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The blog is updated Monday-Friday. Tune in for posts and discussion about health, fitness, nutrition, training experiments and reflection. We share articles, videos and more. We post the link to our Instagram story every day, make sure to follow along there to never miss a post.
Friday THoughts 72
Welcome to this week’s edition of Friday Thoughts. Let’s get into it.
Daily Walking Challenge
Did you get your walk in yesterday? It was Day 1 of our annual Daily Walking Challenge. If you missed the sign up or were late to the party, just let me know today that you want in. The rules are simple - take a 20 minute walk every day until April 19. Get to stepping!
Seacoast Ergathon
Tomorrow’s the day! See yesterday’s blog post HERE to catch all the details and come cheer us on!
Space Squats
“The squat is probably the most common and famous compound exercise on Earth, as it is on orbit.”
Cleaning in the River
There’s a lot of stories about these old pictures of Soviets performing the olympic lifts in the water. The reason I heard they did it was for similar reasons a powerlifter might use bands in the current age - accommodating resistance. That’s a fancy way to say make certain portions of the lift more challenging or easier. In this case, the barbell starts underwater, it’s heavy pulling up, heavier than it normally would be. When the bar breaks above the water, the water is no longer creating drag on it, so it now feels lighter. This type of lifting can work on your speed and power, while helping some break through strength plateaus.
Breakfast Burritos
These look good.
Seacoast ergathon details
Join us this weekend for an exciting new event—the Seacoast Ergathon! Two GAIN teams will be competing, and we’d love your support.
Event Details
What: The Seacoast Ergathon is a six-person endurance race using the Concept2 Rower, SkiErg, and BikeErg. Three team members work while the others rest, with the goal of accumulating the most meters in one hour.
Who:
Team GAIN: Justin, Alex, Taylor, Robert, Chris, and Adam
GAIN Baddies: Robin, Wanda, Kayla, Rhianna, Rebecca, and Riley
Where: Seacoast Athletics, North Hampton, NH
When:
Team GAIN competes at 9:15 AM
GAIN Baddies compete at 10:30 AM
This is an awesome event concept, and I can’t wait to take on the challenge.
See you there,
Justin Miner
@justinminergain
Spring Clean Your Brain
If you’re like me, you sometimes feel like there’s just too much in your brain to remember. When this happens, I turn to something I’ve relied on for over a decade—ever since opening the gym—a good old-fashioned brain dump.
What’s funny is that this overwhelming feeling seems to hit me twice a year: in the spring and fall. I’m not sure why, but it’s a pattern I’ve started to notice.
Over the years, my brain dump method has evolved. It started with a simple notebook, where I’d jot down daily to-do lists and random ideas. Eventually, I transitioned to using the Notes and Reminders apps on my phone. Just the other day, when my brain felt overloaded with tasks I was trying to remember, I listed everything in the Notes app and set up reminders.
This system helps me clear my mind of small but important tasks—like following up with a new gym member, scheduling an oil change, or recording a training idea I’ve been mentally working through. I treat my reminders with respect and complete them as they pop up.
What Does This Have to Do With Fitness?
Managing stress is crucial when it comes to prioritizing your health and fitness. Getting organized helps you stay on track with your habits, manage your time effectively, and ultimately, get things done.
Consider this your sign to give your brain a little spring cleaning.
Justin Miner
@justinminergain
Interval Intent with HR Graphs
I love seeing a nice heart rate graph after a workout. A well-executed interval session is art. I find them to be helpful tools in understanding the desired stimulus for a training session. Let’s take a look at some recent workouts and their intents.
Workout 1
Run 3 minutes @ fast but smooth pace
Run 1 minute @ easy, recovery pace
*repeat until 5000m
Intent:
The intent with this workout was to use intervals to run my normal neighborhood 5k, but at a slightly quicker, smoother pace than I have been. Not harder in the fact that my heart rate was higher or my breathing was out of whack, but just dipping my toes in uncomfortable. Maybe just a toe. I’m trying to build on the base I’ve been building since January. I’v run this exact route 6 times this year, 31:26, 29:44, 27:47, 29:31 and lastly on the interval day 25:55. Perfect. A little faster, not too hard, not too taxing, but just right.
For reference my running zone 2 is about 135-155 bpm.
