Author: Damien A. Joyner


Listen…Your Body Is Talking

No Comments

A benefit to working out on an ongoing basis you begin to listen to your body better. Let’s start at the beginning.

Pre-workout snack:

What did you eat? How did you feel during the workout? Was your stomach doing somersaults (this does not count if you were doing somersault? Don’t just do what your friend/magazine told you to eat, especially if you are doing an awkward run to the nearest bathroom. For me apples make me burp the second I start working out. I have found bananas, stone fruit or kiwis are good to me + a bit of raw honey. But that works for me! In a pinch I will have a handful of some dried fruit. Now I am not talking about proper nutrition. That is for another blog entry. But even if you are eating the right stuff…who knows you body may be trying to tell you its just not working. So switch it up and soon you don’t have to think ahead of time you just grab it and get some nourishment before that workout. Did I say eat nothing? Nope.

How do the muscles feel when warming up?

Yes I said warm-up…preferably a bit of dynamic action to give the muscles a heads up there is some work to do. When doing them…is that tightness still there? Are you a bit sore somewhere? I once was getting ready for a run and jumped up, came down & something shot right up to my neck. Bad day. I was apparently really tight. I probably could have cut that off at the pass the night before if I noticed I was tight. So when you are kicking the tires, listen. Maybe you can work a tightness out before a workout, it is possible.

How are you feeling during your workout?

Just refer to the warming up part, its basically the same…just during a workout. A addition is that if it is very painful or some weird twinge don’t push it. If you don’t listen & slow down/change position/STOP/etc you could be on the injured list. For example squats are great for you and if your feet are not in the right place aside from your trainer telling you proper placement sometimes your body will let you know right off the bat that you should not try it like that again. A side note, you don’t have to be in pain during a workout for it to be effective.

Only time it could be debatable to push through the pain is during a race. I cannot deny that competitive drive not to stop. Trust your judgment on this one…I pushed through a bad calf cramp in the last leg of an obstacle course race. No way I was stopping. I was good after I hydrated and rolled it out. But again, be careful in this situation.

Lastly, if you are feeling the burn in a good way after the workout…make a note of it which leads me to…

How are you feeling post workout? 

Maybe you want to get physical with your Tiger Tail/ The Stick or Foam Roller instead of your usual static stretch. Don’t you like how I assume you are stretching? Good job! Hopefully you do it as often as you can. I am not perfect but I try to every time especially on the tough days. Is that knee or shoulder swelling? If you have time make time to ice that baby asap. Don’t make the mistake of just letting it go.

How are you feeling the following day?

If that wonderful delayed onset muscle soreness is waiting at your bedside the next day after those killer hill sprints (great job!) or an extra set of deep squats listen to those muscles. Tend to them, stretch use that roller. I usually feel it after sprints the following day. Stick to that RICE technique (rest, ice, compression, elevation) if there is swelling etc going on. Ignore something tight and you could possibly pull it next workout. Ignore swelling and you could be on the injured list. Then lets go back to that warm-up… is that twinge really bad? Hmmm, maybe you should either take a rest day or another exercise that doesn’t put as much stress on that part of your body. The pull-up bar will be there tomorrow.

This all may take time. It took me a while until I noticed things. Maybe all you feel is the wind in your hair and the trees whizzing by. But over time you will notice things during a workout and after. Just keep your ears and senses open…unless you are doing somersaults the whole time. You are on your own. 🙂


Competition, Fitness, Incremental Fitness, Personal Trainer, Running, Trail Running

Incremental Fitness Is Born

No Comments

So without further ado…I have entered the training realm, personal that is. After my logo was finished – which I am really happy with then I got through the important things on my checklist. There are a lot of things I want to do but in the “need category” that is mostly done. Yes, clients that is also in the category. That will take time but I already have some feelers out. So the logo is above and the link to the site is below:

Incremental Fitness

It is at the ground floor but at least it is a start & something to build on. I could go on about the name and my vision for it but its all on the site! 🙂 Here we gooo..

Personal Trainer, Uncategorized

Back & Certified…


That was quite a break.  Well I am back. What’s new? What’s changed?

