Tuesday, May 15, 2012

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!

Thursday, April 5, 2012

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.

Tuesday, April 3, 2012

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.

Monday, March 26, 2012

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). 

Thursday, March 8, 2012

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.

Tuesday, March 6, 2012


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 - 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 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.

Friday, March 2, 2012


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.

  • 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.

Thursday, March 1, 2012


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


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.

Tuesday, February 28, 2012


1x57 - Trail Running, great day about 45 degrees, shorts and no hat. Weather is perfect.


1.25 - hockey worked the whole time, dripping what a great cross training sport.


1x55 - swimming, 2500 yards, nice and smooth, working mostly the legs, I really want to be in a better running spot this year, work the legs out hard in the beginning and see where it land me. 


1x54 Trainer, good thing is that the weather is breaking. not much here, same ole, same ole.

Thursday, February 23, 2012


1.5x53 Run, Bike, Cross, Hockey
So back into the swing again, ran 7:30 pace for 3.5 miles, felt OK to be moving the feet, finished with the last half mile at 6:40. Then did a warm down of 6 mile bike. Cross went like this
100 pull ups
100 push ups
100 sit ups
100 air squats, moving fast. 
Legs burned, once I got out of the pulls ups the rest went fairly well. Tonight is hockey practice, legs should love me after that.

Wednesday, February 22, 2012


1x47, back and now on the trainer again, good to see the weather breaking. This weekend is getting outside, even tomorrow a little morning run.


2x46-51 - Swam for the week. Tried some new things, was traveling so this was the easiest to do. Felt great to be in the water for 2 hours on average. Good kick sessions, good over under, mostly under and full on swims.

Wednesday, February 15, 2012

1.15x45 - Trail Run

1.15x45 - Trail Run, great day, a little over cast but once moving it felt great, had the dog to pull me a long in the beginning, then me pulling the puppy at the end. So the ground was a little frozen and still some snow on the ground by my Newton Terra Monmentus kept me moving right along, a little slip here and there, with mud and ice this was to be expected. There is really nothing better than running outside on a trail, freezing, raining, windy, hot, cold, it does not matter the feeling you get is incredible, you  can be almost anywhere and feel as though you are lost. The trail keeps you focused and sharp, the air keeps you calm and relaxed. Like Ying and Yang. Not sure of the millage but a good hour and 15 min.

Tuesday, February 14, 2012

1x43 - Bike Trainer

1x43 - Trainer, started to mix it up, the feel and consistency one gets on a trainer is great. No stop lights, coasting, slowing down for a deer, dog, squirrel, friend. Made sure that I went through the gears and switched it up. Good ride.

Monday, February 13, 2012


1x42 - Swam at the Pennington Prep Pool, so this is a bit wired, since I have not been in this pool since 1983-84, the pool is still nice, one thing I noticed is they took out the diving boards and put the starting block at the deep end.

It felt good, bringing back a mixture of emotions towards the school. Besides that felt longer and stronger, could be the later than 5 am start or just the time back in the water. about 2500 yards, trying to make it more kicking and it must have worked since my legs cramped up.


1x41 - Jiu Jitsu, good to be rolling and striking again, hurts to be put into some positions.


1x40, Nothing special, watching it start to snow as I ride the trainer. Not bad way to take it all in, oh its Friday.

Thursday, February 9, 2012


1.5x39 - You guessed it a Run (7 min pace for 3.5 miles) this is starting to gel had some bad runs trying to get up to speed, with the new Newtons, things are feeling better, my mind wants to run like I was at the end of the season, body says different. I also have to take in account that I am not taking days off. After the run did 7 miles on the bike followed by Cindies.

5 round 

  • 5 pull-up (body with 25 pound weight)
  • 10 push-ups (body with 35 pound plate on back)
  • 15 air squats with a hop (doing this with 30 pound kettlebells in each hand) 

Rise and repeat 
Collapse when done, walk funny all day. 