Workout 2
SkiErg
15 sets
1:15 @ fast but sustainable pace
:45 @ rest
Intent:
The goal here was to get some lower heart rate training in with it feeling pretty hard. That means pushing the pace and limiting rest. This means I can’t push the pace too hard. I was targeting 1:55/500m for this session and came up a little short with an average of 1:57. Overall this was a nice piece that I’ll revisit again. It burned my muscles and made me breath hard, but wasn’t too taxing that I couldn’t bench press a couple hours later.
Not sure what’s going on with some of these sharp lines, but it’s been happening whenever connected to a rower or skier.
Workout 3
Concept 2 Bike
4 sets:
4000m @ stretch pace
2 min rest
Intent:
This was the day to go for it. Pick an ambitious pace for a long interval and try to hang on and repeat with a very tight turnaround. The two intervals above were time based, when doing workouts where I’m going to push it, I prefer to chase a distance since each time you speed up you’re getting closer to the finish. This was a good workout working on my threshold, and to really push the pace for a long time on the bike.
Workout 4
Concept 2 Bike
6 sets
8 min @ steady pace
1 min @ recovery pace
Intent:
It was interesting to do this workout a week after the hard bike workout above. The goal here was a long, easy ride with intervals to make it more manageable. I held a 2:00/1000m for all the intervals, and above I held a 1:43/1000m for just over 7 minutes. The intervals are about the same length, the rests are similar, but the paces are much different because of the different intents. I guess what I’m trying to say is that you can write the same workout and get a different stimulus each time based on the rest and intensity - and a that’s what intervals are, chances to curate a workout to get the right dosage of the right stuff.
Workout 5
6 sets:
90 sec @ hard pace
90 sec @ rest
-rest 4 minutes-
9 sets
1 min @ hard
1 min @ rest
*alt each round b/t row, ski, bike
Intent:
This was a fun workout in preparation for the ergathon. We cycled through the machines and really pushed the pace hard. I was happy with the quick heart rate recovery between bouts and felt like I could really push the pace on the machines.
Justin Miner
@justinminergain
Spring Daily Walking Challenge
Our daily walking challenge kicks on this Thursday!
That’s right, Thursday. We’re not starting at the beginning of the week, we’re starting on the first day of Spring. I like starting challenges on random days It requires more effort and planning to get started versus the classic I’ll just start fresh next week attitude.
The warm weather looks like it’s stick around and there’s no better excuse to get some more movement in throughout the day. Let’s work on being consistent and building a new habit this Spring!
Here’s a reminder of all the details…
20 minute walk each day for 30 days (March 20-April 19)
Track your walks and try to go 30 out of 30 days - people who do will be entered into a raffle to win a new pair of training shoes.
If you miss a day, who cares? Still keep going with the challenge (you just won’t qualify for a new pair of kicks)
Sign up on PushPress - under the EVENTS tab on the app or using the link HERE - PS that link is shareable so your family and friends can sign up a play along, even if they’re not members of the gym.
Here’s to walking!
Justin Miner
@justinminergain
Friday Thoughts 72
Welcome to this week’s edition of Friday Thoughts! Let’s get into it.
JOIN the Spring Daily Walking Challenge
Get ready to get your steps in the Spring with the next iteration our Daily Walking Challenge.
All the details:
Sign up HERE or under “EVENTS” on the Member’s App.
What: 20 minute walk each and every day for 30 days
When: March 20-April 19
Why: new habit building, reason to get outside with longer days and warmer weather.
Win: Just like last year, anyone who goes 30/30 (tracked by the honor system) will be entered into a raffle to win a new pair of training sneakers. Last year, we had nine people complete 30/30!
Desire to train/trusting your inner voice
The Starretts’ concept of desire to train has really helped me over the years. The idea is that once training becomes a part of your life, you’re good at sticking with it because it’s an important habit. When that happens, it pays to listen to your body and trust the voice in your head that tells you when to rest.
When you're building discipline, sometimes you need to ignore that voice. I often joke at the gym that the thing I do most often is make things easier for people. And that’s because I truly believe in the desire to train—the body knows what it needs, and you can learn to tune into it. It all comes back to playing the long game.
One line that stuck with me: We don’t have to be dogmatic and stick to the program; instead, we have to be highly consistent.
Sounds familiar, right? It aligns perfectly with one of our Core Values at GAIN: Consistency and Moderation Over Intensity.