I am an ACE Certified Personal Trainer now. Sweeeet. I am glad that I didn’t rush & try to take it before I went home for the holidays. Honestly I think I would have bombed it if I rushed to take it before the new year. I know there are many helpful blogs & YouTube videos out there giving advice about the exam. I don’t really have any specific advice. I did what I was told to do & followed ACE’s suggestions on studying, followed ACE’s study plan, I emailed questions to ACE staff and I burnt through a 400 multiple choice practice test that I did online which was not ACE study material. I had the ACE basic package + I purchased another practice exam but I wanted to do more which is why I made that purchase for the 400 questions. It worked, now I feel that the real work is ahead of me.

Right now my logo is in the works. I have a business name but I will roll it out all at the same time along with a separate website. I will keep the name under my hat for now. Something that really helped me put my vision on paper and influence how the logo should look is the book: Start With Why. My girlfriend lent it to me before the holidays. I read it on the plane and finished it when I was home. I then re-read it on the plane back to San Diego. Lastly I listened to the audio-book and took notes. It is safe to say I really liked the book and found it quite inspiring. I am still working on internalizing it every day. I highly recommend it…especially if you are planning on setting out to do something on your own. Something else I am reading are emails and reports by Coach Jon at the Personal Trainer Resource Center (PDTC) its been really helpful. My copy of Ignite the Fire is completely dog-eared and full of underlining and highlighting. I purchased that when I decided that I wanted to become a Personal Trainer.

Other crossing my t’s & dotting my eyes – insurance, registering my business name… are also in the works. A friend of mine is going to be my ginny pig first client so that is exciting. So things are slowly falling into place. Some things I will have to just let go about that are not as important to getting started but the nitty gritty and insurance stuff have to be.

The blog will also probably be a bit different or some aspects that are intertwined with the PT website. That is probably in the “let it go” category but at least I will get my hands dirty in construction….

I am taking it a bit easy on the workout front. I am hitting the trails and getting back under the sandbag but nothing too crazy. I am still working on strengthening my shoulder so I am not grinding it out every day quite yet. I was planning on doing my 3rd Goruck Challenge in March. We shall see if I do it then, I am leaning toward waiting on that if my shoulder is not 100%.  This is all exciting, frustrating, stimulating & a learning experience…Staaaay tuned.

Competition, Fitness, Obstacle Course Race, ocr, Opinions about fitness industry, Trail Running, Uncategorized

Absence makes the muscles…

No Comments

Post-race I did some trail running, which was great. I definitely prefer trails to the road any day. I did a couple weeks along with other fun activities but now I am going to lay off focus on stretching and just relax. I had some shoulder soreness I think from training and not the last race itself. Also with Goruck being my next event I plan to do I want to make sure I am good before I start working out…Besides it is the holidays and time to head home. No trails to run or pull-up bars that close and it is actually winter in other parts of the country, true story. Its easy to forget that in San Diego. In the new year I will at some point decide which Goruck Challenge I will do and especially once I sign up ill be back in training mode.

A little picture break… From the race in San Francisco. That is not a smile…its called calf cramps. I talked about it in my review of the race.

It is always interesting how my body reacts (it does not like it at all) when I turn the dial down on the training/workout regime during the week. What is also interesting is how unconsciously or consciously change my eating when I am really grinding it out. Grinding – I crave more meat and have a lot more protein via eggs, whole milk and other natural sources. Breakfast is probably one of the biggest things that is different when I am not training. When training the breakfast is easy – the post workout shake with lots of goodness: eggs, whole milk, turmeric, raw honey, ginger, cinnamon and whatever fruit I have lying around and sometimes flaxseed. Not working out as much? Dang it, I have to think about it. Dinner is pretty much the same….veggies, fish, quinoa, sometimes pasta, mix it up & repeat.

Aside from the training perspective is I am coming close to taking my personal trainer certification exam. When I have some time I am reading a lot of articles, blogs & listening to podcasts about fitness and personal training. Some things I internalize and definitely want to incorporate into my own business. Business. My own business That is another thing that will be a whole new world for me. If I do what I plan to do it will be me. In other words I would not be working out of/for a gym. I am going back and forth about at least starting working at a gym, maybe as an intern. I am open to it and still looking at some gyms in San Diego. But perfect world I will be a successful personal trainer working with clients for the most part outside, possibly in a rented space but overall getting clients to enjoy working out outside in the elements. But who knows, maybe my perspective will change.