1.5x38 - Swim, got to love being in the water. once you get back into swimming shape it all comes back. Feeling the water and how your body glides through it, change this effects that, my hands, arms, chin, butt dragging, these are all things one should be evaluating when swimming. Today again was a little over 2000 yards and mixed it up, 500 swim, 500 pull, 500 swim kick with fins and 500 broken in 10x50 butterfly for a 50 then back and free for the next 50. That was tough. Feeling good. 

Wednesday, February 8, 2012


1x37 run and cross train
So ran in St. Michael Preserve in Hopewell, another well kept secret. 30 min then did, push-ups, pull-up and sit ups for the next 30 min, went through 6 cycles.  

Monday, February 6, 2012




1x35 - Run 7:20 for 3 miles, boy I felt like crap, short of breath, completely worn down. We will see how the rest of the day goes. Did some workout push up and suck but more close to 45 minutes than anything.


1x34 - Trainer, seems like the days are drawing on, not getting any lighter outside. The safety of being indoors is a plus, the smells and air of being outdoors is better.

Thursday, February 2, 2012


1x33 - Today was switched up with Precor ATM, did 25 min, then headed to the bike for a spin of 25 min. 
Once that was done hit the core.
5 sets of:
Jump Rope - ascending 1 min. to 2 min.
Push ups - 15,20,25,25,50
Sit ups - 30,30,30,30,30 (changed it up and held a 10 pound weight behind my head.


1x32, Swim Set, what a great swim set 2500 yards in 30 min. Really feel on track, a little pain (muscles) but worked through till was numb. Did a 400 warm up then went right into the full set.

Wednesday, February 1, 2012


1x31, trainer, legs feel tight not sure why, doing to much, no time off. Not sure.
After the bike did TRX strength training. Love that device.


1x30 hockey. I guess this is a great workout, I am always sore the next day. For the time being this replaces running.

Monday, January 30, 2012


1x29+ - 5.6 miles 7:30ish pace, temps was about 32 and the sun was shinning. This was nice, get out and run, we have been having tough weather in the east so this weekend was a nice change, January weather, just not last year type weather. 

Along with the run spent the next 4 hours, digging and running a electronic fence on 4 acres, not your typical exercise, I am sore today.


1x28 - Swimming, oh it is starting to come back, 1 hour in the water, good sets, 50 on the 45 under overs, pulls, kicks, one arm drills, felt good. Water was cold.


1x27 - Nothing new here, trainer, getting a bit warmer outside so the run this weekend should be good.

Thursday, January 26, 2012


1x26 Treadmill Run
This was taken from Runner World, I did however change up the last hill to an 8% grade, made it a tad bit harder. 
Warm up for 10 minutes, then set the treadmill at your approximate marathon pace. (If you've never run a marathon, estimate your marathon time by multiplying your typical 10-K time by 4.65.) With the treadmill elevated 1 degree, run for 2 minutes at marathon pace, then elevate the incline to 2 degrees and run for 2 minutes. Next return to 1 degree for 2 minutes, but then climb to 3 degrees for 2 minutes.

Continue in this manner, raising the grade on every other 2-minute repeat until you've reached 7 degrees (the inclination pattern is 1-2-1-3-1-4-1-5-1-6-1-8). If you feel exhausted before you reach 7 degrees, stop, and don't let it worry you. Try the workout several more times and you'll develop the ability to handle the hills. Finish the workout by running an easy 8- to 10-minute cool down.

So then I jumped into some core work, 5 sets

  1. Back extensions - 20x5
  2. Sit-ups, throwing air punches at the top - 20x5
  3. Hamstring Thrusters - 20x5
  4. Swiss Ball decline Push-ups - 25x5
  5. Twisting Get-ups (at least that is what I am calling them) - 20x5
TOAST, I guess that is a good thing to say at the end of a workout. 


1x25 - Trainer, so this is a simple post, big gears at 70-80 cadence for the full hour.

Tuesday, January 24, 2012


1x24 - So today was running, I thought I would see what's in the tank. Newton Running, never lets me down, now just need to find out if they are going to sponsor me after my best season ever keeping 5 year partnership going. 