Program Ramblings
Because of the ideas above I have a huge confession: I don’t follow a program. I haven’t for some time, and usually just guide my training based of what goals or events I have coming up combined with how I’m feeling that day. Last year, I took 9 months and hired a weightlifting coach to prepare to a weightlifting meet. I got so freaking strong. It taught me that specializing in something can really help you excel at it. It comes with a cost though, after some months away from that sport, my max lifts are probably 20-30 pounds lighter, never mind my technique rusty.
Heading into the summer I thought, well I lifted a lot and got really good at it, I’m just going to run a lot know and see how it plays out. All summer I only ran and it honestly did work. I was stoked on running, my body felt good and I tackled a couple of big efforts. With the Mount Washington Road Race coming up this summer, I’m planning to get very dialed in and tuned up to push it hard.
I’ve been working on a program for myself, and it’s a big scary to write a plan like this for yourself, and I’ll be walking the tight rope of trusting my past self, who wrote the workouts, versus my current self who’s accounting for desire to train and everything else that’s going on. It’ll be a fun expereiment, and once that training is in full swing I’ll share everything I’m doing, and how it’s all going.
Don’t You Dare Drink Water
This video encapsulates Instagram fitness information so well.
Join the 30-Day Walking Challenge This Spring!
Walking consistently is one of the most impactful and accessible ways to improve your health. It benefits your heart, joints, muscles, and even helps reduce stress. To help you stay active and build a new habit this Spring, we’re launching another 30-Day Walking Challenge!
Challenge Details
📅 When: Thursday, March 20 – Saturday, April 19
📍 How to Join: Sign up on PushPress (or find it under the Events tab in the app). The link works for both members and non-members—so feel free to invite friends and family!
🎯 Goal: Walk for 20 minutes every day for 30 days (continuous—no breaking it into smaller walks).
✅ Tracking: Use an app like Strava, set a reminder, jot it down on paper, or even carve it into a special rock—whatever helps you stay accountable!
Why Join?
Build a new habit
Enjoy camaraderie with others
Move more frequently and feel better
More non-exercise physical activity
Get outside, enjoy the warmer weather and longer days
Increase energy levels
Why Duration Over Step Count?
Instead of focusing on a step goal, we’re emphasizing duration. The well-known 10,000-step goal was actually created by a pedometer company in 1965 as a marketing strategy. Research, as cited in Built to Move by Kelly and Juliette Starrett, suggests that most benefits come from around getting 7,000–8,000 steps per day.
Additionally, everyone has a different starting point. If you currently average 2,000 steps per day, suddenly jumping to 8,000 would be overwhelming. But 20 minutes of walking is the same for everyone, making this challenge approachable for anyone.
Win a Prize! 🎉
Anyone who completes 30/30 days (tracked on the honor system) will be entered into a raffle to win a new pair of training shoes! If there’s a large number of participants, I may even pick two winners.
This challenge is open to everyone—friends, family, and beyond! Share the link and encourage others to get moving with you.
Let’s get walking! 🚶♂️🚶♀️
Justin Miner
@justinminergain
The Best Zone 2 Video
If you’re not interested in mitochondria development or lactate threshold, feel free to keep scrolling. Today’s video dives deep into the details of Zone 2 training.
Steve does a fantastic job breaking down the different ways to approach this type of training. He explains how Zone 2 isn’t a strict on-off switch—there’s a wide range of effectiveness because multiple systems are working together simultaneously. Your Zone 2 numbers aren’t set in stone; they’re just estimates to help you train within an effective range.
A few years ago, I wanted the most precise training zones possible, so I went to an exercise physiology lab for blood lactate testing. I ran hard on a treadmill while getting my finger pricked every couple of minutes. But even that testing wasn’t as accurate as I had hoped (16:50 of the video).
At the end of the day, if you want to build endurance, the key is logging as much quality, low-effort time as possible. Within those easy efforts, it’s more important to vary your volume, intensity, and frequency than to stress over whether you're in Zone 1, 2, or 3.
Enjoy!
Justin Miner
@justinminergain
Basics
There's a common belief that routine is bad. We’re told to keep our muscles "guessing" (whatever that means) and constantly switch things up to avoid plateaus. Sure, variety has its place, but there’s a big difference between strategically rotating exercises and randomly picking them.
