shawshank
- Author shawshank
- Create date
- Updated
I was able to get in 3 BFR in the week (25 min, 30 min, 25 min) for WEEK 23. I have been a little worried about adding the third run this week because it means that I am "stepping up" from taking 2 full days off between BFR.
I have been trying to take it slow & concentrate on my posture...
I was able to get in 3 BFR in the week (25 min, 30 min, 25 min) for WEEK 23. I have been a little worried about adding the third run this week because it means that I am "stepping up" from taking 2 full days off between BFR.
I have been trying to take it slow & concentrate on my posture...
For WEEK 22, I ran 2x last week for 25 mins @ indoor track @ Y. Then got sick so I had to drop the 3rd run. I also took 2 full days off between each run.
Since I got sick WEEK 22, I got a few extra days rest for WEEK 23. I did a 25 min BFR (slow) tonight (Wed), shooting for another on Fri or...
WEEK 22 update
I took it easy this week w/ cross-training (plus the holidays). Mostly swim & yoga. But I did try to fit in two short & slow BF workouts
Tues - I did a 30 min walk/run w/ my boys on an indoor track to see how my calf was doing since there was no pain. [Not a problem so I...
WEEK 22 update
I took it easy this week w/ cross-training (plus the holidays). Mostly swim & yoga. But I did try to fit in two short & slow BF workouts
Tues - I did a 30 min walk/run w/ my boys on an indoor track to see how my calf was doing since there was no pain. [Not a problem so I...
WEEK 19 BFR goals (160 mins total)
- goal for Mon = 50 mins Mon (@ YMCA indoor track). I made a mistake computing the time I needed to run so I ran 55 mins instead.
- goal for Wed =- 50 mins (@ YMCA track). Another miscalculation (I have been travelling past 3 weeks so it was bound to...
WEEK 18 BFR (145 mins total)
- 45 mins Sunday (@ YMCA indoor track)
- 45 mins Tues (trying to challenge myself w/ different surfaces when the weather is still ok)
- 55 min Fri (@ cross country, but it depends on weather.). Had to push my run back until Sat nite because I was out of town...
WEEK 17 BFR goals (130 mins total)
- 40 mins Sunday (@ YMCA indoor track)
- 40 mins Tues (@ outdoor fine gravel trail....painful & aggravated my healing blister but I'm trying to challenge myself w/ different surfaces when the weather is still ok)
- 50 min Fri (@ cross country, but...
I hit my WEEK 16 BFR goals. I had to push back the friday run since I was going out of town so I ran SAT, Mon, Wed, & Fri for the upcoming week.
WEEK 16 BFR goals (118 mins total)
- 35 mins Sunday (@ YMCA indoor track)
- 35 mins Tues (@ YMCA indoor track)
- 48 min Fri (going out...
WEEK 15 BFR (107 mins total) Feeling a little tight in my calves & feet a little sore. Boys & I did a natural running clinic on Tues on a rubber track --> very small blister on my heel w/ the drills & little bit of running. I will see how this week 16 goes. If my legs don't feel...
WEEK 13 goals (88 mins total)
- 22 mins Sunday (@ Asphalt sidewalk))
==> Had an abrasion on my left instep. Nothing serious. I used liquid skin & was able to run the rest of the scheduled runs w/ no problem. FYI, I am trying to mix in some different terrains on some BFR to act as a...
I stuck to the program for WEEK 12 goals.
WEEK 12 goals (79 mins total)
- 20 mins Sunday (@ YMCA indoor track)
- 20 mins Tues (@ YMCA indoor track)
- 39 mins Friday @ cross-country course. Work stress continues. shins a bit sore. will try to take it slow this week since I went over 10%...
WEEK 11 goals (70 mins total) ...74 mins total BFR (slightly above 10%)- 18 mins Sunday (@ YMCA track)- 18 mins Tues (@ YMCA indoor track)- 38:20 mins Fri @ cross country course====== Total BFR WEEK 11 = 74 mins total. (slightly over 10%. felt some shin & calf soreness, which I haven't felt...
I achieved my WEEK 10 goals..give or take a minute or two in a few runs (64 mins BFR total)
- 16 mins Sunday (@ YMCA indoor track)
- 16 mins Tues (@ YMCA indoor track)
- 32 mins Friday @ cross country course (over 5K = a first for me!).
The group run on Friday was definitely a high point...
WEEK 9 BFR (56 mins w/ blister under instep on left foot due to asphalt) + WEEK 10 goals (61-62 mins
WEEK 9 BFR = 54-55 mins
- 13 min Sunday (at YMCA outdoor track = asphalt)
- 13 mins Tues
- 30 mins Fri @ YMCA outdoor track = asphalt. Got a blister on my left foot on my instep under my big toe. (not too serious.)
Total = 56 mins
WEEK 10 goals (61-62 mins)
- 14 mins Sunday (@ YMCA...
Accomplished goals for WEEK 8 = 49 mins (9/4/11 - 9/11/11)
- 10 mins Sunday (**completed it on YMCA indoor track)
- 12 mins on Tues (**done on YMCA indoor track) 2
- 27 mins on Fri @ cross country track (check! not having any calf/foot pain so very good week for me!) s/s.
WEEK 9 goals...
WEEK 7 = 44 mins total (8/28/11 - 9/3/11). Overall, I didn't have any calf or TOTF pain after any BFR. Hoping this is part of a trend!!
9 mins on Sunday (8/28) on rocky asphalt. very painful. *owch*
10 mins on Tues (8/30). **YMCA indoor track. little TOTF pain.
25 mins on Friday @ cross...
Keeping w/ the theme of "slow but steady", I am maintaining my discipline w/ 10% increase in time per week. Some TOTFP last week (after I rode a stationary bike for 45 mins w/ my VIBRAMS), but I iced it down, had a 2 day break before my long run on Friday, did some yoga, & I was able to...
My GOALS for WEEK 5 (8/14/11 - 8/20/11) - 8 mins on Sun, 8 mins on Tues, 20 mins on Friday. [I know this is more than a 10% increase per week. I should plan on 19 mins on Friday, but figured I would see how I felt. I am being very good stopping & turning back even though the entire group...
I am a big fan of the lifehacker blog. Lots of good information from a lot of sources. Here is one post on specific suggestions for foot strengthening exercises for new BFR'ers who are just starting out. (like me)
enjoy! s/s...