- Weather conditions. High of 93 degrees with a high humidity of 87%.
- Start Time: 10:45
- End Time: 6:30
- FiveFingers worn 80% of the run
- 120 - 160 oz of water consumed
- 12 shot blocks and 2 pieces of bread eaten
Barefoot Strength
No Shoes. Lots of Strength.
13 June 2011
The Report
07 June 2011
The Playlist
Them Shoes | Patrick Sweany |
Helter Skelter | The Beatles |
Rite Of Spring | Angels & Airwaves/Angels & Airwaves |
Yoga Means Union | Ambulance LTD |
Sad Sad City | Ghostland Observatory |
Monkey Man | The Rolling Stones |
Ever So Shy | General Fiasco |
Soil To The Sun | Cage The Elephant |
Jane Says | Jane's Addiction |
Fans | Kings Of Leon |
Thunderstruck | AC/DC |
Rock n' Roll Ain't Noise Pollution | AC/DC |
Because I Got High | Afroman |
Does This Mean You're Moving On | The Airborne Toxic Event |
Sometime around midnight | The Airborne Toxic Event |
Over And Out | Alkaline Trio |
The Feel Good Drag | Anberlin |
Foreign Language | Anberlin |
Drifting | Andy McKee/Andy McKee |
Chain Of Fools | Aretha Franklin |
A Millie | Asher Roth |
I Love College (Remix) (Dirty) | Asher Roth ft Jim Jones |
Pick Up The Pieces | Average White Band |
Rock Lobster | The B-52's |
Body Movin' | Beastie Boys |
Intergalatic | Beastie Boys |
Sure Shot | Beastie Boys |
Get It Together | Beastie Boys |
Gimme Shelter | The Rolling Stones |
You Can't Always Get What You Want | Rolling Stones |
Watch Out Now | Beatnuts |
E-Pro | Beck |
Burn One Down | Ben Harper |
Paris Sunset #7 | Ben Harper & The Innocent Criminals |
Lifeline | Ben Harper & The Innocent Criminals |
Rosealia | Better Than Ezra |
King of New Orleans | Better Than Ezra |
Juicy | Better Than Ezra |
Kryptonite (official remix) | Big Boi F. Lil’ Wayne, Killer Mike and Bubba Sparxxx |
Tangerine | Big Head Todd & The Monsters |
Still Not A Player (Unedited) | Big Punisher feat. Joe - |
use me | bill withers |
Title Song | The Black Crowes |
Twice As Hard | The Black Crowes |
Midnight From The Inside Out | The Black Crowes |
Lickin' | The Black Crowes |
Soul Singing | The Black Crowes |
10 A.M. Automatic | The Black Keys |
Whoa! | Black Rob |
Iron Man | Black Sabbath |
No Rain | Blind Melon |
Feeling This | Blink 182 |
Stay Together For The Kids | Blink-182 |
Rollercoaster | Blink-182 |
Run-Around | Blues Traveler |
Song 2 | Blur |
It's Alright | Bob Marley |
Drinking In L.A. | Bran Van 3000 |
Lit Up | Buckcherry |
Fire It Up | Busta Rhymes |
Rhymes Galore | Busta Rhymes |
We Could Take It Outside | Busta Rhymes |
There's Not A Problem My Squad Can't Fix | Busta Rhymes |
Get High Tonight | Busta Rhymes |
Dangerous | Busta Rhymes |
Arab Money | Busta Rhymes |
Woo Ha | Busta Rhymes |
Make It Clap | Busta Rhymes |
The Distance | Cake |
Moving in Stereo | The Cars |
Ridin' (Radio Edit) | Chamillionaire Featuring Krayzie Bone |
pictures of you | chevelle |
Send The Pain Below | Chevelle |
The Red | Chevelle |
Johnny B. Goode | Chuck Berry |
Viva la Vida | Coldplay |
Strawberry Swing | Coldplay |
Overkill | Colin James Hay |
Waiting for My Real Life to Be | Colin James Hay |
Boys Better | The Dandy Warhols |
Bizzy Box | Danger Doom |
Vindicated | Dashboard Confessional/Dashboard Confessional |
Space Oddity | David Bowie |
Ziggy Stardust | David Bowie |
Fighting Man | DJ Pone & Drixxxe |
What's The Difference | Dr. Dre |
Forgot About Dre - (featuring Eminem) | Dr. Dre |
Bang Bang | Dr. Dre |
Keep Their Heads Ringin' | Dr. Dre |
I Get Around | Dragonette |
Straight To Hell | Drivin' N' Cryin' |
Novocaine For The Soul | Eels |
Pump It Up | Elvis Costello |
Kryptonite | Emanuel |
Drug Ballad | Eminem |
My Name Is | Eminem |
At Last | Etta James |
High | Feeder |
Hey Man Nice Shot [Nickel Bag] | Filter |
Take A Picture | Filter |
Rise | Flobots |
Handlebars | Flobots |
Got You (Where I Want You) | Flys |
My Hero | Foo Fighters |
Monkey Wrench | Foo Fighters |
The Pretender | Foo Fighters |
Let It Die | Foo Fighters |
Stranger Things Have Happened | Foo Fighters |
Home | Foo Fighters |
Resolve | Foo Fighters |
Gimme Stitches | Foo Fighters |
Lollipop | Framing Hanley |
Friends In Low Places | Garth Brooks |
One Bourbon, One Scotch, One Beer | George Thorogood |
See The World | Gomez |
Shot Shot | Gomez |
DARE | Gorillaz |
19-2000 | Gorillaz |
War Pigs | Gov't Mule |
Welcome To Paradise | Green Day |
Brain Stew | Green Day |
Three Little Pigs | Green Jelly |
No Sugar Tonight | Guess Who |
Lust For Life | Iggy Pop |
It's Your Thing | The Isley Brothers |
Mercedes Benz | Janis Joplin |
Squeeze 1st | Jay Z |
Parking Lot Pimpin' | Jay Z |
Blood In Blood Out | Jedi Mind Tricks |
Foxey Lady | Jimi Hendrix |
Catfish Blues | Jimi Hendrix |
Quality Control | JuraSsic 5 |
Champion | Kanye West |
Monster | Kanye West & Jay-Z (ft. Rick Ross, Nicki Minaj & Bon Iver) |
Get Em High (feat. Talib Kweli | Kanye West |
All These Things That I've Done | The Killers |
The Killers - Mr Brightside | The killers |
Coming Undone | Korn |
Thé à la Menthe (The Lazer Dance Version) | La Caution |
Player | La Caution |
Calm before the storm
26 May 2011
Why Everyone Needs to Squat
5/26 - The hot tub and Stick did absolutely nothing. Stairs are challenging and I demonstrated a squat for a client and nearly ripped my inner thigh in half. Another lost day at a critical time.
