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Oh, the weather outside is frightful, but the fire is so delightful, and since it’s not Christmas yet…. let the pumpkin reign! Alright everyone, we...

In this edition of Power and Grace Radio, J.J. talks with Phil Kniep and Austin Kemink about coaching and training as a masters, fitness and...

Interval Running: A) 400m jog Warm Up B) 16 x 200m run (Rest :30 between intervals) This is a fast workout. You’re doing 200m repeats...

Swim: 1500yds at an easy pace. The key is to complete this distance in one effort. Find a pace/stroke that allows you to move through...

Run 3 miles just do the distance as an easy run to work out soreness

4 mile run at Gear 2 pace. Goal here is to just get easy mileage in after a hard week.

Interval Run: A) 800m warm up B) 5 x 1000m run Walking rest 3:00 between each interval

On the rower: 30:00 row for max distance. Go as fast and far as you can in 30 minutes. Record your distance.

4 mile run as follows: – 1 mile run @ easy pace – 2 mile run @ Hard pace – 1 mile run @ easy...

On the AAB/Airdyne 1) 5:00 easy warmup 2) 10 rounds: – :30 Hard – :30 Easy 3) 5:00 cool down