Tuesday tempo run: 4 mins BF, 23 shod, 4 mins BF. First run in 2 weeks,felt good. 25% BF, wore calf sleeves, really worked on knee bend and picking feet up, not pushing off.
Thursday Hills: Possibly the first hill workout of the year, yes, in June. 6 mins BF, 21 mins hills and tempo, 3 mins BF.
Saturday LSD Run: 8 mins BF, 40 mins LSD, 2.5 mins BF; barefooting seemed to tenderize the foot a bit and made me cut the run just a bit short.
One other thing I picked up from Barefoot Ken Bob’s book is that it appears, according to him, that 25% barefoot training gives you most if not all of the benefits. On this go-around I used that as a guide and tried to split it up between the warm-up and cool-down portions of the runs.