Monday

Ow, quads are still pretty bad.  Tried icing them all morning, we'll see what that does.

Got to the gym a little earlier than usual, somewhere around 1:45/

5:00 rowing warm up on 10/10 resistance followed by 10:00 of stretching.  Forgot to foam roll because I have no idea.

First:
SealFit 120914
5 Rounds, for time:
50m Bear Crawl
30 Squat Jumps
30 Push Ups
30 x 4ct Flutter kicks (basically 60 x 2ct flutter kicks)

First time trying this one.  Went upstairs to the large group fitness room which is always empty during this time of the day.  Did some measurements using my shoe size and I think the room was ~25m across, so I just went down and back for the full 50m.  Did the first 50m bear crawl without stopping, but had to break the rest into groups of 25m, 15m, and 10m.  Broke the squat jumps into sets of 15 for every round, that seemed to work pretty well.  Did the first 3 sets of push ups unbroken, then had to break them into groups of 20 and 10.  And the flutter kicks were all over.  I think I did them unbroken on one or two rounds, but the rest were 30+20+10 (for 2ct obviously).  Finished in 22:34.

Second:
Abs.  Did a max set of scissors, then a set of decline sit ups, then seated V-ups, then another set of decline sit ups, then finished with a set of side bends.

Third:
Shoulders.  Hadn't done a dedicated shoulder workout in a little while.  Started with seated DB press, then did a set of balance and stability drills, then standing DB shoulder shrug, then another set of balance and stability drills, and finally the shoulder range of motion mobility workout.  And just randomly did a set of decline sit ups before heading to the locker room.

Fourth:
Headed over to a nearby soccer complex and put on my Vibram Five Fingers (toe shoes).  I was thinking about starting this up again over the weekend and today seemed like a good day to do it.  When I was focusing more on just running, I was doing at least one barefoot (wearing VFF) workout each week.  And during that time, I really didn't have any issues with shin splints.  But several months ago I stopped doing them, and what do you know, now I have shin splints.  So I'm going to slowly work barefoot runs in more and see what happens.  Ran a little over 1mi on the grass field.  Then moved over to a shady part of the field and did running form drills back and forth.