Four13 Hybrid Training - Eric Aamodt

Breaking in the new bumpers!!!

Can you spot the difference?

Two efforts - same 6 mile hilly trail run loop I run often - 12 days apart - only variable is 4 hr time difference run was started.

Picture on Left - fairly well rested with minimal stress - kept average HR in between 160-165 which for me is normal on a medium/hard effort run. Ran over :30 faster miles.

Picture on Right - not well rested. Sleep deprived from the week with a lot of stress - average HR much higher than normal at 180, maxing at 194. Ran over :30 seconds slower.

The point - its amazing what lack of quality sleep and stress in your life can do to the body, in particular your heart. The run on the right, although I ran slower, sucked and was a difficult run. I got through it thinking of my grandma, who I just knew was living her last day on Earth.

Whether you are training to perform for an event just want to be at your best for normal daily activities.....sleep well and try to avoid any unnecessary stress!!!

Just do it!!

I’m on the road, didn’t sleep well, hotel gym is small, heaviest dumbbell is 30lbs.....half way through my workout I was talking myself in to why I should quit and finish with something “less hard”.....but I stuck with it and I’m glad I did!!

Don’t need much to kick your own butt....try it out sometime.

EMOM 45 - 5 rounds

6 Devils Press
20 KB Swings (used a Db)
20 Db Ground to Overhead
30 Db Russian Twists
20 Jumping Lunges
15 Pushups
20 Air Squats
10 Burpees
40 Seconds Plank

Nothing like some Squats to loosen up a tight back the morning after racing the MN Spartan Race Sprint.....a lot of climbing and good elevation gain = tight. My Morning Therapy!!

Watching my girls play on the soccer fields isn’t the only time I’m at this facility.....sometimes you just have to find different ways and different places to train!

60 min 1200/400 today (1200m easy run/400m heavy carry). A special!! Followed up by an easy 1 mile cool down run for a total of 7.10 miles today with 1.5 being with the heavy carries!

@ Hudson, Wisconsin

1 min Hill Sprints x10 - use the descents to recover.

Not going to let a cold and rainy day stop me today....find a way and make it happen!!

Today we remember and honor those who sacrificed their lives, defending our country and freedoms.

For those of us in the north, the weather is finally turning!!!

Get outside and play!!

Yesterday morning I went for a run on my favorite trail and the water was roaring!!

@ Willow River State Park

We all have been given the gift to do whatever it is we are capable of doing!!

Remove “I can’t” from your mind and vocabulary!

Merry Christmas!!

Just a friendly Saturday morning tip.......

Running and/or Climbing at an incline on the treadmill has many great benefits. A few of them being:

- Increased Calorie Burn (self explanatory)
- Increased Cardiovascular Fitness (HR Increases)
- Increased Fat Burning (compared to flat)
- Increased Muscle Building (leg muscle activation)

If you put the treadmill to an incline and hold on.....you defeat the purpose and don’t get the many benefits of the incline!! Same rules apply for a Stepmill and Stair Climber.

Make it happen today.....and every day!!

There is no magic pill....results don’t just happen! No Excuses!!