We shall see what 2016 holds for me. I think about the new year and my goals & opinions about personal training. I want to become the part of the fitness industry that changes peoples perception of exercise to be something that you want to do. To explain we all at some point see exercise as a punishment to whatever various extremes we may take it. I understand if one wants to make changes for their health, (as they should) just don’t hate your body. Instead – be excited about the process and the perspective of the progress and frustrations. Looking back to see how far you have come is valuable. Another thing I encountered when I mentioned to friends of friends is the assumption that I am a hardass personal trainer. I don’t see that persona as productive to leaving a positive memory of your last workout. Of course those that may find value from that so I digress to those of you that do. Although I am quite hard on myself I am not that way with other people, which would also carry over to personal training.

This will be my last post of the year. Its time for family with a tad bit of studying too. If any groundbreaking posts come up in my head ill roll em out in the new year. The tail end of 2015 has been a pretty good one. I have some exciting things to do in 2016. Goruck, Men’s Health Urbanatholon, Spartan …and it looks like I have been wrangled into a Ragnar race in Colorado (eeek! running at higher elevation! that will be very interesting), and of course working on getting my ducks in a row on this business…or maybe it will be like herding cats. Hopefully it will the former as it will be a bit easier.

Great memory to leave with in the last post of the year. Training paid off – faster time even with more obstacles.
Fitness, Obstacle Course Race, ocr, Uncategorized

2015 SF Men’s Health Urbanatholon: Results, Recap, Review..

1 Comment

Alright, race is over & happy belated Thanksgiving… 🙂

So first the numbers: This year my breakdown of the race was

Overall time: 1:39:40.. and the rest

Screen Shot 2015-11-26 at 10.29.40 AM


Later on I will compare this to last year. Sooo


Race start was good, I like how there are so many waves so there is less of a chance of a big backup at an obstacle. I was in wave 4 so we were one of the earlier ones to go around 7am. Majority of the racers were 1st timers but there was a good show of hands of repeat offenders to the race when the organizers called out for a show of hands.

Screen Shot 2015-11-26 at 10.42.22 AM

So overall the obstacles were the same. Overall it was the same route throughout the city including the glorious hills. The list of obstacles is above & of course at . The toughest obstacle for me just like last year was the Marine Hurdles. These suckers are high & come just below my chin which is pretty tall for a 6′ 2 guy like myself.  So instead of grace and some technical stuff its just a matter of pulling myself up and jumping over. It works well, not the most graceful but effective.

Not long into the race we start the hills. I did well on them last year and I was excited for them this year. I felt as if I pushed up them faster and a better methodical pace.  I would attribute that to making myself do more hills in my figure 8 run of 12 miles.  It was kind of comical. I would do small steps, relatively high knees up a steep hill….some people would sprint past me up to the flat part & I would pass them on the flat part. Then again they would pass me up the steep part…I would pass them and not see them again.  Its definitely important to learn and practice good form and running pace up those hills. Killing yourself running up them only sucks away that energy once you are on flat ground where you should be coasting.

Ahhh post race...
Ahhh post race…


During the race it felt as if it was longer. Alot of the same obstacles as last year with 1 or 2 different ones. I wore my watch this time ( a lesson learned from the race in San Diego). I didn’t religiously look at it but at least it gave me a sense of where I was and my time from last year.  Jumping forward to the near end of the race. I looked down and I was creeping up on my time from last year & I was not happy. Often during my runs & races are no different – I go back and forth between positive talking to myself (you can do it, good job, keep those feet underneath you) and then talking shit (wtf? you are faster than this! really?!). I will let you guess what I was saying to myself when I saw my time getting closer. I have not paid for to pictures yet – but soon you will see the grimace on my face when crossing the line.

Cramps. Calf Cramps. Glorious. I will get back to why I think it happened in a second. But anyway I saw the finish line, saw that my time was getting close to last year and I pushed through the rest of the obstacles and sprinted to the finish…beat my time.  Post-hydration & banannas, water & beer (yes, I trained for that too) I was walking out of the race arena and asked a person working there if the course was longer… She said, no but we added a lot more obstacles.  NOW IT ALL MAKES SENSE. So I was happy/impressed that with the additional stairs, which I could tell there were a lot more and whatever else was different I not only increased my pace from last year but also beat my time. That was cool, but of course I kinda wanted the same course so I could see what my time would have been. However I understand why these races add more obstacles each time as people such as myself get used to it and can be faster the next year.