The best way to make long-term progress? Keep it simple. The answer is usually more squats, more lunges, more ring rows, more carrying heavy things, and more mobility work for your ankles, hips, and thoracic spine.
Whether you're a total beginner or a seasoned gym rat, these fundamental movements are the backbone of any solid strength and conditioning program. Complicated workouts can be fun and sometimes necessary, but most of the time, consistently mastering the basics is the superior way to train.
Justin Miner
@justinminergain
When to Train barefoot
If you want strong and resilient feet, one of the best ways to strengthen them is to spend time barefoot.
Without shoes on, your balance will be different, you’ll feel more connected to the ground. The muscles and tendons and ligaments in your feet will get a chance to strengthen.
When should you ditch the shoes? Whenever you can! Warm ups and while cooling down are a good place to start. Any exercise that your feet are planted on the floor is fair game.
Barefoot jump rope, bad idea.
Barefoot deadlifts, good idea.
Squats and single leg work are a good opportunity too.
If you want strong and health feet this summer you better get to work now!
Justin Miner
@justinminergain
Friday Thoughts 71
Welcome to this week’s edition of Friday Thoughts, where I share small, random ideas that haven’t turned into blog posts yet, or some of my favorite things I saw on the internet throughout the week. Enjoy!
Ergathon Training
Here are some of the workouts I’ve been doing in preparation of the Ergathon.
Bike
12 minute warm up
8 sets
2 min @ hard, hard, hard pace
2 min @ rest
Intent: spend some time going really hard with a 1:1 recovery ratio and see what I can hold for two minutes.
Splits: 1:43/1000m average
Rower
warm up: 5 min bike, 5 min row
5 sets
1000m row @ hard pace (target time 3:45)
-rest 3 minutes-
*must pedal easy on bike for at least 2 minutes of the rest period.
Intent: Medium-length intervals rowing in the 1:50s/500m with an active recovery of easy pedaling on the bike.
Splits: 1:54, 1:52, 1:53, 1:54, 1:52/500m
GAIN Triathalon
Warm up: 15 minuets of moving around, walking, jogging.
For Time: 5k run, 5k row, 5k ski
Intent: Come out hot and hang on for dear life.
Splits: run: 26:29, row: 19:59, Ski 20:55 = total elapsed: 1:08:28
Old School:
I was looking for a file the other day and stumbled upon this; Hannah’s workout program from 12 years ago. Some of you will remember those sheets fondly, personally, I couldn’t be more happy to be freed from trying to fit everything on one printed sheet.
Hard Doesn’t Equal Good or Effective
I believe that doing choreographed spin class curls with a 2-pound dumbbell for 90 minutes in an intentionally heated room is hard. I also believe that just because it’s hard, doesn’t mean it’s effective training.
Gell-Mann
I haven’t been spending as much time on Instagram, mostly because it makes me feel like screaming. And a big part of that is learning about the idea of Gell-Mann amnesia - and how we can critically look at things from our own field, but don’t give other information the same amount of scrutiny - depsite knowing that the information from our own expert field is often flawed.
In other words, if I don’t trust the fitness information I can get on there, why should I trust any information I can get on there. And that’s the problem - Instagram is supposed to be about being connected and sharing things, not a source of information and education. However, in the Influencer Era, so much content is being pumped in, we’re starting to thing that this is a reliable place to learn.
Thanks for reading, see you next time!
Justin Miner
@justinminergain
Sets vs. Rounds, What’s The Difference?
The terms sets and rounds are often used interchangeably, but I like to differentiate between them when writing a workout program. Both refer to how many cycles you complete of an exercise (or series of exercises), but the distinction I make is based on rest periods.
What is a Set?
I use "set" when describing exercises with a prescribed rest period. Whether it's heavy squats or 400m running intervals, if there’s a designated rest time, it's a set.
Why does this matter? Because rest is critical—especially for new and intermediate lifters who often overlook it. Taking the right amount of rest can be the difference between successfully hitting a big lift or failing it. If you want to get stronger or faster, you need to allow your body time to recover between sets.
Example of Sets:
Back Squat – 5 sets of 5 reps @ 70% of max
Rest: 2 minutes between sets
Running Intervals – 8 sets of 400m at a hard pace
Rest: 3 minutes between sets
What is a Round?
