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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 88
Greetings! Welcome to this week’s edition of Friday Thoughts. Let’s dive in.
Vacation
The Miner family is headed on vacation to the White Mountains next week for our annual summer trip. My goals are to climb the Rock Pile a freakish amount of times, double doses of ice cream, plopping rocks in the river, Storyland and building my—I mean Elliot’s—new Imperial TIE Fighter LEGO set…Don’t tell him yet, it’s a surprise!
Riley
While I’m away next week, long-time and well-known member, Riley, will be covering some coaching duties at GAIN. If you didn’t know, Riley has a fitness instructor background and is thrilled to be getting more involved. Make sure to tell Riley she’s awesome the next time you see her!
FAST MILE Summer
This was week 5 of the Fast Mile Summer Project. I skipped the first session since I’m coming off the race, and I did Day 2— 600m repeats— yesterday at the track. It was hot! I ran a little faster than target pace on the first one, and pushed a little harder each effort. I was aiming for 6 sets, but after the fourth, and my fastest of the day, I had enough. I skipped the last two and headed to the beach to jump in the ocean.
Have a great week!
—Justin Miner
@justinminergain
Choose your own adventure
I’m getting better at writing workout programs.
Not exactly shocking—I’m obsessed with this stuff.
I’ve written hundreds of programs over the years. In college I’d zone out during chemistry class, daydreaming about owning a gym and scribbling workouts for imaginary clients instead of paying attention to formulas (or whatever it is you’re actually supposed to learn in chem class). Since then, I’ve had plenty of practice.
But there’s one thing I always come back to—and I make sure to mention it in every initial consultation:
I can write a great 4-week program, but I’ll never be able to predict how you’re going to feel four Wednesdays from now.
Maybe you slept poorly. Maybe you crushed a presentation at work. Maybe you’re traveling, stressed, or had an extra cup of coffee. The reality is: how you feel day-to-day is unpredictable, and it’s unrealistic to expect every session to go exactly as planned.
That’s why over the years, I’ve built flexibility into my programming. The two tools that have been most effective?
Set ranges (i.e., 5-8 reps of db bench press)
“Pick one of the following” sections
Giving you options doesn’t make the program less structured—it makes it more responsive. It encourages you to pause and ask:
What do I need today?
How am I feeling?
What’s going to move me forward without crushing me?
It sounds simple, but most people don’t take time to reflect like that in the gym. The more you do, the more effective your training becomes.
As your training age increases, your program can become more of a “choose your own adventure.” The key is not to always pick the hardest or the easiest route—but the right one for that day.
—Justin Miner
@justinminergain
Slow and steady
The final climb of the Loon Mountain Race was tough! It was incredibly steep. I saw a lot of interesting strategies and techniques for getting up the mountain.
One runner of particular note would sprint 5 or 6 steps, and then collapse on all fours to take some big breaths. Once his breathing settled, he would do it again.
All I could think was: doesn’t this guy know that slow and steady wins the race?
It reminded me of people in the gym. The sprinting up the hill is the equivalent of starting at 5 sessions per week, along with a new diet and a 10k step goal. It’s too much, unsustainable but it sure does make you feel like you’re being productive.
I kept my pace, chugging nice and steady and eventually got around this guy. I passed a lot of other people on this section too, because I was keeping it steady. As we say in the gym all the time; consistency and moderation over intensity.
—Justin Miner
@justinminergain
medicine balls: heavier isn’t better
When you're lifting in the gym, we love to see weights go up. Heavier lifts usually mean you're getting stronger—and that's progress we can measure.
But when it comes to medicine ball exercises, more weight isn’t always better. Here’s why:
With movements like goblet squats, deadlifts, and bench presses, the goal is to build strength—your ability to produce force. The more strength you have, the more force you can create. Simple.
But with medicine balls, we’re not just building strength—we’re building power.