Overall review of the race

Bib pickup was at some off the grid spot this time unlike last year it was at TRX. Not really a deal breaker at all but other racers I talked to commented on this. Much more important than this it seemed shorter staffed than last year. Last year at nearly every turn there were volunteers cheering us on. It may seem like a little thing but its a big help especially at mile 9-10 and you are nearing the end & people are giving you high fives & telling you  – you are almost there.  Another thing – there was no water for us before the race. It was kind of weird. After I checked my bag at 5:45 am I saw a food truck selling stuff & people were buying stuff…but there should have been water for us.  So I will take part of blame for not drinking enough water before the race (why I think I was cramping at the end) but still… there should have been something for us.

Race swag was great – this year we got a really nice shirt made my lululemon. Two thumbs up on that!

Aside from those little nit picky things – great race, well organized, will for sure do a 3-peat next year. I met a cool couple in the beer garden after the race from Austin, Texas & took them out to a Speakeasy I went to last year.  That is what it is about at the end of the day. Training hard, great results and celebrating it after it is over. I even gave a guy props at the end of the race that I was pacing but could not catch – turns out he recognized me from last year!

Like anything in life, perspective is key. I am often hard on myself when it comes to working out or these races. My time may be just shy of last year but I had to overcome many more obstacles & some cramps at the end. Now on to Goruck in the new year. I have not picked/paid for a date yet…but believe me it is on my mind.






Competition, Fitness, ocr, Training

Ready to race….

No Comments

The Men’s Health race is this weekend.. Status? Ready. No twinges, tightness or anything else I had to work out like before the last race. I attribute that to forcing myself not to go nuts after a long run. By nuts I mean – after a 12 mile run I usually would follow that with 50 or so squats with the sandbag and some other exercise. I like doing my workouts in threes for some reason. So I would sprinkle an easy day or two in between harder days focusing on core work, shoulder and arm strength.

My main goal this time around is to beat my time from last year. I am pretty confident I can do this because last year I focused more so on pacing as it was my first race there. Now I know where I can push it more. I am ready for the hills even more than last year & I am going to try and beat my time on the stairs in the stadium. Since its so close I will do a full review of the race after it is over. No need to going over each obstacle now. It looks like most are the same and there may be some exciting new ones to challenge us.

I remember how chilly it was at the start of the race last year…but what I wore worked (shorts, tank & arm warmers). So no need to change that. I have been running & working out early in the morning while training anyway so this is a non-issue. One thing I will make sure to pack/bring is some warmer things to wear AFTER the race. After the race was over I was unconsciously shivering alot…I didn’t even really notice it until one of the guys I was talking to pointed it out..haha. So sweatshirt & warm pants check. Also having a Honey Stinger Energy Gell 1/2 way thru the race was great…so check. Carb-loading the night before the race worked well also, check.

Life has been busy (which is why I have not blogged sooner), a lot of good things are slowly coming together & studying for the personal trainer certification is going well.   Rather than jinx em’ lets just leave it at that. Throughout it all I find that my best days are preceded by my hardest workouts.  Grinding things out early in the morning helps calm a sometimes chaotic mind…and I love the soreness throughout the day just to remind me of a 6am training session.

Alright short & post hopefully with lots of pics from the race & for sure a review of my second time around. Woot woot!

Competition, Obstacle Course Race

T-minus under 6 weeks till San Franciscooooo

No Comments

I was going to do my overview of the race in San Francisco and strategies etc… but that will be next.

So I am back on the training schedule…kind of. VERY unusual for me I am not having much structure this time training for an event. Often I am bound by the structure, it does work for me very well. On the other hand sometimes I get so concerned about doing what exactly I have planned, and I for some reason don’t get out that day and instead do some exercises with the sandbag at home I feel kind of behind. Which is wrong.

So this time I have a loose schedule which consists of->

  • Long run
  • Tempo run/fun + pullups & other excercises
  • Agility day & full body workouts
  • Stair sprints & other excercises
  • Fartlek & other sprint goodness next month.

The reason I am kind of looser this time around is because last year I was ready for this event since I had the Bootcamp Challenge before it. As I mentioned before I just have to increase the mileage to get that under my belt. I am doing good and not going out and doing 12 miles now. I know I could do it…but that is recipe for disaster/injury. Adding a mile or so a week works. I’ll get to what I will be focusing on this time around the next post.

