Aaron Gwin, Windham, Best Run Ever!

On the edge and still in control, not much else to say about this run!

Crazy Treadmill Workout!

OK, you want to see what you are made of, can you be fast/er. I say yes! Are you whiling to push yourself past normal, if so I have the workout for you. It would help to have @newtonrunning shoes , but any will do.
I used Newton DISTANCIA, lightweight neutral trainers, but enough about that.

Here We GO (basing this on my workout, please adjust for you):
Warm up 3-5 min good pace.
5.5 mph for 1 min
11.1 mph for 1 min (comes out to 45 seconds, cause the treadmill take 15 sec to get up to speed from the job pace.
repeat this 12 times. I increased the last two sets to 12 mph then to 12.5 (this was the last one and help it for 90 secs it hurt but was surprised that 4:58 was still in me.

Have to give a shout out to @xendurance, love this stuff!

1.5 hr, Thursday, April 5, Elliptical, Bike and Cross

1.5 Hours using the Elliptical, just because it hurt to much to get on a treadmill and pump out any serious millage, then hit the spin bike for a half hour, from there did:

1. Box jumps to burpees ( on the Minute) 
2. Box jumps into pull ups (3 sets of 10)
3.  box jumps into muscle ups (3 sets of 8)
4. 100 sit ups
5. Push ups on a Swiss Ball (3 sets of 15) 

1 hr, Wednesday, April 4, Bike Trainer

Easy and Simple 1 hr on the bike trainer, another 2+ hours shoveling dirt and using a rototiller to make a patio. Lets just say whole body is paying for it.

1hr, Tuesday, April 3, Run - Treadmill

1hr, hill repeats 10 X .25miles (6%) 4.45 miles, the quarter miles where done on the 2 min with a 1 min rest, followed by stretching.

Got Off Track - 3hr, Monday, April 2nd

3 hr, of shoveling dirt. the off days will be spent doing yoga, stretching or farm work. Days off will get me ready for races or recovery, doing cross fit type stuff after a race and yoga and stretching before a race.

2.5x85, Trainer/Yard Work

2.5x85, Trainer, Wow heavy legs, I mean real heavy legs. Just did about an 1.5 hours of lifting rocks/trees and shrubs, then got on the trainer. So I am noticing my back is hurting me, not sure why, guess I am neglecting it, time to do more core work.

1x84, Run

1x84, Run, New Newton came, they are great, also the colors are outstanding. Fast and for some reason have a different more comfortable feel to them. What a great company, they keep on improving and pushing the bar higher, for all to try to match.

1.5 x 83, Trainer

1.5 x 83, Trainer, first time on in about 10 days, felt heavy different muscles from swimming all the time. Got to get the MTB in order have an Xterra in about a month.

1x68-82 Swim/Sail

1x68-82, an average of 2 hours swimming, snorkeling, sailing. So I am working this into the hour slot to be fair. Body feels good after all the swimming and free diving on reefs and airplanes (one of the deepest free dives, in about 50-60 feet of water). 

1x67 - Cross Train

1 x 67 - Cross Train, warm up on the bike then went into a dry land swim set, then a push press 3 sets, bar, bar+20 and finally, bar+50. Finished with cable fly cross overs.

1x66 - Bike Trainer

1x66 - Trainer, not bad pushed a little harder in big gears felt tired, seems as though every couple weeks there is a week of bad tired legs.

1x65 - Hockey

1 x 65 - Hockey, so the season is over, I will sure miss these workouts.

1.15x64

1.15 x 64 - Bike trainer again, the weather is starting to break, but the comfort of no lights, traffic, people, cars does have its advantages.

1x63

1x63 - Run, now this was an enjoyable run, ran the railroad tracks, talk about having to pay attention. Trying to land on the wood each step really keeps you thinking, also not getting hit by a coal moving train is an incentive.

1x62

1x62 Swimming, Got to love it when the water is warmer than the air, tough getting out but well worth it. 2500+ yards. Swam and kicked to work out the legs.

1x61

1 x 61 - Ran and stretched, so today was speed work on the treadmill. If you have not done speed work on the treadmill try it, you will get faster. The best part about a treadmill is you set a MPH and you stay at that speed, running on a track or road you will vary, not on a treadmill, unless you jump off.
So

• 10 min warm up 9 min, 1.25 miles
• 6 X 11 MPH - 5:27 mile for 2 min
• 6 x 3.5 MPH walk for 2 min
• total 4 miles

Felt good once I got into the set but starting off was hard, it seemed fast. Once I was done running stretched and did some core work, not lower body, it is time to start working on speed and stop building size. 

1.10 x 60

1.10 x 60 - Trainer again, did a double, legs felt heavy from the day before but cranked through it.

1x59

1x59 - Nothing new, trainer, going through the gears, one leg drill to get a even stroke.

1x58

1x58 - Hockey, again it one of the toughest workouts, your inner thighs will hurt. You can actually feel your legs burn the next day if you are biking, if you are running they feel heavy.