Power is how quickly you can apply force. It’s not just about being strong—it’s about being fast and strong. That’s why med ball work like slams, side tosses, and chest passes need to be done explosively. Speed matters.
Using a ball that’s too heavy can mess with your mechanics, slow you down, and actually reduce the power you're able to produce.
So while a 20-pound ball might look impressive, if it makes you move like you’re stuck in mud, it’s not doing the job.
10 crisp, snappy slams with an 8-pound ball > 10 sluggish slams with a 20-pounder.
Heavy is better for strength. Fast is better for power. Keep that in mind the next time you reach for a med ball.
—Justin Miner
@justinminergain
MOnday Check in
Here we are again, happy Monday!
I had a great time at the Loon Mountain Race yesterday. It was as fun and as challenging as advertised. I was able to get up the mountain under my goal time of 90 minutes. I’m really enjoying the shorter distance mountain runs where you can push the pace.
The plan is to go with the flow for training this week. I want to get in the two Fast Mile Summer workouts, and otherwise I’m going to go with the flow to let me body recovery from the race — even though I’m feeling pretty good so far.
It’s going to be another hot week. Get your electrolytes in, drink plenty of water, and drive to the gym with your windows down!
—Justin Miner
@justinminergain
Friday THoughts 87
Greetings! Welcome to this week’s edition of Friday Thoughts. Let’s dive in.
LMR
I’m heading to Loon Mountain on Sunday for the Loon Mountain Race—an uphill race of 6 miles and 3000 feet of vertical gain. I’ve had this race on my radar for a long time and I’m excited to see what it’s all about. I had a few weeks to get ready after sitting out the Mount Washington Road race. The goal was to cram a lot of good training in and I think I accomplish it.
While I had been doing a lot of fast and flat running versus low gear chugging up mountains, it’l be interesting to see how the higher intensity training pays off.
“New” Stuff
We had a lot of people doing some new, and different stuff this week. Particularly with a box and pvc pipe. Well, while it may be new to you — we’ve been tinker with this stuff for a while. This “On Box” position is call the hip lock. It requires timing, coordination, skill and range of motion — plus it’s fun to do.
Stroller Mile
As the 2024 Market Square Day 10k Second Place Stroller Finisher, I can say this is legit. Shout out to the baby for sleeping through the whole thing.
Badwater 135
There are a lot of races that tout themselves as “The toughest race in the country.” I think Badwater is actually in contention for that title. Crazy hot, unrelenting sun and no where to hide. What an impressive finish from this 80 year old!
Have a good weekend, see you next time!
—Justin Miner
@justinminergain
Strategic NOt Heroic
Intensity has its place, but too often, we skip right to it and ignore the consistent effort that drives progress.
That “all-in” mindset might feel good in the moment, but it usually leads to burnout, not long-term results.
We’re here to build something sustainable. This isn’t a quick fix. It’s a commitment to your health for the long haul.
So let’s flip the script: make consistency just as important—if not more important—than intensity.
—Justin Miner
@justinminergain
Protein CHat
By now, you probably know that keeping a daily food log is one of the best ways to boost your nutritional awareness.
If you're ready to take things a step further, the next move is figuring out how much protein you're actually eating.
Most people know protein is essential for building muscle—but it goes beyond that. It plays a huge role in recovery, hormone production, immune function, and overall cellular health.
And yet, a lot of people are surprised at how little protein they’re getting once they start tracking it.
Instead of chasing some perfect equation like 1 gram of protein per pound of bodyweight, just aim to eat a little morethan you’re currently eating. That’s why tracking matters—otherwise, you’re just guessing.
Let’s say you're eating around 75 grams of protein per day and want to work up to 125 grams. Don’t try to leap there overnight. Start by consistently hitting 100 grams. See how that feels. Learn what it takes to get there before adding more.
Tips for Protein Success
Eat protein at every meal.
Find high-protein snacks you enjoy and keep them on hand.
Don’t overlook “sleeper” proteins.
