2

Legs
Squats
20lbs
15
2

Legs
Calf Raises
25lbs
15
2

Legs
Hip Bridge on ball
n/a
15
2

Shoulders
Truck Drivers
5lbs
15
2

Arms
Tricep Extensions
20lbs
15
2

Core
Woodchops
35lbs
15
2

Legs
Laying Abductions
n/a
15
2

Core
Wiggle Plank
45 seconds
-
2

Day 2 (Pull)

Warm up
5 min
Bicycle
4

Cardio
30 min
Treadmill
6.2

Cool Down
5 min
Treadmill
4 – 3.5

Body Part

Exercise

Weight

Reps

Sets

Explosive
Squat Jump
n/a
15
2

Back
Cable Rows (to chest)
40lbs
15
2

Back
Single-arm Pull Down
20lbs
15
2

Leg
Single-leg Lunge
20lbs
15
2

Legs
Hamstring curls on ball
n/a
15
2

Shoulders
Shrugs
20lbs
15
2

Back
Body Rows
n/a
15
2

Arms
Bicep Curls
15lbs
15
2

Arms
Rotator Cuff
20lbs
15
2

Core
Reverse Woodchops
35lbs
15
2

Legs
Laying Adductions
n/a
15
2

Core
Sit Ups
n/a
20
2

Day 3 [...]

I pretty much pillage Rcrdlbl.com for all my ipod-ey goodness.

I tried a 1RM test for curls using a barbell and weights, apparently I can curl 40lbs (safe to say 20lb an arm?).
I dont’ know, it still seems like a really low number…. damn sticking point

Here’s the “extremely lame, no real excuse and what century do you live in anyway?” explanation:
Dangergirl uses wordpress version -2.5 (that would be *minus* 2.5) and formatting the posts make me craaaaaaanky. Until I effectively coerce hubby-to-be into uploading the latest WP onto the server I’m stuck with this clunky dinosaur.
So without much more waylaying [...]

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I’ve been concentrating on legs a lot.

Sumo Squats

romanian deadlifts (single and double leg)

leg presses

good mornings

calf raises

kick back (of various angles)

hip bridges

shin pulls

step ups

What’s happened though is that my hamstrings and quads are doing all the work so my glutes and calves are happily sitting [...]

I lost my harddrive awhile back so was stuck listening to what I had saved on the ol’ iPod, now with new and improved harddrive I have all 10,000 songs back and at my fingertips! First order of business was refreshing my workout playlist:
Currently listening to:

most of the songs from Welcome to Jamrock by Damian [...]