Rounds are more fluid and don’t have a built-in rest period like sets do. You might complete rounds at a steady pace, or you might push yourself to finish as fast as possible. While there’s no prescribed rest, you can—and probably should—take breaks when needed to maintain movement quality and avoid burnout.
Example of Rounds:
Complete 3 rounds at a steady pace:
8 push-ups
10 ring rows
12 med ball slams
Complete 3 rounds for time (as fast as possible):
50 ft sled march
10 bodyweight squats
Final Thoughts
Understanding the difference between sets and rounds helps structure workouts more effectively. If you're training for strength or speed, rest between sets is key. If you're focusing on endurance or conditioning, rounds keep the intensity up while allowing for self-paced breaks.
Justin Miner
@justinminergain
Make it Easy
I’ve been doing pull ups at least once a week for the past 6 months. The results are surprising, although they shouldn’t be. In truth, they’re just confirming the simplicity of training at its very best - the SAID Principle - Specific Adaptations to Imposed Demands.
My goal was simple, make doing sets of 1 pull up so easy, that doing 2 becomes no big deal, and so on.
This system works perfectly, if you can stick with the habit. I had to let the small wins add up, even though for most of the time, it didn’t feel like I was doing anything productive.
Then recently, doing my typical EMOM 20 minutes, 1 thing + 1 pull up (usually a power clean, kb swings or a bench press), I couldn’t help but realize my pull ups felt easier than they ever had. I felt faster, snappier, like I was getting higher, and all the usual elbow crankiness I’ve experienced over the years just wasn’t there. I haven’t tested my max reps in a while, but they’re improving.
I’m eager to test my max reps but, I’m going to stay on the bus - let the training continue to run its course.
It’s simple not easy.
Justin Miner
@justinminergain
February By The Numbers
Welcome to this month’s edition of By The Numbers, where I lay it all out and look back at the data my watch collects from the month. I breakdown things like average sleep duration, steps and total workouts. Ive been doing this monthly reflection for 18-months now, and it’s proven to be a valuable tool for understanding my habits and routines and finding areas that I can focus on. I highly recommend everyone has a practice like this.
Steps: 257,918 total for a daily average of 9211.
Yesterday I coached 5 classes. I saw close to 50-people and felt like I didn’t stop moving all day. I ended the day with 8000 steps. It made me realize the importance of talking a walk! If I can be on my feet in the gym for 7 hours, and only get 8000 steps, I can’t imagine what it’s like for the person who sits at a desk for 9 or 10 hours. As for the number, this is the same average from last month, and the month before, and where I expected it to be.
Sleep: 7 hours 2 minutes average duration, sleep score average 78.
I love the idea of yearly cycles when thinking about my training. I run a lot in the summer, not a lot in the winter, I lift in the fall and try to get strong, things like that. I always thought that I should get more sleep during the winter than the summer. Dark, cold, no early sunrises to miss. Looking back, however, I realize I tend to get more sleep in the summer than the colder months. Is it do to increased training volume, or increased steps or what? I’m not exactly sure, but that’s my hypothesis so far, and I’m eager to see what happens in the summer.
As for the current sleeping routine, it’s actually been pretty good. I’m always striving for more sleep, and I think that’s a good place to be. I once heard a coach, when asked what his super powers would be, say to get an extra bonus hour of sleep every single night, and I think I would like that too, just for the gains.
Workouts: 26 total, 9 runs, 7 machine conditioning workouts, 10 lifts, 1 metcon
It was a good month of training. My primary focus had been what we renamed Miner’s Triangle. It’s a tough workout on the air bike, rower and SkiErg, trying to accumulate as many calories in a minute on each machine before taking a rest. Obviously, this was a nice lead in to the Ergathon coming up. That being said, I also have been looking back to my training from 2018-2021, and I was logging a lot of time of machines, cross-training, if you will. Lately, that piece has been missing from my training, and it’s been fun (and painful) to push the paces hard on the machines and work my capacity in a different kind of way.
I was consistent with bench pressing, at least once a week, and had a couple of short and easy workouts like this one
EMOM 12: 3 kb swings + 2 chin ups + 1 wall walk
And more brutal ones like this one:
GAIN Triathalon: for time - 5k run, 5k row, 5k ski.
As always I hope this inspires you to take a minute and reflect today. Look back at the past month and see where you can make improvements.