For example, a bagel has around 10g of protein, and no one suspects that.Add a protein shake or a scoop of protein powder to your oatmeal.
Experiment with protein powders. Try a few different kinds to see which ones you like and how they sit with your stomach.
Once you figure out a solid protein target, it becomes a great anchor for creating structure around your meals. You’ll start making food choices that support your training, recovery, and muscle-building goals—consistently.
—
Justin Miner
@justinminergain
Fast Mile Summer WEek 3 recap
Last week was the third week of the Fast Mile Summer. We had two workouts similar to the week before - one session of short 100m runs and one session of slightly longer, but still short, 200m runs with a 200m recovery.
Workout 1
I did the 100m workout on the hill in my neighborhood like I did the week before. I couldn’t believe how much faster I felt. I was about 2-3 seconds faster on each rep and felt great. On week 1, I needed to hold back on these because I was nervous about really hammering up the hill - it’s just not an intensity I’m used to, and therefore the classic way to pull a hammy. That concern wasn’t there on week 3. I focused on stay tall up the hill and not letting my gaze drop down to my feet or the road.
I kept thinking, I need to slow down, these are too fast. But every rep went the same, I felt like I tried to run slower and would just equally as fast. I think that’s a good problem.
Workout 2
For the 200m day I headed back to the track. I ran the 200’s several seconds faster than the week before, even though I had to slow down my recovery jog a bit. I think that was the right trade off as this workout felt awesome, and I felt really strong. My main focus in this workout was to find a good breathing rhythm. A pattern I could settle into when running hard. I was taking a breath—full inhale/exhale— about every 3-4 steps on the hard 200s, and that felt pretty good. Managing my breathing during the fast mile will play a critical role.
Week 4 plan
This week is race week for me, Loon Mountain Race on Sunday.
My plan is to do week 4 but to change the order. I’m going to do the 400m workout today and the 300/200/100 workout on Thursday as a shakeout before the run. I like the breakdown-style workout the week of a race, and tried it (with 600/400/200) the week of Mount Washington so we’re going to try something similar this week.
If you’re on the fast mile plan be sure to let me know how it’s going this week!
—Justin Miner
@justinminergain
MOnday Check in
Happy Monday!
It was so nice to be off my routine and hanging out for the past few days. That being said, I’m excited to be get back into it. New month and lots of people starting new programs this week. We’ve been tinkering and have been working some new stuff in there, so be ready.
It’s week 4—somehow—of the Fast Mile Summer Project. My goal over the weekend was to get Day 2 in and I’m happy to report that I went to the track and got it done.
It’s also race week. I’m doing the Loon Mountain Race on Sunday—and I’m really excited. Training has been going well, and although I didn’t race Mount Washington, it felt like I nailed the taper and plan to try the same this week.
Stay hydrated today!
—Justin Miner
@justinminergain
Fourth of July
Reminder: GAIN is closed tomorrow, and I’m out today.
Here are my goals for the next 4 days:
Sleep in
Ice cream AT LEAST 2x
15-20k step days
Week 3 Day 2 Fast mile plan
See you next week!
—Justin Miner
@justinminergain
June by the Numbers
Welcome to this month’s edition of By The Numbers, where I look back at the data my watch collects and try to spot trends and make adjustments. I’ve been doing this for nearly two years now, and it’s become a helpful monthly reality check. Let’s dive in.
Steps
Total: 419,606
Daily Average: 13,987
That’s a couple thousand more steps than May—right on track for midsummer form. I typically average 12–13k steps a day, five days a week. I aim for two full rest days from running, and those usually land around 8–9k steps. That strategy does break any shot at a 10k step streak… and meanwhile, Hannah’s about to hit day 400.
Sleep
Average Duration: 6 hours 51 minutes
Average Sleep Score: 81
Finally, an increase in sleep duration after a few months of gradual decline. What’s interesting is I’ve been staying up a little later—but also sleeping in more—and actually feeling more rested when I wake up. Maybe it’s the cave-like AC effect, or just adapting to a new schedule. I get home later a couple days a week, which shifts my bedtime, but if it helps me sleep past 4 or 4:30 a.m. and still feel good in the morning, I’ll take it.
