New Shoes - The Vibs vs. The Hill of Life - 08/06/06

Vibram Shoe Assessment

I got my new Vibram 5 Fingers(see picture above) shoes on Friday, Aug. 4th. I tried them on a short 20 to 30 minute walk with the family that evening. They worked extremely well and my feet felt great. I could really feel my intrinsic(the muscles located primarily in the foot) foot muscles being activated. I am thinking about wearing these shoes during the Pikes Peak races later this month. However, my wife and son think that none of my training team will want to stand next to me with these strange looking shoes on my feet. We will see!

The real test for the Vibs 5 shoes was during the Sunday, Hill of Life Workout. I felt a little tentative walking down the HOL on the first lap and felt some rocks every now and then. However, with each lap, the Vibs felt better and better. They were great going up the HOL. I had no problems with the rocky sections of the HOL. The muscles in my legs felt more efficient and I continued to feel my foot muscles contributing to the movement like I did on Friday. These shoes should be fine for the Pikes Peak if they hold up to the mileage. They had no signs of wear after about 4.5 miles on Sunday. The Picture above was after the HOL workout at the trailhead.

Sunday Hill of Life Workout - 08/06/06 Pictures

Sunday Hill of Life Workout - 08/06/06

Hill of Life - Pikes Peak Focus
9090 Repo @ Shayne's
Warm-up Walk to HOL from Shayne's 1/2 mile Easy
5 slow squats 5 slow push-ups
Gait-Creek-Gait Repeats 1/2 mile down 1/2 mile up - Do as many as you can maintaining great posture and breathing in 90 or so minutes - Tune up for the Peak!
5 slow squats overhead 5 slow push-ups
Cool-down Walk from HOL to Shayne's 1/2 mile Easy
9090 repo program on own

Friday Zilker Playground Workout - 8/04/2006

A little playground workout:
9090 Repo program at Barton Springs Pool
The little Hill Body crawling: Forward up and down
Sideways up and down both ways
Backward - The fun way - up and down
Follow the leader through the Playground - many fun activities!

Walk to Zilker Hillside Theatre and
3 Rounds of 1 minute each of the following:

1. Wall Ball
2. Jump Rope
3. 55lb., 45lb., or 35lb. Dumbbell swings
4. Push-ups
5. Hill Repeats AFAP

Walking cooldown F/B 9090 Repo

Great Job everyone - it was a good workout!

Wednesday Hill of Life Workout - 08/02/06

Hill of Life: EEEEAsy Workout
9090 Repo Program
Warm-up Walk from Shayne's 1/2 mile
Bar Squats 5 slow
Push-ups 5 slow
Walk Down Hill of Life to creek-1/2 mile
Overhead Squats 5 slow
Push-ups 5 slow
Walk Up Hill of Life - good form-1/2 mile
Bar Squats 5 slow
Push-ups 5 slow
Walk Down Hill of Life Half-1/4 mile
Overhead squats 5 slow
Push-ups 5 slow
Walk Up Hill of Life Half-1/4 mile
Bar Squats 5 slow
Push-ups 5 slow
Cool down walk to Shayne's 1/2 mile
9090 Repo on own

Monday Austin High Track - 07/31/06

Old School Workout:
Warm-up walk 1/2 mile
9090 repo program
5 pushups and 1 pullup slow
Drills: Carioca mini, Backward run, Side way no crossover, Forward Form run

1. Fat Bar Monkey Bars
2. Under Parallel Bars
3. Run 400 meters

Repeat above 3 times

Tabata Burpee Pull-ups 8 cycles

Cool Down Walk followed by Repo Program

Xtreme Pikes Peak - August 2006

Pikes Peak Mountain - Manitou Springs, CO.

This is one of the adventures that we will be doing this year. Our team is signed-up for the Pikes Peak Ascent on August 19th. It is going to be a blast!

Sunday Hill of Life Workout - 07/30/06

Hill of Life - Pikes Peak Race Similation Part 1
Park at Shayne's - Do 9090 Repo Program
Walk to Hill of Life - 1/2 mile Easy
Warm-up: Push-ups, Bar squats, Overhead Squats, Thrusters--Easy
Hill Repeats: Gate to Creek to Gate 1/2 mile down and 1/2 mile up - 2 hours and 30 min
Work on good posture, breathing, and pacing
Walk back to Shayne's - 1/2 mile Easy
(9090 repo on own)

Friday Zilker Playground Workout - 7/28/06

Friday Playground Workout:
Warm-up: 9090s on wall, Hip alignment & muscle balance exercises
Barton Springs Mini Hill Workout: Side Mini-carioca- both sides, Crawiling up hill forwards, sideways, and backwards.
The Rack: Normal forwards - crawl the small racks, Normal sideways - crawl the small racks
Zilker Playground Fun: Obstical course with a few modifications 1x
Zilker Hillside Theatre: 2 on Jumprope, 1 on 55 lb. db x 2 farmer's walk up hill and back, 1 on wall ball - go through 2 x at each station. 2nd round modify farmer's walk weight as needed.
Cool down 9090s and self stretches and ROM

Wednesday Hill of Life Workout - 07/26/06

XAT Group 1
Wednesday, July 26th, 2006
5:30am to 7:00am Session
Hill of Life - Barton Creek Greenbelt
Warm-up Walk from Shayne's House- 15 min. 1/2 Mile
Bar Squats 5
Snatch Warm-up with the sticks - 5 to 10 min.
Walking down Hill of Life - 10 min
Busy Waiters Walk up with rocks - 4 sets with different arm positions
Base of Hill to Top Skipping - 1 set no stopping
5 Push-ups
5 Rock Thrusters
5 Bar Squats
5 Rock Xtensors
5 Dips
2x through above exercises
Cool Down Walk to Shayne's - 15 min. 1/2 Mile