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.