5/25 – Horrendously sore. So out of practice. Hot Tub and using TheStick!
5/24 – For a large part of my training I have been more active in my recovery, which includes rest, foam rolling, and some stretching. I would have thought that this kept me loose and that I would hopefully increase my flexibility as a result. I was dead wrong. Brian A posted a challenge on facebook to squat 15,000 pounds in one week. I thought this was a lot, until I talked to Tony. Tony helped me realized, that at my level, this was not an inordinate task. So, I decided I could just do it all in one day. My first squat felt like I was ripping my quadriceps down an imaginary seem running from my knee to my hip. I am not even sure I got all the way down for my first few simply because my muscles were not loose enough to do so. I have NEVER had this kind of tightness before. Needless to say, I continued on and got looser as I kept squatting. But this goes to show that running is not enough. Well, to be more fair to running and runners screaming in anger, running on flat roads is not enough. Running on a continually flat surface (and a little hill is still a flat surface) limits the range of motion that the legs cover, simply out of necessity. Even running at a very fast pace does bring the knee much past the hip or decrease the angle of the knee to less than 90 degrees. The Boston Marathon has the famous Heartbreak Hill. In the world trail running and ultraendurance racing, the change in elevation of Heartbreak Hill does not even cause a blip on the screen. Running up some craggly hill with rock and trees makes the legs function in a much more dynamic way. It also creates a fair amount of lateral movement not needed or used in most peoples day to day running. So for those of you that trail run (and a well paved trail through the woods does NOT count), keep doing it. For those of you that love the roads, add some squats in to make sure you stay flexible. If you need to learn how to squat look of Squats and Mark Rippetoe. Taking advice from anyone else is usually a far cry from what a real squat should be. Oh, and using those stupid little smith squat racks doesn’t count either. I see a lot of people doing squats on those these days. Get a pair, but a barbell on your back, and move up and down!
Squat 15000 lbs.
Mostly sets of 10 @ 105.
Rain Rain, Go Away
5/23 - Basically back to normal and the weather seems to be opening up. Take another rest day.
5/22 – Raining again. Both myself and the dogs are getting cabin fever. I know that there are runner’s out there that run regardless of weather, but, here is the thing. I am not a runner. I run for clarity and I run for postural balance and I run because everyone needs to be able to run. I do not wake up at 4:30 and pound out the miles. I do not measure my week by the amount of miles I have ran. What I really like to do is “pick things up and put them down.” But, to that effect, running is wonderfully honest. You can’t cheat running like you can cheat other forms of fitness. I can get a great workout done in 20 minutes or less that increases my cardiovascular endurance, my strength, and my flexibility, but if you are going to run farther, you need time. So in that, running is very humbling. If you run some decent times at a marathon, you HAD to have put in hours of training.
5/21 – Worked today, which was super. Very tired when I go home, which sucked because it was the only sunny day in a long streak of rain. Take a nap. By the time I get up, its raining again. I am seeing now that opportunities in life need to be taken as soon as they happen. Don’t wait for anyone or anything.
Back at is, Sort of
5/20 – Another off day. Spend some time stretching in and out of the hot tub. I did not know this, but I love hot tubs. If any one reading this is wondering was to get me for my birthday, get me a hot tub!
5/19 – Still not feeling great, but have a cameo from Greg S at the TCC. In honor of his presence, we run what I think was 4 miles. Actually felt pretty good but I was amazingly stiff from being so sedentary. I also think we ran part of the 30 on 30 course, the part that runs from my house into Hartford. If this is the case, I may need to wear fingers in. Glass was EVERYWHERE. I am usually not freaked out about glass because it is usually sparse. Between the glass and massive construction, the route was downright dangerous.
Run 4 miles. About 40 minutes.
Down for the count
5/18 – Back at work, but still out of it. Very tired, but finish out a longer day (for me at least). Exercise is absolutely out of the question.
5/17 – Truth be told, I am the biggest sissy when I am sick. I will workout until I bleed when I am healthy, but ask me to get the remote when I am sick and you may as sign my death sentence. Sleeping, all day. This could not have come at a worse time.