30 min on the treadmill, first half mile was easy 6-6.5mph, then up to 9.5mph for the next 3 quarters of a mile then back down to 6-6.5 for the next quarter mile, up to 9.5-10 for the next three quarters, back to 6-6.5, then back up to 10 mph for three quarters with the last quarter at 10.5. 

I then raised the treadmill to 10% for a half mile, 3 mph, 4 mph and finished on 5 mph.

OK now I am sweating and feeling the burn in my calves. 

So then to the 100's

  • 100 sit-ups on a Swiss ball
  • 100 shrugs, first 30 with 10 pound weights in each arm with a press at the end of 30, then went to 15 pounds for the next 30, press at the end, 20 for the next 30 press at end and finally 25 pounds for 10 with press at end
  • 100 bench dips with feet on the Swiss ball
  • 100 bicep curls, 10 pounds for 50 reps, 15 pounds for 25 reps, 10 pounds for the last 25
So tomorrow I am sure will be spent in pain. The important thing is that you find the weight that is good for you. 


1.5x23 - Hockey night, tough we had the girls Princeton Hockey Coach out tonight. She is tough and amazing on skates. I guess you should be if you are a coach. TOUGH workout

Monday, January 23, 2012


1x22 - easy day, Hockey game with the kids in the morning, then sledging all day, some running around, I would not put hours against this since it seems as though we were outside running around for most the day. Doing different stuff in the winter and switching it up really seems to break up the Swim, Bike, Run machine. 

Saturday, January 21, 2012


1x21 - Trainer and workout on the TRX, strength workout. Changed it up a bit, 100 sit-ups, 50 suspension pushups. 


1x20 - hockey night, 1 hour, drills and practice. Still getting sore the next day.

Thursday, January 19, 2012


1.5 x 19 - ran intervals

Fartlek’s Run on an open road/trail (2-4-6-4-2):
‘hard’ = above lactate threshold/race pace/NOT conversation pace
10 min w/u
2 min hard
1 min jog
4 min hard
2 min jog
6 min hard
3 min jog
4 min hard
2 min jog
2 min hard
1 min jog
(repeat as needed)
10 min c/d

Then workout, 
pull-ups as many as possible, 23 first round 15 second round, 12 third
push-ups on kettle-bells and toes on medicine ball 25, 15, 18
box jumps - 44 inches, 10, 8, 8 


1x18 - Swimming, feels better and smoother than the last swim. This was a straight swim, 2000 yards just under 30 min.

Tuesday, January 17, 2012


1x17 - 50 min on trainer and 20 minutes working out the sore spots on my body, stretching, umpa's, pushups, spiderman, kips, and planks.


1x16 - Jiu- Jitsu, this is where things start to hurt when a Brown belt uses you are a toy for an hour. Great workout, incredibly sore today. Working muscles that you never thought you had and hurting in places that should never hurt, what a good thing.
Gracie Jiu-Jitsu

Sunday, January 15, 2012


1x15 trainer ride, with pushups and situps. To cold to do anything else.

Saturday, January 14, 2012


1x14, well winter is setting in here in the northeast. 20+ degrees, wind blowing 25 mph. So actually I had fun on this run, Newton running WARM NOGGIN BEANIE on, Newton NEUTRAL TRAINER, in blue, feet were comfortable, body was warm. Running downhill with a stiff breeze in your face, at what point with the breeze in your face does it actually feel like you are running down hill. So an hour + just running.

Friday, January 13, 2012


1x13 - 1.5 hours of hockey tonight, wow I am beat, really surprising, you think you are training, cross training and then you go it and do a sport like hockey. It is completely surprise to your system, turning, stoping, starting, backwards, shots, just keeps you going.