Justin Miner
@justinminergain
Reasons to go to a strength & Conditioning Gym
Someone makes you do the stuff you don’t want to, but should.
Make the boring wok more palatable. See above.
Accountability builds consistency.
Perspective adjustments - seeing goals and challenges differently and increasing confidence.
Belong to a community with a shared goal of improving yourself.
Sometimes an easy workout is appropriate, and it helps when a coach tells you that.
Warming up.
Long term development - a strength and conditioning program constantly readjusts and builds upon it set to maximize physical capacity.
Learn new skills - squatting, olympic lifting, push ups, pull ups and swings are all movement skills. Learning new skills is good for your brain.
Because no one wants to do intervals by themselves.
Foam rolling just feels better at the gym than at home, right?
Modifications. If things aren't going as planned, an experienced coach can make adjustments on the fly to elicit the desired outcome.
Shared suffering - there's something rewarding about doing hard stuff with other people.
Stay in the game. Strength training is about the long game. Belonging to a gym and having a coach in your corner is imperative to keep playing.
Postive regard. Getting a “nice rep”, fist bump or high five doesn’t seem like a big deal, but grown ups in the real world don’t often get positive reinforcement, unless they have a coach.
Get strong. Build muscles and bones and do good things for your brain.
Do something for yourself.
Justin Miner
@justinminergain
Friday Thoughts 70
Welcome to this week’s edition of Friday Thoughts, enjoy!
Protein Shakes
People often ask me what protein I like, and the truth is I don’t really drink protein shakes, at least not in the traditional sense of water plus scoop, shake and chug. I put a scoop in my oatmeal. To me, protein shakes are a need to grab when your daily protein is running low, you don’t have time for a meal, or all of your other options aren’t great. Usually when I grab a protein shake it’s from a gas station right after a workout. I love the Fairlife protein shakes, they have 26 grams of protein, no or few carbs, no fat and are 140 calories. They’re expensive. I usually pair it with a bagel for a fast, on the go, post workout recovery meal. The other day however, I was struck by the nutrition label on the Fairlife chocolate milk; 23 grams of protein, 22 grams of carbs, 4.5 grams of fat and 240 calories. It costs less than half of the protein drink, has carbohydrates, which I need, and is more dense with calories. It’s funny, chocolate milk was always championed as a great post workout shake when I was in college, and I’ve finally come back around to it.
Dialed In
I mentioned I was dialed in with my nutrition to someone and they asked what that means, here’s specifically what I mean.
Black coffee - I know a little milk in my coffee isn’t going to make or break me, but I love milk in my coffee and I tend to think I can go over the top with it, so for 8 weeks, I had no milk in my coffee at home. To give me a little bit of hope, I would put some milk in my espressos at the gym.
Delayed first meal - I haven’t been exercising early in the morning lately and I’ve been having this problem of eating my breakfast, and then being really hungry a couple hours later. No big deal, I would have a snack. I wanted to stick to 3-4 meals, not because that’s some secret meal formula, but because it’s easier and the goal here was to be in a calorie deficit. So, by delaying my first meal for a couple hours, which isn’t always the best option for some, I had my first meal when I was had been having my first snack. I found it to be helpful.
No snacking off kid’s plates - this one is huge and it definitely adds up.
No Bars - In part of my 3 solid meals, I eliminated bars to avoid snacking temptation. If I did have a situation when I needed a snack, I ate fruit instead, and have really come around to bananas.
Training takes a backseat - since I was in a caloric deficit, I would sometimes alter my training or skip it all together. It was a nice reminder about how important it is to properly fuel workouts.
Not Typical
Our oldest member, Coach Taylor’s personal training client, Gerry saw me do Coach Alex’s February challenge the other day. It was a bunch of dumbbell snatches at heavier and heavier weights. After seeing my huffing and puffing and laying on the floor, she said, Justin, you have kids, and a business to run, it can’t be healthy to workout that hard! I laughed and explained don’t worry, this is an occasional trip to the pain cave, most of my workouts are very easy, and now and then I tap into the reserves and do something really hard. I looked back at February and I did what I would consider 3 hard workouts. The purpose of bringing this up is to remind you, staying strong and fit is easy - you just have to keep doing the boring, repetitive work. Remember the training poem from Steve Magness:
Mostly easy
Some moderate
Occasionally hard and out of breath
A bit of fast and smooth
Vary it up
and very rarely… Go see God.