Another thing, eating.  The week & a half or so I took off to stretch things out and fully recover.  I don’t weigh myself often at all. I am often curious though after a tough week or whatnot how my weight has changed. Unconsciously or I would say maybe more on purpose I don’t eat as much or “feed the beast” when I am not training. I didn’t necessarily eat like a slob, just not as much. So I lost about 4 or so pounds…I think of muscle. Especially when I am pushing it and grinding it out on the road, under the sandbag or other stuff I make sure to replenish what I burnt off, get that good stuff in me & equally importantly heal the muscles quicker. I don’t know how many years ago it happened but I have gotten pretty good at listening to my body and what it needs. The more I workout, the more tightness and more I push myself I have learned what I can do and when I back off a bit. Of course there are days when that all goes out the window & I am under an icepack, but luckily that does not happen that much.

Had a great workout today & turned things up a bit. I did a good paced 8 miles with more hills than I usually do + pullups & core exercises. I have such a hard time just doing one thing on any particular day. I can’t just run, I want to do two other exercises too.  I like doing things in threes. I have no clue where I got this from, but it is always has been a constant part of my workout routine – always in threes. Hey, whatever works for me!

Trail Running

Status check

No Comments

Sooo, its been a week of stretching, icing and the usual other stuff. It was not as hard taking this week off as it was the week or so before the race.  Tomorrow I will dust things off and do a relaxed trail run to see how things feel. The tightness is gone for the most part around my knee. My shoulder was kind of sore but I think that was from the clean & press exercise I was doing.  For the record I am not going to worry about or mention tapering again…haha I think I just tend to overthink that. I have a good idea of what I could do/have done that will result in me running myself into the ground and ending up on the injured list. I just won’t do that.

Looking forward I will probably focus on my mileage at first instead of other things. I know that the course in San Francisco is more spread out between the obstacles.  Just like last year I need to get the mileage and hills under my belt so I am ready again.

Studying for my personal training certification is going pretty good. I don’t really fell the need to blog about my studying process, but ill just say a couple things. Things are starting to come together. I am looking at my own and other peoples posture a lot differently after covering a section about common muscle imbalances.  Today I am doing some viewing of youtube videos and making my outline better so I can better understand how certain muscles work.  End of the day it is pretty cool learning about how the body works. Just working out and training I am more aware about tightness and soreness in my body.  I have also become more aware how tightness somewhere my body can affect other areas. Now adding  studying to the equation it is quite interesting.

So this week I will not to go too hard or too strong…even though I can’t wait to get back out there tomorrow on the trails & leave the watch at home. I already was doing 8 miles with a pretty good time. So it is not much of a stretch at all to be doing a solid 12 or so before race day.  Today is a short & sweet post in-between my day off and a bit of studying. I should have a good plan of attack for the weeks leading up to the next race & I will do my review of the Men’s Health race too and assess what goals I will set up for myself to surpass the second time around.

Obstacle Course Race, ocr

San Diego Bootcamp Challenge – Goal accomplished!

No Comments
Start of the race!!
Start of the race!!

I got 3rd place in my age group, 20th overall.  Woot! More pics soon… but lets back up a bit.

2 Weeks away from race day

So I could give the excuse that I didn’t really blog the week & a half before race day was because I was busy… Nope. A day after a good workout my right knee, calf and hammy were super tight. So I was frustrated & a bit down about it. I couldn’t find any swelling, only tenderness. So I spent alot, I mean ALOT of time on the barrel roller I blogged about. At least every morning and night I spent about an hour or more digging in there to release the tension. I iced a little bit but I was getting the feeling that it was doing more harm than good. I ran twice during this doing a fast 3 miles. My times were great. However I wanted to start the race at 100%. Then my thought process went to the fact that I could still get in the top three of my age group and not be at 100%. I had to have faith that I was not going to “lose” anything during this time off. I did alot of work preparing myself for this. About 3 days out I was feeling much better. The day before the race I went for a fast run to get my confidence level up. It worked. It was my 2nd fastest time and I felt loose. All the other soreness I had was gone too. Sweet!

Race Day

A huge plus of this race in particular is that is in San Diego, and even better I am pretty close to the location of the race.  I was up early, stretched out and had breakfast.  So fast forward to the starting line. I did as planned. I started in front and had my watch on. I did a well paced mile to the start of the obstacles. I won’t spend the time talking about each obstacle…but I will say that there more obstacles added to the course. I liked that. The reason I like that is because the fastest times over the years have sometimes lets say seem a bit amazing even if that person was running a flat 3 miles. Yeeeah. So 30 second planks were thrown in and some more crawling through tunnels. The end was great. A guy and I were sprinting to the finish line and he beat me. I talked to him afterward to give him props on his kick but also ask how old he was. Hahaha. I wanted to make sure he was not in my age group & he was not. With his help I got 3rd place in my age group!!