Thursday, January 12, 2012

1.5 x12 Treadmill, crossfit

4 miles on the treadmill, felt long, could have been the weather or just the 5 am time. So ran the first 3.5 at a 7:30 pace with the last .5 mile at 6:15, almost felt better at 6:15 then at 7:30. Then it was to crossfit. My version of crossfit went like this. Air squats on balance balls, 2x10 Then to sit ups, 50 3x10x85 pounds thrusters Finally box jumps First set holding 18 pound Medicine ball box jump 12 Then 46 inch 12 One leg box jumps to 28 inches 12 each leg So whole workout was 1.5 hours. Tired for the rest of the day. Again, Newtons, getting me through the tough part.

Wednesday, January 11, 2012

1x11, Trainer Again

Bad weather, traveling and all the fun stuff life has to offer. Well another straight hour on the Mill. Nothing exciting just big gear for the full hour.

Tuesday, January 10, 2012

1x10 - Trainer, While Watching Sons

Ok this is the evening, but really thinking about those dusk rides after work, some rides are epic. Life as a amateur sponsored athlete is pretty good, not great, but good. Newton is one of those companies that have made it possible. Anyway as I ride my bike on the trainier, going up and down the gears watching, Sons, I know it is a bit trashy, but mindless and lets you zone out.

To the trainer, it was 1:05 and legs are feeling good after the runs, rides and swims, I think the stretching and CrossFit, are really making me stronger for the season. Only 10 days in the 365 and while the weather is playing nice you really think, how long can this last.

Monday, January 9, 2012

1x9 swim

Well 9 days into and finally into the water. Felt great to be wet again, cold water but wet. 1500 yards 6x200 pulls with paddles. Shoulder and triceps were killing me. The 300 yards or so was kicking. To finish out the hour or so I spent stretching.

Sunday, January 8, 2012

1x8 --- Fuji Cross

1x8 --- Took the Fuji Cross out for an 62 min ride both on and off, what a great day. 38 degrees little wind, could not have asked for anything better. Getting legs and the season feeling back. Since learning the I qualified for the USAT age group national in Burlington, VT in August, so I guess I have to step it up.

Saturday, January 7, 2012

1x7--- So the Newton's were flawless, can't say that for my legs. 58 min on the road and trail. Wonderful day 50+ in the dead of winter. Taking advantage of not having to run on a treadmill. Cheers 

Friday, January 6, 2012

1x6 1.5 hours of hockey. Nothing like cross training, completely wipe and sore.

Thursday, January 5, 2012

1.5x365, Run, Bike, Cindy

Today was one of those days, early morning start, so I could make it to work on time. 

So what was today, a run (2 miles 7 min mile, then a quarter mile at 4mph at 12% incline), the a 30 min bike, easy getting the blood flowing since last night I bike hard, then into CrossFit called Cindy, now my Cindy has a little variation to it. 
this is CrossFit:


Complete as many rounds in 20 minutes as you can of:

5 Pull-ups 

10 Push-ups

15 Squats

This is Mine:

Complete as many rounds in 20 minutes as you can of: 6 times

5 Pull-ups - 35 pound weight

10 Push-ups - incline push-ups with a clap

15 Squats - 35 pound kettlebell, with a hop

Wednesday, January 4, 2012

1x4 - HIgh, Medium, Low, Medium, High

Bike trainer again, hey when it is 11 degrees out what do you want. So went, HIgh, Medium, Low, Medium, High, through the hour. Legs felt heavy from the run and workout but expect the kinks to be worked out and feeling better as the weeks go on.

Getting ready for the hour ride on the trainer. Should walking around NYC be considered in the 1x365 challenge, I think not. 

New Year, New Challenge, 1x365

1x3, 4 mile run, 7:15 pace, treadmill and it was hot. Morning runs, no light, stinks. For the second run of the year at a 7:15 I am happy, was not tired. Then did 30 min of sit ups on balance ball, incline clap pushups, shoulder press and back extensions, 5 times.
1x2, 1 hour on trainer, just getting settled in, feels good after a layoff, an hour was long first ride.

1x1 (1x365) first day of the 1 hour 365 days. 15 min stretch then a 45 min run in Washington county park with GCL. What a day weather perfect for January.