One standout moment: I logged a 92 sleep score one night and noticed how good I felt the next morning. I rarely score in the 90s, so it was cool to see a direct correlation between the number and how I felt.
Training
Sessions Logged: 29
Running: 16
C2 Bike: 5
SkiErg: 2
Lifting: 7
Running Stats
Miles: 116
Elevation Gain: 9,839 ft
Total Time: 20 hours
Another solid training month with numbers nearly identical to May—and that consistency is exactly what I’m aiming for. I’m now about six weeks into a new work schedule and I’ve settled into a strong weekly rhythm.
The Loon Mountain Race is coming up on July 13, and I’m getting excited for it. Between that and the continued work on my fast mile, I’m looking forward to what July brings.
Thanks for reading along. As always, I encourage you to build a monthly reflection practice like this. It’s one of the simplest ways to keep your health, fitness, and daily habits moving in the right direction.
—Justin Miner
@justinminergain
FAST MILE SUMMER WORKOUTS WITH HR GRAPHS
You know I love intervals and heart rate graphs. Here’s a breakdown of the first week of the Fast Mile Summer workouts. We specifically didn’t talk about heart rate on the plan - I want people concentrating on hitting their splits, and not necessarily focusing on their heart rates. One thing is for sure, it’s going to get high on test day!
Workout:
Fast Mile 6 minute Baseline Test
NOTES:
The biggest mistake people make on a short test like this is not feeling warmed up enough. I got plenty of movement in and had the time to work my heart rate up before taking off on the test. I paced it well but that last 90 seconds still felt like an eternity.
Workout:
Fast Mile Week 2 Day 1
10 sets
100m @ moderate to fast pace
100m @ recovery pace
Notes:
To me, this is a classic track workout. We would do this when I was training for hockey in college. Run down hard, walk back slowly. This time, I did it on a slight hill to promote good running form and to build my leg strength.
Workout:
Fast Mile Week 2, Day 2
10 sets
200m @ moderate pace
200m @ recovery pace
NOTES:
Return to the track! It felt so good to get out on the track last week for some fast running. My target times here were about 50 seconds of the ON interval, and 65 for the recovery. I was a little faster on the work intervals (average 47 seconds) and a little slower on the recoveries (average 69 seconds). The goal this week will be to push the recoveries paces a little bit.
the little spikes toward the end are the 5 sets of 100m strides I did after this workout.
That’s it for the first week of the Fast Mile Summer. Tune back to see how this week’s workouts go.
—Justin Miner
@justinminergain
Monday Check in
Training momentum can be helpful or destructive.
After tapering for, and not running, the Mount Washington Road Race, I’ve been feeling really good.
So good that I realized I haven’t taken a day off in nearly two weeks.
I’m going to take it easy today even though I feel good. I want to keep feeling good by the end of the week.
If I kept riding the momentum it would take a toll on my body.
Is your momentum helping or hurting you?
—Justin Miner
@justinminergain
Friday Thoughts 86
Welcome to this week’s edition of Friday Thoughts. Let’s get into it.
Fast Mile
I got both of the fast mile workouts in this week. Day 1 was 8-10x100m repeats and Day 2 was 200m repeats with a 200m recovery jog. I made it to the track for the second workout and it felt good to be out there—first time since last summer. I was a little slower on my recoveries than the “easy” on the pace calculator. I also managed to get in an easy trail run, a SkiErg session and a long bike. It’s been a good week of training so far!
Fourth of July
Reminder: we are closed next week on July 4th.
ME:
That’s all for today, have a good one!
—Justin Miner
@justinminergain
Fourth of July Hours
GAIN will be closed on Friday July 4th. Which, is already next week! Crazy!