So it felt and does feel awesome that I nailed it this next year ill do Spartan. Hopefully all three of them. We will see.


Now I take a couple days off stretch, ice any lingering soreness and relax.  During this time I will look at my training document for the race in SanFran and use it to map out training for that one.

Competition, Innov8, New Balance, Nike, Running, Shoe Reviews, Trail Running

Status check & shoes I am working out in these days

No Comments

Status check….

So training is coming along well. There have been some growing pains/soreness as expected. Listening to my body I have backed off a bit on some exercises or mixing things up with something different. It was harder for me a couple years ago to go off of my schedule and feeling oddly guilty about changing things up. That is probably how I over trained and hurt myself once. Road work is going well. The 3-miler is clocking in around 21 minutes & my 6miler was just a tad bit over 40 minutes. I’m happy with the pace but I know that that is just one piece of the puzzle.  I don’t think my legs have ever been this strong before so that is good for the confidence level.  Leading up, I think I should get a massage. I often have a hard time doing things like that for myself but I think its best for me to go in relaxed and not as tight and sore.  So that is on my to do list.  There is no gear or clothing to get as I already have what I need. On that note…

Shoes I am working out in these days

Road shoes

Adding some color to my road work...
Adding some color to my road work…

These days I am a fan of the Nike Zoom Pegasus line.  I got a “lightly loved” Pegasus 31 a year or so ago and put a good amount of miles on it and I had them on in San Francisco at the Men’s Health Urbanatholon. Recently I got the puppies in the picture above. I have narrow feet so I feel like they support my feet well, firm enough and the cushioning is just enough for me. I have switched to other shoes like some by New Balance but think I have found my line.  If i have to jump on a trail for just a bit they have enough traction but I prefer them for logging miles on the road. They are light, breathe well and have alot of reflective material on them for those early morning runs before the sun is all the way up.  The price is not too much especially since I have found some great deals online. I got these brand new puppies for around $75.

Reflective "swoosh" along with the skull motivating you.. or intimidating your competition.
Reflective “swoosh” along with the skull motivating you.. or intimidating your competition.

Trail Running shoes

Hello trail, here we come...
Trail running was always fun, now its even more enjoyable with these on…

I have gone through different New Balance shoes. My last pair were nice but pretty bulky and heavy. I believe they were old 980’s. I  scoured trail running & OCR blogs, magazines and articles to see what other enthusiasts wore. Innov8 is one that came up alot so I decided to give them a chance. These are the Roclite 243’s. I saw alot of competitors in Spartan and other races that involve alot of mud and dirt going with this brand. I decided to give them a shot. I was not ready for how light they were. I really liked that.  Also they are really flexible, minimalistic and meld well with whatever terrain I threw at them on the trails. The grip was great and no rocks have inflicted any pain on my big toe thanks to a good toebox nor the bottom of my feet. Also they fit tight and comfortably. I can’t vouch yet how well they do in mud especially going up an incline. But so far I am happy with them. I’m 99% sure ill run in these at the end of the month.  Most of the race is on dirt so it wouldn’t hurt to get as much traction as I can.

Sandbag work & whatever-else-I-decide-to-do shoes


Originally I purchased the New Balance MInimus MT20 a while ago to run on trails. That.Was.A.Bad.Idea. After one run on the trails my feet were so tender afterwards I had to take a couple days off the trails. No bueno. They also didn’t really have enough traction to provide either for the trail.  After I kept reading how lifting or squatting with running shoes was not good for you I decided to wear these when doing squats or whatnot that did not include running. They are perfect for this. Sure I am not at the gym doing powerlifts but I may as well try to get to most out of my squats with the sandbag and whatever else do with the bag.  Not much traction but just enough and I feel as if my narrow feet are well supported with the Vibram soles. So on days when I have a trail or road to run before I do other exercises Ill just throw both pairs in the backseat. Over time have frayed and have small holes on top where the shoe bends at the toes. Other than that they have been great.

So that is it.  Sure I could have used my road shoes on the trails.  I however feel more confident on the trails with a bit more traction.  Also with shoes for different things it should spread out the time spent on them so I won’t wear them down as quickly.