GAIN Triathalon
In 2018 shortly after we got the Air Runner treadmill I created what I dubbed the GAIN Triathlon. I’ve done it only twice, as it’s a daunting task, and no one else has even tried. The allure about it is the possibility to go under 60 minutes.
For time:
5000m air runner
5000m row
5000m ski
I first did it 2018 with a time of 1:23 ish minutes.
The following year, January 2019 I completed it again in 1:14:30.
I’ve been thinking about those numbers since the end of December, and I was finally motivated to give it a go again yesterday and am pleased to report that older, heavier Justin beat his previous best time with a total time of 1:08:29.
Training Schedule
I got into the Mount Washington Road Race! I have about 15 weeks to get ready, and I’m planning on at least one other race on the calendar before Mount Washington.
That’s it for this week, see you next time!
Justin Miner
@justinminergain
Winter Run Chat 4
I haven’t done one of these in a couple weeks because, well, I haven’t run much.
Last week I hit the snow covered trails for the first time in years. It wasn’t the best conditions, it rarely is when it comes to running on snow. But it was a lot of fun nonetheless. It was a really cold day and it felt good to defy the elements and willing get out into them.
The week before I got one running treadmill workout in.
It isn’t that I haven’t been training at all, but rather, just a couple weeks of a busy schedule and I haven’t prioritized running.
Like I’ve been doing all winter, I’m reminding myself that nothing is urgent right now. It’s okay to focus more on in gym time vs running time, I have plenty to time to get dialed in. Training for the Ergathon that I wrote about yesterday will provide a nice cross-training stimulus, something that I have been working on recently/had been missing from my training for a couple years.
As for what’s coming up this summer, the Mount Washing Road Race lottery is being held today, and I couldn’t resit throwing my name in the hat again. I had fun with it last year and only had 7 weeks to train because of the weightlifting meet. I’d like to find out what I could do with 15 weeks.
Justin Miner
@justinminergain
Seacoast Ergathon
Seacoast Athletics in North Hampton is holding the Seacoast Ergathon on March 22. It’s a 60-minute race, 6 people on a team accumulate meters on the Concept 2 machines; the Rower, SkiErg, and BikeErg.
We put together an excited team and are looking forward to the challenge. The work to rest ratio, combined with endless ways to strategize for the most meters, has me really looking forward to the event. Plus it’s a nice way to use up some fitness.
Mark your calendar to come cheer on Team GAIN, or better yet, gather 5 gym friends and put another team GAIN into the ring, which I would happily sponsor.
All the details are below.
Justin Miner
@justinminergain
Deliberate Practice
We've all heard the saying practice makes perfect. Have you ever thought about how to practice though?
You’ve likely heard of the 10 thousand hour rule; It states that it accumulating that many hours your craft'/skill will make you a true master. The type of practice that you accumulate matters though, you can’t just go through the motions. Deliberate practice is the most effective way to carve and hone your skills and abilities.
Deliberate practice requires three criteria:
A clearly defined stretch goal. The task must be clear and challenging to achieve.
Immediate informative feedback. Success or failure in the task must be clear and provide new information.
Repetition. The task must provide an opportunity to alter our effort for a better result.
Deliberate practice methods are found in all of the worlds top performers routines. It requires focus, intensity, and commitment over time. If you want to improve at something, build some deliberate practice into your routine to fast track your progress.
Justin Miner
@justinminergain
Does This Get EAsier Or What?
It happened again, someone asked if push ups would ever become easy.
I had to break the news. Push ups are always hard. That is, if you have a good training program.
Good training puts you right on the edge. When 3 push ups become easy, we slow the tempo and add a pause, we then start doing 5 and they’re hard again. When you can do 10, we’re on to the rings, then band resisted, plate loaded and increased range of motion.
Progress like that it can make you feel stuck, like you’re doing the same thing over and over again. The level of difficulty is increasing but the end is no where in sight. The endlessness of the gym is scary when you’re new, but once you’ve been training for a while, you realize it’s crucial to keep you going.
It’s helpful to think of the process, that each rep you do is contributing to your improvement. Training will get easier,but it’ll never feel easy, it’s going to continually be hard, even as you improve. Good training puts you right at the edge of your limits. Keep going!
Justin Miner
@justinminergain