—Justin Miner
@justinminergain
Three Types of Workouts
I was digging through some old articles by one of my favorite strength coaches—Dan John, the inventor of the goblet squat—when one in particular stood out.
In it, he breaks down the types of workouts you’ll experience over your training career. Not specific exercises or rep schemes—but how workouts feel subjectively, during and after.
Here’s the breakdown:
1 out of 5 workouts feels great. Things click, everything moves well, and you leave feeling strong.
3 out of 5 are just okay. You check the box, get in and get out. Nothing magical. Motivation is low, but you showed up and did the work.
1 out of 5 is rough. You're tired, distracted, everything feels heavy—and you don’t want to be there.
It’s a solid reminder that not every session needs to be heroic. Some days will be blah. Some will be great. But all of them count. They all move you forward.
—Justin Miner
@justinminergain
PLUS ONE REP SCHEME
One of my favorite ways to help clients build strength over the past few years is simple: add reps.
It might sound counterintuitive, but increasing repetitions with the same weight is an effective way to improve both your technique and your strength. This approach is often referred to as a “ladder,” because the reps increase each set.
If you’ve trained with us at GAIN, you’ve likely done this with deadlifts.
Here’s how it works:
Start with a weight you can lift for around 8 reps. But instead of doing all 8 out of the gate, you begin with just 1 rep.
That first rep should feel easy—and that’s the point. It allows you to dial in the finer details: foot tension, breathing, bracing, and positioning. You’re fully focused, because you’re only doing a single rep.
Then, on the next set, you do 2 reps. Then 3. Then 4… working your way up until your final set.
What’s great about this method is that it naturally builds your warm-up into your workout. And while you might expect each set to feel harder, many people actually feel more confident and prepared as the ladder progresses. The same effect is typical for EMOMs too.
This approach works well for deadlifts, goblet squats, kettlebell swings, and even bodyweight movements like push ups, pull ups and dips.
—Justin Miner
@justinminergain
Monday Check in
It’s going to be a hot one—so plan your workouts accordingly.
Start by drinking more water throughout the day. Bonus points if you toss in some electrolytes.
When it’s time to train, scale back if needed. Take extra breaks, listen to your body, and expect things to feel a bit tougher than usual. That’s normal—your body’s working overtime to stay cool and keep blood flowing to your muscles.
You can get better at training in the heat. It just takes some exposure and smart adjustments.
Stay cool out there.
—Justin Miner
@justinminergain
Friday Thoughts 85
Welcome to this week’s edition of Friday Thoughts! Let’s get into it.
Up Next
I signed up for the Loon Mountain Race to scratch my hill up race itch. I’m bummed to have miss Mount Washington the race—it’s hard to get into and that in itself makes it fun—but mostly, I’m upset I missed out on a massive vert day to build some more fitness.
Despite that, I had a good week of training. I felt fresh from the taper, and hit a few fast paced efforts and it was a nice reminder that when building fitness, sometimes it doesn’t feel like it until you’ve given your body time to recover. I don’t know how much training I can cramp into the next 23 days, but I think it’s going to be a lot.
FAST MILE
Join us on Saturday!
Where: GAIN
When: 9am
What: a nice long warm up and a 6-minute baseline test.
REMEMBER: you cannot fail the baseline test, it’s just to see where you’re at. The main reason it’s 6-minutes and not a mile is to take some of the pressure off of executing the whole thing we’re trying to train for. Having a good plan for pacing and expectation that you’ll give it a 9/10 effort (not a 10/10 like the will be mile), should take the pressure off.
The Great One
Gotta love the polo workout shirt.
Throwing and athleticism
I loved the sentiment of this post— don’t specialize in only your sport, be an athlete.
Coach T Sent me this
This is a clip about what it means to be healthy and fit. I think a sub six mile might be a touch ambitious for the regular exerciser, but I appreciate the sentiment.
Stay cool this weekend, and hydrate if you’re out having fun in the heat!
—Justin Miner
@justinminergain